Okuhlangenwe nakho kwami nge-oats yokulahlekelwa isisindo
Ama-oats abhekwa njengokunye kokudla okubaluleke kakhulu okusiza ekunciphiseni isisindo ngendlela enempilo futhi esheshayo.
Kuyaqapheleka ukuthi abantu abaningi baye bazama ukudla kwe-oat, okuye kwafakazela ukuphumelela ekulahlekelweni kufika ku-7 kilograms ezinsukwini ezingu-5.
Okuhlangenwe nakho komuntu oyedwa kubonisa ukuthi wanquma ukulandela i-oat-based diet ukuze ehlise isisindo.
Lokhu kuhlolwa kwathatha izinsuku ezingu-5 kuphela, futhi imiphumela yayimangalisa kuye.
Wabona ukwehla okukhulu kwesisindo sakhe futhi waqala ukuzizwa ekhuthazekile ukuqhubeka nalokhu kudla.
Ama-oats angasetshenziswa ukulungisa ukudla okuhlukahlukene njengesinkwa nesobho, okubenza kube ukukhetha okuhle kwesidlo sasekuseni nesasemini.
Ngaphezu kwalokho, kunezilingo eziningana eziphumelelayo zokulahlekelwa kwesisindo zisebenzisa i-oats.
Kubalulekile ukunamathela kwamanye amathiphu ngenkathi uzama ukudla kwe-oatmeal ukuze uqinisekise ukuthi uthola imiphumela oyifunayo.
Kufanele udle ama-oats njalo futhi ukhethe enye indlela enempilo kunezinye isitashi ekudleni kwakho.
Ngaphezu kwalokho, kunconywa ukwandisa ukusetshenziswa kwezithelo nemifino futhi uphuze inani elifanele lamanzi.
Akunakuphikwa ukuthi ukuzama ama-oats ukunciphisa isisindo kuyinto ephumelelayo kubantu abaningi, njengoba kubasiza ukuthi basuse amafutha asendaweni futhi bathole isibalo esifanele.
Ngokuhambisana nalokhu, i-fiber e-oats inikeza ukugcwala isikhathi eside, okunciphisa ukudla futhi kunomthelela enqubweni yokugaya.
Akukho ukungabaza mayelana nezinzuzo zokudla kwe-oatmeal, kodwa abantu kufanele bafune iseluleko sezazi zokudla ngaphambi kokuqala noma yikuphi ukudla ukuze kuqinisekiswe imiphumela emihle futhi baqinisekise ukuthi kuhambisana nezidingo zabo ezithile.
Ngamafuphi, ukuzama ama-oats ukunciphisa isisindo kuyinto enhle futhi ephumelelayo.
Ngokuthobela izincomo zezempilo, abantu bangafinyelela imiphumela emangalisayo futhi bathole impilo engcono nesibalo esiphelele.
Ungadla kanjani ama-oats ukuze ulahlekelwe isisindo?
I-Oats ingenye yezinhlamvu ezinempilo ezithandwa abantu abaningi, kungakhathaliseki ukuthi bafuna ukunciphisa umzimba noma ukuthuthukisa impilo yabo yonke.
Ama-oats aqukethe iqembu elikhulu lezakhi ezizuzisayo ezikusiza uzizwe ugcwele isikhathi eside futhi uthuthukise impilo yesistimu yokugaya ukudla.
Kubalulekile ukuthi ulandele ukudla okunempilo, okulinganiselayo ngenkathi uzama ukwehlisa isisindo.
Kunconywa ukuthi udle uhhafu wenkomishi ye-oatmeal ngesikhathi sasekuseni nasemini njengokudla okulula kanye nokwengeza ekudleni.
Ungangeza ezinye izithako ukuze ucebise ukunambitheka kanye nenani lokudla okunempilo, njengobisi olunamafutha amancane noma ukufafaza kwesinamoni.
Ukuze ulungise ama-oats, ungawaxuba namanzi abilayo aze athambile, bese wengeza amantongomane nezithelo ezintsha phezulu.
Ngaphezu kwalokho, ungasebenzisa i-oats njengesithako kwezinye izimpahla ezibhakwayo ezinempilo.
Izinzuzo zokudla ama-oats ekunciphiseni isisindo ziningi, njengoba i-oats isiza ukuthuthukisa ukusutha nokulawula ukudla.
Ibuye ibe namaphesenti aphezulu amaprotheni uma kuqhathaniswa nezinye izinhlamvu, esiza ukwakha imisipha futhi ashise amafutha kangcono.
Ngaphezu kwalokho, i-oats iqukethe i-fiber ethuthukisa ukugaya futhi inciphise ukumuncwa kwamafutha.
