Udla ngokutya ntoni ngesidlo sakusasa? Isonka, irayisi, okanye into efana ne-oatmeal? Ezi zizinto zethu zemveli zokutya. Kodwa usenokuba uqaphele ukuba kutshanje, abantu abaninzi, ingakumbi abo baxhalabele impilo yabo, bebesongeza ii-oats kwisidlo sakusasa. Abanye abantu bacinga ukuba ii-oats kukutya okungenancasa, okungenampilo. Kodwa eneneni, loo nto ayilunganga. Ii-oats zizinto zokutya eziphezulu ezizele zisondlo. Namhlanje, masithethe ngale ngqolowa ixabisekileyo ebizwa ngokuba yi-oats kunye neenzuzo ezimangalisayo ezibonelela ngayo emizimbeni yethu.
Masiqale sibone, zithini ezi oats?
Ngamafutshane, ii-oats luhlobo lweenkozo ezikhuliswa emasimini erayisi. Njengerayisi kunye ne-millet yethu. Eyona nto ikhethekileyo koku kukuba ayifuni izondlo ezininzi njengengqolowa kwaye inokukhula kakuhle nakwimozulu epholileyo kancinci.
Xa sithenga ii-oats evenkileni, sibona iintlobo ezahlukeneyo. Ezi zenziwa ngokwendlela ecutshungulwa ngayo i-oat kernel.
- Ezingacutshungulwanga Kancinci: Ezi zifana kakhulu ne-oatmeal kwaye zezona zinesondlo. Imizekelo ibandakanya i-oats ezisikiweyo ngentsimbi kunye ne-oats eziroliweyo. Ezi zithatha ixesha elide ukupheka.
- Ii-Oats eziKhawulezayo/eziKhawulezayo: Ezi ziipakethi esizithenga rhoqo evenkileni. Zicutshungulwa kakhulu, ngoko ke zinokulungiswa ngokukhawuleza. Kodwa khumbula, ixabiso lesondlo liyancipha kancinci ngexesha lokucubungula. Ke ngoko, kusoloko kusempilweni ukukhetha uhlobo lwee-oats olucutshungulwa kancinci kangangoko kunokwenzeka.
Iingenelo ezimangalisayo zempilo zokutya ii-oats
Ii-oats azikokutya okuzalisa umzimba kuphela. Zifana nebhombu yesondlo egcwele iivithamini, iiminerali, iiproteni kunye nefayibha, ezibaluleke kakhulu emzimbeni wethu. Makhe sijonge ezi zibonelelo nganye nganye.
Ilungele impilo yamathumbu!
Ii-oats ziqulathe uhlobo olukhethekileyo lwe-soluble fiber ebizwa ngokuba yi -beta-glucan , eluncedo kakhulu kumathumbu ethu.
- Ithintela ukuqhina: Le fayibha inceda ekufudumaleni kwamathumbu. Iioat zisisombululo esilungileyo kwabo banengxaki yokuqhina rhoqo.
- Ikhuthaza iintsholongwane ezilungileyo: Amathumbu ethu ahlala iintsholongwane ezilungileyo eziluncedo emizimbeni yethu. Le fiber ye-beta-glucan kukutya okulungileyo kwezo ntsholongwane. Oku kunceda ekunciphiseni iimpawu zeengxaki zamathumbu, ezifana ne-Irritable Bowel Syndrome (IBS).
Uncedo olukhulu ekunciphiseni i-cholesterol embi
I-cholesterol yingxaki abantu abaninzi abanayo namhlanje. I-beta-glucan fiber ekwi-oats, esithethe ngayo ngaphambili, inceda kakhulu ekunciphiseni amanqanaba e-cholesterol embi (LDL) emzimbeni.
Khawucinge nje, olu hlobo lwefayibha lwenza ijeli emathunjini, ibopha i-cholesterol kunye ne-bile acids ekutyeni esikutyayo ize izikhuphe emzimbeni. Oku kunciphisa ukufunxwa kwe-cholesterol egazini.
Umhlobo osenyongweni
Ii-oats ziqulathe uhlobo oluthile lwe-antioxidant ebizwa ngokuba yi-avenanthramides . Ezi azifumaneki kwezinye iinkozo. Zineengenelo ezininzi entliziyweni yethu:
- Inciphisa ukudumba emzimbeni.
- Ii-oats zinceda ekuphumzeni imithambo yegazi nokulawula uxinzelelo lwegazi, nto leyo enokunceda ekunciphiseni umngcipheko wesifo sentliziyo.
Ikwanceda ekulawuleni iswekile egazini.
Ii-oats zilungile kakhulu kubantu abanesifo seswekile. Nangona kunjalo, kukho izinto ezimbalwa ekufuneka uzilumkele.
