Uvame ukudla ini ngesidlo sasekuseni? Isinkwa, ilayisi, noma into efana ne-oatmeal? Lokhu ukudla kwethu kwendabuko. Kodwa kungenzeka ukuthi uqaphele ukuthi muva nje, abantu abaningi, ikakhulukazi labo abakhathazekile ngempilo yabo, bebelokhu befaka ama-oats esidlweni sabo sasekuseni. Abanye abantu bacabanga ukuthi ama-oats awukudla okungenambitheki, okungenampilo. Kodwa empeleni, lokho kuyiphutha elikhulu. Ama-oats awukudla okuphezulu okugcwele izakhamzimba. Namuhla, ake sixoxe ngalokhu okusanhlamvu okuyigugu okubizwa ngokuthi ama-oats kanye nezinzuzo ezimangalisayo ezikunikezayo emizimbeni yethu.
TDEE Calculator
Calculate the number of calories needed per day to lose, gain or maintain weight
Ake siqale sibone, ziyini lezi oats?
Kalula nje, i-oats uhlobo lokusanhlamvu olukhuliswa emasimini e-raddy. Njengelayisi lethu kanye ne-millet. Okukhethekile kwalokhu ukuthi ayidingi izakhamzimba eziningi njengokolweni futhi ingakhula kahle ngisho nasesimweni sezulu esipholile kancane.
Uma sithenga ama-oats esitolo, sibona izinhlobo eziningana. Lezi zenziwa ngokwendlela i-oat kernel ecutshungulwa ngayo.
- Okungacutshungulwa Kancane: Lezi zifana kakhulu ne-oatmeal futhi zinomsoco kakhulu. Izibonelo zifaka phakathi i-oatmeal esikiwe ngensimbi kanye ne-oatmeal egoqiwe. Lezi zithatha isikhathi eside ukupheka.
- Ama-Oats Asheshayo/Asheshayo: Lawa amaphakethe esivame ukuwathenga esitolo. Acutshungulwa kakhulu, ngakho angalungiswa ngokushesha. Kodwa khumbula, inani lokudla okunomsoco liyancipha kancane ngesikhathi sokucubungula. Ngakho-ke, kuhlale kunempilo ukukhetha uhlobo lwe-oats olucutshungulwa kancane ngangokunokwenzeka.
Izinzuzo ezimangalisayo zempilo zokudla i-oats
Ama-oats awagcini nje ngokudla okugcwalisa umzimba. Afana nebhomu elinomsoco eligcwele amavithamini, amaminerali, amaprotheni kanye ne-fiber, okubaluleke kakhulu emzimbeni wethu. Ake sibheke lezi zinzuzo ngayinye ngayinye.
Kuhle kakhulu empilweni yamathumbu!
Ama-oats aqukethe uhlobo olukhethekile lwe-fiber encibilikayo ebizwa ngokuthi i-beta-glucan , elungele kakhulu amathumbu ethu.
- Ivimbela ukuqunjelwa: Le fibre iyasiza ekunyakazeni kwamathumbu. Ama-oats ayisisombululo esihle kulabo abahlushwa ukuqunjelwa njalo.
- Ikhuthaza amabhaktheriya amahle: Amathumbu ethu ayikhaya lamabhaktheriya amahle awusizo emizimbeni yethu. Le fibre ye-beta-glucan iwukudla okuhle kwalawo mabhaktheriya. Lokhu kusiza ukunciphisa izimpawu zezifo zamathumbu, njenge-Irritable Bowel Syndrome (IBS).
Usizo olukhulu ekunciphiseni i-cholesterol embi
I-cholesterol iyinkinga abantu abaningi abanayo namuhla. I-beta-glucan fiber etholakala kuma-oats, esikhulume ngayo ngaphambilini, isiza kakhulu ekunciphiseni izinga le-cholesterol embi (LDL) emzimbeni.
Cabanga nje, lolu hlobo lwefayibha lwakha ijeli emathunjini, lubopha i-cholesterol nama-bile acid ekudleni esikudlayo bese luyikhipha emzimbeni. Lokhu kunciphisa ukumuncwa kwe-cholesterol egazini.
Umngane omkhulu enhliziyweni
Ama-oats aqukethe uhlobo olukhethekile lwe-antioxidant olubizwa ngokuthi ama-avenanthramides . Lawa awatholakali kwezinye izinhlamvu. Anezinzuzo eziningana enhliziyweni yethu:
- Kunciphisa ukuvuvukala emzimbeni.
- Ama-oats asiza ekuphumuzeni imithambo yegazi nokulawula umfutho wegazi, okungasiza ekunciphiseni ingozi yesifo senhliziyo.
Futhi kusiza ekulawuleni ushukela egazini.
Ama-oats ayisidlo esihle kakhulu kubantu abanesifo sikashukela. Kodwa-ke, kunezinto ezimbalwa okufanele uziqaphele.
