Ungayitya njani iOats

I-oats, enye yezona cereals zidumileyo kunye neziguquguqukayo kwihlabathi, ziye zaqatshelwa phakathi kwabo bafuna ukutya okunempilo kunye nokulinganisela. Eli nqaku liphonononga ngobuchwephesha inkqubo yendlela onokuthi utye ngayo i-oats ngokuchanekileyo ukuze ufumane izibonelelo zazo zondlo eziphezulu. Ukusuka ekukhetheni uhlobo lwe-oats ukuya kwiinketho ezahlukeneyo zokupheka kunye nokudityaniswa kwezithako, fumana indlela yokwenza okuninzi koku kutya kungakholelekiyo kwaye ukonwabele ukutya okutyebileyo kwifiber kunye nezondlo ezibalulekileyo. Qhubeka ufunda ukuze ube nexabiso iingcebiso namaqhinga malunga nendlela yokulungiselela kwaye ujabulele ikomityi emnandi ye-oatmeal.

1. Intshayelelo kwiinzuzo zesondlo se-oats

I-oats yenye yezona cereals zisempilweni kwaye zithandwa kakhulu ekutyeni kwemihla ngemihla ngenxa yeenzuzo zazo ezininzi zesondlo. Ngokwenzululwazi eyaziwa ngokuba yiAvena sativa, esi sityalo sigqame kumxholo waso ophezulu wefiber enyibilikayo, iiproteni, iivithamini kunye neeminerali eziyimfuneko ekusebenzeni ngokufanelekileyo komzimba. Ukongeza, i-oats ngumthombo obalaseleyo wamandla akhutshwa kancinci, okubenza babe lolona khetho lufanelekileyo lokuqala usuku ngamandla.

Phakathi kweenzuzo zesondlo se-oats, amandla ayo okulawula amanqanaba eshukela egazi avelele. Ngombulelo kumxholo wayo wefayibha enyibilikayo, eyenza uhlobo lwejeli esiswini, i-oats inceda ukunciphisa isantya sokufunxa i-carbohydrate, ukuthintela i-spikes yegazi kwaye ngaloo ndlela ikhuthaza ukulawulwa kwe-insulin engcono. Oku kwenza kube kukutya okucetyiswayo ngokukodwa kubantu abanesifo seswekile okanye abasemngciphekweni wokubandezeleka kuyo.

Enye inzuzo ephambili ye-oats kukukwazi kwabo ukunciphisa amanqanaba e-cholesterol. Ifayibha enyibilikayo ekhoyo kwi-oats ibophelela kwi-cholesterol ekhoyo emathunjini, ngaloo ndlela ithintela ukufunxwa kwayo kwaye inceda ukuyisusa emzimbeni ngokushukuma kwamathumbu. Oku kunceda ukunciphisa i-cholesterol ye-LDL, eyaziwa ngokuba yi-"cholesterol embi", kunye nokunyusa i-cholesterol ye-HDL, ebizwa ngokuthi "i-cholesterol enhle". Ngale ndlela, ukutya i-oats rhoqo kunokunceda ukugcina intliziyo esempilweni kwaye kuthintele izifo zentliziyo.

2. Iintlobo ze-oats kunye nendlela yokukhetha eyona ilungileyo kukutya kwakho

Kukho iintlobo ezininzi zee-oats kwimarikeKe ngoko, kubalulekile ukwazi ukuba yeyiphi eyona ifanelekileyo kusetyenziso lwakho ngokweemfuno zakho kunye nezinto ozikhethayo. Ngezantsi kukho izinto ekufuneka uzigcine engqondweni xa ukhetha uhlobo lwe-oats:

– I-oat flakes: I-oats ene-flaked iyona nto ixhaphakileyo kwaye inokukhetha. Iqulunqwe ngeenkozo ze-oat ezipheleleyo eziye zacinezelwa kwaye zacandwa. Kukulungele ukulungiselela i-porridge, ukuxuba kunye ne-yogurt okanye ukubandakanya kwisonka kunye neeresiphi ze-cookie. Ngaphezu koko, i-oats egayiweyo ngumthombo ogqwesileyo wefiber kwaye upheke ngokukhawuleza.

