Ukudla kunomthelela obalulekile esimweni seziguli ezinesifo sikashukela. Ukudla okhethwe kahle kungathuthukisa kakhulu ikhwalithi yempilo yesifo sikashukela. Ukudla okuvame ukusetshenziswa kwama-sikashukela kunomthelela omuhle esimeni sokukhipha ugwayi kuwo wonke umzimba.
Izici zenani elikhulu lama-oats
Ukwakheka kokusanhlamvu kuqukethe amavithamini kanye namaminerali anomthelela kwinqubo yokuhlanzwa kwemithambo yegazi nokususwa kwe-cholesterol embi. Ukuqanjwa nakho kuqukethe amaprotheni, amafutha, ama-amino acid, i-fiber ne-pectin. Ngohlobo 1 nesifo sikashukela sohlobo 2, ukungatheleleki kweziguli kuncishisiwe, zivame ukugula izifo ezithathelwanayo. Amavithamini asiza ekuqiniseni amasosha omzimba, okuvumela ukuthi usheshe usule ukutheleleka.
Izinhlamvu ziqukethe amavithamini kanye namaminerali anomthelela kwinqubo yokuhlanzwa kwemithambo yegazi nokususwa kwe-cholesterol embi.
Ngenxa yokwakheka okunjalo kwezakhi zomsoco, ama-oats ayabongwa ngezakhiwo zawo ezizuzisayo, ezisetshenziswa ekudleni okungenamsoco ekwelapheni izifo eziningi. Ukusetshenziswa kwama-oats kashukela kunganciphisa ushukela wegazi futhi kuvikele nemithambo yegazi ekuqhekeni.
Izici ezizuzisayo ze-magnesium
Ama-Magnesium ion, ayingxenye yezinhlamvu zokudla, asiza abanesifo sikashukela ukuba baguqule umfutho wegazi, bathuthukise imetabolism futhi bavikele izifo zesistimu yenhliziyo. I-Magnesium iyadingeka kumetabolism ejwayelekile, ukuntuleka kwalesi sici sokulandela umkhondo kuholela ezinkingeni zezempilo. I-Magnesium futhi isiza ukuthuthukisa umsebenzi wobuchopho, obalulekile ezigulini esezikhulile ezinenkinga yokukhohlwa nokungaphatheki kahle.
I-Silicon ne-phosphorus
Thuthukisa isimo sesifo sikashukela nezinto zokulandela ezifana nesilicon ne phosphorus. I-Silicon iyadingeka ukugcina izindonga ze-vascular ithoni, ne-phosphorus isiza ukuthuthukisa ukusebenza kohlelo lwe-urinal, olubhekene nengcindezi enkulu kushukela.
Amafutha emifino
Ama-oats aqukethe uwoyela omningi wemifino aqukethe amafutha e-polyunsaturated fatty acids. Lezi zingxenye zikuvumela ukuthi usebenzise i-metabolism emzimbeni we-diabetes, ejwayelekile i-lipid metabolism futhi unciphise inani le-cholesterol embi.
Inulin
I-Croup yaziswa ikakhulukazi ngoba iqukethe i-enzyme ekhethekile - inulin, esetshenziselwa i-insulin eyenziwe nge-insulin ekhiqizwa yi-pancreas. Uma isemzimbeni, i-inulin ayiphuliwe yi-hydrochloric acid. Ngokuheha i-glucose yokudla uqobo, ayikuvumeli ukuthi ifakwe egazini. Ushukela wegazi uhlala usesimweni esizinzile.
I-inulin isiza ama-pancreas ukuthi asebenze ngokujwayelekile futhi isiza ukususa i-cholesterol eyingozi nezinto ezinobuthi emzimbeni. Ngokuphikisana nalokhu ngemuva, inhlala kahle yesiguli iyathuthuka futhi namandla ayo okusebenza ayathuthuka.
Contraindication
Naphezu kwezimfanelo eziningi ezizuzisayo ze-oatmeal, nazo zinokuphambana okuthile. Ngokuhlukunyezwa kwezitsha neziphuzo zokwelapha ezivela kuma-oats, inani elikhulu le-phytic acid linqwabelana emzimbeni, okuvimbela ukumuncwa kwe-calcium.
Izitsha ezivela ku-oats zenqatshelwe ukuzisebenzisela izifo zesibindi ezinzima futhi lapho kukhona amatshe esikhungweni senyongo.
Ukuqapha kufanele kusetshenziswe ekwelapheni abanesifo sikashukela abanezinkinga zamapheshana esiswini. Ngaphambi kokusebenzisa izindlela zokupheka ezivela kuma-oats, kufanele ngaso sonke isikhathi ubonane nodokotela ukuvimbela izinkinga.
