Akamaro k’ibiryo by’inyongera byitwa oats ku buzima kahishe!

Ubusanzwe urya iki mu ifunguro rya mu gitondo? Umugati, umuceri, cyangwa ikindi kintu nk'ibiryo bya oatmeal? Ibi ni ibiryo gakondo byacu. Ariko ushobora kuba warabonye ko vuba aha, abantu benshi, cyane cyane abahangayikishijwe n'ubuzima bwabo, bagiye bongeramo oatmeal mu ifunguro ryabo rya mu gitondo. Hari abantu batekereza ko oatmeal ari ibiryo bidafite uburyohe kandi bitameze neza. Ariko mu by'ukuri, ibyo ni ukwibeshya cyane. Oatmeal ni ibiryo by'inyongera byuzuyemo intungamubiri. Uyu munsi, reka tuvuge kuri ibi binyampeke by'agaciro byitwa oatmeal n'akamaro gatangaje bitanga ku mubiri wacu.

Reka tubanze turebe, izi ngano ni iki?

Mu magambo make, ingano ni ubwoko bw'ibinyampeke bihingwa mu mirima y'umuceri. Kimwe n'umuceri wacu n'amasaka. Umwihariko w'ibi ni uko bidasaba intungamubiri nyinshi nk'ingano kandi bishobora gukura neza ndetse no mu gihe cy'ubukonje gato.

Iyo tuguze ingano mu iduka, tubona ubwoko butandukanye. Izi zikorwa hakurikijwe uburyo imbuto y'ingano itunganywa.

• Idatunganyijwe cyane: Izi zisa cyane n'ibirayi kandi ni zo zifite intungamubiri nyinshi. Ingero zirimo ibirayi byaciwe mu cyuma n'ibirayi byazinzwe. Ibi bifata igihe gito kubiteka.
• Ingano z'ibirayi byihuse/byihuse: Izi ni zo dukunda kugura mu iduka. Ziratunganywa cyane, bityo zishobora gutekwa vuba. Ariko ibuka ko agaciro k'intungamubiri kagabanuka gato mu gihe cyo kuzitunganya. Kubwibyo, ni byiza guhitamo ubwoko bw'ingano zitunganywa gake cyane uko bishoboka kose.

Ibyiza bitangaje byo kurya amashu ku buzima

Amashu si ibiryo byuzuza gusa. Ni nk'igisasu cy'intungamubiri cyuzuyemo vitamine, imyunyungugu, poroteyine na fibre, ari byo by'ingenzi cyane ku mubiri wacu. Reka turebere hamwe izi nyungu imwe ku yindi.

Ni byiza ku buzima bw'amara!

Amashu arimo ubwoko bwihariye bwa fibre isobanya yitwa beta-glucan , ikaba ari nziza cyane ku mara yacu.

• Irinda impatwe: Iyi fibre ifasha mu kwituma mu mara. Amashu ni igisubizo cyiza ku bantu bahura n'ikibazo cyo kwituma mu nda kenshi.
• Itera imbere bagiteri nziza: Amara yacu ni yo acumbikira bagiteri nziza zifitiye akamaro umubiri wacu. Iyi fibre ya beta-glucan ni ifunguro ryiza kuri izo bagiteri. Ibi bifasha kugabanya ibimenyetso by'indwara zo mu mara, nka Irritable Bowel Syndrome (IBS).

Ifasha cyane mu kugabanya cholesterol mbi

Kolesteroli ni ikibazo abantu benshi bafite muri iki gihe. Fibre ya beta-glucan iri mu bimera, twavuze mbere, ifasha cyane mu kugabanya urugero rwa kolesteroli mbi (LDL) mu mubiri.

Inshuti magara mu mutima

Amashu arimo ubwoko bwihariye bwa antioxydants yitwa avenanthramides . Izi ntabwo ziboneka mu zindi mbuto. Zifite akamaro kanini ku mutima wacu:

• Bigabanya ububyimbirwe mu mubiri.
• Amashu afasha mu kuruhura imiyoboro y'amaraso no kugenzura umuvuduko w'amaraso, ibi bikaba byafasha mu kugabanya ibyago byo kurwara indwara z'umutima.

Binafasha mu kugenzura isukari mu maraso.

Amashu ni ifunguro ryiza cyane ku bantu barwaye diyabete. Ariko hari ibintu bike ugomba kwitondera.

Igipimo cya glycemic cy'ingano y'ibirayi byatunganyijwe mu buryo buke kiri hasi cyangwa kiri hagati. Muri make, ibi bivuze ko nyuma yo kubirya, urugero rw'isukari mu maraso rudahita ruzamuka. Bigenda buhoro buhoro.

Ni byiza cyane mu kugabanya ibiro

Amashu ni ibiryo byiza ku muntu ugerageza kugabanya ibiro. Fibre iri muri ayo mashu ituma wumva uhaze nubwo wamaze kurya bike. Ibi bifasha kugenzura kurya cyane no kurya cyane. Kurya ayo mashu make mu gitondo bizagufasha kwirinda kurya utuntu tudakenewe hagati y'amafunguro.

Byongeye kandi, amashu arimo intungamubiri nyinshi z'ingenzi ku mubiri wacu, nka manganese, fosifore, umuringa, na vitamine B1.

Tekereza kuri ibi bintu mugihe urya ingano

Uko amashu yaba meza kose, hari ibintu bike ugomba kwitondera.

• Ubushobozi bwo kumva Gluten: Amashu nta gluteni isanzwe irimo. Ariko, inganda zimwe zitunganya amashu zikunze gutunganya izindi mpeke, nk'ingano, zirimo gluteni. Ibi rimwe na rimwe bishobora gutuma gluteni nke ivangwa muri ayo mashu. Niba ufite ikibazo cyo kumva Gluten, nka Celiac disease , hitamo ayo mashu yanditseho "Nta Gluten".
• Witondere isukari n'umunyu: Nkuko twabivuze mbere, udupaki twa 'Instant Oats' dufite uburyohe budasanzwe tuboneka mu iduka akenshi tuba turimo isukari n'umunyu mwinshi. Kurya ibi kenshi bishobora gutuma amashu adakomeza kumererwa neza ku buzima. Kubwibyo, soma buri gihe icyapa cyanditseho. Ikintu cyiza cyo gukora ni ukugura amashu asanzwe no kuyashyiramo uburyohe mu rugo wongeramo imbuto (imineke, pome, imizabibu), ibirungo nk'igishishwa cya sinamoni, n'imbuto z'ubunyobwa.

Uburyo bwiza bwo kongeramo ingano mu mirire yawe

Uretse kuyikora mu ifunguro rya mu gitondo ukoresheje amata, hari ubundi buryo bwinshi bwo gushyiramo amashu mu mirire yawe! Dore ibitekerezo bike:

• Mu gihe uteka ibintu nka cutlets na meatballs, gerageza kongeramo oats aho gushyiramo umunyu.
• Niba urimo gutegura ibiryo biryoshye, kora ibisuguti by'ingano aho gukora ibiryo biryoshye bitari byiza.
• Shyiramo ingano nkeya mu mvange ya pancake.
• Shyiramo amashu, uduce tw'imbuto n'imbuto z'ubunyobwa muri yawurute kugira ngo ubone ifunguro rya mu gitondo riryoshye kandi rifite intungamubiri.
• Shyira ingano mu mata cyangwa yawurute ijoro ryose (Overnight Oats), hanyuma uzirye mu gitondo gikurikiyeho.