Ubwino ndi zovuta za oatmeal: chakudya cham'mawa chofunikira kwambiri kapena "wakupha" calcium?

Oatmeal ndi imodzi mwambewu zotchuka komanso zotsika mtengo. Phala la Hercules limadyetsedwa m'masukulu a kindergartens komanso m'misasa, chifukwa ndimadyedwe athanzi komanso okhutiritsa, abwino kwa chakudya cha ana. Ndipo iwo omwe sakonda oatmeal sadziwa momwe angaphikire mokoma kapena sadziwa mawonekedwe ake odabwitsa.

Koma kodi aliyense angathe kudya phala? Kodi mbewu iyi imatha kuvulaza? Ndani ali bwino kusiya oatmeal, ndipo ndani, m'malo mwake, ayenera kuyiphatikiza pazakudya zawo pafupipafupi? Mupeza mayankho atsatanetsatane a mafunso awa ndi enanso okhudza oatmeal m'nkhani yathu.

Oats, oatmeal, oats wokutidwa

Tiyeni choyamba timvetse matchulidwe. Oatmeal (aka oatmeal) amachokera ku oats, chomera cha pachaka cha banja laphala. Njere iliyonse ndi njere yotalika yonse yolimba, yovuta kukhudza. Kuti mupeze tirigu, oats amasenda ndikuwotcha. M'mbuyomu, phala lidaphikidwa kuchokera ku chimanga.

Oatmeal kapena oat oats adayambitsidwa ndikupititsa patsogolo ukadaulo. Zogulazo zidagayidwa, ndikuwotcha ndikuzungulira. Ziphuphu zofewa zimaphika mwachangu ndikupulumutsa nthawi ya amayi. Ndipo adaphika bwino ndikusandulika phala losalala. Mwa njira, "Hercules" poyamba anali dzina lamalonda la oatmeal, koma pang'onopang'ono adadzakhala banja.

Chosangalatsa ndichakuti! Masiku ano, ma oats okutidwa ndi ma oat flakes akulu kwambiri omwe sanakonzedwe pang'ono. Amawonedwa ngati athanzi komanso okhutiritsa kwambiri.

Kupangidwa kwa oatmeal

Oatmeal imakhala ndi michere yambiri yamavitamini ndi mchere. Malinga ndi United States department of Agriculture (USDA), yomwe imapezeka apa, 100 g ya oatmeal yonse ili ndi:

Oatmeal ndiye wolemera kwambiri m'mavitamini ndi zinthu zina. Koma mulinso zinthu zambiri zamtengo wapatali zomwe zimathandiza kuti thupi lizigwira ntchito bwino.

BZHU ndi GI

Malinga ndi USDA yemweyo, 100 g ya oatmeal yonse ili ndi pafupifupi 17 g ya mapuloteni, 7 g wamafuta ndi 66 g wama carbohydrate. Chifukwa chake oatmeal sangawonjezere mapaundi owonjezera, koma pokhapokha mutaphika m'madzi, opanda mchere komanso shuga.

Mndandanda wa glycemic wa oatmeal wathunthu ndi magawo 40-50. Ichi ndi chisonyezo chabwino kwambiri chifukwa zakudya zomwe zili ndi GI yotsika zimayamwa pang'onopang'ono, zomwe zikutanthauza kuti amakhala okwanira nthawi yayitali. Komanso, glycemic index yochepera 55 mayunitsi imathandizira pang'onopang'ono, m'malo mowonjezeka kwambiri m'magazi a shuga, zomwe zimathandizanso ku endocrine system.

GI ya oatmeal ndiyokwera ndipo zimatengera makulidwe awo. Mafulemu owonda kwambiri omwe simufunikanso kuwira ali ndi cholozera cha glycemic cha mayunitsi 62-65. Phala lotere lokhala ndi chakudya chokwanira limakwaniritsa njala, koma limadzetsa kudumpha kwamwazi m'magazi. Ndipo posachedwa udzakhalanso ndi njala.

