Oats, yavo zvivakwa uye kushandiswa mukudya

La oatmeal Izvo zvave zvichiwana mukurumbira munyika medu kwemakore akati uye hazvishamise, ndeimwe yezviyo zvinonyanya kudyiwa pasirese sezvo hunhu hwayo kuchiita chikafu chepamusoro.

Icho chikafu chinokupa iwe simba, ndosaka chakave chakakosha chikafu chekudyisa vanhu vese uye budiriro.

Yakagadzirwa ne makabhohaidhiretsi, zvinovaka muviri, yakakosha mapuroteni, iron, phosphorus uye mavitamini akapfuma zvakanyanya kupfuura zviyo zvakajairika zvatinowana mushopota. 

Oatmeal ine mabhenefiti akakura kune avo vanoidya, chibage chine hunyoro hwakanyanya uye husina kugadzikana, inogona kusanganiswa nezvimwe zvekudya uye inogona kubikwa pasina matambudziko.

Nyanzvi zhinji dzinokurudzira kutora oatmeal chinhu chekutanga pazuva, panguva yemangwanani, inopa huwandu hwakawanda hwezvinhu zvinovaka muviri uye inopa kunzwa kuguta mangwanani ese. Saka dzivisa kukwenya zvisina basa.

Zvivakwa zveoats

Sezvatakataura, ndeimwe yezviyo zvakanakisa zvatinogona kuwana, ipapo tichazokuudza nezvezvakanaka zvivakwa.

• Chiyo chinokurudzirwa kune avo vese vanotambura ne chirwere cheshuga Nekuti kuve chikafu chinopa simba, hazvikonzere shuga yeropa kuti ikwire zvakanyanya, asi zvinokurudzira kupisa macalorie neshuga.
• Inopfavisa iyo gastric mucosa, inochengetedza yakanaka yemukati yekufambiswa nekuda kwekunyungudika uye isingasviki fiber.
• Iyo yakasikwa diuretic, inoderedza huwandu hwemvura mumuviri ichiwedzera kuonda.
• Inodzora metabolism.
• Vanachiremba vanokurudzira kushandisa oatmeal panguva yekuzvitakura nekuyamwisa, nekuti inowedzera mavitamini uye zvicherwa mumukaka wemvere.
• Inodzivirira kurwisa arteriosclerosis, chirwere chemwoyo uye hypertension. Oats ane linoleic acid uye huwandu hwakawanda hwefibre iyo inodzivirira cholesterol kuti isapinde muura.

Kudya kweoat

Kuti uone mabhenefiti anoshamisa eoats isu tinokusiira iwe pazasi pemamwe madhairekisheni ekutevera imwe kudya kune hutano kunoenderana nechikafu chinonaka ichi.

Imwe yemhedzisiro yekutanga yatinocherekedza mushure mekuita iyi regimen ndiko kuderedzwa kwedumbu redu, tinobvisa uye chiuno chedu chichava chakanyanya kunyorwa.

Kudya uku kuchakubatsira kuchenesa muviri nokudaro kubvisa zvese zvine chepfu nemafuta anokuvadza, akadai secholesterol kana shuga.

Nei uchiita kudya uku

• Unogona kurasikirwa pakati pe3 ne5 kilos mumazuva gumi chete, izvo zvinopfuura zvinokwana kukurudzira kuti uzviedze.
• Oatmeal pachayo chibage chakazara, ine zvakawanda zvinovaka muviri uye yakaderera macalorie mazinga. Inobatsira iwe kugutsa chishuwo chako uye chengetedza kuzvidya moyo.

Usati watanga kudya ramba uchifunga zvinotevera paramende:

• Iwe unofanirwa kusarudza zuva rekutanga iro risiri iro kure kure zuva nekuti ukakurumidza iwe kutanga nekukurumidza unozoona mhedzisiro.
• Gara uine maoats matsva akapetwa paruoko. Chikafu chiri nyore kuwana mune chero supamaketi.
• El Chinangwa chekudya ndechekubvisa uye kubvisa muviri, deredza huwandu hwakamedzwa uye upise chikafu chakawandisa nesimba kuti ubvise iwo makilo.
• Unofanira kunwa mvura yakawanda sezvo oatmeal pamwe chete nemvura inoita kuti izvimbe uye iite katatu muhukuru.

