Sebenzisa i-oatmeal porridge ekuseni. Ukutya okunempilo kunye nempilo

Isidlo sasekuseni esilungileyo nesilungileyo sisiseko sokuhlawulwa kwelanga lonke. Ukunyamekela isidlo sakusasa sokutya akunakwenzeka nakweyiphi na imeko, kungakhathaliseki ukuba ukhawuleza kangakanani. Nangona kunjalo, akusiyo yonke isidlo sakusasa esiluncedo ngokulinganayo. I sandwich enamafutha kunye ne-sausage inokubangela ukuvakalelwa nokuxinwa, ngaphandle koko, ayiyi kunika umzimba izinto eziyimfuneko zokusebenza ngokuqhelekileyo. Abadumi bezilwanyana bazivumelanisa ngokuqinisekileyo ukuba yi-porridge eyona ndlela ikhethekileyo yokutya kwasekuseni kunempilo. Ukusetyenziswa kwe-oatmeal porridge ekuseni kungenakuphikiswa, kodwa nangona kunjalo, esi sihloko sasibonakala sisithakazelisayo kuthi, kuba asizange sichazwe.

Indlela yokukhetha imveliso eluncedo

Ezingqondweni zethu, iingcamango ze "oatmeal" kunye ne "Hercules" sele zidibanise ngokukodwa. Kodwa kufuneka badityaniswe. I-oatmeal efanelekileyo yintle ye-oats. Yindlu yokugcina iivithamini kunye neemaminerali, ukulandelela izinto kunye neprotheni. Futhi "iHercules" yirhwebo, eyabonakala kwi-USSR emva kwee-1920. Abavelisi, eqinisweni, bacebisa ukhetho lokutya kwasekuseni ngokukhawuleza, ngokukhethekileyo ukulungiselela ingqolowa. Ngenxa yoko, iigobolondo zisuswe kwi-oats, ngoko ama-embrasi ayahlukana, kwaye ke ingqolowa icinezelwa kwiipalesi esaziyo. Kule meko, inzuzo ye-oatmeal porridge ngokusa kusasa iya kulahla ngokukhawuleza, njengoko iinqolowa zitshabalaliswa, zithintela i-fiber kunye nesitokisi esiphezulu samavithamini. Kukho iikholeji eziseleyo, esizikhulisa ngokuzongeza ubisi, ibhotela kunye noshukela. I-porridge enjalo ayikwazi ukubizwa ngokutya okunempilo.

I-oats e zityalo

Ukuba ufuna ukutya kwakho kulungile, ke qiniseka ukuba udle ubuncinane i-100 g ye-oat ye-grains epheleleyo, ephantsi kokucutshungulwa okuncane, yonke imihla. I-Oats yintsapho yezolimo, oku kuthetha ukuba iqukethe ii-carbohydrates eziyinkimbinkimbi, kwaye lo ngumthombo obalulekileyo kakhulu wamandla. Ingqungqelo yangaphandle yokhula i-bran, umthombo weprotheni kunye ne-fiber, amaminerali kunye namavithamini eqela B. I-endosperm ye-Oats iyindawo ephakathi kwendawo yokugcina i-carbohydrate, iiprotheni, i-fiber. Ekugqibeleni, intsholongwane ye-oats ngumthombo obaluleke kakhulu wamavithamini kunye namaminerali. Ngaloo ndlela, inzuzo ye-oatmeal porridge ekuseni ingenakuphikiswa. Le mveliso engabizi iqulethe yonke into efunekayo ebomini bakho. Kule meko, i-oatmeal ifumaneka kakhulu kuzo zonke iindidi zabemi.