Inkomba ye-glycemic ye-oats ecutshungulwe kancane iphansi kuya kwephakathi. Kalula nje, lokhu kusho ukuthi ngemva kokuyidla, amazinga kashukela egazini awakhuphuki ngokuzumayo. Kwenzeka kancane kancane.
Kubaluleke kakhulu: Uma unesifo sikashukela, gwema ama-oat asheshayo aneshukela nezinye izithako ezengeziwe. Anenkomba ephezulu ye-glycemic. Njenganoma yini, kuwukuhlakanipha ukukhuluma nodokotela wakho ngaphambi kokufaka ama-oat ekudleni kwakho.
Kuhle kakhulu ekulawuleni isisindo
Ama-oats ayikudla okuhle kakhulu kumuntu ozama ukwehlisa isisindo. I-fiber ekwi-oats ikwenza uzizwe usuthi ngisho nangemva kokudla okuncane. Lokhu kusiza ukulawula ukudla ngokweqile nokudla ngokweqile. Ukudla ama-oats ambalwa ekuseni kuzokusiza ugweme ukudla okulula okungadingekile phakathi kokudla.
| Izakhamzimba | Cishe indebe eyodwa kwezimbili ze-oats ephekiwe iqukethe: |
|---|---|
| Amakhalori | Cishe ngo-95 |
| Amaprotheni | amagremu ama-5 |
| Amafutha | Amagremu ama-3 |
| Ama-carbohydrate | amagremu angu-27 |
| I-Fiber | amagremu angu-4 |
| Ushukela | Igremu eli-1 |
Ngaphezu kwalokho, ama-oats aqukethe izakhamzimba eziningi ezibalulekile emzimbeni wethu, njenge-manganese, i-phosphorus, ithusi, kanye ne-vitamin B1.
Clinical vitamins and nutritional supplements
Clinically proven high quality vitamins, minerals and immune nutritional supplements.
Check Availability →Cabanga ngalezi zinto uma udla ama-oats
Kungakhathaliseki ukuthi ama-oats amahle kangakanani, kunezinto ezimbalwa okufanele uziqaphele.
- Ukuzwela kwe-Gluten: Ama-oats awanayo i-gluten ngokwemvelo. Kodwa-ke, amafektri afanayo acubungula ama-oats avame ukucubungula ezinye izinhlamvu, njengokolweni, eziqukethe i-gluten. Lokhu ngezinye izikhathi kungaholela ekutheni inani elincane le-gluten lixutshwe nama-oats. Uma unesifo sokuzwela kwe-gluten, njengesifo se-Celiac , khetha ama-oats abhalwe ukuthi "Ayinayo i-Gluten."
- Qaphela ushukela nosawoti: Njengoba sishilo ngaphambili, amaphakethe e-'Instant Oats' anongiwe atholakala esitolo avame ukuba noshukela nosawoti omningi. Ukudla lokhu njalo kungasusa izinzuzo zezempilo ze-oats. Ngakho-ke, funda njalo ilebula. Into engcono kakhulu ongayenza ukuthenga i-oats engenalutho bese uyenza inongwe ekhaya ngokufaka izithelo (ubhanana, ama-apula, omisiwe), izinongo ezifana negxolo lesinamoni, namantongomane.
Ezinye izindlela ezimnandi zokwengeza ama-oats ekudleni kwakho
Ngaphandle kokukwenza ngobisi njengesidlo sasekuseni, kunezinye izindlela eziningi zokufaka i-oats ekudleni kwakho! Nazi imibono embalwa:
- Uma wenza izinto ezifana nama-cutlets nama-meatball, zama ukwengeza ama-oats esikhundleni se-breadcrumbs.
- Uma wenza isidlo esimnandi, yenza ama-oat cookies esikhundleni samaswidi angenampilo.
- Faka ama-oats athile engxubeni ye-pancake.
- Faka ama-oats, izingcezu zezithelo, namantongomane ku-yogurt ukuze uthole isidlo sasekuseni esimnandi nesinempilo.
- Cwilisa ama-oats obisini noma ku-yogurt ubusuku bonke (i-Overnight Oats), bese uwadla ngakusasa ekuseni.
Umlayezo Wokuya Nawe Ekhaya
- Ama-oats awukudla okunomsoco okugcwele i-fiber, amavithamini, amaminerali kanye namaprotheni.
- Ukudla njalo kusiza ukulawula ingozi yesifo senhliziyo, amazinga e-cholesterol embi, kanye namazinga kashukela egazini, kanye nesisindo somzimba.
- Zama njalo ukukhetha uhlobo lwe-oats olungacutshungulwanga kakhulu olungenashukela noma usawoti owengeziwe.
- Uma unesifo esithile, njengesifo sikashukela noma i-gluten allergy, kubaluleke kakhulu ukubonisana nodokotela wakho ngaphambi kokufaka i-oats ekudleni kwakho.
No comments yet. Be the first to share your question or experience below.