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

Okuthathwayo Okubalulekile

• I-Oats iyi-superfood egcwele izakhamzimba.
• Ukufaka ama-oats kungasiza ekunciphiseni isisindo.
• Ama-oats angasiza ukwehlisa amazinga kashukela egazini.
• Izinzuzo zezempilo ze-oats zidlulela empilweni yenhliziyo.
• I-Oatmeal iyindlela enhle kakhulu yokudla kwasekuseni kokugcwalisa.

Yini i-Oatmeal ne-Oatmeal?

I-Oats, eyaziwa ngokwesayensi ngokuthi i-Avena sativa, iwukudla okusanhlamvu okuphelele. Babungazwa ngokuguquguquka kwabo kanye nezinzuzo zezempilo. Ukuqonda incazelo ye-oats kuyisihluthulelo sokwazisa lokhu okusanhlamvu okunomsoco.

Ama-oats atholakala ngezindlela ezahlukahlukene, kufaka phakathi:

• Ama-oat groats
• I-oats eyenziwe ngensimbi
• Ama-oats aqoshiwe
• Ama-oats asheshayo

Ngayinye yalezi zinhlobo ze-oat inezici ezihlukile. Zifanele izindlela ezahlukene zokulungiselela oatmeal. I-Oatmeal ivame ukulungiswa ngokupheka lawa ma-oats emanzini abilayo noma ubisi.

Lokhu kubangela isidlo esifudumele nesinokhilimu esivame ukubizwa ngokuthi iphalishi. Izinketho ezingacutshungulwa kancane, njenge-oat groats kanye ne-steel-cut oats, zigcina imisoco eningi. Lokhu kubenza ukukhetha okunempilo.

I-Oats Inomsoco Ngokumangalisayo

I-Oats iwumthombo onamandla wokudla okunomsoco, ogcwele ama-carbohydrate, i-fiber, namaprotheni. Inkomishi enguhhafu ye-oats eyomile ikunikeza amavithamini namaminerali amaningi. Lezi zihlanganisa i-manganese, i-phosphorus, i-magnesium nensimbi. Lokhu kubonisa ukuthi i-oats iyingxenye ebalulekile yokudla okunempilo.

Ukukhetha ama-oats ngesidlo sasekuseni noma noma yikuphi ukudla kuyisinyathelo esihlakaniphile. Abagcini nje ngokugcwalisa; nazo zigcwele izinzuzo zezempilo. I-Oatmeal isekela inhlalakahle yakho yonke.

I-Whole Oats inothile ngama-Antioxidants

I-oats ephelele igcwele ama-antioxidants. Okuyinhloko i-polyphenol ekhethekile ebizwa ngokuthi i-avenanthramides. Lezi zinhlanganisela ku-oats zisiza ukunciphisa ukuvuvukala futhi zithuthukise ukugeleza kwegazi.

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

Kodwa akugcini lapho. Ama-oats aphinde avikele ekucindezelekeni kwe-oxidative. Lokhu kuyisihluthulelo sokuhlala unempilo, njengoba ukucindezeleka okwenziwe nge-oxidative kungabangela izifo ezingapheli. Ukudla i-oats ephelele kukusiza ukuthi uthole lawa ma-antioxidants abalulekile.

Ama-Oats Aqukethe I-Fiber Encibilikayo Enamandla

I-Oats idume ngenani layo lokudla okunempilo, kanti i-beta-glucan igqama. Le fibre encibilikayo incibilika emanzini, yakhe ijeli esiza ukugaya. Ukudla i-oats kungathuthukisa impilo yakho ngezindlela eziningi.

I-Beta-glucan isekela amagciwane amathumbu amahle futhi isiza ukulawula ushukela wegazi. Lokhu kuyisihluthulelo se-metabolism enempilo. Ucwaningo lubonisa ukuthi i-oats inhle enhliziyweni namathumbu akho.

