Namuhla, indlela yokuphila enempilo isiqinisekile. Kodwa lokhu akugcini nje ukulahlwa imikhuba emibi nokuzivocavoca umzimba okuvamile, ukudla okunempilo okubhekwa njengesisekelo sezinto zonke. Abantu abaningi banamuhla baya ku-dietitians ukuze basize, abakuqondisa ngenjabulo endleleni efanele, bekhuluma ngemigomo yokudla okunempilo kanye nezinzuzo zemikhiqizo ekwaziswa ukuba zifake njalo ekudleni kwazo zonke iziqu zokuphila okunempilo.
Isihloko sethu samanje sizokhathazeka nge-oat bran, okuyinto eminingi edidanisa nama-oat flakes, yize lokhu kuyizinto ezimbili ezihluke ngokuphelele. I-oat bran igobolondo lokusanhlamvu, elikhishwa lapho lenza ufulawa, eqinisweni, liyingxenye yokuchitha imfucuza.
Izinzuzo ze-oat bran
Abaningi bokudla okunempilo bathi ngezindawo ezizuzisayo ze-bran. Okokuqala, ukusetshenziswa okuvamile kwegatsha kunciphisa izinga le-cholesterol futhi kungaba ukuvimbela okuhle kwesifo sikashukela, kususe amakhemikhali emzimbeni futhi kunomphumela omuhle emsebenzini wezinambuzane zomzimba. Izifundo ezenziwa e-UK, ziye zafakazela ukuthi, phakathi kwezinye izinto, i-bran izovikela umzimba emathunjini amancane ekoloni. Igatsha liqukethe amavithamini E no-K, i-phosphorus, insimbi, i- potassium ne-monounsaturated amafutha.
Uma ufaka i-oat bran ekudleni kwakho, khumbula ukuthi kukho konke okudingayo ukwazi isilinganiso, izinga lansuku zonke lomkhiqizo lingu-30 g. Ngaphambi kokuba udle umugqa kusengaphambili, udinga ukuyiphatha ngamanzi abilayo uphinde ungene emanzini imizuzu engu-30, ngaphandle kwalokho kungaba yingozi umzimba futhi uthole izinkinga ngamathumbu.
Okuqukethwe kwekhalori ye-oat bran
Ukuphendula umbuzo mayelana namakhilogrekhi amangaki ku-oat bran, sizobe sisho ukubaluleka kwezinto eziphilayo zomkhiqizo. Ku-100 g womkhiqizo uqukethe i-265 kcal, amaprotheni - 17 g, ama-fat - 7 g, nama-carbohydrates - 66.5 g, ngakho ukulahleka kwesisindo kufanele kuqaphele umkhiqizo ngokunakekelwa, unake umthamo wesabelo, bese uzama ukuyisebenzisa ekuseni.
Qaphela ukuthi i-bran, naphezu kokuqukethwe okuphezulu kwe-caloric, ngumsizi omuhle ekunciphiseni isisindo, ngoba i-carbohydrate ephuza, okusho ukuthi iphukile kancane futhi igcina izinga legazi legazi ngezinga eliqhubekayo. Futhi ungakhohlwa ukuthi bayathatha kahle amanzi, okusho ukuthi basheshe bagcwalise umzimba, ukuvuvukala esiswini, ngakho-ke uma ubona ukudla, faka ku-oat bran yakho yokudla.