Izinzuzo eziyisihlanu zezempilo zama-oats
-Delile
- 1. Yehlisa i-cholesterol embi
- 2. Ilawula amazinga kashukela egazini
- 3. Kukusiza wehlise isisindo
- 4. Kugwema umdlavuza wamathumbu
- 5. Yehlisa umfutho wegazi ophakeme
- Imininingwane yokudla okunempilo nokuthi ungayisebenzisa kanjani
- Iresiphi yekhukhi le-oatmeal
Ama-oats angenye yezinhlamvu ezinempilo kakhulu ngoba, ngaphezu kokungaqukethe i-gluten, angumthombo obalulekile wamavithamini, amaminerali, imicu kanye nama-antioxidants ahlukahlukene abalulekile empilweni enempilo, okwenza kube ukudla okuphezulu.
Ngaphezu kokuba nempilo enhle, ama-oats angafakwa cishe kuzo zonke izinhlobo zokudla, noma ngabe kunesifo sikashukela, njengoba kusiza ukulawula amazinga kashukela egazini. Kuyasiza futhi ukwehlisa amazinga e-cholesterol, kuvikele inhliziyo futhi kukhulise namasosha omzimba.
1. Yehlisa i-cholesterol embi
Ama-oats acebile ngohlobo oluthile lwe-fiber, eyaziwa njenge-beta-glucan, eyehlisa amazinga we-cholesterol egazini futhi inciphise nengozi yezifo ezinkulu zenhliziyo, njengokuhlaselwa yinhliziyo noma isifo sohlangothi.
Ukuthola le nzuzo, kunconywa ukuthi udle okungenani amagremu ama-3 we-beta-glucan ngosuku, okulingana cishe no-150 amagremu we-oats.
2. Ilawula amazinga kashukela egazini
Ngoba icebile ku-fiber, ikakhulukazi yohlobo lwe-beta-glucan, ama-oats ayakwazi ukuvimbela ama-spikes abukhali emazingeni kashukela egazini. Ngakho-ke, ukuqala usuku ngesitsha se-oatmeal, isibonelo, kuyindlela enhle kakhulu yokulawula isifo sikashukela futhi uvimbele ukuqala kwaso, esimweni sabangaphambi kwesifo sikashukela.
3. Kukusiza wehlise isisindo
Ama-oats angumbimbi omkhulu wokudla kwesisindo, ngoba imicu yawo ivuselela ukukhiqizwa kwehomoni emathunjini okwandisa umuzwa wokusutha, kuvimbele indlala ukuthi ivele kaningi.
Ngakho-ke, ukudla ama-oats usuku lonke kuyisu elihle lokunciphisa ukudla kwekhalori, okwenza kube lula ukwehla kwesisindo.
4. Kugwema umdlavuza wamathumbu
Imicu ye-oat isiza ukuthi amathumbu asebenze, avimbele ukuqunjelwa kanye nokuqongelela ubuthi obungaholela kumdlavuza. Ngaphezu kwalokho, ama-oats asenayo i-phytic acid, into esiza ukuvikela amaseli emathumbu ekuguqulweni kwezakhi ezingadala izicubu.
5. Yehlisa umfutho wegazi ophakeme
Ama-oats acebe kakhulu ngama-antioxidants, ikakhulukazi ohlotsheni oluthile olwaziwa nge-avenanthramide, olwandisa ukukhiqizwa kwe-nitric oxide emzimbeni. Le nitric oxide isiza imithambo yegazi ukuba ikhululeke, yenza lula ukujikeleza kwegazi futhi yehlise umfutho wegazi.
Imininingwane yokudla okunempilo nokuthi ungayisebenzisa kanjani
Ithebula elilandelayo likhombisa ukwakheka kokudla okunempilo ku-100 g wama-oats ahlanganisiwe.
Inani ngo-100 g | |||
Amandla: 394 kcal | |||
Amaprotheni | 13.9 g | I-calcium | 48 mg |
Ama-carbohydrate | 66.6 g | Magnesium | 119 mg |
Amafutha | 8.5 g | Insimbi | 4.4 mg |
Umucu | 9.1 g | Izinki | 2.6 mg |
Uvithamini E | 1.5 mg | I-Phosphor | 153 mg |
Ama-oats angadliwa ngendlela yama-flakes, ufulawa noma i-granola, futhi angangezwa kulungiselelwa amakhukhi, isobho, umhluzi, ophaya, amakhekhe, izinkwa kanye nama-pastas.
Ngaphezu kwalokho, ingadliwa futhi ngesimo sephalishi futhi yenze inqwaba yokudla okufana nodombolo we-cod nama-meatballs. Bona imenyu ephelele ngama-oats ukunciphisa umzimba.
Iresiphi yekhukhi le-oatmeal
Izithako
- 1 inkomishi yetiye le-oat eligingqiwe
- 1 inkomishi yetiye likashukela
- ½ inkomishi imajarini ekhanyayo encibilikile
- 1 iqanda
- 2 wezipuni kafulawa kakolweni ophelele
- ½ isipuni se-vanilla essence
- 1 ingcosana kasawoti
Imodi yokulungiselela
Shaya iqanda kahle lize liqhume. Faka ushukela imajarini uhlanganise kahle ngesipuni.Yengeza kancane kancane ezinye izithako, uvuselele kahle. Yakha amakhukhi nge-isipuni noma isobho, ngosayizi oyifunayo, bese ubeka efomini lokugcoba, ushiye isikhala phakathi kwamakhukhi. Vumela ukubhaka kuhhavini osuke usushisa kakade ngo-200ºC imizuzu eyi-15 noma aze afakwe imibala.
Futhi hlola iresiphi ye-oatmeal esiza ukulawula isifo sikashukela.
Bona futhi iresiphi yesinkwa se-oat esingena-gluten ongasenza ekhaya, ngokubuka ividiyo elandelayo: