Ngaba kulungile ukutya i-oatmeal ebusuku? I-Oatmeal yesidlo sangokuhlwa, nokuba kukuhlwa nje okulula, lukhetho olusempilweni kakhulu. I-Oatmeal ityebile kwifayibha eya kuthi incede ukuthintela indlala ebusuku. Ukongeza, izondlo kwi-oatmeal zinegalelo kwintlalontle yakho iyonke kwaye zinokunceda ukunciphisa iimeko ezibangela isifo esinganyangekiyo. I-Oatmeal yesidlo sangokuhlwa nayo ibalulekile ekuqinisekiseni ukuba ulala kamnandi ebusuku.
ingcebiso
Leliphi elona xesha lilungileyo lokutya ioatmeal? Yitya i-oatmeal ngalo naliphi na ixesha, isidlo sakusasa, isidlo sasemini, okanye isidlo sangokuhlwa, kwaye uvune izibonelelo zeevithamini B, D, kunye no-K kunye nedosi esempilweni yezimbiwa kubandakanya i-iron, i-magnesium, i-manganese, i-phosphorus kunye ne-selenium.
Loluphi uhlobo lweoatmeal yesidlo sangokuhlwa?
I-Oats iza ngeendlela ezahlukeneyo: ngokwesiko, ukusika ngentsimbi, ukupheka ngokukhawuleza kunye nokupheka kwangoko. Xa kuziwa ekukhetheni, unokuzibuza ukuba yeyiphi esempilweni. Okanye ukwanelisa ngakumbi. Okanye tastier.
Zonke iintlobo ze-oatmeal zenziwe ngeepesenti ezili-100 ze-oats epheleleyo. Umahluko usekuqhubekekeni.
Ifashoni yakudala: Ezi zii-oats eziqengqelekileyo ezenziweyo xa iinkozo ze-oat zitshiswa zaze zaqengqeleka zibe ziiflakes. Le nkqubo izinzisa iioyile kwii-oats ukugcina ukutsha kwazo kwaye incede ii-oats zipheke ngokukhawuleza. Bafunxa amanzi amaninzi kwaye bapheka ngokukhawuleza kune-oats esikwe ngentsimbi, ngesiqhelo kwimizuzu emihlanu.
Ukusika isinyithi: Le oatmeal icocwe kakuhle kwaye inzima kubume ngaphambi kokupheka. I-oats esikwe ngentsimbi ihlafuna ngakumbi kune-oats eqengqelekileyo okanye ekhawulezileyo kwaye ithathe imizuzu engama-20 ukuya kwengama-30 ukuyilungisa.
Ukupheka ngokukhawuleza: Olu hlobo lwe-oatmeal luyaphekwa eziko kwaye luthatha umzuzu ukulungiselela. I-oatmeal ekhawulezayo yokupheka iyacuthwa kwaye iyabiliswa ukunciphisa ixesha lokupheka. Banokufudunyezwa kwimicrowave.
Umfanekiso okhawulezayo: ngokukodwa i-oatmeal yangoko nangoko iyacutheka kwaye iphekwe kwangaphambili, emva koko yenziwa lukhuni kwakhona kwi-microwave ngomzuzu. Banobunkunkqele obugqithisileyo kunezinye iioats ezisongiweyo kunye neencasa okanye izinto eziswiti zihlala zongezwa kolu hlobo.
Ke loluphi uhlobo olukhethileyo ngumcimbi wokhetho lomntu xa kuziwa kukungcamla, ubume, kunye nexesha lokupheka. Ngaphandle nje kokuba kungafakwa izinto zokuthambisa, zonke iintlobo ze-oats zinexabiso elifanayo lesondlo, ngokweBhunga leGrains liphela.
Macronutrients ngalo naliphi na ixesha losuku
Nanini na xa ukhetha ukutya i-oatmeal, uya kuxhamla kuninzi lwezondlo kunye namandla ekubonelela ngawo. Isiqingatha sendebe yeQuaker eyomileyo iqulethe Iikhalori ezili-148 . Umzimba wakho ufuna iikhalori ukuze usebenze kakuhle. Ukuba ukhathazekile ngokulawula ubunzima bakho, i-oatmeal yindlela efanelekileyo yokutya kwaye isezantsi iswekile.
Inkqubo ye- Izikhokelo zokutya Cebisa ukuba ukutya ikhalori kufanele kube zii-1,600 ukuya kwi-2,400 zeekhalori ngemini kubafazi abadala kunye nama-2,000 ukuya kuma-3,000 eekhalori ngosuku kumadoda amadala, kuxhomekeke kwimisebenzi kunye nobudala.
