Oats, izakhiwo zabo kanye nokusetshenziswa ekudleni

La oatmeal Sekuqala ukuthandwa ezweni lethu iminyaka embalwa futhi akuyona into engaphansi, ingesinye sezinhlamvu ezisetshenziswe kakhulu emhlabeni ngoba izimfanelo zaso zikwenza kube ukudla okumnandi kakhulu.

Kungukudla okukunika amandla, yingakho kube ngukudla okuyisihluthulelo ukondla abantu bonke nemiphakathi.

Yenziwe nge ama-carbohydrate, izakhamzimba, amaprotheni anenani eliphakeme, i-iron, i-phosphorus namavithamini kucebe kakhulu kunezinhlamvu ezivamile esizithola esitolo. 

I-oatmeal inezinzuzo ezinhle kakhulu kulabo abayisebenzisayo, iyinhlamvu enambitheka emnene futhi eguquguqukayo kakhulu, ingahlanganiswa nokunye ukudla futhi ingaphekwa ngaphandle kwezinkinga.

Ochwepheshe abaningi bancoma ukuthatha i-oatmeal into yokuqala ngosuku, ngesikhathi sokudla kwasekuseni, inikeza inani elikhulu lezakhamzimba futhi kunikeza umuzwa wokusutha kuze kube sekuseni. Ngakho-ke gwema ukukhonkotha okungadingekile.

Izici ze-oats

Njengoba sishilo, kungenye yezinhlamvu ezinhle kakhulu esingazithola, khona-ke sizokutshela ngezindawo ezinhle kakhulu:

• Ukudla okusanhlamvu kunconyelwe bonke labo abahlushwa i- sikashukela Ngoba ukuba wukudla okunikeza amandla, akubangeli ukuthi ushukela wegazi ukhule kakhulu, kepha kunalokho kukhuthaza ukushiswa kwama-calories noshukela.
• Ithambisa i-mucosa yesisu, igcina ukuhamba okuhle kwamathumbu ngenxa yefayibha encibilikayo nengancibiliki.
• I-diuretic yemvelo, kunciphisa inani loketshezi emzimbeni okwandisa ukuncipha kwesisindo.
• Ilawula imetabolism.
• Odokotela batusa ukuthi kudliwe i-oatmeal ngesikhathi sokukhulelwa nokuncelisa, ngoba kwandisa amavithamini namaminerali obisini lwebele.
• Ivikela i-arteriosclerosis, isifo senhliziyo nomfutho wegazi ophezulu. Ama-oats ane-linoleic acid nenani elikhulu le-fiber evimbela ukuthi i-cholesterol ingene emathunjini.

Ukudla kwe-oatmeal

Ukuze uqaphele izinzuzo ezimangalisayo zama-oats, sikushiya ngezansi kwemihlahlandlela ethile yokulandela eyodwa ukudla okunempilo okususelwa kule cereal emnandi.

Omunye wemiphumela yokuqala esiyiqaphelayo ngemuva kokwenza lolu hlobo lwemithi ukunciphisa isisu sethu, siyancipha futhi ukhalo lwethu luzomakwa kakhulu.

Lokhu kudla kuzokusiza ukuthi uhlanze umzimba ngaleyo ndlela kususwe yonke into enobuthi namafutha ayingozi, njenge-cholesterol noma ushukela.

Kungani lokhu kudla

• Ungalahlekelwa phakathi kwamakhilo ama-3 kuye kwayi-5 ngezinsuku eziyi-10 nje, okungaphezu kwesisusa esanele sokuzama.
• I-oatmeal uqobo lwayo luyisigaxa esiphelele, enezakhamzimba eziningi namazinga wekhalori aphansi. Kukusiza ukwanelisa isifiso sakho sokudla futhi ugcine ukukhathazeka kuthambile.

Ngaphambi kokuqala ukudla khumbula le mingcele elandelayo:

• Kufanele ukhethe usuku ozoqala ngalo akulona usuku olukude kakhulu ngoba uma uqala ngokushesha uzobona imiphumela.
• Njalo yiba nama-oats amasha aqoqiwe esandleni. Ukudla okulula kakhulu ukukuthola kunoma yisiphi isitolo.
• El Inhloso yokudla ukuqeda nokukhipha umzimba emzimbeni, ukunciphisa amanani afakiwe bese ushisa ukudla namandla amaningi ukuqeda lawo kilos.
• Kufanele uphuze amanzi amaningi ngoba i-oatmeal ihlangene noketshezi kuyenza ikhukhumale futhi ibe nosayizi ophindwe kathathu.

