I-oatmeal - konke odinga ukukwazi ngalo mkhiqizo

Izici zokuphulukisa zama-oats bezaziwa kusukela ezinsukwini zokuqala zomuthi. UHippocrates uncoma ukuphuza umhluzi we-oat ukuze kuthuthukiswe impilo jikelele. Kodwa-ke, umuntu wanamuhla ujwayele ukungadli okusanhlamvu okuphelele kepha i-oatmeal. Zilungiswa ngokushesha okukhulu futhi ngasikhathi sinye ziyingxenye yezitsha eziningi ezithandwayo. Kulesi sihloko, sizokutshela ukuthi yiziphi izinzuzo oatmeal eziletha emzimbeni. Masibuye sihlaziye ukuthi ngubani okufanele ayiphathe ngokuqapha noma ayisuse ngisho kwimenyu.

Izinhlobo, ukwakheka, inkomba ye-glycemic, okuqukethwe kwekhalori kwe-oatmeal

Ama-oat flakes ama-oat groats adlule ezigabeni eziningana zokucubungula izimboni: ukuhlanza, ukugaya, ukushunqa. Ngokubukeka kwazo zifana namacembe osayizi abehlukene, abushelelezi noma anemifantu.

Izinhlobo

Ngokuya ngezinga lokucubungula, izinhlobo eziyinhloko ze-oatmeal ziyabonakala:

1. Hercules... Ama-flakes amakhulu abushelelezi okusanhlamvu acijile, ashubile. Isikhathi sokupheka yimizuzu engu-18-20.
2. Petal (emboziwe)... Ama-flakes mancane, agoqwe ngama-roller akhethekile ukuthola indawo enamakhoritha. Lokhu kucubungula kunciphisa isikhathi sokupheka sibe yimizuzu eyi-10. Babuye bathole ukwelashwa ngomusi.
3. Ama-Flakes asheshayo... Inesihlabathi ngokugcwele, isongwe, ichotshoziwe, incishiswe ngokugingqa ngokucophelela. Akukho ukubilisa okudingekayo. Kubizwa nangokuthi i-oatmeal esheshayo noma iphalishi elisheshayo elivela ezikhwameni.
4. Okungeziwe... Uhlobo "Olungeziwe" luhlukaniswe ngama-subspecies ama-3: ama-flakes amakhulu (ngaphezu kwe- "Hercules"), kusuka okusanhlamvu okuphelele, okucutshungulwa kancane ngaphandle kokuchayeka kokushisa, kugcina izindawo zokusanhlamvu, kuqukethe inani eliphezulu le-fiber; amaqebelengwane okusanhlamvu aqoshiwe, amancane kunokuqala; enziwe ngamabele amancane, abiliswe ngokushesha, alungele ukondla izingane ezincane.

Kwesinye isikhathi izinhlobo ze-oatmeal zifaka phakathi imikhiqizo efana ne-muesli ne-granola. Yize lokhu kuyizitsha ze-oatmeal. Ziqukethe uju, amantongomane, izithelo ezomisiwe, futhi kwesinye isikhathi noshukela. IGranola nayo iyabhakwa futhi ivame ukugcotshwa namanye ama-flakes okusanhlamvu.

Ukwakheka nokuqukethwe kwe-BZHU

Ngokusho kwencwadi eyinkomba ye-academician ye-Russian Academy of Medical Sciences V.A. I-Tutelyan "Amathebula wokwenziwa kwamakhemikhali nokuqukethwe kwekhalori kwemikhiqizo yokudla yaseRussia" ukwakheka kwe-oatmeal kufaka:

Ku-100 gr. i-oatmeal iqukethe i-12 gr. ingwejeje, 8 gr. amafutha, 67 gr. ama-carbohydrate kanye no-13 gr. ifayibha. Isilinganiso samandla we-BZHU: 13% / 17% / 75%.

