Zvakanaka here kudya oatmeal husiku? Oatmeal yekudya kwemanheru, kana kunyangwe yekudyira husiku husiku, iri sarudzo ine hutano. Oatmeal yakafuma mu fiber iyo inobatsira kudzivirira nzara kurwadza husiku. Pamusoro pezvo, zvinovaka muviri muoatmeal zvinopa hupenyu hwako hwese uye zvinogona kubatsira kudzikisa mamiriro anokonzera chirwere chisingaperi. Oatmeal yekudya kwemanheru yakakosha zvakare kuona kuti iwe unowana kurara kwakanaka kwehusiku.
muromo
Ndeipi nguva yakanakisa yekudya oatmeal? Idya oatmeal chero nguva, pakudya kwemangwanani, masikati, kana kudya kwemanheru, uye unokohwa zvakanakira mavitamini B, D, uye K uye noutano hwakanaka hwezvicherwa zvinosanganisira iron, magnesium, manganese, phosphorus, uye selenium.
Ndeapi oatmeal yekudya kwemanheru?
Oatmeal inouya nenzira dzakasiyana siyana: yechinyakare, simbi yakatemwa, yekubika nekukurumidza, uye nekukasira. Kana zvasvika pakusarudza, unogona kunge uchinetseka kuti ndeupi hutano. Kana kunyanya kugutsa. Kana tastier.
Ese mafomu eoatmeal anogadzirwa ne100 muzana yakazara oats yezviyo. Musiyano uripo mukugadzirisa.
Old Fashioned: Aya ndiwo maoat akakungurudzwa akagadzirwa kana iyo oat tsanga ikapiswa uye ndokuzungurirwa mumaflat flakes. Maitiro aya anogadzikana maoiri ari muhoat kuchengetedza kutsva uye nekubatsira oats kubika nekukurumidza. Vanotora mvura yakawanda uye vanobika nekukurumidza kupfuura oats akachekwa esimbi, kazhinji mumaminitsi mashanu.
Simbi yekucheka: Iyi oatmeal yakagurwa zvakanaka uye yakaoma mukugadzirwa usati wabika. Simbi yakatemwa oats yakanyanyisa kutsetseka pane yakakungurutswa kana oats pakarepo uye inotora maminetsi makumi maviri kusvika makumi matatu kugadzirira.
Kurumidza kubika: Rudzi urwu rweoatmeal runobikwa pachitofu uye runotora inenge mineti kugadzirira. Kurumidza-kubika oatmeal yakatetetwa uye inopisa kuti ipfupise nguva yekubika. Vanogona zvakare kudziirwa mu microwave.
Mufananidzo: imwe neimwe yakarongedzwa oatmeal pakarepo yakatetepa uye isati yatobikwa, wozomiswazve ku microwave muminiti. Ivo vane yakawanda pasty dhizaini pane mamwe akakungurutswa oats uye zvinwiwa kana zvinotapira zvinowanzo kuwedzerwa kune irwu rudzi.
Saka rudzii rwaunosarudza ingori nyaya yezvaunoda kana zvasvika pakunaka, kugadzirwa, uye nguva yekubika. Chero bedzi pasina zvinotapira zvinowedzerwa, ese mafomu eoats ane hutano hwakaenzana hwehukama, zvinoenderana neZvese Zviyo Kanzuru.
Macronutrients chero nguva yezuva
Chero iwe paunosarudza kudya oatmeal, iwe unozobatsirwa nekuwanda kwevakavaka muviri uye simba rairi kupa. Hafu yekapu yeQuaker yakaoma oats ine 148 macalorie . Mumuviri wako unoda macalorie kuti ushande nemazvo. Kana iwe uine hanya nezve kudzora huremu hwako, oatmeal isarudzo yakanaka yekudya uye yakasikwa yakadzika mushuga.
Iyo Mirayiridzo Yezvekudya inokurudzira kuti kudya kwekoriori kunofanirwa kunge kuri 1,600 kusvika ku2,400 macalorie pazuva kune vakadzi vakuru uye zviuru zviviri kusvika kumazana matatu macalorie pazuva kune varume vakuru, zvichienderana nebasa nezera.
Oats ndeye mhando yeprotein sosi ine chiyero chakanaka cheamino acids . Iwe unozowana 11 muzana yeDaily Value (DV) yako yeproteinine 5.5 gramu nehafu mukombe weanokurumidza oats. Unoda mapuroteni kuti uchengetedze mhasuru dzako, mapfupa, uye shwashwa.
