Izazi zokudla ezungeze umhlaba wonke ziwamukela ngamabomu iphalishi njengesilimo sosawoti esiwusizo kakhulu kubantu. Kunconywa ukuyisebenzisela izifo zepheshana lesisu, isistimu yezinzwa kanye ne-yegilo yegilo, kanye nokudakwa komzimba nokungatheleleki komzimba.
Kodwa-ke, i-oatmeal ilusizo kakhulu kwiziguli ezine-cholesterol ephezulu kanye noshukela egazini, isisindo esikhulu ngokweqile nometabolism okhubazekile. Ngenxa yalesi sizathu, izitsha ze-hercules zihlala zifakwa ekudleni okwelashwa kohlobo 1 nohlobo 2 sikashukela kanye ne-atherosclerosis.
Kepha kungani i-oatmeal ilusizo kangaka enhliziyweni nasemithanjeni yegazi, kusiza kanjani ukulawula i-cholesterol noshukela wegazi, futhi kungani kuyalulekwa ukuvikela ukuhlaselwa yisifo sohlangothi nokushaya kwenhliziyo? Izimpendulo zale mibuzo zilele ekwakhekeni kwe-oatmeal eyingqayizivele, kanye namandla ayo okulwa nezifo nokwelapha umzimba.
Ukwakheka
Isici esiyinhloko se-oatmeal ingukuqukethwe okuphezulu kwe-fiber encibilikayo ebaluleke kakhulu, ebizwa ngokuthi yi-β-glucan. Le micu yezitshalo ihluke kakhulu kuleyo ecebile ngama-bran, amasimu, imifino, amakhambi nezithelo.
I-β-glucan ithuthukisa imfihlo ye-bile futhi ikhuphule umsebenzi wayo, ngaleyo ndlela isize umzimba uqede i-cholesterol eyingozi uyikhiphe. Namuhla, i-β-glucan iyathengiswa emakhemisi njengekhambi le-atherosulinosis, kepha kuphela i-oatmeal ingumthombo wemvelo wale nto enamandla amakhulu.
I-Oatmeal nayo icebile ngama-antioxidants, amavithamini e-B, ama-macro- kanye nama-microelements, amafutha e-polyunsaturated fatty acids nezinye izinto ezibalulekile. Ngasikhathi sinye, i-oatmeal iqukethe isitashi esincanyana kunelayisi, ummbila ngisho ne-buckwheat, okusho ukuthi akubangeli ukwanda okukhulu kushukela wegazi.
Ukwakheka kwe-oatmeal:
- I-Soluble Fibre β-Glucan;
- Amavithamini - B1, B2, B3, B6, B9, PP, K, H, E;
- Ama-Macronutrients - i-potassium, i-magnesium, i-calcium, i-sodium, isibabule, i-phosphorus, i-chlorine;
- Izinto zokulandela - i-iron, iodine, i-cobalt, i-manganese, ithusi, i-fluorine, i-zinc;
- Ama-acid amaningi we-Polyunsaturated - Omega-3, Omega-6 no-Omega-9;
- Ama-carbohydrate ayinkimbinkimbi
- Ama-amino acid abalulekile futhi aguqukayo.
Okuqukethwe kwe-calorie kweHercules kuphakama impela futhi kungama-352 kcal. ku-100 gr. umkhiqizo.
Kodwa-ke, ingilazi eyodwa encane kasawoti (amagremu angama-70) yanele ukugcina ukwaneliseka amahora amaningi ngokulandelana, okusho ukugwema ukudla okulula ngomdwayizi, ama-chip neminye imikhiqizo eyingozi.
Izici eziwusizo
I-Oatmeal yamukelwa ngokusemthethweni njenge-superfood ngabasebenza ngokudla okunempilo, okungukuthi, umkhiqizo obalulekile wokudla wezempilo yabantu. Ngokusho kodokotela, i-oatmeal ilusizo ikakhulukazi kubantu abanezifo zenhliziyo, okungeyona kuphela ukudla okumnandi nokunempilo, kepha futhi Umuthi wangempela.
Ama-Hercules flakes nawo anconywa ukuthi asetshenziswe ngabantu abanoshukela wegazi ophakeme, ikakhulukazi abaguli abatholakala nesifo sikashukela. Iqiniso ngukuthi i-oatmeal igcwele ama-carbohydrate ayinkimbinkimbi, adonswa ngumzimba isikhathi eside, awadali ukugxuma okubukhali ku-glucose egazini futhi kugcwalise ngokuphelele isidingo somzimba we-glucose.
Ukusetshenziswa njalo kwe-oatmeal ukuvimbela ukuntuleka kwamavithamini namaminerali, yingakho izifo eziningi ezinzima. Kuze kube manje, kufakazelwe ukuthi ukuthuthukiswa kwezifo zenhliziyo nezemithambo kuvame ukuhlotshaniswa hhayi nokusetshenziswa kokudla okunamafutha aphezulu, kepha futhi nokuntuleka kwezakhi zomzimba ezibalulekile.
