Momwe mungachepetsere kulemera ndi oat chinangwa

Zamkati

• Ubwino wa oat chinangwa
• Mtengo ndi komwe mungagule
• Mapuloteni Pancake Chinsinsi ndi Oat Bran
• Momwe mungasankhire oats abwino kwambiri ochepetsa kunenepa
• Ufa wa oatmeal
• Oat chinangwa
• Oat flakes

Oats ndi chimanga ndipo, monga chimanga chonse, ndimagawo azakudya. Komabe, ndi gwero labwino kwambiri la fiber, protein, iron, magnesium, phosphorous, zinc, manganese, vitamini B1 ndi vitamini B5, zomwe zimapangitsa kukhala chakudya chopatsa thanzi komanso chitha kuthandiza ngakhale iwo omwe akufuna kuonda, chifukwa chake kuchuluka kwake ndi supuni 2 patsiku.

Zipangizo zomwe zimapezeka mu oats zimathandiza kuti munthu akhale ndi chakudya chambiri komanso kuti asakhale ndi njala, zomwe zimapangitsa kuti munthu azidya pang'ono ndikusankha mwanzeru posankha chakudya, zomwe zimapangitsa kuti kukhale kosavuta kukana maswiti, pasitala ndi zakudya zina.

Kuphatikiza pa oat chinangwa, palinso ma oats, omwe amakhalanso ndi fiber komanso oyenera kwa iwo omwe akufuna kuonda, ndi ufa wa oat womwe ulibe michere yocheperako, mulingo wokwera kwambiri wa glycemic ndipo, chifukwa chake, kuyamwa kwake kuyenera kuyang'aniridwa ndi odwala matenda ashuga komanso omwe akufuna kuonda.

Ubwino wa oat chinangwa

Phindu lalikulu la oat bran limakhudzana kwambiri ndi ulusi womwe umapezeka mchakudyachi, chomwe chimapangitsa kukhala chakudya chothandiza. Chifukwa chake, maubwino akulu ndi awa:

1. Amachepetsa cholesterol choipa: beta-glucan CHIKWANGWANI zimatenga gawo la mafuta omwe amapezeka mchakudya ndikudya ndikuwachotsa pansi, amachepetsa mapangidwe a cholesterol m'magazi.
2. Amayang'anira kuchuluka kwa shuga m'magazi ndikupewa matenda ashuga: ulusi wosungunuka wa oats umasungunuka m'madzi panthawi ya chimbudzi ndikupanga gel osakaniza, womwe umachedwetsa kuyamwa kwa shuga kudzera m'matumbo ndikuletsa ma spikes mu shuga wamagazi.
3. Zimakuthandizani kuti muchepetse kunenepa:Pakudya, ulusi wa oat umapanga gel yomwe imakulitsa kuchuluka kwa chakudya m'mimba ndikuchepetsa kugaya, komwe kumakulitsa kukhuta komanso kumachepetsa njala masana.
4. Imaletsa khansa yamatumbo:ulusi wa oats umakhala ndi thanzi lamatumbo, chifukwa zimathandizira kukula kwa zomera zathanzi, kupewa kudzimbidwa ndikuwongolera mayendedwe am'mimba. Zonsezi zimachepetsa kutulutsa poizoni m'matumbo, omwe amaletsa khansa, makamaka khansa ya m'matumbo.

Nsaluzi zimapezeka kwambiri mu oat chinangwa komanso mu oats wokutidwa. Chifukwa chake, kumwa zakudyazi ndikofunikira kwambiri kwa anthu omwe akufuna kuonda komanso kwa iwo omwe ali ndi cholesterol komanso / kapena matenda ashuga, pomwe kumwa ufa sikuyenera kukhala kochepa pakudya.

Kuphatikiza apo, ikamakulitsa kukhuta, kumwa phala la oat kumaloledwa gawo loyamba la zakudya zaku Dukan. Dziwani magawo onse azakudya zaku Dukan ndi malangizo owatsatira.

Mtengo ndi komwe mungagule

Mtengo wa oat bran umawononga avareji ya $ $ 5.00 pa 200g ndipo ukhoza kugulidwa m'misika yayikulu kapena malo ogulitsa zakudya.

Mapuloteni Pancake Chinsinsi ndi Oat Bran

Pancake iyi ndi gwero la mapuloteni, ma fiber ndi chakudya ndipo chifukwa chake ndi chisankho chabwino kwa nkhomaliro yamasana kwa iwo omwe akufuna kuonda, mwachitsanzo.

Zosakaniza

• Supuni 2 za chinangwa cha oat;
• Mazira awiri
• Nthochi 1

Kukonzekera akafuna

Menyani nthochi ndi mazira mpaka mutapeza misa yofanana. Onjezani chimanga ndikusakaniza bwino. Thirani ladle wa pasitala mu poto wowotcha pamoto wapakati ndikuphika kwa mphindi imodzi, mutembenuke mothandizidwa ndi spatula ndikupitilira kuphika kwa mphindi imodzi. Bwerezani ntchitoyo mpaka mtanda utatha.

Momwe mungasankhire oats abwino kwambiri ochepetsa kunenepa

Mbewu ya oat imagawidwa m'magawo. Kuzama kwazitsulozo, chakudya chimakhala chochuluka komanso chimakhala chochepa kwambiri. Chifukwa chake, njere zomwe zimakonzedwa kwambiri ndikuyeretsetsa, zocheperako zimachepa.

Ufa wa oatmeal

Amapangidwa kuchokera mkatikati mwa mbewu za oat. Chifukwa chake, imataya ulusi ndi michere yambiri ndikusunga chakudya.

Chifukwa cha kuchepa kwake kwa ulusi, ufa uli ndi chilinganizo chambiri cha glycemic. Ndiye kuti, atagayidwa, shuga wopangidwa ndi chakudya amapita m'magazi mwachangu komanso mosayang'aniridwa bwino.

Chifukwa chake, ma cookie opangidwa ndi oatmeal atha kukhala chotukuka chachikulu musanaphunzitse iwo omwe adzagwiritse ntchito mphamvu, koma ngati cholinga ndikuchepetsa thupi, choyenera ndikusankha njira zokhwasula-khwasula ndi fiber yambiri.

Oat chinangwa

Nthambiyo imapangidwa ndi mankhusu a oat ndipo chifukwa chake, imakhala ndi ulusi wambiri womwe umathandizira m'matumbo, poyang'anira shuga ndi cholesterol m'magazi ndikuchulukitsa kumva kukhuta, kuwongolera njala ndikuthandizira kuchepa thupi.

koma sizitanthauza kuti ndi chakudya chopanda chakudya, koma njira yathanzi yokhala ndi fiber yambiri.

Oat flakes

Amatha kupezeka m'matumba oonda kapena owoneka bwino, zomwe zimangosintha pokhapokha ngati pansi, koma katundu ndi zopatsa thanzi ndizofanana.

Amapangidwa kuchokera ku mbewu zonse za oat zomwe zimatsindikizidwa mpaka zitakhala pansi. Titha kunena kuti ndi phala lathunthu, chifukwa limasungira michere yonse: chakudya, mapuloteni, ulusi, mavitamini ndi mchere.

Imeneyi ndi njira yabwino kwambiri kwa iwo omwe akufuna kuonda, monga, ngati oat bran, imayang'anira kukhuta ndikuchepetsa kumva kwa njala.