Ukuzuza Okusanhlamvu: Indlela Ama-Oats Akhulisa Ngayo Umzimba Nomqondo Wakho

I-oatmeal ekhilimu efakwe ama-strawberry, ama-blueberry noju, izungezwe amabhodlela nezitsha ze-oats etafuleni lokhuni lasemaphandleni. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Okuthathwayo Okubalulekile

• Ama-oats ayisidlo esimnandi esicebile ngezakhamzimba.
• Ukufaka i-oats kungasiza ekunciphiseni isisindo.
• Ama-oats angasiza ekwehliseni amazinga kashukela egazini.
• Izinzuzo zezempilo ze-oats zidlulela empilweni yenhliziyo.
• I-oatmeal iyindlela enhle kakhulu yokudla kwasekuseni okugcwele.

Kuyini i-Oats kanye ne-Oatmeal?

Ama-oats, aziwa ngokwesayensi ngokuthi i-Avena sativa, ayikudla okusanhlamvu okuphelele. Adunyiswa ngokuguquguquka kwawo kanye nezinzuzo zawo zezempilo. Ukuqonda incazelo ye-oats kubalulekile ukuze uqonde lokhu okusanhlamvu okunomsoco.

Ama-oats atholakala ngezindlela ezahlukene, okuhlanganisa:

• Ama-groats e-oat
• I-oats esikiwe ngensimbi
• Ama-oats aqoshiwe
• I-oat esheshayo

Uhlobo ngalunye lwalezi zinhlobo ze-oat lunezici ezihlukile. Zifanelekela izindlela ezahlukene zokulungiselela i-oatmeal. I-oatmeal ivame ukulungiswa ngokupheka lawa ma-oat emanzini abilayo noma ubisi.

Lokhu kuphumela esitsheni esifudumele nesinokhilimu esivame ukubizwa ngokuthi iphalishi. Izinketho ezingacutshungulwanga kahle, njenge-oat groats kanye ne-steel-cut oats, zigcina izakhamzimba eziningi. Lokhu kuzenza zibe ukukhetha okunempilo.

Ama-oats anomsoco kakhulu

Ama-oats ayimithombo enamandla yokudla okunempilo, egcwele ama-carbohydrate, i-fiber, kanye namaprotheni. Isigamu senkomishi ye-oats eyomile ikunikeza amavithamini namaminerali amaningi. Lokhu kufaka phakathi i-manganese, i-phosphorus, i-magnesium, kanye ne-iron. Lokhu kubonisa ukuthi ama-oats ayingxenye ebalulekile yokudla okunempilo.

Ukukhetha i-oats njengesidlo sasekuseni noma kunoma yisiphi isidlo kuyisinyathelo esihlakaniphile. Azigcini nje ngokusuthisa; zigcwele nezinzuzo zezempilo. I-oatmeal isekela inhlalakahle yakho iyonke.

Ama-oat aphelele acebile ngama-antioxidants

Ama-oats aphelele agcwele ama-antioxidants. Eyinhloko yi-polyphenol ekhethekile ebizwa ngokuthi i-avenanthramides. Lawa ma-compounds kuma-oats asiza ekunciphiseni ukuvuvukala nokuthuthukisa ukuhamba kwegazi.

Zikhulisa amazinga e-nitric oxide, okulungele ukujikeleza kwegazi. Lokhu kusho ukugeleza kwegazi okungcono kuwo wonke umzimba wakho.

Kodwa akupheleli lapho. Ama-oats avikela futhi ekucindezelekeni kwe-oxidative. Lokhu kuyisihluthulelo sokuhlala uphilile, njengoba ukucindezeleka kwe-oxidative kungabangela izifo ezingamahlalakhona. Ukudla ama-oats aphelele kukusiza ukuthi uthole lawa ma-antioxidants abalulekile.

Ukuvala ama-oats egolide anama-blueberries nama-raspberries ngaphansi kokukhanya kwemvelo okufudumele. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Ama-oats Aqukethe I-Fiber Encibilikayo Enamandla

Ama-oats adumile ngenani lawo lokudla okunempilo, kanti i-beta-glucan ivelele. Le fibre encibilikayo iyancibilika emanzini, yakhe ijeli esiza ekugayweni kokudla. Ukudla ama-oats kungathuthukisa impilo yakho ngezindlela eziningi.

