Izinzuzo nokulimala kwe-oatmeal: ukudla kwasekuseni okuhle kakhulu noma i-calcium "killer"?

I-oatmeal ingenye yezinhlamvu ezithandwa kakhulu futhi ezingabizi kakhulu. Iphalishi likaHercules liphakelwa enkulisa nasemakamu ezikole, ngoba liyisidlo esinempilo nesanelisayo, esilungele ukudla kwezingane. Futhi labo abangathandi i-oatmeal bamane abazi ukuthi bangayipheka kanjani kamnandi noma abazi izakhiwo zayo ezimangalisayo.

Kepha wonke umuntu angadla i-oatmeal? Ingabe le cereal iyakwazi ukwenza ingozi? Ubani ongcono ukuyeka i-oatmeal, futhi ngubani, kunalokho, okufanele akufake ekudleni kwabo njalo? Uzothola izimpendulo eziningiliziwe zale mibuzo neminye mayelana ne-oatmeal esihlokweni sethu.

Oats, oatmeal, oats ogoqiwe

Ake siqale siqonde amatemu. I-oatmeal (aka oatmeal) itholakala kuma-oats, isitshalo saminyaka yonke emndenini osanhlamvu. Uhlamvu ngalunye luhlamvu oluphelele lwe-oblong olunzima ukuthinta. Ukuthola okusanhlamvu, ama-oats ayahlanjululwa bese ayashiswa. Phambilini kuphekwe iphalishi ngokusanhlamvu okusanhlamvu.

I-oatmeal noma i-oats ehlanganisiwe yethulwe ngentuthuko yezobuchwepheshe. Ama-groats agayiwe, ngokungezelelwe ashunqiswa futhi asongwa. Ama-flakes amancanyana aphekwe ngokushesha futhi asindisa isikhathi sabesifazane. Futhi babila kahle baphenduka iphalishi le-viscous. Ngendlela, i- "Hercules" ekuqaleni kwakuyigama lokuhweba le-oatmeal, kepha kancane kancane laba igama lasekhaya.

Iqiniso elithakazelisayo! Namuhla, ama-oats ahlanganisiwe angama-oat flakes amakhulu kunawo wonke asebenze kancane. Zibhekwa njengeziphilile futhi ziyanelisa kakhulu.

Ukwakhiwa kwe-oatmeal

I-oatmeal iqukethe izakhi zomzimba eziningi ngendlela yamavithamini namaminerali. Ngokusho koMnyango Wezolimo wase-United States (USDA), ongatholakala lapha, i-100 g ye-oatmeal ephelele iqukethe:

I-oatmeal icebe kakhulu kulawa mavithamini nezakhi. Kodwa futhi iqukethe izinto eziningi ezibalulekile eziwusizo ekusebenzeni okujwayelekile komzimba.

I-BZHU ne-GI

Ngokusho kwe-USDA efanayo, u-100 g we-oatmeal ophelele uqukethe cishe u-17 g wamaprotheni, ama-7 g wamafutha no-66 g wama-carbohydrate. Ngakho-ke, i-oatmeal ngeke ingeze amakhilogremu athe xaxa, kepha kuphela uma uyipheka emanzini, ngaphandle kasawoti noshukela.

Inkomba ye-glycemic ye-oatmeal ephelele ingamayunithi angama-40-50. Lesi yisibonakaliso esihle kakhulu ngoba ukudla okune-GI ephansi kumuncwa kancane, okusho ukuthi zihlala zigcwele isikhathi eside. Futhi, inkomba ye-glycemic yamayunithi angaphansi kwama-55 ifaka isandla ekunciphiseni kancane kancane, kunokukhuphuka okukhulu kwamazinga kashukela egazini, nawo anomphumela omuhle ohlelweni lwe-endocrine.

I-GI ye-oatmeal iphezulu futhi kuya ngobukhulu bayo. Ama-flakes amahle kunawo wonke ongadingi nokuwapheka anenkomba ye-glycemic yamayunithi angama-62-65. Iphalishi elinjalo elinama-carbohydrate asheshayo lizonelisa indlala, kepha lizodala ukugxuma okubukhali kushukela wegazi. Futhi kungekudala uzolamba futhi.

