Okuhlangenwe nakho kwami ​​​​nge-oats ukuze ngizuze isisindo

Okuhlangenwe nakho kwami ​​​​nge-oats ukuze ngizuze isisindo

Ukuzuza isisindo kuwumgomo abantu abaningi abalwela ukuwufinyelela, futhi ukufeza lo mgomo kungase kungabi umsebenzi olula kwabanye.
Phakathi kwezindlela ezisetshenziselwa ukuzuza isisindo, ukudla i-oats kungenye yezinketho ezithandwayo ezilandelwa abaningi.

Umlobi wenza ukuhlolwa komuntu siqu inyanga yonke ukuze akhuluphale ngokusebenzisa i-oats njengengxenye yokudla kwakhe kwansuku zonke.
Ukuhlolwa kwaqala ngokuthenga izinhlobo ezahlukene ze-oats, okuhlanganisa i-oats evamile, i-oats ethosiwe, nama-boxed oats.
Ama-oats abhekwa njengokusanhlamvu okuphelele okunomsoco okucebile ku-fiber, esiza ukufeza ukusutha isikhathi eside futhi kuthuthukise impilo yesistimu yokugaya ukudla.

Umlobi walungiselela ukudla okuhlukahlukene kwe-oatmeal ngezindlela ezihlukahlukene ezihlukahlukene, njengokudla i-oatmeal enobisi noma iyogathi, nokwengeza izithelo namantongomane ukuze kuthuthukiswe inani lokudla okunempilo nokunambitha.
Umbhali wasebenzisa i-oats ukwenza amaswidi nesinkwa.

Ngemva kwenyanga edla ama-oats, umlobi waphawula ukwanda okukhulu kwesisindo, wakhula ngamakhilogremu amaningana futhi wazizwa ethuthuka ekubukekeni kwakhe ngokomzimba.
Wabuye wabona ukwanda kwezinga lakhe lamandla nobungqabavu phakathi nosuku, okwamsiza ukuba enze imisebenzi yakhe yansuku zonke ngokuphumelelayo.

Umbhali uncoma ukwengeza ama-oats ekudleni kwansuku zonke kubantu abafuna ukuzuza isisindo ngendlela enempilo.
I-Oats iyikhethelo elicebile ngezakhi ezibalulekile ezifana ne-fibre, amaprotheni, amavithamini namaminerali, asiza ekutholeni isisindo kanye nokwenza ngcono impilo yonke.

Kodwa-ke, kufanele kukhulunywe nodokotela noma isazi sokudla okunempilo ngaphambi kokuqala noma yikuphi ukudla okusha, njengoba izidingo zomuntu ngamunye ziyehluka futhi kufanele zicatshangelwe.
Kungase kube nezinye izinto okufanele zicatshangelwe, njenge-oat allergy kwabanye abantu.

Ngamafuphi, ukudla ama-oats kuyiphethini yokudla ephumelelayo yokuthola isisindo esinempilo nesimeme.
Kudingekile ukubonisana nochwepheshe futhi uqaphele ukufeza imiphumela engcono kakhulu nokuqinisekisa ibhalansi yokudla okunempilo.

Ivela nini imiphumela ye-oatmeal yokukhuluphala?

I-Oats iyisinqumo esithandwayo kubantu abafuna ukuzuza isisindo.
Kubhekwa njengomthombo ocebile wezakhi kanye ne-fiber, okufaka isandla ekwandiseni isisindo somzimba kanye nokukhuluphala komzimba.
Kulokhu, abaningi bangase bazibuze lapho imiphumela yokudla ama-oats for fattening ingavela.

Ucwaningo lubonisa ukuthi imiphumela ayiveli ngokushesha ngemva kokuqala ukudla ama-oats, ngakho udinga ukubekezela nokuqhubeka ukuze uzuze imiphumela oyifunayo.
Kuya ezicini ezihlukahlukene ezifana nendlela yokuphila evamile, ukudla okunempilo okujwayelekile, ukuvivinya umzimba, nendlela odla ngayo i-oats.

Eminye imiphumela ingavela kusenesikhathi, njengoba ungase uzizwe ugcwele isikhathi eside ngenxa ye-fiber e-oats, enciphisa isifiso sokudla ukudla okusheshayo noma ukudla okunama-kilojoule amaningi.
Ngaphezu kwalokho, ama-oats angumthombo omuhle wamandla ayinkimbinkimbi kanye nezakhi ezibalulekile, okufaka isandla ekuthuthukiseni impilo yokugaya ukudla kanye nokuthuthukisa ikhono lomzimba.

