Ubwino wobisika wa zakudya zapamwamba zotchedwa oats pa thanzi!

Kodi nthawi zambiri mumadya chiyani pa chakudya cham'mawa? Buledi, mpunga, kapena china chake chonga oatmeal? Izi ndi zakudya zathu zachikhalidwe. Koma mwina mwazindikira kuti posachedwapa, anthu ambiri, makamaka omwe amada nkhawa ndi thanzi lawo, akhala akuwonjezera oatmeal ku chakudya chawo cham'mawa. Anthu ena amaganiza kuti oatmeal ndi chakudya chopanda kukoma komanso chopanda thanzi. Koma kwenikweni, zimenezo ndi malingaliro olakwika kwambiri. Oats ndi chakudya chapamwamba chodzaza ndi zakudya zabwino. Lero, tiyeni tikambirane za tirigu wamtengo wapatali wotchedwa oats ndi ubwino wodabwitsa womwe umapereka ku thupi lathu.

Choyamba tiyeni tiwone, kodi oats awa ndi chiyani?

Mwachidule, oats ndi mtundu wa tirigu womwe umalimidwa m'minda ya mpunga. Monga mpunga ndi mapira athu. Chapadera cha izi ndichakuti sichifuna michere yambiri monga tirigu ndipo chimatha kukula bwino ngakhale m'nyengo yozizira pang'ono.

Tikagula oats kusitolo, timaona mitundu ingapo. Izi zimapangidwa malinga ndi momwe chimanga cha oat chimagwiritsidwira ntchito.

• Zosakonzedwa Mosakwanira: Izi ndizofanana kwambiri ndi oatmeal ndipo ndizopatsa thanzi kwambiri. Zitsanzo ndi oatmeal zodulidwa ndi chitsulo ndi oatmeal zokulungidwa. Izi zimatenga nthawi yayitali kuphika.
• Ma Oats Ofulumira/Osachedwa: Awa ndi mapaketi omwe nthawi zambiri timagula ku sitolo. Amakonzedwa bwino, kotero amatha kukonzedwa mwachangu. Koma kumbukirani, phindu la zakudya limachepa pang'ono panthawi yokonzedwa. Chifukwa chake, nthawi zonse ndi bwino kusankha mtundu wa oats womwe umakonzedwa pang'ono momwe mungathere.

Ubwino wodabwitsa wa kudya oats pa thanzi

Ma oat si chakudya chongokhutiritsa thupi. Ali ngati bomba lopatsa thanzi lodzaza ndi mavitamini, mchere, mapuloteni, ndi ulusi, zomwe ndizofunikira kwambiri m'thupi lathu. Tiyeni tiwone ubwino uwu umodzi ndi umodzi.

Zabwino kwambiri pa thanzi la m'mimba!

Ma oats ali ndi mtundu wapadera wa ulusi wosungunuka wotchedwa beta-glucan , womwe ndi wabwino kwambiri m'matumbo athu.

• Amaletsa kudzimbidwa: Ulusi uwu umathandiza m'mimba. Ma oats ndi njira yabwino kwa anthu omwe amavutika kudzimbidwa pafupipafupi.
• Chimalimbikitsa mabakiteriya abwino: Matumbo athu ndi kwawo kwa mabakiteriya abwino omwe ndi opindulitsa m'thupi lathu. Ulusi wa beta-glucan uwu ndi chakudya chabwino cha mabakiteriya amenewo. Izi zimathandiza kuchepetsa zizindikiro za matenda am'mimba, monga Irritable Bowel Syndrome (IBS).

Chithandizo chabwino kwambiri pakuchepetsa cholesterol yoyipa

Cholesterol ndi vuto lomwe anthu ambiri ali nalo masiku ano. Ulusi wa beta-glucan womwe uli mu oats, womwe tidakambirana kale, umathandiza kwambiri kuchepetsa kuchuluka kwa cholesterol yoyipa (LDL) m'thupi.