– I-oatmeal ngokukhawuleza: I-oatmeal esheshayo yindlela efanelekileyo ngakumbi kwabo bafutshane ngexesha ekuseni. Olu didi luye lwaphekwa kwangaphambili kwaye lwaphelelwa ngamanzi, olunciphisa kakhulu ixesha lokupheka. Nangona kunjalo, i-oats ekhawulezileyo ithanda ukuthungwa okuncinci kunye nencasa kune-oats eqengqelekayo.

– I-Oatmeal ye-Slow Cooker: I-oats ye-slow cooker, ekwabizwa ngokuba yi-oats egcwele ukutya okuziinkozo okanye i-oats erhabaxa, lolona hlobo lwe-oats olusetyenzwa kancinci. Igcina zonke iileyile ze-oat grain, kubandakanywa i-bran kunye ne-germ, eyenza ibe nesondlo ngakumbi. Nangona kunjalo, i-oats ye-cooker ecothayo ifuna ixesha elingakumbi lokupheka kwaye ithande ukuba nokuthungwa okuqinileyo kunezinye iintlobo.

Xa ukhetha i-oats efanelekileyo oza kuyisebenzisa, kubalulekile ukuqwalasela izinto ozikhethayo, ixesha lokulungiselela elikhoyo, kunye neenzuzo zesondlo ojonge ukuzifumana. Khumbula ukuba zonke iintlobo zeoats ezikhankanywe ngasentla zingumthombo obalaseleyo wefayibha kwaye zibonelela ngeenzuzo ezininzi ngenxa yempilo, njengokulawulwa kwe-cholesterol kunye nokulawula iswekile yegazi. Ngaphezu koko, i-oats iyaguquguquka kakhulu kwaye inokonwabela kwiindlela ezahlukeneyo zokupheka ezimnandi nezinempilo. Zama kwaye ufumanise ukuba loluphi uhlobo lwe-oats oyithandayo!

3. Ukulungiswa kwe-oatmeal esisiseko: inyathelo ngesinyathelo

4. Iindlela ezahlukeneyo zokupheka oats kunye neziphumo zazo

Kukho iindlela ezahlukeneyo zokupheka i-oats, nganye ineziphumo zayo kunye neempawu. Nazi iindlela ezintathu eziqhelekileyo:

Indlela yokuqala kukupheka kwisitofu. Ukwenza oku, uya kufuna imbiza ephakathi kunye namanzi okanye ubisi. Okokuqala, ubilise ulwelo olukhethiweyo uze wongeze i-oats. Pheka ubushushu obuphantsi malunga nemizuzu emi-5, uvuselela ngamanye amaxesha. Ukuba ukhetha i-creamier consistency, ungayipheka ixesha elide. Ukwenzela incasa, unokongeza izithako ezifana neziqhamo, amantongomane okanye ubusi. Kwaye voila, une-oatmeal emnandi eshushu ukuba uyonwabele!

Enye indlela ethandwayo kukupheka kwi-microwave. Okokuqala, faka i-oats kwi-container ekhuselekileyo ye-microwave kwaye ungeze ulwelo ukugubungela. I-Microwave ngamandla amakhulu kwi-2-3 imizuzu, ivuselela yonke iminithi ukukhusela intlama edibeneyo ekubunjweni. Nje ukuba i-oats igudile kunye nokuhambelana okufunekayo, unokongeza izithako zakho ozithandayo kwincasa kwaye wonwabele isidlo sakusasa esikhawulezayo nesinempilo.