Ngokuhamba kwesikhathi nokuqhubeka nokudla ama-oats, ungase ubone ukuzuza kwesisindo kancane kancane.
Kodwa-ke, ezinye izici zokudla kufanele zicatshangelwe, njengokulinganisa ukudla kwekhalori kanye nokuvivinya umzimba njalo.
Ama-oats akufanele kuthenjelwe kuwo kuphela ukuze akhuluphale, kodwa kunalokho kufanele kubhekwe njengengxenye yokudla okulinganiselayo, okunempilo okujwayelekile.

Ukufeza imiphumela oyifunayo ngokushesha, kunconywa ukudla ama-oats aphekwe ngobisi, futhi wengeze izithako ezengeziwe ezifana nezithelo ezomisiwe, amantongomane noma uju ukuze kwandiswe inani lokudla okunomsoco.
Ngaphezu kwalokho, kufanele ucabangele ukudla ama-oats ngezikhathi ezithile nangenani elifanele futhi ungawadli ngokweqile.

Ngamafuphi, umphumela wokudla ama-oats ukuze uzuze isisindo ungavela esikhathini eside, kodwa kudinga ukuqhubeka nokubekezela.
Ama-oats kufanele abe yingxenye yokudla okuphelele, okulinganiselayo okuhlanganisa izinhlobonhlobo zokudla okunomsoco.

Ungadla kanjani ama-oats ukuze uzuze isisindo?

Muva nje, abantu abaningi bebefuna izindlela ezinempilo zokuthola isisindo, futhi enye yezindlela zokudla ezithandwayo kulokhu kudla ama-oats.
Ama-oats athathwa njengokusanhlamvu okuphelele okucebile ngezakhi kanye ne-fiber, futhi ahlukaniswa ngenani lawo eliphezulu lokudla okunempilo kanye nezinzuzo zezempilo.

Ukuze uthole inzuzo enkulu ekudleni ama-oats ukuze uzuze isisindo, kunconywa ukuba ulandele amathiphu abalulekile.
Okokuqala futhi okubaluleke kakhulu, kufanele ukhethe ama-oats aphelele, emvelo, futhi ugweme izinhlobonhlobo ezithosiwe noma eziqukethe ushukela owengeziwe.

Enye yezindlela zokudla i-oats iwukudla kwasekuseni, lapho ukudla kwasekuseni okunomsoco nokugcwalisa kungalungiswa ngokufaka i-oats obisini, futhi izithelo eziyizintandokazi ezifana nama-apula, amagilebhisi noma ubhanana zingafakwa ukuze kuthuthukiswe ukunambitheka.
Ungakwazi futhi ukulungisa i-oatmeal swirl bese uyixuba ne-yogurt, bese wengeza uju noma amantongomane ukuze uthuthukise inani lokudla okunomsoco.

Ukudla i-oats ukuze uzuze isisindo kuyindlela ekahle ngoba iqukethe amakholori amaningi namaprotheni.
Wonke amagremu angu-100 ama-oats emvelo aqukethe cishe ama-calories angu-380 kanye namagremu angaphezu kuka-13 wamaprotheni, afaka isandla ekuzuzeni isisindo esinempilo.

Izinzuzo ze-oats azibandakanyi ukukhuluphala kuphela, kodwa futhi zibhekwa njengomthombo omuhle we-fibre, amavithamini namaminerali, futhi zinomthelela ekuthuthukiseni impilo yenhliziyo kanye nokugcina amazinga kashukela egazini.
Ukudla i-oats nakho kwenza umuntu azizwe esuthi isikhathi eside, okusiza ukulawula ukudla nokugcina isisindo esinempilo.

Ukudla ama-oats ukuze ukhuluphale kubhekwa njengendlela enenzuzo nenempilo, inqobo nje uma ilandelwa ngendlela enempilo nenesiyalo.
Ama-oats kufanele abe yingxenye yokudla okulinganiselayo okuhlanganisa ibhalansi yamaprotheni, i-fibre, amavithamini namaminerali, ngaphezu kokusebenza ngokomzimba ukukhuthaza impilo yonke.

Ingabe ukudla i-oatmeal ngaphambi kokulala kwandisa isisindo?

I-Oats wuhlobo lokusanhlamvu okugcwele izakhamzimba ezibalulekile ezifana ne-fiber yokudla, amaprotheni, amavithamini namaminerali.
Ama-oats aziwa ngekhono lawo lokukhulisa amazinga amandla, ukulawula amazinga kashukela egazini, nokwenza ngcono impilo yokugaya ukudla.

