{"id":4885,"date":"2024-09-22T06:00:00","date_gmt":"2024-09-22T13:00:00","guid":{"rendered":"https:\/\/www.thulieu.com\/?p=4885"},"modified":"2024-09-25T00:24:08","modified_gmt":"2024-09-25T07:24:08","slug":"cach-nau-va-chon-loai-yen-mach-oatmeal","status":"publish","type":"post","link":"https:\/\/www.thulieu.com\/?p=4885","title":{"rendered":"C\u00e1ch N\u1ea5u v\u00e0 Ch\u1ecdn Lo\u1ea1i Y\u1ebfn M\u1ea1ch \/ Oatmeal"},"content":{"rendered":"

Me h\u1ee9a s\u1ebd ghi c\u00e1ch n\u1ea5u oatmeal (y\u1ebfn m\u1ea1ch) v\u00e0 lo\u1ea1i n\u00e0o \u0111\u1ec3 \u0103n kh\u00f4ng b\u1ecb ng\u00e1n. Oatmeal r\u1ea5t ph\u1ed5 th\u00f4ng trong b\u1eefa \u0103n s\u00e1ng \u1edf Hoa K\u1ef3 c\u0169ng nh\u01b0 \u1edf c\u00e1c n\u01b0\u1edbc ch\u00e2u \u00c2u. \u0110\u1eddi s\u1ed1ng v\u1eadt ch\u1ea5t v\u1edbi th\u1ef1c ph\u1ea9m c\u00e0ng ng\u00e0y c\u00e0ng l\u00e0m c\u01a1 th\u1ec3 con ng\u01b0\u1eddi b\u1ecb ch\u1ee9a cholesterol v\u1edbi s\u1ed1 l\u01b0\u1ee3ng cao. Cholesterol cao, \u0111\u00f3ng trong m\u1ea1ch m\u00e1u c\u00f3 th\u1ec3 l\u00e0m ngh\u1ebdn m\u1ea1ch m\u00e1u v\u00e0 \u0111\u01b0a \u0111\u1ebfn ngh\u1ebdn tim, \u0111au tim, \u0111\u1ed9t q\u1ee5y th\u00ecnh l\u00ecnh r\u1ea5t nguy hi\u1ec3m.\u00a0<\/span><\/p>\n

B\u1edfi th\u1ebf c\u00e1c b\u00e1c s\u0129 th\u01b0\u1eddng khuy\u1ebfn kh\u00edch \u0103n u\u1ed1ng c\u1ea9n th\u1eadn h\u01a1n, gi\u1ea3m ch\u1ea5t b\u00e9o, th\u1ec3 d\u1ee5c th\u1ec3 thao \u0111\u1ec3 cholesterol \u0111\u1eebng b\u1ecb l\u00ean cao. M\u1ed9t trong nh\u1eefng m\u00f3n \u0103n \u0111\u01b0\u1ee3c c\u00f4ng nh\u1eadn l\u00e0m gi\u1ea3m cholesterol l\u00e0 oatmeal. Oatmeal \u0111\u01b0\u1ee3c d\u00f9ng trong b\u1eefa \u0103n s\u00e1ng nh\u01b0 lo\u1ea1i instant oatmeal, ch\u1ec9 c\u1ea7n cho n\u01b0\u1edbc n\u1ea5u s\u00f4i v\u00e0o ch\u00e9n c\u00f3 s\u1eb5n oalmeat, \u0111\u1eady ch\u00e9n l\u1ea1i ch\u1eebng 2 ph\u00fat l\u00e0 c\u00f3 th\u1ec3 d\u00f9ng \u0111\u01b0\u1ee3c. Ho\u1eb7c n\u1ea5u ch\u1eebng 1-2 ph\u00fat trong microwave, tr\u00ean b\u1ebfp r\u1ea5t nhanh. L\u00fac x\u01b0a Me \u0111i l\u00e0m trong tr\u1ea1i l\u00ednh, s\u00e1ng n\u00e0o trong messhall c\u0169ng c\u00f3 s\u1eb5n m\u00f3n oatmeal, lo\u1ea1i instant, trong c\u00e1c m\u00f3n \u0103n s\u00e1ng cho l\u00ednh.<\/span><\/p>\n

