John Myers
Oats yaizivikanwa kuva inosimudzira utano kunyange munguva dzekare, uye migumisiro yavo pashuga yeropa yakakosheswa kusvikira pakugadzirwa kwemishonga yemazuva ano. Iye zvino mushonga weoat uri kusangana nekuvandudzwa.
Kufutisa, high blood pressure, type 2 chirwere cheshuga, uye dyslipidemia zvakapararira uye zvinowanzoenderana. Chiverengero chevanhu vane Type 2 chirwere cheshuga vanogona kurwisa chirwere chavo nechinangwa chekurovedza muviri uye nekudya kwekuziva. Mishonga mikuru yemishonga inogona kudziviswa uye insulin kuramba inogona kuchinjwa nekuchinja mararamiro. Chimwe chikamu chepuzzle ndeye oats.
Oats ine yakakosha kudya fiber beta-glucan
Oats ine fiber inobatsira kuderedza mazinga ehuga: beta-glucan. Izvo zvave zvichiratidzwa kuti oat mazuva anoita kuti masero emuviri awedzere kunzwa kune insulin zvakare. Fiber zvakare ine mhedzisiro yakanaka pamafuta metabolism. Iyo beta-glucan ndicho chakavanzika kuseri kwekurapa oat.
Kurapa oat kunoshanda sei?
Nekurapa oat, pane porridge chete yekudya mangwanani, masikati, uye manheru - imwe neimwe yakagadzirwa kubva ku75 gramu ye oat flakes, yakagadzirwa ne 300 kusvika ku500 ml yemvura kana muto usina mafuta. Kana iwe usingadi kubika, soak oatmeal mumvura inotonhora.
Zvinonhuwira zvinowedzerwa kuwedzera zvakasiyana-siyana mukuravira, pamwe nepamusoro pe100 magiramu emiriwo pazuva (senge leeks, broccoli, zucchini - hapana chibage), hanyanisi, kana howa kana magiramu makumi mashanu emuchero wakaderera-shuga senge mabheri kana kiwi. Kana iwe uchida kusimbisa nutty kuravira, iwe unogona kunyorovesa oat flakes mune yakaoma pani usati waenderera mberi nekugadzirisa.
Oat mazuva anoderedza shuga yeropa uye anobatsira nekurasikirwa
Iyo porridge inokuzadza iwe isina macalorie akawandisa uye inodzivirira kushuva. Imwe nguva oat yekudya inogona kubatsirawo nekurema. Simba rekupa simba rakaderedzwa zvakanyanya panguva yeoat days, inenge inenge 800 kusvika ku1000 kilocalories.
Mhedzisiro yekudya kweoat pane metabolism inogara kwemavhiki akati wandei. Mushonga kana mazuva ega oat anogona kutanga shanduko yenguva refu uye yakagadzikana pamusoro pekudya kune hutano kana kutsigira pakati.
