Ubisi lwe-oat: izinzuzo ezinkulu nokuthi ungakwenza kanjani ekhaya

-Delile

• Indlela yokwenza ubisi lwe-oat ekhaya
• Imininingwane yezempilo

Ubisi lwe-oat yisiphuzo semifino ngaphandle kwe-lactose, isoya namantongomane, okwenza kube yisinqumo esihle kakhulu kubantu abadla imifino kuphela nabantu abaphethwe ukungabekezelelani kwe-lactose noma abangenwe igciwane lesoya noma amantongomane athile.

Yize ama-oats engenayo i-gluten, angacutshungulwa ezimbonini eziqukethe okusanhlamvu kwe-gluten futhi angcoliswe. Ngakho-ke, kubalulekile ukuhlola ilebuli yokudla okunempilo komkhiqizo, okumele kukhombise ukuthi awunalo igluten noma awunamkhondo. Kulezi zimo, ingasetshenziswa ngabantu abanesifo se-celiac noma ukuzwela kwe-gluten.

Ubisi lwe-oat lungasetshenziselwa ukudla kwasekuseni, ukudla okulula kanye nokwenza ama-smoothies, amakhekhe noma amaswidi, ngokwesibonelo, futhi kungathengwa esitolo, ezitolo zokudla okunempilo noma okulungiselelwe ekhaya kalula nangokonga.

Izinzuzo eziyinhloko zobisi lwe-oat yilezi:

• Yehlisa ukuqunjelwa futhi isize ukugaya ukudla, njengoba icebile ngemicu;
• Usizo ekulawuleni isifo sikashukela, ngoba inikeza ama-carbohydrate adonsa kancane, avumela ukuthi ushukela wegazi ulawulwe;
• Ikhuthaza ukunciphisa umzimba, ngoba icebile ngemicu esiza ukukhulisa umuzwa wokusutha futhi inikeze ama-calories ambalwa, inqobo nje uma kufakwe ekudleni okunempilo okunama-kilojoule amancane;
• Isiza i-cholesterol ephansingoba icebile ngohlobo lwe-fiber ebizwa nge-beta-glucan, eyehlisa amazinga e-cholesterol egazini futhi yehlise ubungozi besifo senhliziyo esibi, njengokuhlaselwa yinhliziyo noma isifo sohlangothi.

Ngaphezu kwalokho, ubisi lwe-oat lusiza nasekuthomalaliseni umzimba, ngoba luqukethe i-phytomelatonin, ethanda ukulala kahle ebusuku, njengokudla okulungele ikakhulukazi abanenkinga yokuqwasha.

Indlela yokwenza ubisi lwe-oat ekhaya

Ubisi lwe-oat lungenziwa ekhaya ngendlela elula, edinga kuphela izinkomishi ezi-2 zama-oats agoqiwe nezinkomishi ezi-3 zamanzi.

Imodi yokulungiselela:

Faka ama-oats emanzini bese uwayeka acwilise ihora elilodwa. Ngemuva kwalesi sikhathi, faka konke ku-blender bese uhlanganise kahle. Bese uhlunga futhi udle ngokushesha noma ufake esiqandisini izinsuku ezi-3. Ukwenza isiphuzo sibe mnandi ngokwengeziwe, kungangezwa amaconsi ambalwa we-vanilla.

Imininingwane yezempilo

Ithebula elilandelayo likhombisa ukwakheka kokudla okunempilo okungu-100 g wobisi lwe-oat:

Kubalulekile ukuthi umuntu azi ukuthi, ukuze athole zonke izinzuzo ezikhonjiswe ngenhla, ubisi lwe-oat kufanele lube yingxenye yokudla okunomsoco nokunempilo. Ngaphezu kwalokho, ubisi oluthengwe esitolo ngokuvamile luhlanganiswa ne-calcium, i-vitamin D nezinye izakhi zomzimba.

Ngaphezu kokushintshanisa ubisi lwenkomo ngobisi lwe-oat, kungenzeka ukwamukela okunye ukushintshana kokudla ukuvimbela isifo sikashukela nomfutho wegazi ophezulu. Bona ezinye izinguquko ongazenza kule vidiyo nesazi sezokudla uTatiana Zanin: