Oats njengekhambi lesifo sikashukela

Abaningi ababoni nakancane ukuthi ukudla esikudlayo nsuku zonke kungawuthinta kanjani umzimba wonke.

Lokhu kusebenza futhi kuma-oats owaziwa kakhulu, ahlanganisa amavithamini amaningi, amaminerali nezinye izinto ezizuzisayo.

Ngenxa yalezi zakhiwo, leli siko lisetshenziswa ngokuqinile ekudleni kwabanesifo sikashukela. Kulesi sihloko, ungafunda kabanzi ngokuthi i-oats ilusizo kangakanani kushukela.

Oats yesifo sikashukela sohlobo 2

Njengoba abantu abaphethwe yilesi sifo sohlobo lwesibili bedinga ukudla okuyisipesheli, udinga ukudala ukudla okuhlose ukuthuthuka okukhulu ekusebenzeni kwendlela yokugaya ukudla.

Umnyombo walesi sifo ukuthi amanyikwe wenqaba ukukhiqiza i-insulin eyanele, ekwazi ukubhekana nokuqukethwe kweglucose ephezulu, ngakho-ke udinga ukusinciphisa ngokudla okwenzelwe ngokukhethekile.

Kubaluleke kakhulu ukunciphisa inani lama-carbohydrate ekudleni ukuze kuthi ngemuva kokugaya ukudla egazini kungakheki ishukela eliningi, okuthi ama-pancreas angakwazi ukubhekana nalo.

Esikhundleni salokho, imikhiqizo ehlisa ukugcwala kwe-glucose futhi ngokushesha ithuthukise inhlala-kahle jikelele kufanele ingezwe ekudleni kwansuku zonke. Umkhiqizo owodwa onjalo yi-oat, esetshenziselwa isifo sikashukela sohlobo 2. Ngaleli okusanhlamvu, abantu abaningi bagcina ngokuqinile amazinga e-glucose ajwayelekile.

Ukuze uqale ukwelashwa, kufanele unake ezinye izindlela zokupheka ezivela ku-oats yesifo sikashukela:

1. amagremu ayikhulu okusanhlamvu owomile angagcwalisiwe kudingeka athululwe ngenani lamanzi, elingaphansi kwelitha elilodwa. Badinga ukugcizelelwa amahora ayishumi. Phuza uketshezi oludingayo usuku lonke;
2. utshani be-oats kufanele buhlanganiswe nembewu yefilakisi nemisipha ebunjiwe kabhontshisi ojwayelekile. Izilinganiso zingu-1: 1: 1. I-isipuni esisodwa somxube owomile kumele uthele ngamanzi abilayo ku-thermos futhi ugcizelele amahora angama-24. Phuza ukwakheka ngosuku;
3. Okokuqala udinga ukuthatha amagremu angamakhulu amathathu ama-oat okusanhlamvu bese uwathululela ngamalitha amathathu amanzi, umbuso wokushisa ongaba ngu-70 degrees Celsius. Umxube obangelwayo kufanele uvunyelwe ukuhambisa ubusuku bonke. Ngakusasa ekuseni udinga ukuyihluza bese uyiphuza lapho kunomuzwa wokoma.

Izindlela zokupheka ze-oatmeal

Kunokufakwa okukodwa okujabulisayo okuvela kuleli siko, okunganciphisa kakhulu ushukela wegazi ophezulu.

Ukulungiselela okusheshayo kwe-infusion, kudingeka amagremu ayikhulu ama-oat okusanhlamvu nengilazi ezintathu zamanzi.

Ngemuva kokuthi iphekiwe, kufanele idliwe ngaphambi kokudla ukuze igaywe kangcono.

Ukwenza ngcono ukugaya, ukumnika kufanele kudakwe cishe kathathu ngosuku. Uma ufisa, uma kungenakwenzeka ukuthenga okusanhlamvu, ungawafaka esikhundleni sotshani noma i-oat utshani.

Njengoba wazi, i-oats kushukela ingashukumisa isibindi, esithinta kahle isimo sayo yonke imisebenzi yomzimba. Ungapheka i-decoction ekhethekile, equkethe isisindo esisele ngemuva kokucindezela ama-oats.

