Phindu, Kufunika Kwazakudya ndi Momwe Mungadye Oats?

Phala, mwasayansi Avena sativa kudziwika ngati tirigu wathunthu. Ndi gwero labwino kwambiri la fiber, makamaka beta-glucan komanso mavitamini ambiri, mchere ndi antioxidants.

Njere yonseyi imadziwika kuti imateteza ku matenda a mtima."avenanthramide" Ndilo gwero lokha la gulu lapadera la antioxidants lotchedwa Amagwiritsidwa ntchito kwambiri chifukwa cha thanzi lake monga kutsitsa shuga wamagazi ndi cholesterol.

Nthawi zambiri amadyedwa ngati oatmeal, ndiye phala. Panthawi imodzimodziyo, bran, yomwe imachotsedwa ku chipolopolo chakunja, imadyedwanso. M'mawu awa "Kodi oats ndi chiyani, "zakudya za oats", "ubwino wa oats", "kuvulaza kwa oats" ndi "mmene kuphika oats ngati zambiri za oats Kudzapatsidwa.

Mtengo Wopatsa thanzi wa Oats

Lili ndi zakudya zopatsa thanzi.

Ndi zopatsa mphamvu zingati mu oats?

Mphindi imodzi (30 g) oatLili ndi 117 calories.

Ndi zopatsa mphamvu zingati mu magalamu 100 a oats?

XMUMX gramu oat kalori Izi zikufanana ndi 389 calories. Mu tebulo ili m'munsimu, 100 magalamu a yaiwisi oat zili kuperekedwa mwatsatanetsatane:

Mtengo wa Carbohydrate wa Oats

Zakudya zam'madzi zimapanga 66% ya njere iyi. Ndi chakudya chochepa cha shuga, 1% yokha imachokera ku sucrose. Pafupifupi 11% yamafuta ndi fiber ndipo 85% imakhala ndi wowuma.

wowuma

Wowuma ndiye gawo lalikulu kwambiri la njere iyi, yomwe imakhala ndi unyolo wautali wa mamolekyu a glucose. Wowuma mu chakudyachi ndi wosiyana ndi wowuma wa mbewu zina.

Ili ndi mafuta ochulukirapo komanso kukhuthala kwamphamvu (kuthekera komanga madzi). Pali mitundu itatu ya wowuma mu njere iyi. Izi:

Wowuma wotsitsa mwachangu (7%)

Imasweka mwachangu ndikuyamwa ngati glucose.

Wowuma wogayidwa pang'onopang'ono (22%)

Zimasweka ndipo zimatengeka pang'onopang'ono.

Wowuma wosamva (25%)

Ndi mtundu wa fiber. Imathawa m'matumbo ndikuwongolera thanzi lamatumbo podyetsa mabakiteriya ochezeka.

Oat Fiber

Oat, Lili ndi 11% fiber, pamene phala limapereka 1.7% fiber. Ulusi wambiri umasungunuka, makamaka ulusi wotchedwa beta-glucan. Lilinso ndi ulusi wosasungunuka, kuphatikizapo lignin, cellulose, ndi hemicellulose.

Popeza ili ndi CHIKWANGWANI chosungunuka kwambiri kuposa mbewu zina, imachepetsa chimbudzi, imachepetsa chilakolako komanso imawonjezera kumva kukhuta.

Ma Beta-glucans ndi apadera pakati pa ulusi chifukwa amatha kupanga yankho la viscous (ngati gel) pamalo otsika kwambiri.

Akuti kumwa beta glucan tsiku lililonse kumachepetsa cholesterol, makamaka LDL (yoyipa) cholesterol, motero kumachepetsa chiopsezo cha matenda a mtima.

Mtengo wa Oat Protein

Ndi gwero la mapuloteni abwino kuyambira 11-17% ndi kulemera kowuma, komwe kumakhala kochuluka kuposa mbewu zina zambiri.

Mapuloteni akuluakulu apa amatchedwa avenalin (80%), omwe sapezeka mumbewu ina iliyonse koma amafanana ndi mapuloteni a nyemba.

Mafuta mu Oats

Lili ndi mafuta ambiri kuposa mbewu zina zambiri ndipo lili pakati pa 5-9%. Amakhala makamaka unsaturated mafuta zidulo.

Oats Mavitamini ndi Minerals

Njere yonseyi imakhala ndi mavitamini ndi mchere wambiri. Zomwe zili ndi ndalama zambiri zalembedwa pansipa.