Oatmeal - ukhetho luyabonakala

Enyanisweni, oogqirha sele bewunakekele ingqolowa. Iintlobo ze-oatmeal porridge ekuseni zifundwe kakuhle. Phakathi kwazo zonke ezinye izitshalo (ngokuqinisekileyo zincedo), i-oats isigaba sokuqala kwisixa seprotheni, i-fibre, i-carbohydrates kunye namafutha, okumangalisayo kulula ukugaya umzimba wethu. Ngelo xesha, ipropati yayo eyona nto kukuba ukuhambelana kwezondlo kuncipha kakhulu, oko kuthetha ukuba ukuva indlala akusayi kukuvakashela ixesha elide. Siyabulela kule nkcazelo ukuba isidlo sasekuseni kwi-oatmeal porridge siye saziwa kakhulu kumazwe aseYurophu. Ukunyamekela kokutya okukhawulezayo phakathi kwabaseYurophu kuyindlela nje yokufashisa eyadlula ngokukhawuleza, kwaye kwakhona wonke umntu ubuyela ukutya okunempilo.

Izinto eziwusizo

Ukususela ekuseni, i-oatmeal yokutya izalisa umzimba wakho kunye nezondlo. Kanye kunye nama-protein kunye ne-carbohydrates, ikwayi-vithamini A, E, K, PP kunye ne-B. Nangona kunjalo, akuyiyo yonke into eyenziwa yi-oatmeal. Ngokunye kunye nezinye izinto, iiminerali ziza emzimbeni wethu: i-potassium, i-magnesium, i-phosphorus, i-iodine, isulfure, insimbi, i-calcium, i-nickel kunye nohlu olupheleleyo lwezinto ezincedo.

Ukudla rhoqo, le porridge iya kunceda ukunciphisa i-cholesterol kunye nokunciphisa umngcipheko wokuphuhlisa igazi. Ngoncedo lwakhe, umzimba ngokukhawuleza uqala ukulungelelanisa inkqubo yokugaya. Kungabonakala ngathi le phalisi iya kuphazamiseka ngokukhawuleza, kodwa unokubonisa ukucinga kwakho apha. I-oatmeal kunye nebhanana okanye i-apula, kunye nobisi olunomsoco okanye ushokoleta, mhlawumbi ngeeshizi okanye isinquma se ham, njengoko ubonayo, ukuhlukahluka kunokuphuma ngexabiso elikhulu. Emva kweenyanga ezimbalwa zokusetyenziswa kwayo rhoqo, uya kuqaphela ukuba isibindi kunye neentso ziya kuba zizinzile, i-thyroid gland iyayeka ukukhathazeka. Kwaye abaninzi abantu baqaphela ukuphucula kwintsebenzo yengqondo. Zonke iinkqubo zobuchopho ziqala ukuhamba ngokukhawuleza, imemori kunye nokuphuculwa kwengqwalasela, ngokukhawuleza unako ukugxila kunye nokuqokelela ngeengcamango, ukwanda kwenyameko. Oko kukuthi, ufumana isidlo sasekuseni esilungeleleneyo kunye nethuba lokuphilisa umzimba wakho, kwaye iindleko zalo mveliso ziphantsi.

Oat flakes

Nangona kunjalo, zonke ezi ngasentla zisebenza kuphela kwi-porridge. "I-Hercules" (i-flakes), eqinisweni, sele isetyenziswe, imveliso ehlambulukileyo, engenawo umphumo ophawulekayo. Ngaba uqaphele ukuva ubunzima emva kwesitya se-semolina okanye i- oatmeal porridge? Oku kubonisa ukuba umkhiqizo ulayithwe ngokugqithiseleyo ngesitashi, esenziwa kwi-glucose. Oko kukuthi, ngokuba umzimba wakho akukho mmahluko omkhulu xa udla i-roll or sweet porridge, ngokukodwa xa isongezwa ngobisi kunye nebhotela. Ukongeza, ukuchaphazela i-pancreas, isitashi singabangela ukuphuhliswa kwesifo sikashukela kunye nesakhiwo sokufakwa kwiindawo ezinobungozi bomntu.