Ukudla i-oats njalo kuthuthukisa ukugaya nokumuncwa kwezakhi. Ukwenza i-oats ingxenye yokudla kwakho kungakwenza ube nempilo enhle. Kuyindlela enhle yokuphila impilo enempilo.

Ama-Oats Angehlisa Amazinga e-Cholesterol

Ucwaningo lukhombisa ukuthi i-oats inhle kakhulu ekwehliseni i-cholesterol, sibonga i-beta-glucan. Le fibre yenza umzimba wakho usebenze kangcono nge-cholesterol. Kuyisihluthulelo sokugcina inhliziyo yakho iphilile.

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

Ama-Oats Angathuthukisa Ukulawulwa Koshukela Wegazi

I-Oats inhle kulabo abafuna ukuphatha ushukela wabo wegazi kangcono. Ziwusizo kakhulu kubantu abanesifo sikashukela sohlobo 2. Lokhu kungenxa yokuthi i-oats ine-beta-glucan, i-fiber esiza ukugcina ushukela wegazi uzinzile.

I-Beta-glucan ibambezela indlela umzimba omunca ngayo ushukela. Lokhu kuyisihluthulelo sokuthuthukisa ukuzwela kwe-insulin. Ukushintshela kuma-oats aphelele esikhundleni sama-carbs acolisisiwe kungasiza ngempela ukulawula amazinga kashukela egazini.

I-Oatmeal Igcwalisa Kakhulu Futhi Ingase Ikusize Ulahlekelwe Isisindo

Abantu abaningi basebenzisa i-oatmeal yokulahlekelwa isisindo ukuze babasize behlise isisindo. Okubalulekile yikhono le-oats lokukugcina ugcwele, sibonga i-beta-glucan, i-fiber encibilikayo. Le fibre ibambezela ukugayeka kokudla futhi ikhuphule ihomoni ekutshela ukuthi usuthi.

Ukuqala usuku lwakho nge-oatmeal kungaba usizo olukhulu ekulawuleni isisindo. Isitsha esikhulu se-oatmeal singakugcina ugcwele amahora. Lokhu kungase kukuvimbele ukuthi ungadli kakhulu ngokuhamba kwesikhathi. Nazi ezinye izinzuzo ze-oatmeal zokulahlekelwa isisindo:

• Iphezulu ku-fiber futhi isiza ukugcina umuzwa wokugcwala
• Isekela ukugaya okunempilo nokulawula ukudla
• Kwenziwa ngokwezifiso kalula ngezithelo, amantongomane, noma izinongo ukuze kuthuthukiswe ukunambitheka nokudla

Ukusebenzisa i-oats ukuze uzizwe ugcwele kungakusiza ulahlekelwe isisindo. I-Oatmeal iyindlela ehlwabusayo yokusekela indlela yokuphila enempilo.

I-Finely Ground Oats kanye Nezinzuzo Zokunakekelwa Kwesikhumba

I-colloidal oatmeal, noma i-oats egayiwe kahle, ilungele isikhumba sakho. Isetshenziswa emikhiqizweni eminingi ngenxa yemiphumela yayo epholile. Igunyazwe ngisho yi-FDA ekwelapheni i-eczema.

Abantu bayithola isiza kakhulu ngokuluma nokucasuka. Ukuyengeza ohlelweni lwakho lokunakekela isikhumba kungaba usizo kakhulu.

Nazi ezinye izizathu zokuthi kungani:

• Ibuyisela umswakama esikhumbeni esomile.
• Inikeza i-exfoliation emnene.
• Inezici zokuqeda ukuvuvukala.
• Isebenza njengesithiyo sokuzivikela esikhumbeni.

Ukusebenzisa i-oats ekunakekeleni isikhumba sakho kungathuthukisa impilo yesikhumba sakho. Imnene kodwa isebenza emikhiqizweni eminingi, njengamaloshini nezinto zokugeza.