Manganese

Nthawi zambiri amapezeka muzambiri zambewu zonse, mcherewu ndi wofunikira pakukula, kukula ndi kagayidwe.

phosphorous

Ndi mchere wofunikira pa thanzi la mafupa ndi kukonza minofu.

zamkuwa

Ndi antioxidant mineral ndipo ndiyofunikira pa thanzi la mtima.

Vitamini B1

Vitamini imeneyi imadziwikanso kuti thiamine, imapezeka muzakudya zambiri, monga mbewu, nyemba, mtedza, ndi nyama.

chitsulo

Monga chigawo cha hemoglobin, puloteni yomwe imagwira ntchito yonyamula mpweya m'magazi chitsuloNdikofunikira kwambiri kuchipeza kuchokera ku chakudya.

selenium

Ndi antioxidant yomwe ndiyofunikira panjira zosiyanasiyana m'thupi. Kuchepa kwa selenium kumalumikizidwa ndi chiwopsezo chowonjezereka cha kufa msanga, chitetezo chamthupi komanso kusokonezeka kwamalingaliro.

mankhwala enaake a

Mcherewu ndi wofunikira pazinthu zambiri m'thupi.

nthaka

Ndi mchere womwe umagwira nawo ntchito zambiri zamagulu m'thupi ndipo ndizofunikira pa thanzi labwino.

Zomera Zina Zopezeka mu Oats

Mbewu yathanzi imeneyi imakhala ndi ma antioxidants ambiri omwe angapereke ubwino wambiri wathanzi. Zosakaniza zazikulu za zomera zalembedwa pansipa.

avenathramide

okha oatAvenathramide ndi banja lamphamvu la antioxidant. Ikhoza kuchepetsa kutupa kwa mitsempha ndikuwongolera kuthamanga kwa magazi.

Ferulic Acid

Ma antioxidants ambiri a polyphenol mu chimanga.

Phytic Acid

Phytic acid, yomwe imapezeka kwambiri mu bran, ndi antioxidant yomwe imatha kusokoneza kuyamwa kwa mchere monga chitsulo ndi zinc.

Kodi Ubwino wa Oats Ndi Chiyani?

kudya oats, amachepetsa mlingo wa kolesterolini, womwenso umachepetsa chiopsezo cha matenda a mtima. Amachepetsanso kuthamanga kwa magazi, amachepetsa chiopsezo cha kunenepa kwambiri komanso mtundu wa 2 shuga. Pemphani oat ve oat chomeraubwino wa…

Amachepetsa cholesterol

Cholesterol m'magazi, makamaka oxidized LDL-cholesterol, ndiye chinthu chofunikira kwambiri pachiwopsezo cha matenda amtima. Kafukufuku wambiri wawonetsa mphamvu ya njere iyi pochepetsa kuchuluka kwa cholesterol m'magazi, komwe makamaka kumabwera chifukwa cha zomwe zili mu beta-glucan. 

Beta-glucan ndi omwe amachititsa kuti cholesterol igwere. Izi ndichifukwa choti beta-glucan imachepetsa kuyamwa kwamafuta ndi mafuta m'thupi mwa kuwonjezera kukhuthala kwa zomwe zili m'mimba.

Amachepetsa chiopsezo cha matenda amtundu wa 2

Chiwopsezo cha matenda amtundu wa 2 chawonjezeka m'zaka zaposachedwa. Type 2 shuga mellitus imadziwika ndi kusakhazikika bwino kwa shuga m'magazi, nthawi zambiri chifukwa cha kuchepa kwa chidwi cha insulin.

kudya oat, Chifukwa cha soluble fiber beta-glucan zomwe zilimo, zawonetsa zopindulitsa pakuwongolera shuga wamagazi mwa odwala omwe ali ndi matenda amtundu wa 2.

Kafukufuku akuwonetsa kuti beta-glucan imatha kusintha chidwi cha insulin, kuchedwetsa kapena kuletsa kuyambika kwa matenda amtundu wa 2.

Imalimbitsa thanzi la mtima

Phalalili ndi fiber yamphamvu yotchedwa beta-glucan yomwe imathandizira kuchepetsa mafuta m'thupi. Beta-glucan ndiye chigawo chachikulu cha ulusi wosungunuka mu oats ndipo amachepetsa cholesterol yoyipa popanda kukhudza kuchuluka kwa cholesterol yabwino.

