Kodi oats amanenepa kapena amachepetsa thupi?
Zamkati
- Momwe mungagwiritsire ntchito oats kuti muchepetse kunenepa
- Menyu yokhala ndi oats kuti muchepetse kunenepa
- Maphikidwe Oatmeal Oyenera
- Phala laphalaphala
- Oat chinangwa chikondamoyo
Oats amawerengedwa kuti ndi imodzi mwazinthu zabwino kwambiri komanso zopatsa thanzi, chifukwa zimakhala ndi mavitamini a B ndi E, mchere monga potaziyamu, phosphorous ndi magnesium, chakudya, mapuloteni, ulusi ndi ma antioxidants, omwe amabweretsa zabwino zambiri monga kuchepa thupi, kutsitsa shuga wamagazi ndi mafuta m'thupi komanso kupewa matenda amtima, mwachitsanzo.
Oats ndi chakudya chabwino kwa iwo omwe akufuna kuonda chifukwa amalola kugaya kosavuta komanso kosavuta ndipo, kuwonjezera apo, ulusi wake, monga beta-glucan, umakulitsa kukhuta, kuchepetsa njala, kuchepetsa kuyamwa kwa mafuta, kukonza kudzimbidwa ., onetsetsani m'matumbo ndikuchepetsa kutuluka m'mimba. Onani zabwino zonse za oats.
Komabe, oats amanenepetsa ngati amadya kwambiri popeza ndi chakudya chomwe chimakhala ndi zopatsa mphamvu zambiri, mwachitsanzo 100 g ya oats imakhala ndi ma calories 366. Chifukwa chake, ndikofunikira kudya chakudya choyenera, mothandizidwa ndi katswiri wazakudya, kuti mukwaniritse zomwe mukufuna.
Momwe mungagwiritsire ntchito oats kuti muchepetse kunenepa
Kukuthandizani kuti muchepetse kunenepa, ma oats amayenera kudyedwa tsiku lililonse pamasupuni atatu patsiku, ndipo atha kugwiritsidwa ntchito ngati phala kapena kuwonjezeredwa ku zipatso zodulidwa kapena zoswedwa, mu ma yogurt, timadziti ndi mavitamini.
Njira yabwino yogwiritsira ntchito oats imakhala ngati ma flakes, chifukwa imakhala ndi michere yambiri yomwe imatha kukulitsa kukhutira ndikukonda kuchepa thupi.
Zomwe zimasinthidwa kwambiri, monga ufa kapena chinangwa, zimakhala ndi zotupa zochepa, chifukwa chake, zimatha kuchepa. Komabe, ndi njira zabwino zopezera ufa wa tirigu, mwachitsanzo.
Menyu yokhala ndi oats kuti muchepetse kunenepa
Oats ayenera kudyedwa kangapo kanayi pa sabata, ndipo amatha kuphatikizidwa pazakudya monga zikuwonetsedwa pamndandanda wotsatira:
| Tsiku 1 | Tsiku 2 | Tsiku 3 | |
| Chakudya cham'mawa | Phala la oatmeal lopangidwa ndi mkaka wa soya kapena ma almond, oats wokutidwa ndi supuni 1 ya sinamoni yotsekemera + 10 strawberries + supuni 1 ya mbewu za chia. | Galasi limodzi la mkaka wa amondi + mkate wokwanira 1 wokhala ndi tchizi + 1 peyala. | 1 yogati wamba + 30 g wa mbewu zonse + kagawo kamodzi ka papaya. |
| Zakudya zoziziritsa kukhosi m'mawa | Makeke 4 amtundu wa maria + mtedza 6. | Galasi 1 ya green kale, mandimu ndi chinanazi. | Tositi yonse ya 3 ndi batala wa chiponde. |
| Chakudya chamadzulo | 100 g wa nyama yankhumba + supuni 4 za mbatata puree + anyezi wofiira, arugula ndi mtima wa saladi ya kanjedza + supuni 1 ya maolivi + 1 lalanje. | Saladi ya tuna ndi chickpea ndi tomato, kabichi, nandolo, nkhaka ndi kaloti wa grated + supuni 1 ya maolivi + magawo awiri a chinanazi. | 100 g wa mawere a nkhuku odulidwa mu msuzi wa phwetekere + supuni 2 za mpunga + supuni 2 za nyemba + kabichi, anyezi ndi grated beet saladi + supuni 1 yamafuta + 1 tangerine. |
| Chakudya chamasana | 1 yogurt wopanda + supuni 1 ya ufa wothira + chikho cha zipatso. | 1 yogurt yosalala + nthochi imodzi yosenda ndi supuni 2 za oats wokutidwa + supuni 1 ya sinamoni. | Vitamini wa papaya ndi nthochi wokhala ndi supuni 3 za oats wokutidwa. |
Ichi ndi chitsanzo chabe cha mndandanda wazopanga, zomwe sizimasinthidwa malinga ndi zosowa za munthu aliyense. Chofunikira ndikufunsira katswiri wazakudya kuti apange dongosolo lamadongosolo azakudya.
Maphikidwe Oatmeal Oyenera
Maphikidwe a oat mwachangu, osavuta kukonzekera komanso opatsa thanzi ndi awa:
Phala laphalaphala
Phala iyi itha kugwiritsidwa ntchito pachakudya cham'mawa kapena chamadzulo.
Zosakaniza
- 200 mL wamkaka wosenda kapena masamba (soya, maamondi kapena oats, mwachitsanzo);
- Supuni 3 za oats wokutidwa;
- Sinamoni kulawa;
- Chokoma (posankha).
Kukonzekera akafuna
Sakanizani oat ndi mkaka ndi kubweretsa kutentha mpaka utakhala ngati phala. Onjezani sinamoni ndi chipatso chodulidwa, monga apulo.
Oat chinangwa chikondamoyo
Chinsinsichi chimapereka kutumikiridwa kamodzi ndipo kekeyo imatha kudzazidwa kuti mulawe.
Zosakaniza
- Supuni 2 za chinangwa cha oat;
- Supuni 4 zamadzi;
- Dzira 1;
- Uzitsine mchere 1;
- Oregano ndi tsabola kuti mulawe;
- Kuyika zinthu kuti mulawe.
Kukonzekera akafuna
Ikani zonse zosakaniza mu blender ndikupanga chikondamoyo mu skillet. Dzazani ndi nkhuku zokhazokha kapena nsomba zamasamba, ndipo mutha kugwiritsa ntchito zipatso ndi uchi kuti mupange chikondamoyo.
Onani kanemayo pansipa kuti mupeze chophika cha oat mkate kunyumba:
Zofalitsa Zosangalatsa
Crizanlizumab-tmca jekeseni