Izinzuzo Zezempilo ze-Oatmeal:
- Kwehlisa cholesterol. I-Oatmeal ikuvumela ukuthi wehlise ngokushesha i-cholesterol ngo-15% futhi uchithe ama-cholesterol plaque emikhunjini. Ukusebenza kahle kwe-oatmeal kusuka ku-cholesterol kukhulu kangangokuba kungathatha isikhundla sokusebenzisa izidakamizwa ze-statin, ezinemiphumela emibi kakhulu futhi ezivinjelwe ngesikhathi sokukhulelwa. Kubalulekile ukuqaphela ukuthi i-oatmeal isusa i-cholesterol eyingozi kuphela, ngaphandle kokuthinta okuzuzisayo;
- Vimbela ama-gallstones kanye nokukhuluphala. I-β-glucan ayikuvumeli i-cholesterol ukuthi ikhule i-bile futhi iguqule ibe ngamatshe, ngaleyo ndlela iqinisekise ukuvikela kwesifo se-gallstone, cholecystitis kanye ne-pancreatitis Ngaphezu kwalokho, i-fiber encibilikayo kusuka ku-oatmeal isusa amanoni amaningi emzimbeni, ivikela isibindi ku-hepatosis enamafutha;
- Yehlisa umfutho wegazi. I-Oatmeal iqukethe izinto ezikhethekile - ama-aventantramine, avimbela ukuthengwa kwe-cholesterol namaseli egazi ezindongeni zemithambo yegazi. Ngenxa yalokhu, i-oatmeal isiza ukwehlisa umfutho wegazi futhi ivikele umuntu ku-atherosulinosis yemithambo yegazi;
- Yehlisa ushukela wegazi. Ama-Hercule abhekisela imikhiqizo enenkomba ye-glycemic ephansi, ngoba inesitashi esincane, kepha inqwaba yama-fiber nama-carbohydrate ayinkimbinkimbi. Ngemuva kokudla i-oatmeal, umuntu akazizwa elambile amahora amaningi ngokulandelana, ngoba izakhamzimba eziyinkimbinkimbi zidonswa kancane kancane ngumzimba futhi zigcina izinga elijwayelekile loshukela egazini. Ngalesi sizathu, i-oatmeal ibhekwa njengephalishi elusizo kakhulu kubantu abanesifo sikashukela;
- Kuthuthukisa ukugaya. Ngenxa yokuqukethwe kwayo okuphezulu kwefayibha, i-oatmeal isiza ukusebenza ngokwezifiso ukusebenza kwephephisi lesisu, ikuqede ngokushesha ukuqunjelwa, ukuqhakaza nokwanda ukwakheka kwegesi. Ngaphezu kwalokho, i-oatmeal isiza ukuhlanza umzimba ubuthi, ubuthi kanye namagciwane;
- Iphatha i-gastritis nezilonda zesisu. I-Oatmeal inomphumela wokumboza ezindongeni ze-esophagus nesisu, ngaleyo ndlela ibavikele emiphumeleni enolaka yejusi yesisu nama-enzyme wokugaya ukudla. Ngakho-ke, i-oatmeal isiza ukwehlisa ukushisa kwenhliziyo nokuvuvukala, futhi ithuthukise kakhulu isimo sesiguli;
- Isiza ukwehlisa isisindo. Naphezu kweqiniso lokuthi i-oatmeal iphezulu kilojoule, ingumkhiqizo obalulekile wokudla futhi ikuvumela ukuthi ukhiphe ngokushesha amakhilogremu angeziwe. Ukudla kwe-oatmeal kusebenza kakhulu futhi kusiza ukufeza umphumela oyifunayo ngaphandle kokulimaza impilo.
Ungayisebenzisa kanjani
Njengoba i-oatmeal ne-cholesterol kuye kwaphawulwa kaningi, lezi ziyizitha ezingavunyelwe, kepha ekwelashweni okusebenzayo kwe-cholesterol ephezulu, kudinga ukulungiswa kuphela ngokusho kokupheka okuthile. I-oatmeal ejwayelekile elungiselelwe ngobisi lonke noshukela ngeke isebenze kuleli cala.
Ukwenza i-oatmeal evela ku-cholesterol isebenze ngempela bayalulekwa ukuyipheka emanzini noma ngobisi lwe-skim. Kodwa-ke, akukhuthazwa ukuthi ubanikeze ukwelashwa okushisa okuhlala isikhathi eside ukuvikela amavithamini namaminerali ekubhujisweni.
Kungcono ukufaka i-oatmeal ebusuku, bese ekuseni udle okusanhlamvu okuphekwe ngekuseni kwasekuseni. Kuhle kakhulu ukufaka eminye imikhiqizo kusuka ku-cholesterol ephezulu kuphalishi elinjalo, ngokwesibonelo, ama-sitrobheli, ama-blueberries, ama-lingonberry, ama-currants abomvu namnyama, izingcezu zama-plums kanye nama-apula angatholakali. Ungathambisa lesi sidlo ngesipuni soju lwemvelo.
I-Oatmeal ihamba kahle nangamantongomane, okuyindlela yemvelo eyaziwayo yama-cholesterol plaque. Ama-Walnuts, ama-hazelnuts, ama-alimondi nama-pistachios abhekana ngempumelelo nawo. Ngaphezu kwalokho, i-oatmeal ingafakwa umhluzi ngesinamoni, engagcini nje ngokunciphisa i-cholesterol, kodwa futhi ilwe noshukela ophezulu.
Ama-Hercule angasetshenziswa hhayi kuphela ekwenzeni iphalishi, kodwa futhi uwafaka kumasaladi aluhlaza, amasobho kanye, nakanjani, namakhekhe. Ngakho-ke ama-cookies adumile we-oatmeal angaba nempilo enhle uma uwapheka nge-fructose nangamanye ama-sweeteners.
Izinzuzo nokulimala kwe-oatmeal kuchazwe kuvidiyo kule ndatshana.