I-Gluten

Uyiprotheni enamathelayo. Kutholakala ezinhlamvini eziningi, kepha ama-oats ahlukile. Kuyiqiniso, i-gluten isangena ku-oatmeal ngesikhathi sokucutshungulwa, ngakho-ke abantu abanesifo se-celiac, ngombono, bangadla kuphela ama-oats angaphikisiwe. Akekho kuphela ozokwenza lokhu, ngakho-ke i-oatmeal empeleni ayikhishwa ekudleni kwalabo abangakubekezeleli i-gluten.

Kwesinye isikhathi uzobona i-oatmeal ezitolo ezinelebula elithi "gluten-free" emaphaketheni. Lokhu kusho ukuthi ama-oats ayetshalwa emikhakheni ehlukene futhi awazange ahlangane namanye okusanhlamvu. Ngasikhathi sinye, okusanhlamvu kwakucutshungulwa emishini enikelwe ukuze amaprotheni anamathelayo angafiki lapho. Ama-oats asongwe ngale ndlela azobiza kakhulu.

Kungani i-oatmeal ikulungele?

Iphalishi lasekuseni liyisiqalo esihle sosuku. Futhi i-oatmeal ekuseni cishe iyindlela enhle yokudla kwasekuseni.... Kungani?

Kunezizathu ezine eziyinhloko:

1. Okuqukethwe kwekhalori kwe-oatmeal (inani lamandla) kungama-379 kcal nge-100 g Ngaphezu kwalokho, alikho igremu elilodwa le-cholesterol kulo. Lawa amakhalori anempilo asetshenziselwa ukwenza umsebenzi womzimba nokusebenza kwengqondo.
2. Imboze isisu ngobumnene futhi ayicasuli amathumbu. Lokhu ukuvimbela okuhle kwezifo zamathumbu, kanye nokwelashwa kwazo. Akusizi ngalutho ukuthi i-oatmeal yinto yokuqala efakwa ekudleni kweziguli ezihlinzekwayo.
3. Okunye ukuhlanganiswa komgudu wamathumbu okuqukethwe okuphezulu kwefayibha, empeleni okususa yonke imfucuza evela ezindongeni zamathumbu.
4. Amaphesenti aphezulu amaprotheni asiza ekwakheni isisindo semisipha.

Izinzuzo zezempilo ze-oatmeal zisobala. Futhi uma uyipheka kahle, isidlo sizobonakala simnandi. Futhi lapha konke sekuvele kuncike ekuthandweni komuntu: abanye bathanda iphalishi elincanyana, abanye, kunalokho, bakhulu. Ungahluka futhi nobulukhuni bamabele (ama-flakes): uma upheka isikhathi eside, uthola iphalishi elithambile. Uma unciphisa isikhathi sokupheka, uthola okufana nokusanhlamvu.

Uma ungekho ekudleni, engeza noma yini isisu sakho esifunayo ku-oatmeal yakho. Okukhethwa kukho ngoswidi kungcono kakhulu: izithelo nezithelo ezomisiwe, izithelo ezigcwele, uju, ujamu, ubisi olujiyile. Kepha futhi ungazama i-oatmeal ngoshizi: izingcezu ezincane zibekwa ngaphezulu kwephuthu elisanda kuphekwa futhi liyancibilika. Ngemuva kwalokho, ungaziqoqa ngesipuni, ukhuphele iphalishi. Iphalishi elinokufakwa okuncane kwesinamoni noma ushukela we-vanilla nalo limnandi kangako.

Mayelana nezingozi nokuphikisana kwe-oatmeal

Ngisho namavithamini angafakwa ushevu uma ungazazi izinyathelo futhi uzisebenzise ngokungalawuleki. Indaba efanayo nama-hercule anempilo. Ukugcotshwa kwe-oatmeal akufanele kuvunyelwe, ngoba iqukethe i-phytic acid... Iyakwazi ukuqoqa emzimbeni bese isusa i-calcium emathanjeni. Ngemithamo emincane, i-phytin ayinabungozi: i-asidi idilizwa ama-enzyme futhi ikhishwe ngobuthi. Ngakho-ke, ipuleti le-oatmeal ekuseni lijwayelekile. Kepha amantombazane asebenzisa ukudla kwe-oatmeal kufanele acabange ngakho.

