I-oatmeal porridge iyasiza kuwo wonke umuntu ngaphandle kokuhlukile kusukela ebuntwaneni, ngakho ukudla kusekelwe oatmeal kuyathandwa. Manje ungathenga zonke izinhlobo zemikhiqizo ene-oat flakes, isibonelo i-muesli, zonke izinhlobo zezitshalo nezithelo zomisiwe, isinkwa nama-biscuits. Ukudla ama-oat flakes kuyasiza kakhulu ezifweni ezihlukahlukene zesisu, basiza ukususa ubuthi futhi ngokuphambene, banikeza amavithamini emzimbeni.
Izinzuzo zokudla oatmealUkusetshenziswa kwama-oat flakes kukuvumela ukuba ugcwalise umzimba nge-calcium, i-magnesium, i-sodium, i-zinc, i-iron, i-phosphorus, kanye namavithamini B, E kanye ne-PP. Uma udla njalo i-camember, ulungiselelwe kusuka ku-oatmeal, uzolawula futhi usebenzise umzimba, isimiso se-inertial, usize ukuthuthukisa umkhuhlane wakho, futhi uma ufuna ukuphonsa amakhilogremu engeziwe. Yiqiniso, ukulahlekelwa isisindo kuyadingeka ngaphandle kokwehliswa impilo yakho, ngakho lokhu kudingeka ukhethe ukudla okufanele kakhulu kuwe. Sikulungele ukukutshela ngabanye babo.
Ukudla nge-oatmeal nemifino
Lokhu kudla kusho ukusetshenziswa kwemifino ehlanzekile, njengamakhukhamba, utamatisi, kanye nokuphekwa kuhhavini: lezi zingaba zucchini, isilimo se-asparagusi, isitshalo seqanda, pepper yesiBulgaria. Shintsha imenyu yakho ngemifino ehlukahlukene kusuka emifino kanye nokwengezwa kwamanzi kalamula noma amafutha omnqumo. Ngaphandle kwalokho ungasebenzisi usawoti, izinongo ezihlukahlukene, futhi-ke, imayonnaise. Le mikhiqizo ayinaso ekuthweni kwesisindo. Emayonnaise ngokuvamile kunezibalo eziningi zamakhemikhali, zivusa ukuqoqwa kwamanoni amaningi, ziphazamise umzimba we-metabolism. Izinongo zenzelwe ukwandisa ukudla, futhi uma ukudliwayo akuyona into efiselekayo. Unomhlaba wokugcina umthamo emzimbeni, okusho ukuthi kuthatha isikhathi esiningi ukulahlekelwa isisindo.
Ukudla izithelo nokudla
Lokhu kudla akukona okunzima njengokwedlule, futhi kuzothandwa kakhulu nabathandi bamnandi. Uma ufuna ukuwusebenzisa ukuze ufeze umgomo wakho, ungakwazi ukudla ngaphezu kwe-oatmeal: izithelo ezomile nezithelo ezintsha, kodwa izikhathi eziyisihlanu kuphela, ukuphuka phakathi kokudla kufanele kube amahora amathathu. Kuhle uma ekudleni kwakho ngeke kube nje i-oatmeal, kodwa i-porridge enezithelo ezihlukahlukene noma amajikijolo. Yengeza nezithelo zakho ozithandayo ezomile, ezifana nezomisiwe, ama-apricot omisiwe, umlimi omuncu. Njengoba izithasiselo ezivela ezitshalweni zinama-kilojoule ahlukene, isabelo sabo esiphezulu kufanele sibe amagremu angu-100 kuphela ngama-250 amagremu we-porridge. Lokhu kuzokhipha isisu, okungadliwa ngesikhathi esisodwa. Uma uthanda amantongomane, wengeze wona, kodwa hhayi ngaphezu kwamagremu angu-50. Ingabe ukhetha ipulishi elimnandi? Yiphunga uju ngamasipuni amabili. Njengoba lokhu kudla kuhlanganisa imikhiqizo eminingi, imvamisa yokuthatha iphariji incishisiwe ibe yinto evamile izikhathi ezintathu: ukudla kwasekuseni, kwasemini nakusihlwa. Ngesikhathi sasekuseni nasemini awukwazi ukudla okungaphezu kuka-300 amagremu ezithelo ezintsha. Izinsuku ezingu-14. Umphumela uzoguquka kusuka ku-5 kuya ku-10 kilogram, kuye ngomzimba wakho.