Mchere wogwirizanitsa

Iye ndi zomanga thupi zomata. Amapezeka m'matumbo ambiri, koma oats ndizosiyana. Zowona, gluteni amalowabe mu oatmeal pokonza, kotero anthu omwe ali ndi matenda a leliac, mwa lingaliro, amangodya oats osasenda. Palibe amene angachite izi, chifukwa chake oatmeal samachotsedwa pazakudya za iwo omwe samalolera gilateni.

Nthawi zina mungaone oatmeal m'masitolo okhala ndi dzina loti "gluten wopanda" papaketi. Izi zikutanthauza kuti oats adalimidwa m'minda yosiyana ndipo sanakumanenso ndi mbewu zina. Nthawi yomweyo, chimanga chimakonzedwa pazida zopatulira kotero kuti zomata zomata sizinafike. Oats oterewa amawononga ndalama zambiri.

Chifukwa chiyani oatmeal ndi yabwino kwa inu?

Phala lakudya cham'mawa ndichabwino kwambiri tsiku. Ndipo oatmeal m'mawa ndi njira yabwino kadzutsa.... Chifukwa chiyani?

Pali zifukwa zinayi zazikulu:

1. Mafuta a oatmeal (mphamvu yamphamvu) ndi 379 kcal pa 100 g Komanso, mulibe gramu imodzi ya cholesterol mmenemo. Awa ndi ma calories abwino omwe amagwiritsidwa ntchito pazochita zolimbitsa thupi komanso zamaganizidwe.
2. Pang'ono pang'ono amaphimba m'mimba ndipo samakwiyitsa matumbo. Izi ndizabwino kupewa matenda am'mimba, komanso chithandizo chawo. Sizachabe kuti oatmeal ndiye chinthu choyamba chomwe chimayambitsidwa ndi zakudya za odwala opareshoni.
3. Kuphatikizanso kwina pamatumbo am'mimba ndizambiri zamtundu wa fiber, zomwe zimafafaniza zinyalala zonse m'makoma am'mimba.
4. Mapuloteni ambiri amathandiza kumanga minofu.

Ubwino wa oatmeal ndiwodziwikiratu. Ndipo ngati mumaphika bwino, mbale imakhalanso yokoma. Ndipo apa zonse zimadalira zomwe munthuyo amakonda: ena amakonda phala lowonda, ena, m'malo mwake, ndi ochepa. Muthanso kusiyanasiyana kuuma kwa chimanga (ziphuphu): mukaphika kwanthawi yayitali, mumalandira phala lofewa. Mukachepetsa nthawi yophika, mumapeza ngati chimanga.

Ngati simukudya, onjezerani chilichonse chomwe mimba yanu ikufuna pa oatmeal yanu. Njira ndi maswiti ndiyabwino kwambiri: zipatso ndi zipatso zouma, zipatso zotsekemera, uchi, kupanikizana, mkaka wokhazikika. Koma mutha kuyesanso oatmeal ndi tchizi: tizidutswa tating'onoting'ono taphimbidwa pamwamba pa phala lophika mwatsopano ndikusungunuka. Pambuyo pake, mutha kuwatenga ndi supuni, ndikutunga phala. Phala lokhala ndi sinamoni pang'ono kapena shuga wa vanila ndiwonso chokoma.

Za kuopsa ndi kutsutsana kwa oatmeal

Ngakhale mavitamini amathanso kupatsidwa poizoni ngati simukudziwa njira zake ndikuzigwiritsa ntchito mosalamulirika. Nkhani yomweyo ndi ma hercule athanzi. Kuchulukitsa kwa oatmeal sikuyenera kuloledwa, chifukwa kuli ndi phytic acid... Imatha kudziunjikira mthupi ndikutulutsa calcium m'mafupa. M'magulu ang'onoang'ono, phytin ilibe vuto lililonse: acid imathyoledwa ndi michere ndipo imatulutsidwa ndi poizoni. Chifukwa chake, mbale ya oatmeal m'mawa ndiyabwino. Koma atsikana omwe amadya phala ayenera kulingalira za izi.

