Ngaba i-oats iyatyeba okanye iyancipha?
Umxholo
- Uyisebenzisa njani i-oats ukunciphisa umzimba
- Imenyu ene-oats ukunciphisa umzimba
- Iiresiphi ezinempilo zeOatmeal
- Isidudu esikhanyayo se-oatmeal
- I-Oat bran ipanekuku
I-oats zithathwa njengenye yezona zitya zisempilweni nezisempilweni, njengoko zityebile kwi-B kunye ne-E iivithamini, iiminerali ezinje nge potassium, i-phosphorus kunye ne-magnesium, ii-carbohydrate, iiproteni, imicu kunye nee-antioxidants, ezizisa izibonelelo ezininzi zempilo ezinje ngokunciphisa umzimba, ukwehlisa iswekile yegazi kunye namanqanaba e-cholesterol kunye nokuthintela isifo sentliziyo, umzekelo.
I-Oats kukutya okumnandi kwabo bafuna ukunciphisa umzimba kuba kuvumela ukwetyisa okulula kwaye okucothayo kwaye, ukongeza, iifayibha zayo, ezinjenge-beta-glucan, zonyusa uvakalelo lokuhlutha, ukulawula indlala, ukunciphisa ukufunxwa kwamafutha, ukuphucula ukuqunjelwa ., ulawule amathumbu kunye nokunciphisa ukudumba kwesisu. Jonga zonke izibonelelo zeoats.
Nangona kunjalo, ii-oats ziyatyebisa ukuba zityiwe ngobuninzi kuba kukutya okuqulathe iikhalori ezininzi, umzekelo i-100 g ye-oats inee-calories ezingama-366. Ke ngoko, kubalulekile ukuba utye ukutya okunezakha-mzimba, ngokukhokelwa yingcali yesondlo, ukufezekisa iziphumo ezinqwenelekayo.
Uyisebenzisa njani i-oats ukunciphisa umzimba
Ukukunceda ukunciphisa umzimba, ii-oats kufuneka zityiwe imihla ngemihla ubuninzi beetispuni ezi-3 ngosuku, kwaye zinokusetyenziswa ngohlobo lwesidudu okanye zongezwe kwiziqhamo ezinqunqiweyo okanye ezityumkileyo, kwiiyogathi, iijusi kunye neevithamini.
Eyona ndlela ilungileyo yokusebenzisa i-oats ikwimo yeeflakes, njengoko inexabiso elifanelekileyo lefayibha elikwaziyo ukwandisa ukuziva satiety kunye nokuthanda ukunciphisa umzimba.
Ezona zilungiswa ngokusesikweni, ezinjengomgubo okanye ibran, zinefayibha encinci kwaye, ke, zinokuba nefuthe elincinci ekulahlekeni kobunzima. Okwangoku, ziindlela ezisempilweni zokutshintsha umgubo wengqolowa, umzekelo.
Imenyu ene-oats ukunciphisa umzimba
I-oats kufuneka ityiwe ubuncinci amaxesha ama-4 ngeveki, kwaye inokufakwa kwisidlo njengoko kubonisiwe kule menyu ilandelayo:
| Usuku 1 | Usuku 2 | Usuku 3 | |
| Isidlo sakusasa | Isidudu se-Oatmeal esenziwe ngobisi lwe-soy okanye iiamangile, ii-oats ezisongiweyo kunye ne-1 ithisipuni yesinamoni ukwenza iswiti + i-10 iswiti + 1 ithisipuni yembewu ye-chia. | 1 iglasi yobisi lwe-almond + 1 isonka esipheleleyo kunye noshizi + 1 ipere. | I-yogurt ecacileyo ye-30 + ye-grains epheleleyo + 1 isilayi sepapa. |
| I-snack yasekuseni | I-cookies ezine zohlobo lwe-maria + kunye neenantambo ezi-6. | 1 iglasi ye-kale eluhlaza, ilamuni kunye nejinanse juice. | I-3 thowusti epheleleyo nebhotolo yamandongomane. |
| Isidlo sasemini isidlo sangokuhlwa | I-100 g yengxowa yenyama yehagu + yeepunipoyi ezi-4 zetapile emhlophe + itswele ebomvu, iarugula nentliziyo yesaladi yesundu + icephe eli-1 leoyile yomnquma + 1 orenji. | I-tuna kunye ne-chickpea isaladi eneetumato, ikhaphetshu, ii-ertyisi, iikhukhamba kunye neekherothi ezigayiweyo + icephe eli-1 leoyile yomnquma + izilayi ezi-2 zepayina. | I-100 g yebhokhwe yenkukhu ecoliweyo kwi-tomato sauce + 2 amacephe erayisi + amacephe amabini eembotyi + ikhaphetshu, itswele kunye nesaladi ye-beet egayiweyo + 1 icephe yeoyile yomnquma + 1 itangerine. |
| Ukutya okusemva kwemini | I-yogurt ecekeceke + itispuni e-1 yomgubo weflakisi + ½ indebe yeziqhamo. | I-yogurt ecacileyo ye-1 + ibhanana e-1 ecoliweyo eneepunipoli ezi-2 zeoats eziqengqelweyo + itispuni e-1 yesinamon. | I-Vitamin yepapaya kunye nebhanana enezipuni ezi-3 zeoats eziqengqelwe. |
Lo ngumzekelo nje wemenyu yohlobo oluqhelekileyo, engalungelelaniswanga neemfuno zomntu ngamnye. Eyona nto ilungileyo kukubonisana nesondlo ukuze enze isicwangciso sokutya esizimeleyo.
Iiresiphi ezinempilo zeOatmeal
Ezinye izinto ezikhawulezayo, ezilula ukuzilungiselela kunye neendlela zokupheka ze-oat zezi:
Isidudu esikhanyayo se-oatmeal
Le papa ingasetyenziselwa isidlo sakusasa okanye isidlo sangokuhlwa.
Izithako
- I-200 mL yobisi olusikiweyo okanye lwemifuno (isoya, iiamangile okanye ihabile, umzekelo);
- Iipuniwe ezi-3 zeoats eziqengqiwe;
- Isinamon ukunambitha;
- Iswiti (ukhetho).
Imowudi yokulungiselela
Hlanganisa i-oats kunye nobisi kwaye uzise kubushushu kude kube ngathi kunesidudu. Yongeza isinamoni kunye nesiqhamo esisikiweyo, njengeapile.
I-Oat bran ipanekuku
Le recipe ivelisa i-1 yokukhonza kunye nepancake inokugcwaliswa ukungcamla.
Izithako
- Iipunipoli ezi-2 ze-oat bran;
- Iipuniwe ezi-4 zamanzi;
- Iqanda eli-1;
- 1 ityuwa encinci;
- I-Oregano kunye nepelepele ukungcamla;
- Ukugxotha ukunambitha.
Imowudi yokulungiselela
Ukubetha zonke izithako kwi-blender kwaye wenze i-pancake kwi-skillet engapheliyo. Gcwalisa ngenkukhu ekhuhliweyo okanye ityhuna ngemifuno, kwaye ungasebenzisa iziqhamo kunye nobusi ukwenza ipancake emnandi.
Jonga le vidiyo ingezantsi ukuze ufumane iresiphi yesonka se-oat ekhaya:
Inomdla Namhlanje
Nebivolol