I-Beta-glucan isekela amabhaktheriya amahle esiswini futhi isiza ukulawula ushukela egazini. Lokhu kuyisihluthulelo se-metabolism enempilo. Izifundo zibonisa ukuthi ama-oats alungele inhliziyo yakho kanye namathumbu.

Ukudla i-oats njalo kuthuthukisa ukugaya ukudla kanye nokumuncwa kwezakhamzimba. Ukwenza i-oats ibe yingxenye yokudla kwakho kungakwenza ube nempilo enhle. Kuyindlela enhle yokuphila impilo enempilo.

Ama-oats Anganciphisa Amazinga E-Cholesterol

Izifundo zibonisa ukuthi ama-oats alungele ukwehlisa i-cholesterol, ngenxa ye-beta-glucan. Le fibre yenza umzimba wakho ucubungule i-cholesterol ibe ngcono. Iyisihluthulelo sokugcina inhliziyo yakho iphilile.

I-Beta-glucan iphenduka ijeli emathunjini akho, ibambe i-cholesterol. Lokhu kuyivimba ukuthi ingangeni egazini lakho. Ukudla i-oats njalo kungenza inhliziyo yakho ibe nempilo futhi kunciphisa izingozi zesifo senhliziyo.

Ama-oats Angathuthukisa Ukulawulwa Koshukela Egazini

Ama-oats amahle kakhulu kulabo abafuna ukulawula ushukela wabo wegazi kangcono. Awusizo kakhulu kubantu abanesifo sikashukela sohlobo 2. Lokhu kungenxa yokuthi ama-oats ane-beta-glucan, i-fiber esiza ukugcina ushukela wegazi uzinzile.

I-Beta-glucan yehlisa ijubane lomzimba ekumunceni i-glucose. Lokhu kuyisihluthulelo sokuthuthukisa ukuzwela kwe-insulin. Ukushintshela ku-whole oats esikhundleni sama-carbs acwengisisiwe kungasiza ngempela ekulawuleni amazinga kashukela egazini.

I-Oatmeal iyagcwalisa kakhulu futhi ingakusiza unciphise isisindo

Abantu abaningi basebenzisa i-oatmeal yokwehlisa isisindo ukuze ibasize banciphise isisindo. Isihluthulelo ikhono le-oatmeal lokukugcina usuthi, ngenxa ye-beta-glucan, i-fiber encibilikayo. Le fibre yehlisa ijubane lokugaya ukudla futhi ithuthukise i-hormone ekutshela ukuthi usuthi.

Ukuqala usuku lwakho nge-oatmeal kungaba usizo olukhulu ekulawuleni isisindo. Isitsha esikhulu se-oatmeal singakugcina ugcwele amahora amaningi. Lokhu kungakuvimbela ekudleni ukudla okulula kakhulu kamuva ngosuku. Nazi ezinye izinzuzo ze-oatmeal zokwehlisa isisindo:

• Ine-fiber eningi futhi isiza ukugcina umuzwa wokugcwala
• Isekela ukugaya ukudla okunempilo kanye nokulawula isifiso sokudla
• Yenza ngezifiso kalula ngezithelo, amantongomane, noma izinongo ukuze kuthuthukiswe ukunambitheka kanye nokudla okunempilo

Ukusebenzisa i-oats ukuze uzizwe usuthi kungakusiza unciphise isisindo. I-oatmeal iyindlela emnandi yokusekela indlela yokuphila enempilo.

Izinzuzo ze-Oats Ezigayiwe Kahle kanye Nokunakekelwa Kwesikhumba

I-oatmeal ye-Colloidal, noma i-oats egayiwe kahle, ilungele isikhumba sakho. Isetshenziswa emikhiqizweni eminingi ngenxa yemiphumela yayo yokuthoba. Ivunyelwe ngisho yi-FDA ukwelapha i-eczema.

Abantu bathola ukuthi kuyasiza kakhulu ekukhwehleleni nasekucasukeni. Ukuyifaka ohlelweni lwakho lokunakekela isikhumba kungaba usizo kakhulu.

Nazi ezinye zezizathu zokuthi kungani:

• Ibuyisela umswakama esikhumbeni esomile.
• Inikeza ukukhucululwa okuthambile kwesikhumba.
• Inezakhiwo zokulwa nokuvuvukala.
• Isebenza njengesivikelo esivikela isikhumba.

Ukusebenzisa i-oats ekunakekelweni kwesikhumba sakho kungathuthukisa impilo yesikhumba sakho. Ithambile kodwa isebenza kahle emikhiqizweni eminingi, njenge-lotion nezinto zokugeza.

