Ibilisiwe emgodini we-oatmeal wamanzi - kwasekuseni okunempilo ngekhalori ephansi. Lesi sidlo ekuqaleni kosuku ngenjabulo akudli nje kuphela eRussia, kodwa futhi naseNgilandi naseScotland, okwandisa uju oatmeal, ibhotela, izithelo nezithelo zomisiwe.
Izinzuzo ze-oatmeal emanzini
I-oat porridge emanzini, ngaphandle kokushukela namafutha, iqukethe ama-kcal angu-88 nge-100 g. Iphesenti lamaprotheni wemifino, amafutha kanye nama-carbohydrate e-oatmeal emanzini ahlelekile futhi ahle kakhulu emzimbeni. I-oatmeal porridge ebilisiwe ebisi i-caloric engaphezu kwamanzi, futhi iqukethe amakholori angu-105.
Ukubaluleka kwe-oatmeal porridge kunqunywa ukubunjwa okucebile. Okuqukethwe okuphezulu kwamavithamini (A, B, E, K, PP), amaminerali (i-fluorine, i-silicon, i-iodine, isulfure, i-zinc, i-iron, i-phosphorus, i-calcium, i-magnesium), kanye nama-amino acids ebalulekile (tryptophan, lysine) indawo ekhethekile ekudleni komuntu. Faka ama-acids oatmeal kanye nama-organic (oxalic, malonic, erucic), kanye namafutha abalulekile.
Amafutha e-oat aqukethe iphesenti ephezulu yama-acids ayi-unsaturated, okusheshisa umzimba kanye nokusiza ukunciphisa amazinga okukhululeka kwamahhala. Kodwa, ngeshwa, amafutha ngama-oat flakes akhiqizwa kakhulu futhi ahlambalaza, ngakho-ke lo mkhiqizo akufanele ugcinwe isikhathi eside.
Ukusetshenziswa kwe-oatmeal emanzini nakho kuqukethe ukuthi yi-adsorbent ehle kakhulu. I-Oatmeal iyakwazi ukuhlanza umzimba wezinhlanganisela zensimbi enamandla nezinye izinto ezinobuthi, okubaluleke kakhulu kubahlali bama-megacities, kanye nalabo abafuna ukunciphisa umzimba nokuvuselela umzimba.
Odokotela batusa ukuthi kufaka phakathi kokudla kwe-oat porridge emanzini phambi kwezigcawu zamathambo egazini, izifo zenhliziyo, i-cholesterol ephezulu, i-osteoporosis, izifo zesibindi kanye nezinso, isifo sikashukela nezifo zesisu namathumbu.
Futhi ipulishi ye-oatmeal yenza ngcono ithoni futhi iqede isimo sengqondo esibi. I-Vitamin B6, engxenyeni ye-oatmeal, igqugquzela ukwakheka kwe-serotonin, ngokuqondile ngokuthinta isimo sengqondo.
Ukudla ku-porat oatmeal
Ukudla nge-oatmeal - ukudla okulinganisela kahle, ngenxa yokuthi ngamasonto amabili ungakhulula umzimba kusuka ezintweni eziyingozi futhi ulahlekelwe isisindo ngo-3-5 kg. Isitsha esiyinhloko salokhu kudla i-oatmeal, okufanele iphekwe emanzini, ngaphandle kokwengeza amafutha, ushukela nobisi. Lesi sidlo kufanele sidliwe izikhathi ezintathu ngosuku ngezinxenye ezincane - 100-150 g.
Njengokudla okungahle kuhlelwe izikhathi ezingu-2 ngosuku, kuvunyelwe:
- izithelo ezincane ze-khalori (ama-oranges, ama-tangerines, ama-grapefruits, ama-apula, amapheya, amaplamu);
- imifino (utamatisi, ama-radishes, ukhukhamba, i-bell pepper, beet, iklabishi, izaqathe);
- imifino isaladi;
- ubhontshisi;
- izithelo ezomile (umlimi, umphemeli, amakhiwane);
- imikhiqizo yobisi evutshiwe (kefir, bifid, yoghurt yemvelo).
Ungakhohlwa ukuthi inani lensimbi edingekayo ekusebenzeni okujwayelekile komzimba - 1.5-2 amalitha ngosuku. Ungaphinda uphuze i-orange, i-grapefruit, utamatisi, i-apple kanye ne-carrot juices (200ml), itiye eluhlaza . Udinga ukuphuza amaminithi angu-30 ngaphambili nangamahora angu-1.5 emva kokudla. Ukugcwalisa izinto ezingekho, izondlo zokudla zincoma ukuthi ngesikhathi sokudla ukuthatha ama-vitamin-mineral complexes.
Okubaluleke nakakhulu, ngokusho kwezintshumayelo, ama-oatmeal emanzini awapheki, kepha aphehla. Kulula kakhulu ukwenza lokhu ebusuku. Thatha isigamu sengilazi ye-oatmeal bese uthela ingilazi yamanzi abilayo, gqoka isitsha nge-porridge bese uyibeka endaweni efudumele. Ekuseni ungafaka amajikijolo amancane noma izithelo ezomisiwe ephalini, isipuni sejuju.
Imenyu yokudla yesampula kwi-oatmeal egazini:
- ibhulakufesi: 100-150 ml i-oatmeal egazini emanzini;
- Isidlo sasekuseni sesibili: 200 ml ye-kefir noma yoghurt yemvelo;
- Isidlo sasemini: 100-150 ml i-oatmeal emanzini ngamanzi uju nesinamoni noma i-apula enompheme;
- isiphuzo se-ntambama: isigamu se-grapefruit, itiye eluhlaza;
- Isidlo: 100-150 ml we-oatmeal emanzini ngamanzi omisiwe ngezithelo zomisiwe - imifula (ama-2 ama-pcs), ama-apricots omisiwe (ama-2 ama-pcs), amakhiwane (1 pc.).
Ukudla nge-oatmeal akufanelekile kubantu abanokungaboni ngaso sonke isikhathi ku-oats, ukwehluleka kwezinso, izinkinga zenhliziyo, kanye nezifo ezithathelwanayo ezithathelwanayo. Khumbula nokuthi ukusetshenziswa njalo kwe-oatmeal kubangela ukubonakala kokuqothulwa. Naphezu kokuqukethwe kwekhalori ephansi ye-oatmeal emanzini, ukudla okunjalo akukhuthazwa kulabo abahlanganyela iqhaza emidlalweni, ngoba badinga amaprotheni ekudleni kwawo.