Chikafu chinotenderwa panguva yekudya:

Kudya uku kunofanirwa kuperekedzwa neakawanda huwandu hwemiriwo, michero, miriwo, nzungu, mhodzi, muto wemuriwo, chizi nyowani, yakazara gorosi pasta uye infusions.

Kudya uku kunoitirwa zviite kweinenge mwedzi. Icho hachisi chikafu chine hukasha, asi chiri kudzikira uremu nenzira ine hutano uye inoshanda, uchidzivirira kumhanya kuti usatambura nekutya kunotyisa.

Kugadzirira kwemazuva ese kweoats

Tichasanganisa 3 mashupuni eoatmeal nekapu yemvura inopisa kana inotonhora kana kana uchida nemukaka wakakora kana mukaka we soy. Zvirinani kusawedzera chero chinhu mumusanganiswa. Rega maoats azorore nemvura yakasarudzwa.

Desayuno

Tora a girazi remvura inodziya ine chitsva yakasvinwa muto wemoni, Maminetsi makumi matatu gare gare uve nechimedu chemuchero wekudya kwemangwanani uye gare gare gadziriro yeoatmeal.

Masikati

Saladi nyowani yemiriwo yakasungwa, celery, lettuce, broccoli, sipinashi, nezvimwe. Yakapfeka nemafuta emhandara emuorivhi, vhiniga kana ndimu uye pini yemunyu.

Zvokudya

Chikafu chemahara asi zvine mwero, nyama, hove, tofu sangweji, muto wemuriwo, nezvimwe. Hapana muchero kana shuga, kana chero inotapira dhizeti.

Snack

Mushure memaawa maviri unogona kuva nechingwa chinotapira kunge muchero kana simba bhawa.

mutengo

Kudya kwemanheru kuchave 3 mashupuni eoatmeal nemukaka mudiki, muto kana mvura. Kana iwe uchinzwa nzara iwe unogona kuwana yakawanda oatmeal, asi hapana chimwe chinhu. Zvinogona kuva zvakaoma pakutanga kuchinja maitiro edu asi nekufamba kwenguva muviri unojaira uye uchaona mabhenefiti anoshamisa. Usarega kuzviedza.

Kugadzira mukaka kana oatmeal mvura

Mukaka weoat unonaka Unovaka mukaka wemuriwo uye zviri nyore kugaya. Musiyano uripo pakati pemukaka weoat neimwes yemiriwo mairi nemukaka wemombe ndewekuti haawedzere chero mukaka wemhuka, saka iwo akakwana kune avo vese vanhu vane lactose vasingashiviriri kana vanoda kusiyanisa kudya kwavo zvishoma.

Iko kunhuvira kweoatmeal kwakanyorovera, saka ini ndinokusiira iwe kamukira zvishoma zvishoma sezvo ichiwedzera chikamu che mvura neoats, misi uye vanilla kubvisa.

Iyi oatmeal mvura inotsigira ura hwemukatiIyo inogutsa kwazvo uye nekutenda kune zvivakwa zveoat pachayo, zvinobatsira kurwisa uye kudzora yakaipa cholesterol. Inopa zvinobatsira makabhohaidhiretsi, mafuta uye mapuroteni.

Yakapfuma kwazvo mu mavhitaminzi eboka B, ine simbi, sodium, potasium, magnesium, mhangura, zinc, omega 6 uye uteedzere zvinhu.

Mukaka uyu inogona kushandiswa zvese kupisa uye kutonhoraIyo yakanaka yekubika uye inochinjika zvachose nemukaka wemombe kune chero chidimbu. Kana kamwe musanganiswa wagadzirwa, unogona kuchengetwa mufiriji kwemazuva mana kusvika mashanu.