Yonke into kunye nokuphambana

Ndingadla i-oatmeal? Ama-Flake namhlanje athengiswa ngokungafaniyo, njengoko athethayo, ukuze athande kunye nombala. Khetha inkulu, apho iphakheji ithi "pheka ubuncinane imizuzu engama-20." Kakade, loo phalaji iya kuvelisa ukubaluleka kwe-oats epheleleyo, kodwa igcina ezinye izondlo. Kodwa ukwenziwa kobuchwephesha obaluleke ngakumbi kwenzelwa, uncedo olungaphantsi komsebenzi wokugqibela uhlala. Oku kubandakanyeka i-porridge yokupheka ngokukhawuleza, eyaneleyo kuphela ukubilisa ngamanzi abilayo. Ukutya okufanelekileyo kunye nokutya okuvela kwizikhwama zokupheka ngokukhawuleza akuhambisani nezinto. Nangona kunjalo, ukuba ukhethe: ama-noodle okanye i-oatmeal yokupheka ngokukhawuleza, ngoko ke, kungcono ukuyeka ukhetho lwakho lwesibini.

Ekusasa kakhulu

Kukho ukuphikisana okuninzi malunga nokupheka i-porridge ukwenza kube luncedo kunokwenzeka. Enyanisweni, yonke into incike kwiinjongo ezilandelwayo. Ukuba ufuna ukunciphisa ubunzima, kufuneka ubeke umlinganiselo wokusetyenziswa kweekhalori ezongezelelweyo, ngoko ke, pheka iphariji emanzini. Kucetyiswa ukuba ulandele kule meko kwakhona kwityuwa. Kwaye ukuba ukhuthaza nje ukutya okunempilo kunye nokufuna ukuqinisa impilo, gcwalisa umzimba kunye ne-microelements ezisebenzayo kunye namavithamini, ngoko unako ukufumana izixhobo ezininzi ze-caloric. Ngendlela, namhlanje kuthengiswa ubisi lwe-soy, kunye ne-fat-free, eya kuba ngumncedisi wakho obalaseleyo kumzabalazo womfanekiso omhle. I-Oatmeal nobisi yindlela ekhethekileyo yokutya kwasebantwaneni, kunye nesidlo sakusasa sasekuseni esikolweni.

Ukukhulula imini kwi-oatmeal

Ukuba ucinga ukusebenzisa le mveliso ekulahlekeni kwesisindo, ngokuqinisekileyo sele unomdla kumanani amaninzi kwi-oatmeal. Enyanisweni, isondlo sayo sinokuthi ungadla kakhulu njengoko uthanda, awukwazi ukufumana ubunzima obukhulu. Ngokuphambene noko, ngokunciphisa ukusetyenziswa komgubo kunye nocoko, uya kuhlala ulahlekelwa iikhilogram ezingaphezulu. Ngama-100 g weeakhawunti zeemveliso kuphela ezingama-342 kcal. Kufuneka kuqatshelwe ukuba ngexesha lokulungiselelwa kwezityalo kukunyuka kakhulu kumthamo, kodwa akufumani iikhalori ezongezelelweyo. Ngako oko, enye inxalenye yesikhala esipheleleyo emanzini (100 g) i-134 kcal kuphela.

Iidemon zicebisa ukuba zihambelane neentsuku zokuzila kwi-oatmeal kubo bonke abafuna ukunciphisa umzimba. Kwanele 1-2 amaxesha ngeveki ukutshintshela ekutya kwe-oatmeal. Ngomhla udinga ama-200 amagremu okutya abilisiwe emanzini. Unako ukusela izikhwebu ezinamaqanda kunye netiyi eziluhlaza. I-Oatmeal kunye nobusi iyakwamkeleka, kodwa ngomhla wokusetyenziswa kootyo kufuneka ulinganiselwe kwenye ithispoon.

Ukulungiselela oatmeal

Sithe satsho ukuba kukho iindlela ezimbini zokupheka oatmeal kwimarike namhlanje. Ezi ziinkozo kunye neentlaka. Unokukhetha owulungelelanayo iimfuno zakho zangoku. Iingqolowa ziphekwe ubuncinane imizuzu engama-30, iiflegi - ukusuka emihlanu ukuya kweyimizuzu engama-20 (luncedo ngakumbi kunezo ezilungiselelwe ixesha elide). Imveliso ekhethiweyo ihlanganiswe ngamanzi abilayo okanye ubisi kwaye, ngokuvuselela rhoqo, kuphekwe kuze kube sekulungele. Amafleksi athululelwa kwi-liquide ukusuka kumlinganiselo we-1: 3, kunye ne-oats epheleleyo. Zingaphi iikhalori kwi-oatmeal porridge - kulula ukubala, ngokusekelwe kwinani lokutya owathatheyo. I-oatmeal kunye nebhanana - iyinto enhle kakhulu, kodwa umxholo wekhalori ukwandisa ngokucacileyo, kuba esinye seziqhamo sikunika i-calories yansuku zonke. Kodwa amajikijolo amnandi okanye aqhotyoshelweyo azalisekile ngokumnandi kwasekuseni. Khumbula ukuba ubusi unokongezwa kwiphuloli kuphela xa kucolile kancinci, ngaphandle koko zonke izinto ezincedo ziza kuphazamiseka ngokukhawuleza.

