Izibonelelo ze-oatmeal porridge ziyaziwa ngabantu ababethelela kwimpilo enempilo , bazama ukutya ngokufanelekileyo kwaye babukele umzobo wabo. I-oatmeal kunye nesakhiwo sayo esisityebi kunye nomxholo wekhalori ophantsi owenza isidlo sakusasa esihle kubo bobabini kunye nabantu abadala. Kodwa, ukulungiselela i-oatmeal porridge, kufuneka uqaphele ukuba uninzi kangakanani iikhalori ozifaka kuyo, ukongeza iimveliso ezahlukileyo.
Ixabiso le-oatmeal porridge
Eyona nto iluncedo kakhulu i-oats engaphumelelwanga. Le ngqolowa inkokeli phakathi kweevenkile ngumxholo weprotheni (13%) kunye namafutha (6%). Nangona kunjalo, ii-oats eziqhelekileyo zenziwa ngokukhawuleza ixesha elide, ukuze abathengi badla ukudla i-oatmeal.
Phakathi kwe-oat i-oat i-oat i-oat ephazamisa kakhulu into engapheliyo yintlambo yokupheka ngokukhawuleza. Kuzo izinto ezisetyenziswayo zisuswe, okwenza kube lula ukulungiselela iiflegi phakathi kwemizuzu embalwa. I-porridge enjalo kulula ukuyilungisa, kodwa akukho ncinane kakhulu ukuyisebenzisa.
Phakathi kweengqungquthela, eziyona zixhobo eziyilona zi-oat flakes. Nangona azinakulungiswa ngokukhawuleza, kodwa zigcinwa ngokugqithiseleyo zonke izinto ezincedo.
Umxholo we-caloric we-oatmeal kuxhomekeke kwizinto ezongeziweyo kuwo ngexesha lokupheka. I-Porridge ngobisi, kunye nebhotela kunye namajikijolo, iya kuba neekhalori ezingaphezulu kuneporoji ephekwe emanzini. Luhlobo luni lobumba lokupheka luncike kwizinto ofuna ukuzenza kuzo.
Ukuba ufuna ukunciphisa umzimba, kungcono ukupheka i-oatmeal emanzini. Kule meko, umzimba uya kufumana iikhalori eziyi-88 kuphela ukusuka kwi-100 grams ye-porridge. Ukongeza, i-porridge iya kunciphisa umlinganiselo we-cholesterol eyingozi kunye nokuphucula imetabolism , eyathetha ngokutya ukutya oatmeal ngexesha lokulahleka kwesisindo.
Ukuba udla i-oatmeal emva koqeqesho, ngoko unokukwazi ukufumana
Ewe, kwaye ukuba kukho imfuneko yokufumana okanye ukuqinisa impilo emva kokugula, unako ukupheka i-porridge ngokudibanisa ubisi, ushukela kunye neoli. Ngaloo ndlela, umzimba uya kufumana ubuninzi beekhalori ezingama-303.
Ukuba uyazibuza ukuba i-oatmeal iyayiluncedo ngexesha leentsuku zokuzila, ke unake ingqalelo kwimixholo yekharikhi kunye nokubunjwa kwayo. Nangona umxholo wekhalori ophantsi ngexesha lokuzila ukutya, i-oatmeal inokukunceda ukuzalisa umzimba ngokukhawuleza, kumnike ezibalulekileyo izondlo, amandla kunye nokuphila. Kwi-100 gram yamanzi e-oatmeal iqulethe iigremu ze-carbohydrate, i-3 gram yeprotheni kunye ne-1.7 gram yeenqatha.