I-Oatmeal kunye neSwekile: Izinto ezenziwayo kunye neeDon'ts

Umxholo

• Oatmeal
• Iinkqubo ze-oatmeal yeswekile
• Umxhasi we-oatmeal yesifo sikashukela
• Yenza kwaye ungazenzi oatmeal kunye neswekile
• Izinto ezenziwayo
  
• Izinto ezingafanelekanga
  
• Ezinye izibonelelo zempilo zeoatmeal
• Ukuthatha

Ushwankathelo

Isifo seswekile yimeko ye-metabolic echaphazela indlela umzimba ovelisa ngayo okanye osebenzisa ngayo i-insulin. Oku kwenza ukuba kube nzima ukugcina iswekile yegazi kuluhlu olusempilweni, olubaluleke kakhulu kwimpilo yabo banesifo seswekile.

Xa ulawula iswekile yegazi, kubalulekile ukulawula ubungakanani beecarbohydrate ezidliwayo ngexesha elinye, kuba ii-carbs zichaphazela ngqo iswekile yegazi.

Kwakhona kubalulekile ukuba ukhethe izondlo ezityebileyo, ezinee-carbohydrate eziphezulu kwii-carbs ezisulungekileyo nezenziweyo neswekile eyongeziweyo. Ukujoliswa kweCarb kufuneka kugqitywe ngokukodwa ngoncedo lomboneleli wakho wezempilo.

Oku kuthetha ukuba into oyityayo ibaluleke kakhulu. Ukutya ukutya okuphezulu kwifayibha kunye nezondlo kodwa kunciphe kumanqatha angenampilo kunye neswekile kunokunceda ukugcina inqanaba leswekile esempilweni, kunye nokuphucula impilo yakho iyonke.

I-Oatmeal ibonelela ngezibonelelo ezininzi zempilo kwaye inokuba kukutya okumnandi kwabo banesifo seswekile, ukuba nje isabelo silawulwa. Ikomityi enye ye-oatmeal ephekiweyo iqulethe malunga ne-30 gram yee-carbs, enokungena kwisicwangciso sokutya esifanelekileyo sabantu abanesifo seswekile.

Oatmeal

I-Oatmeal kudala isisidlo sakusasa esiqhelekileyo. Yenziwe nge-oat groats, eyi-oat kernels kususwe amakhoba.

Ngokwesiqhelo yenziwe ngesinyithi esikiweyo (okanye esinqunqiweyo), esongwayo, okanye "okhawulezileyo" iibhokhwe ze-oat. Ukuqhubekeka kokusebenza kwe-oats, kwimeko ye-oats ekhawulezileyo, ii-oats zikhawuleza zetyiswe kwaye iswekile yegazi ikhawuleze inyuke.

I-Oatmeal ihlala iphekwe ngolwelo kwaye ihanjiswa ifudumele, ihlala inee-ins ezifana namandongomane, iiswiti, okanye iziqhamo. Ingenziwa ngaphambili kwaye iphinde iphinde iphinde iphinde yenziwe kusasa ngesidlo sakusasa esikhawulezayo nesilula.

Ngenxa yokuba i-oatmeal inesalathiso esezantsi se-glycemic, isenokuba yenye indlela ebhetele kunolunye ukhetho lwakusasa, njengokutya okuziinkozo okubandayo neswekile eyongeziweyo, isonka esinejeli okanye iipancake ngesiraphu.

Abo banesifo seswekile banokuvavanya amanqanaba eglucose egazini emva kweentlobo ezahlukeneyo zokutya kwasekuseni ukubona indlela iswekile yegazi ephendula ngayo.

I-Oatmeal inokukhuthaza impilo yentliziyo, ebalulekileyo kuba abantu abanesifo seswekile banesifo sentliziyo.

Iinkqubo ze-oatmeal yeswekile

Ukongeza i-oatmeal kwisidlo sakho ukunceda ukulawula isifo seswekile ineenzuzo zombini kunye nobubi. Ukulungiselela ukongeza i-oatmeal kwisicwangciso sakho sokutya seswekile kubandakanya:

• Inokukunceda ukumisela iswekile yegazi, enkosi kwimodareyitha ukuya kumxholo ophezulu wefayibha kunye nesalathiso se-glycemic esezantsi.
• Inempilo-yentliziyo ngenxa yomxholo wefayibha enyibilikayo kwaye inyani inokuthi yehlise i-cholesterol.
• Inokunciphisa isidingo sokufakwa inaliti ye-insulin xa ityiwa endaweni yokutya ukutya kwasekuseni okunotye kakhulu.
• Ukuba kuphekwe phambili, kunokuba sisidlo esikhawulezayo nesilula.
• Iphakame ngokuphakathi kwifayibha, ikwenza uzive ugcwele ixesha elide kwaye uncedisa kulawulo lobunzima.
• Ngumthombo olungileyo wamandla exesha elide.
• Inokukunceda ukulawula ukwetyisa.

Umxhasi we-oatmeal yesifo sikashukela

Kubantu abaninzi abanesifo seswekile, ukutya i-oatmeal ayinayo into eninzi. Ukutya i-oatmeal kunokuphamba amanqanaba eswekile yegazi ukuba ukhetha i-oatmeal ekhawulezileyo, egcwele iswekile eyongeziweyo, okanye itye kakhulu ngexesha elinye.

I-Oatmeal inokuba neziphumo ezibi kwabo bane-gastroparesis, ethi icothise ukukhupha isisu. Kulabo abanesifo seswekile kunye ne-gastroparesis, ifayibha kwi-oatmeal inokucutha ukukhupha isisu.

Yenza kwaye ungazenzi oatmeal kunye neswekile

I-Oatmeal inokongeza kakhulu kwindlela otya ngayo ukunceda ukulawula isifo seswekile. Ingakumbi ukuba uyisebenzisa ukubuyisela enye i-carb ephezulu, ukhetho oluneswekile eninzi.

Xa usongeza i-oatmeal kwisicwangciso sakho sokutya seswekile, kukho izinto ezininzi ekufuneka uzigcine engqondweni:

Izinto ezenziwayo

1. Yongeza isinamoni, amantongomane, okanye amajikijolo.
2. Khetha i-oats endala okanye yentsimbi.
3. Sebenzisa ubisi olunamafutha asezantsi okanye amanzi.
4. Yongeza icephe lebhotela ibhotolo yamandongomane kwiprotein eyongezelelweyo kunye nencasa.
5. Lungiselela ukusebenzisa iyogurt yamaGrike kwiprotein, calcium, kunye nevithamini D yokunyusa.

Kukho izinto ezininzi onokongeza kuluhlu lwakho lokulungiselela i-oatmeal ukwandisa izibonelelo zempilo ezilungileyo ze-oatmeal.

Xa usitya i-oatmeal, nantsi into ekufuneka uyenzile:

• Yitya ngeprotein okanye ngamafutha asempilweni njengamaqanda, ibhotolo yebhotolo, okanye iyogathi yamaGrike. Ukongeza 1-2 amacephe eepecans ezicoliweyo, iialnuts, okanye iiamangile zinokongeza iiproteni kunye namafutha asempilweni, anokuqhubeka nokuzinzisa iswekile yegazi lakho.
• Khetha i-oats endala okanye yentsimbi. Olu khetho luqulathe inani eliphezulu lefayibha enyibilikayo, enceda ekulawuleni ngcono iswekile yegazi kwaye icutshungulwe kancinci ukucola ukwetyisa.
• Sebenzisa isinamon. I-Cinnamon igcwele i-antioxidants, inezixhobo ezichasayo, kwaye inokukunceda ukunciphisa umngcipheko wesifo senhliziyo. Inokuphucula ubuntununtunu kwi-insulin kwaye inokunceda ukuthoba amanqanaba eswekile yegazi.
• Yongeza amajikijolo. Amaqunube akwanazo ne-antioxidants kunye nezakha mzimba ezifanelekileyo kwaye anokusebenza njengeswiti yendalo.
• Sebenzisa ubisi olunamafutha asezantsi, ubisi lwe-soy engenaswiti, okanye amanzi. Sebenzisa ubisi olunamafutha asezantsi okanye ubisi lweoyile kunokunyusa izondlo ngaphandle kokongeza amanqatha amaninzi kwisidlo. Amanzi akhethwa njengokhilimu okanye ubisi olunamafutha aphezulu kwabo bazama ukunciphisa ikhalori kunye nomxholo wamafutha. Nangona kunjalo, gcinani engqondweni ukuba isixa sobisi esisetyenzisiweyo kufuneka sinikwe ingxelo malunga nokutya okupheleleyo kwe-carb kwisidlo sakho. Ii-ounces ezisibhozo zobisi oluqhelekileyo luqukethe malunga ne-12 yeegramu zecarbs.

Izinto ezingafanelekanga

1. Sukusebenzisa i-oatmeal ekhawulezileyo okanye enencasa.
2. Sukongeza iziqhamo ezomisiweyo kakhulu okanye iswiti-nditsho neencasa zendalo ezinje ngobusi.
3. Sukusebenzisa ukhilimu.

Xa usitya i-oatmeal, nantsi into ongafanele uyenze:

• Sukusebenzisa i-oatmeal esele ifakiwe okanye ekhawulezileyo eneeswiti ezongeziweyo. I-oatmeal ekhawulezileyo kunye neencasa ineswekile kunye netyuwa. Kananjalo banefayibha encinci enyibilikayo. Khetha udidi olusempilweni lweoatmeal.
• Musa ukongeza iziqhamo ezininzi ezomisiweyo. Nje icephe leziqhamo ezomisiweyo zinokuba nesixa esikhulu seecarbohydrate. Khumbula iinxalenye zakho.
• Musa ukufaka i-caloric sweeteners eninzi. Abantu bahlala befaka iswekile, ubusi, iswekile emdaka, okanye isiraphu kwi-oatmeal. Oku kunokunyusa amanqanaba eglucose egazini. Unokongeza ngokukhuselekileyo ii-sweeteners ezingenanto okanye ezisezantsi.
• Nciphisa okanye ugweme ukusebenzisa ukhilimu. Sebenzisa amanzi, ubisi lwe-soy, okanye ubisi olunamafutha asezantsi ukwenza i-oatmeal.

Ezinye izibonelelo zempilo zeoatmeal

Ukongeza kwiswekile yegazi kunye nezibonelelo zempilo-yempilo oatmeal, inokunceda:

• ukunciphisa i-cholesterol
• ulawulo lobunzima
• ukukhusela ulusu
• ukunciphisa amathuba omhlaza wekolon

I-oatmeal engacwangciswanga kwaye engenaswekile iyacotha ukwetyisa, oko kuthetha ukuba uyakuziva ugcwele ixesha elide. Oku kunokunceda ekulahlekeni kobunzima kunye neenjongo zolawulo lobunzima. Inokukunceda ukulawula i-pH yolusu, enokunciphisa ukudumba kunye nokurhawuzelela.

Ukuthatha

Xa ilungiswe ngokuchanekileyo, i-oatmeal inezibonelelo ezininzi ezinokuba luncedo kuye nakubani na. Abo banesifo seswekile banokuzuza ngokutshintsha ezinye izidlo zakusasa ezicoliweyo, ezinencasa. Njengayo yonke imithombo ye-carbohydrate, qiniseka ukuba unike ingqalelo kubungakanani beesahlulo.

Ungaqala usuku ngesidlo esilawula ngcono iswekile yegazi kunye nokubonelela ngomthombo wexesha elide wamandla. Kuya kunceda ukuphucula impilo yentliziyo yakho. Ngokukhetha i-add-ins efanelekileyo, i-oatmeal inokuba sisidlo sakusasa esonwabisayo xa uhlala nesifo seswekile.

Soloko ujonge iswekile yegazi lakho ukuze ubone indlela oatmeal ekuchaphazela ngayo. Wonke umntu onesifo seswekile wahlukile. Soloko uthetha nogqirha wakho ngaphambi kokwenza naluphi na utshintsho olukhulu ekudleni. Abadli bezidlo ezibhalisiweyo banokukunceda ekwenzeni isicwangciso sokutya ngokukodwa ukuhlangabezana neemfuno zakho ezithile.