5. Ukubandakanya i-oats kwiiresiphi ezithandekayo: iinketho kunye neengcebiso

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I-Oatmeal sisithako esisebenzayo esinokusetyenziswa kuzo zombini iiresiphi eziswiti nezinencasa. Ukuba ujonge enye indlela esempilweni yokongeza isondlo esongezelelweyo kwizitya zakho ezinencasa, i-oats inokuba ngumhlobo wakho. Apha sibonisa ezinye iinketho kunye neengcebiso zokuzibandakanya kwiiresiphi zakho ezithandekayo.

1. Faka enye endaweni yomgubo oats kwisonka sakho kunye neeresiphi ze-cracker: I-oats ephantsi ingasetyenziselwa indawo yomgubo wesonka kunye neeresiphi ze-cracker. Yongeza i-1/4 indebe ye-oats yomhlaba kwikomityi nganye yomgubo ebizwa kwi-recipe. Ukongeza ekongezeni isondlo, i-oats iya kunika i-flavour ekhethekileyo kunye ne-crunchier texture kumalungiselelo akho.

2. Lungiselela isuphu emnandi ye-oatmeal: I-Oats ingaba yinto ephambili kwisobho esimnandi. Pheka i-oats kumhluzi wemifuno kunye nezithako ozithandayo ezinjengeminqathe, itswele, iseleri kunye neepepile. Yongeza iziqholo kunye nemifuno ukunambitha ukunambitha isuphu. I-oats iya kukunika ukuthungwa okuthambileyo kunye nekhrimu, ngaphezu kokuba ngumthombo ogqwesileyo wefiber.

3. Sebenzisa i-oats ukwenza i-veggie burgers: I-oats sisithako esifanelekileyo ukunika ukungaguquguquki kunye nencasa kwiibhega zemifuno. Unokuxuba i-oats yomhlaba kunye neembotyi, imifuno egayiweyo, i-seasonings kunye neziqholo ukwenza i-burgers. Gcoba okanye ubhake kwaye uzinike kwi-bun kunye nezithako zakho ozithandayo. Isiphumo siya kuba yi-burger enempilo kwaye emnandi.

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6. Ukusebenzisa i-oats kwiitya ezimnandi: iingcamango kunye neengcebiso

Iingcamango zokusebenzisa i-oats kwizitya ezimnandi:

1. I-oatmeal kunye ne-nut bar: I-dessert emnandi edibanisa ukuthungwa kwe-nuts kunye nokuthamba kwe-oats. Unokwenza umxube we-oats, amantongomane aqoshiwe, iswekile emdaka kunye nebhotela enyibilikisiweyo. Emva koko, bhaka umxube kwii-degrees ze-180 kude kube yigolide. Vumela ukupholisa kwaye usike kwimivalo ukuze ujabulele.

2. I-oatmeal kunye ne-banana cookies: Inketho enempilo kwaye emnandi kwabo bafuna enye indlela enesondlo. Hlaba iibhanana ezivuthiweyo kwaye udibanise ne-oats, i-sinamoni kunye nobusi. Yenza ii-cookies ezincinci kunye nenhlama kwaye ubhaka kuze kube yigolide. Ezi cookies zifanelekile ukuba ujabulele njenge-snack okanye i-dessert.

3. I-apula kunye ne-oatmeal pie: Inguqu ye-apula ye-classic pie eyongeza i-oats njengesithako esiphambili. Xuba i-oats, umgubo, ibhotolo kunye neswekile emdaka ukudala isiseko sekhekhe. Emva koko, beka izilayi ze-apula phezulu kwaye ufefe i-sinamoni kunye noshukela. Bhaka de i-apula ithambile kwaye i-crust ibe yigolide. Khonza kushushu kunye ne-vanilla ice cream.

Khumbula ukuba i-oats sisithako esiguquguqukayo esinokuthi sisetyenziswe kwiindidi ezahlukeneyo zokutya okumnandi. Zama ngeendlela ezahlukeneyo zokupheka kwaye wonwabele izibonelelo zesondlo ezinikezelayo. Unesibindi sokubandakanya i-oats kwi-repertoire yakho yokupheka kwaye ujabulele iidessert ezimnandi!