I-Oats Ingase Yehlise Ingozi Yesifuba Somoya Ezinganeni

Ucwaningo lwakamuva lubonisa ukuthi ukwethula i-oats kusenesikhathi kungasiza ukunciphisa ingozi yesifuba somoya ezinganeni. Abazali bafuna izindlela zokuvimbela isifuba somoya, bagxile ekudleni nasekuphileni. I-Oats inikeza okungaphezu nje kokudla okunomsoco; zingase futhi zithuthukise impilo yokuphefumula.

Ama-oats agcwele imisoco esekela amasosha omzimba. Ukwengeza ama-oats ekudleni kwengane kungaba kuhle emindenini ekhathazekile ngesifuba somoya. Ezinye izifundo ziphakamisa ukuthi i-oats inganciphisa ukuvuvukala, inkinga enkulu ku-asthma.

Njengoba ucwaningo lwama-oats kanye nesifuba somoya ezinganeni lukhula, ukwazi ukuthi ukudla kusithinta kanjani isifuba somoya kubalulekile. Nakuba kudingeka izifundo ezengeziwe, ama-oats angasiza ekuvimbeleni isifuba somoya. Lokhu kungaholela empilweni engcono yezingane.

I-Oats Ingasiza Ekudambiseni Ukuqunjelwa

Ama-oats, kanye ne-oat bran ikakhulukazi, kuhle kulabo abanokuqunjelwa. Zigcwele i-fiber yokudla futhi zisiza ekugayeni ukudla. Lokhu kubenza bahle kakhulu ekugcineni ukunyakaza kwakho kwamathumbu kujwayelekile.

I-fiber encibilikayo kuma-oats isiza ukwenza isitulo sakho sibe njalo. Lokhu kuhle empilweni yakho yonke yamathumbu.

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

• I-fiber eyengeziwe isho impilo engcono yokugaya.
• Zikusiza ukuthi ukhiphe ithumbu njalo.
• I-Oat bran yenza indle ithambe ngokumunca amanzi.

Ngokudla i-oats, uthola ukudla okunomsoco futhi okusiza isimiso sakho sokugaya ukudla. Lokhu kwenza i-oats ibe yisinqumo esihle sokuthuthukisa impilo yakho yamathumbu.

Indlela Yokuhlanganisa I-Oats ekudleni Kwakho

Ama-oats kulula ukuwengeza ekudleni okuningi. Zinhle kakhulu kumaresiphi ane-oats ukuze kuguqulwe impilo. Qala usuku lwakho ngesitsha se-oatmeal esifudumele, esinezithelo, amantongomane, noma uju. Kuyindlela enomsoco yokuqala.

Zama ukubhaka nama-oats. Aphelele kumakhukhi, ama-muffin, noma isinkwa. Lokhu kudla akumnandi nje kuphela kodwa futhi kunempilo kunokujwayelekile.

I-Smoothies enye indlela ejabulisayo yokusebenzisa i-oats. Hlanganisa nezithelo neyogathi ukuze uthole isiphuzo esinokhilimu, esinomsoco. Ungakwazi futhi ukujiyisa amasobho namasoso ngama-oats ukuze uthole umsoco owengeziwe.

Ungakhohlwa ukusebenzisa i-oats ezitsheni ezinomsoco. Bangeza umsoco kanye nokuthungwa esitsheni noma ku-meatloaf. Ngokuzama izindlela ezihlukene zokudla i-oatmeal kanye nokuhlanganisa i-oats ekudleni, uzojabulela izinzuzo zayo futhi ugcine ukudla kwakho kuthakazelisa.

Izinzuzo Zezempilo Zokudla I-Oats Zokudla Kwansuku zonke

Ukudla ama-oats nsuku zonke kungathuthukisa kakhulu impilo yakho. Basiza ukwehlisa i-cholesterol futhi bathuthukise ukugeleza kwegazi. Lokhu kwenza inhliziyo yakho ibe nempilo.

Ama-oats nawo asiza ukulawula amazinga kashukela egazini. Lokhu kuhle kubantu abanesifo sikashukela noma abangakwazi ukumelana ne-insulin.