Zvimwe

• 40 magiramu eoats
• 6 yakatemwa misi (sarudzo)
• 1 litita yemvura
• 1 tablespoon vanilla extract (kusarudza)

Kugadzirira

• Isu tinosiya maoats mumudziyo husiku hwapfuura uye tichivhara nemvura.
• Isu tinomesa oatmeal uye tinowedzera kune yedu processor yezvikafu pamwe nezvimwe zvakasara zvinoshandiswa.. Isu tinorova kusvikira musanganiswa wafanana uye rega uzorore kweawa mufiriji.
• Tinosvina oat mukaka ine pajira riya rakanaka kana gauze, kupatsanura iro mvura zvakanaka kubva pane zvakasara zveoats zvingangodaro zvakasara.

Kana zvikamu zviviri izvi zvaparadzaniswa, zvichave zvakakwana uye zvakagadzirira kunwa.

Ruzivo rwehutano kune mukaka weoat:

Mukombe we250 ml une 169 kcal, mafuta 0,8 g, makabhohaidhiretsi 41,7 g, shuga 31,1 g, yavaibvisa 10,7 MG, faibha 4,2 y mapuroteni 2,5 g kune imwe neimwe 250 ml mukombe.

Oatmeal inotikodza here?

Kune zvimwe zvidzidzo zvinoisa oatmeal munzvimbo inoonekera kana chiri chikafu chinoita kuti tiwedzere uremu tisingachidi. Kuishandisa yakawanda kungaita kuti tiwedzere uremu. Kana oats ikaunzwa mukudya kwedu uye isu tisingazviite zvekurovedza muviri, inogona kuwedzera mazinga eglucose, chimwe chinhu chinogona kubatsira kune avo vanotsvaga kuwana mashoma ekuwedzera kilos asi kwete kune avo vanotsvaga zvakapesana.

Kuva chibage kunogona kutiita kuti tiwedzere uremuZvisinei, kana ikatorwa sechiyero chekugutsa chishuwo chedu uye kutizadza nesimba mukati memangwanani, kuwedzera uremu hakuzoonekwe zvachose.

Zvese zvekudya zviri kukora kana zvichishungurudzwa, uye zvakafanana zvichaitika neoats.

Oats yakapfuma kwazvo mu fiber uye zvinovaka muviri, vanozadza dumbu redu uye vanotibatsira kudya zvishoma. Naizvozvo, zvinogara zvichikurudzirwa kuidya padumbu risina chinhu. Oatmeal mvura chinwiwa chinokubatsira iwe kudya zvakanaka uye dzivisa kukwenya zvisina basa pakati pekudya, chimwe chezvinhu zvinoita kuti tiwedzere uremu, tichidya pakati pekudya.

Pamusoro pekukugutsa, ine zvivakwa zvikuru zvemuviri sekuderedza cholesterol yakaipa. Chenesa muviri, iyo yakanaka antioxidant uye inoshanda seyakagadzirisa ganda, inoderedza kuunyana.

Mhedziso

Isu tichataura nenzira yekupedzisa kuti chibage ichi chikafu chakakurisa, chikafu muzvikafu zvese munzvimbo dzese dzenyika. Inopedzwa zuva nezuva nemamiriyoni evanhu uye kuona iyi data hazvigoneke kuti vanhu vazhinji vari mukukanganisa.

Izvo zvakanakisa zvivakwa zveoats

• Inopa kuguta
• Inodzivirira uye kubvisa dzimwe nguva kupatirwa
• Inofambisa matumbo ekufambisa
• Inochengeta cholesterol isipo
• Inodzivirira mamwe marudzi ekenza
• Inobatsira muviri kugadzira nyama nyowani
• inochengetedza yedu yemwoyo system pahutano hwakanaka
• Inopa mavitamini B1, B2 uye vhitamini E
• Carbohydrate, faibha uye akakosha amino acids
• Magnesium, zinc, calcium, potasium, uye iron.

Ungaongorora sei oats haasiyi munhu asina hanya, inotipa zvikomborero zvikuru. Tinogona kuidya nenzira churu, tega negirazi remukaka, kugadzira yedu oat mukaka, kugadzira dhizeti kana kuisanganisa nezviyo zvedu.