El i-oat bran Kuwukudla okusanhlamvu okungatholakala ezitolo eziningi nasezitolo ezinkulu. Okuhle wukuzithola enguqulweni yazo yemvelo ngaphandle kokuthi kucutshungulwe futhi kulokhu sizokuhlola ungathatha kanjani i-oat bran ngezinketho ezahlukene.
inguqulo ecwengisisiwe inikeza umkhiqizo onempilo encane, lapho izingqimba ezingcono kakhulu zokusanhlamvu zisusiwe, zakha umkhiqizo wezohwebo, ngakho-ke, ngezakhi ezimbalwa zokudla. I-Oat bran kufanele ithathwe iphelele, ayimnandi kangako, kepha ngenxa yalokhu sizoyifihla noma siyihambisane nokudla okunempilo okuhle, njengezithelo, ubisi noma iyogathi.
Ingakanani i-oat bran ongayenza ngosuku?
Kunconywa ukuthatha phakathi kwezipuni ezimbili kuya kwezintathu ngosuku futhi njengesilinganiso esifanele, ngale ndlela ingxenye yemisoco yayo ingafakwa ekudleni kwansuku zonke. Kodwa kuye ngenhloso yomuntu ngamunye, ukusetshenziswa kwayo kunganwetshwa. Isibonelo, kunconywa ukuthatha phakathi 25 kuya ku-100 amagremu nsuku zonke ngokudla lapho ufuna ukwehlisa i-cholesterol. Ukuze uthole ukudla okuvamile kungaxutshwa nokolweni futhi kudliwe phakathi 20 kuya ku-30 amagremu nsuku zonke.
Yiziphi izinzuzo ezisilethela i-oat bran?
Inezinzuzo eziningi futhi Ngokudla komsubathi kuyisithasiselo esihambisana ngokuphelele. Futhi, isebenza kahle ukudla okunciphayo, njengoba iqukethe ama-carbohydrate angena kancane kanye ne-fiber eningi.
- Icebile ku-fiber e-soluble kanye ne-fiber engancibiliki, isiza ukulawula ukuhamba kwamathumbu futhi idale umgoqo wemvelo ukuze amafutha amunceke futhi asetshenziswe njengomthombo wamandla.
- Es ukusuthisa okunamandla futhi lokho kungaqinisekiswa ngokuyithatha nohlobo oluthile loketshezi, isibonelo, ngengilazi yamanzi. Uma ingenile izokwanda esiswini futhi inciphise isifiso sokudla.
- Inengxenye yelukuluku ebizwa ngokuthi umsila. Le nto imunca amanzi futhi isheshise imetabolism. Kuyasiza futhi ukumunca ubuthi futhi kulinganise amazinga e-cholesterol egazini. Ibuye ibe negalelo kuvithamini B kanye nomthombo omkhulu wamaminerali.
- Enye ingxenye yi- i-beta glucan, ngezinzuzo eziningi, ukusiza ngokwengxenye ukubhubhisa amangqamuzana omdlavuza, ukulawula i-cholesterol noma ukunciphisa ukukhuphuka kweglucose yegazi.
- i-oat bran unakekele impilo jikelele. Ivuna ukusebenza kwesimiso sezinzwa, iqinisa amasosha omzimba futhi isiza ekuvimbeleni umdlavuza wekholoni, wendlala yesinye, webele kanye nesibeletho.
Izinyathelo zokuqapha ekusetshenzisweni kwe-oat bran
Njengoba sesishilo, kunezinzuzo eziningi futhi, nakuba kungukudla kwe-caloric, kuvunyelwe ekudleni kokulahlekelwa isisindo. Lokhu kungenxa isiza ukumuncwa kangcono kwamafutha, isheshisa imetabolism futhi iyasuthisa. Kodwa ine-contraindication yayo kusukela lapho ukudla okugayeka kakhulu Kunabantu abangazwela ngenxa yezinkinga zesisu.
Ama-oats ane-a okuqukethwe kwe-fiber ephezulu futhi ukusetshenziswa kwayo kungenza kube lula ukubukeka ukuvuvukala esiswini, ukuqunjelwa okukhulu ngisho nesifo sohudo. Le datha yenzeka ngokubodwa lapho umuntu esesiswini esingenalutho amahora amaningi futhi ethatha i-oat bran ngobuningi, ngakho-ke ukusetshenziswa kwayo kufanele kube ngokwedlulele.
Ukusetshenziswa okukhulu kwama-oats nakho kungabangela umphumela ophambene nokumuncwa kwezakhi. Ukudla ama-oats amaningi angaphekiwe kunciphisa ukumuncwa kwamaminerali afana ne-calcium nensimbi.
Ungayithatha kanjani i-oat bran?
Ukusebenzisa ngokunenzuzo izakhiwo ze-oat bran kuyinto esingakwazi ukuyifinyelela. Akudingekile ukuya ku-herbalist noma isitolo esikhethekile ukuze uyithole, manje singayithola ezitolo nezitolo ezinkulu ezijwayelekile. Okuhle ukuthi uphuze izipuni ezi-1 kuye kwezi-3 ngosuku, ukuphuza okuningi kungabathinta abanye imiphumela emibi esesikushilo ngaphambili. Kunezindlela zoqobo zokuthatha le bran oat:
- Ukudla kwasekuseni kulungele ukudla lokhu kudla. Ungayithola ngobisi lwenkomo, kuphelele noma skimmed. Ingabe awubekezeleli i-lactose noma ulandela ukudla kwe-vegan? Ungashintsha lolu bisi ngobisi lwesoya noma noma yiluphi uhlobo lwesiphuzo semifino.
- Nge yogurt. Thatha inzuzo yazo zonke izakhiwo zalokhu kudla ukuxuba nama-oats. I-yogurt iqukethe amaprotheni, i-calcium kanye nenani eliphakeme le-probiotic, futhi ihambisana nalokhu okusanhlamvu kuyoba ukuhambisana okuphelele.
- Ngejusi noma amajusi emvelo. Lezi ziphuzo zingahlanganiswa ngezindlela eziningi, izithelo nemifino ingasetshenziswa, phakathi kwazo sizosebenzisa uphayinaphu, i-peach, isanqante, i-orange. Hlanganisa nezipuni ezimbili ze-oats bese uyishaya.
- Ngamasaladi ezithelo. Ehlobo ngithanda ukudla izithelo kakhulu futhi uma kuyisikhathi sonyaka kungcono kakhulu. Ungalungisa ingxube esiphundu yezithelo zonyaka nalapho sihlanganisa amathisipuni amabili e-oats.
- Emasaladi. Amasaladi avuma inani elingapheli lezithako, kodwa ikakhulukazi imifino namaqabunga aluhlaza. Uzoba nepuleti eliphelele lamavithamini ngobuhle balokhu okusanhlamvu uma ulifafaza phezulu.