Ukudla i-oatmeal ngesikhathi sasekuseni: Izinzuzo zezempilo kanye nendlela yokuyilungisa

yidla i-oatmeal ngesidlo sasekuseni

Kukhona ukudla kwasekuseni okuningi esingakulungisa nsuku zonke. Kodwa ezinye zazo aziphilile ngendlela ebesingayicabanga. Ngakho abantu abaningi ngokwengeziwe bayakhetha yidla i-oatmeal ngesidlo sasekuseni. Futhi hhayi ngoba bedla ukudla, kude nakho, ngoba kuyindlela ehlukile enezinzuzo eziningi zezempilo futhi okufanele uyicabangele.

Uma namanje ungalinge uyinike ithuba, mhlawumbe emva kwakho konke okumele sikutshele uzokwenzenjalo. Njengoba ngaphezu kwazo zonke izinzuzo ukudla okufana nalokhu onakho empilweni yakho, nakho siyakutshela ukuthi ungayilungisa kanjani ukuze ungabi nesithukuthezi ngokulungiselela okufanayo njalo ekuseni. Qaphela kahle ngoba lokhu kuyakuthakasela!

Ukudla i-oatmeal kwasekuseni: Yiziphi izinzuzo zezempilo?

Kumele kushiwo ukuthi, ngokukhuluma ngokubanzi, ukudla ama-oats njalo kusiza umzimba wakho kakhulu. Ngoba ilawula amazinga e-cholesterol kanye ne-glucose, yehlisa izibalo zombili. Kodwa kuya phambili, ngoba ochwepheshe bathi ngenxa yokwakheka kwama-phytochemicals ama-oats anawo, asivikela kumdlavuza. Sengathi lokho akwanele, kumele siphinde sisho ukuthi inezakhiwo ezifana amavithamini E, B5 noma B6, kanye namaminerali ngesimo sensimbi, i-selenium, i-magnesium nama-amino acid abalulekile.

i-oatmeal enezithelo

  • Yilwa nokuqunjelwa ngenxa yokuthi angama-carbohydrate ayinkimbinkimbi.
  • Es impela esutha ngakho-ke, kuyingxenye yokudla okuningi kokulahlekelwa kwesisindo.
  • Uye inani eliphezulu lamaprotheni kanye nenani elikhulu eliwenza alungele amaseli ethu.
  • Umthombo we-Omega 6 okuzosiza ukwehlisa i-cholesterol embi.
  • Ine-iodine futhi injalo, ivimbela i-hypothyroidism.
  • Isiza ukunakekela amathambo ngoba nayo ine-calcium.

Kuhle kangakanani ukudla i-oatmeal ekuseni?

Ngemuva kwazo zonke izinzuzo ezishiwo, mhlawumbe lo mbuzo usuvele ungaphezu kokuphendulwa. Noma kunjalo sizokutshela lokho Iwumthombo omuhle wamandla. Ngakho-ke uma uyisebenzisa njalo ekuseni, uzoba namandla anele okubhekana nosuku. Ngaphezu kwalokho, ngayo uzokwazi ukugaya kahle, iyahlanza futhi inhliziyo yakho izojabula ngoba izobukeka inakekelwe kakhulu ngenxa yayo.

ukudla kwasekuseni nama-oats

Indlela yokulungisa isidlo sasekuseni ngama-oats

Asisafuni ukulinda futhi siqale ukujabulela ukudla kwasekuseni okumnandi okungenziwa ngalesi sithako:

Iphalishi le-oatmeal elinezithelo

Kungelinye lamalungiselelo angahluleki. Kumele Shisisa cishe u-250 ml wobisi ngezipuni ezingaba ngu-5 ze-oats ezigoqiwe. Lapho iqina, ungayisusa ekushiseni. Uyibeka epuletini bese usika izingcezu zezithelo, lelo oyithanda kakhulu, namantongomane. Ukuze unikeze ukunambitheka okwengeziwe, ungangeza isinamoni.

Izithelo ne-oat compote

Uyazi kakade ukuthi lezi zinhlobo zokupheka zingenziwa ngezindlela ezahlukene. Kodwa enye yezindlela ezisheshayo ukubilisa amanzi amancane noma ubisi, izipuni ezi-4 noma ezi-5 ze i-oat flaked nezithelo eziqotshiwe ozikhethele zona. Kokubili i-apula nepheya kuzohamba kahle kule recipe, kodwa ungakwazi njalo ukwengeza ama-strawberries noma ama-blueberries. Uma ubona ukuthi iyajiya, uzobe usulungile iresiphi yakho.

I-chocolate Oatmeal

Ushokoledi awukwazanga ukushoda. Ngenye yezindlela ezinhle kakhulu zokuthola i-oatmeal ngesidlo sasekuseni futhi ungaphuthelwa. Kulokhu, inqubo iyaqhubeka kube yilena ebesixoxa ngayo: Thela u-250 ml wobisi embizeni, i-vanilla encane kanye ne-sweetener uma ufisa. Bese uhlanganisa i- wezipuni ze-oats, enye ye-cocoa ehlanzekile kanye nokuthintwa kwesinamoni. Xuba kahle uyiyeke ipheke ize ijiye. Ungakwazi futhi ukuphakela ngesithelo esisikiwe.

Ezinye izindlela ziningi futhi khumbula ukuthi uma ujahile, ungahlala usebenzisa i-microwave ukwenza i-oatmeal, nakuba uqinisekisa ukuthi ayinzima kakhulu. Uma lokhu kwenzeka, uzofaka ubisi olwengeziwe, ugovuze futhi yilokho. Njengama-sweeteners ungakwazi njalo ukwengeza uju oluncane noma ibhotela le-peanut.


Shiya umbono wakho

Ikheli lakho le ngeke ishicilelwe. Ezidingekayo ibhalwe nge *

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  1. Ubhekele imininingwane: Miguel Ángel Gatón
  2. Inhloso yedatha: Lawula Ugaxekile, ukuphathwa kwamazwana.
  3. Ukusemthethweni: Imvume yakho
  4. Ukuxhumana kwemininingwane: Imininingwane ngeke idluliselwe kubantu besithathu ngaphandle kwesibopho esisemthethweni.
  5. Isitoreji sedatha: Idatabase ebanjwe yi-Occentus Networks (EU)
  6. Amalungelo: Nganoma yisiphi isikhathi ungakhawulela, uthole futhi ususe imininingwane yakho.