I-Oats ngumthombo weprotein esemgangathweni onefayile ye- ibhalansi elungileyo yeeamino acid . Uya kufumana iipesenti ezili-11 zeXabiso lemihla ngemihla (i-DV) yeprotheni ene-5.5 yeegram kwisiqingatha sendebe ye-oats ekhawulezayo. Udinga iprotheni ukuze ugcine izihlunu, amathambo kunye nentlala.
I-Oats isezantsi kumanqatha apheleleyo ane-2.8 yeegramu kwitywina elinesiqingatha. Kule mali, iipesenti ezi-2 ze-DV yakho zenziwe ngamanqatha amaninzi. Inkqubo ye- I-USDA icebisa Unciphisa ukutya kwakho kwemihla ngemihla kwamafutha agcweleyo ukuya kuthi ga ngaphantsi kweepesenti ezili-10 zethamo lakho elipheleleyo lekhalori.
I-Oatmeal ikugcina rhoqo
I-Oats ziyaziwa ngokuba ngumthombo ogqwesileyo wefiber, ukubonelela ngeepesenti ezili-15 zeDV yakho ngekomityi yesiqingatha. Ifayibha ibalulekile empilweni yenkqubo yokwetyisa. Oats ziqulathe iintlobo ezimbini zefayibha : inyibilika enyibilikayo emanzini kwaye inokunceda ukuthoba iswekile yegazi kunye namanqanaba e-cholesterol, kunye nefayibha engenakunyibilika, engenako ukophuka emzimbeni.
Ifayibha engenakunyibilika ihlala ihleli, yongeza isambuku ukunceda ukutya okutyetyisiweyo kuhamba ngesisu sakho, amathumbu kunye nekholoni, emva koko uphume emzimbeni. Ifayibha inokukunceda uphephe ukuqhina ngokuthambisa isitulo sakho kunye nokwandisa ubungakanani baso. Inokukunceda urhudo ngokufunxa amanzi kunye nokongeza isambuku kwisitulo sakho.
I-fiber kwi-oats ithathwa njengeyona isebenzayo kune-fiber kwiziqhamo kunye nemifuno kwaye inokunciphisa umngcipheko wesifo esichaseneyo nesifo seswekile, ngokwe Isikolo saseHarvard TH Chan seMpilo yoLuntu .
Ukutya okufanelekileyo kubantu abaneswekile
Ukuba unesifo seswekile, i-oatmeal, ephantsi ngokwendalo kwisodium kunye neswekile, inokuba sisongezo esisempilweni ekudleni kwakho ukunceda ukulawula amanqanaba eswekile yegazi, ngokuyinxenye ngenxa yemagniziyam. I-Oatmeal iqulethe iipesenti ezingama-27 ze-DV ngokusebenza kwemagniziyam.
NgokweZiko leSizwe lezeMpilo, ukutya okuqulethe izixa eziphezulu zemagniziyam kunciphisa umngcipheko wokuba nohlobo lweswekile 2. Magnesium inceda ukwehlisa iswekile emzimbeni wakho ukunceda ukunciphisa Ukunganyangeki kwi-insulin , imeko leyo ekhokelela kwisifo seswekile.
I-oats ikwanaso isalathiso esisezantsi se-glycemic (GI). I-GI yindlela yokubala ukuba ingakanani kwaye ngokukhawuleza kangakanani i-carbohydrate iphakamisa i-glucose yegazi. Ukutya okuphantsi kwe-GI kukhulula iswekile ngokuthe chu, oko kuyanceda ukuba unesifo seswekile. Amanqaku angama-55 e-GI eeats alungile xa ufuna ukulawula amanqanaba eswekile yegazi.
Umxholo wefayibha ephezulu ye-oatmeal sesinye isizathu sokuba kukutya okugqibeleleyo kwesidlo sangokuhlwa okanye i-snack yasebusuku ukuba unesifo seswekile. Uhlalutyo lweemeta oluvela kwi-2018, olupapashwe kwi Ijenali yoNyango lweChiropractic , wafunda ngokusebenza kwefayibha yokutya kuhlobo 2 lweswekile.
Ukuphononongwa kugqityiwe ukuba ifayibha, ngakumbi ukutya okuziinkozo okwenziwe nge-oats kunye nerhasi, ayinakunciphisa kuphela umngcipheko wokuba nohlobo lwesibini lweswekile, kodwa inokunceda abantu abanesifo seswekile.
Kulumkele ukulamba
I-Oatmeal iqulethe iigram ezingama-27 zee-carbohydrate ezintsonkothileyo, ezicothayo ukwetyisa kwaye zithathe ixesha elide ukophula umzimba wakho kunee-carbohydrate ezilula. Nokuba utya i-oatmeal yesidlo sangokuhlwa okanye i-oatmeal yokutya njenge-snack, umxholo we-carbohydrate ontsonkothileyo uya kukugcina uzive ugcwele ixesha elide, ebaluleke kakhulu ekunciphiseni ukutya kwakho nasekulawuleni indlala.