Ngakho-ke, uma ufuna ukunciphisa umzimba ngendlela enempilo futhi ephumelelayo, zama ukufaka ama-oats ekudleni kwakho.
Qala ngokudla uhhafu wenkomishi yakhona nsuku zonke futhi uyidle ngokudla okuyinhloko noma njengokudla okulula.
Ungakhohlwa ukukhuthala nokuzivocavoca njalo.Ukuhamba nsuku zonke nokudla i-oats kuyinhlanganisela enhle yokufeza izinhloso zakho zokwehlisa isisindo.
Ayikho imfihlo eyodwa yokulahlekelwa isisindo, kodwa kunalokho iqembu lezici ezisebenzisanayo ukuze kuzuzwe imiphumela emihle.
Jabulela ukudla i-oats ngezindlela ezihlukene bese uzama okuvumelana nawe nokufanela ukunambitheka kwakho.Khumbula ukuthi ukulinganisela kuyimfihlo yangempela yokuzuza imiphumela yokuncipha kwesisindo esimeme.
Yisiphi isikhathi esifanele sokudla i-oats?
Ukudla i-oatmeal ngesikhathi esifanele kubalulekile ukuze usebenzise ngokugcwele izinzuzo zayo zezempilo.
Ukubuyisela kanye nokusebenza kwezemidlalo kungathinteka isikhathi sokudla ngaphambi kokuzivocavoca.
Ngokusho kochwepheshe, isikhathi esifanele sokudla i-oatmeal isidlo sasekuseni.
Uma kudliwe ngalesi sikhathi, kuvumela umzimba ukuthi usebenzise ngempumelelo amandla akhishwe ngesikhathi sokuzivocavoca, okuthuthukisa ukusebenza nokugcina amazinga wamandla usuku lonke.
Kubafundi abahlose ukwakha izicubu zomzimba, ukudla i-oatmeal ngaphambi kokujima kuyisinyathelo esihlakaniphile.
I-Oatmeal ibonakala ikhono layo lokuzinzisa isisu futhi inikeze amandla adingekayo ngesikhathi sokuzivocavoca, okusiza ukuthuthukisa ukusebenza kokuzivocavoca nokwakha imisipha.
Kunconywa ukudla ukudla okuhlanganisa i-oatmeal okungenani ihora elilodwa noma amabili ngaphambi kokuqala ukuvivinya umzimba.
Lokhu kungenxa yokuthi i-oats idinga isikhathi sokugayeka nokumuncwa emzimbeni, ngaleyo ndlela inikeze isikhathi esanele sokuba umzimba usebenzise amandla atholakalayo phakathi nokuzivocavoca.
Ngaphezu kwalokho, amadoda angazuza ngokudla inkomishi eyodwa ye-oatmeal uma ubahlinzeka ngokudla okunomsoco njengezithelo.
Ukwengeza izithelo ku-oatmeal kwandisa inani layo lokudla okunomsoco futhi kuthuthukisa ukunambitheka kwayo.
Kungashiwo ukuthi i-oatmeal iwukudla okunempilo okukhuthaza ukuzuza kwesisindo nokusebenza okuthuthukisiwe kwezemidlalo.
Kufanele idliwe ngesikhathi sasekuseni ukuze ujabulele izinzuzo zayo ezigcwele zezempilo, futhi unikeze umzimba amandla adingekayo ekusebenzeni kwansuku zonke.
Zingaki izipuni ze-oatmeal ngosuku ukuze ulahlekelwe isisindo?
Ukudla cishe ingxenye yenkomishi ye-oats nsuku zonke kuyinani elifanele lokugcina noma ukunciphisa isisindo.
Ama-oats anezinzuzo eziningi zezempilo, okuhlanganisa ukukwenza uzizwe ugcwele isikhathi eside nokukhuthaza ukuncipha kwesisindo.
I-100 grams ye-oats ilingana nenkomishi, futhi kunconywa ukuthi udle lesi samba nsuku zonke ukuze ujabulele izinzuzo ezishiwo.
Ama-oats angadliwa ngesidlo sasekuseni noma isidlo sakusihlwa ngokungeza ubisi nezinongo ukunikeza ukunambitheka okufanele.
Ngaphandle kokudla ama-oats, kubuye kunconywe ukuzivocavoca njalo.
Kunconywa ukwenza izivivinyo ezihlukahlukene, kuhlanganise nokuhamba, okungenani imizuzu engu-20 ngosuku.
Ukuze kuzuzwe imiphumela engcono, ama-oats angafakwa kwezinye izidlo, njengamasaladi noma ama-dessert anempilo, ngamanani afanele.
I-Ground oats ingasetshenziswa futhi ukulungisa izindlela zokupheka ezintsha.