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Hai lo\u1ea1i oatmeals Me d\u00f9ng qua l\u00e0 instant oatmeal v\u00e0 steel cut oatmeal. H\u00ecnh tr\u00ean l\u00e0 m\u1ed9t lo\u1ea1i instant oatmeal d\u1ea1ng d\u1eb9p nguy\u00ean h\u1ea1t, n\u1ea5u tr\u00ean b\u1ebfp kho\u1ea3ng 5 ph\u00fat kh\u00e1c v\u1edbi lo\u1ea1i instant h\u1ea1t d\u1eb9p c\u1eaft v\u1ee5n n\u1ea5u trong microwave ch\u1eebng 2-3 ph\u00fat. Me d\u00f9ng instants oatmeal \u0111\u1ec3 l\u00e0m b\u00e1nh (cookies). Lo\u1ea1i n\u00e0o c\u0169ng l\u00e0m gi\u1ea3m bad cholesterol nh\u01b0ng theo ph\u00e2n t\u00edch tr\u00ean nhi\u1ec1u websites, instant oatmeal c\u00f3 ch\u1ec9 s\u1ed1 \u0111\u01b0\u1eddng huy\u1ebft (Glycemic index) cao h\u01a1n steel cut oatmeal, d\u1ec5 h\u1ea5p th\u1ee5 v\u00e0o m\u00e1u l\u00e0m \u0111\u01b0\u1eddng trong m\u00e1u t\u0103ng nhanh h\u01a1n. Lo\u1ea1i oatmeal instant n\u1ea5u nhanh nh\u01b0ng h\u01a1i nh\u00e3o \u0103n d\u1ec5 b\u1ecb mau ng\u00e1n. Steel cut oatmeal c\u1ea7n th\u1eddi gian \u0111\u1ec3 n\u1ea5u nh\u01b0ng \u0103n gi\u1ed1ng c\u01a1m, Me th\u1ea5y d\u1ec5 d\u00f9ng h\u01a1n.<\/span><\/p>\n

\u1ede \u0111\u00e2y Me mua steel cut oatmeal \u1edf Trader\u2019s Joe. Me d\u00f9ng n\u1ed3i kh\u00f4ng d\u00ednh \u0111\u1ec3 \u0111\u1ee1 b\u1ecb d\u00ednh ch\u00e1y.\u00a0 \u0110ong 5 cup n\u01b0\u1edbc<\/strong>, d\u00f9ng cup lo\u1ea1i l\u00e0m b\u00e1nh, kh\u00f4ng ph\u1ea3i cup d\u00f9ng cho n\u1ed3i c\u01a1m \u0111i\u1ec7n, cho v\u00e0o n\u1ed3i v\u1edbi \u00bd th\u00eca mu\u1ed1i<\/strong>, \u0111un s\u00f4i. Ai kh\u00f4ng th\u00edch mu\u1ed1i th\u00ec \u0111\u1eebng cho v\u00e0o. Me d\u00f9ng nh\u01b0 c\u01a1m n\u00ean c\u00f3 t\u1ecb mu\u1ed1i th\u1ea5y \u0111\u1eadm \u0111\u00e0 d\u1ec5 \u0103n.<\/span><\/p>\n

