Bwanji oatmeal?
Choyamba, zakudya za oatmeal ndizozikhala zochepa kwambiri ndipo zimangotengedwa mopepuka, chifukwa panthawi imeneyo simudzazunzidwa ndi njala yoopsa. Inde, komanso chifukwa cha thanzi tsiku losala kudya lidzakhala lothandiza kwambiri, chifukwa oatmeal imathandiza kuchotsa poizoni kuchokera m'thupi, komanso imaimiranso ntchito ya m'mimba. Komanso, zimathandizanso kuthetsa kulemera kolemera. Inde, sitiyenera kuyembekezera kuti panthawi imodzimodziyo tsiku lotsitsa lidzatha kutaya makilogalamu 5 kapena kuposerapo, popeza izi sizingatheke. Koma mudzatha kutaya makilogalamu 0.5-1 makilogalamu, choncho ndibwino kuti musamadye zakudya zokhazokha pambuyo pa maholide komanso zikondwerero zambiri.
Pa tsiku losala kudya, simudzamva njala. Ndipo onse chifukwa cha beta-glucans, zomwe ziri mu oatmeal. Kuonjezera apo, iwo amasungunula, kumanga ndi kuchotsa cholesterol chovulaza m'thupi, amamupatsanso kumverera kwa kukhuta. Choncho, oatmeal ndi wolemera kwambiri. Kuwonjezera pa beta-glucans mu oat flakes, palinso zinthu zothandiza misa. Ndi amino zidulo, mavitamini, ndi fiber. Kawirikawiri, zonse zomwe ziri zofunika kwambiri kuti thupi lathu likhale labwino.
Pofuna kutsegula tsiku, ndi bwino kusankha oat flakes wamba, m'malo mofuna kuphika mwamsanga. Inde, mkazi aliyense ali ndi mayesero aakulu ogula ndendende zomwe zimatulutsa madzi otentha kapena mkaka wotentha ndipo ali okonzeka kale kudya. Komabe, mu mankhwalawa muli zinthu zambiri zochepa zomwe zimakhala zochepa kuposa mabala omwe amatha, kutsukidwa ndikuphika.
Zosankha zotsitsa masiku pa oatmeal
Poyamba, zikhoza kuwoneka kuti mumagulu ochepa chabe - zakudya zokhazokha - kungowonjezera phala ndi kudya tsiku lonse. Komabe, zonse sizili zophweka. Chinthu chofunika kwambiri ndi kusunga chizolowezi chogwiritsa ntchito oatmeal. Izi ndizakuti, ngati mumadya oatmeal kuposa momwe muyenera, mungapeze zotsatira zosiyana, kotero samalani.
Oatmeal phala
Njira yowonjezera komanso yogwira ntchito yotsegula tsiku. Muyenera kuphika oatmeal popanda shuga ndi mchere. Tengani 200 gr. Hercules, mudzaze ndi magalasi atatu a madzi ndikusiya kuti muime kwa theka la ora. Ndiye ikani unyinji pa sing'anga kutentha ndi kuphika mpaka wokonzeka, oyambitsa zina kuti phala sotentha. Zotsatira zake zimakhala zogawidwa m'magawo asanu ndikudya pang'onopang'ono masana. Mukhoza kumwa phala lobiriwira patsiku lotsekula ndi tiyi, madzi amchere opanda mpweya, khofi kapena tiyi wakuda popanda shuga.
Sopo wa oat
Ngati phala ikuwoneka ngati mwatsopano komanso mwambo wamba, ndiye tikukulangizani kuti muphike supu ya oat. Zimakonzedwa mophweka: 0,5 makapu a chimanga amatsanuliridwa ndi 2.5 magalasi otentha mkaka wophika mkaka, mukhoza kuwonjezera 1 tiyi kwa kukoma. supuni ya sinamoni. Kenako simmer msuzi pa moto wochepa mpaka oat flakes amachepetsedwa ndi kutupa. Chiwerengero cha msuzi omwe walandiridwa amafunikanso kugawidwa m'magulu ofanana ndi kudyedwa masana. Kumbukirani kuti kuwonjezera pa mbale iyi lero, simudyenso kudya. Monga mowa, mungagwiritse ntchito chiuno cha msuzi kapena tiyi wobiriwira. Madzulo mungathe kumwa hafu ya galasi ya yogimu yofiira.
Muesli
Kukonzekera mbale iyi ndi losavuta. Ikhoza kugwiritsidwa ntchito osati kutsegula masiku okha, komanso monga chakudya cham'mawa tsiku ndi tsiku. Mudzafunika makapu 2.5 a oat flakes, sinamoni (supuni 1) ndi mkaka wouma (kapu imodzi). Fukani ndi flakoni za sinamoni ndikuyika mu microwave kwa theka la miniti. Kenaka mchere umatsanulira mkaka m'firiji usiku. M'maŵa mbale idzakhala yokonzeka. Gawani muesli mu magawo asanu ndikudyeni tsiku lonse. Imwani nthawi yotsegula bwino kuposa momwe mchere uliribe madzi.
Contraindications ndi zopindulitsa zothandiza
Mwamwayi, chakudya chamadzulo sichikutsutsana. Kuwonjezera apo, sikuti kungangowonjezera thanzi, komanso kudzakuthandizani kukhala ndi moyo wabwino. Komabe, wina sayenera kuiwala za kulingalira kwake. Zakudya zabwino ndizofunikira tsiku lonse, koma m'magawo ang'onoang'ono. Simungadye zinthu zonse zomwe munapatsidwa pa nthawi, ndipo tsiku lonse mukakhala ndi njala ndikumwa madzi amodzi. Komanso, musapitirize kukula kwa magawo omwe akuwonetsedwa mu maphikidwe.
Ndi bwino kukonzekera kumasula oatmeal pamapeto a sabata, pamene simukukumana ndi matenda kapena maganizo. Izi ndizowona ngati mukukonzekera tsiku loyamba ndipo simukuzoloŵera zakudya zolimbitsa thupi.
Musati mutambasula kumasula kwa masiku angapo kwa anthu omwe akuvutika ndi kudzimbidwa. Koma tsiku limodzi losala kudya sabata - ili ndi mwayi wopambana pafupifupi munthu aliyense. Izi ndizokwanira kuti mukhale wolemera muyeso.
Azimayi omwe akufuna kulemera thupi kuposa 1-2 kilograms, mukhoza kutambasula kumwa pang'ono kudya (mpaka masiku 3-4), komanso kuti palibe vuto ndi stool (kudzimbidwa).
Ndi bwino kumvetsera mwatcheru chakudya chotsatira pambuyo pa tsiku losala kudya. Tsoka, ngati mukupulumuka zakudya za mini-oatmeal, tsiku lotsatira mudzayamba kudya ndi mphamvu yofiira, kudalira mafuta ndi zakudya zapamwamba, ndiye kuti kulemera konse komwe munakhoza kutaya kudzabwerera. Bwezerani zakudya zanu. Zidzakhala zabwino ngati mutangoyamba tsiku lanu ndi kadzutsa kadzutsa. Izi sizidzakuthandizani kumangapo, komanso zidzakuthandizani kuti muzikhala ndi zakudya zokwanira. Kuonjezera apo, khungu likhoza kusintha, kutuluka kosiyana kudzayamba, ngati muli nawo, khungu lidzakula kwambiri.