Ngabe i-oats iyakhuluphala noma yehlise isisindo?
-Delile
- Ungayisebenzisa kanjani i-oats ukunciphisa umzimba
- Imenyu ene-oats ukunciphisa umzimba
- Ungadliwa Oatmeal Onempilo
- Iphalishi le-oatmeal elikhanyayo
- I-oat bran pancake
Ama-oats athathwa njengokudla okusanhlamvu okunempilo kakhulu futhi okunomsoco, ngoba acebile ngamavithamini B no-E, amaminerali afana ne-potassium, i-phosphorus ne-magnesium, ama-carbohydrate, amaprotheni, imicu nama-antioxidants, okuletha izinzuzo eziningi zezempilo njengokuncipha, ukwehlisa ushukela wegazi namazinga e-cholesterol nokuvimbela isifo senhliziyo nemithambo yegazi, isibonelo.
Ama-oats angukudla okuhle kwalabo abafuna ukwehlisa isisindo ngoba kuvumela ukugaya okulula nokuhamba kancane futhi, ngaphezu kwalokho, imicu yayo, efana ne-beta-glucan, inyusa umuzwa wokusutha, ilawula indlala, inciphise ukumuncwa kwamafutha, ithuthukise ukuqunjelwa ., lawula amathumbu futhi wehlise ukuqunjelwa kwesisu. Bona zonke izinzuzo zama-oats.
Kodwa-ke, ama-oats ayancipha uma edliwa kakhulu ngoba kungukudla okuqukethe ama-calories amaningi, ngokwesibonelo i-100 g yama-oats aqukethe ama-calories angama-366. Ngakho-ke, kubalulekile ukuthi udle ukudla okunomsoco, ngokuholwa ngongoti wezokudla, ukufeza imiphumela oyifunayo.
Ungayisebenzisa kanjani i-oats ukunciphisa umzimba
Ukukusiza wehlise isisindo, ama-oats kufanele adliwe nsuku zonke kungafakwa izipuni ezintathu ngosuku, futhi angasetshenziswa ngohlobo lwephalishi noma engezwe kwizithelo eziqoshiwe noma ezichotshoziwe, ngama-yogurt, amajusi kanye namavithamini.
Indlela engcono kakhulu yokusebenzisa i-oats isesimweni sama-flakes, njengoba inenani elifanele le-fiber elikwaziyo ukukhulisa umuzwa wokusutha nokuthanda ukunciphisa umzimba.
Okusemthethweni okusetshenzwe kakhulu, okufana nofulawa noma i-bran, kune-fiber encane ngakho-ke, kungaba nomthelela omncane ekunciphiseni isisindo. Noma kunjalo, yizinketho ezinempilo zokufaka ufulawa kakolweni, ngokwesibonelo.
Imenyu ene-oats ukunciphisa umzimba
Ama-oats kufanele adliwe okungenani amahlandla ama-4 ngeviki, futhi angafakwa ekudleni njengoba kukhonjisiwe kumenyu elandelayo:
| Usuku 1 | Usuku 2 | Usuku 3 | |
| Ukudla kwasekuseni | Iphalishi le-oatmeal elenziwe ngobisi lwe-soy noma ama-alimondi, ama-oats agoqiwe kanye ne-1 ithisipuni yesinamoni ukuze kuthambise + ama-strawberry ayi-10 + ithisipuni elilodwa lembewu ye-chia. | 1 ingilazi yobisi lwe-alimondi + 1 isinkwa esiphelele noshizi + 1 ipheya. | I-yogurt elula engu-1 + 30 g wezinhlamvu ezigcwele + ucezu olu-1 lukapopo. |
| Isidlo sasekuseni | Amakhukhi wohlobo lwe-maria ama-4 + amantongomane ayi-6. | 1 ingilazi ye-kale eluhlaza, ujusi kalamula kanye no-phayinaphu. | I-toast ephelele engu-3 nebhotela lamantongomane. |
| Isidlo sasemini sasemini | I-100 g yethenda yengulube + wezipuni ezi-4 zamazambane amnandi + anyanisi obomvu, i-arugula nenhliziyo yesaladi yesundu + isipuni esingu-1 samafutha omnqumo + 1 orange. | Isaladi le-tuna kanye ne-chickpea notamatisi, iklabishi, uphizi, ukhukhamba kanye noqathe ogayiwe + isipuni esingu-1 samafutha omnqumo + izingcezu ezi-2 zikaphayinaphu. | I-100 g yesifuba senkukhu esiqoshwe ku-tomato sauce + 2 wezipuni welayisi + izipuni ezimbili zebhontshisi + iklabishi, u-anyanisi nesaladi le-beet egayiwe + 1 isipuni samafutha omnqumo + 1 tangerine. |
| Isidlo sasemini | I-yogurt eyi-1 elula + isipuni 1 sefulawa wefilakisi + inkomishi yezithelo. | I-yogurt eyi-1 ethafeni + ubhanana o-1 ocubuziwe onezipuni ezimbili zama-oats agoqiwe + isipuni 1 sesinamoni | Uvithamini kapopo nobhanana onezipuni ezintathu zama-oats agoqiwe. |
Lesi yisibonelo nje semenyu ejwayelekile, engaguquguquki nezidingo zomuntu ngamunye. Okufanelekile ukubonisana nesazi sokudla okunempilo ukuze sakhe uhlelo lokudla olwenzelwe umuntu ngamunye.
Ungadliwa Oatmeal Onempilo
Ezinye izindlela zokupheka ezisheshayo, ezilula ukuzilungiselela nezinomsoco yilezi:
Iphalishi le-oatmeal elikhanyayo
Leli phalishi lingasetshenziselwa ibhulakufesi noma isidlo sakusihlwa.
Izithako
- I-200 mL yobisi olusikiwe noma lwemifino (isoya, ama-alimondi noma ama-oats, isibonelo);
- Izipuni eziyi-3 zama-oats agoqiwe;
- Isinamoni ukunambitha;
- I-Sweetener (ngokuzithandela).
Imodi yokulungiselela
Hlanganisa i-oats nobisi bese ukuletha ekushiseni kuze kube ngathi iphalishi. Faka isinamoni nesithelo esisikiwe, njenge-apula.
I-oat bran pancake
Le recipe ikhiqiza ukukhonzwa okungu-1 futhi ipanekuku lingagcwaliswa ukunambitha.
Izithako
- 2 wezipuni ze-oat bran;
- 4 wezipuni zamanzi;
- Iqanda eli-1;
- 1 ingcosana kasawoti;
- I-oregano nopelepele ukunambitha;
- Ukugoqa ukunambitha.
Imodi yokulungiselela
Shaya zonke izithako ku-blender bese wenza i-pancake ku-nonstick skillet. Gcwalisa ngenkukhu eklanyiwe noma nge-tuna ngemifino, futhi ungasebenzisa izithelo noju ukwenza ipancake emnandi.
Bheka ividiyo engezansi ukuthola iresiphi yesinkwa se-oat ekhaya:
Izindatshana Zakamuva
Ukugula Okukhathazayo: Ukukhathazeka Kwezempilo kanye ne-Do-I-Have-This Disorder