Oatmeal yakaderera mumafuta akazara ne2.8 gramu muhafu-kapu inoshumira. Pamari iyoyo, 2 muzana yeDV yako inoumbwa nemafuta akazara. Iyo USDA inokurudzira Unotapudza kudya kwezuva nezuva kwemafuta akazara kusvika pasi pegumi muzana yezvawadya macalorie.
Oatmeal inokuchengetedza nguva dzose
Oats inonyatso kuzivikanwa seyakanyanya sosi ye fiber, ichipa 15 muzana yeDV yako pahafu yekapu. Fiber yakakosha kuhutano hwenyu hwekugaya. Oats ine mhando mbiri dzefibre : inonyungudika, inonyungudika mumvura uye inogona kubatsira kudzikisa glucose muropa uye cholesterol mazinga, uye isina insoluble fiber, iyo iyo yako muviri isingakwanise kuputsa.
Insoluble fiber inoramba isina kugadzikana, ichiwedzera huwandu kubatsira chikafu chakagayiwa kufamba nemudumbu mako, ura uye colon, uyezve kubuda mumuviri wako. Fibha inogona kukubatsira iwe kudzivirira kupatirwa nekunyorovesa chako chigaro uye kuwedzera saizi yayo. Inogona zvakare kubatsira nemanyoka nekumwisa mvura uye nekuwedzera hombe kuchigaro chako.
Fiber mune oats inoonekwa seinoshanda kupfuura fiber muzvibereko nemiriwo uye inogona kudzora njodzi ye diverticular chirwere uye chirwere cheshuga, sekureva Harvard TH Chan Chikoro cheHuzhinji Hutano .
Chikafu chakanaka chevane chirwere cheshuga
Kana iwe uine chirwere cheshuga, oatmeal, iyo yakasarudzika yakaderera mune sodium neshuga, inogona kunge iri yekuwedzera inovaka kune chako chikafu kuti ubatsire kudzora mashuga eropa rako, muchidimbu nekuda kwemagesium. Oats ine 27 muzana DV pakushanda kwemagnesium.
Sekureva kweNational Institutes of Health, chikafu chine huwandu hwakakura hwemagesium chinoderedza njodzi yekubatwa nechirwere cheshuga cheshuga 2. Magnesium inobatsira kupwanya shuga mumuviri wako kubatsira kudzikisa insulin kudzivisa , inova mamiriro anotungamira kuchirwere cheshuga.
Oats zvakare ine yakaderera glycemic index (GI). Iyo GI inzira yekuverenga kuti yakawanda sei uye nekukurumidza sei iyo makabhohydrate inomutsa ropa reropa. Zvikafu zvakaderera zveGI zvinoburitsa glucose zvishoma nezvishoma uye zvakadzikama, izvo zvinobatsira kana uine chirwere cheshuga. Iyo 55 GI mamaki eoats akakosha kana iwe uchida kudzora ako mashuga eropa.
Iyo yakakwira fiber zvemukati oatmeal ndechimwe chikonzero nei chiri chikafu chakakwana chemanheru kana yekunonoka husiku tudyo kana uine chirwere cheshuga. Meta-ongororo kubva 2018, yakaburitswa mu Zvinyorwa zveChiropractic Medicine , akadzidza kushanda kwefibre yezvikafu murudzi rwechipiri chirwere cheshuga.
Ongororo iyi yakagumisa kuti faibha, kunyanya kubva kuzviyo zvakagadzirwa neoats nebhari, inogona kwete kungodzora njodzi yekubata chirwere cheshuga cheshuga, asi zvinogona kubatsirawo vanhu vane chirwere cheshuga kudzikira kweropa.
Dzivisa nzara
Oatmeal ine 27 gramu yemakabohydrate akaomesesa, ayo anononoka kugaya uye anotora nguva yakareba kuti aputsike mumuviri wako kupfuura akareruka makabhohaidhiretsi. Kunyangwe iwe uchidya oatmeal pakudya kwemanheru kana oatmeal yemanheru senge chidya, iyo yakaoma makabhohaidhiretsi zvirimo zvinokuchengeta iwe uchinzwa uzere kwenguva refu, ndosaka zvichinyanya kukosha kudzikisa chishuwo chako uye kudzora nzara.