7. Indlela yokuphucula ixabiso lesondlo se-oats ngezithako ezongezelelweyo

I-oats ibonwa njengokutya okunesondlo kunye nokunempilo. Nangona kunjalo, kunokwenzeka ukunyusa ngakumbi ixabiso layo lesondlo ngokongeza izithako ezongezelelweyo. Ezi zithako azigcini nje ukongeza i-flavour kunye neentlobo ezahlukeneyo kwi-oats, kodwa ziyanda izibonelelo zayo para la salud.

Enye indlela yokunyusa ixabiso lesondlo se-oats kukongeza iziqhamo ezitsha okanye ezikhenkcezisiweyo. Iziqhamo ezinjengeebhanana, amaqunube, iiblueberries, kunye neeapile azongezi nje ubumnandi kunye nokuthungwa kwi-oatmeal, kodwa zongeza iivithamini, iiminerali kunye nefiber kumxube. Unako ukusika iziqhamo zibe ngamaqhekeza amancinci kwaye uzixube kunye ne-oats ephekiweyo, okanye uzisebenzise njenge-topping yokongeza umnxeba omtsha kunye ophilileyo.

Esinye isithako onokusisebenzisa ukunyusa ixabiso lesondlo se-oats yisinamon. I-Cinnamon ayifaki nje iphunga elimnandi kunye ne-flavour kwi-oats, kodwa inika i-antioxidant kunye ne-anti-inflammatory properties. Unokongeza i-teaspoon ye-sinamon powder kumxube we-oatmeal ngelixa upheka, okanye ufefe i-sinamoni encinci phezu kwee-oats esele zilungisiwe. Uya kunandipha isidlo sakusasa esinesondlo kunye nesimnandi! zombini!

8. I-oats ekrwada vs. I-oats ephekiweyo: yeyiphi eyona ndlela ingcono?

I-oatmeal enye yokutya eyona idumileyo kwaye isempilweni emhlabeni. Isetyenziswa rhoqo njengesidlo sakusasa ngenxa iipropati zayo okunesondlo kunye nokukwazi kwabo ukusigcina sihluthi ixesha elide. Kukho iindlela ezimbini zokusela oats: eluhlaza kwaye iphekwe. Kweli nqaku, siza kuxubusha ukuba yeyiphi Yeyona ilungileyo ukhetho phakathi kwe-oats eluhlaza kunye ne-oats ephekiweyo.

I-oats eluhlaza yileyo engazange ibekwe phantsi naluphi na uhlobo lokupheka okanye ukulungiswa kwe-thermal. Ngokuyidla eluhlaza, zonke izondlo zendalo ezikhoyo kwi-oats zigcinwa. Ukongeza, iqulethe inani eliphezulu lefiber, enenzuzo yokugaya kunye nokugcina amanqanaba eswekile yegazi. Nangona kunjalo, i-oats eluhlaza inokuba nzima kwabanye abantu ukuba bayityise, kwaye inokufuna ixesha elide lokulungiselela.

Ngakolunye uhlangothi, i-oats ephekiweyo yilabo abaye baphantsi kwenkqubo yokupheka. Xa iphekiwe, i-oats iba yinto ethambileyo kwaye kulula ukwetyisa. Ukongeza, ukupheka kunceda ukukhulula izondlo ezithile kwaye kuququzelele ukufunxwa kwazo ngumzimba. I-oats ephekiweyo nayo inencasa epholileyo kwaye kunokuba lula ukudibanisa nezinye izithako, ezifana neziqhamo okanye amandongomane. Nangona kunjalo, ngexesha lokupheka, ezinye izondlo zingalahleka kwaye umxholo wayo wefiber unokuncipha kancinci.

