I-oatmeal iye yaziswa kwisidlo sethu semihla ngemihla kwaye njani umhlobo omkhulu kwisidlo sakusasa. Yicereal equlethe ixabiso elikhulu lezondlo kwaye inokutya okuphezulu kweecarbohydrates. Yiyo loo nto ikhokelela kwimpikiswano yayo enkulu, Ngaba i-oatmeal ikwenza utyebe okanye ikuncede unciphise umzimba? Ekubeni ngaphakathi kweenzuzo zayo ibandakanya le migaqo kufuneka ihlolwe.
Le cereal iqulethe icandelo elinokukwenza ukuba utyebe ngenxa yokusetyenziswa kakhulu, okanye ngokuxhomekeke kwixesha elityiwayo. Sigubungela zonke iinkalo esizifumanayo kweziphi iimeko oats ukwenza ukuba utyebe okanye inokukunceda ukuba unciphise umzimba.
Ngaba i-oatmeal inokutyeba?
Ngaphandle kwamathandabuzo, i-oats iyatyeba okoko kuxhomekeke kwindlela ethathwa ngayo, yexabiso okanye ngexesha losuku esetyenziswe ngalo. Yonke into iya kuxhomekeka kule miba ilandelayo kunye nendlela yokuyiphepha ukuze incede ukungatyebi.
I-oats yasebusuku inokukwenza utyebe
Kwaye ngenene yi "can", nangona yonke into engathandekiyo kukuba iyakwenza. ukuba ukutya okutyebileyo kwiicarbohydrates ezinzima, Iya kusinika amandla amaninzi kwaye iya kuxutywa kancinci kancinci ngeeyure ezilandelayo. Ukuba la mandla akasetyenziswanga, umzimba uya kusebenzisa ezi carbohydrates uwajike abe ngamanqatha. Ngakolunye uhlangothi, kukho izifundo ezixhasa ukuba ukuthatha i-oats ebusuku akukwenzi utyebe. Abantu abadla ukutya kwasekuseni okuphantsi kwe-carb kunye ne-high-carb dinners baboniswa ukuba baqeqeshe imizimba yabo ukuba baphendule ngokutshisa loo mthwalo onzima ebusuku. Ngoko ke, abazange bafumane negram enye.
Ukungeniswa kwe-oats esetyenzisiweyo
Olu hlobo lwe-oatmeal luxhaphake kakhulu xa kuthengiswa isidlo sakusasa. Ukubunjwa kwayo kwenziwa nge-oats, umgubo ocoliweyo, idayi, i-preservatives kunye ne-sweeteners. Zonke ezi zixhobo zifihla iimpawu zendalo zale cereal, okuya kubangela ukuba ilahlekelwe iimpawu zayo zokubhitya.
Yidla i-oatmeal kwisisu esingenalutho iiyure
Ingqiqo yale datha ilele kwimpendulo eyenziwe yinkqubo ye-metabolic. Ngokuqhelekileyo, i-oatmeal inika amandla, iyanciphisa ukutya kwaye inokuba luncedo ekugayweni kakuhle. Nangona kunjalo, xa isisu singenanto kangangeeyure, le cereal inokuthi yenza inkqubo ebuyela umva, kule meko iya kubangela intlungu yesisu, ibangele igesi kwaye iqokelele amandla ngendlela yamafutha.
Xa i-oatmeal iluncedo ekulahlekeni kobunzima?
I-oatmeal iluncedo kakhulu xa ityiwa isidlo sakusasa. Khumbula ukuba ukuba kuthathwe into yokuqala ekuseni kunye nesisu esingenalutho, kunokudala umphumo ochaseneyo wokulahlekelwa ubunzima. Kule nto, unokuzama ube nokutya okuncinci okanye isiselo kwangaphambili kunye nemizuzu nje embalwa ngaphambili. Kubalulekile ukusela iglasi enkulu yamanzi ukuze ungaziva ugula.
Kwiimbaleki kukutya komdla. Kuye kwaboniswa ukuba i-cortisol iyanda emva kokuzivocavoca. Ukufikelela kwinqanaba eliphezulu, isibindi siqhekeza iiprotheni zemisipha zibe yi-glucose yamandla. Ukutya i-oatmeal kunceda ukuthintela ukuveliswa kwe-cortisol kwaye uzalise i-glucose kunye neevenkile ze-glycogen. Kwakhona, inceda ukuvuselela ukubuyiswa kobunzima bemisipha. Kunokucetyiswa ukuba uyithathe isiqingatha seyure ngaphambi kokuba wenze umthambo okanye uthathe kancinci ebusuku.
Ukuze ukwazi ukuyithatha yonke imihla kwaye ngokucetyiswa kufuneka isetyenziswe kude kube 3 amacephe ngosuku. Inokuhamba kunye neyogathi, iziqhamo ezinqunqiweyo, kunye nejusi okanye i-smoothies. I-oatmeal ingcono kakhulu ithengwa ngendlela yeeflakes okanye i-oats epheleleyo yengqolowa, kuba iqulethe i-fiber eninzi kwaye inceda ukunyusa ukuvakalelwa.
Kutheni i-oatmeal ifakwe kwisidlo sethu?
I-Oatmeal yi-cereal ebonelela ngezondlo ezininzi kwaye njengenyani kufuneka kuqatshelwe ukuba ayisiyiyo icarbohydrate equlethe iikhalori ezithile. Iqulethe 380 calories nge 100 g, ngoko sinokumela I-100 g ye-oatmeal kunye neekhalori ezipheleleyo ze-114. Enyanisweni, akusiyo i-caloric intake enkulu ukuba sicinga ukuba sinemini yonke yokuyichitha.
- Ukuba kufuneka sithethe ngeecarbohydrates zabo, banenyani elungileyo. Ziphuma kwifibre hayi kwiswekile, ezineecarbohydrates ezintsonkothileyo ukuze zinciphise umdla wokutya, ziya kugalelwa ngokucothayo emzimbeni.
- Kukutya okutyebileyo kwifiber, ngoko inceda ukulawula ukuhamba kwamathumbu kwaye inqande ukuqhina.
- Ityebile kwiivithamini ezininzi. Iqulethe iqela B (B1, B2, B3) eliyimfuneko kwi-metabolism. Iqulethe i-vitamin A kunye ne-E ephucula ukubonakala kwesikhumba kunye ne-vitamin D, ebalulekileyo kumathambo.
- Kananjalo inomthamo ophezulu weeminerali ezifana i-magnesium, i-potassium, isinyithi, i-calcium kunye ne-zinc.
- Ityebile kwii-beta glucoans Bafunxa i-bile acids emathunjini kwaye banciphise i-cholesterol.
- iqulathe ezinye amino acids ezibalulekileyo: isoleusine, leusine, threonine kunye ne methionine.
Ukuqukumbela, kufuneka kuqatshelwe ukuba i-oatmeal kukutya okutyebileyo kwi-carbohydrates kwaye ukusetyenziswa okukhulu kunokukwenza utyebe. Eyona nto ifanelekileyo kukuyithatha isidlo sakusasa njenge-oat bran kwaye ixutywe namanzi, ubisi, iyogathi kunye neziqhamo.