Izakhiwo zonyango ze-oatmeal

Namhlanje kuba yindalo yokutya i-oatmeal. Lungisa le phalishi ebalulekileyo kuyo yonke intsapho, kwaye unokubetha ukukhonza kwesitya kunye negama eliqhelekileyo: "i-oatmeal yakho, mnumzane." Ukuqwalaselwa kwabantwana banokutsaliswa kwiiflethi ezimnandi ngendlela ye-tshokoleta kunye namantongomane, kwaye abantu abadala bayakuphulaphula ilizwi lokuqiqa, kuba kukho iinyani ezingenakunyanikiweyo malunga neenzuzo zale khekhe.

Ukuze uqinise amazinyo namathambo, kunye nokuzikhusela kwi-osteoporosis, kucetyiswa ukuba udle inani elincinci le-oatmeal eliphekwe emanzini imihla ngemihla. Ukuba ufumana uxinzelelo lwegazi oluphezulu okanye ufuna ukukhusela inkqubo yakho ye-cardiovascular system, kufuneka uphuze ihafu yeglasi ye-oatmeal nsuku zonke. Yilungiselele ngokulula, kuba oku kwanele ukuthabatha iglasi yeesiliya, uthele ilitha lamanzi uze ubilise imizuzu eyi-10-15. Leli lixa elihle kakhulu lokususa i-edema. I-oat jelly enye ikhambi elihle kakhulu lokunyanga izifo zesisu namathumbu. I-Oatmeal imiselwe ukunyanzeliswa kwesilonda sesisu, isifo se-gastritis kunye ne-pancreatitis, i-colitis kunye neetyhefu. I-Oat pudding ilawula kakuhle umsebenzi wesisu kunye namathumbu, isinceda ngokuqhawulwa kunye nokurhuda. Ukulungelelanisa i-jelly yezokwelapha akunakunzima, kufuneka uchithele i-rump ngamanzi kwisilinganiso se-1: 1, faka isonka sezonka ze-rye kwaye ushiye ukuhamba ngeeyure eziyi-12. Emva koko umbane uhlala uphelelwa kwaye ubilisiwe.

Kunokulimala

Enyanisweni, kunzima ukusho ukuthi iphariji inokulimaza. Nangona kunjalo, ubilisiwe ebisi, ngumkhiqizo onzima ongahambelani kakuhle nomxholo wokulahleka kwesisindo. Kwiimeko ezinjalo, i-oatmeal ne-bananas iyona nto ikhethekileyo, iyanandipha, iyanceda kakhulu kwaye ayikho ephezulu kwiekhalori. Nangona kunjalo, kukho i-oatmeal yokutya kwasekuseni, isidlo sasemini kunye nesidlo akufanelekanga. Inyaniso kukuba i- phytic acid, ekhoyo kule sityalo, iya kuhluma kancane emzimbeni kwaye ihlambe i-calcium kuyo. Ukongezelela, kukho into enjengokungahambisani nokutya, okanye isifo se-celiac. Ilifa ilifa kwaye lichasene ngokupheleleyo ekusebenziseni le porridge. Oko kukuthi, uqaphele kwaye ingqalelo kwiimvakalelo zakho aziyi kuphazamisa, kodwa ngenye indlela, upheke i-porridge ngokuqhelekileyo njengoko ufuna. I-oatmeal yakho, mnumzane yikusasa eligqibeleleyo lonke intsapho.