Njengoko uyayazi, ukuze ube nomfanekiso ococekileyo kunye nempilo efanelekileyo, kubalulekile ukuba kungabikho kuphela ukuqhuba ubomi obusebenzayo, kodwa ukukhumbula ukubala iikhalori zesitya esidliwe. Iindidi ze-porridges zinomphumela onenzuzo kumzimba. Enyanisweni, akusiyo yonke into eyenziwa yi-oatmeal ngaphandle kokungcola, apho, ngendlela, ikhalori yayo inokukhula ngokwandisa. Ukuqhubela phambili kulo, ukwenzela ukuba ungaboni ngokukhawuleza iikhilogram ezimbalwa ngosuku olunye, kubalulekile ukwazi kwaye ungalibali, ngokudibanisa nantoni na iimveliso esizifumanayo okanye ixabiso lexabiso le-oat porridge.
Umxholo we-caloric we-oatmeal nge-100 g yemveliso
100 amagremu ama-oatmeal porridge akhawunti malunga ne-kcal 100. Kwaye, ukuba ungeze ioli, ityuwa okanye ushukela kuyo, uya kufumana i-kcal 300. Musa ukwesaba loo maxabiso ngaphambi kwexesha. Ngokuchasene noko, ngenxa yekharoriki, i-oatmeal ihlala enye yeyona mveliso ephezulu kakhulu ekhusela i-pancreas, amathumbu avela kwizifo ezahlukahlukeneyo. Konke oku kuchazwa yinyaniso yokuba inenani elikhulu lezinto eziwuncedo kumzimba:
- isinyithi, ngoncedo apho i-hemoglobin kunye nezinye i-enzyme ziveliswa;
- i-sodium, echaphazelekayo ekwakheni ijusi yesisu;
- i-calcium, echaphazela i-coagulation yegazi kunye nokubonga apho i-cholesterol "embi" ikhutshwe khona emzimbeni;
- i-magnesium, ukubonelela ngeemeko ezintle;
- Potassium, ezalisa ingqondo yomntu nge-oxygen;
- i-zinc, enokukhathalela ngokunyamekela imeko yesikhumba, ukuyikhusela ekumiseni nokulawula i-sebum.
Ukuqwalasela umbandela wekhalori umxholo waloo hlobo lokutya, kuyafaneleka ukuba uqaphele ukuba ngenxa yale 100 kcal emva kwekusasa ngeeyure eziliqela azifuni ukuphazanyiswa ngesidlo sasemini okanye ukuya ekhitshini kwintlanzi. Inomdla kakhulu, izaliswe ngamavithamini, isidlo.
Ngaphezu koko, izondlo ziphephe ngokubanzi ngokubanzi ukuba zihamba ne-oatmeal porridge ukuba uqale usuku lwakho. Ngeke nje unike umrhumo we-vivacity, ususe kwi-toxins yomzimba kunye neentlanzi zokutya ezingena ngaphakathi, ngenxa yendawo yokutya engahlambulukanga kunye nokusingqongileyo, kodwa inokunceda ukuzisa inyaniso ekufuphi kwiphupha leempawu ezifanelekileyo.
Kubalulekile ukukhankanya ukuba kungcono ukubandakanya ukutya kwakho oatmeal ngokukhawuleza. Ukuqhubela phambili kwinto yokuba yacutshungulwa ngaphantsi, yagcinwa inani elincinci lezinto ezincedisayo kunye nezikhetho. Ngokubhekiselele ekutshweni okulungileyo, kwi-cereal ayikho kuphela iivithamini ezimbalwa, kodwa kunye nexabiso eliphezulu lokutya.
Umxholo weCaloric we-oatmeal ubisi
I-Oatmeal ngokubambisana nobisi yisisombululo esihle kakhulu kulabo abalandela umxholo wekhalori weemveliso ezigqityiweyo, kodwa nakwabo abangenakucima ukuzithoba ngokutya okunomsoco kwaye okunomdla kakhulu. Ngoko, i-100 g yemveliso kukho 80 kcal kuphela. Iqule malunga ne-15 g ye-carbohydrates, 6 g yeeprotheni kunye ne-2 g yeoli. Izondlo zinconywa zincoma ukusebenzisa ubisi ngomxholo weoli ophantsi njengesiseko sesitya. Kwabo
Umxholo weCaloric we-oatmeal nobusi
Ubusi buncedo kakhulu. Kodwa kubalulekile ukuba ukhumbule ukuba awukwazi ukuwuphonsa kwisitye esitshisa. Oku kunokunyanzelwa kwexabiso levithamini. Ngoko, umxholo wekhalori wesitya esinomso si-84 kcal kunye ne-14 g ye-carbohydrate, i-3 g yeeprotheni kunye ne-1 g yeoli.
Umxholo weCaloric we-oatmeal ebilisiwe emanzini
Ilingana no-92 kcal. Nangona i- caloric ephantsi yokupheka kwe- oatmeal emanzini, iqulethe i-16 ye-carbohydrates, imithombo yamandla, i-4 g yeeprotheni kunye ne-1 g yeoli. Ukuqhubela phambili kule nto, ekudleni kwasekuseni awukwazi ukuzikhanyela ukuxhaswa, ukwazi ukuba i-porridge ixakeke ngokukhawuleza ngumzimba kwaye izisa kuphela utshintsho oluhle.