Ama-oats Anganciphisa Ingozi Yokuba Nesifuba Somoya Ebuntwaneni

Izifundo zakamuva zibonisa ukuthi ukwethula i-oats kusenesikhathi kungasiza ekunciphiseni ingozi ye-asthma ezinganeni. Abazali bafuna izindlela zokuvimbela i-asthma, bagxile ekudleni nasendleleni yokuphila. I-oats inikeza okungaphezu nje kokudla okunomsoco; ingase futhi ithuthukise impilo yokuphefumula.

Ama-oats agcwele izakhamzimba ezisekela amasosha omzimba. Ukwengeza ama-oats ekudleni kwengane kungaba kuhle emindenini ekhathazekile nge-asthma. Ezinye izifundo ziphakamisa ukuthi ama-oats anganciphisa ukuvuvukala, okuyinkinga enkulu ku-asthma.

Ingane ithatha indishi ye-oats yegolide etafuleni lamapulangwe ekhishini elikhanyiswe yilanga. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Njengoba ucwaningo nge-oats kanye ne-asthma ezinganeni lukhula, ukwazi ukuthi ukudla kuthinta kanjani i-asthma kubalulekile. Nakuba kudingeka izifundo ezengeziwe, i-oats ingasiza ekuvimbeleni i-asthma. Lokhu kungaholela empilweni engcono yezingane.

Ama-oats Angasiza Ekudambiseni Ukuqunjelwa

I-Oats, kanye ne-oat bran ikakhulukazi, zinhle kakhulu kulabo abanokuqunjelwa. Zigcwele i-fiber yokudla futhi ziyasiza ekugayeni ukudla. Lokhu kuzenza zibe zinhle kakhulu ekugcineni ukuhamba kwamathumbu akho njalo.

I-fibre encibilikayo kuma-oats isiza ukwenza indle yakho ihlale ivamile. Lokhu kuhle empilweni yakho yonke yamathumbu.

Ukwengeza i-oats ekudleni kwakho kulula. Nazi ezinye izinzuzo:

• I-fiber eningi isho impilo engcono yokugaya ukudla.
• Zikusiza ukuthi uphuze njalo.
• I-oat bran yenza indle ithambe ngokumunca amanzi.

Ngokudla i-oats, uthola ukudla okunomsoco okusiza nohlelo lwakho lokugaya ukudla. Lokhu kwenza i-oats ibe ukukhetha okuhle kakhulu kokuthuthukisa impilo yamathumbu akho.

Indlela Yokufaka Ama-Oats Ekudleni Kwakho

Ama-oats kulula ukuwafaka ekudleni okuningi. Ahle kakhulu ekuphekeni ngama-oats ukuze uthole impilo enempilo. Qala usuku lwakho ngesitsha se-oatmeal esifudumele, esifakwe izithelo, amantongomane, noma uju. Kuyindlela enempilo yokuqala.

Zama ukubhaka nama-oats. Aphelele kuma-cookies, ama-muffin, noma isinkwa. Lokhu kudla okumnandi akugcini nje ngokuba mnandi kodwa futhi kunempilo kunokujwayelekile.

Ama-smoothie angenye indlela ejabulisayo yokusebenzisa ama-oats. Hlanganisa nezithelo ne-yogurt ukuze uthole isiphuzo esinokhilimu nesinomsoco. Ungaqinisa futhi amasobho nama-sauce nge-oats ukuze uthole ukudla okunomsoco okwengeziwe.

Ungakhohlwa ukusebenzisa ama-oats ezitsheni ezinongiwe. Anezela umsoco kanye nokuthungwa kwezitshulu noma i-meatloaf. Ngokuzama izindlela ezahlukene zokudla i-oatmeal nokufaka ama-oats ekudleni, uzojabulela izinzuzo zawo futhi ugcine ukudla kwakho kuthakazelisa.

Izinzuzo Zempilo Zokudla Ama-oats Ekudleni Kwansuku Zonke

Ukudla ama-oats nsuku zonke kungathuthukisa kakhulu impilo yakho. Asiza ukwehlisa i-cholesterol futhi athuthukise ukuhamba kwegazi. Lokhu kwenza inhliziyo yakho ibe nempilo enhle.

Ama-oats nawo ayasiza ekulawuleni amazinga kashukela egazini. Lokhu kuhle kubantu abanesifo sikashukela noma abamelana ne-insulin.

