Kodi Zakudya za Oatmeal Zimapeza Zotsatira Zochepera Kunenepa?

Zamkati

• Kodi chakudya cha oatmeal ndi chiani?
• Kodi mumadya chiyani pa chakudya cha oatmeal?
• Kodi maubwino abwinowa ndi kudya zakudya zopangidwa ndi oatmeal?
• Kuopsa kwa chakudya cha oatmeal
• Kodi zakudya zopangidwa ndi oatmeal zingakuthandizeni kuti muchepetse thupi?
• Mfundo yofunika
• Funso:
• Yankho:

Chidule

Oatmeal amapangidwa kuchokera ku oats owuma. Oats amawerengedwa kuti ndi tirigu wathunthu wokhala ndi zopindulitsa zingapo. Oatmeal ndi chakudya cham'mawa chomwe amakonda kwambiri anthu ambiri, makamaka nthawi yachisanu. Kukoma kwake ndi michere yake imatha kuwonjezeka powonjezera zipatso kapena zinthu zina.

Popeza izi, sizosadabwitsa kuti pakhala pali chakudya chomwe chimapangidwa mozungulira oatmeal. Koma kodi chakudya cha oatmeal ndichabwino, ndipo chimakupatsani zotsatira zowonda?

Tiyeni tiwone bwino zomwe chakudya cha oatmeal chiri ndipo ngati ndichinthu chomwe mungafune kuyesa kuti mukwaniritse zolinga zanu zakuchepetsa.

Kodi chakudya cha oatmeal ndi chiani?

Zakudya za oatmeal zimakhala mozungulira oatmeal, monga dzina limanenera. Koma pali zambiri kuposa kungodya phala. Lingaliro lofunikira ndikuti kudya oatmeal ngati njira yanu yayikulu kamodzi kapena kawiri tsiku lililonse.

Palinso dongosolo la zakudya zopangira oatmeal lomwe limaphatikizapo magawo awiri. Izi ndi:

• Gawo 1: Idyani oatmeal pakudya katatu patsiku sabata yoyamba. Munthawi imeneyi, muyenera kuti mumangodya oats okhaokha osati oatmeal wa nthawi yomweyo. Mutha kukhala ndi zipatso ndi oatmeal komanso zokhwasula-khwasula.
• Gawo 2: Pakatha sabata yoyamba kapena gawo, mudzadya oatmeal kamodzi kapena kawiri patsiku wokhala ndi thanzi labwino komanso mafuta ochepa pazakudya zina. Zipatso ndi ndiwo zamasamba zochulukirapo zimawonjezedwa panthawiyi ndipo mumaloledwa kudya phala la phande nthawi yomweyo.

Njira ina ndi chakudya chamasiku asanu ndi limodzi chomwe chimaphatikizapo oatmeal pazakudya ziwiri tsiku lililonse. Izi zikufanana ndi gawo lachiwiri mwanjira ziwiri. Mungodumpha masiku asanu ndi awiri athunthu a oatmeal pachakudya chilichonse.

Kodi mumadya chiyani pa chakudya cha oatmeal?

Mukamapanga oatmeal wanu, kukula kovomerezeka ndi 1/2 chikho. Chakudya cham'mawa ndi chamasana, oatmeal ndiye chakudya chanu chachikulu.

Amalola kuti mkaka wocheperako pang'ono ndi zipatso zina ziwonjezeredwe kapena kudyedwa pambali, komanso yogurt yamafuta ochepa. Sinamoni ndiyowonjezeranso kwambiri pakumwa.

Mudzakhala ndi chotupitsa m'mawa, chomwe nthawi zambiri chimakhala chipatso chatsopano, komanso chakudya chamasana chamasamba kapena mtedza.

Chakudya chamadzulo, dongosololi limaphatikizapo mtundu wina wa nkhuku zouma, nsomba, nyama yang'onoting'ono yopanda mafuta, kapenanso burger wa Turkey wokhala ndi batala wa zukini. Ndipo, pofuna kuchiritsa, amalola mchere wotsika kwambiri mukamadya chakudya.

Kodi maubwino abwinowa ndi kudya zakudya zopangidwa ndi oatmeal?

Monga tanenera, oats ndi mbewu zonse ndipo amatha kukhala gawo la chakudya chopatsa thanzi. Amaperekanso fiber. Theka chikho cha oats wokutidwa amene waphika m'madzi muli zinthu izi:

• 2 magalamu a fiber
• 3 magalamu a mapuloteni
• 0 magalamu a shuga

Oats amakhalanso ndi 2 peresenti ya calcium tsiku lililonse komanso 6% ya iron. Ndi ochepa mafuta ndipo ali ndi magalamu 1.5 okha a mafuta.