Inkomba yeGlycemic

Inkomba ye-glycemic nokuqukethwe kwekhalori kwe-oatmeal kuncike endleleni yokupheka:

• ama-flakes omile - 305 kcal, GI - amayunithi angama-50;
• abilisiwe emanzini - 88 kcal, GI - 40 amayunithi;
• okuphekwe obisini - amayunithi angu-102 kcal, GI - 60.

Imininingwane inikezwa nge-100 g ngayinye. umkhiqizo.

Lapha ungalanda itafula lenkomba ye-glycemic nokuqukethwe kwekhalori okusanhlamvu okuhlukahlukene. Uzokusiza ngohlelo lwakho lokudla nokukhetha ukudla esitolo.

Lapho ukhetha umkhiqizo esitolo, naka:

• umbala (ukhilimu omhlophe onombala we-beige) nobuqotho bama-flakes;
• ukuqina nokufakwa kwempahla - i-oatmeal igcinwa esikhwameni sepulasitiki izinyanga ezingama-4-6 ubude kunasesitsheni samakhadibhodi;
• usuku lokuphelelwa yisikhathi: ukubala phansi akusuki kusukela osukwini lokupakisha, kepha kusuka ngosuku lokukhiqizwa.

Lapho igcinwe isikhathi eside, ama-flakes avame ukuthola ukunambitheka okumunyu, ngakho-ke akufanele ugcine isitaki nge-oatmeal.

Izakhiwo eziwusizo ze-oatmeal

I-oatmeal ingumthombo omuhle kakhulu wama-polysaccharides, noma okuthiwa ama-carbohydrate "ahamba kancane". Izinto ezinjalo zisiza umuntu ukuthi onge amandla isikhathi eside ngemuva kokudla, agcine isizinda somzwelo, futhi athuthukise imizwa. Ukusetshenziswa njalo kwama-flakes kuvimbela ukwakheka kwama-cholesterol plaque, kuthuthukise ukusebenza kwenhliziyo, futhi kuqinise isisindo. Banomphumela ozuzisa kakhulu ekusebenzeni kobuchopho, isisu nokubukeka.

Umphumela womgudu wamathumbu

Iphalishi le-oatmeal, ikakhulukazi lokungaguquguquki ketshezi, livala isisu, lenze indawo evikelayo futhi linciphise i-asidi eyeqile. Ngakho-ke, kunconywa ikakhulukazi ngama-gastroenterologists we-gastritis nezilonda ukuze kudambise izinhlungu ngaphandle kwemithi.

I-oatmeal isusa ubuthi nobuthi, ijwayele imetabolism, umsebenzi wazo zonke izitho zomgudu wokugaya ukudla. Ngenxa yengqamuzana layo eliphezulu nokuqukethwe okuluqweqwe lwentambo, ama-flakes asebenza njengokukhuhla okuncane kwamathumbu. Ngenxa yalokhu, izindonga ziyahlanzwa, ukuvuleka kuyathuthukiswa, ne-peristalsis iyazinza.

"Ukudla" kobuchopho

Yilokho izazi eziningi zokudla okunempilo zikubiza nge-oatmeal. Ama-flakes acebile ngamavithamini B anomthelela omuhle ekusebenzeni kobuchopho. I-Pyridoxine (B6) isiza amangqamuzana obuchopho ukuthi amunce ama-amino acid nezakhamzimba. I-Pantothenic acid (B5) ithuthukisa ukusebenza kwengqondo. I-Choline (B4) ivikela ulwelwesi lwendaba eyimpunga. Ngaphezu kwalokho, i-iodine esakeni ikhulisa ukugxila, kuyilapho i-iron ne-zinc zijwayele ukusebenza kwengqondo.

Ubuhle besikhumba nezinwele

Umphumela wokuphulukisa we-oatmeal esikhunjeni unezici eziningi. Zinciphisa inqubo yokuguga nokwakhiwa kwemibimbi, zigcina ibhalansi yamanzi, zinciphisa ukuvuvukala, futhi zondle izimpande zezinwele.