I-oatmeal mono
Ukuze ungalimazi impilo yakho usebenzisa lokhu kudla, yigcine izinsuku ezintathu kuya kwezingu-5. Konke ngoba udinga kuphela amagremu angu-250 we-oatmeal izikhathi ezingu-5 ngosuku. Lokhu kudla kuthiwa okusheshayo. Isicelo salo sizokwenza ube lula ngo-4-5 kilogram, ungayisebenzisa ngezinyanga eziyisithupha. Hlela njalo izinsuku ze-oat. Kodwa-ke, awukwazi ukusebenzisa ukudla okunjalo ukulahlekelwa isisindo sonke isikhathi. Izinsuku ezingu-5 zingasetshenziswa, isibonelo, uma kunesidingo, masinyane uzifake ekubukeni okukhangayo komunye uhlobo lomcimbi.
Ukuhlanza ukudla okwe-oatmeal
Ngokuvamile abantu bafuna ukusiza umzimba wabo ukuba ususe ama-slag anqwabelene, uthuthukise umsebenzi wamathumbu nesisu. Ukuze wenze lokhu, ungasebenzisa ukudla okuhlanza usebenzisa i-oatmeal. Kulesi simo, usuku lwakho lokuthola ingilazi yamaminerali namanje amanzi noma ingilazi yeshukela eluhlaza ngaphandle kokushukela. Linda imizuzu engu-30 futhi ungadla amagremu angu-250 we-oatmeal okuphekwe ngokungeziwe kwamanzi noma ubisi, ngaphandle kokushukela noma usawoti. Ekudleni kwasemini ungafaka izinhlanzi ezinamanzi ezinamafutha aphansi, kanye nokupheka inyama enamafutha aphansi. In the snack ntambama, adle noma apula noma isiphuzo of kefir fat-free. Ekudleni, udinga ama-250 amagremu we-oatmeal.
Into eyinhloko kulokhu kudla ukunciphisa ukusetshenziswa kokusemathinini, ufulawa nokudla okumnandi. Kubathandi abakhulu bamnandi bayavunyelwa emanzini amancane ujusi, i-jam ephekwe ekhaya futhi, yiqiniso, izithelo, amantongomane. Ungahlala ekudleni okunjalo inyanga eyodwa. Nakuba lokhu kudla akusho umgomo wokulahlekelwa isisindo, kodwa uma kuphakame kakhulu kunomkhuba, kuzoqhubeka kancane kancane, njengoba umzimba uqala ukukhiqiza i-slag.
Iziphuzo zokudla
Yiqiniso, noma yikuphi ukudla, umzimba udinga ukuthatha iziphuzo ezithile, ngoba akuzona zonke ezingenabungozi futhi ukusetshenziswa kweziphuzo ezivamile kudlala indima enkulu. Ungaphuzi i-cocktails enezinombolo eziningi zamakhemikhali nama-khalori. Thenga ama-juice, amanzi aphethwe yi-carbonate futhi uhlanganise ne-sugar addition kufanele futhi akhishwe ekudleni kwakho. Ukuze ushintshe konke, ngakho-ke kufanele ulungiselele itiye, noma omnyama, noma obuluhlaza, ama-juice ozilungiselela wona. Ungakwazi ukuphuza kokubili inja kanye neminti, kodwa konke lokhu kufanele kudliwe ngaphandle kokushukela nokulingana okuncane. Uma uhambisane nazo zonke izidingo ezibekwa yi-oatmeal yokudla, uzothola ngempela umphumela oyifunayo.