Enye yemikhiqizo ephumelelayo yokulahlekelwa isisindo i-oatmeal. Ukuze uthole ulwazi, i-oatmeal ingufulawa owenziwe ngama-oats ogcwele. Futhi ama-oats, njengoba uyazi, anesisindo esiphelele samavithamini B, anomqulu ophansi we-glycemic futhi unikeza umzimba nge-carbohydrate encane, ehlinzeka ngomzwelo we-satiety isikhathi eside. Okuqukethwe kwe-caloric ye-oatmeal yokulahlekelwa isisindo kungu-120 kcal nge-100 g.
Izinzuzo ze-oatmeal
Ukusetshenziswa kwe-fibre kunquma ukwakheka kwayo. Ngakho, kufaka amaprotheni angu-20% namanoni angu-7% kuphela. Ezinye izakhi ezikhona kule-oatmeal ziphazamisa ukwakheka kwezidumbu futhi zivikele imithwalo yegazi ekuvimbeleni. Ibuye ihlinzekele ukususwa kwama-deposit fat emzimbeni, kuthinta izikhungo zobuchopho eziphethe imemori. Enye i-fibre inezindawo zokuvimbela i-antioxidant kanye ne-anti-depressant futhi ikhuthaza ukuvuselelwa kweseli emzimbeni womuntu. Uma ufaka i-oatmeal ekudleni, khona-ke uzobe ukhohlwa kuze kube phakade ngezinkinga ezine-metabolism.
Indlela yokupheka i-oatmeal?
Kunezinhlobo eziningi zokupheka ezisuka ku-oatmeal, namhlanje sizokutshela ezinye zazo:
- Indlela yokupheka amakhukhi oatmeal. Izithako: 250 g ibhotela elincibilikile, i-pound of oatmeal, iqanda elilodwa, amanye amanzi noma i-kvass. Zonke izithako zixutshwe futhi zithunyelwa kuhhavini imizuzu engamashumi amabili. Uma ufuna amakhukhi ukuba abe mnandi, ungawagcoba uju noma ujamu.
- Ungenza futhi i-oyster enhle kakhulu futhi enempilo ye-oatmeal. Ukuze wenze lokhu, ubilise ubisi, uma ubilisa, ngesandla esisodwa, uyishukumise ngokushesha, kanti enye ithulule kancane kancane ubisi lwe-oatmeal nobanda. Ukuze ungabi nezibungu, ingxube ilungiswa kancane, iphule njalo izinsimbi ezikhona. Uma ufuna i-kissel iphume
sweet, ungakwazi ukwengeza sweetener kancane. - Ibhulakufesi elihle kakhulu ngoba ungaba iphalishi ye-oatmeal. Thatha ama-250 g ubisi cishe ama-3.2% amafutha bese uwahlanza ku-130 g wamanzi. Yifake esitofu bese uyiyeka. Ngalesi sikhathi esitsheni, hlaziya ama-gram angu-40 e-fiber kanye no-160 ml wamanzi, kubalulekile ukugqugquzela kahle kuze kube yilapho ubukhulu obukhulu, ukuze kungabikho izibani. Lapho ubilisa amathumba, uthele i-oat epanini, futhi uvuselele njalo, ubuyise ekubileni. Ungangeza izithelo noma amajikijolo ukuze ugweme ukufaka ushukela. Uma uthanda iphariji ngokukhululekile, phucula ubisi ngamanzi amancane.