Ingabe I-Oatmeal Ingabangela Ukuqunjelwa?

I-oats ilayishwe i-fiber e-soluble, okuwuhlobo lwe-fiber evumela ukuthi amanzi amaningi ahlale esitokisini," kusho uSmith. "Lokhu kwenza isitulo sithambe futhi sibe sikhulu, futhi ekugcineni kube lula ukudlula."

Ingabe kufanele ngidle i-oatmeal uma ngiqunjelwa?

“Uma uqunjelwa isikhathi eside, kungase kube yisikhathi sokubuya ne-oats ukuze uthole ukudla kwasekuseni. I-Oats iqukethe i-fiber encibilikayo ebizwa ngokuthi i-beta-glucan, esiza ekugayeni ukudla, i-cholesterol, nokunye, "kusho yena. Zizwe ukhululekile ukwenza ama-oats ebusuku ukuze ube nesidlo sasekuseni esisheshayo, usohambeni ngosuku olulandelayo (letha isipuni bese usulungile).

Ingabe i-oatmeal ingabangela ukuqunjelwa nokuqunjelwa?

Lokhu kungenzeka lapho othile eqala ukudla okusanhlamvu okusanhlamvu okuningi, okufana ne-whole bran, i-oatmeal noma i-oat bran, isinkwa esigcwele okusanhlamvu noma izithelo nemifino eyengeziwe. Bazizwa bequnjelwe lapho beqala ukudla okunefiber ephezulu, kodwa phakathi namasonto amathathu noma ngaphezulu, bangase bazivumelanise nakho.

Ingabe i-oatmeal iqinile ohlelweni lokugaya ukudla?

Ingabe i-oats ilungele ukugayeka kokudla? I-Oats ingaba ukudla okumnandi okuhambisana namathumbu njengengxenye yokudla okunempilo, okuhlukahlukene. Nazi izinzuzo zabo ezine zokuthuthukisa ukugaya. Okulula kakhulu kukho konke, okuqukethwe kwe-fiber ephezulu kwe-oats kusisiza ukuba sibe nokunyakaza kwamathumbu okujwayelekile nokunempilo.

Ingabe ama-oats angabangela izinkinga zamathumbu?

Ama-oats anomkhuba wokubangela igesi emathunjini kanye nokuqunjelwa. Ukuze unciphise imiphumela emibi yokudla ama-oats, qala ngosayizi omncane wokuphakela futhi kancane kancane wandise njengoba umzimba wakho ulungisa.

Kwenzekani uma ngidla i-oatmeal nsuku zonke?

Izinzuzo zihlanganisa ukwehla koshukela egazini kanye namazinga e-cholesterol, ukuvikela ekucasukeni kwesikhumba, nokunciphisa ukuqunjelwa. Ngaphezu kwalokho, zigcwalisa kakhulu futhi zinezakhiwo eziningi okufanele zibenze ukudla okuwusizo ekulahlekeni kwesisindo. Ekupheleni kosuku, ama-oats aphakathi kokudla okunomsoco ongakudla.

Ikuphi okusanhlamvu kwasekuseni okungcono kakhulu kokuqunjelwa?

I-bran cereal ingumthombo ophakeme kakhulu “wefayibha engancibilikiyo”, esebenza ngempumelelo ekudambiseni ukuqunjelwa kwabaningi. I-Insoluble fiber iwuhlobo lwefayibha ehlala ingashintshile kuze kube sekupheleni. Lokhu kusho ukuthi indle yakho iyasinda futhi ithambile, ivumela ukuthi idlule kalula.

Iyini imiphumela emibi yokudla i-oatmeal?

Ama-oats angabangela igesi nokuqunjelwa. Ukuze unciphise imiphumela engemihle, qala ngethamo eliphansi bese ukhuphuka kancane uye enanini olifunayo. Umzimba wakho uzojwayela i-oat bran futhi imiphumela emibi izophela.

Ingabe i-oatmeal ihlanza ikholoni?

Ukudla i-oatmeal kuyindlela ephephile yokuhlanza ikholoni yakho. I-oats ingenye yezindlela ezingcono kakhulu zokudla zokuhlanza ngenxa yokuqukethwe kwe-fiber ephezulu. I-whole-grain oats ingcono kakhulu kunezinhlobonhlobo ezicwengiwe. Ama-oats kanye ne-oat bran kwandisa isisindo sendle futhi kuvame ukukhulula ukuqunjelwa.

Ingabe i-oatmeal ilungele ikholoni yakho?

Ngaso sonke isikhathi uma udla isitsha se-oats, aba matasatasa ngokuphakela umzimba wakho i-fiber, futhi i-fiber ingasiza ukugcina izinto zihamba ngamakholoni nasemathunjini akho. Futhi lokho kuhle - ngoba nakanjani ufuna ukwenza isiqiniseko sokuthi ikholoni liyanyakaza.

Kuthatha isikhathi esingakanani ukuqunjelwa ngemuva kokudla i-oatmeal?

Njengoba i-oatmeal iyi-carb eyinkimbinkimbi, igaywa kancane kunokudla okuqukethe ama-carbs alula. Kodwa-ke, i-oatmeal nayo iqukethe i-fiber yokudla, esiza ngokugaya nokumuncwa. Uma lezi zici ezimbili zihlanganisiwe, isikhathi sokugaya i-oatmeal siyashesha futhi sithatha cishe amahora amabili kuya kwamathathu.

Ingakanani i-oatmeal eningi kakhulu ngosuku?

Ukudla okuyisisekelo kuqukethe konke okudingayo ukuze ufinyelele lo mgomo: Ama-carbohydrate, amaprotheni, i-potassium, i-calcium, i-sodium, i-magnesium, amavithamini amaningi kanye ne-fiber. Kodwa-ke, kufanele uqiniseke ukuthi awudli ngaphezu kwamagremu angu-250 oats.

Ingabe i-oatmeal iyayicasula i-IBS?

Izinhlamvu ezithile: I-oatmeal engenaGluten nerayisi elinsundu ngokuvamile zitholwa kahle abantu abane-IBS futhi zinikeza i-fiber encibilikayo, esiza ukulawula ukunyakaza kwamathumbu. I-yogurt enamafutha aphansi: Abanye abantu abane-IBS banezimpawu ezimbi kakhulu ngemva kokudla ukudla kobisi.

Kwenzekani uma udla i-oatmeal nsuku zonke inyanga yonke?

Inkomishi ye-oats yaletha amagremu angu-4 wamaprotheni namagremu angu-4 we-fiber ukusiza ukwehlisa isisindo somzimba, ukuthuthukisa amazinga e-cholesterol nokunciphisa ingozi yohlobo lwesifo sikashukela sohlobo 2. Iphinde yahlinzeka ngamaminerali okwakha impilo njenge-phosphorus ne-magnesium.

Ingabe i-oatmeal iyavuvukala?

I-Oat kanye nezinhlanganisela zayo kutholwe ukuthi kunemiphumela elwa nokuvuvukala.

Ingabe i-Quaker oatmeal ikulungele?

Enye ye-oatmeal esheshayo enempilo ngaphandle koshukela owengeziwe, imibala, noma ama-flavour okwenziwa, ama-preservatives noma ama-sweeteners. Ngama-calories angu-100 kuphela futhi elayishwe i-oats ne-fiber enempilo enempilo, kuhle ukudla izikhathi ezimbalwa ngeviki ukuze wenze imigomo yokulahlekelwa isisindo.

Yikuphi ukudla okufanele ukugweme uma uqunjelwa?

Uma uqunjelwe, kungcono ukugweme ukudla okune-fiber encane namafutha amaningi. Lokhu kuhlanganisa ushizi, u-ayisikhilimu, ama-chips amazambane, ukudla okuqandisiwe, inyama ebomvu, nama-hamburgers nezinja ezishisayo. Ukudla okuningi okugayiwe akunayo i-fiber encane futhi kuzomisa ukudla okudlula emathunjini.

Ingabe kufanele uqhubeke nokudla uma uqunjelwa?

Zama lezi zinto ukuze ukhulule ukuqunjelwa kwakho: Ungakweqi ukudla. Gwema ukudla okugayiwe noma okuphekwa ngokushesha, njengezinkwa ezimhlophe, amakhekhe, ama-donuts, amasoseji, amabhega okudla okusheshayo, ama-chips amazambane, nama-French fries.

Ingabe i-Cheerios ilungele ukuqunjelwa?

I-Insoluble fiber isiza ukukhulisa usayizi wezihlalo futhi inciphise ukuqunjelwa, kuyilapho i-fiber encibilikayo isebenza ukulawula i-cholesterol yegazi namazinga kashukela. I-Cheerios ine-fiber eningi engancibiliki.

Ubani okungafanele adle i-oatmeal?

Futhi nakuba kuwumnikelo omuhle kakhulu wokusanhlamvu, i-oatmeal ingaba yinkinga uma unezinkinga zesisu, ikakhulukazi abantu abanezinkinga ezithile zesisu njengesifo samathumbu esicasulayo. Inkomishi eyodwa ye-oats iqukethe amagremu angaphezu kuka-8 wefayibha.

Ingabe inkomishi engu-1 ye-oatmeal eyomile iningi kakhulu?

Ukudla kwakho kukhulu kakhulu. Izinto zokuqala kuqala: "Ngenxa yokuthi i-oatmeal iwukudla okunempilo, ngezinye izikhathi abantu badla kakhulu," kusho uBlatner. Esikhundleni sokuthi kuphekwe inkomishi eyodwa, bazoyiphinda kabili bese beqala ngenkomishi eyodwa yomile. Iseluleko sakhe? Namathela engxenyeni yenkomishi ye-oatmeal eyomile, ebhekwa njengosayizi owodwa wokukhonza.

Ngingayenza kanjani i-oatmeal ibe lula ukugaya?

Gcoba ama-oats akho ubusuku bonke noma uwapheke kancane. Zombili izindlela zisiza ukudiliza okusanhlamvu futhi zinciphise i-phytic acid, okwenza ama-oats agayeke kalula. Ukupheka i-oatmeal isikhathi eside, ukuyihlanza noma ukusebenzisa i-processor yokudla ukuze uyihlephule ibe yizicucu ezincane ngaphambi kokuyipheka kungenza kube lula ngomzimba wakho ukugayeka ngokushesha.