Ngaba ukulungele ukuchitha imizuzu emihlanu ulungiselela isidlo sakho sakusasa? Emva koko unokuyonwabela i iinzuzo oat isidudu yonke imihla. Isidlo sakusasa esilula kwaye esimnandi esivumela ukubandakanywa kweentlobo ezininzi zezithako.
Isidudu okanye oat isidudu iba a ingakumbi isidlo sakusasa esinomdla ngeenyanga ezibandayo, xa sifuna ukuqala usuku ngenye indlela eshushu nenesondlo esinika amandla okujongana nentsasa. Funda indlela yokulungiselela enye kwaye ufumane zonke izibonelelo zayo.
Iinzuzo ze-oat porridge
Sisindululo esityebileyo esinesondlo esinomxholo ophezulu weeprotheyini zemifuno kunye nefiber. Kodwa kwakhona iqulethe isixa esilungileyo sezinye izondlo, ngaphezu kwezo zinokuthi zongezwa ngokusebenzisa izithako ezongezelelweyo. Ngaloo ndlela i iinzuzo oat isidudu zininzi:
- Iyanciphisa amanqanaba e-cholesterol. I-porridge inomxholo ophezulu wefayibha, ngokukodwa uhlobo lwefayibha eyaziwa ngokuba yi-beta-glucan. Oku kukwazi ukunciphisa amanqanaba e-cholesterol njengoko kubonisiwe kwizifundo ezininzi ezahlukeneyo. Ikwenza oku ngokwenza ijeli emathunjini amancinci, ethintela ukufunxwa kwe-cholesterol ekutyeni, iphazamise ukuphinda kufakwe kwiityuwa zebile, edlala indima ebalulekileyo kwimetabolism yamafutha.
- Inceda ukulawula iswekile yegazi. Olo hlobo lunye lwefiber kwaye ngenxa yesizathu esifanayo lunceda ukulawula iswekile yegazi, into enomdla ngakumbi kwabo bantu banesifo seswekile se-2, kodwa banenzuzo kumntu wonke kuba ukulawula iswekile yegazi kubalulekile kwabo bafuna ukonwabela impilo entle.
- Igcina amathumbu esempilweni. Enye inzuzo enxulumene nokutya i-oats kukukwazi kwabo ukugcina amathumbu aphilileyo. Enyanisweni, isidudu sinokunceda ngeengxaki zokuqunjelwa.
Yifake ekutyeni kwakho
Ukwenza isidudu kulula ngokwenene, njengoko ukupheka oats. Nangona kunjalo, kukho amaqhinga anceda ukwenza isidlo sakusasa sibe mnandi kwaye singachaneki nje. Kukho ezintathu zazo kwaye ezinye zisisiseko kakhulu, kodwa kufanelekile ukuzilandela ukuya kwileta.
- Sebenzisa i-oat flakes. Bathatha ixesha elide ukupheka kodwa isidudu esifunyenweyo siya kuba sikhrimu kakhulu kwaye sithambe kwaye ke, siyakuxabisa. Kwakhona khetha i-oatmeal engenasweet; Ukuba ufuna isidlo sakusasa esinempilo yonke imihla, kuphephe iswekile egqithisileyo!
- Iingxenye ezi-3 zobisi kwinxalenye enye ye-oatmeal. Oko kungaphezulu okanye ngaphantsi komlinganiselo ofanelekileyo we-oat flakes kunye nobisi okanye isiselo semifuno. Njengoko upheka isidudu, unokuziqhelanisa nezinto ozithandayo ukuze wenze ikhrimu etyebileyo engaphezulu okanye engaphantsi.
- Gxuma kwaye udibanise. Kuthatha kuphela imizuzu embalwa ukupheka i-oats, kodwa ingcamango kukugcina ukuxuba umxube de i-oats yahlulwe ibe yinxenye ukufumana ubukhrimu obukhulu.
Awunaxesha kusasa? Sikunika iindaba ezimnandi! Akunyanzelekanga ukuba uyeke isidudu sakho. Xuba i-oats kunye nobisi okanye isiselo semifuno ebusuku kwaye uyivumele iphumle efrijini ubusuku bonke. Ekuseni, yitshise kwaye udibanise kakuhle. Ukuthungwa akuyi kufana kodwa izibonelelo zesidlo sakusasa ziya kubakho.
Ngaba ufuna imibono ukuze uqalise ukubandakanya i-oatmeal porridge kwisidlo sakusasa sakho? Kwi Bezzia Sipheke isidudu kwade kwamane saqokelela ezo iiresiphi zakho, ngoko unayo apho uqala khona:
- isidudu nge i-almond kunye ne-banana cream (kwiphepha lokuqala).
- Isidudu ngama-apile agayiweyo, isinamoni kunye namantongomane (ifoto yesibini).
- Isidudu ngamaqunube kunye netshokolethi.
- Isidudu ithanga kunye nesinamon.
Ezinye iiresiphi ziyakuthatha ixesha elingakumbi, ezinye ngaphantsi, kodwa zonke ziya kukubonelela ngeembono zokwenza ezakho iiresiphi kwaye ziya kunceda ukubonisa ukuguquguquka kwesi sidlo sakusasa, esinokuba sisishwamshwam.