I-oatmeal ingaba yingozi kakhulu kubantu abanesifo se-celiac - ukungakwazi ukwephula i-gluten. Kubantu abanjalo, i-oatmeal iyaphikiswa nganoma yiluphi uhlobo. Ungazibeka engcupheni yokuzama okusanhlamvu okukhethekile okungenayo i-gluten, kepha asikho isiqinisekiso sokuthi amaprotheni anamathele ayingozi awazange angene kuwo ngesikhathi sokucubungula.

Iphalishi elisheshayo elipakishwe emasakeni amancane ahlukanisiwe alinconyelwa abanesifo sikashukela... Aqukethe ushukela kuphela, kodwa futhi nama-flavour enhancers anezivimbelakuvunda. Azinconywa ngisho nakubantu abaphilile. Kungcono ukuthenga ama-oats amadala aqoqiwe. Futhi ukonga isikhathi, ungagcwalisa ngamanzi kusihlwa - ekuseni ama-flakes azokhukhumala bese uthola iphalishi elenziwe ngomumo, okufanele nje ulifudumale.

Izici ze-oatmeal nezindawo zayo

Kungani i-oatmeal inconyelwa zonke izingxenye zabantu? Kulula: wonke umuntu uzothola inzuzo ekhethekile kuyo.

Okwabesilisa

I-Zinc equkethwe oatmeal ibalulekile emadodeni ukuvikela izinkinga nezifo zofuzo.... Futhi i-fiber namaprotheni kungumthombo wamandla omzimba. Vele, omunye uzothi kunezinto eziningi kulezi zinto enyameni, kepha ngemuva kwakho konke, isiteki sebhulakufesi asifanele. Kepha ipuleti le-oatmeal linomsoco, liyanelisa futhi liphilile. Ama-flakes kuphela okufanele abe umhlabathi onamabala: akuyona ingozi ukuthi aqanjwe ngegama lendoda yaseGrisi uHercules.

Kwabesifazane

Ngaphezu kwezinto zokulandela umkhondo namavithamini abhalwe ngenhla, i-oatmeal nayo iqukethe ama-antioxidants. Balwa nobuthi ngokubasusa emzimbeni. Futhi uma udla i-oatmeal ngesidlo sasekuseni okungenani inyanga, uzobona ukuthi isikhumba ebusweni bakho sizobushelelezi kanjani, izinduna nezinduna zihambe. I-oatmeal iqukethe i-tocopherol (i-vitamin E), kubalulekile esikhunjeni nasezinweleni ezinhle.

Abanye besifazane basebenzisa i-oatmeal ukusetshenziswa kwangaphandle. Bazigeza ngamanzi e-oatmeal bese benza isikhutha ngama-flakes womhlabathi. Lokhu kunomthelela omuhle esimweni sesikhumba sobuso.

Okokukhulelwa

Amavithamini weqembu B, i-folic acid, i-iron - lezi zinto ziyadingeka kowesifazane ngesikhathi sokukhulelwa... Futhi cishe isigamu sokudla nsuku zonke kwalezi zinto kuse-oatmeal. Futhi i-fiber izosiza ukugwema ukuqunjelwa, okuvame ukuhlupheka ngomama abakhulelwe. Kodwa khumbula ukuthi awukwazi ukudla isitsha esisodwa esincane sephalishi ngosuku. Ngaphandle kwalokho, i-phytin izonqwabelana emzimbeni kamama bese iqala ukugeza i-calcium, ebalulekile enganeni.

Okwehlisa isisindo

Sesivele sikhulume ngezindawo zokudla ze-oatmeal eqatha. Lawa ama-carbohydrate ayinkimbinkimbi akwenza uzizwe ugcwele isikhathi eside, kepha awunikeli ekuzuzeni isisindo. Ngakho-ke i-oatmeal emanzini futhi ngaphandle kwezithasiselo ibhulakufesi elifanele labo abadla ukudla.... Kepha i-oat mono-diet iyingozi.