PhalaMa antioxidants (avenanthramides ndi phenolic acid) mu azitona amagwira ntchito ndi vitamini C kuteteza LDL oxidation, yomwe ingayambitsenso matenda a mtima.

Malinga ndi kafukufuku waku Australia, oat fiber ndi othandiza kwambiri pochepetsa cholesterol kuposa ulusi wa tirigu. Kafukufukuyu akuwonetsanso kuti oatmeal kapena bran akhoza kuchepetsa chiopsezo cha matenda a mtima.

Oat bran amathandizanso poletsa kuyamwa kwa zinthu izi m'matumbo, zomwe zingayambitse matenda a mtima.

Amathandiza kuthetsa kudzimbidwa

Chifukwa oatmeal imakhala ndi fiber yambiri, imatha kuthandizanso kuthetsa kudzimbidwa. Oats apezekanso kuti amawonjezera kulemera kwa chimbudzi ndipo motero amathandizira kudzimbidwa. Zitha kukhala zoteteza ku khansa yapakhungu.

ntchito ina, oat adapeza kuti bran imathandizira kudzimbidwa komanso bioavailability ya B12 mwa okalamba.

PhalaNdi wolemera mu insoluble CHIKWANGWANI. Izi makamaka za kudula zitsulo ndi kalembedwe kakale. oat zikugwira ntchito ku Ulusi wosasungunuka ndi wabwino kwambiri ku thanzi lamatumbo ndipo chimodzi mwazabwino zake ndikuchiza kudzimbidwa.

Koma anthu ena anenapo zizindikiro za kudzimbidwa atadya oatmeal. Izi ndichifukwa choti oatmeal imatha kuyambitsa mpweya m'matumbo nthawi zina. Phala limakhalanso ndi ulusi wambiri wosungunuka, womwe ungayambitse mpweya wochuluka.

Zingathandize kulimbana ndi khansa

PhalaMa antioxidants omwe ali mu tiyi angathandize kulimbana ndi khansa. PhalaFiber imatha kuteteza khansa ya m'matumbo ndi m'matumbo. 

Maphunziro a 800.000 okhudza anthu oposa 12 adapeza kuti kudya mbale yaikulu ya phala tsiku ndi tsiku kungachepetse chiopsezo cha imfa ndi khansa ndi 20 peresenti. Kudya fiber kumachepetsa chiopsezo cha khansa ya m'mimba.

Amathandiza kuchiza matenda oopsa

Zinapezeka kuti kudya oats kuchepetsa systolic magazi ndi 7,5 mfundo ndi diastolic magazi ndi 5,5 mfundo. Sizimangochepetsa kuthamanga kwa magazi, komanso zimachepetsa chiopsezo cha matenda a mtima ndi 22 peresenti.

Oatmeal amadziwikanso ngati chakudya chotonthoza. Amachepetsa kuchuluka kwa mahomoni opsinjika ndikuwonjezera serotonin - izi zimapangitsa kukhala bata. Zonsezi zimathandizanso kuchepetsa kuthamanga kwa magazi.

Kumalimbitsa chitetezo chokwanira

Anagulung'undisa oatsThe beta-glucan mmenemo akhoza kulimbikitsa chitetezo chokwanira. Maselo ambiri oteteza chitetezo m'thupi amakhala ndi zolandilira zapadera zomwe zimapangidwa kuti zimwe beta-glucan.

Izi zimawonjezera ntchito ya maselo oyera a magazi ndikuteteza ku matenda. Phala Lilinso ndi selenium ndi zinki zambiri, zomwe zimathandiza polimbana ndi matenda.

Malinga ndi kafukufuku yemwe adachitika ku Norway, oattai beta-glucan, echinaceandi wamphamvu kwambiri kuposa Mankhwalawa amatha kufulumizitsa machiritso a zilonda ndikupanga maantibayotiki kukhala othandiza kwambiri mwa anthu.

Kudya kwa beta-glucan kwapezekanso kuti kumawonjezera chitetezo chokwanira pambuyo pochita masewera olimbitsa thupi. 

Komanso, beta-glucan matenda otopa kwambiri kapena kukonza chitetezo chamthupi mwa anthu omwe akuvutika ndi kupsinjika kwakuthupi kapena m'maganizo. Zimathandizanso kuti chitetezo cha mthupi chitetezeke pazamankhwala amphamvu monga chemotherapy kapena radiation.