Oatmeal ikhoza kukhala yovulaza kwambiri kwa anthu omwe ali ndi matenda a leliac - kulephera kuwononga giluteni. Kwa anthu otere, oatmeal imatsutsana mwanjira iliyonse. Mutha kutenga pachiwopsezo choyesa chimanga chapadera chopanda gluteni, koma palibe chitsimikizo kuti mapuloteni owopsa sanalowemo pokonza.

Ma porridges apakanthawi podzaza tizikwama tating'onoting'ono samalimbikitsa odwala matenda ashuga... Mulibe shuga wokha, komanso zowonjezera zowonjezera ndi zotetezera. Iwo sali ovomerezeka ngakhale kwa anthu wathanzi. Kulibwino kugula oats akale okutidwa. Ndipo kuti musunge nthawi, mutha kudzaza ndi madzi madzulo - m'mawa ziphuphu zidzatupa ndikupeza phala lokonzekera, lomwe mumangofunika kutenthetsa.

Makhalidwe a oatmeal ndi zake

Chifukwa chiyani oatmeal amalimbikitsidwa pamagulu onse a anthu? Ndizosavuta: aliyense apeza mwayi wapadera mmenemo.

Kwa amuna

Zinc mu oatmeal ndizofunikira kuti amuna azitha kupewa mavuto ndi matenda amikodzo.... Ndipo fiber ndi mapuloteni ndizopatsa mphamvu. Zachidziwikire, wina anganene kuti pali zina mwa zinthuzi munyama, koma pambuyo pake, nyama yodyera siyabwino. Koma mbale ya oatmeal ndi yopatsa thanzi, yokhutiritsa komanso yathanzi. Ndi ma flakes okha omwe ayenera kukhala nthaka yolimba: sizosamveka kuti adatchulidwa ndi dzina lachi Greek wamphamvu Hercules.

Kwa akazi

Kuphatikiza pazomwe zimafufuza komanso mavitamini omwe atchulidwa pamwambapa, oatmeal imakhalanso ndi ma antioxidants. Amalimbana ndi poizoni powachotsa mthupi. Ndipo ngati mungadye oatmeal pachakudya kwa nthawi yosachepera mwezi umodzi, mudzawona momwe khungu lanu lidzakhalire bwino, ziphuphu ndi ziphuphu zidzatha. Oatmeal imakhalanso ndi tocopherol (vitamini E), yofunikira pakhungu lokongola ndi tsitsi.

Amayi ena amagwiritsanso ntchito oatmeal pazochita zakunja. Amadzisambitsa ndi madzi oatmeal ndikupanga chopaka ndi ma flakes. Izi zimapindulitsa pakhungu la nkhope.

Kwa woyembekezera

Mavitamini a gulu B, folic acid, chitsulo - zinthu izi ndizofunikira kwa mkazi panthawi yobereka... Ndipo pafupifupi theka la omwe amamwa tsiku lililonse izi ndi oatmeal. Ndipo fiber imathandizira kupewa kudzimbidwa, komwe amayi oyembekezera nthawi zambiri amavutika nawo. Koma kumbukirani kuti simungadye phala limodzi tsiku limodzi. Kupanda kutero, phytin imadziunjikira mthupi la mayi ndikuyamba kutsuka calcium, yomwe ndikofunikira kwa mwana.

Kuchepetsa thupi

Takambirana kale pazakudya za coatse oatmeal. Awa ndi ma carbohydrate ovuta omwe amakupangitsani kukhala okhutira kwa nthawi yayitali, koma sizimathandizira kunenepa. Chifukwa chake oatmeal m'madzi ndipo popanda zowonjezera ndiye chakudya cham'mawa chabwino kwa iwo omwe ali pachakudya.... Koma oat mono zakudya ndizovulaza.

