Indlela yokunciphisa umzimba nge-oat bran

Umxholo

• Izibonelelo ze-oat bran
• Ixabiso kunye nendawo yokuthenga
• Iprotein yePancake Recipe kunye ne-Oat Bran
• Ungazikhetha njani ii-oats ezilungileyo zokunciphisa umzimba
• Umgubo weOatmeal
• Oat bran
• Iifoloji zeoat

I-oats sisidudu kwaye, njengazo zonke iinkozo, zingumthombo weecarbohydrate. Nangona kunjalo, ikwangumthombo ogqwesileyo wefayibha, iprotein, i-iron, i-magnesium, i-phosphorus, i-zinc, i-manganese, i-vitamin B1 kunye ne-vitamin B5, eyenza ukuba ibe kukutya okusempilweni kakhulu kwaye inokunceda nabo bafuna ukunciphisa umzimba, ke ngoko Inani elinconywayo ziipunipoyi ezi-2 ngosuku.

Iintsinga ezikhoyo kwi-oats zinceda ukongeza ukuhlala satiety kunye nokunciphisa imvakalelo yendlala, eyenza ukuba umntu atye kancinci kwaye enze ukhetho olukrelekrele xa ekhetha ukutya, okwenza kube lula ukumelana neelekese, ipasta kunye neminye imithombo yokutya.

Ukongeza kwi-oat bran, kukho i-oats egalelweyo, ikwacebile kwifayibha kwaye ilungele abo bafuna ukunciphisa umzimba, kunye nomgubo we-oat onefayibha encinci, isalathiso esiphezulu se-glycemic kwaye, ke ngoko, ukusetyenziswa kwayo kufuneka kulawulwe ngabantu abaneswekile kwaye abo bafuna ukunciphisa umzimba.

Izibonelelo ze-oat bran

Izibonelelo zezempilo eziphambili ze-oat bran zihambelana ngokuthe ngqo kwimicu ekhoyo koku kutya, okwenza ukuba kube kukutya okusebenzayo. Ke, ezona zibonelelo ziphambili zezi:

1. Iyanciphisa i-cholesterol embi: I-beta-glucan fiber ifunxa inxenye yamafutha akhoyo ekutyeni ngexesha lokwetyisa kwaye iwasuse esitulweni, inciphisa ukuyilwa kwecholesterol egazini.
2. Ukulawula amanqanaba eswekile yegazi kunye nokuthintela isifo seswekile: ifayibha ye-oats enyibilikayo inyibilika emanzini ngexesha lokwetyisa kwaye yenze ijeli ene-viscous, ecothisa ukufunxwa kweswekile emathunjini kunye nokuthintela i-spikes kwiswekile yegazi.
3. Inceda ukunciphisa umzimba:Ngexesha lokwetyisa, imicu ye-oat yenza ijeli eyonyusa umthamo wokutya esiswini kwaye icothise ukwetyisa, eyandisa ukwanela kwaye inciphise indlala emini.
4. Uthintela umhlaza wamathumbu:imicu ye-oats igcina impilo yamathumbu, njengoko ivuselela ukukhula kwezityalo ezisempilweni, kuthintela ukuqhina nokulawula ukuhamba kwamathumbu. Zonke ezi zinto zinciphisa ukuveliswa kwetyhefu emathunjini, ethintela umhlaza, ngakumbi umhlaza wekolon.

Iintsinga zingafumaneka kumanani amakhulu kwi-oat bran nakwii-oats eziqengqelweyo. Ke ngoko, ukusetyenziswa koku kutya kuyacetyiswa kakhulu kubantu abafuna ukunciphisa umzimba kunye nabo bane-cholesterol ephezulu kunye / okanye isifo seswekile, ngelixa ukusetyenziswa komgubo kufuneka kuncitshiswe ekutyeni.

