Kungani Udinga Ukudla I-Oatmeal Nsuku Zonke: Amathumbu Akho Nenhliziyo Kuzokubonga

Njengokudla okuningi, ukudla okugayiwe okuncane kakhulu okunempilo. I-Oatmeal, ukudla okuyintandokazi kwezazi eziningi zokudla okunomsoco, ivela ohlamvu lwasendulo lokusanhlamvu. Kuyisitshalo esibalulekile emhlabeni wonke ngoba sikhula endaweni epholile futhi enomswakama futhi ayidingi umsoco omningi njengokolo. Kodwa-ke, izindawo eziningi ezigciniwe emhlabeni zisetshenziselwa ukudla kwemfuyo.

I-Oatmeal iyatholakala ukuze isetshenziswe ngabantu ngezindlela ezinhlanu ezahlukene. Kusukela kokucutshungulwe okuncane kuya kokucutshungulwe kakhulu. Lezi yi-oatmeal, i-oatmeal, i-oat flakes, ne-oatmeal esheshayo. Cishe kunezinhlobo eziningi ze-oatmeal emashalofini esitolo sakho esikhulu.

Iyiphi i-oatmeal engcono kakhulu? Njengokudla okuningi, ukudla okugayiwe okuncane kakhulu kunempilo, kodwa abantu abaningi bakhetha lokho abangakulungisa ngokushesha futhi kalula.

Izinzuzo zezempilo

I-Oatmeal inothile ngezakhi. Inamaprotheni amaningi kunezinhlamvu eziningi, kanye namavithamini namaminerali amaningi. Iqukethe ama-antioxidants kanye ne-fiber encibilikayo ebizwa ngokuthi i-beta-glucan, esiza izinhlelo eziningana zomzimba.

I-Oatmeal inikeza izinzuzo eziningi zezempilo, kuhlanganise:

Impilo yamathumbu

I-soluble beta-glucan fiber ikhuthaza ukunyakaza kwamathumbu njalo futhi ivimbele ukuqunjelwa. Futhi isekela amagciwane anempilo amathumbu anganciphisa izimpawu ze-bowel syndrome ecasulayo nezinye izinkinga zamathumbu. Iyiphi i-oatmeal egayeka kangcono? Leyo ecutshungulwa kancane.

Izinga le-cholesterol ephansi

I-soluble fiber, njenge-beta-glucan ku-oatmeal, yehlisa i-cholesterol. Kolunye ucwaningo, labo abadla i-oat bran babe nokuncipha kwe-cholesterol ephelele ngama-23%. Abacwaningi bakholelwa ukuthi izindlela eziningana emzimbeni zinesibopho sokwehlisa amazinga e-cholesterol.

Impilo yenhliziyo

I-Oats inothile ngama-antioxidants abizwa ngokuthi ama-avenanthramides, angatholakali kwezinye izinhlamvu. Lawa ma-antioxidants anciphisa ukuvuvukala futhi aphumuze imithambo, athuthukise impilo yenhliziyo.

Ukulawula amazinga kashukela egazini

I-fiber encibilikayo kwamanye ama-oats ingavimbela ushukela egazini ukuthi ukhuphuke ngemva kokudla. Umthwalo we-glycemic wama-oats angacutshungulwa kancane usukela kokuphansi kuye kwaphakathi, okwenza kube i-carbohydrate efanelekile kubantu abanesifo sikashukela. Labo abanesifo sikashukela kufanele bagweme i-oatmeal esheshayo, enenkomba ephezulu ye-glycemic. Yingakho impendulo yombuzo wokuthi ungadla i-oatmeal njalo ekuseni ibonakala. Ingadliwa ekuseni zonke izinsuku, nakubantu abanesifo sikashukela.

Ukulawula isisindo

Ukudla ukudla okune-fiber okucebile njenge-oatmeal kukwenza uzizwe wanelisekile, okunciphisa amathuba okudla ngokweqile. Ifayibha ekhethekile ku-oatmeal, i-beta-glucan, yenza okuqukethwe kwamathumbu kubonakale kakhulu futhi kungakwenza uzizwe ugcwele isikhathi eside.

I-Oatmeal inothile ngamavithamini namaminerali amaningana, kufaka phakathi:

• I-Manganese
• I-Molybdenum
• phosphorus
• I-biotin yethusi
• I-Vitamin B1 (thiamine)

I-Oatmeal iwumkhiqizo ongena-gluten, kodwa izitshalo eziningi zokucubungula i-oat nazo zicubungula ukolweni nezinye izinhlamvu nge-gluten. Ama-oats abhalwe ukuthi “angenayo i-gluten” akufanele aqukathe izingxenye ezingaphezu kwezingu-20 esigidini ngasinye se-gluten. Uma unesifo se-celiac noma ukuzwela kwe-gluten, bheka ilebula elingenayo i-gluten.

Hlobo luni lwe-oatmeal okufanele ngiludle ekuseni?

I-oatmeal esheshayo ngokuvamile iqukethe ushukela ne-sodium. Uma ufuna inguqulo enempilo yama-oats, hlola ilebula ngaphambi kokuthenga. Uma uqala ngama-oats agaywe kancane kodwa wengeza amafutha amaningi noshukela, ungase ugcine usuphethe isidlo esingenampilo. Zama ukwengeza ukunambitheka ngezinongo kanye nobumnandi ngezithelo. Ama-raisin, ama-apula aqoshiwe, ubhanana osikiwe, namantongomane aqotshiwe kuyizengezo ezinhle.

Ngingadla i-oatmeal nsuku zonke?

I-Oatmeal ivame ukudliwa kakhulu ngesidlo sasekuseni, kodwa iyisengezo esihle ekudleni nokudla okulula usuku lonke. Zama lezi zindlela ezilula kodwa ezinempilo zokudla i-oatmeal eyengeziwe:

• Engeza ama-oats ku-meatloaf noma ama-burgers esikhundleni semvuthuluka yesinkwa.
• Jabulela ukudla okungenanyama ngokwenza isinkwa sikadali ngama-oats.
• Yenza amakhukhi we-oatmeal esikhundleni samaswidi anempilo encane.
• Zama i-oatmeal elula emnandi ngokuphonsa i-oatmeal ne-soy sauce no-anyanisi oluhlaza.
• Lungiselela i-oatmeal ngobusuku obubodwa bese uyidla noma nini lapho ulambile.
• Zenzele i-granola ngama-oats, amantongomane, nezithelo ezomisiwe.
• Engeza i-oatmeal ku-yogurt engenalutho kanye nezithelo ezingenashukela ukuze uthole ukudla kwasekuseni okunempilo noma ukudla okulula.
• Yenza i-crispy crust ngokufafaza ingxube kafulawa, i-oats, noshukela phezu kwesithelo.
• Engeza i-oatmeal ku-pancake batter. Ukuze zibe bushelelezi, zihlanganise ku-processor yokudla kuqala.