Ingabe kuhle ukudla i-oatmeal ebusuku? I-oatmeal yesidlo sakusihlwa, noma ngisho nesiphuzo sebusuku, kuyindlela enempilo kakhulu. I-oatmeal icebile nge-fiber ezosiza ukuvimbela indlala ebusuku. Ngokwengeziwe, izakhamzimba ze-oatmeal zinikela enhlalakahleni yakho jikelele futhi zingasiza ekwehliseni izimo ezibanga izifo ezingalapheki. I-oatmeal yesidlo sakusihlwa nayo ibalulekile ekuqinisekiseni ukuthi ulala kahle ebusuku.
ithiphu
Ngisiphi isikhathi esihle sokudla i-oatmeal? Yidla i-oatmeal nganoma isiphi isikhathi, ibhulakufesi, isidlo sasemini, noma isidlo sakusihlwa, futhi uvune izinzuzo zamavithamini B, D, no-K kanye nomthamo onempilo wamaminerali kubandakanya i-iron, i-magnesium, i-manganese, i-phosphorus, ne-selenium.
Uhlobo luni lwe-oatmeal lesidlo sakusihlwa?
I-oatmeal iza ngezindlela ezahlukahlukene: okwendabuko, ukusika kwensimbi, ukupheka okusheshayo, nokushesha. Uma kuziwa ekukhetheni, ungahle uzibuze ukuthi iyiphi enempilo. Noma wanelise ngokwengeziwe. Noma i-tastier.
Zonke izinhlobo ze-oatmeal zenziwa ngamaphesenti ayi-100 oats okusanhlamvu okuphelele. Umehluko usekucubungulweni.
Imfashini endala: Lawa ngama-oats ahlanganisiwe adalwa lapho okusanhlamvu kwe-oat kushunqiswa bese kugoqelwa kumaflake ayisicaba. Le nqubo izinzisa uwoyela ose-oats ukulondoloza ukusha kwayo nokusiza ama-oats apheke ngokushesha. Amunca amanzi amaningi futhi apheke ngokushesha kunama-oats okusika ensimbi, imvamisa ngemizuzu emihlanu.
Ukuzisika kwensimbi: Le oatmeal iqoshwe kahle futhi inzima ekubunjweni ngaphambi kokupheka. Ama-oats okusika ensimbi ahlafuna kakhulu kunama-oats agoqiwe noma asheshayo futhi athatha imizuzu engama-20-30 ukuyilungisa.
Ukupheka okusheshayo: Lolu hlobo lwe-oatmeal luphekwa eziko futhi kuthatha cishe umzuzu ukulungiselela. I-oatmeal esheshayo ephekiwe iyancitshiswa futhi ishunqiselwe ukunciphisa isikhathi sokupheka. Zingafudunyezwa futhi kwi-microwave.
Isifinyezo: i-oatmeal esheshayo ehlanganisiwe iyodwa mncane futhi iphekwe ngaphambi kwesikhathi, bese iphinda yaqiniswa yaba yi-microwave ngomzuzu. Banokuthungwa okwedlulele kunamanye ama-oats ahlanganisiwe nama-flavour noma ama-sweeteners avame ukungezwa kulolu hlobo.
Ngakho-ke yiluphi uhlobo olukhethayo kumane nje kuyindaba yokuzikhethela komuntu uma kukhulunywa ngokunambitha, ukuthungwa, nesikhathi sokupheka. Uma nje kungafakwa okokunandisa, zonke izinhlobo zama-oats zinenani elifanayo lokudla okunempilo, ngokusho kwe-Whole Grains Council.
Ama-macronutrients nganoma yisiphi isikhathi sosuku
Noma kunini lapho ukhetha ukudla i-oatmeal, uzohlomula ngobuningi bezakhi zomzimba namandla ekuhlinzekayo. Uhafu wenkomishi yama-Quats owomile uqukethe Amakholori angu-148 . Umzimba wakho udinga amakhalori ukuze usebenze kahle. Uma ukhathazekile ngokulawula isisindo sakho, i-oatmeal iyindlela enhle yokudla futhi ngokwemvelo ishukela eliphansi.
I- Imihlahlandlela Yezokudla batusa ukuthi ukudla ikhalori kufanele kube amakholori ayi-1,600 kuye kwangama-2,400 ngosuku kwabesifazane abadala kanye nama-calories angu-2 000 kuya ku-3,000 ngosuku emadodeni amadala, kuya ngomsebenzi nobudala.
Ama-oats angumthombo wamaprotheni wekhwalithi one- ibhalansi enhle yama-amino acid . Uzothola amaphesenti ayi-11 we-Daily Value (DV) yakho yamaprotheni ngama-5.5 amagremu ngenkomishi ngayinye yesigamu se-oats esheshayo. Udinga amaprotheni ukuze ugcine imisipha yakho, amathambo, kanye noqwanga.
I-oatmeal inamafutha aphelele ngama-gram angu-2.8 enkomishini eyisigamu. Kulelo nani, amaphesenti amabili we-DV yakho yakhiwe ngamafutha agcwele. I- I-USDA incoma Unciphisa ukudla kwakho kwansuku zonke kwamafutha agcwele kuya ngaphansi kwamaphesenti ayi-10 wokudla kwakho okuphelele kwekhalori.
I-oatmeal ikugcina ujwayelekile
Ama-oats aziwa kahle ukuthi angumthombo omuhle kakhulu we-fiber, enikezela ngamaphesenti ayi-15 we-DV yakho ngenkomishi yesigamu. I-fiber ibalulekile empilweni yohlelo lwakho lokugaya ukudla. Ama-oats aqukethe izinhlobo ezimbili ze-fiber : encibilikayo, encibilika emanzini futhi engasiza ukwehlisa amazinga eglucose negazi, kanye nefayibha engenakunyibilika, umzimba wakho ongakwazi ukuyibhidliza.
I-fiber engafakwanga ihlala iqinile, ingeza inqwaba ukusiza ukudla okugayiwe kudlule esiswini sakho, emathunjini nasekholoni, bese kuphuma emzimbeni wakho. I-fiber ingakusiza ukuthi ugweme ukuqunjelwa ngokuthambisa indle yakho futhi wandise usayizi wayo. Kungasiza futhi ngesifo sohudo ngokumunca amanzi nangokufaka inqwaba esitokisini sakho.
I-fibre kuma-oats ibhekwa njengephumelela kakhulu kune-fiber ezithelweni nasemifino futhi ingahle inciphise ubungozi besifo se-diverticular nesifo sikashukela, ngokusho IHarvard TH Chan Isikole Sezempilo Yomphakathi .
Ukudla okuhle kwabanesifo sikashukela
Uma unesifo sikashukela, i-oatmeal, ephansi ngokwemvelo nge-sodium noshukela, ingaba ukwengeza okunempilo ekudleni kwakho ukusiza ukulawula amazinga kashukela egazini, ngokwengxenye ngenxa ye-magnesium. Ama-oats aqukethe amaphesenti ama-27 we-DV ngokusebenza kwe-magnesium.
NgokweNational Institutes of Health, ukudla okuqukethe inani eliphakeme le-magnesium kunciphisa ubungozi bokuthola uhlobo lwesifo sikashukela sohlobo 2. I-Magnesium isiza ukwehlisa ushukela emzimbeni wakho ukusiza ukunciphisa ukumelana ne-insulin , okuyisimo esiholela esifo sikashukela.
Ama-oats nawo anenkomba ephansi ye-glycemic (GI). I-GI iyindlela yokubala ukuthi i-carbohydrate iphakamisa kangakanani futhi ishesha kangakanani i-glucose yegazi. Ukudla okuphansi kwe-GI kukhipha i-glucose kancane nangokuqinile, okulusizo uma unesifo sikashukela. Isilinganiso se-55 se-GI sama-oats sihle uma udinga ukulawula amazinga kashukela egazini lakho.
Okuqukethwe kwe-fiber ephezulu kwe-oatmeal kungesinye isizathu sokuthi kungani kungukudla okuphelele kwesidlo sakusihlwa noma isidlo sakusihlwa ebusuku uma unesifo sikashukela. Ukuhlaziywa kwe-meta kusuka ku-2018, okushicilelwe ku- Ijenali Yezokwelapha zeChiropractic , wafunda ngokusebenza kwefayibha yokudla kuhlobo 2 sikashukela.
Ukubuyekezwa kuphethe ngokuthi i-fiber, ikakhulukazi okusanhlamvu okwenziwe nge-oats nebhali, kungenzeka ingehlisi nje kuphela amathuba okuba nesifo sikashukela sohlobo lwe-2, kepha ingasiza futhi abantu abanesifo sikashukela ukuthi banciphise amazinga eglucose egazini.
Gwema indlala
I-oatmeal iqukethe amagremu angama-27 ama-carbohydrate ayinkimbinkimbi, ahamba kancane ukugaya futhi athatha isikhathi eside ukuphuka emzimbeni wakho kunama-carbohydrate alula. Noma ngabe udla i-oatmeal yesidlo sakusihlwa noma i-oatmeal yokudla okulula, okuqukethwe okuyinkimbinkimbi kwe-carbohydrate kuzokugcina uzizwa ugcwele ngokwengeziwe, yingakho kubaluleke kakhulu ekwehliseni isifiso sokudla nokulawula indlala.
