Kusuka kuma-oats kuvela i- i-oat bran, ungqimba olungaphandle oluhlanganisa okusanhlamvu. Lokhu kunefayibha namaprotheni amaningi kunamanye okusanhlamvu nama-carbohydrate amancane, ukuze kuthi ngalezi zinto ezimbili bakwenze okunye kokudla okuphezulu okusinikwa yimvelo.
Isipuni se-oat bran sisinikeza ama-calories angu-24 wamandla. Abantu abahlala bethatha i-oat bran bazosiza ukugwema ukuqunjelwa.
I-oat bran inikeza izinzuzo eziningi zomzimba, amavithamini B kanye nenani elikhulu le-fiber. Okulandelayo sikutshela ukuthi yini yabo izimfanelo ezinhle kakhulu.
Izici ze-oat bran
Kuwukudla okuphezulu okuqukethwe kwamaminerali novithamini. Amaprotheni, ama-carbohydrate, kanye nefayibha yokudla eningi kunezinye izinhlamvu. Ngamagremu ayi-100 okudla sizothola la manani wokudla okunempilo:
- Amakhalori ayi-358
- Amafutha angu-8,7 amagremu.
- Amafutha anelisiwe 1,6 amagremu.
- Amafutha we-Monounsaturated 3,5 amagremu.
- Amafutha we-Polyunsaturated 3,6 amagremu.
- Amakhabhohayidrethi angu-44,1 amagremu.
- Ushukela 1,4 amagremu.
- I-fiber yokudla 16,5 amagremu.
- Amaprotheni 17,6 amagremu.
Ngenxa yenani elikhulu le-fiber, ikakhulukazi i-fiber encibilikayo, isenza sizizwe sigcwele uma siyidla isikhathi eside. Kubambezela umuzwa wendlala futhi kubambezela ukwenziwa koshukela futhi kunciphisa amazinga e-cholesterol.
Kuyasiza ukuhamba kwamathumbu futhi kuvimbele ukuqunjelwa, kanye nezinye izifo eziningi zokugaya ukudla. Umthamo wansuku zonke we-oat bran unezipuni ezimbili kuya kwezintathu zokunqwabelana, okungukuthi, I-40 amagremu nsuku zonke. Ingadliwa ixutshwe ubisi, ikhofi, iyogathi, kuma-smoothies, amakhekhe noma amaqebelengwane.
Izinzuzo ze-oat bran
Esikugqamisa kakhulu nge-bran yiyona ukusuthisa impahlaNgakho-ke, kungenye yezinsiza ezisetshenziswa kakhulu ukunciphisa isisindo. Imunca inani elikhulu loketshezi futhi inyuse ivolumu yayo, iyanda kufayela le- isisu futhi kunciphisa isifiso sokudla.
- Kwehlisa amazinga aphezulu e-cholesterol.
- Ukuvimbela isifo sikashukela.
- Kunciphisa umuzwa wendlala.
- Ilawula ifayili le- ukuhamba kwamathumbu, ivimbela noma iqeda ukuqunjelwa.
- Sibonga u yandisa ivolumu yayo, kusiza ukunciphisa umzimba ngoba sizizwa sigcwele.
Uma ihlukunyezwa, ingaba umkhiqizo wekhalori, kepha inezinzuzo eziphelele nezakhi zomzimba wethu. Ngakho-ke, ukusetshenziswa kwayo okujwayelekile kunconywa ukuthola amazinga amahle we-fiber kepha akufanele kuhlukunyezwe.
I-oat bran yokwehlisa isisindo
Kwaphela iminyaka embalwa lokhu kudla kwaba semfashinini phakathi komkhakha womphakathi owawufuna ukwehlisa isisindo ngenxa ye Ukudla okuyimpikiswano kukaMnu. Dukan, udokotela waseFrance owethule indlela entsha yokwehlisa isisindo ethembisa ukunciphisa isisindo esiningi ngesikhathi esifushane ngohlelo lokudla kwamaprotheni.
Izeluleko eziningi kanye nezindlela zokupheka ezisuselwa kulo mkhiqizo zijikeleza ku-Intanethi, uma ungakwazi ukukuthola cishe kunoma yisiphi isitolo noma kuphela ezitolo ezikhethekile namuhla singayithola kuwo wonke amaketanga ezitolo ezinkulu.
Ngezansi sizokutshela ukuthi yiziphi izimfanelo zayo ezizokusiza ulahlekelwe yilabo kilos abengeziwe.
- Izendlalelo zangaphandle zama-oats Zinikeza izinzuzo ezinkulu nezakhamzimba empilweni yethu. Ilawula i-cholesterol futhi igcina amazinga kashukela egazini ehlolile.
- Kuyisatiation yemvelo enamandla, Kuyi-cereal ukuthi uma idliwe nenqwaba ketshezi yenza ivolumu yayo ikhuphuke kuze kube izikhathi ezingama-20 ngaphezulu, okusenza sizizwe sigcwele isikhathi eside.
- Icebile kakhulu nge-fiberLokhu kusisiza ukulawula ukuhamba kwamathumbu, kubambezele ukumuncwa kwamafutha futhi kusinikeze umuzwa wokusutha namandla isikhathi eside.
- Kuqukethe i-mucilageLokhu kusho ukuthi i-oat bran ithuthukisa futhi isheshise imetabolism. Ngaphezu kwalokho, kubuye kube nomthelela ekumungeni ubuthi.
Igatsha lizokusiza uzizwe usuthi isikhathi eside, ngakho-ke uzokugwema ukucabanga ngokudla ngaso sonke isikhathi futhi ngaleyo ndlela uzoqala ukunciphisa isisindo. Futhi, njengoba kubambezela ukumuncwa kwamafutha futhi kusheshise imetabolism ezonikeza umzimba wakho umfutho wokuchitha lawo makhilogremu athe xaxa.
El i-oat bran ingahanjiswa futhi ingasetshenziswa kumalungiselelo amaningi okupheka ukuze ungakhathali ngalokhu kudla. Nayi eminye imibono:
- Hlanganisa nama-yogurts ashibilikisiwe, kungenye indlela ekahle yokuqala usuku ngamandla.
- Faka izipuni ezimbalwa obisini olushelelayoLokhu kuzokwenza uhlobo lwephalishi olumnandi kakhulu ukunambitha futhi luzokwanelisa kuze kufike isikhathi sasemini.
- Ngamajusi noma ama-smoothies, ungangezela isipuni kujusi wakho owuthandayo noma i-smoothie ukuze ikwazi ukuthatha okunye ukuthungwa nokunye ukunambitheka. Lokho kunyakazisa kuzokugcwalisa futhi kukusize wehlise isisindo.
- Kumasaladi, ungangeza i-oat bran eluhlaza ukunikeza ukuthinta okuhlukile kumasaladi akho.
I-oat bran ukudla okunothile ukuthatha futhi kuqedele ngokuphelele, kepha, kufanele njalo sinakekele ukudla kwethu ukuze singabi nokwehla kokudla okunempilo noma ukushiyeka kwanoma yiluphi uhlobo. Ukudla kuyisisekelo kanye nokuzivocavoca umzimba okudingekayo ukukhipha ubuthi, ama-endorphin namafutha.