Ingabe i-oatmeal ngaphambi kokulala ikhulisa isisindo?

Ucwaningo lubonisa ukuthi ukudla ama-oats ngaphambi kokulala akubangeli ukukhuluphala.
Eqinisweni, i-oatmeal ine-kilojoule ephansi futhi ikwenza uzizwe ugcwele isikhathi eside, okunciphisa isifiso sokudla ukudla okumosha ngaphambi kokulala.
Ngaphezu kwalokho, i-oats iqukethe i-fiber ekhuthaza ukugaya futhi igcine impilo yamathumbu.

Kufanele udle kanjani ama-oats ngaphambi kokulala?

Uma ukhetha ukudla i-oatmeal ngaphambi kokulala, kungcono ukhethe i-oatmeal yemvelo futhi ugweme ushukela owengeziwe noma ama-preservatives.
Ungalungisa i-oatmeal ngobisi oluncibilikisiwe bese wengeza izithelo ezintsha namantongomane anenzuzo.
Ukudla kufanele kube kuncane futhi kube lula esiswini ngaphambi kokulala.

isiphetho:

Ngokusekelwe olwazini olutholakalayo, abukho ubufakazi bokuthi ukudla i-oatmeal ngaphambi kokulala kwandisa isisindo.
Ngokuphambene nalokho, ama-oats ayindlela enempilo futhi yokugcwalisa engaba yingxenye yokuphila okunempilo nokulinganisela.
Kodwa-ke, ama-oats kufanele adliwe ngokulinganisela ngokuya ngezidingo zomzimba ngamunye kanye nohlelo lokudla lulonke.
Hlala uthintana nochwepheshe wezokudla ukuze uthole iseluleko esifanele ngaphambi kokwethula noma yiziphi izinguquko ezinkulu endleleni yakho yokudla.

Zingaki izipuni ze-oats ngosuku ukuze uzuze isisindo?

Ucwaningo lwesayensi lubonisa ukuthi ukudla inani elifanele le-oats kungaba nomthelela ekuzuzeni isisindo esinempilo.
I-Oats inothile nge-fiber, amaprotheni, nezinye izakhi ezithuthukisa impilo yomzimba futhi zisize ukukhuluphala ngendlela enempilo.

Ngokuqondene nenani elinconywayo le-oatmeal ngosuku ukuze uzuze isisindo, kuya ngezidingo zomuntu kanye nezinye izici ezifana nokusebenza ngokomzimba kanye nezinga lesisindo samanje.
Nokho, ukusebenzisa ithebula kungakusiza ukuthi ulinganisele inani elikulungele.

Ithebula elibonisayo lokulinganisa inani elinconyiwe lansuku zonke lama-oats ukuze uzuze isisindo:

Ama-oats kufanele adliwe kanye nokunye ukudla okuhlukahlukene okunomsoco ophezulu ukuze kuqinisekiswe ukuthi izidingo eziyisisekelo zomzimba zihlanganiswa ngendlela enempilo nenempilo.
Ama-oats angadliwa ngesidlo sasekuseni, njenge-oatmeal eshisayo kanye nokwengezwa kwezithelo namantongomane, noma angasetshenziswa ukulungisa okunye ukudla okulula okunempilo kanye nokudla okulula usuku lonke.

Kodwa-ke, kubalulekile ukuqaphela ukuthi ngaphambi kwanoma yiluphi ushintsho ekudleni, kungcono ukubonisana nochwepheshe wezokudla okunomsoco ukuze ahlole isimo sakho sezempilo ngabanye futhi akuqondise kangcono mayelana nenani elifanele kanye nezindlela zokulungiselela ama-oats afanele wena.

Ngakho-ke, jabulela ukudla ama-oats ngesilinganiso esifanele nesilinganiselayo ekudleni kwakho kwansuku zonke ukuze ukhulise isisindo sakho ngendlela enempilo nezwakalayo.

Kwenzekani uma udla ama-oats nsuku zonke?

I-Oats wuhlobo lokusanhlamvu oluthathwa njengokudla okunothe ngemisoco eminingi enenzuzo emzimbeni, luqukethe i-fibre, amaprotheni, amavithamini kanye namaminerali.
Uma unquma ukudla ama-oats nsuku zonke, uqinisekile ukuthi unezinzuzo eziningi zezempilo ongakujabulela.

Okokuqala, i-oats ikhuthaza ukugaya okuvamile futhi isekela impilo yonke yokugaya.
Inothile nge-fiber yokudla, esebenza ukuthuthukisa ukunyakaza kwamathumbu futhi lula inqubo yokugaya, enciphisa izinkinga zokuqunjelwa futhi ithuthukise impilo yesistimu yokugaya.