Imalimbikitsa thanzi la mafupa

Phalaimapereka mchere wambiri wofunikira pa thanzi la mafupa. Mchere wofunikira wokhala ndi oats ndi silicon. Mcherewu umagwira ntchito pakupanga ndi kukonza mafupa. Silicon ingathandizenso kuchiza matenda a postmenopausal osteoporosis.

Kumawongolera kugona bwino

Phalama amino acid ndi zakudya zina za m’mankhwala othandiza kugona melatonin amapereka kupanga. Ndipo akasakaniza ndi mkaka kapena uchi, oats amapanga chakudya chopatsa thanzi kwambiri pogona.

Bulu lonse oatsImalimbikitsanso kupanga insulini, yomwe imathandizira njira za neural kutenga tryptophan. tryptophanndi amino acid yomwe imagwira ntchito ngati sedative ku ubongo.

Phala lilinso ndi vitamini B6 wochuluka, amene amathandiza kuchepetsa nkhawa (choyambitsa chachikulu cha kusowa tulo). PhalaKuphatikiza mkaka ndi mkaka ndi nthochi kungathandize thupi kumasuka kwambiri.

Amachepetsa zizindikiro za menopausal

Kuchuluka kwa fiber kumachepetsa kukwiya panthawi yosiya kusamba komanso oat Ndiwothandiza kwambiri pankhaniyi.

Koma pali zochitika zotsutsana apa - oatMuli lignans, mtundu wa phytoestrogen. Kafukufuku wokhudza zopindulitsa za phytoestrogens pa nthawi ya kusintha kwa thupi sikudziwika. 

Amapereka mphamvu

Popeza ma carbohydrate ndiye gwero lalikulu lamphamvu komanso mphamvu m'thupi oat Popeza ili ndi zakudya zambiri zama carbohydrate, imapereka mphamvu yowonjezera ikagwiritsidwa ntchito m'mawa. 

Kuwonda ndi Oats

Phalawodzaza ndi CHIKWANGWANI. Zimakuthandizani kuti muzimva kukhuta kwa nthawi yayitali. Maphunziro, oat anapeza kuti zakudya wolemera mu mbewu zonse, monga Kudya kwambiri mbewu zonse kumagwirizana ndi index mass index.

Oats amathanso kuyamwa madzi, zomwe zimawonjezera kukhutitsa kwawo. Ndipo beta-glucan mu oats imatha kuchedwetsa kutulutsa m'mimba.

Ubwino wa oats pakhungu

Amathandiza kuchiza ziphuphu zakumaso

Oatmeal imatenga mafuta ochulukirapo pakhungu ndi ziphuphu zakumaso kumathandiza pa chithandizo. Wiritsani theka la galasi la oatmeal ndi ⅓ galasi lamadzi ndikusiya kuti lizizire.

Ikani phala wandiweyani kumalo okhudzidwa a nkhope yanu. Dikirani kwa mphindi 20, ndiye muzimutsuka ndi madzi ofunda. 

Anagulung'undisa oats Lili ndi zinc, zomwe zimachepetsa kutupa ndikupha mabakiteriya omwe amayambitsa ziphuphu. Zinc supplementation ingathandizenso kuchepetsa zotupa za acne.

Komabe, malipoti ena amati oats amatha kukulitsa ziphuphu. Kuti muchite izi, funsani dermatologist musanagwiritse ntchito oats.

Amachiritsa khungu louma komanso loyabwa

Malinga ndi kafukufuku Anagulung'undisa oatsImawonetsa mwachindunji antioxidant ndi anti-inflammatory properties, zomwe zingathandize kuchiza kuyabwa komwe kumakhudzana ndi khungu louma komanso lopweteka.

Moisturizes khungu

PhalaAmachotsa maselo akufa a khungu ndikuchita monga moisturizer zachilengedwe. Beta-glucan yomwe ili nayo imapanga wosanjikiza wopyapyala pakhungu. Imalowanso mkati mwa khungu ndipo imapereka chinyezi chofunikira.

2 chikho oatSakanizani ndi kapu imodzi ya mkaka ndi supuni imodzi ya uchi. Pakani pakhungu lanu ndikusiya kwa mphindi 1. Muzimutsuka ndi madzi ozizira.

Ndi zotsuka zachilengedwe

PhalaMuli mankhwala otchedwa saponins omwe amagwira ntchito ngati zoyeretsa zachilengedwe ndikuchotsa litsiro ndi mafuta pama pores. Samayambitsa mkwiyo.