Kwa anthu omwe akudwala matenda am'mimba

Oatmeal wa thupi lotopa ndi gastritis kapena matenda ena am'mimba ndi mulungu. Palibe mbale ina yomwe ili ndi zofunikira zonse:

• zowoneka bwino, zikuphimba makoma am'mimba;
• neutralizes ndi acidity kuchuluka kwa chapamimba madzi;
• amapatsa wodwala mphamvu, amadzaza thupi ndi zinthu zofunikira.

Anthu omwe ali ndi matenda opweteka kwambiri m'mimba nthawi zambiri amakhala ndi njala yochepa chifukwa chovutika m'mimba. Koma oatmeal m'madzi ndiosavuta kudya - ilibe kukoma konse, chifukwa chake sichimawonjezera nseru. Pomaliza, mutha kukonzekera mafuta odzola oatmeal kuchokera pansi mpaka fumbi.

Kodi oatmeal ingaperekedwe kwa ana?

Poyamba, mwana analibe chakudya, choncho makanda omwe analibe mkaka wokwanira wamayi anali kudyetsedwa ndi oatmeal. Inde, sanali phala lakuda, koma chakumwa chopyapyala chopangidwa ndi oatmeal wapansi. Koma sizitanthauza kuti ana onse akhanda amatha kupatsidwa oatmeal. Ana omwe ali ndi chifuwa, mwachitsanzo, samalimbikitsidwa kuti azidyetsa kwa chaka chimodzi. Madokotala amalangiza ana athanzi kuti ayambe kuyambitsa oatmeal kuyambira miyezi 7-8.

Zindikirani! Wiritsani oatmeal poyamba m'madzi ndipo musamupatse mwanayo supuni imodzi ya mchere. Ngati palibe zomwe mungachite (urticaria, zotchinga), mutha kukulitsa gawolo, ndikuwonjezera mkaka mukamaphika. Madokotala amalangiza kupereka mkaka wokwanira wa oatmeal kuyambira chaka chimodzi.

Chifukwa cha phytic acid, tikulimbikitsidwa kuti tizipereka oatmeal kwa ana tsiku lililonse, koma osapitilira katatu pa sabata. Poterepa, mankhwala amadzimadzi ochulukirapo sangachulukane mthupi la mwana kuti athe kutsuka calcium, yamtengo wapatali kwa ana. Kuphatikiza apo, mwanayo amangotopa ndikudya phala lomwelo tsiku lililonse. Chifukwa chake, zidzakhala bwino kusinthitsa chakudya cham'mawa cham'mawa ndi buckwheat, semolina kapena tirigu wina wofunikira pakudya kwa ana.

Mwana wochepa amadya phala mopanda chidwi. Ana amakayikira za mbale iyi, makamaka masiku ano, pomwe zotsatsa za "chakudya cham'mawa chokwanira" monga mipira ya chokoleti, yogurt kapena magawo amkaka nthawi zonse zimayenda pa TV. Koma makolo amatha kubera zipatso ndikuwonjezera shuga kapena zina. Ndipo zachidziwikire, muyenera kupereka chitsanzo chanu: ngati abambo adya masangweji m'mawa, ndipo amayi amangomwa khofi, mwanayo amayamba kukana oatmeal.

Kuphatikizira

Mbale ya oatmeal yotentha, onunkhira bwino ndi imodzi mwazakudya zabwino za kadzutsa kwa woyambitsa sukulu, mwana wasukulu, komanso wamkulu wathanzi. Kuti mudziwe kukonda oatmeal, ndikwanira kuti mumvetse kufunika kwake komanso chinthu chamtengo wapatali. Kenako pezani njira yanu yopangira phala lamadzi kapena lakuda ndi zipatso kapena tchizi ndikusangalala m'mawa uliwonse.

Onerani kanemayo: EAT THIS TO LOSE WEIGHT - 10 KG (Mulole 2025).