Okwesibili, ukudla ama-oats kunomthelela ekwehliseni amazinga e-cholesterol egazini.
Ama-oats aqukethe i-fiber encibilikayo, esiza ukunciphisa ukumuncwa kwe-cholesterol eyingozi emzimbeni.
Ngakho-ke, ama-oats anciphisa ingozi yesifo senhliziyo.

Okwesithathu, ama-oats abhekwa njengokudla okunamafutha aphansi futhi aphansi, okwenza kube kuhle kubantu abafuna ukunciphisa umzimba noma ukugcina impilo yabo jikelele.
Ukudla ukudla kwe-oats kungakwenza uzizwe ugcwele isikhathi eside ngaphandle kokunyuka kwama-calories.

Ngenxa yokubaluleka kwama-oats ekugcineni impilo yomzimba wonke, isithakazelo kubo siye sanda eminyakeni yamuva.
Ngakho-ke, kuye kwaba nokwenzeka ukuthola imikhiqizo eminingi eyenziwe ngama-oats ezimakethe, njengama-oat crumbled noma ama-oats aphekwe ngokushesha.
Ngakho-ke, sekulula ukudla ama-oats nsuku zonke njengengxenye yokudla okunempilo.

Kufanele kuqashelwe ukuthi ukudla i-oats yodwa akwanele ukuzuza impilo enhle.Kungase kube yingxenye yokudla okulinganiselayo okuhlanganisa ukudla okuhlukahlukene okunempilo.

Ingabe ama-oats awashiwe noma cha?

Ngokusho kochwepheshe bokudla okunomsoco, ukugeza ama-oats ngaphambi kokuwasebenzisa kuyadingeka ukuqoqa ukungcola okungenzeka kanye nokungcola phakathi kwezinhlamvu ze-oat.
I-Oats inoqweqwe lwangaphandle olubizwa ngokuthi “ikhoba,” futhi kungase kube khona insalela yalo nokusanhlamvu, okungaba izifo noma izilokazane.

Ngokuqondene nezindlela zokugeza ama-oats, ziyahlukahluka kuye ngokuthanda komuntu siqu kanye nezidingo zempilo.
Ama-oats angawashwa kalula ngamanzi abandayo ngaphambi kokupheka, Faka ama-oats esitsheni bese uwahlanza ngamanzi ukuze ususe ukungcola.
Ingahlanzwa futhi ngokusebenzisa amanzi afudumele, bese ihlungwa futhi ihlanjululwe ngamanzi abandayo.

Endabeni yezinkinga ezithile zokugaya ukudla noma ngezinjongo zempilo ezikhethekile, abanye bangase batusa ukucwilisa ama-oats emanzini anosawoti ngaphambi kokuwawasha nokuwapheka, ukuze kukhishwe ukungcola futhi kuncishiswe okuqukethwe kwamavithamini namaminerali abalulekile agcinwa yizinhlamvu ze-oat.

Ngokuvamile, ama-oats kufanele alungele ukusetshenziswa ngemva kokugeza ngokucophelela futhi omisiwe.
I-oats egeziwe ingasetshenziswa ekuphekeni kwasekuseni njenge-dragonfruit, i-oats ephekiwe kanye nebhulakufesi le-oat esheshayo.
Kuyaphawuleka ukuthi i-oats ingadliwa isanda kuphekwa futhi ingaphekwa nezithelo ezithile kanye nezithako zokudla okunomsoco ukuze kuthuthukiswe izinzuzo zayo zezempilo.

Ukugeza ama-oats ngaphambi kokuwasebenzisa kuqinisekisa ukuthi adliwa ahlanzekile futhi anempilo.
Kunconywa ukuthi uthintane nochwepheshe bezokudla okunempilo noma izindlela zokupheka ezithile ukuze uthole isiqondiso esengeziwe mayelana nokudla nokulungisa ama-oats.

Yisiphi isikhathi esifanele sokudla i-oats?

Ochwepheshe abaningi bezempilo bakhuthaza ukudla i-oatmeal ekuseni njengesidlo sasekuseni esigcwele amandla kanye nezinzuzo zezempilo.
Ama-oats aqukethe iphesenti eliphezulu le-fiber yokudla kanye namaprotheni, okuwenza abe yisinqumo esihle sokuqala usuku lwakho ngomdlandla futhi unempilo enhle.