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N\u01b0\u1edbc s\u00f4i cho 3 cup oatmeal<\/strong> v\u00e0o \u0111\u00e3o \u0111\u1ec1u, v\u1eb7n l\u1eeda nh\u1ecf v\u1eeba (medium low), m\u1edf n\u1eafp<\/strong>. N\u1ea5u ch\u1eebng 10 ph\u00fat cho c\u1ea1n n\u01b0\u1edbc, x\u1edbi \u0111\u1ec1u, \u0111\u1eady n\u1eafp v\u1eb7n l\u1eeda nh\u1ecf (low) n\u1ea5u th\u00eam ch\u1eebng 15-20 ph\u00fat, m\u1edf n\u1eafp v\u1eaby n\u01b0\u1edbc kh\u1ecfi n\u1eafp \u0111\u1ec3 oatmeal \u0111\u1eebng b\u1ecb nh\u00e3o. X\u1edbi \u0111\u1ec1u, t\u1eaft b\u1ebfp v\u00e0 \u0111em ra d\u00f9ng n\u00f3ng. N\u1ebfu ch\u01b0a d\u00f9ng li\u1ec1n, \u0111\u1ec3 ngu\u1ed9i r\u1ed3i x\u1edbi v\u00e0o h\u1ed9p c\u1ea5t trong t\u00f9 l\u1ea1nh, khi \u0103n, cho v\u00e0o ch\u00e9n h\u00e2m trong microwave.<\/span><\/p>\n

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N\u1ea5u c\u00e1ch ni oatmeal kh\u00f4ng b\u1ecb nh\u00e3o, c\u00f3 th\u1ec3 d\u00f9ng v\u1edbi b\u1ea5t c\u1ee9 m\u00f3n n\u00e0o m\u00ecnh d\u00f9ng v\u1edbi c\u01a1m. Me d\u00f9ng oatmeal cho b\u1eefa \u0103n tr\u01b0a. <\/span>
\n\u0110\u00e2y l\u00e0 oatmeal steel cut \u0111\u00e3 n\u1ea5u ch\u00edn, Me d\u00f9ng b\u1eefa tr\u01b0a v\u1edbi n\u1ea5m \u0111\u00f4ng c\u00f4 kh\u00f4 kho s\u1ea3 \u1edbt v\u00e0 broccoli lu\u1ed9c. H\u00f4m kh\u00e1c Me ghi c\u00e1ch kho n\u1ea5m \u0111\u00f4 kh\u00f4 s\u1ea3 \u1edbt nha.<\/p>\n

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Ch\u00fa \u00dd:<\/u><\/strong>
\nOatmeal c\u00f3 th\u1ec3 g\u00e2y \u0111\u1ea7y h\u01a1i v\u00e0 ch\u01b0\u1edbng b\u1ee5ng. N\u1ebfu b\u1ecb v\u1eady v\u00e0 ch\u01b0a quen, b\u1ea1n d\u00f9ng c\u00e1ch ng\u00e0y thay v\u00ec m\u1ed7i ng\u00e0y. C\u00f3 khi b\u1ecb th\u1ea3i gas h\u01a1i nhi\u1ec1u \ud83d\ude42 Me d\u00f9ng m\u1ed7i b\u1eefa l\u00e0 n\u1eeda ch\u00e9n \u0103n c\u01a1m nh\u1ecf.<\/p>\n

C\u00f3 b\u1ea1n h\u1ecfi “sao kh\u00f4ng d\u00f9ng n\u1ed3i c\u01a1m \u0111i\u1ec7n n\u1ea5u cho \u0111\u1ee1 m\u1ea5t c\u00f4ng canh ch\u1eebng?” N\u1ea5u n\u1ed3i c\u01a1m \u0111i\u1ec7n kh\u00f4ng m\u1ea5t c\u00f4ng canh nh\u01b0ng khi ch\u00edn, oatmeal v\u1eabn b\u1ecb nh\u00e3o d\u00f9 cho d\u00f9ng lo\u1ea1i \u0111ong l\u00e0 cup l\u00e0m b\u00e1nh. Nh\u00e3o v\u00ec n\u1ed3i c\u01a1m \u0111i\u1ec7n c\u00f3 h\u01a1i n\u01b0\u1edbc nhi\u1ec1u h\u01a1n, \u0111\u00f4i l\u00fac m\u00ecnh qu\u00ean r\u00fat \u0111i\u1ec7n ra, h\u01a1i n\u01b0\u1edbc l\u1ea1i c\u00e0ng nhi\u1ec1u h\u01a1n n\u1eefa v\u00e0 oatmeal s\u1ebd b\u1ecb nh\u00e3o h\u01a1n n\u1ea5u n\u1ed3i th\u01b0\u1eddng. Khi m\u00ecnh n\u1ea5u n\u1ed3i th\u01b0\u1eddng, l\u00fac \u0111ang s\u00f4i, n\u1eafp n\u1ed3i m\u1edf ho\u00e0n to\u00e0n v\u00e0 khi th\u1eadt c\u1ea1n n\u01b0\u1edbc, m\u00ecnh m\u1edbi \u0111\u1eady n\u1eafp v\u00e0 t\u1eaft b\u1ebfp sau 15-20 ph\u00fat n\u00ean oatmeal \u0103n kh\u00f4ng c\u00f3 v\u1ecb nh\u00e3o.<\/p>\n

