I-Oatmeal Yenziwa Kanjani? Izinzuzo, Ukulimala, Inani Lokudla Okunempilo

I-Oats ingenye yezinhlamvu ezinempilo kakhulu. Ayinayo i-gluten futhi iqukethe amavithamini abalulekile, amaminerali, i-fiber kanye nama-antioxidants.

eyenziwe oats Ama-oats aqoshiwe wusizo futhi. Kuyasiza ukunciphisa umzimba, kuzinzisa ushukela egazini futhi kunciphisa ingozi yezifo zenhliziyo.

Iyini i-oatmeal?

Oat, Iwuhlamvu oluphelele futhi ngokwesayensi ibizwa nge-“Avena sativa”. Le cereal ibiliswa ngamanzi noma ngobisi. Ama-oats aqoshiwe Yenziwa futhi ngokuvamile idliwa ukudla kwasekuseni. Lokhu iphalishi Futhi ebizwa.

Liyini inani lokudla okunomsoco we-oatmeal?

Ama-oats aqoshiweIphrofayili yayo yokudla okunomsoco ibonisa ukusatshalaliswa okulinganiselwe. carbohydrate futhi inothile nge-fiber. Iqukethe i-fiber eyigugu kakhulu ebizwa ngokuthi i-beta-glucan.

Phakathi kokusanhlamvu, ama-oats aqukethe amaprotheni amaningi namafutha. Ihlinzeka ngezinhlanganisela zezitshalo eziqukethe amavithamini, amaminerali kanye nama-antioxidants abalulekile empilweni. Kuphekwe ngenkomishi eyodwa yamanzi Ama-oats aqoshiweOkuqukethwe kuyo imi kanje; 

• Ikhalori : 140
• uwoyela : 2.5 g
• sodium : I-0 mg
• ama-carbohydrate : 28g
• I-Lif : 4g
• amaswidi : 0 g
• amaprotheni : 5g

Ama-oats aqoshiwei-manganese, i-phosphorus, i-magnesium, ithusi, i-iron, i-zinc, i-folate, I-Vitamin B1Iqukethe i-vitamin B5. Iphinde inikeze i-calcium, i-potassium, amavithamini B3 no-B6 ngamanani amancane.

Yiziphi Izinzuzo ze-Oatmeal?

Okuqukethwe kwe-Antioxidant

• Ama-oats aqukethe izakhi zezitshalo ezifana nama-antioxidants nama-polyphenols. Iqembu eliyingqayizivele lama-antioxidants elibizwa ngokuthi "i-Avenanthramide" litholakala kuma-oats kuphela.
• Leli qembu le-antioxidant linciphisa umfutho wegazi ngokwandisa ukukhiqizwa kwe-nitrite oxide. Ivula imithambo yegazi futhi yenza kube lula ukugeleza kwegazi.
• I-Avenanthramide inomphumela wokulwa nokuvuvukala futhi inamandla okusika ukulunywa. 

Okuqukethwe kwe-fiber ye-Beta-glucan

Izinzuzo ze-oatmealEnye yazo ukuthi iqukethe amanani abalulekile e-beta-glucan, uhlobo lwefayibha encibilikayo. I-Beta-glucan incibilika kancane emanzini futhi yenza isisombululo esifana nejeli emathunjini amakhulu. Izinzuzo ze-beta-glucan fiber zimi kanje: 

• Yehlisa i-LDL kanye ne-cholesterol ephelele.
• Yehlisa ushukela wegazi ngokulinganisa i-insulin.
• Inikeza umuzwa wokusutha.
• Yandisa amagciwane amahle ohlelweni lokugaya ukudla.

I-Cholesterol

• i-cholesterol ephezulu izifo zenhliziyokuyabangela. I-Beta-glucan yehlisa kokubili ingqikithi ne-LDL cholesterol. 
• I-Beta-glucan isiza futhi ukwehlisa i-cholesterol embi egazini futhi yenza kube lula ukuphuma kwe-bile.