Kubalulekile ukusho ukuthi ukudla ama-oats kuphela akwanele ekulahlekeni kwesisindo esimeme.
Kufanele udle ukudla okulinganiselayo nokuhlukahlukene okuqukethe zonke izakhi ezidingekayo, ngaphezu kokudla ama-oats.
Nokho, kungcono kakhulu ukubonana nochwepheshe wezokudla ngaphambi kokuqala noma yikuphi ukudla ukuze uqiniseke ukuthi kufanelekile futhi kuyahambisana nezidingo zomzimba ngamunye.
Noma yikuphi ukudla kufanele kulandelwe ngendlela enempilo futhi elinganiselayo ukuze kuzuzwe imiphumela oyifunayo.
Ingabe i-oats iyasiza ekushiseni amafutha esiswini?
Ama-oats abhekwa njengokunye kokudla okuthuthukisa inqubo yokushiswa kwamafutha.
Ama-oats aqukethe iphesenti eliphezulu le-fiber yokudla kanye namaprotheni, okusiza ukwandisa izinga lokugaya futhi ashise amafutha ngokushesha.
Ngaphezu kwalokho, ama-oats akholelwa ukuthi asiza ukuqeda ukuqunjelwa futhi akhuthaze ukugaya ukudla.
Kodwa-ke, kufanele kugcizelelwe ukuthi ukudla ama-oats kuphela akwanele ukushisa amafutha esiswini.
Ukudla ama-oats kufanele kulandelwe ukudla okunempilo, okunomsoco okuhlanganisa ukudla okunomsoco okuhlukahlukene kanye nokuvivinya umzimba njalo.
Akukho ukudla okukodwa okungashisa amafutha ngomlingo, kunalokho kufanele kudliwe njengengxenye yokudla okunempilo kanye nendlela yokuphila esebenzayo.
Kungashiwo ukuthi ukudla ama-oats kungasiza ekushiseni amafutha endaweni yesisu, ikakhulukazi uma kuhlanganiswa nokudla okunempilo, okulinganiselayo nokusebenza ngokomzimba okuvamile.
Kodwa-ke, akufanele uthembele kuphela kuma-oats futhi uqaphele ukuthi ayingxenye yendlela yokuphila enempilo ukuze uthole isisu esiphansi nempilo enhle.
Yiziphi izinzuzo ze-oats?
Ucwaningo oluningi lubonisa ukuthi ukudla ama-oats ngobuningi kungase kubangele imiphumela engemihle empilweni yomuntu.
I-Oats iwuhlamvu olugcwele i-fiber nezinye imisoco enenzuzo, kodwa kufanele kuqashelwe lapho uwadla ngokusekelwe ezimeni ezithile zempilo ezikhethekile.
I-fiber ephezulu etholakala ku-oats ingase ibangele izinselele ohlelweni lokugaya futhi ithinte ukudlula kokudla emgudwini wokugaya.
Ukudla i-oats ngokweqile kungaholela ekwandeni kwevolumu ye-stool, kanye nokwanda kwemvamisa ye-defecation, okungase kubangele ukuqunjelwa kanye nokwakheka kwegesi esiswini.
Ngaphezu kwalokho, ukudla ama-oats amaningi kungase kucasule ikholoni futhi kubangele ukucindezeleka ohlelweni lokugaya ukudla, okuyinto kwezinye izimo kuholela ezimpawu ezifana nesifo sohudo.
Olunye ucwaningo luye lwabonisa ukuthi i-oats iqukethe i-phytic acid, edonsa amanye amaminerali abalulekile njengensimbi, i-zinc, i-magnesium, ne-calcium emzimbeni, futhi lokhu kungase kuthinte kabi ibhalansi yokudla komuntu.
Ngaphezu kwalokho, ukudla ama-oats ngobuningi kungase kwandise amathuba okuthola isisindo, ngenxa yamaphesenti aphezulu amakholori aqukethe.
Ngakho-ke, abantu abanenkinga yokugaya ukudla, njengokuphazamiseka kwesisu namathumbu, bayalulekwa ukuthi bakugweme ukudla i-oats noma imikhiqizo yayo ngobuningi, futhi kungcono ukubonana nodokotela noma isazi sokudla okunempilo ukuze banqume inani elifanele lokudla ngokusho komuntu. isimo sezempilo.
Ingabe i-oats kufanele igezwe ngaphambi kokudla?
Umbuzo ovame ukubuzwa futhi ophikisanayo uphathelene nezinga lapho kudingekile ukugeza ama-oats ngaphambi kokuwadla.
Impendulo yalo mbuzo ivela kodokotela nezazi zokudla okunomsoco.