Ubwino wodya oatmeal umaphatikizapo kuchepetsa chiopsezo cha matenda amtima ndi khansa yoyipa. Mbewu zonse monga oats zitha kuthandizanso kuchepetsa kuthamanga kwa magazi ndikuthandizira kugaya. Oatmeal atha kukhala gawo la chakudya chopatsa thanzi.

Kuopsa kwa chakudya cha oatmeal

Oats ndi oatmeal amapereka maubwino angapo paumoyo wanu wonse. Koma pali zoopsa zina zofunika kuzidziwa mukamadya chakudya cha oatmeal.

Monga nthawi zonse, muyenera kufunsa dokotala musanayambe dongosolo lililonse lazakudya. Izi zikuphatikiza dongosolo lamadyedwe lomwe limakhala ndi zakudya zomwe zimawoneka ngati zathanzi, monga oatmeal. Adziwitseni dokotala za mbiri yanu ya zamankhwala komanso matenda aliwonse omwe mungakhale nawo.

Zakudya zopangidwa ndi oatmeal ndizochepa kwambiri, ndipo madotolo ena angaganize kuti kuchuluka kwa kalori kumakhala kotsika kwambiri kuti angadye zakudya zopatsa thanzi. Chifukwa chake, mungafunikire kupititsa patsogolo kalori tsiku lililonse powonjezerapo kuposa zakudya zomwe zalembedwa mu dongosolo la zakudya zamafuta.

Zakudya za oatmeal ndizoletsa. Kukhala ndi chidwi chodya oatmeal kamodzi kapena kawiri tsiku lililonse kungapangitse kuti zizikhala zovuta kutsatira. Izi zitha kukupangitsani kukhala kovuta kwambiri kuti muchepetse kunenepa.

Kuopsa kodya chakudya cha oatmeal kumatha kutsitsidwa ndikusintha dongosolo lakudya. Kuphatikiza pa kukweza kuchuluka kwa ma calorie pamlingo womwe dokotala wanu akulimbikitsani, mutha kuwonjezera zina pogwiritsa ntchito masamba owonjezera ndi mbali zina zathanzi, kuphatikiza zipatso zosiyanasiyana.

Njirayi itha kuthandiza pakudya mosavomerezeka.

Kodi zakudya zopangidwa ndi oatmeal zingakuthandizeni kuti muchepetse thupi?

Ngati mukutsatira moyenera, chakudya cha oatmeal chingakuthandizeni m'dongosolo lanu lonse loonda. Ndondomeko ya chakudya ndi mafuta ochepa komanso mafuta ochepa ndipo imaphatikizaponso zakudya zabwino.

Oatmeal palokha imatha kukuthandizani kuti muchepetse thupi chifukwa zingakuthandizeni kuti mukhale ndi nthawi yokwanira kuposa zakudya zina. Zomwe zili mu oatmeal zitha kuthandizanso kugaya chakudya.

Oatmeal ndi njira yotsika mtengo, yomwe ingapangitse kukhala kosavuta kumamatira kuposa njira yolemetsa yomwe imawononga ndalama kuti ichitepo kanthu kapena imafuna chakudya chapadera chodula.

Monga momwe mungakhalire ndi thanzi labwino kapena dongosolo lazakudya, ndikulimbikitsidwa kuti muzichita zolimbitsa thupi tsiku lililonse. Izi ziwonjezera kuchuluka kwa ma calories omwe mumawotcha tsiku lililonse, komanso kuti thupi lanu likhale lokwanira ndikuchepetsa kutayika kwa minofu.

Mfundo yofunika

Oatmeal ndichisankho chabwino kuphatikizira zakudya zilizonse zabwino. Zidzakuthandizani kukhala ndi thanzi labwino komanso kukhala ndi thanzi labwino. Ngati zachitika bwino, chakudya cha oatmeal chitha kukhala njira yothandiza kuti muchepetse thupi.

Funso:

Kodi zakudya zoperewera (monga zakudya zamafuta) zimawonedwa ngati zowopsa pa thanzi lanu?

Yankho:

Inde, zakudya zopitilira muyeso zomwe zimalemekeza chakudya chimodzi osapatula zakudya zina zopatsa thanzi zitha kukhala zowopsa pa thanzi lanu. Izi zimachitika chifukwa cha kusintha kwa kagayidwe kake, kapangidwe ka thupi, m'matumbo mabakiteriya, komanso kudya michere. Kudya mopitirira muyeso kumalimbikitsanso ubale wolakwika ndi chakudya ndipo nthawi zambiri sichimafotokoza zifukwa zomwe zimadyera. Gawo 1 la chakudya cha oatmeal ndilowopsa ndipo silikulimbikitsidwa. Gawo 2 ndilolondola komanso lopanikiza. Chifukwa chake imakhala pachiwopsezo chochepa. Komabe, sizokayikitsa kuti anthu ambiri atha kudya chakudyachi kwa nthawi yayitali, zomwe zitha kupangitsa kuti thupi lipezenso thupi likatha.