Ekhaya, ama-flakes asetshenziselwa ukupheka:

• amaski (ngesikhumba sobuso nekhanda);
• ukhuhla;
• abahlanzayo;
• ama-tonics;
• impuphu yemvelo.

Izimonyo ze-oatmeal ziyahlukahluka. Zifanele zonke izinhlobo zesikhumba, futhi umphumela wesenzo sabo ubonakala ngokushesha.

Ingabe i-oatmeal ingalimaza umzimba?

Ngazo zonke izinzuzo ezisobala, i-oatmeal ingaba yingozi kwezinye izimo. Lokhu ikakhulukazi kuthinta i-oatmeal esheshayo. Ukucutshungulwa kwezimboni ezinhlobonhlobo okusanhlamvu kuze kube semzuzwini wephalishi kunciphisa ama-flakes wezindawo zokuphulukisa ze-oats. I-fiber e-coarse ibhujiswa ukunciphisa isikhathi sokupheka. Inkomba ye-glycemic yanda kakhulu.

Ukusetshenziswa njalo kwe-oatmeal okuthiwa "okusheshayo" kuholela ekuzuzeni isisindo. Inkinga efanayo ilindele abantu abanambitheka i-oatmeal ngezingxenye ezinkulu zebhotela, ushukela, ubisi. Kulokhu, ngisho ne "Hercules" ewusizo kakhulu izodala izinkinga ekusebenzeni kwezitho nezinhlelo zomzimba.

Okubalulekile! Ukuvimbela i-osteoporosis, abantu asebekhulile kufanele banciphise ukudla kwabo kwe-oatmeal izikhathi ezi-2-3 ngesonto.

Ukulimala kwe-oatmeal nakho kuhlotshaniswa nokuba khona kwe-phytic acid ekubunjweni kwayo. I-Phytin itholakala ezinhlamvini zokusanhlamvu, imidumba, amantongomane futhi inezakhiwo eziqinile zokwehlisa amandla omzimba. Isakhi esikhohlisayo sishiya i-calcium emathanjeni futhi sivimbele ukumuncwa kwamaminerali alusizo emakhazeni uqobo. Kepha ungethuki: ukuthola i-osteoporosis oatmeal, umuntu onempilo udinga ukudla inani elikhulu lephalishi.

Lapha ungalanda itafula lokuqukethwe kwe-phytic acid kwimikhiqizo ehlukahlukene.

Ama-nuances wokusebenzisa

Okuqukethwe kwekhalori le-oatmeal akuyona into encane kunazo zonke, ngakho-ke kungcono ukubenza babe yisisekelo sokudla kwakho kwasekuseni. Iphalishi eliphekwe emanzini lihlangene nezithelo noma amajikijolo liwumqemane emzimbeni.

I-oatmeal ngesikhathi sokukhulelwa

I-oatmeal ifakiwe kuhlu lokudla okunconyelwe ikakhulukazi abesifazane abakhulelwe. Ama-flakes aqukethe inani elikhulu lezinto ezilandelwayo namavithamini, abalulekile ngesikhathi sokukhulelwa.

Ake sigqamise okubalulekile.

1. I-Folic acid: ivimbela ukukhula kokukhubazeka kokuzalwa embungwini.
2. I-ayoni: ivimbela i-anemia kwabesifazane abakhulelwe kanye nokuncishwa komoya-mpilo kombungu.
3. Vitamin B6: kunciphisa ukucindezeleka, ukulwa toxicosis.
4. I-Niacin, i-thiamine, i-riboflavin: inomthelela omuhle ekubukekeni (ikakhulukazi esimweni sesikhumba, izinzipho, izinwele).
5. I-Fibre: iqinisekisa inqubo ejwayelekile yokugaya, ixazulula inkinga yokuqunjelwa ngaphandle kokusebenzisa izidakamizwa.

