Ubilisiwe kwi-oatmeal porridge yamanzi-ukutya kwasekuseni okunempilo kunye nekhalori ephantsi. Esi sidlo ekuqaleni komhla kunye nokuzonwabisa akudli nje kuphela eRashiya, kodwa nakwiNgilani naseSkotland, okongeza kwi-honey oatmeal, ibhotela, iziqhamo kunye neziqhamo ezomileyo.
Iinzuzo ze-oatmeal emanzini
Iphalaji ye-Oat emanzini, ngaphandle kweshukela kunye neoli, iqukethe i-kcal 88 nge-100 g. Ipesenti yeeprotheni zemifuno, amafutha kunye ne-carbohydrates e-oatmeal emanzini zilungelelanise kwaye zihle kakhulu kumzimba. I-oatmeal ipharali ebilisiwe ebisi yile caloriki ngaphezu kwamanzi, kwaye iqukethe iikhalori ezingama-105.
Ubuncedo beeprotheni ye-oatmeal luchongwa ngokubunjwa kobutyebi. Umxholo ophezulu wamavithamini (A, B, E, K, PP), amaminerali (i-fluorine, i-silicon, i-iodine, isulfure, i-zinc, isinyithi, i-phosphorus, i-calcium, i-magnesium), kwakunye ne-amino acids ebalulekileyo (tryptophan, lysine) ifake le mveliso indawo ekhethekileyo ekudleni komntu. Kukhoyo kwi-oatmeal kunye ne-acids (i-oxalic, i-malonic, i-erucic), kunye namafutha abalulekileyo.
I-oat fats iqulethe ipesenti ephezulu ye-fatty acid acids, eyakhawuleza isantabolism kunye nokunceda ukunciphisa amazinga okukhululeka. Kodwa, ngelishwa, amafutha kwi-oat flakes axhamla ngokukhawuleza kwaye axhamla, ngoko le mveliso ayifanele igcinwe ixesha elide.
Ukusetyenziswa kwe-oatmeal emanzini kubandakanya nokuba yi-adsorbent ephezulu. I-Oatmeal iyakwazi ukuhlanjululwa komzimba weemveliso zensimbi ezinzima kunye nezinye izinto ezinobuthi, obaluleke kakhulu kubahlali bee-megacity, kunye nabo bafuna ukunciphisa umzimba kunye nokuvuselela umzimba.
Oogqirha bancomeka kubandakanywa kwi-oat porridge yokutya emanzini phambi kwamathala eninzi kwigazi, izifo zentliziyo, i-cholesterol ephezulu, i-osteoporosis, izifo zesibindi kunye neengtso, isifo sikashukela nezifo zesisu kunye namathumbu.
I-oatmeal porridge iphucula kakuhle ithowuni kwaye iphelise imvakalelo embi. I-Vitamin B6, eyingxenye ye-oatmeal, ivuselela ukubunjwa kwe-serotonin, echaphazela ngqo imvakalelo.
Ukutya kwi-oatmeal porridge
Ukutya kwi-oatmeal - ukutya okunokulinganisela, ngokubonga kuyo kwiiveki ezi-1-2 unokukhulula umzimba kwizinto ezinobungozi kwaye ulahlekelwe isisindo ngo-3-5 kg. Isitya esiyinhloko sondlo si-oatmeal, esifanele siphekwe emanzini, ngaphandle kokongeza ioli, ushukela kunye nobisi. Esi sidlo kufuneka sidliwe kathathu ngosuku kwiindawo ezincinci - 100-150 g.
Njengeentlanzi ezinokulungiswa ngamaxesha amabini ngosuku, zivunyelwe:
- Iziqhamo eziphantsi kweekhalori (i-oranges, i-tangerines, i-grapefruit, ii-apula, iipereya, i-plums);
- imifuno (utamatisi, i-radishes, iikomkom, i-bell pepper, beet, iklabishi, izaqathe);
- isaladi imifino;
- imbotyi;
- izithelo ezomileyo (iziqhumane, ama-apricots omisiwe, amakhiwane);
- iimveliso zobisi zobisi (kefir, bifid, yoghurt yendalo).
Musa ukulibala malunga nomlinganiselo wamanzi afanelekileyo ekusebenzeni ngokuqhelekileyo komzimba - 1.5-2 ilitha ngosuku. Ungaphinde uphuze i-orange, i-grapefruit, utamatato, i-apple kunye neerrot (200 ml), itiye eluhlaza . Kufuneka uphuze imizuzu engama-30 ngaphambi kweeyure eziyi-1.5 emva kokutya. Ukuzalisa izinto ezingekhoyo, izondlo zincinci zincoma ukuba ngexesha lokutya ukuthabatha izithamamin mineral complexes.
Uncedo ngakumbi, ngokutsho kwezilwanyana zokufa, i-oatmeal emanzini ayipheki, kodwa i-steaming. Kukulungele ukwenza oku ebusuku. Thatha isiqingatha seglasi ye-oatmeal uze uthele iglasi yamanzi abilayo, gquba isitya kunye ne-porridge uze uyibeke endaweni efudumeleyo. Ngentsasa unako ukubeka izityalo ezincinane okanye izithelo ezomileyo kwi-porridge, i-teaspoon yobusi.
Imenyu yokutya yesampula kwi-oatmeal ene-steamed:
- kwasekuseni: 100-150 ml i-oatmeal emanzini;
- lwesibini isidlo sakusasa: 200 ml ye-kefir okanye yoghurt yendalo;
- isidlo sasemini: 100-150 ml i-oatmeal emanzini kunye nobusi ne-sinamoni okanye i-apula enonciweyo;
- i-snack yamasematha: isiqingatha se-grapefruit, itiye eluhlaza;
- Ukutya isidlo: 100-150 ml ye-oatmeal emanzini ngamanzi omisiweyo - iifununu (ii-2 pcs.), Ama-apricots omisiwe (2 pcs), amakhiwane (1 pc.).
Ukutya kwi-oatmeal akufanelekanga kubantu abanokunyamezela ngabanye kwi-oats, ukungaphumeleli kwezintso, iingxaki ze-cardiovascular, kunye nezifo ezithintekayo. Khumbula kwakhona ukuba ukusetyenziswa rhoqo kwe-oatmeal kubangela ukuba kubonakale ukutyunjwa. Nangona i-caloric ephantsi ye-oatmeal emanzini, ukutya okunjalo akukhuthazwa ngabo bathatha inxaxheba kwimidlalo, kuba bafuna iiprotheni ekudleni kwabo.