Abantu kwihlabathi liphela bonwabela i-oatmeal. Ufuna ubungqina? Imarike ye-oatmeal yehlabathi yaxabisa i-2.31 yezigidigidi kwi-2018, kwaye kuqikelelwa ukuba ifike kwi-3.32 yezigidigidi zeedola ukuphela kwe-2026, ngokwe Ingcaciso ngeshishini leFortune . I-Egypt ne China bezonwabele i-oats amawaka eminyaka, ngokuka IKRCU , Ngelixa iMelika yaziswa nge-oatmeal entle kade kumdlalo. Sithathe i-oats njengokutya kwehashe de I-Quaker Oats yeza ngasekupheleni kweminyaka ye-1800 kwaye ngempumelelo isiqinisekisa ngenye indlela.
Zininzi izizathu zokuba abantu bakhethe i-oatmeal njengokutya kwabo kwasekuseni ngaphezulu kwamaqanda kunye nebhekoni. Abanye batya i-oatmeal ngenxa yokulula, abanye bayayonwabela incasa, kwaye abaninzi bakholelwa ukuba i-oatmeal isempilweni isidlo sakusasa enye indlela, xa unikwe ukhetho. Zininzi iimpikiswano ezakhayo zokuba kutheni ungafuna ukudibanisa i-oatmeal kwindlela yakho yemihla ngemihla, ngokwe Impilo yemihla ngemihla .
Uya kuzuza kwiivithamini, iiminerali kunye neeprotein
I-Oatmeal ibonelela ngokudityaniswa kwezakha mzimba ezibalulekileyo, ezinje ngemagniziyam, zinc kunye nentsimbi, kunye ne-gluten yendalo. I-Magnesium ibalulekile kwintliziyo nakwimpilo yengqondo, ngelixa i-zinc inceda amajoni ethu omzimba, kunye nentsimbi yonyusa amandla (nge Iimveliso zokucoceka ).
Unokumangaliswa kukufunda ikomityi yekomityi ye-oatmeal enenani elifanayo leprotheni njengeqanda elinye elikhulu (nge Ukuzimela ), kwaye kukho iindlela ezingapheliyo zokunyusa iprotheyini kwisitya se-oatmeal ngokongeza amandongomane, umgubo weprotein, i-nut butters, okanye ubisi (nge Ubomi obunesondlo ). Ukuba ufuna iproteni enkulu ngakumbi, unako xuba iqanda kwi-oatmeal yakho . Ngaba ugqibile ukuzilolonga? I-Oatmeal yenye yeendlela ezilungileyo zokuzalisa izihlunu kunye nokugcwalisa umzimba wakho, ngokutsho Inethiwekhi yokutya .
Umxholo wefayibha unokukunceda ukunciphisa umzimba
I-Oatmeal iqulethe isixa esifanelekileyo sefayibha, esilela kakhulu kwizidlo ezininzi zaseMelika. Ngoku ka GQ Umndilili waseMelika utya ngokulambisa isiqingatha se-25 ukuya kuma-29 yeegram zentsinga ngemini, ukuba banethamsanqa. Nazi iindaba ezimnandi: Ikomityi ye-oatmeal ephekiweyo iqulethe i-4 gram yefayibha. Ukongeza okunye ukutya okupakishwe kwifayibha, njengamaqunube okanye amaqunube amnyama, kuya kukonyusa umxholo wefayibha kwisidlo sakusasa nangakumbi, ngokwe Idatha yam yokutya . Ifayibha kwi-oatmeal ikunceda uzive ukhawuleze ngakumbi, kwaye ukude, kunokunye ukutya, ngaloo ndlela unceda abanye abantu babulawule ubunzima babo ngokulula, ngokwe Iindaba Zonyango Namhlanje .
Uya kunceda ukuphucula amanqanaba e-cholesterol, kunye nokulawula iswekile yegazi lakho
Ngaba ugqirha wakho wakha wakuxelela ukuba i-cholesterol yakho iphezulu kakhulu? Ngokwe- Ikliniki yaseCleveland , ukutya ikomityi enye enesiqingatha ye-oatmeal ngemini kunokwehlisa icholesterol yakho ngeepesenti ezi-5 ukuya kwezi-8. Ngaphaya koko, olunye uphando lwalandela abathathi-nxaxheba iminyaka eli-13, bagqiba kwelokuba ukutya i-oatmeal endaweni yesonka samaqanda yonke imihla kunokunciphisa umngcipheko wokubetha (nge Umbutho wentliziyo yaseMelika ).
Okwangoku, kubantu abaneswekile, okanye nawuphina umntu ofuna ukunqanda i-spikes yegazi, ifayibha enyibilikayo kwi-oatmeal inceda ukucothisa ukufunxwa kwee-carbohydrate, ngokwe Ukuzilawula kweswekile . Ukongeza, i-oatmeal ine-index ye-glycemic index (esezantsi kwinani le-GI, ukutya okutyayo kuya kuncipha kuya kubangela iswekile egazini). Nangona kunjalo, i-GI esezantsi isebenza kuphela kwiintlobo ze-oats ezingathandekiyo, ayisiyiyo i-yummy, processed, flavored, oatmeal yangoku eneswekile eyongeziweyo.
Ungayitya njani i-oatmeal engakumbi
Kulungile, ke uhamba njani ngokudibanisa i-oatmeal ebomini bakho? Isinyathelo sokuqala kukukhetha i-oatmeal evumelana nendlela ophila ngayo, ngokwe I-Oatmeal elula . I-oats esikwe ngentsimbi umzekelo ifuna imizuzu engama-25 ukuya kwengama-30 ukupheka, ngelixa ii-oats ezindala zithatha imizuzu emihlanu esitovini, ii-oats ezikhawulezayo zipheka ngomzuzu omnye, kwaye ii-oats ezikhawulezileyo zinokwenziwa kwimizuzwana engama-90 kwi-microwave (nge Ukugcina izindlu kakuhle ).
Awuyithandi incasa yeoatmeal? Zininzi iindlela zokwenza spruce isitya esine-oatmeal esidikayo ngenye indlela . Yenza ubuchule ngeziqholo kwi-pantry yakho, yongeza ityuwa ephantsi oyithandayo, ibhotolo yamandongomane ephantsi, phosa iqanda elosiweyo ngaphezulu, okanye ungeze iziqhamo ezintsha. Izinketho azipheli, kwaye uya kuziva ngathi utya ukutya okwahlukileyo ngalo lonke ixesha.
