I-Oatmeal yethulwe ekudleni kwethu kwansuku zonke nokuthi ungumlingani omkhulu kanjani ekudleni kwasekuseni. Kuwukudla okusanhlamvu okuqukethe amanani amakhulu okudla okunempilo futhi edla kakhulu ama-carbohydrate. Yingakho kuholela engxabanweni yayo enkulu, Ingabe i-oatmeal ikwenza ukhuluphale noma ikusize ulahlekelwe isisindo? Njengoba ngaphakathi kwezinzuzo zayo ihlanganisa le migomo okufanele ihlolwe.
Lokhu okusanhlamvu kuqukethe ingxenye engenza ukhuluphale ngenxa yokusebenzisa ngokweqile, noma kuye ngokuthi idliwe nini. Sihlanganisa zonke izici ezitholakala kithi ezimweni lapho i-oats ikwenza ukhuluphale noma ingakusiza ulahlekelwe isisindo.
Ingabe i-oatmeal ingakwenza ukhuluphale?
Ngaphandle kokungabaza, ama-oats ayakhuluphala inqobo nje uma kuncike endleleni okuthathwe ngayo, yenani noma ngesikhathi sosuku lapho isetshenziswa khona. Konke kuzoncika kulezi zici ezilandelayo nokuthi ungazigwema kanjani ukuze kusize ukuthi ungakhuluphali.
I-oats yasebusuku ingakwenza ukhuluphale
Futhi ngempela "i-can", nakuba wonke amathuba okuthi iyakwenza. ukuba ukudla okunothe ngama-carbohydrate ayinkimbinkimbi, Izosinika amandla amaningi futhi izoshintshwa kancane kancane emahoreni alandelayo. Uma la mandla engasetshenziswa, umzimba uzosebenzisa lawa ma-carbohydrate aphenduke amafutha. Ngakolunye uhlangothi, kunezifundo ezisekela ukuthi ukuthatha i-oats ebusuku akukwenzi ukhuluphale. Abantu abadla ukudla kwasekuseni okune-carb ephansi kanye nezidlo zakusihlwa ezine-carb ephezulu baboniswa ukuqeqesha imizimba yabo ukuze iphendule ngokushisa lowo mthwalo osindayo ebusuku. Ngakho-ke, abazange bazuze igremu elilodwa.
Ukuthathwa kwe-oats egayiwe
Lolu hlobo lwe-oatmeal luvame kakhulu uma kuthengiswa ukudla kwasekuseni. Ukwakheka kwayo kwenziwa ngama-oats, ufulawa ocolisisiwe, odayi, ama-preservatives kanye nama-sweeteners. Zonke lezi zingxenye empeleni zifihla izakhiwo zemvelo zalokhu okusanhlamvu, okuzoyibangela ukuba ilahlekelwe izici zayo zokunciphisa umzimba.
Yidla i-oatmeal esiswini esingenalutho amahora amaningi
I-logic yale datha ilele ekuphenduleni okwenziwe uhlelo lwe-metabolic. Ngokuvamile, i-oatmeal inikeza amandla, inciphisa isifiso sokudla futhi inenzuzo ngisho nokugaya okuhle. Nokho, lapho isisu sesingenalutho amahora amaningi, lokhu okusanhlamvu kungenzeka yenza inqubo ebuyela emuva, kulokhu kuzobangela ubuhlungu besisu, kubangele igesi futhi kuqoqwe amandla ngendlela yamafutha.
Kunini lapho i-oatmeal inenzuzo yokulahlekelwa isisindo?
I-Oatmeal inenzuzo kakhulu uma idliwa kwasekuseni. Khumbula ukuthi uma kuthathwa into yokuqala ekuseni nangesisu esingenalutho, kungadala umphumela ophambene nokulahlekelwa isisindo. Ukuze wenze lokhu, ungazama yidla kancane noma isiphuzo kusengaphambili futhi imizuzu embalwa nje ngaphambili. Kubalulekile ukuphuza ingilazi enkulu yamanzi ukuze ungazizwa ugula.
Kwabasubathi kuwukudla okuthakaselwayo. Kuye kwaboniswa ukuthi i-cortisol iyanda ngemva kokuzivocavoca. Lapho sifika ezingeni eliphezulu, isibindi siphula amaprotheni emisipha abe ushukela ukuze sibe namandla. Ukudla i-oatmeal kusiza ukuvimbela ukukhiqizwa kwe-cortisol futhi kugcwalise izitolo ze-glucose ne-glycogen. Futhi, kusiza ukugqugquzela ukululama kwemisipha. Kunganconywa ukuthi uyithathe isigamu sehora ngaphambi kokuzivocavoca noma uthathe kancane ebusuku.
Ukuze ukwazi ukuyithatha nsuku zonke futhi ngokuncoma kufanele idliwe kuze kube 3 wezipuni ngosuku. Ingahambisana ne-yogurt, izithelo eziqoshiwe, namajusi noma ngisho nama-smoothies. I-oatmeal engcono kakhulu yileyo ethengwa ngendlela yama-flakes noma i-oats egcwele okusanhlamvu, ngoba iqukethe i-fiber eningi futhi isiza ukwandisa umuzwa wokusutha.
Kungani i-oatmeal ifakiwe ekudleni kwethu?
I-Oatmeal iyi-cereal ehlinzeka ngemisoco eminingi futhi njengeqiniso kufanele kuqashelwe ukuthi akuyona i-carbohydrate equkethe ama-calories athile. Iqukethe ama-calories angu-380 nge-100 g, ukuze sikwazi ukumela I-100 g ye-oatmeal enenani eliphelele lama-calories angu-114. Eqinisweni, akuyona ikhalori enkulu uma sicabanga ukuthi sinosuku lonke lokuyichitha.
- Uma kufanele sikhulume ngama-carbohydrates abo, aneqiniso elihle. Avela kumafayibha hhayi kushukela, nama-carbohydrate ayinkimbinkimbi ukuze anciphise isifiso sokudla, azogaywa kancane kancane emzimbeni.
- Kuwukudla okunothe nge-fiber, ngakho kusiza ukulawula ukuhamba kwamathumbu futhi kuvimbele ukuqunjelwa.
- Icebile ngamavithamini amaningi. Iqukethe iqembu B (B1, B2, B3) elidingekayo kumetabolism. Iqukethe uvithamini A no-E othuthukisa ukubukeka kwesikhumba kanye novithamini D, obalulekile emathanjeni.
- Ibuye ibe nokuqukethwe okuphezulu kwamaminerali afana i-magnesium, i-potassium, i-iron, i-calcium ne-zinc.
- Icebile ngama-beta glucoans Bamunca ama-bile acids emathunjini futhi banciphise i-cholesterol.
- iqukethe ezinye ama-amino acid abalulekile: I-isoleusine, i-leusine, i-threonine ne-methionine.
Sengiphetha, kufanele kuqashelwe ukuthi i-oatmeal iwukudla okucebile kuma-carbohydrate futhi ukusetshenziswa okukhulu kungakwenza ukhuluphale. Okuhle ukuyithatha njengesidlo sasekuseni njenge-oat bran futhi ixutshwe namanzi, ubisi, iyogathi nezithelo.