I-oatmeal ingaba yingozi uma umama ozayo eyisebenzisa ngokweqile. Namathela kwisabelo sansuku zonke - esingeqile kumagremu angama-300. umkhiqizo ophelile.

Ngesikhathi sokuncelisa

Ngemuva kokubeletha, umzimba wowesifazane osekhulile ubuthakathaka futhi udinga ukwelashwa ngokushesha. I-Oatmeal izobuye isize: izonikeza amandla, ibambe iqhaza ekwelapheni ukulimala kokuzalwa. Kodwa-ke, noma yimuphi umkhiqizo omusha womama osemncane kufanele wethulwe ekudleni ngokucophelela. Kuyafaneleka ukuqala ngephalishi "Hercules" noma "Extra No 1", ebilisiwe emanzini.

Umama udla ingxenye encane (izipuni ezimbalwa) futhi ubuke ukuphendula kwengane. Uma kungekho colic, indle yengane ayikashintshi, ukuqubuka akuvelanga, zizwe ukhululekile ukwengeza i-oatmeal kwimenyu njalo. Uma izinkinga zisavela, ungazama i-oatmeal futhi kuphela ngemuva kwenyanga.

Izinga eliphakanyisiwe lingu-200-250 gr. iphalishi elenziwe ngomumo. Ingxenye enjalo ngeke ilayishe amathumbu ezimvuthu futhi ngeke idale ukwakheka kwegesi okwengeziwe. Odokotela bezingane beluleka ukuthi kufakwe ubisi emafayilini lapho ingane isinezinyanga ezintathu ubudala.

Lapho unciphisa isisindo

Izici zokudla okunomsoco we-oatmeal zikwenza kube umkhiqizo onhlobonhlobo wokudla okuningi okwaziwayo, kufaka phakathi ukukhuluphala ngokweqile. Ngokufaka iphalishi emanzini ngaphandle kwamafutha, usawoti, ushukela kwimenyu, uzonciphisa kakhulu okuqukethwe kwekhalori ekudleni, usheshise amaprotheni metabolism, wandise imisipha, futhi wehlise inani lezicubu ze-adipose ezeqile.

I-oatmeal ingaba yisisekelo sokudla okuyi-mono. Izinsuku ezi-5, umuntu udla i-oatmeal kuphela: ama-250 amagremu lilinye. Izikhathi ezingama-4-5 ngosuku. Isisindo sivame ukwehliswa ngo-4-6 kg. Kuyiqiniso, le ndlela ayifanele wonke umuntu, futhi ayinakubizwa ngokuthi iphephe ngokuphelele. Kuyasiza kakhulu ukuzihlelela izikhathi eziyi-1-2 ngeviki ukhipha izinsuku ze- "oatmeal" kuma-flakes.

I-oatmeal kumenyu yezingane

Ukujwayelana kokuqala nephalishi le-oatmeal kuqala ngokwethulwa kokudla okuhambisanayo ezinganeni. Ezinganeni ezondliwe ngamabhodlela - eneminyaka engu-6-7 izinyanga, ngokwemvelo - ezinyangeni eziyi-8-9. Inketho engcono ukugaya ama-flakes abe ufulawa bese upheka ngamanzi noma ngefomula. Ngemuva konyaka, iphalishi liyabiliswa kusuka kumafutha ngaphandle kokugaya ubisi (uma kungekho ukungezwani komzimba nalo). Ubukhulu bephalishi buxhomeke kokuthandwayo kwengane.

Emenyu yezingane, i-oatmeal isetshenziswa kumasobho, ama-casseroles, ama-pastries, i-jelly, ama-dessert. Kodwa-ke, inketho enempilo kunazo zonke yabantwana beminyaka yonke i-oatmeal eshisayo yokudla kwasekuseni. Lo mphumela watholakala ngongoti bomsoco baseMelika abavela eCardiff University (UK).

Ngokwalolu cwaningo, izingane zesikole ezineminyaka engu-9 kuya kwengu-11 ezidla ibhulakufesi njalo zenza kangcono esikoleni kunontanga abangakunaki ukudla kwabo kwasekuseni. Kodwa-ke, labo abangadlanga okusanhlamvu kwasekuseni, ama-chips noma ama-sandwich, kepha badla iphalishi le-oatmeal yabo, bakhombisa ukuthuthuka okuphawulekayo emandleni engqondo izinyanga eziyi-18.

Ngubani ophikiselwe i-oatmeal?

Ukuphikisana okuyinhloko kokudla ukudla ukungezwani kokudla. Kodwa-ke, ukungabekezelelani nge-oatmeal cishe akutholakali kubantu. Kuliqiniso, isimo esingajwayelekile esibizwa ngesifo se-celiac kungaba yisizathu sokushiya ngokuphelele i-oatmeal.

Lesi sifo asibekezelelani ne-gluten, iphrotheni yemifino kakolweni nezinhlamvu ezifanayo (i-rye, ibhali). Ayikho i-gluten kuma-oats, futhi i-analogue avenin yayo ibangela ukusabela okungalungile ezigulini ze-celiac kuphela ku-1% wamacala. Kungabonakala sengathi i-oatmeal kuleli cala iphephile impela. Kepha akunjalo.

Kwenzeka ukuthi ama-oats avunwe emasimini lapho kwakukhuliswa khona ukolweni phambilini, futhi kukhiqizwa ama-flakes kwimishini lapho kucutshungulwa khona ukolweni noma i-rye grains. Ngakho-ke, kutholakala inani elincane kuphela le-gluten ku-oatmeal. Uma umkhiqizi eqinisekisa ukuthi ukukhuliswa nokucutshungulwa kwama-oat flakes kwenziwa ngaphandle "kokuxhumana" nokolweni, khona-ke umkhiqizo ubizwa ngokuthi "awunalo i-gluten".

Ukugwema i-oatmeal esheshayo, okokuqala, kubantu abatholwa benesifo sikashukela (izinhlobo 1 no-2). Umkhiqizo, cishe ongenayo i-fiber coarse, ucutshungulwa emzimbeni futhi ungene ngokushesha. Umphumela uba ukwanda okukhulu kwamazinga eglucose egazini.

Qaphela! Ama-flakes afana ne- "Hercules" namanye, acutshungulwa kancane futhi adinga ukupheka isikhathi eside, kunalokho, awusizo kakhulu kwabanesifo sikashukela. Ngenxa yokuqukethwe kwayo kwe-fiber ephezulu, bagcina amazinga kashukela ezinzile. Ngaphezu kwalokho, i-inulin, eyingxenye ye-oatmeal, isiza iziguli ezincike ku-insulin ukunciphisa umthamo wansuku zonke womuthi.

Odokotela babuye beluleke iziguli ezine-gout ukuthi zikhiphe i-oatmeal kwimenyu. Ama-purines ezinhlamvini zabantu abaphilile ayadingeka ukumunca amavithamini nezinqubo zokugaya umzimba. Ziyalimaza umzimba weziguli, zikhuthaza ukuqoqwa kwe-uric acid emajoyintini futhi zibhebhethekise ukuqina kwe-gouty arthritis.

Isiphetho

I-oatmeal ingumkhiqizo wokudla owusizo futhi ophilisayo. Umphumela wazo ozuzisayo emzimbeni mkhulu kakhulu izikhathi eziningi kunokulimala okungaba khona ekusetshenzisweni. Isitsha sasekuseni esingenakubekwa endaweni sizoxhasa ezempilo, sithuthukise imizwa, futhi sinikeze ukucaciseleka okuhle kwezempilo nengqondo nganoma yisiphi isikhathi.

Bukela ividiyo: DIGITAL PRODUCT IDEAS! Selling Digital Products on Etsy, Passive Income Story + How Much I Make $$ (Novemba 2024).