Mutha kukonzekera mkaka wa oat, womwe umakhala ngati woyeretsa wachilengedwe komanso tonic. Mukatsuka nkhope yanu, perekani mkaka kumaso anu ndi nsalu ya thonje.

Amateteza khungu

Anagulung'undisa oatsMapuloteni amateteza chilengedwe chotchinga khungu. Amateteza khungu ku zowononga zowononga ndi mankhwala. 

Oats amapindulitsa tsitsi

Amalimbana ndi tsitsi

Phala Zimathandiza kupewa kutayika tsitsi. Supuni 1 kuti mupange chigoba cha tsitsi la oatmeal chomwe chimachotsa tsitsi Anagulung'undisa oats, mufunika mkaka watsopano ndi mkaka wa amondi. 

Sakanizani zosakaniza zonse kuti mupange phala losalala. Patsani pang'onopang'ono tsitsi lanu ndikudikirira kwa mphindi 20. Muzimutsuka ndi madzi ofunda.

Izi chigoba kumalimbitsa tsitsi mizu. Phala Ilinso ndi omega 6 fatty acids wochuluka omwe amathandiza kukonza tsitsi lowonongeka.

Kuwongolera maonekedwe a tsitsi

Maonekedwe a tsitsi ndi ofunika mofanana ndi mphamvu zake. Gwiritsani ntchito supuni 3 za oats wamba, ½ chikho cha mkaka ndi supuni imodzi ya mafuta a kokonati ndi uchi kuti muwoneke bwino tsitsi.

Sakanizani zosakaniza zonse bwinobwino. Ikani chigoba ku tsitsi lanu ndi scalp ndikudikirira kwa mphindi 30. Shampoo tsitsi lanu mwachizolowezi.

Chigoba ichi chimapangitsa tsitsi lanu kukhala lowala komanso limapatsa tsitsi lanu mawonekedwe a silky. Komanso zimanyowetsa tsitsi lanu.

Kodi oats alibe gluten?

Oat gluten Lilibe mapuloteni, koma mtundu wofanana wa mapuloteni otchedwa avenin. Kafukufuku wachipatala awonetsa kuti akamadya pang'ono, amatha kulekerera odwala ambiri omwe ali ndi matenda a celiac.

Vuto lalikulu la zakudya zopanda gluteni ndi kuipitsidwa ndi tirigu, chifukwa njereyi nthawi zambiri imakonzedwa m'malo omwewo monga mbewu zina. Ndicho chifukwa chake nkofunika kuti anthu omwe ali ndi matenda a leliac azingodya zomwe zili "zoyera" kapena "zopanda gluten."

Zowopsa za oats ndi chiyani?

Nthawi zambiri ndimbewu yolekerera bwino, ilibe zotsatira zoyipa mwa anthu athanzi. Anthu omwe ali ndi chidwi ndi avenine amatha kukhala ndi zovuta zofananira ndi kusalolera kwa gluten, kotero sayenera kudya.

Njere yonseyi imatha kuipitsidwa ndi mbewu zina monga tirigu, zomwe zimapangitsa kuti zikhale zosayenera kwa anthu omwe ali ndi matenda a celiac (kusalolera kwa gluten) kapena kusagwirizana ndi tirigu.

Zingayambitse mpweya ndi kutupa kwa anthu ena, monga amayi apakati ndi oyamwitsa. 

Pewani oats ngati mukuvutika kutafuna Ots osatafunidwa bwino amatha kutsekereza matumbo ndikuyambitsa mavuto.

Pewani kudya zakudya za oat ngati muli ndi vuto la m'mimba. Kwa anthu ena, vutoli likhoza kuwonjezereka.

Oat Allergy

Kodi oats sakudwala?

Ngati mukukumana ndi zotupa pakhungu kapena mphuno mutatha kudya mbale ya oatmeal, mukhoza kukhala osagwirizana ndi mapuloteni omwe amapezeka mumbewu iyi. Puloteni iyi ndi avenin.

Oat ziwengo ndi tilinazokumayambitsa kuyankha kwa chitetezo cha mthupi. Izi zimabweretsa kupanga ma antibodies opangidwa kuti amenyane ndi chinthu chachilendo chomwe thupi limawona ngati chowopsa, monga avenin.

