Oatmeal Ukudliwa Ukudla

Wonke umuntu uyazi ngezinzuzo ze-oatmeal . Kodwa-ke, kufanele ugcine ukudla okudliwa yi-oatmeal okungaphezu kwenyanga. I-oatmeal ayiqukethe amaprotheni ezilwane aqukethe ama-amino acids ebalulekile emzimbeni womzimba, futhi awekho amafutha kuwo ahlinzeka ngezinqubo zokuxuba, ngakho kufanele ucabange ngomphumela wokudla lokhu emzimbeni wesifazane osemusha. Ama-amino acids, okwakhiwa ukubola kwamaprotheni athathwa ngokudla, yizinto zokwakha zamaseli omzimba, ngaphandle kwazo izicubu azikwazi ukubuyiswa.

I-amino acids ayitholakali kuphela emifino, kodwa futhi nasezintheni zamaprotheni (inhlanzi, inyama kanye nemikhiqizo yobisi).

Ngokungabi khona isikhathi eside kweprotheyini yezilwane emzimbeni, ukuzivikela kuyingozi kakhulu , umzimba awukhiqizi amasosha omzimba omzimba kanye namaprotheni egazi we-gamma-globulin ahileleke ekuphenduleni amasosha omzimba. Futhi, inqubo yokuvuthwa kweqanda iyaphazanyiswa, okuholela ekushintsheni komjikelezo wokuya esikhathini. Ukungabi namaprotheni kubangela ukwehliswa kwezinwele nezipikili.

Amafutha asithinta kakhulu imisebenzi ebalulekile yomzimba. Ama-proteins enza i-cholesterol engokwemvelo eyingozi, ebangela ukuqina kwe-atherosclerosis. Kodwa-ke, i-cholesterol ingabuye ibe usizo, eveza ama-hormone e-steroid adingekayo ukuze imvelo iqondise izinqubo zemethamo. I-cholesterol ewusizo iqukethe amafutha asolwandle namafutha yemifino, futhi inyama enobungozi enobungozi.

Yini i-oatmeal ehlanganisa?

Ukudla oatmeal yi-oatmeal emanzini ngaphandle kwamafutha, usawoti kanye noshukela. Kufanele kube okungenani izikhathi ezine ngosuku. Ngokudla okunamafutha okudliwayo, udinga usuku lokuphuza okungenani i-litre engamahhafu yamanzi amaminerali namanje, itiye noma ikhofi ngaphandle kokushukela. Kunconywa ukuphuza i-kefir ephansi yamafutha. Ungadla izithelo ezintsha, imifino kanye namajikijolo (iklabishi, izaqathe, i-peas eluhlaza, utamatisi, ukhukhamba, ama-apula, ama-plums, ama-cherries, ama-currants, ama-gooseberries, ama-strawberries). Awukwazi ukudla amazambane, ubhanana nezithelo ezimnandi.

Kunezinhlobo ezihlukahlukene zokudla: isikhathi eside (esingaphezu kwenyanga kanye kanye ngonyaka) nokubizwa ngokuthi ukulayishwa kwezinsuku (kanye ngesonto noma kwezinsuku ezintathu ngenyanga). Ukudla okune-oatmeal okufanele kakhulu ukhetho lwesibili.

Yini ewusizo ku-oatmeal

Inzuzo enkulu ye-oats ukugcinwa kwe-carbohydrate eyinkimbinkimbi, emithombo yamandla. I-oatmeal inconywa ukudla kwasekuseni, ngoba i-carbohydrate eyinkimbinkimbi idliwa isikhathi eside futhi inike amandla isikhathi eside. I-oatmeal porridge iphinde iqukethe isitashi, igqugquzela futhi ibuyiselwe i-mucosa yesisu. I-fibre iphinda ithathe futhi isuse amakhemikhali kanye nemikhiqizo yemithi emzimbeni.

Futhi, i-oatmeal icebile ngamafutha nemifino, kodwa isikhathi eside asikwazi ukwanelisa izidingo zomzimba. Ngaphezu kwalokho, i-oatmeal ine-vitamin B, i-mineral and trace elements.

Indlela yokupheka i-oatmeal

Ukuze ulungise i-oatmeal porridge udinga ukuthulula ama-oat ajwayelekile emanzini abilayo bese upheka ngokuvuselela okuqhubekayo imizuzu emihlanu. I-pergori ewusizo kakhulu, ungafaka izithelo noma izithelo ezomile. Ukuqeda i-porridge kumele kufane nokufana ne-jelly enamandla.

Yini esizoyithola ngenxa yalokho

Ukuhlonipha ngokufanele lokhu kudla kunganciphisa isisindo ngamakhilogremu amathathu ngesonto, ngoba i-oatmeal ihlanze kahle amathumbu. I-porridge ivula ulwelwesi olunamathumbu lwesisu nesisu, kuthuthukisa ukugaya. Ukusetshenziswa njalo kwiphalaji kukhuthaza ukukhiqizwa kwe-microflora. Uma usebenzisa ukudla okudla okwesibatha kanye ngesonto, umzimba uzosula futhi uhlanze, okwenza kube ngcono umzimba.

Ukusetshenziswa kwe-oatmeal yokudla kwasekuseni kuzofaka isandla empilweni yakho nasemoyeni omuhle.