Elizabeth Bailey
Abincin oatmeal ya kamata ya bar kilos ya rushe - kuma ba tare da jin yunwa ba. Menene wannan hanyar asarar nauyi kuma menene fa'idodi da rashin amfani?
An san cewa flakes oat yana ba da mafi kyawun farawa zuwa rana: Bayan haka, suna ba da abinci mai mahimmanci. Duk wanda ya fara wannan rana da oatmeal yana ba jikinsu da yawa ballast da ma'adanai. Amma akwai kuma bitamin da yawa, carbohydrates masu kyau, da sunadarai da magnesium, calcium, da sodium a cikin flakes. Amma yaya tasiri da lafiya shine abincin oatmeal?
Ta yaya abincin oatmeal yake aiki?
Akwai bambance-bambance daban-daban na cin abinci na oatmeal - amma duk suna da abu ɗaya ɗaya: 250 grams na oatmeal suna cikin menu a kowace rana, wanda aka haɗa tare da sauran abinci. Ya kamata ku yi nufin matsakaicin kilocalories 1,300 kowace rana. Wannan kadai ya iyakance zabin jita-jita na gefe - saboda gram 100 na oatmeal kadai yana da adadin kuzari 350. Don haka, oatmeal ya riga ya cinye adadin kuzari 875 kowace rana. Wannan yana barin ku da adadin kuzari 425 don jita-jita na gefe har sai an kai iyakar shawarar yau da kullun.
Za a iya cin flakes na oat danye ko a sarrafa su cikin muesli, miya, ko porridge. Ana iya haɗa su da yogurt ko madara kuma a ci su da 'ya'yan itace da kayan lambu. Idan kun jiƙa flakes na oat a cikin ruwa, zaku iya ƙara tasirin jikewa har ma da ƙari. Abin da ya kamata a kauce masa sosai a cikin abincin oatmeal - kamar yadda a yawancin abinci - shine sukari. Don haka, ya kamata ku guje wa 'ya'yan itace masu dadi irin su ayaba - wannan yana haifar da hawan jini, wanda kuma yana haifar da sha'awar abinci.
- Tsarin abinci: Rana akan abincin oatmeal
Misali, kwana daya bayan cin abinci na oatmeal zai iya zama kamar haka a gare ku: - Breakfast: Yogurt mai ƙananan mai tare da oatmeal
- Abincin rana: miya mai kirim mai tsami (gasashen oatmeal, zuba a cikin broth kayan lambu, da kuma ƙara karas, misali)
- Abincin dare: Porridge
Rage nauyi tare da oatmeal: abin da ke da mahimmanci
Zai fi dacewa don samar da kanka da yawancin girke-girke da ra'ayoyin don jita-jita kamar yadda zai yiwu a gaba. In ba haka ba, menu na iya zama da sauri - kuma wannan ba mai ban sha'awa ba ne kawai amma har ma yana da haɗari. Idan kawai kuna da oatmeal a farantin ku na kwanaki ba tare da lafiyayyen jita-jita ba, kuna fuskantar haɗarin nuna alamun rashi.
Hakanan yana da mahimmanci ku sha gwargwadon iko - zai fi dacewa ruwa, shayi, ko ruwan 'ya'yan itace mara daɗi.
Amfanin abincin oatmeal
Oatmeal yana da sunan abinci mai ƙarfi na gaskiya a kwanakin nan - kuma daidai. Duk wanda ya ci oatmeal yana samar wa jikinsa da sinadirai iri-iri kuma ya daɗe. Oatmeal kuma yana da sauran fa'idodin kiwon lafiya.
Fursunoni na abincin oatmeal
Duk da haka, abincin oatmeal shima yana da wasu gazawa: Yana ɗaukar ɗan gwaninta da shiri don kammala shi cikin nasara. Tunda babu ƙayyadadden menu, dole ne ku haɗa menu na yau da kullun kuma ku lissafta adadin adadin kuzari da kanku. Tun da oatmeal ya riga ya zama mafi yawan adadin kalori da aka saita yau da kullun, zaɓin sauran abinci yana da iyaka. Anan yana da mahimmanci don tabbatar da canjin lafiya. Domin ko da yake oatmeal abinci ne mai ƙarfi mai ƙarfi, rashin nau'in iri kuma na iya haifar da rashin abinci mai gina jiki.
