Unganciphisa kanjani isisindo nge-oat bran

-Delile

• Izinzuzo ze-oat bran
• Intengo nokuthi ungathenga kuphi
• Amaphrotheni Pancake Recipe ane-Oat Bran
• Ungayikhetha kanjani i-oats ehamba phambili yokwehlisa isisindo
• Ufulawa we-oatmeal
• I-oat bran
• Ama-oat flakes

Ama-oats ayizinhlamvu futhi, njengawo wonke okusanhlamvu, angumthombo wama-carbohydrate. Kodwa-ke, futhi ingumthombo omuhle kakhulu we-fiber, amaprotheni, i-iron, i-magnesium, i-phosphorus, i-zinc, i-manganese, i-vitamin B1 ne-vitamin B5, okwenza kube ukudla okunempilo kakhulu futhi kungasiza ngisho nalabo abafuna ukwehlisa isisindo, ngakho-ke Inani elinconyiwe yizipuni ezimbili ngosuku.

Imicu ekhona kuma-oats isiza ukukhulisa ukusutha nokunciphisa umuzwa wendlala, okwenza umuntu adle kancane futhi enze ukukhetha okuhlakaniphile lapho ekhetha ukudla, okwenza kube lula ukumelana namaswidi, ipasta neminye imithombo yokudla. Ama-carbohydrate alula futhi acwengekile.

Ngaphezu kwe-oat bran, kune-oats evulekile, futhi ecebile nge-fiber futhi efanelekile kulabo abafuna ukunciphisa isisindo, kanye nofulawa we-oat one-fiber encane, inkomba ephezulu ye-glycemic futhi, ngakho-ke, ukusetshenziswa kwayo kufanele kulawulwe abanesifo sikashukela futhi labo abafuna ukunciphisa umzimba.

Izinzuzo ze-oat bran

Izinzuzo eziyinhloko zezempilo ze-oat bran zihlobene ngqo nemicu ekhona kulokhu kudla, okwenza kube ukudla okusebenzayo. Ngakho-ke, izinzuzo ezinkulu yilezi:

1. Yehlisa i-cholesterol embi: i-beta-glucan fibre imunca ingxenye yamafutha akhona ekudleni ngesikhathi sokugaya bese iyawaqeda esitulweni, inciphisa ukwakheka kwe-cholesterol egazini.
2. Ilawula amazinga kashukela egazi futhi ivimbele isifo sikashukela: i-oats fibre encibilikayo inyibilika emanzini ngesikhathi sokugaya bese yakha ijeli ene-viscous, ebambezela ukumuncwa kweglucose emathunjini futhi ivimbele izipikisi kushukela wegazi.
3. Kukusiza ulahlekelwe isisindo:Ngesikhathi sokugaya, imicu ye-oat yakha ijeli ekhulisa ivolumu yokudla esiswini futhi inciphise ukugaya, okwandisa ukusutha nokunciphisa indlala emini.
4. Ukuvimbela umdlavuza wamathumbu:imicu ye-oats igcina impilo yamathumbu, njengoba ivuselela ukukhula kwezimbali ezinempilo, ivimbela ukuqunjelwa futhi ilawula ukuhamba kwamathumbu. Zonke lezi zinto zinciphisa ukukhiqizwa kobuthi emathunjini, okuvimbela umdlavuza, ikakhulukazi umdlavuza wamathumbu.

Imicu ingatholakala ngobuningi obukhulu ku-oat bran naku-oats ogoqiwe. Ngakho-ke, ukusetshenziswa kwalokhu kudla kunconywa kakhulu kubantu abafuna ukunciphisa umzimba kanye nalabo abane-cholesterol ephezulu kanye / noma isifo sikashukela, ngenkathi ukusetshenziswa kukafulawa kufanele kukhawulelwe ekudleni.

