Enye yemveliso ephumelelayo yokulahleka kwesisindo i-oatmeal. Ukufumana ulwazi, i-oatmeal ngumgubo owenziwa kwii-oats ezipheleleyo. I-oats, njengokuba uyayazi, inesisombululo esipheleleyo samavithamini ze-B, ine-index ye-glycemic ephantsi kwaye inika umzimba ngomzimba we-carbohydrates othobekileyo, owenza unomdla wokuba unomdla ixesha elide. Umxholo we-caloric we-oatmeal ukulahleka kwesisindo ngowama-120 kcal nge-100 g.
Iinzuzo ze-oatmeal
Ukusetyenziswa kwefayibha kumisela ukwakheka kwayo. Ngoko, kubandakanya iproteinyini engama-20% kunye ne-7% yeoli. Ezinye izondlo ezikhoyo kwi-oatmeal ziphazamisa ukubunjwa kwezidumbu kwaye zikhusele imithwalo yegazi ekukhuselweni. Kwakhona kuququzelela ukukhutshwa kweefompo zomzimba, kuphazamisa amaziko eengqondo ezijongene nememori. Enye ifayibha inezixhobo ezixhatshazwayo kunye ne-anti-depressant kunye nokukhuthaza ukuveliswa kweseli kumzimba womntu. Ukuba uquka i-oatmeal ekudleni, ngoko uya kuyilibala ngonaphakade iingxaki nge-metabolism.
Ukupheka i-oatmeal?
Kukho ezininzi zokupheka ezivela kwi-oatmeal, namhlanje siya kukuzisa kwezinye zazo:
- Indlela yokupheka i-coat oatmeal. Izithako: 250 g ibhotela encibilikiweyo, ipondo ye-oatmeal, iqanda elinye, amanzi okanye i-kvass. Zonke izithako zixutywe kwaye zithunyelwa kwi-ovini imizuzu engamashumi amabini. Ukuba ufuna ii-cookies ukuba zibe mnandi, ngoko unokugcoba nge-honey okanye ujam.
- Unokwenza kwakhona i-oatmeal oyster ococekileyo kakhulu kwaye enempilo. Ukwenza oku, ubilise ubisi, xa ubilisa, ngesandla esisodwa, ugxininise ngokukhawuleza, kwaye enye ityelele umxube we-oatmeal nobanda obushushu. Ukuze kungabi naso izilwanyana, umxube ulungelelaniswa ngokukhawuleza, uqhekeza ngokukhawuleza izilwanyana ezikhoyo. Ukuba ufuna i-kissel ukuphuma
elinamnandi, unokongeza isithandwa esincinci. - Isidlo sasekuseni esihle kakhulu ukuba ube yiphalaji ye-oatmeal. Thatha i-250 g yobisi malunga ne-3.2% yeoli kunye ne-dilute ukuya kwi-130 g yamanzi. Yifake kwisitofu uze uyiyeke. Ngalesi sikhathi kwisitya, nciphisa ama-40 amagrefri we-fibre kunye no-160 ml wamanzi, kubalulekile ukukhupha kakuhle kude kubekho ubunzima obufanayo, ukuze kungabikho izilwanyana. Xa ubisi ubilisa, uthele i-oat kwi-pan, uvuselele rhoqo, ubuyisele kwimilenze. Unokongeza iziqhamo okanye amajikijolo ukuphepha ukungongeza ushukela. Ukuba uthanda i-porridge ngokubanzi, nciphisa ubisi ngamanzi angaphantsi.