Izibonelelo ezi-5 eziphambili zempilo yehabile

Umxholo

• 1. Iyanciphisa i-cholesterol embi
• 2. Ukulawula amanqanaba eswekile yegazi
• 3. Kukunceda ukunciphisa umzimba
• 4. Uthintela umhlaza wamathumbu
• 5. Kunciphisa uxinzelelo lwegazi oluphezulu
• Ulwazi ngesondlo kunye nendlela yokusebenzisa
• Iresiphi yekhukhi ye-Oatmeal

I-Oats yenye yezona zitya zisempilweni kuba, ukongeza ekubeni ayinayo i-gluten, zingumthombo obalulekileyo weevithamini, iiminerali, imicu kunye nee-antioxidants eziyimfuneko kubomi obuphilileyo, obenza ukuba kukutya okuphezulu.

Ukongeza ekubeni sempilweni okuhle, ii-oats zinokubandakanywa phantse kuzo zonke iintlobo zokutya, nakwimeko zesifo seswekile, kuba iyanceda ukulawula amanqanaba eswekile yegazi. Ikwanceda ukunciphisa amanqanaba e-cholesterol, ikhusela intliziyo kwaye inyusa amajoni omzimba.

1. Iyanciphisa i-cholesterol embi

I-Oats zityebile kuhlobo oluthile lwefayibha, eyaziwa ngokuba yi-beta-glucan, eyehlisa amanqanaba e-cholesterol egazini kwaye iyanciphisa nomngcipheko wezifo ezinesifo sentliziyo, ezinje ngokuhlaselwa sisifo sentliziyo okanye ukubetha.

Ukufumana esi sibonelelo, kuyacetyiswa ukuba utye ubuncinci i-3 gram ye-beta-glucan ngemini, elingana ne-150 yeerats.

2. Ukulawula amanqanaba eswekile yegazi

Kuba ityebile kwifayibha, ngakumbi uhlobo lwe-beta-glucan, ii-oats ziyakwazi ukuthintela ii-spikes ezibukhali kumanqanaba eswekile yegazi. Ke, ukuqala usuku ngesitya se-oatmeal, umzekelo, yindlela efanelekileyo yokulawula isifo seswekile kunye nokuthintela ukuqala kwayo, kwimeko yesifo seswekile.

3. Kukunceda ukunciphisa umzimba

I-Oats ziludibaniso olukhulu ekutyeni okunciphisa umzimba, njengoko imicu yazo ivuselela imveliso yehomoni emathunjini eyonyusa imvakalelo yokuhlutha, ithintela indlala ekubonakaleni rhoqo.

Ke, ukutya i-oats ngalo lonke usuku sisicwangciso esihle sokunciphisa ukutya kweekhalori, ukuququzelela ukwehla kobunzima.

4. Uthintela umhlaza wamathumbu

Iifayibha ze-Oat zinceda ukuba amathumbu asebenze, kuthintele ukuqunjelwa kunye nokufumba kweetyhefu ezinokukhokelela kumhlaza. Ukongeza, ii-oats zine-phytic acid, into enceda ukukhusela iiseli zamathumbu ekuguqukeni kunokubangela amathumba.

5. Kunciphisa uxinzelelo lwegazi oluphezulu

I-Oats zityebe kakhulu kwii-antioxidants, ngakumbi kuhlobo oluthile olubizwa ngokuba yi-avenanthramide, eyonyusa imveliso ye-nitric oxide emzimbeni. Le nitric oxide inceda imithambo yegazi ukuba iphumle, iququzelele ukujikeleza kwegazi kunye nokunciphisa uxinzelelo lwegazi.

Ulwazi ngesondlo kunye nendlela yokusebenzisa

Itheyibhile elandelayo ibonisa ukwakhiwa kwesondlo kwi-100 g ye-oats eqengqelweyo.

I-oats inokutyiwa ngohlobo lweeflakes, umgubo okanye igranola, kwaye inokongezwa ekulungiseleleni iicookies, isuphu, umhluzi, iipayi, iikeyiki, isonka kunye neepasta.

Ukongeza, inokudliwa ngohlobo lwesidudu kunye nokwenza ubunzima bokutya okunje ngee-dumplings kunye neebhola zenyama. Jonga imenyu epheleleyo ngeoats ukunciphisa umzimba.

Iresiphi yekhukhi ye-Oatmeal

Izithako

• Ikomityi ye-1 yeti ye-oat eqengqelweyo
• 1 indebe yeti yeswekile
• ½ indebe yejarine ekhanyayo
• Iqanda eli-1
• Iipuniwe ezi-2 zomgubo wengqolowa
• Itispuni yencindi yevanilla
• 1 ityuwa encinci

Imowudi yokulungiselela

Ukubetha iqanda kakuhle de kube krwada. Yongeza iswekile negargarini uze udibanise kakuhle ngecephe.Yongeza kancinci kancinci zonke ezinye izithako, uvuselele kakuhle. Yenza ii-cookies ngetispuni okanye isuphu, ngokobungakanani obufunayo, kwaye ubeke kwifom yokugcoba, ushiye indawo phakathi kweicookies. Vumela ukubhaka kwi-oven eshushu ngaphambili ngo-200ºC kangangemizuzu eli-15 okanye de babe banombala.

Jonga kwakhona iresiphi ye-oatmeal enceda ukulawula isifo seswekile.

Jonga kwakhona iresiphi yesonka se-oat esingena-gluten sokwenza ekhaya, ngokubukela le vidiyo ilandelayo: