Mabhenefiti akavanzika ehutano echikafu chinotapira chinonzi oats!

Chii chaunowanzo dya pakudya kwekuseni? Chingwa, mupunga, kana chimwe chinhu chakaita se oatmeal? Izvi ndizvo zvekudya zvedu zvechinyakare. Asi ungave wakaona kuti munguva pfupi yapfuura, vanhu vazhinji, kunyanya avo vane hanya nehutano hwavo, vanga vachiwedzera oats pakudya kwavo kwekuseni. Vamwe vanhu vanofunga kuti oats chikafu chisina kunaka uye chisina hutano. Asi kutaura chokwadi, ipfungwa isina kunaka. Oats chikafu chinotapira chakazara nekudya kunovaka muviri. Nhasi, ngatitaurei nezvezviyo izvi zvinokosha zvinonzi oats uye mabhenefiti anoshamisa azvinopa kumuviri wedu.

Ngatitangei taona, oats idzi chii?

Zvichitaurwa zviri nyore, oats rudzi rwezviyo zvinorimwa muminda yemupunga. Kungofanana nemupunga wedu nemapfunde. Chinhu chakakosha ndechekuti hazvidi zvinovaka muviri zvakawanda segorosi uye zvinogona kukura zvakanaka kunyangwe munzvimbo inotonhora zvishoma.

Patinotenga oats muchitoro, tinoona mhando dzakasiyana-siyana. Idzi dzinogadzirwa zvichienderana nekushandiswa kwetsanga ye oat.

• Zvisina Kugadzirwa: Idzi ndidzo dzakanyanya kufanana ne oatmeal uye ndidzo dzine hutano hwakanyanya. Mienzaniso inosanganisira oats dzakachekwa nesimbi uye oats dzakakangwa. Idzi dzinotora nguva yakati rebei kuti dzibikwe.
• Oats dzekukurumidza/dzekukurumidza: Aya ndiwo mapaketi atinowanzo tenga muchitoro. Anogadzirwa zvakanyanya, saka anogona kugadzirwa nekukurumidza. Asi yeuka, kukosha kwekudya kunodzikira zvishoma panguva yekugadzirwa. Saka, zvinogara zvakanaka kusarudza rudzi rweoats rusingagadzirwe zvakanyanya sezvinobvira.

Mabhenefiti anoshamisa ekudya oats pahutano

Oats haisi chikafu chinogutsa chete. Dzakaita sebhomba rekudya rine mavhitamini, maminerari, mapuroteni, uye faibha, izvo zvakakosha zvikuru kumuviri wedu. Ngatitarisei mabhenefiti aya rimwe nerimwe.

Yakanakira hutano hwematumbu!

Oats dzine mhando yakakosha yefayibha inonyunguduka inonzi beta-glucan , iyo inobatsira zvikuru mudumbu redu.

• Inodzivirira kuvimbiwa: Iyi faibha inobatsira mukufamba kwedumbu. Oats mushonga wakanaka kune avo vanotambura nekuvimbiwa nguva nenguva.
• Inosimudzira mabhakitiriya akanaka: Matumbu edu ndiwo musha wemabhakitiriya akanaka anobatsira miviri yedu. Iyi beta-glucan fiber chikafu chakanaka kune mabhakitiriya iwayo. Izvi zvinobatsira kuderedza zviratidzo zvezvirwere zvemudumbu, zvakaita seIrritable Bowel Syndrome (IBS).

Rubatsiro rukuru mukuderedza cholesterol yakaipa

Cholesterol idambudziko riri kusangana nevanhu vazhinji nhasi. Beta-glucan fiber iri mu oats, yatakambotaura nezvayo kare, inobatsira zvikuru mukuderedza huwandu hwe cholesterol yakaipa (LDL) mumuviri.

Shamwari yepamwoyo

Oats dzine mhando yakakosha yeantioxidant inonzi avenanthramides . Izvi hazviwanikwe mune zvimwe zviyo. Zvine mabhenefiti akati wandei pamoyo yedu:

• Inoderedza kuzvimba mumuviri.
• Oats inobatsira kuzorodza mitsipa yeropa uye kudzora BP, izvo zvinogona kubatsira kuderedza njodzi yezvirwere zvemwoyo.

Zvinobatsirawo mukudzora shuga muropa.

Oats chikafu chakanaka kwazvo kune vanhu vane chirwere cheshuga. Zvisinei, pane zvinhu zvishoma zvekungwarira.

Nhamba yeglycemic index ye oats dzakagadzirwa zvishoma inenge iri pasi kusvika pakati nepakati. Izvi zvinoreva kuti mushure mekudya, huwandu hweshuga muropa hahukwire kamwe kamwe. Zvinoitika zvishoma nezvishoma.

Yakanakira kudzora huremu

Maoat chikafu chakanaka kune munhu ari kuedza kuderedza huremu. Faibha iri muoat inoita kuti unzwe wakaguta kunyangwe mushure mekudya zvishoma. Izvi zvinobatsira kudzora kudya zvakanyanya uye kudya zvakanyanya. Kudya oat shoma mangwanani kuchakubatsira kudzivirira kudya zvekudya zvisina kufanira pakati pekudya.

Pamusoro pezvo, oats dzine zvinovaka muviri zvakawanda zvakakosha mumuviri wedu, zvakaita semanganese, phosphorus, copper, uye vitamin B1.

Funga nezvezvinhu izvi paunenge uchidya oats

Kunyangwe oats dzakanaka sei, pane zvinhu zvishoma zvekungwarira.

• Kunzwa kweGluten: Maoat haana gluten yechisikigo. Zvisinei, mafekitori akafanana anogadzira oats anowanzo gadzira zvimwe zviyo, zvakaita segorosi, zvine gluten. Izvi zvinogona dzimwe nguva kutungamira kuti huwandu hushoma hwegluten husanganiswe muoat. Kana uine chirwere chekunzwa kwegluten, senge Celiac disease , sarudza oats dzakanyorwa kuti "Hadzina Gluten."
• Chenjerera shuga nemunyu: Sezvatakambotaura, mapaketi e'Instant Oats' ane flavour anowanikwa muchitoro anowanzo kuve neshuga nemunyu wakawanda. Kudya izvi kakawanda kunogona kubvisa mabhenefiti ehutano eoats. Saka, gara uchiverenga zviri muchinyorwa. Chinhu chakanakisa chekuita kutenga oats dzisina kurongeka wodziita kuti dzive neflavour kumba nekuwedzera michero (mabhanana, maapuro, mazambiringa akaomarara), zvinonhuwira zvakaita semakwati esinamoni, nenzungu.

Dzimwe nzira dzinonaka dzekuwedzera oats mukudya kwako

Kunze kwekubika nemukaka wekudya kwemangwanani, kune dzimwe nzira dzakawanda dzekushandisa oats mukudya kwako! Heano mamwe mazano:

• Paunenge uchigadzira zvinhu zvakaita sema cutlets nema meatballs, edza kuwedzera oats pane breadcrumbs.
• Kana uri kugadzira chinotapira, gadzira makeke eat pane kugadzira zvinotapira zvisina utano.
• Wedzera oats mumusanganiswa wepancake.
• Wedzera oats, zvidimbu zvemichero, uye nzungu muyogati kuti uve nekudya kwemangwanani kunonaka uye kunovaka muviri.
• Nyikai oats mumukaka kana yogati husiku hwese (Overnight Oats), mozodya mangwanani anotevera.