Ushukela wegazi

• uhlobo 2 sikashukelayisifo esijwayelekile esinamazinga aphezulu kashukela egazini. Kulesi sifo, ukuzwela kwe-insulin kuvame ukubonakala.
• Ukudla i-oatmealIbekezelela ukuzwela kwe-insulin ngokulinganisa ushukela wegazi kubantu abanesifo sikashukela sohlobo 2.
• Le miphumela ibangelwa impahla yejeli ye-beta-glucan fiber. Iqinisekisa ukulibaziseka kokukhipha isisu kanye nokumuncwa kweglucose egazini.

isifuba somoya ezinganeni

• Isifuba SomoyaKuyisifo esingelapheki esivame kakhulu ezinganeni. 
• Izingane ezinesifuba somoya zinezimpawu ezifanayo, njengokukhwehlela okuphindaphindiwe, ukushaywa umoya, nokuphelelwa umoya. 
• Abanye abacwaningi bacabanga ukuthi ukushintshela ekudleni okuqinile kwezinsana kuvula indlela yezifo ezinjengesifuba somoya.
• Lokhu akulona iqiniso kuma-oats. Eqinisweni, ukuphakela izingane ama-oats ngaphambi kwezinyanga eziyisithupha kunciphisa ingozi yesifuba somoya.

Ukuqunjelwa

• Ngokuphuma kwamathumbu okungajwayelekile kubantu abadala ukuqunjelwa izikhalazo zivame kakhulu. Nakuba ama-laxative evame ukusetshenziselwa ukukhulula ukuqunjelwa kubantu asebekhulile, kungaba nemiphumela eyingozi.
• Ucwaningo luye lwabonisa ukuthi ungqimba lwangaphandle lwe-oat bran olucebile lusiza ekudambiseni ukuqunjelwa kubantu abadala.
• Eqinisweni, abanye asebekhulile abasebenzisa ama-laxative baye baxazulula izinkinga zabo zokuqunjelwa nge-oat bran nje ngaphandle kwesidingo sayo.

Ingabe i-oatmeal ikwenza ulahlekelwe isisindo?

• Ngoba inamakhalori aphansi futhi ikugcina ugcwele isisindo se-oatmeal Kungokunye kokudla okuyigugu kakhulu ekupheni. 
• Ibambezela isikhathi sokukhipha isisu futhi i-beta-glucan kokuqukethwe kwayo inyusa umuzwa wokusutha.

Yiziphi izinzuzo zesikhumba ze-oatmeal?

• Ama-oats asetshenziswa emikhiqizweni yokunakekelwa kwesikhumba. Ngoba iqeda izifo ezihlukahlukene zesikhumba njengokuluma nokucasuka. 
• Imikhiqizo yesikhumba eyenziwe nge-oat eczemaIsiza ukunciphisa izimpawu ze 
• Izinzuzo ze-oats esikhumbeni zivela uma zifakwe esikhumbeni, hhayi uma zidliwa.

Iyini imiphumela emibi ye-oatmeal?

• Ama-oats ngokwemvelo yizinhlamvu ezingenayo i-gluten. Kodwa-ke, ngenxa yokuthi kulula ukuyigcina nokuyicubungula, ingaba ne-gluten ngenkathi ihlanganiswa. 
• isifo se-celiacUma unokuzwela kwe-gluten noma kwe-gluten, qiniseka ukuthi uthenga imikhiqizo ye-oat engena-gluten.

Indlela yokwenza i-oatmeal?

Ukudla i-oatmealKuyindlela emnandi futhi enomsoco yokuqala usuku. Inikeza inketho yasekuseni esheshayo nelula yasekuseni ematasatasa.

iresiphi ye-oatmeal

izinto

• ½ inkomishi ye-oatmeal
• 250 ml ubisi noma amanzi
• ingcosana kasawoti

Kwenziwa kanjani?

• Thatha izithako ebhodweni elingu-1 bese ulethe ngamathumba. 
• Govuza ngezikhathi ezithile kuze kuthambe. 
• Yehlisa ukushisa bese uyisusa esitofini ngemva kokuba ama-oats esevuthiwe. 
• Ama-oats aqoshiweUngakwazi ukwengeza isinamoni, izithelo, amantongomane noma iyogathi ukuze kube mnandi kakhulu futhi kunomsoco.