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?

Umusho Wokuzihlangula

Leli khasi liqukethe ulwazi mayelana nezakhiwo ezinomsoco zento eyodwa noma ngaphezulu yokudla noma izithasiselo. Izakhiwo ezinjalo zingahlukahluka emhlabeni wonke kuye ngokuthi inkathi yokuvuna, izimo zenhlabathi, izimo zenhlalakahle yezilwane, ezinye izimo zasendaweni, njll. Njalo qiniseka ukuthi uhlola imithombo yangakini ukuze uthole ulwazi oluqondile nolwakamuva oluhlobene nendawo yangakini. Amazwe amaningi anemihlahlandlela esemthethweni yezokudla okufanele ize kuqala kunanoma yini oyifunda lapha. Akufanele neze udebe iseluleko sochwepheshe ngenxa yento oyifunde kule webhusayithi.

Ngaphezu kwalokho, ulwazi olwethulwe kuleli khasi olwezinjongo zolwazi kuphela. Yize umbhali enze umzamo ophusile wokuqinisekisa ubuqiniso bolwazi kanye nokucwaninga izihloko okukhulunywa ngazo lapha, kungenzeka ukuthi akayena uchwepheshe oqeqeshiwe onemfundo esemthethweni ngale ndaba. Hlala uthintana nodokotela wakho noma uchwepheshe wezokudla ngaphambi kokwenza izinguquko ezibalulekile ekudleni kwakho noma uma unokuthile okukukhathazayo okuhlobene.

Umshwana Wokuzikhipha Emthwalweni Wezempilo

Konke okuqukethwe kule webhusayithi okwezinjongo zokwaziswa kuphela futhi akuhloselwe ukuba esikhundleni seseluleko sochwepheshe, ukuhlolelwa izifo, noma ukwelashwa. Alukho ulwazi olulapha okufanele luthathwe njengeseluleko sezokwelapha. Unesibopho sokunakekelwa kwakho kwezokwelapha, ukwelashwa, kanye nezinqumo. Ngaso sonke isikhathi funa iseluleko sikadokotela wakho noma omunye umhlinzeki wezempilo oqeqeshiwe nganoma yimiphi imibuzo ongase ube nayo mayelana nesimo sezempilo noma okukukhathazayo ngaso. Ungalokothi udebe iseluleko sezokwelapha esichwepheshile noma ubambezele ukusifuna ngenxa yento oyifunde kule webhusayithi.