Kubantu abaphethwe yizifo zamathumbu

I-oatmeal yesidalwa esikhathele yisifo sokuqaqamba kwamalunga noma ezinye izifo zomgudu wamathumbu i-godsend nje. Asikho esinye isidlo esinezinto zonke ezidingekayo:

• viscous, imboza izindonga zesisu;
• kunciphisa i-asidi eyandisiwe yejusi lesisu;
• inika umuntu ogulayo amandla, igcwalisa umzimba ngezinto eziwusizo.

Abantu abanezifo zamathumbu ezibandayo bavame ukungathandi ukudla ngenxa yokungaphatheki kahle esiswini. Kepha i-oatmeal emanzini kulula kakhulu ukuyidla - cishe ayinambitheki, ngakho ayikhuphuli isicanucanu. Njengesinqumo sokugcina, ungalungisa i-oatmeal jelly kusuka emakhazeni uthuli.

Ngabe i-oatmeal inganikezwa izingane?

Phambilini bekungekho kudla kwezingane, ngakho-ke izingane ezingenalo ubisi lomama olwanele zondliwa nge-oatmeal. Vele, kwakungeyona iphalishi elijiyile lokusanhlamvu, kodwa isiphuzo esincane esenziwe ngomhlabathi oatmeal. Kepha lokho akusho ukuthi zonke izingane ezisanda kuzalwa zinganikezwa i-oatmeal. Izingane ezinezifo zomzimba, isibonelo, azikhuthazwa ukuyondla kuze kube unyaka. Odokotela bezingane beluleka izingane ezinempilo ukuthi zingenise kancane kancane i-oatmeal kusuka ezinyangeni eziyi-7-8.

Qaphela! Bilisa i-oatmeal ekuqaleni emanzini bese unika ingane ingaphezulu kwesipuni esingu-1 se-dessert. Uma kungekho ukusabela (i-urticaria, indle evulekile), ungandisa kancane kancane ingxenye, bese ufaka ubisi lapho upheka. Odokotela bezingane beluleka ngokunikeza ubisi oatmeal ogcwele ngokugcwele kusuka onyakeni owodwa.

Ngenxa yokuqukethwe kwe-phytic acid, kunconywa ukuthi unikeze i-oatmeal ezinganeni hhayi nsuku zonke, kepha hhayi ngaphezu kwezikhathi ezintathu ngesonto. Kulokhu, ama-phytin amaningi ngeke aqoqane emzimbeni wengane ukuze ikwazi ukugeza i-calcium, eyigugu ezinganeni. Ngaphezu kwalokho, ingane izomane ikhathele ukudla iphalishi elifanayo nsuku zonke. Ngakho-ke, kuzosebenza kahle ukwahlukanisa ibhulakufesi lakho lasekuseni nge-buckwheat, i-semolina noma okunye okusanhlamvu okuwusizo ekudleni kwengane.

Ingane engajwayelekile izodla iphalishi ngaphandle kwezimanga. Izingane ziyangabaza ngalesi sidlo, ikakhulukazi namuhla, lapho izikhangiso "zezidlo zangasese eziphelele zezingane" ezingamabhola kashokoledi, iyogathi noma izingcezu zobisi zihlala zisebenza ku-TV. Kepha abazali bangakopela bengeze ushukela noma okunye okukhona kuphuthu. Futhi-ke, udinga ukubeka isibonelo somuntu siqu: uma ubaba edla amasemishi ekuseni, futhi umama ephuza nje ikhofi, ingane izoqala ukwenqaba i-oatmeal.

Kufinyeta

Ipuleti le-oatmeal elishisayo nelinamakha lingenye yezindlela zokudla kwasekuseni ezilungele inkulisa, ingane yesikole, nomuntu omdala onempilo. Ukuze ufunde ukuthanda i-oatmeal, kwanele ukuqonda ukuthi uwusizo futhi unamandla kangakanani umkhiqizo. Bese uthola iresiphi yakho yokwenza iphalishi eliwuketshezi noma elijiyile ngezithelo noma ushizi bese ukujabulela njalo ekuseni.

Bukela ividiyo: How to Make Gut-Friendly Overnight Oats! (May 2025).