Kodi Oatmeal Amapangidwa Bwanji? Ubwino, Zovulaza, Kufunika Kwazakudya

Oats ndi imodzi mwa mbewu zathanzi. Ndiwopanda gluteni ndipo ili ndi mavitamini ofunikira, mchere, fiber ndi antioxidants.

zopangidwa kuchokera ku oats Anagulung'undisa oats zothandiza komanso. Zimathandiza kuchepetsa thupi, kukhazikika kwa shuga m'magazi komanso kuchepetsa chiopsezo cha matenda a mtima.

Kodi oatmeal ndi chiyani?

Phala, Ndi njere zonse ndipo mwasayansi amatchedwa "Avena sativa". Mbewu imeneyi yophika ndi madzi kapena mkaka. Anagulung'undisa oats Zimapangidwa ndipo nthawi zambiri zimadyedwa m'mawa. Izi phala Amatchedwanso.

Kodi mtengo wa oatmeal ndi chiyani?

Anagulung'undisa oatsMbiri yake yazakudya ikuwonetsa kugawa koyenera. zimam'patsa ndi wolemera mu fiber. Lili ndi fiber yamtengo wapatali yotchedwa beta-glucan.

Pakati pa tirigu, oats ali ndi mapuloteni ambiri ndi mafuta. Amapereka mankhwala a zomera omwe ali ndi mavitamini, mchere ndi ma antioxidants omwe ndi ofunika pa thanzi. Yophikidwa mu 1 chikho cha madzi Anagulung'undisa oatsZomwe zili mkati mwake ndi izi; 

• Zopatsa mphamvu : 140
• mafuta : 2.5 ga
• ndi sodium : 0 mg
• chakudya : 28g
• Miyoyo : 4g
• maswiti : 0 ga
• mapuloteni : 5g

Anagulung'undisa oatsmanganese, phosphorous, magnesium, mkuwa, chitsulo, nthaka, folate, Vitamini B1Lili ndi vitamini B5. Amaperekanso calcium, potaziyamu, mavitamini B3 ndi B6 muzochepa.

Kodi Ubwino wa Oatmeal Ndi Chiyani?

Zinthu za Antioxidant

• Oats ali ndi mankhwala a zomera monga antioxidants ndi polyphenols. Gulu lapadera la antioxidants lotchedwa "Avenanthramide" limapezeka mu oats kokha.
• Gulu la antioxidant ili limachepetsa kuthamanga kwa magazi powonjezera kupanga nitrite oxide. Imakulitsa mitsempha yamagazi ndikuwongolera kuyenda kwa magazi.
• Avenanthramide imakhala ndi anti-inflammatory effect ndipo imatha kudula kuyabwa. 

Zomwe zili ndi fiber ya beta-glucan

Ubwino wa oatmealChimodzi mwa izo ndikuti chimakhala ndi kuchuluka kwa beta-glucan, mtundu wa ulusi wosungunuka. Beta-glucan imasungunuka m'madzi pang'ono ndipo imapanga yankho ngati gel m'matumbo akulu. Ubwino wa fiber beta-glucan ndi motere: 

• Amachepetsa LDL ndi cholesterol yonse.
• Amachepetsa shuga m'magazi mwa kusanja insulini.
• Zimapereka kumverera kwa kukhuta.
• Amachulukitsa mabakiteriya abwino m'matumbo am'mimba.

Cholesterol

• cholesterol yochuluka matenda a mtimazimayambitsa. Beta-glucan amachepetsa cholesterol yonse komanso LDL. 
• Beta-glucan imathandizanso kuchepetsa cholesterol yoyipa m'magazi ndikuthandizira kutulutsa kwa bile.