Bwenzi lapamtima

Ma oats ali ndi mtundu wapadera wa antioxidant wotchedwa avenanthramides . Izi sizipezeka mu mbewu zina. Zili ndi ubwino wambiri pa mtima wathu:

• Amachepetsa kutupa m'thupi.
• Ma oats amathandiza kumasula mitsempha yamagazi ndikulamulira kuthamanga kwa magazi, zomwe zingathandize kuchepetsa chiopsezo cha matenda amtima.

Zimathandizanso kulamulira shuga m'magazi.

Ma oats ndi chakudya chabwino kwambiri kwa anthu odwala matenda a shuga. Komabe, pali zinthu zingapo zomwe muyenera kusamala nazo.

Mndandanda wa glycemic wa oats wokonzedwa pang'ono ndi wotsika mpaka wapakati. Mwachidule, izi zikutanthauza kuti mutatha kudya, shuga m'magazi sakwera mwadzidzidzi. Zimachitika pang'onopang'ono.

Zabwino kwambiri pochepetsa thupi

Ma oat ndi chakudya chabwino kwambiri kwa munthu amene akuyesera kuchepetsa thupi. Ulusi womwe uli mu oat umakupangitsani kumva kukhuta ngakhale mutadya pang'ono. Izi zimathandiza kuchepetsa kudya kwambiri komanso kudya kwambiri. Kudya oat pang'ono m'mawa kudzakuthandizani kupewa zokhwasula-khwasula zosafunikira pakati pa chakudya.

Kuphatikiza apo, oats ali ndi michere yambiri yofunika m'thupi lathu, monga manganese, phosphorous, mkuwa, ndi vitamini B1.

Ganizirani izi mukamadya oats

Kaya oats ndi abwino bwanji, pali zinthu zingapo zomwe muyenera kusamala nazo.

• Kuzindikira kwa Gluten: Ma oats alibe gluten mwachibadwa. Komabe, mafakitale omwewo omwe amakonza oats nthawi zambiri amakonza mbewu zina, monga tirigu, zomwe zimakhala ndi gluten. Izi nthawi zina zingayambitse kuti gluten pang'ono isakanizidwe mu oats. Ngati muli ndi vuto la kusagwirizana ndi gluten, monga matenda a Celiac , sankhani oats omwe amalembedwa kuti "Opanda Gluten."
• Samalani ndi shuga ndi mchere: Monga tanenera kale, mapaketi a 'Instant Oats' okometsedwa omwe amapezeka m'sitolo nthawi zambiri amakhala ndi shuga ndi mchere wambiri. Kudya izi pafupipafupi kungachepetse ubwino wa oats pa thanzi. Chifukwa chake, nthawi zonse werengani chizindikirocho. Chinthu chabwino kwambiri choti muchite ndikugula oats wamba ndikuwapatsa kukoma kwawo kunyumba powonjezera zipatso (nthochi, maapulo, mphesa zouma), zonunkhira monga makungwa a sinamoni, ndi mtedza.

Njira zina zokoma zowonjezera oats muzakudya zanu

Kupatula kuphika ndi mkaka pa chakudya cham'mawa, palinso njira zina zambiri zowonjezerera oats muzakudya zanu! Nazi malingaliro angapo:

• Mukamapanga zinthu monga ma cutlets ndi ma meatball, yesani kuwonjezera oats m'malo mwa buckwheat.
• Ngati mukupanga chakudya chokoma, pangani makeke a oat m'malo mwa maswiti osapatsa thanzi.
• Onjezani oats pang'ono ku chisakanizo cha pancake.
• Onjezani oats, zidutswa za zipatso, ndi mtedza mu yogurt kuti mukhale ndi chakudya cham'mawa chokoma komanso chopatsa thanzi.
• Iviikani oats mu mkaka kapena yogurt usiku wonse (Overnight Oats), ndipo idyani m'mawa wotsatira.