Ukudla kuvunyelwe ngesikhathi sokudla:

Lokhu kudla kufanele kuhambisane nenani elikhulu lemifino, izithelo, imifino, amantongomane, imbewu, imhluzi yemifino, ushizi omusha, ipasta kakolweni ephelele kanye nokugcwala.

Lokhu kudla kuhloselwe kwenze okungenani inyanga. Akusikho ukudla okunolaka, kepha kunalokho ukwehlisa isisindo ngendlela enempilo nephumelelayo, ukugwema ijubane ukuze ungatholi umthelela owesabekayo ophindayo.

Ukulungiswa kwansuku zonke kwama-oats

Sizohlanganisa izipuni ezintathu ze-oatmeal nenkomishi yamanzi ashisayo noma abandayo noma uma ukhetha ubisi olunamafutha noma ubisi lwe-soy. Kungcono ukuthi ungangezi lutho kule nhlanganisela. Vumela i-oatmeal iphumule ngoketshezi olukhethiwe.

Desayuno

Thatha i- ingilazi yamanzi afudumele enamanzi kalamula asanda kufinywa, Imizuzu engama-30 kamuva ube nocezu lwesithelo sebhulakufesi futhi kamuva nokulungiswa kwe-oatmeal.

Emini

Isaladi esisha semifino ehlanganisiwe, isilimo esidliwayo esinamagatsha anamanzi, ulethisi, i-broccoli, isipinashi, njll. Ugqoke ngamafutha omnqumo ayintombi nto, uviniga noma ulamula kanye nengcosana kasawoti.

Comida

Ukudla kwamahhala kepha ngokulinganisela, inyama, inhlanzi, isangweji le-tofu, isobho lemifino, njll. Azikho izithelo noma ushukela, akukho uswidi omnandi.

Isidlakela

Ngemuva kwamahora amabili ungaba nesiphuzo esimnandi njengesithelo noma ibha yamandla.

Cena

Ukudla kwakusihlwa kuzoba izipuni ezintathu ze-oatmeal enobisi oluncane, ijusi noma amanzi. Uma uzizwa ulambile ungaba ne-oatmeal eyengeziwe, kodwa akukho okunye. Kungaba nzima ekuqaleni ukushintsha imikhuba yethu kepha ngokuhamba kwesikhathi umzimba uyajwayela futhi uzobona izinzuzo ezimangazayo. Ungayeki ukuzama.

Indlela yokwenza ubisi noma amanzi oatmeal

Ubisi lwe-oat lumnandi Inomsoco futhi kulula kakhulu ukugaya ubisi lwemifino. Umehluko phakathi kobisi lwe-oat nokunyeamabisi emifino ngobisi lwenkomo ukuthi abengezi noma yiluphi ubisi lwesilwane, ngakho-ke baphelele kubo bonke labo bantu abangabekezelelani ne-lactose noma abafuna ukuhluka kancane ekudleni kwabo.

Ukunambitheka kwe-oatmeal kumnene kakhulu, khona-ke ngizokushiyela iresiphi ethe xaxa ngoba ingeza ingxenye amanzi ne-oats, izinsuku kanye nokukhishwa kwe-vanilla.

Amanzi oatmeal isekela izimbali zamathumbuKuyasutha kakhulu futhi ngenxa yezakhiwo zama-oats uqobo, kuyasiza ukulwa nokunciphisa i-cholesterol embi. Inikezela ngama-carbohydrate, amafutha namaprotheni.

Inothile kakhulu amavithamini eqembu Biqukethe insimbi, i-sodium, i-potassium, i-magnesium, ithusi, i-zinc, I-omega 6 bese ulandelela izinto.

Ubisi lolu ingasetshenziswa kokubili okushisayo nokubandayoIlungele ukupheka futhi iyashintshana ngokuphelele nobisi lwenkomo nganoma iyiphi iresiphi. Uma ingxube seyenziwe, ingagcinwa efrijini izinsuku ezi-4 kuya kwezi-5.