Shuga wamagazi

• mtundu 2 shugandi matenda ofala omwe ali ndi shuga wambiri m'magazi. Mu matendawa, chidwi cha insulin nthawi zambiri chimawonedwa.
• Kudya oatmealImalekerera kumva kwa insulin mwa kuwongolera shuga wamagazi mwa anthu omwe ali ndi matenda amtundu wa 2.
• Izi zimachitika chifukwa cha katundu wa gel wa beta-glucan fiber. Imawonetsetsa kuchedwa kutulutsa m'mimba komanso kuyamwa kwa glucose m'magazi.

mphumu mwa ana

• MphumuNdi matenda aakulu omwe amapezeka kwambiri mwa ana. 
• Ana omwe ali ndi mphumu amakhala ndi zizindikiro zofanana, monga kutsokomola mobwerezabwereza, kupuma movutikira, ndi kupuma movutikira. 
• Ofufuza ena akuganiza kuti kusintha msanga kwa chakudya cholimba kwa makanda kumatsegula njira ya matenda monga mphumu.
• Izi si zoona kwa oats. Ndipotu, kudyetsa oats kwa ana miyezi isanu ndi umodzi kumachepetsa chiopsezo cha mphumu.

Kudzimbidwa

• Ndi kusakhazikika kwamatumbo mwa anthu okalamba kudzimbidwa madandaulo ndi ambiri. Ngakhale kuti mankhwala ofewetsa thukuta amagwiritsidwa ntchito pothetsa kudzimbidwa kwa okalamba, amatha kukhala ndi zotsatirapo zoyipa.
• Kafukufuku wasonyeza kuti mbali yakunja ya oat bran imathandiza kuthetsa kudzimbidwa kwa anthu okalamba.
• Ndipotu, ena mwa okalamba omwe amagwiritsa ntchito mankhwala osokoneza bongo athetsa vuto la kudzimbidwa ndi oat bran popanda kufunikira.

Kodi oatmeal imapangitsa kuti muchepetse thupi?

• Chifukwa ndi otsika ma calories ndipo amakusungani inu okhuta kulemera kwa oatmeal Ndi chimodzi mwa zakudya zamtengo wapatali kwambiri popereka. 
• Imachedwetsa nthawi yotulutsa m'mimba ndipo beta-glucan yomwe ili mkati mwake imawonjezera kukhutitsidwa.

Kodi ubwino wa oatmeal ndi chiyani?

• Oats amagwiritsidwa ntchito posamalira khungu. Chifukwa amathetsa matenda osiyanasiyana a pakhungu monga kuyabwa ndi kuyabwa. 
• Mankhwala opangidwa ndi oat chikangaAmathandiza kuchepetsa zizindikiro za 
• Ubwino wa oats pakhungu umawoneka ukagwiritsidwa ntchito pakhungu, osati pakudya.

Kodi zotsatira za oatmeal ndi ziti?

• Oats mwachibadwa ndi mbewu zopanda gluteni. Komabe, chifukwa ndizosavuta kusunga ndikuzikonza, zimatha kukhala zopanda gluteni pamene zikupakidwa. 
• matenda a celiacNgati muli ndi chidwi cha gluteni kapena gluteni, onetsetsani kuti mwagula oat wopanda gluteni.

Kodi kuphika oatmeal?

Kudya oatmealNdi njira yokoma komanso yopatsa thanzi poyambira tsiku. Amapereka chakudya cham'mawa chachangu komanso chosavuta m'mawa wotanganidwa.

Chinsinsi cha oatmeal

zipangizo

• ½ chikho cha oatmeal
• 250 ml mkaka kapena madzi
• uzitsine mchere

Zimatha bwanji?

• Tengani zosakaniza mu 1 mphika ndikubweretsa kwa chithupsa. 
• Onetsetsani nthawi zina mpaka mutafewa. 
• Chepetsani kutentha ndikuchotsani chitofu mukatha kuphika oats. 
• Anagulung'undisa oatsMukhoza kuwonjezera sinamoni, zipatso, mtedza kapena yogurt kuti zikhale zokoma komanso zopatsa thanzi.