Ngokuvamile, asikho isidingo sokugeza ama-oats ngaphambi kokudla.
Kodwa ngezinye izikhathi, kungase kube nesizathu sokukhathazeka futhi unake lesi sinyathelo.
Ama-oats aqukethe i-phytic acid, uhlobo lwenhlanganisela yamakhemikhali enomthelela ekwehleni kwesisindo.
Uma uzama ukwehlisa isisindo, kungase kube ngcono ukuthi ungawashi ama-oats akho ukuze ungalahlekelwa yile nhlanganisela enenzuzo futhi uthole izinzuzo zayo ezigcwele zokudla okunomsoco.
Ngakolunye uhlangothi, kukhona nabasekeli bokugeza ama-oats ngaphambi kokudla.
Ngoba lapho sicwilisa okusanhlamvu kwe-oat emanzini, i-bran emihle ibonakala futhi inikeza ukunambitheka okungcono ekudleni.
Ukugeza futhi kusiza ekukhipheni ukungcola namagciwane okungenzeka ukuthi akhona kuma-oats.
Ngakho-ke, ayikho impendulo eyodwa, yokugcina embuzweni wokuthi ngabe i-oats kufanele igezwe ngaphambi kokudla.
Umuntu ngamunye kufanele anqume ngokusekelwe ezidingweni zakhe siqu kanye nemigomo yezempilo.
Sekukonke, i-oats ingumthombo omkhulu we-fiber nezinye izakhi ezibalulekile.
Ngaphambi kokuba uqale ukupheka ama-oats, kunconywa ukuthi uwacwilise emanzini amahora angu-8-12 bese uwageza kahle ngaphambi kokupheka.
Ingasetshenziswa ekulungiseni amasobho futhi ingafakwa kumasaladi kanye nokudla okulula.
Abantu kufanele bacabangele imihlahlandlela yezempilo etholakalayo kanye neziqondiso futhi bavumelanise nezidingo zabo zomuntu siqu mayelana nendlela abadla ngayo i-oats.
Ukudla kwe-oatmeal: Kungakanani ukwehla kwesisindo ngesonto?
Kunezindlela eziningi zokudla abantu abasebenzisa kuzo ukuze behlise isisindo, okuhlanganisa nokudla kwe-oatmeal, okubhekwa njengenye yezidlo ezidume kakhulu ezaziwa.
Wake wazibuza ukuthi singakanani isisindo ongasinciphisa ngesonto elilodwa ngokuthatha lokhu kudla?
Uhlelo lokudla kwe-oatmeal luhlanganisa ukudla i-oatmeal ngesikhathi sasekuseni futhi esikhundleni sesidlo sakusihlwa ngesobho le-oatmeal.
Isisindo esingahle sinciphe ngokusebenzisa lokhu kudla siyahlukahluka kuye ngokuthi umuntu ngamunye udlani nokuthi uqhubeka isikhathi eside kangakanani nakho.
Ngokusho kokuhlolwa okuningi okuhlukene, abanye abantu bangalahlekelwa cishe amakhilogremu angu-4 esisindo sabo ngesonto elilodwa ngokuthatha ukudla kwe-oatmeal.
Kubuye kubikwe ukuthi ungalahlekelwa i-kilogram engu-1 ngosuku usebenzisa lokhu kudla, njengoba kubhekwa njengenye yezinhlelo zokulahlekelwa kwesisindo ezisheshayo nezemvelo.
Akungabazeki ukuthi ukudla kwe-oatmeal kufinyelela imiphumela eyanelisayo kwabaningi, njengoba i-oatmeal iqukethe amakholori aphansi kanye ne-fiber, okwandisa ukusutha nokunciphisa ukudla.
Ama-oats aqukethe namavithamini namaminerali abalulekile empilweni yomzimba.
Abanye abantu bangase bazuze kakhulu ekudleni kwe-oat ngenxa yokudla kwabo ngabanye kanye nokusebenza ngokomzimba.
Kodwa-ke, akufanele sikhohlwe ukuthi ukulahlekelwa isisindo kufanele kwenziwe ngendlela enempilo futhi ephephile, futhi hhayi ngokusekelwe ekudleni okukodwa kuphela.
Ukudla kwe-oatmeal kungakusiza ulahlekelwe isisindo ngokwemvelo futhi ngokushesha, njengoba ungalahlekelwa cishe amakhilogremu angu-3 ngesonto.
Uma ufuna ukuzama lokhu kudla, kungcono ukuthi uxhumane nochwepheshe bezokudla ukuze uqinisekise ukuthi izidingo zakho zokudla okunomsoco ziyahlangatshezwa futhi impilo yakho iyonke iyathuthukiswa.