Ukongeza, njengoko isonyusa isatiety, ukusetyenziswa kwe-oat bran kuvunyelwe kwisigaba sokuqala sokutya kweDukan. Yazi onke amanqanaba okutya kwe-Dukan kunye nezikhokelo zokuyilandela.

Ixabiso kunye nendawo yokuthenga

Ixabiso le-oat bran lixabisa i-R $ 5.00 nge-200g nganye kwaye linokuthengwa kwiivenkile ezinkulu okanye kwiivenkile zokutya ezempilo.

Iprotein yePancake Recipe kunye ne-Oat Bran

Le pancake ingumthombo weprotheni, ifayibha kunye nee-carbohydrate kwaye ke ngoko lukhetho olukhulu kwisidlo sasemini kwabo bafuna ukunciphisa umzimba, umzekelo.

Izithako

• Iipunipoli ezi-2 ze-oat bran;
• Amaqanda ama-2
• 1 ibhanana

Imowudi yokulungiselela

Ukubetha ibhanana kunye namaqanda de ufumane ubunzima obukhulu. Yongeza i-bran kwaye udibanise kakuhle. Thela i-ladle ye-pasta kwi-pan yokupanda ishushu phezu kobushushu obuphakathi kwaye upheke malunga nomzuzu omnye, ujika ngoncedo lwe-spatula kwaye uqhubeke nokupheka omnye umzuzu. Phinda usebenze kude kube kugqityiwe intlama.

Ungazikhetha njani ii-oats ezilungileyo zokunciphisa umzimba

Iinkozo ze-oat zahlulwe zangamacandelo. Ubunzulu bomaleko, kokukhona ii-carbohydrate zininzi kunye nefayibha encinci kunye nezakhamzimba. Ke, kokukhona kusenziwa okuthe kratya kwaye kuphuculwe ingqolowa, kungaphantsi izibonelelo zesondlo.

Umgubo weOatmeal

Yenziwe kwelona candelo lingaphakathi le-oat grain. Ke ngoko, ilahla uninzi lweentsinga kunye nezondlo kwaye igcina ii-carbohydrate.

Ngenxa yemali esezantsi yefayibha, umgubo unesalathiso esiphezulu se-glycemic. Oko kukuthi, emva kokugaywa, iswekile eyenziwe ziikhabhohayidrethi ingena egazini ngokukhawuleza kwaye ingalawulwa kakuhle.

Ke ngoko, ii-cookies ezenziwe nge-oatmeal zinokuba kukutya okumnandi kakhulu ngaphambi koqeqesho kwabo baya kuchitha amandla, kodwa ukuba injongo yokunciphisa umzimba, eyona nto ifanelekileyo kukukhetha ukhetho lwe-snack ngenani elikhulu le-fiber.

Oat bran

I-bran yenziwe ngamakhoba e-oat grains kwaye, ke, inemicu emininzi encedisa ekuhambeni kwamathumbu, kulawulo lwe-glucose kunye ne-cholesterol egazini kunye nokwandisa uvakalelo lokuhlutha, ukulawula indlala kunye nokunceda ukunciphisa umzimba.

kodwa oko akuthethi ukuba kukutya okungenayo i-carbohydrate, kodwa okunye okunempilo okunomxholo ophezulu wefayibha.

Iifoloji zeoat

Zifumaneka kwiiflakes ezincinci okanye ezinobungqingili, luphi utshintsho kuphela ukuba belingaphantsi okanye ngaphantsi komhlaba, kodwa iipropathi kunye nezibonelelo zesondlo ziyafana.

Zenziwe nge-oat grains ezixineneyo de zacaba. Kunokuthiwa yi-oats epheleleyo, njengoko igcina zonke izondlo kwingqolowa: ii-carbohydrate, iiproteni, imicu, iivithamini kunye neeminerali.

Ikwayindlela elungileyo kwabo bafuna ukunciphisa umzimba, njengoko, njenge-oat bran, ilawula ukwanela kwaye inciphise indlala.