Ukuze wenze lokhu, kufanele uthele ngokucophelela, uthele amanzi ahlanzekile futhi ubeke ukushisa okuphansi imizuzu engamashumi amabili nanhlanu. Ngemuva kokudlula kule nkathi yesikhathi, kufanele isuswe emlilweni, idlule ngesihlungo bese ipholile ekushiseni kwegumbi.
Ngokwezincomo zochwepheshe, ngesifo sikashukela kungcono ukusebenzisa i-oatmeal ekhethekile.

Inezici eziningi eziyisimangaliso, phakathi kwazo okungekhona nje ukwenze kwesibindi, kodwa futhi nokugaya okuthuthukile.

I-oat porridge enesifo sikashukela sohlobo 2 kunciphisa ushukela ne-cholesterol, onomphumela omuhle ekusebenzeni kwenhliziyo nemithambo yegazi.

I-Oat yesifo sikashukela iyasebenza ngoba iqukethe inulin, okubizwa ngokuthi yi-analogue ye-insulin, kodwa imvelaphi yemvelo kuphela. Ungasebenzisa futhi i-oat bran, egcwele inani elikhulu le-potassium, i-magnesium, nezinye izinto eziwusizo.

Kungadliwa ngamabele amangaki?

Izindlela zokupheka ze-oat zesifo sikashukela sohlobo 2 kufanele zilungiselelwe zibheka zonke izincomo. Okuwusizo kakhulu kuleli cala kuzoba nje isimemezelo esisuka kule siko eliwusizo.

Ngaphezu komhluzi, ungapheka izinhlobo ezilandelayo zezitsha:

1. iphalishi. Kufanele ilungiselelwe kusuka kuma-oats akhethekile ahlanzekile okusanhlamvu, okufanele kwenziwe kabusha amahora amaningi. Ukuze unciphise isikhathi sokupheka, singafakwa ngaphambi kokufakwa emanzini ahlanzekile endaweni yokushisa yasekamelweni. Okulandelayo, okusanhlamvu kumele kube ngumhlabathi ngokucophelela ukuthola iphalishi elingena homogeneous;
2. muesli. Uhlobo olula lwama-oats, cishe alungele ukudliwa ngokushesha. Ukuze ulungiselele isidlo esigcwele, esilungele isidlo sasekuseni, mane uthele ubisi oluningi noma amanzi ahlanziwe. Abanye bakhetha ukuthulula i-kefir nge-muesli;
3. imithombo yama-oats. Zidinga ukufakwa emanzini ngokushesha ngemuva kokuvela kwamahlumela, nawo angadliwa;
4. imigoqo. Imigoqo eminingi yalezi zibha ezinamandla amaningi ingasibuyisela kalula isidlo sasekuseni esigcwele bese sigcwalisa umzimba ngezakhi ezisebenzayo;
5. jelly. Uhlobo lwakudala lwesitsha lunokuvumelana okujwayelekile. Inqubo yokulungiselela kwayo ukuthi kukhona izipuni ezimbalwa zama-oats okudingeka ukuthululwa ngamanzi bese kufakwa emlilweni. Okulandelayo, isisindo esidingekayo kufanele silethwe kubilongwe bese ufaka izipuni ezimbalwa zezithelo ezintsha noma amajikijolo kuso.

Ukhiqiza kanjani?

Uma uthola i-hang yokulungiselela kahle i-decoction kulokhu okusanhlamvu, ungathola i-panacea yezifo eziningi ezinesifo sikashukela sohlobo 2. Ngokwemvelo, ukuphuzwa kwama-oats ngokwako akusilo ikhambi lalesi sifo.

Kepha, noma kunjalo, inemiphumela eminingana enenzuzo, kufaka phakathi ukuhlanza, ukuqinisa kanye nokwenza inqubo yokugaya ijwayelekile. Lo mhluzi ungadliwa nsuku zonke. Into ebaluleke kakhulu ukuyipheka kahle.

