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.
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.
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.
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