Ama-oats agcwele i-fiber encibilikayo, elungele uhlelo lwakho lokugaya. Zisiza ekuvimbeleni ukuqunjelwa futhi zigcine ukunyakaza kwakho kwamathumbu kujwayelekile. Ikhono labo lokukwenza uzizwe ugcwele lingasiza nasekulawuleni isisindo.

I-Oatmeal iyisinqumo esihle sasekuseni ngoba ikugcina ugcwele futhi ikunikeza amandla angaguquki. Kuyingxenye ebalulekile yendlela yasekuseni enempilo.

Ama-oats kulula ukungeza ezitsheni eziningi, njengama-smoothies nezimpahla ezibhaka. Ukuzenza ingxenye evamile yokudla kwakho kuthuthukisa impilo yakho. Qala ukujabulela impilo engcono ngokungeza ama-oats ekudleni kwakho kwansuku zonke.

Izingozi Zezempilo Ezingaba Khona Zokudla Oats

Ama-oats alungele ukudla okuningi, kodwa angaba yingozi kwabanye. Abantu abanokuzwela kwe-gluten noma isifo se-celiac kufanele 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 abangakujwayele. Kungcono ukuqala ngamanani amancane uma umusha ku-fiber.

• Ukungcoliswa kwe-gluten okungenzeka
• Ukungakhululeki kokugaya ukudla kubantu abangajwayele
• Ukulinganisela kunconywa ekudleni kwe-fiber

Ukwazi lezi zingozi kungakusiza ujabulele i-oats ngokuphepha. Konke kumayelana nokuqaphela nokucophelela.

Amathiphu Wokukhetha Imikhiqizo Ye-Oat Enempilo

Ukukhetha imikhiqizo ye-oat efanele kuyisihluthulelo sempilo yakho. Khetha izinketho ezingacutshunguliwe kancane njenge-steel-cut noma i-oat rolled. Lezi zigcina imisoco eminingi kune-oats esheshayo. Uma uzwela ku-gluten, qiniseka ukuthi uhlola amalebula angenayo i-gluten.

Qaphela ushukela owengeziwe noma ama-preservatives ku-oatmeal esheshayo. Ukufunda uhlu lwesithako kubalulekile. I-Organic oats iyisinqumo esihle ngoba igwema izibulala-zinambuzane eziyingozi.

• Khetha i-steel-cut-cut or rolling oats ukuze uthole izinzuzo eziphezulu zezempilo.
• Bheka izinhlobo ezingenayo i-gluten uma kudingeka.
• Gwema ama-oats asheshayo anoshukela owengeziwe noma ama-preservatives.
• Khetha imikhiqizo yemvelo ukuze ukhethe okungenazo izibulala-zinambuzane.

Isiphetho

I-Oats iyisizinda somsoco esinezinzuzo eziningi zezempilo. Agcwele amaminerali abalulekile, amavithamini, nemicu. Lezi zinhlamvu zingathuthukisa impilo yenhliziyo futhi zisize ukulawula amazinga kashukela egazini.

I-Oats yenza okungaphezu nje kokukugcina ugcwele. Ziphinde zisize ekulawuleni i-cholesterol, ukulawula isisindo, futhi zinganciphisa ngisho nengozi ye-asthma yezingane. Lokhu kubenza babe ukukhetha okuhle ekudleni kwakho.

Uma ucabanga ngama-oats, kuyacaca ukuthi alungele impilo yakho. Ungawajabulela njenge-oatmeal noma ezintweni ezibhakiwe. Amnandi futhi akulungele. Ngakho-ke, kungani ungafaki ama-oats ekhishini lakho namuhla?

Ukufunda Okuqhubekayo

Uma ukujabulele lokhu okuthunyelwe, ungaphinda uthande lezi ziphakamiso:

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• Thuthukisa impilo yakho: Amandla we-L-Lysine Supplements achazwe