I-glycemic index ye-oats ezicutshungulwe kancinci iphantsi ukuya kwephakathi. Ngamafutshane, oku kuthetha ukuba emva kokuzitya, amanqanaba eswekile egazini awanyuki ngequbuliso. Kwenzeka kancinci kancinci.
Kubaluleke kakhulu: Ukuba unesifo seswekile, ziphephe ii-oats ezikhawulezayo ezongeze iswekile nezinye izithako. Zine-glycemic index ephezulu. Njengakwezinye izinto, kububulumko ukuthetha nogqirha wakho ngaphambi kokuba wongeze ii-oats ekutyeni kwakho.
Ilungele ukulawula ubunzima
Ii-oats zizinto ezilungileyo kumntu ozama ukunciphisa umzimba. Ifayibha ekwi-oats ikwenza uzive uhluthi nokuba sele utye kancinci. Oku kunceda ekulawuleni ukutya kakhulu kunye nokutya kakhulu. Ukutya ii-oats ezimbalwa kusasa kuya kukunceda uphephe ukutya okulula okungeyomfuneko phakathi kokutya.
| Izakhamzimba | Malunga nesiqingatha sekomityi ye-oats ephekiweyo iqulethe: |
|---|---|
| Iikhalori | Malunga nama-95 |
| Iiproteni | Iigram ezi-5 |
| Amafutha | Iigram ezi-3 |
| Iicarbohydrate | Iigram ezingama-27 |
| Ifayibha | Iigram ezi-4 |
| Iswekile | Igram e-1 |
Ukongeza, ii-oats ziqulathe izondlo ezininzi ezibalulekileyo emzimbeni wethu, ezifana ne-manganese, i-phosphorus, i-copper, kunye ne-vitamin B1.
Cinga ngezi zinto xa usitya ii-oats
Nokuba ii-oats zilungile kangakanani na, kukho izinto ezimbalwa ekufuneka uzilumkele.
- Ubuthathaka kwiGluten: Ii-oats azinayo i-gluten ngokwemvelo. Nangona kunjalo, iifektri ezifanayo ezisebenza kwi-oats zihlala zisebenza kwezinye iinkozo, ezifana nengqolowa, ezine-gluten. Oku ngamanye amaxesha kunokukhokelela ekubeni inani elincinci le-gluten lixutywe kwi-oats. Ukuba unesifo sokungakhululeki kwi-gluten, njengesifo seCeliac , khetha ii-oats ezibhalwe "Akukho Gluten."
- Lumka iswekile netyuwa: Njengoko besitshilo ngaphambili, iipakethi ze-'Instant Oats' ezinencasa ezifumaneka evenkileni zihlala zineswekile netyuwa eninzi. Ukuzitya rhoqo kunokuphelisa iingenelo zempilo ze-oats. Ngoko ke, soloko ufunda ilebheli. Eyona nto ilungileyo onokuyenza kukuthenga ii-oats ezilula uze uzinambithe ekhaya ngokongeza iziqhamo (iibhanana, ii-apile, iirayisi), iziqholo ezifana nexolo lesinamoni, kunye namandongomane.
Ezinye iindlela ezimnandi zokongeza ii-oats ekutyeni kwakho
Ngaphandle kokuyenza ngobisi kwisidlo sakusasa, zininzi ezinye iindlela zokufaka i-oats ekutyeni kwakho! Nazi ezinye izimvo:
- Xa usenza izinto ezifana nee-cutlets kunye nee-meatballs, zama ukongeza ii-oats endaweni yee-breadcrumbs.
- Ukuba wenza into emnandi, yenza iibhisikithi ze-oat endaweni yeelekese ezingeyompilo.
- Yongeza i-oats kumxube we-pancake.
- Yongeza ii-oats, iziqwenga zeziqhamo, kunye namandongomane kwiyogathi ukuze ufumane isidlo sakusasa esimnandi nesinempilo.
- Nciphisa ii-oats kubisi okanye kwi-yogurt ubusuku bonke (i-Overnight Oats), uze uzitye kusasa olulandelayo.
Umyalezo Wokuya Ekhaya
- Ii-oats kukutya okunesondlo kakhulu okugcwele i-fiber, iivithamini, iiminerali kunye neeproteni.
- Ukutya rhoqo kunceda ekulawuleni umngcipheko wesifo sentliziyo, amanqanaba e-cholesterol embi, kunye namanqanaba eswekile egazini, kunye nobunzima bomzimba.
- Zama rhoqo ukukhetha uhlobo lwe-oats olungacutshungulwanga kakhulu olungenayo iswekile okanye ityuwa eyongeziweyo.
- Ukuba unesifo esithile, esifana nesifo seswekile okanye i-gluten allergy, kubaluleke kakhulu ukubonisana nogqirha wakho ngaphambi kokuba wongeze i-oats ekutyeni kwakho.
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