Ngati mumakhudzidwa kwambiri ndi zakudya zamafuta ambiri, lingalirani zambewu iyi. Mukhozanso kukhumudwa m'mimba mukudya.

oat ziwengo Sizofala koma zimatha kuchitika mwa makanda, ana ndi akuluakulu. Oat ziwengo zizindikiro zili motere:

- Khungu lothimbirira, lokwiya, loyabwa

- Kufiira kapena kuyabwa pakhungu mkamwa ndi milomo

- Kukodola pakhosi

- Mphuno yothamanga kapena yodzaza

- Kuyabwa m'maso

-Nseru

- kusanza

- Kutsekula m'mimba

- Kuwawa kwam'mimba

- Kuvutika kupuma

- Anaphylaxis

Chithandizo chokhacho ngati muli ndi matupi a protein ya avenin yomwe imapezeka munjereyi oat Kupewa zakudya zomwe zili Izi oat zopangira pakhungu zimaphatikizidwanso.

Momwe Mungasankhire ndi Kusunga Oats?

- Ndibwino kuti mugule oats pang'ono pang'ono chifukwa njereyi imakhala ndi mafuta ambiri kusiyana ndi mbewu zina choncho imapanga nkhungu mofulumira.

- Pogula oatmeal, yang'anani mndandanda wazomwe zili pa phukusi kuti muwonetsetse kuti mankhwalawa alibe mchere, shuga kapena zina zowonjezera.

Kusungirako koyenera ndi chinthu chofunikira kuonetsetsa kuti malondawo amakhalabe mwatsopano komanso kukoma kwake mpaka atagwiritsidwa ntchito.

- Mofanana ndi mbewu zina zonse, oats ayenera kusungidwa m'chidebe chopanda mpweya kuti asalowemo chinyezi ndi tizilombo.

- Iyenera kusungidwa m'kabati yozizirira, yamdima kwa miyezi itatu kapena m'firiji kwa miyezi isanu ndi umodzi.

- Oat bran ali ndi mafuta ambiri choncho ayenera kukhala mufiriji.

- Chifukwa oats ali ndi antioxidant yachilengedwe yomwe imalepheretsa kukhumudwa, amakhala ndi nthawi yayitali kuposa ufa wa tirigu.

- Oatmeal iyenera kusungidwa mufiriji ndikugwiritsidwa ntchito mkati mwa miyezi itatu. Idyani oatmeal mkati mwa tsiku lotha ntchito lomwe lasindikizidwa pa phukusi.

Momwe Mungadye Oats?

Nthawi zambiri amadyedwa ngati oatmeal kapena phala. Chakudya chomwe chimakondedwa kwambiri ndi kadzutsa. Mukhoza kupeza maphikidwe okonzedwa ndi zipatso ndi ndiwo zamasamba zosiyanasiyana. Zokonzedwa ndi masiku otsatirawa oats recipemukhoza kuyesa.

Chinsinsi cha Oats

zipangizo

• 1 chikho oat
• ½ chikho cha zipatso
• Supuni 1 sinamoni

Kodi oats amakonzedwa bwanji?

PhalaZilowerere usiku wonse m'madzi. Tsiku lotsatira, kukhetsa madzi ndi kuika mu mphika ndi kapu ya madzi. Bweretsani kusakaniza kwa chithupsa pa kutentha kwapakati. Chepetsani kutentha ndikusiya kuti iphike kwa mphindi zisanu. Sakanizani oatmeal ndi madeti mu blender. Pomaliza, onjezerani sinamoni.

Sangalatsidwani ndi chakudya chanu!

Oatmeal Banana Smoothie

zipangizo

• ¼ chikho cha oats
• ½ chikho cha yogurt wopanda mafuta ochepa
• 1 nthochi, kudula mu magawo atatu
• ½ chikho cha skim mkaka
• ¼ supuni ya tiyi ya sinamoni
• Supuni ya 2 ya uchi

Amaphika bwanji?

Sakanizani ndi puree zosakaniza zonse mpaka mutapeza kusakaniza kosalala. Tumikirani tsopano. 

Sangalatsidwani ndi chakudya chanu!

Chifukwa;

Phala Ili m'gulu la mbewu zathanzi padziko lapansi. Ndi gwero labwino la mavitamini ambiri, mchere ndi mankhwala apadera a zomera. Mulinso ulusi wambiri wapadera wotchedwa beta glucans, womwe umapereka maubwino ambiri azaumoyo. 

Kuphatikiza pa zonsezi, zimathandiza kuchepetsa thupi chifukwa zimakhala zochepa m'thupi komanso zimachepetsa chilakolako.