Ucwaningo olushicilelwe ku- Ijenali Yezokudla ngo-2014 kwatholakala ukuthi ama-oats, asheshayo nasendulo, asebenza kakhulu ekusuthweni kunamanye okusanhlamvu okulungele ukudliwa. Ngakho-ke uma ukuthola kunzima ukulala esiswini esingenalutho noma ushukela wegazi ophansi, i-oatmeal ingasiza ukunqanda ukudla okulula phakathi kwamabili.
Ukulala kahle ebusuku
Uma uqeda isitsha sakho se-oatmeal esidlweni sakusihlwa, ungahle uthande ukukhahlela emuva, uphumule, futhi ucindezeleke ngaphambi kokulala. Kuvela ukuthi i-oatmeal izokusiza. I-Oatmeal iqukethe i-amino acid ebizwa nge-tryptophan, isidambisi esingokwemvelo esibangela umuzwa othambile, olele.
Psychology Namuhla ichaza ukuthi ama-carbohydrate asoats akhuthaza ukukhishwa kwe-insulin, okusiza i-tryptophan ukungena ebuchosheni. Ingqondo yakho iguqula i-tryptophan ibe yi-serotonin, i-neurotransmitter yobuchopho ebalulekile ekulawuleni ubuthongo, isifiso sokudla, ubuhlungu, nokuzizwa, kanye ne-melatonin, i-hormone elawula imijikelezo yakho yokulala.
Ucwaningo olushicilelwe ku- Izakhamzimba ngo-2016 kuhlolwe umphumela wamazinga ahlukahlukene we-tryptophan kwimizwa nokusebenza kwengqondo. Abaphenyi bathola ukuthi amazinga aphansi e-serotonin ebuchosheni ahlobene nokukhathazeka, imizwa emibi, ukudangala, kanye nokukhubazeka kwememori.
Isiza i-cholesterol ephansi
Ukudla isitsha se-oatmeal esidlweni sakusihlwa nakho kungasiza ekulawuleni amazinga akho e-cholesterol. Umtholampilo waseMayo ibika ukuthi i-fiber encibilikayo kuma-oats inganciphisa ukumuncwa kwe-cholesterol egazini. IMayo Clinic iphakamisa ukuthi u-5 kuya ku-10 amagremu we-fiber encibilikayo ngosuku anganciphisa i-cholesterol ye-LDL (embi).
Isigaxa senkomishi (40-gram) sokuphaka i-oatmeal sinikeza cishe u-4 amagremu wefayibha futhi cishe amagremu ama-2 we-fiber encibilikayo. Ngokwengeza izithelo, njengamajikijolo noma ubhanana, uzothola i-fiber eyengeziwe.
Ucwaningo olulawulwayo olushicilelwe ku- I-Lipids kwezempilo kanye nezifo ngo-2017 kuhlolwe ukuhlangana kokusetshenziswa kwe-oatmeal namazinga e-lipid kumaNdiya ase-Asia abene-cholesterol egazini eliphakeme. Izihloko ezazithola iphalishi lansuku zonke elenziwa ngama-oats zancipha ngamaphesenti ayi-8.1 kumazinga e-cholesterol esewonke.
Isiphetho bekungukuthi ukusetshenziswa kwansuku zonke kwamagremu ama-3 we-fiber encibilikayo oats kunenzuzo ekwehliseni kokubili i-cholesterol ephelele ne-LDL.
Izinzuzo zokulwa nokuvuvukala ezilwa nezifo
I-oatmeal yaziwa ukuthi iqukethe izindawo ezinamandla zokulwa ne-antioxidant kokuqukethwe kukavithamini E kanye namaminerali ithusi, i-zinc, ne-selenium. Futhi, inhlanganisela ye-phenolic itholakele kumafutha kuphela ebizwa nge-avenanthramide (Avns) idlala indima yemiphumela yayo elwa nokuvuvukala kanye ne-antioxidant ekugcineni impilo yakho nokukuvikela ezimeni eziningi ezingalapheki.
Ubufakazi obethulwe ocwaningweni olushicilelwe ku- Ukubuyekezwa kwe-Pharmacognosy ngo-2018 kukhombisa ukuthi i-Avns ingumuntu ozobhekela ukwelashwa ekwelapheni izifo eziningana zokuvuvukala ezihambisana nomdlavuza, isifo sikashukela kanye nezifo zenhliziyo. Isiphetho bekungukuthi ukusetshenziswa njalo kwama-oats acebile e-Avns kungaba nezinzuzo ekuvimbeleni nasekwelapheni izifo eziningi ezingamahlalakhona nezihlobene nobudala.
Okuqukethwe