Ubisi lwe-Oat: izibonelelo eziphambili kunye nendlela yokwenza ekhaya
Umxholo
Ubisi lwe-oat sisiselo semifuno ngaphandle kwe-lactose, isoya kunye namandongomane, isenza ukuba sikhethe ngokugqibeleleyo imifuno kunye nabantu abanengxaki yokunganyamezelani ne-lactose okanye abangadibaniyo nesoya okanye amandongomane athile.
Nangona i-oats ingenayo i-gluten-free, ingaqwalaselwa kumashishini aqukethe i-gluten grains kwaye angcoliswe. Ke ngoko, kubalulekile ukujonga ileyibhile yesondlo yemveliso, ekufuneka ibonise ukuba ayinagluten okanye ayinawo umkhondo. Kule meko, inokusetyenziswa ngabantu abanesifo se-celiac okanye uvakalelo lwe-gluten.
Ubisi lwe-oat lunokusetyenziselwa isidlo sakusasa, amashwamshwam kunye nokwenza i-smoothies, iikeyiki okanye iilekese, umzekelo, kwaye zingathengwa kwivenkile enkulu, iivenkile zokutya ezempilo okanye zilungiselelwe ekhaya ngokulula nangokwezoqoqosho.
Izibonelelo eziphambili zobisi lwe-oat zezi:
- Iphelisa ukuqhina kwaye iququzelele ukwetyisa, njengoko ityebile kwimicu;
- Uncedo ekulawuleni isifo seswekile, kuba ibonelela ngokutya okuhamba kancinci, okuvumela iswekile yegazi ukuba ilawulwe;
- Ukukhuthaza ukunciphisa umzimba, kuba ityebile kwimicu enceda ekunyuseni imvakalelo yokuhlutha kwaye ibonelela ngeekhalori ezimbalwa, okoko nje ibandakanyiwe kukutya okusekhalori okusempilweni;
- Inceda i-cholesterol esezantsikuba ityebile kuhlobo lwefibre ekuthiwa yi-beta-glucan, eyehlisa amanqanaba e-cholesterol egazini kwaye yehlise umngcipheko wesifo sentliziyo esinzulu, njengokuhlaselwa sisifo sentliziyo okanye ukubetha.
Ukongeza, ubisi lwe-oat lukwanceda ukuphumza umzimba, kuba iqulethe i-phytomelatonin, ethanda ukulala kamnandi, njengokutya okulungele ngokukodwa abo banengxaki yokungalali.
Uyenza njani i-oat ubisi ekhaya
Ubisi lwe-oat lunokwenziwa ekhaya ngendlela elula, efuna iikomityi ezi-2 zeoats ezisongiweyo kunye neekomityi ezi-3 zamanzi.
Imo yokulungiselela:
Beka i-oats emanzini kwaye mayiyeke inyuse iyure e-1. Emva kwelo xesha, beka yonke into kwi-blender kwaye udibanise kakuhle. Emva koko xinana kwaye udle kwangoko okanye ubeke kwifriji kangangeentsuku ezi-3. Ukwenza isiselo sibe mnandi ngakumbi, kungongezwa amathontsi e-vanilla.
Ulwazi ngesondlo
Le theyibhile ilandelayo ibonisa ubume besondlo se-100 g yobisi lwe-oat:
| Izixhobo | Ubungakanani kwi-100 g yobisi lwe-oat |
| Amandla | Iikhalori ezingama-43 |
| Iiproteni | 0.3 g |
| Amafutha | 1.3 g |
| IiCarbohydrate | 7.0 g |
| Imisonto | 1.4 g |
Kubalulekile ukuba umntu azi ukuba, ukuze afumane zonke izibonelelo ezichazwe apha ngasentla, ubisi lwe-oat kufuneka lube yinxalenye yokutya okusempilweni kunye nokutya okusempilweni. Ukongeza, ubisi oluthengwe kwivenkile edla ngokutyebiswa ngecalcium, ivithamin D kunye nezinye izakha mzimba.
Ukongeza ekutshintshiseni ubisi lweenkomo ngobisi lwe-oat, kunokwenzeka ukuba wamkele okunye ukutshintshiselana ngokutya ukuthintela isifo seswekile kunye noxinzelelo lwegazi. Bona ezinye iinguqu onokuzenza kule vidiyo nesazi sezondlo uTatiana Zanin:
Ukukhetha Komhleli
Ungaba kanjani nguMntu: Ukuthetha nabantu abaDlulayo okanye abaNgaqhelekanga