Uphononongo olupapashwe kwi Ijenali yesondlo Ngo-2014 kwafumaniseka ukuba i-oatmeal, yomibini kunye neyakudala, iyasebenza ngakumbi ekuhluthweni kunakutya ezinye ukutya okuziinkozo okulungele ukutyiwa. Ke ukuba ukufumanisa kunzima ukulala esiswini esingenanto okanye iswekile esezantsi yegazi, i-oatmeal inokukunceda ukunqanda ukutyiwa ezinzulwini zobusuku.
Ukulala kakuhle ebusuku
Xa ugqibile isitya sakho se-oatmeal kwisidlo sangokuhlwa, unokufuna ukukhaba umva, uphumle, kunye noxinzelelo ngaphambi kokuba ulale. Ukuphuma, i-oatmeal iya kukunceda. I-Oatmeal iqulethe i-amino acid ebizwa ngokuba yi-tryptophan, isilwanyana sendalo esibangela ukuthamba, ukulala.
Psychology Namhlanje icacisa ukuba ii-carbohydrate ezikwi-oats zikhuthaza ukukhutshwa kwe-insulin, ethi incede i-tryptophan ingene kwingqondo. Ingqondo yakho iguqula i-tryptophan ibe yi-serotonin, i-neurotransmitter yengqondo ebalulekileyo ekulawuleni ukulala, ukutya, iintlungu, kunye neemvakalelo, kunye ne-melatonin, ihomoni elawula imijikelezo yakho yokulala.
Uphononongo olupapashwe kwi Izondlo Ngo-2016 kuvavanywa iziphumo zamanqanaba ahlukeneyo e-tryptophan kwiimvakalelo kunye nokusebenza kwengqondo. Abaphandi bafumanise ukuba amanqanaba asezantsi e-serotonin kwingqondo adityaniswa noxinzelelo, imeko embi, uxinzelelo kunye nokuphazamiseka kwememori.
Inceda i-cholesterol esezantsi
Ukutya isitya se-oatmeal kwisidlo sangokuhlwa kunokunceda ukulawula amanqanaba akho e-cholesterol. Ikliniki yaseMayo uxela ukuba ifayibha enyibilikayo kwi-oats inokunciphisa ukufunxeka kwecholesterol egazini. I-Mayo Clinic icebisa ukuba i-5 ukuya kwi-10 yeegram zentsinga enyibilikayo ngosuku inokuhlisa i-LDL (embi) ye-cholesterol.
Ikomityi yekomityi (40-gram) yokukhonza i-oatmeal ibonelela phantse iigrama ezi-4 zefayibha malunga ne-2 gram yefayibha enyibilikayo. Ngokongeza iziqhamo, ezinje ngamaqunube okanye ibhanana, uya kufumana ifayibha nangakumbi.
Uphononongo olulawulwayo olupapashwe kwi Iipilisi kwiMpilo kunye nezifo Ngo-2017 kuvavanywa umanyano lokusetyenziswa kwe-oatmeal kunye namanqanaba eepid kumaIndiya aseAsia awayene-cholesterol yegazi ephezulu. Izifundo ezazifumana isidudu sansuku zonke senziwe nge-oats saye sancipha nge-8.1 yepesenti kumanqanaba e-cholesterol iyonke.
Isiphelo yayikukusetyenziswa kwemihla ngemihla iigrama ezi-3 zefayibha enyibilikayo evela kwi-oats kuluncedo ekunciphiseni i-cholesterol iyonke kunye ne-LDL.
Izibonelelo ezichasene nokuchasana nezifo
I-Oatmeal yaziwa ngokuba iqulethe iipropathi ezinamandla zokulwa ne-antioxidant kumxholo wayo we-vitamin E kunye neeminerali zethusi, i-zinc kunye ne-selenium. Ukongeza, ikhomponenti ye-phenolic ifunyenwe kumanqatha kuphela ebizwa ngokuba yi-avenanthramide (Avns) idlala indima yeziphumo zayo ezichasene nokuchasana kunye ne-antioxidant ekugcineni impilo yakho kunye nokukukhusela kwiqela leemeko ezingapheliyo.
Ubungqina obuboniswe kuphando olupapashwe kwi Uphengululo lwePhemacognosy Ngo-2018 kubonisa ukuba i-Avns ingumgqatswa onyango onokubakho kunyango lwezifo ezininzi ezinesifo somhlaza, isifo seswekile kunye nezifo zentliziyo. Isiphelo yayikukuba ukusetyenziswa rhoqo kwe-oats etyebileyo e-Avns kunokuba nezibonelelo ekuthinteleni nasekunyangeni izifo ezininzi ezinganyangekiyo kunye nobudala.
Iziqulatho