Izinzuzo ze-oatmeal porridge ziyaziwa kakhulu kulabo abambelela endleleni yokuphila enempilo , bazama ukudla kahle futhi babuke isibalo sabo. I-oatmeal ngokubunjwa kwayo okucebile nokuqukethwe okuphansi kwekhalori okungukuthi kwasekuseni okuhle kokubili izingane kanye nabantu abadala. Kodwa, ulungiselela iphariji ye-oatmeal, kufanele uqaphele ukuthi mangaki amakhalori owafaka kuwo, ungeze imikhiqizo ehlukene.
Inani le-porat oatmeal
Okuwusizo kunazo zonke ama-oats angaphenduliwe. Lesi sitshalo ngumholi phakathi kokusanhlamvu ngokuqukethwe kwamaprotheni (13%) namafutha (6%). Kodwa-ke, ama-oats ajwayelekile avunyelwe isikhathi eside, ngakho abathengi bathambekele ekudleni i-oatmeal.
Phakathi kwama-oat ama-oat ama-oat ama-flame ama-flakes ama-flakes okupheka okusheshayo. Kuzo zinto eziwusizo zisusiwe, okwenza kube lula ukulungisa ama-flakes phakathi nemizuzu embalwa. I-porridge enjalo kulula ukuyilungisa, kodwa kuncane kakhulu ukusetshenziswa kwayo.
Phakathi kwama-flakes, okuwusizo kunawo wonke ama-oat flakes. Nakuba zingakalungiselelwa masinyane, kodwa zigcinwa ngokugcina izinto zonke eziwusizo.
Okuqukethwe kwe-caloric ye-oatmeal kuncike kulokho okwenziwe kuwo ngesikhathi sokupheka. I-porridge ngobisi, nebhotela namajikijolo, izoqukatha amakholori amaningi kakhulu kunephepha eliphekwe emanzini. Luhlobo luni lweshukela lokupheka lusekelwe kulokho ofuna ukukuthola kulo.
Uma ufuna ukunciphisa umzimba, kungcono ukupheka i-oatmeal emanzini. Kulesi simo, umzimba uzothola amakholori angu-88 kuphela kusuka kumagremu angu-100 we-porridge. Ngaphezu kwalokho, i-porridge izonciphisa inani le-cholesterol eyingozi futhi ithuthukise ukuguquka kwamathambo , okukhulumela nokudla okudla ngesikhathi sokulahlekelwa kwesisindo.
Uma udla i-oatmeal ngemuva kokuqeqesha, khona-ke ungakwazi ukukhokhela
Futhi, uma kunesidingo sokuthola noma ukuqinisa impilo emva kokugula, khona-ke ungakwazi ukupheka i-porridge ngokufaka ubisi, ushukela namafutha. Ngakho, umzimba uzothola amakholori angama-303.
Uma uzibuza ukuthi i-oatmeal iyasiza yini phakathi nezinsuku zokuzila, bese unake okuqukethwe nokuqukethwe kwayo kwe-caloric. Naphezu kokuqukethwe kwekhalori ephansi phakathi nezinsuku zokuzila, i-oatmeal ingasiza ukugcwalisa umzimba ngokushesha, unikeze izakhi ezibalulekile, amandla nokuphila. Ngama gramu angu-100 e-oatmeal aqukethe amagremu angu-15 ama-carbohydrates, ama-gramu angu-3 amaprotheni nama-1.7 amagremu amafutha.