Kunconywa izitsha ze-oatmeal ukuphuza amanzi amaningi.
Ngenxa yokuqukethwe okuphezulu kwefayibha ku-cereal, i-flatulence kungenzeka kwezinye iziguli. Ukugwema lolu phawu olungathandeki, kunconywa ukuphuza i-oatmeal ngamanzi anele. Ngokuqapha futhi kuphela ngemuva kwemvume kadokotela, kunconyelwa ukuthi abesifazane basebenzise izinqubo zokwelapha kanye ne-infusions ngesikhathi sokukhulelwa. Lapho welapha ama-oats, umuntu akufanele enqabe imishanguzo enqunywe udokotela. Izindlela zokupheka ezihlukile zingaba ukwengeza kwendlela yokwelashwa eyinhloko.
Ungasifaka kanjani isicelo sokudla okusanhlamvu?
Ukwelashwa kwama-oats onesifo sikashukela kuvumela iziguli ukuthi zihlukanise ukudla, ngoba lokhu okusanhlamvu kungasetshenziswa ngezindlela ezihlukile. Ngaphezu kwalokho, kunezindlela eziningi zokupheka zokulungiselela ama-decoctions okwelapha kanye ne-infusions, ukusetshenziswa kwawo okungathuthukisa isimo sesifo sikashukela.
Umhluzi oat
Njengokwelashwa, ama-oats asetshenziselwa ushukela ngendlela ye-decoction. Ukulungiselela i-decoction yama-oats, ingilazi e-1 yamabele ithululelwa nge-2 izingilazi zamanzi abilayo. Ingxube iphekwe emlilweni ophansi okungenani imizuzu eyi-10, ize ibuyiselwe ijeli. Ngemuva kokuhlunga, umhluzi ophulukisayo ulungele ukusetshenziswa. Inkambo yokwelashwa ihlala okungenani amaviki ama-2.
Phuza i-decoction ngaphambi kokudla engxenyeni yengilazi, eyayikade ihlanjululwe ngamanzi afudumele. Ukwenza ngcono ukunambitheka kwesiphuzo kuvunyelwe ukwengeza uju oluncane noma i-sweetener. Ngokusebenzisa isiphuzo njalo, isiguli senza ukuthi umzimba uvame ukusebenza ngokweqile, sithuthukisa ukusebenza kwezinhlelo zomchamo nezinzwa.
Umhluzi weMbewu yefilakisi
Ukunciphisa ushukela wegazi, i-oat decoction enezinhlamvu zefilakisi ithathwa njengewusizo futhi isebenza ngempumelelo. Kuyadingeka ukuthatha i-2 g yotshani wama-oats ayihlwanyelwe, amaqabunga eblue, amaqabunga obhontshisi omisiwe kanye nembewu yefilakisi. Zonke izingxenye kufanele zibe phansi ngokucophelela, zibekwe ku-thermos bese uthela amanzi abilayo (1 l). Ingxube kufanele ifakwe okungenani amahora angama-8, bese ihlungwa nge-gauze futhi idliwe phakathi kwezinsuku ngezingxenye ezincane ngemuva kokudla.
Ukunciphisa ushukela wegazi, i-oat decoction enezinhlamvu zefilakisi ithathwa njengewusizo futhi isebenza ngempumelelo.
Ukumiliselwa
Emithini yabantu, isithako se-oat sisetshenziselwa abanesifo sikashukela, lapho siphuza njalo kwehlisa izinga le-glucose ku-plasma, kwehlisa umthwalo emzimbeni. I-infusion isebenza kancane futhi ivimbele ukwenziwa kwezinto eziwusizo emzimbeni.
Ukulungiselela ukumnika wokupholisa, i-100 g yokusanhlamvu kufanele yenziwe kabusha izinkomishi ezi-3 zamanzi abilayo. Ingxube ifakwa ngaphansi kwesivalo okungenani amahora ayi-8, uma lokhu kwenziwa kusihlwa, ekuseni kuzoba nesiphuzo esiphelile. I-infusion kufanele ihlungwe futhi ithathwe usuku lonke izingxenye ezincane.
Enye iresiphi yokwenza ukumnika. Ama-300 g we okusanhlamvu okubunjiwe abekwe esitsheni sengilazi enamalitha ama-3 bese athelwa ngamanzi abilayo abilayo. Imbiza iyambozwa futhi ifakwe endaweni epholile okungenani amahora ayi-10. Isixazululo esiphelile sihlunga nge-gauze futhi sidliwe phakathi nosuku lapho ukoma kwenzeka.