Ngaphezu kwalokho, njengoba ikhulisa ukusutha, ukusetshenziswa kwe-oat bran kuvunyelwe esigabeni sokuqala sokudla kwamaDukan. Zazi zonke izigaba zokudla kwamaDukan nemihlahlandlela yokukulandela.

Intengo nokuthi ungathenga kuphi

Intengo ye-oat bran ibiza isilinganiso esingu-R $ 5.00 nge-200g futhi ingathengwa ezitolo ezinkulu noma ezitolo zokudla zezempilo.

Amaphrotheni Pancake Recipe ane-Oat Bran

Le pancake ingumthombo wamaprotheni, i-fiber kanye ne-carbohydrate ngakho-ke iyindlela enhle yokudla isidlo santambama kulabo abafuna ukwehlisa isisindo, ngokwesibonelo.

Izithako

• 2 wezipuni ze-oat bran;
• Amaqanda ama-2
• 1 ubhanana

Imodi yokulungiselela

Shaya ubhanana namaqanda uze uthole isisindo esifanayo. Faka i-bran uhlanganise kahle. Thela iladi le-pasta epanini lokuthosa elifudunyezwe ngomlilo ophakathi bese upheka cishe umzuzu owodwa, ujike ngosizo lwe-spatula bese uqhubeka nokupheka ngomunye umzuzu owodwa. Phinda usebenze kuze kuphele inhlama.

Ungayikhetha kanjani i-oats ehamba phambili yokwehlisa isisindo

Izinhlamvu ze-oat zihlukaniswe zaba izingqimba. Ukujula kwesendlalelo, ama-carbohydrate amaningi kanye ne-fiber encane nezakhamzimba. Ngakho-ke, lapho okusanhlamvu kusetshenzwa kakhulu futhi kucwengisiswa, kuncipha izinzuzo zokudla okunempilo

Ufulawa we-oatmeal

Yenziwe kusuka engxenyeni engaphakathi impela ye-oat okusanhlamvu. Ngakho-ke, ilahla imicu eminingi nezakhi zomzimba futhi igcina ama-carbohydrate.

Ngenxa yenani layo eliphansi le-fiber, ufulawa unenkomba ephezulu ye-glycemic. Okungukuthi, ngemuva kokugaywa, ushukela owenziwe ngama-carbohydrate ungena egazini ngokushesha nangokungalawulwa kahle.

Ngakho-ke, amakhukhi enziwe nge-oatmeal angaba ukudla okulula kakhulu ngaphambi kokuqeqeshwa kwalabo abazosebenzisa amandla, kepha uma umgomo ukwehlisa isisindo, okuhle ukukhetha izinketho zokudla okuncane ngenani elikhulu le-fiber.

I-oat bran

I-bran yenziwa ngamakhoba ezinhlamvu ze-oat futhi, ngakho-ke, inemicu eminingi esiza ekuhambeni kwamathumbu, ekulawuleni i-glucose ne-cholesterol egazini nokwandisa umuzwa wokusutha, ukulawula indlala nokusiza ukunciphisa umzimba.

kepha lokho akusho ukuthi wukudla okungenayo i-carbohydrate, kodwa okunye okunempilo okunokuqukethwe okuphezulu kwe-fiber.

Ama-oat flakes

Zitholakala kumaflake amancanyana noma aminyene, yiziphi izinguquko kuphela uma bekungaphansi komhlaba, kepha izakhiwo nezinzuzo zokudla okunempilo ziyafana.

Zenziwe ngezinhlamvu ezigcwele ze-oat ezicindezelwe zize zithambe. Kungashiwo ukuthi yi-oats ephelele, njengoba igcina zonke izakhamzimba ezinhlamvwini: ama-carbohydrate, amaprotheni, imicu, amavithamini namaminerali.

Futhi kuyindlela enhle kulabo abafuna ukunciphisa isisindo, njengoba, njenge-oat bran, ilawula ukusutha futhi inciphise umuzwa wendlala.