Ukuze ulondoloze ukunemba kwenqubo yokupheka, ungaqondiswa izincomo eziningana ezivela kochwepheshe:

1. ukuze ukhiphe inzuzo enkulu kuma-oats ngangokunokwenzeka, udinga ukuthenga kuphela okusanhlamvu okuphelele, okungachaziwe;
2. ungenza i-decoction yama-flakes ajwayelekile, kepha awalusizo kangako ngoba acutshungulwe;
3. kumele ilungiselelwe ngokuya ngezincomo zesimo esithile somzimba ukuze kugwenywe imiphumela emibi;
4. ukuze uhlanze umzimba ngokuphelele, umhluzi kufanele ugcizelelwe esitsheni esivaliwe esigcina ukushisa, ukubhavu kubhavu wamanzi noma ubilise nje ukushisa okuphansi.

Indlela elula futhi engabizi kakhulu, engathathi isikhathi esiningi, yile elandelayo: kusihlwa uthele isipuni esisodwa sama-oats oqoshiwe nezibuko ezimbili zamanzi abilayo. Vumela ukwenza njalo ubusuku bonke. Futhi ngakusasa ekuseni faka ukumnika emlilweni bese ubilisa imizuzu eyishumi nanhlanu. Ngemuva kwalokho kufanele uyihlwithe bese uyiphuza ngokushesha ngaphambi kwesidlo sasekuseni. Udinga ukuphuza kuphela amaswidi amancane imizuzu engamashumi amathathu ngaphambi kokudla.

Izici zokwelapha kanye ne-contraindication yama-oats wesifo sikashukela

Sekuyisikhathi eside kwaziwa ngemiphumela emihle yalo mkhiqizo empilweni yabantu. Ifaka ohlwini lwayo lwezakhiwo eziyisimangaliso: izinhlobo ezingamashumi amabili nesikhombisa zamaminerali, inani elikhulu lamavithamini, i-fiber yokudla, amaprotheni, isitashi nokuningi. Ukucabanga ngezinzuzo zalesi siko kungaba kude kakhulu. Njengoba wazi, i-oat yesifo sikashukela isetshenziswa ngokunembile ngenxa yohlu olunothile lwezakhamzimba.

Izinzuzo eziphambili zalesi sitshalo sokusanhlamvu:

• inika amandla futhi inothisa ngamandla;
• isusa izinsimbi ezisindayo, ubuthi kanye nobuthi obuma imithambo namathumbu;
• kuthuthukisa amasistimu wokugaya nokudla;
• kunciphisa izinga lamafutha alimazayo;
• uphatha izifo zesibindi;
• kuthuthukisa imisebenzi yokuvikela umzimba;
• kuthuthukisa isifiso sokudla;
• isiza ekwelapheni i-gout, rheumatism kanye nezifo ezithile zesikhumba;
• yenza izinwele zikhanye futhi ziphilile.
  

Ama-oats anazo zombili izakhiwo zokwelapha kanye ne-contraindication yesifo sikashukela, kufaka phakathi:

• Akunconyelwe ukusetshenziswa ngabantu abane-gallstones;
• kwenqatshelwe ukusebenzisa ne-cholecystitis, noma yiziphi izinhlobo zokuntuleka kokudla, i-acidity ephezulu kanye nokulimala kwesibindi okunzima;
• ngesikhathi sokukhulelwa.

Amavidiyo ahlobene

Mayelana nezinzuzo ze-oatmeal kanye nama-decoctions wesifo sikashukela sohlobo 2:

I-Oats kanye nohlobo lwesifo sikashukela ziyimiqondo ehambisanayo ngokuphelele engahlala ndawonye. Ngaphambi kokuqala ukwelashwa ngama-oats, udinga ukubonana nodokotela ozokuphendula yonke imibuzo yakho yamanje. Kwezinye izimo, ukwelashwa ngaleli siko elidumile akwamukeleki, ngakho-ke ngaphambi kokuthi uqale ukudla, kungcono uqiniseke ukuthi awunaziphikiso nezifo eziyingozi. Ama-oats wesifo sikashukela sohlobo 2 avunyelwe ukuthathwa, kepha kubalulekile ukulungiselela kahle ama-infusions nezitsha ezivela kuwo.