Ukudla i-oatmeal njalo ekuseni kungakunikeza amandla owadingayo ukuze ubhekane nezidingo zosuku lwakho.
I-fiber yokudla eku-oats ibambezela ukugayeka kokudla, okusho ukuthi uzozizwa ugcwele isikhathi eside futhi kuzogcina izinga likashukela egazini lizinzile.

Kuyaphawuleka ukuthi nakuba ama-oats angadliwa nganoma yisiphi isikhathi sosuku, ekuseni kubhekwa njengesikhathi esifanele sokwenza izinzuzo zayo ngokugcwele.
Uma uqala usuku lwakho nge-oatmeal, usiza umzimba wakho ukuthi uthole ukudla okudingayo ukuze ugxile futhi wenze kahle.

Uma ukhetha ukudla ama-oats akho ekuseni kakhulu noma ntambama, ungakhathazeki.
Ingathathwa nganoma yisiphi isikhathi sosuku nanoma yisiphi isidlo osithandayo.
Okubaluleke kakhulu ukuzuza ezinzuzweni zayo zezempilo ezihambisana nezithako zayo ezinomsoco.

Sikweluleka ukuthi udle i-oatmeal ekuseni ukuze usebenzise ngokugcwele izinzuzo zayo zezempilo.
Kodwa zizwe ukhululekile ukushintsha okunye ukudla nge-oats nganoma yisiphi esinye isikhathi sosuku ukuze uvumelane nezidingo zakho siqu kanye nesimiso sokudla.
Ngamafuphi, jabulela ukudla i-oats ngesikhathi esivumelana nawe ngokwezidingo zakho zomuntu siqu.

Indlela yokulungisa i-oatmeal ngobisi ukuze uthole isisindo

Ukuzuza isisindo yinkinga ekhathaza abantu abaningi emhlabeni jikelele, futhi ukulungisa i-oatmeal ngobisi ngendlela enempilo kungenye yezindlela ezithandwayo zabaningi ukuze bakhuluphale ngokwemvelo nangempilo.

izingxenye:

• 1/2 indebe ye-oatmeal
• 1 inkomishi yobisi (okungcono sebenzisa ubisi lwemvelo noma ubisi lwe-almond)
• Ithisipuni yoju noma ushukela (uyazikhethela)
• Amantongomane aqoshiwe okuhlobisa (ngokuzithandela)

Indlela:

1. Faka ama-oats endishini eyodwa.
2. Shisisa inkomishi yobisi ebhodweni elincane phezu kokushisa okuphakathi kuze kube yilapho ithumba.
3. Thela ubisi phezu kwama-oats bese ushiya imizuzu engu-5 kuze kube yilapho epholile futhi ethambile.
4. (Ongakukhetha) Uma ufuna ukufaka uju noma ushukela ukuze uthole ukunambitheka okumnandi, yengeze futhi ugovuze ingxube kahle.
5. Gcoba ama-oats ngamantongomane aqoshiwe uma uthanda.

izinzuzo:

Ukulungiselela i-oatmeal ngobisi ukuze uzuze isisindo kunezinzuzo eziningi ezimangalisayo, ezihlanganisa:

1. Ama-oats awukudla okucebile ku-fiber namaprotheni, okusiza ukwakha imisipha nokwandisa imisipha.
2. Ubisi luqukethe i-calcium namaprotheni akhuthaza ukukhula kwamathambo nemisipha.
3. I-Oats inothile ngamandla kanye nama-carbohydrate ayinkimbinkimbi anikeza umzimba amandla amahora amade.
4. Amafutha e-Oat athuthukisa ukukhiqizwa kwamahomoni avuselela isifiso sokudla futhi asize ekuzuzeni isisindo.

Izincomo:

• Ngaphambi kokudla i-oatmeal ngobisi, kunconywa ukuthi uthintane nesazi sokudla okunempilo ukuze uthole inani elifanele ngokwezidingo zomzimba wakho.
• Kungcono ukudla i-oatmeal enobisi ngesikhathi sasekuseni ukuze usebenzise izinzuzo zayo zokudla okunomsoco.
• Ukwengeza ukunambitheka okwengeziwe nezinzuzo, ungangeza izithelo ezomisiwe, uju noma isinamoni ku-oatmeal.
• Kufanele ugweme ukufaka ushukela ngobuningi ukuze ugcine umzimba unempilo.

Usebenzisa le recipe elula nenempilo, manje ungakwazi ukujabulela isidlo esimnandi nesinomsoco se-oatmeal enobisi ukuze ukhuluphale ngokwemvelo futhi unempilo.
Yabelana nabangani nomndeni futhi ujabulele impilo enhle nesisindo esifanele!