Kissel
Igaya i-jelly ngokuphelele, ilungiswe ngesisekelo sama-oats, imboza ulwelwesi lwe-mucous lwepheshana lesisu. Gaya izinsika ufulawa, u-200 g we-powder etholakalayo uthululwa 1 litre wamanzi bese imizuzu imizuzu engama-40 kuze kube yilapho uketshezi lukhula. Ngemuva kwalokhu, inhlanganisela ithululelwa ku-colander bese ihlungwa.
Igaya i-jelly ngokuphelele, ilungiswe ngesisekelo sama-oats, imboza ulwelwesi lwe-mucous lwepheshana lesisu.
Amagatsha
Esikhathini sikashukela, i-oat bran inomphumela omuhle emzimbeni, futhi i-bran eyomile ihlanjululwe emanzini ngaphambi kokuyisebenzisa. Ungadla ama-bran omile futhi uwaphuze ngamanzi amaningi. Inkambo yokwelashwa kufanele iqale nge-1 tsp. ngosuku, kancane kancane umthamo wansuku zonke uyanda phakathi nesonto uye ku-3 tsp. Amagatsha anika umzimba amavithamini, i-calcium, i-magnesium, avuselele amathumbu futhi asize ukukhipha ubuthi.
Kuhlume ama-oats
Kuyasiza ukufaka i-oats eyenziwe imila ekudleni. Okusanhlamvu kufakwe emanzini ngaphambili kuze kube amahlumela aluhlaza avele. Izinhlamvu ezakhiwe kahle zihlanzwa ngaphansi kwamanzi agobhozayo bese zenezelelwa amasaladi, i-kefir nezinye izitsha, kunconywa ukuthi uzisebenzise nsuku zonke. Amahlumela angachotshozwa esebenzisa i-blender ngokungeza amanzi amancane, futhi uwagcine esitsheni esivalekile esiqandisini.
Oats Onempilo
Izitsha ezenziwe ngama-oats ziwumthombo wamavithamini abalulekile, i-fiber nama-carbohydrate. Kwanele ukuthulula ama-Hercules flakes ngamanzi abilayo, futhi ngemuva kwemizuzu engu-5 i-oatmeal isilungile. Ingxenye yephalishi igcoba umzimba isikhathi eside ngemuva kokugaya, esiza ukunciphisa isisindo somzimba.
Iporridge
Ngesifo sikashukela, kuyasiza ukudla i-oatmeal, iphalishi kuthuthukisa ukugaya futhi kunciphise izinga le-cholesterol embi emzimbeni. Ungapheka iphalishi kusuka okusanhlamvu okuphelele noma okusanhlamvu, kunconywa ukuyipheka emanzini kungadluli imizuzu engu-5. Kwindebe e-1 yokudla okusanhlamvu, kuzodingeka izinkomishi ezimbili zamanzi ukuze iphalishi lingashisi, kufanele livuswe ngezikhathi ezithile. Ukuze uthuthukise ukunambitheka esitsheni esiphelile, ungangeza amajikijolo, amantongomane, isinamoni. Uma ufisa, engeza ubisi olunamafutha amancane nengxenye yezipuni.
Muesli
Ngokuthengiswa ungathola i-muesli kusuka ku-oatmeal, lawa ama-flakes anikezwa ukwelashwa okukhethekile komusi. Banconywa ukuthi basebenzise esikhundleni sasekuseni, bethela ubisi olungafudumele olunamafutha noma iyogathi yemvelo. Ngaphambi kokuthenga, kufanele ufunde ngokucophelela ukwakheka, i-muesli akufanele ibe noshukela.
Iphayi
Ekhaya, ungapheka uphayi omnandi futhi onempilo, bobabili abadala nezingane bayothanda lo dessert. Esitsheni, hlanganisa izinkomishi eziyi-1.5 ze-oatmeal, 1 tbsp. l i-cocoa powder, ubhanana oyi-2 nezinsuku ezi-4, obekuchotshozwa yi-blender, kanye nedlanzana lamantongomane. Zonke izinto zixubene kahle, inhlanganisela ephumayo ibekwa ngesendlalelo esincanyana esitsheni sokubhaka, esasikade simboziwe ngephepha lesikhumba elifakwe emafutheni wemifino. Bhaka ikhekhe kuhhavini imizuzu engu-15, usike isisindo esiphelile sibe izingxenye ezithile futhi upholile.
Amabha
Uma ungakwazi ukuhlela ukudla okugcwele emsebenzini, ungathatha imigoqo ye-oat nawe, othengiswa eminyangweni ekhethekile yabanesifo sikashukela. Imigoqo emithathu edliwayo izothatha indawo yokudla kwansuku zonke, izosiza umzimba, inikeze izinto ezidingekayo.