Izithako

• 40 amagremu ama-oats
• Izinsuku ezi-6 ezifakiwe (kuyakhetheka)
• 1 ilitha lamanzi
• Isipuni esingu-1 i-vanilla extract (ngokuzithandela)

Ukulungiselela

• I-oats siyishiya esitsheni ngobusuku obandulele bese siyamboza ngamanzi.
• Siyahluza i-oatmeal bese siyifaka kuphrosesa yethu yokudla kanye nezinye izithako.. Sishaya kuze kube yilapho ingxube ifana futhi siyivumele iphumule ihora elilodwa esiqandisini.
• Sihluza ubisi lwe-oat nge-mesh enhle noma nge-gauze, ukwehlukanisa kahle uketshezi ezinsaleleni zama-oats okungenzeka ukuthi asala.

Lapho izingxenye ezimbili sezihlukanisiwe, zizobe zilungile futhi zilungele ukuphuza.

Imininingwane yokudla okunempilo ngobisi lwe-oat:

Inkomishi engu-250 ml ine-169 kcal, u-0,8 g wamafutha, ama-carbohydrate 41,7 g, ushukela 31,1 g, i-sodium 10,7 mg, ifayibha 4,2 y amaprotheni 2,5 g ngenkomishi ngayinye engama-250 ml.

Ngabe i-oatmeal isenza sibe ngamafutha?

Kunezifundo ezithile ezibeka i-oatmeal ekukhanyeni ukuthi kungukudla yini okusenza sikhuluphale ngaphandle kokukufuna. Ukuyisebenzisa ngobuningi kungasenza sibe nesisindo. Uma ama-oats efakwa ekudleni kwethu futhi singakwenzi ukuzivocavoca umzimba, angakhuphula amazinga kashukela, into engaba lusizo kulabo abafuna ukuthola amakhilogremu athe xaxa kepha hhayi kulabo abafuna okuphambene.

Ukuba okusanhlamvu kungasenza sikhuluphaleKodwa-ke, uma kuthathwa njengesilinganiso sokwanelisa isifiso sethu sokudla nokusigcwalisa ngamandla ekuseni, ukuzuza kwesisindo ngeke kubonwe nakancane.

Konke ukudla kuyakhuluphala uma kuxhashazwa, futhi okufanayo kuzokwenzeka ngama-oats.

Ama-oats icebile kakhulu ku-fiber nezakhamzimba, zigcwalisa isisu sethu futhi zisisize sidle okuncane. Ngakho-ke, kuyalulekwa ngaso sonke isikhathi ukuyidla esiswini esingenalutho. Amanzi e-oatmeal isiphuzo esizokusiza ukuthi udle kahle futhi gwema ukungcofa okungadingekile phakathi kokudla, enye yezinto ezisenza sibe nesisindo, sidle phakathi kokudla.

Ngaphezu kokukusuthisa, inezakhiwo ezinhle zomzimba njengokunciphisa i-cholesterol embi. Hlanza umzimba, iyi-antioxidant enhle futhi isebenza njengesivuseleli sesikhumba, kunciphisa imibimbi.

Isiphetho

Sizosho ngesiphetho ukuthi lokhu okusanhlamvu kungukudla okuphezulu, okuyisisekelo kukho konke ukudla ezindaweni zonke zomhlaba. Idliwa nsuku zonke yizigidi zabantu futhi ukubona le datha akunakwenzeka ukuthi abantu abaningi banephutha.

Izici ezinhle kakhulu zama-oats

• Inikeza ukusutha
• Ivimbela futhi iqede ukuqunjelwa ngezikhathi ezithile
• Kusiza ukuhamba kwamathumbu
• Igcina i-cholesterol isendaweni
• Ivimbela izinhlobo ezithile zomdlavuza
• Isiza umzimba ukudala izicubu ezintsha
• igcina isimiso sethu senhliziyo nemithambo yegazi isezingeni elihle lezempilo
• Inikeza ngamavithamini B1, B2 novithamini E
• Ama-carbohydrate, i-fiber nama-amino acid abalulekile
• I-Magnesium, i-zinc, i-calcium, i-potassium ne-iron.

Ungahlola kanjani i-oats ayishiyi muntu engenandaba, kusilethela izinzuzo ezinkulu. Singayisebenzisa ngezindlela eziyinkulungwane, sisodwa nengilazi yobisi, sizenzele ubisi lwe-oat, senze i-dessert noma siyixube namabele ethu.