Chidzidzo chakaburitswa muna Nutrition Zvinyorwa mu2014 yakawana kuti oats, zvese zviri zviviri zvechinyakare uye zvechinyakare, zvinonyanya kushanda kuguta kupfuura zvimwe zviyo zvakagadzirira-kudya-zviyo. Saka kana iwe uchiona zvichinetsa kurara pane isina chinhu mudumbu kana yakaderera ropa shuga, oatmeal inogona kubatsira kudzikamisa pakati pehusiku kunwa.
Kwekurara kwakanaka kwehusiku
Paunopedza ndiro yako yeoatmeal yekudya kwemanheru, ungangoda kukanda musana, kuzorora, uye kusagadzikana usati warara. Inobuda, oatmeal ichakubatsira iwe. Oatmeal ine amino acid inonzi tryptophan, iyo yakasununguka sedative iyo inokonzeresa yakapfava, yekurara kunzwa.
Psychology Nhasi inotsanangura kuti makabhohaidhiretsi ari muoats anokurudzira kuburitswa kwe insulin, iyo inobatsira tryptophan kupinda muuropi. Uropi hwako hunoshandura tryptophan kuita serotonin, iyo neurotransmitter yeuropi yakakosha kudzora kurara, kuda kudya, kurwadziwa, uye kugadzikana, pamwe ne melatonin, iyo hormone iyo inodzora ako ekurara-kumuka kutenderera.
Chidzidzo chakaburitswa muna Nutrients mu2016 yakaongorora mhedzisiro yematanho akasiyana e tryptophan pane manzwiro uye basa rehuropi. Vatsvagiri vakaona kuti yakaderera serotonin mazinga muuropi anosanganiswa nekushushikana, kushushikana, kushushikana, uye kukanganisika kwendangariro.
Inobatsira kudzikisa cholesterol
Kudya mbiya yeoatmeal yekudya kwemanheru kunogona zvakare kubatsira kudzora cholesterol yako mazinga. Mayo Clinic inoshuma kuti iyo yakasungunuka faibha muoats inogona kudzikisa kunwa kwecholesterol muropa. Mayo Clinic inoratidza kuti magiramu mashanu kusvika kugumi efaibha rinonyungudika pazuva anogona kudzikisa LDL (yakaipa) cholesterol.
Hafu-mukombe (40-gramu) kushumirwa kweoatmeal inopa ingangoita magiramu mana efaibha uye anenge magiramu maviri efibha inosungunuka. Nekuwedzera michero, senge michero kana bhanana, iwe unowana iyo yakawedzera fiber.
Chidzidzo chinodzorwa chakaburitswa muna Lipids muhutano uye hosha mu2017 yakaongorora kusangana kweoatmeal kudyiwa pamwe neepid mazinga muAsia maIndia aive neakanyanya akakwira ropa cholesterol. Vateereri vakagamuchira kushumirwa kwezuva nezuva kweporridge rakagadzirwa kubva kumaoats vaive ne81 muzana kudzikira muhuwandu hwecholesterol.
Mhedziso yaive yekuti zuva nezuva kudyiwa kwemagiramu matatu efibha inosungunuka kubva kumaoats kunobatsira mukuderedza zvese pamwe neLDL cholesterol.
Anti-kuzvimba mabhenefiti maringe nezvirwere
Oatmeal inozivikanwa kunge iine simba antioxidant zvivakwa mune yayo vhitamini E uye zvicherwa mhangura, zinc, uye selenium. Zvakare, phenolic komputa yakawanikwa mumafuta chete inonzi avenanthramide (Avns) inoita basa kune ayo anti-kupisa uye antioxidant mhedzisiro mukuchengetedza hutano hwako uye kukudzivirira kubva kune akati wandei ezvinhu asingagumi.
Uchapupu hwakapihwa mune chidzidzo chakaburitswa muna Pharmacognosy Ongororo muna 2018 inoratidza kuti Avns ingangodaro mukana wekurapa kurapwa kwezvirwere zvinoverengeka zvekuzvimba zvine chekuita nekenza, chirwere cheshuga uye chirwere chemoyo. Mhedziso yaive yekuti kugara uchidya maoats akapfuma muAvns kunogona kuve nezvakakosha mukudzivirira nekuporesa akawanda asingagumi uye zera-ane hukama nezvirwere.
Zviri Mukati