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Gh\u00e9 B\u1ebfp-Me \u0110\u1ec3 Xem Th\u00eam C\u00e1c M\u00f3n \u0102n<\/a><\/center><\/p>\n","protected":false},"excerpt":{"rendered":"

Me h\u1ee9a s\u1ebd ghi c\u00e1ch n\u1ea5u oatmeal (y\u1ebfn m\u1ea1ch) v\u00e0 lo\u1ea1i n\u00e0o \u0111\u1ec3 \u0103n kh\u00f4ng b\u1ecb ng\u00e1n. Oatmeal r\u1ea5t ph\u1ed5 th\u00f4ng trong b\u1eefa \u0103n s\u00e1ng \u1edf Hoa K\u1ef3 c\u0169ng nh\u01b0 \u1edf c\u00e1c n\u01b0\u1edbc ch\u00e2u \u00c2u. \u0110\u1eddi s\u1ed1ng v\u1eadt ch\u1ea5t v\u1edbi th\u1ef1c ph\u1ea9m c\u00e0ng ng\u00e0y c\u00e0ng l\u00e0m c\u01a1 th\u1ec3 con ng\u01b0\u1eddi b\u1ecb ch\u1ee9a cholesterol v\u1edbi s\u1ed1 […]<\/p>\n","protected":false},"author":1,"featured_media":4891,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":"","_wpscppro_dont_share_socialmedia":null,"_wpscppro_custom_social_share_image":0,"_facebook_share_type":"default","_twitter_share_type":"default","_linkedin_share_type":"default","_pinterest_share_type":"default","_linkedin_share_type_page":"","_instagram_share_type":"default","_medium_share_type":"","_threads_share_type":"","_google_business_share_type":"","_selected_social_profile":[],"_wpsp_enable_custom_social_template":false,"_wpsp_social_scheduling":{"enabled":false,"datetime":null,"platforms":[],"status":"template_only","dateOption":"today","timeOption":"now","customDays":"","customHours":"","customDate":"","customTime":"","schedulingType":"absolute"},"_wpsp_active_default_template":true},"categories":[30],"tags":[],"class_list":["post-4885","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-abra-ca-dish-ra"],"_links":{"self":[{"href":"https:\/\/www.thulieu.com\/index.php?rest_route=\/wp\/v2\/posts\/4885","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.thulieu.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.thulieu.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.thulieu.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.thulieu.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=4885"}],"version-history":[{"count":11,"href":"https:\/\/www.thulieu.com\/index.php?rest_route=\/wp\/v2\/posts\/4885\/revisions"}],"predecessor-version":[{"id":4911,"href":"https:\/\/www.thulieu.com\/index.php?rest_route=\/wp\/v2\/posts\/4885\/revisions\/4911"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.thulieu.com\/index.php?rest_route=\/wp\/v2\/media\/4891"}],"wp:attachment":[{"href":"https:\/\/www.thulieu.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4885"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.thulieu.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4885"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.thulieu.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4885"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}