Ama-oats agcwele i-fibre encibilikayo, okuyinto enhle kakhulu ohlelweni lwakho lokugaya ukudla. Asiza ekuvimbeleni ukuqunjelwa futhi agcine ukuhamba kwamathumbu akho kujwayelekile. Amandla awo okukwenza uzizwe usuthi angasiza nasekulawuleni isisindo.

I-oatmeal iyindlela enhle yokudla kwasekuseni ngoba ikugcina usuthi futhi ikunika amandla aqinile. Iyingxenye ebalulekile yesimiso sasekuseni esinempilo.

I-oatmeal eshisayo enamajikijolo, ubisi lwe-oat, ne-granola ekhishini elikhanyiswe yilanga. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Kulula ukuwengeza ezitsheni eziningi, njenge-smoothies kanye nezimpahla ezibhakiwe. Ukuwenza abe yingxenye ejwayelekile yokudla kwakho kuthuthukisa impilo yakho. Qala ukujabulela impilo engcono ngokufaka i-oats ekudleni kwakho kwansuku zonke.

Izingozi Ezingaba Khona Zempilo Zokudla Ama-Oats

Ama-oats alungele ukudla okuningi, kodwa angaba yingozi kwabanye. Abantu abanesifo sokuzwela i-gluten noma isifo se-celiac kudingeka baqaphele. Lokhu kungenxa yokuthi ama-oats angase angcoliswe yi-gluten ngesikhathi sokucubungula.

Futhi, ama-oats ane-fiber eningi. Lokhu kungabangela ukuqunjelwa noma ubuhlungu besisu kulabo abangajwayele. Kungcono ukuqala ngenani elincane uma usanda kuqala i-fiber.

• Ukungcoliswa kwe-gluten okungenzeka
• Ukuphazamiseka kokugaya ukudla kubantu abangajwayele
• Kunconywa ukulinganisela kokudla i-fiber

Ukwazi lezi zingozi kungakusiza ukuthi ujabulele ama-oats ngokuphephile. Konke kumayelana nokuqaphela nokuqaphela.

Amathiphu Okukhetha Imikhiqizo Ye-Oat Enempilo

Ukukhetha imikhiqizo efanele ye-oat kubalulekile empilweni yakho. Khetha izinketho ezingacutshungulwanga kakhulu njenge-oat esikiwe ngensimbi noma ezigoqiwe. Lezi zigcina izakhamzimba eziningi kune-oat esheshayo. Uma uzwela kakhulu ku-gluten, qiniseka ukuthi uhlola amalebula angenayo i-gluten.

Qaphela ushukela owengeziwe noma izithako zokugcina ukudla ku-oatmeal esheshayo. Ukufunda uhlu lwezithako kubalulekile. Ama-oats e-organic ayisinqumo esihle ngoba agwema izibulala-zinambuzane eziyingozi.

• Khetha i-oats esikiwe ngensimbi noma egoqiwe ukuze uthole izinzuzo eziphezulu zempilo.
• Bheka izinhlobo ezingenayo i-gluten uma kudingeka.
• Gwema i-oat esheshayo enoshukela owengeziwe noma izithasiselo.
• Khetha imikhiqizo yemvelo ukuze ukhethe okungenazo izibulala-zinambuzane.

Isiphetho

Ama-oats ayimithombo yokudla okunempilo enezinzuzo eziningi zezempilo. Agcwele amaminerali abalulekile, amavithamini, kanye nefayibha. Lokhu okusanhlamvu okuphelele kungathuthukisa impilo yenhliziyo futhi kusize ekulawuleni amazinga kashukela egazini.

Ama-oats enza okungaphezu nje kokukugcina ugcwele. Aphinde asize ekulawuleni i-cholesterol, ekulawuleni isisindo, futhi anganciphisa ngisho nengozi ye-asthma yengane. Lokhu kuwenza abe ukukhetha okuhle kokudla kwakho.

Uma ucabanga ngama-oats, kuyacaca ukuthi alungele impilo yakho. Ungazijabulela njenge-oatmeal noma ezitsheni ezibhakiwe. Amnandi futhi alungele wena. Ngakho-ke, kungani ungangezi ama-oats ekhishini lakho namuhla?

Insimu ye-oat yegolide enezitshalo ze-oat ezintsha kanye nemikhiqizo ye-oat egcwele okusanhlamvu ekukhanyeni kwelanga. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

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