9. Usenza njani i-Oatmeal Bowl yakho: Izithako ezicetyiswayo kunye neToppings

Ukwenza isitya sakho se-oatmeal sithandane sidinga indibaniselwano yezithako kunye ne-toppings ehambelana nezinto ozikhethayo kunye neemfuno. Nazi ezinye iinketho ezicetyiswayo ezinokongeza incasa, ukuthungwa, kunye nezondlo kwisitya sakho se-oatmeal:

Ingredientes principales:
-I-Oats: Qala ngesiseko se-oat, inokuba kwangoko okanye i-oats yendabuko. I-oats ngumthombo ogqwesileyo wefayibha kunye neecarbohydrate ezikhutshwa kancinci eziza kukunika amandla imini yonke.
– Ulwelo: Ungasebenzisa ubisi lwenkomo, ubisi lwesityalo, iyogathi okanye amanzi ukupheka oatmeal yakho. Khetha ulwelo oluthanda kakhulu okanye oluhambelana neemfuno zakho zokutya.
-I-Sweetener: Ukuba ufuna ukongeza ukubamba okumnandi kwisitya sakho, ungasebenzisa ubusi, isiraphu yemaple, iswekile emdaka, okanye izimuncumuncu zendalo, ezinjenge-stevia okanye i-sucralose.

Iitoppings ezicetyiswayo:
-Iziqhamo: Eyona ndlela yokongeza iivithamini kunye nombala kwisitya sakho se-oatmeal kungongeza iziqhamo ezitsha okanye ezikhenkcezisiweyo. Unokukhetha iibhanana, amaqunube, iiblueberries, imango, iiapile, phakathi kwabanye.
– Amandongomane kunye nembewu: Yongeza i-crunch kunye namafutha asempilweni kunye neendidi ezahlukeneyo zamandongomane anje nge-walnuts, iialmonds, iihazelnuts kunye nembewu enje ngembewu ye-chia, imbewu yeflakisi okanye imbewu yethanga.
I-Superfoods: Ukufumana idosi eyongezelelweyo yezondlo, unokongeza i-superfoods njenge-maca powder, imbewu ye-goji, i-cocoa powder, okanye i-acai berries. Ezi zithako ziya kongeza incasa kunye nencasa ekhethekileyo kwisitya sakho se-oatmeal.

Zama ngendibaniselwano ezahlukeneyo zezithako kunye ne-toppings ukuze ufumane isitya sakho esigqibeleleyo se-oatmeal. Qiniseka ukuba udlala ngeencasa ezahlukeneyo, imibala, kunye nokwakheka ukugcina isidlo sakho sakusasa sinomdla kwaye sigcwele izondlo. Yonwabela isitya sakho se-oatmeal njengoko uqala usuku lwakho ngamandla kunye nencasa!

10. Izinketho ze-Oatmeal zokutya ezikhethekileyo: i-gluten-free, i-milk-free, njl.

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Ukuba ulandela ukutya okukhethekileyo okungenayo i-gluten, ubisi okanye okunye ukutya, i-oats inokuba lolona khetho lubalaseleyo lokubandakanya kwisidlo sakho. Nangona kunjalo, kubalulekile ukugcina iingqwalasela ezimbalwa engqondweni ukuqinisekisa ukuba ukhetha uhlobo olufanelekileyo.

1. I-oats ezingenaGluten: Kubantu abanegluten ukunganyamezeli, kubalulekile ukukhetha i-oats eqinisekisiweyo ngaphandle kwale proteni. Kukho iibrendi ezikhethekileyo kwiimarike ezibonelela nge-gluten-free oats, ekhuliswe kwaye icutshungulwe ngokwahlukeneyo ukunqanda ukungcoliseka. Unokukhetha kwakhona i-oats epheleleyo ene-gluten-free certified, okoko nje ingalungiswanga kwiindawo eziphethe ingqolowa, ibhali okanye i-rye.

2. I-Oats Yasimahla Yobisi: I-oats ngokwayo ayinayo i-lactose okanye iiproteni zobisi, ngoko ke ngokwendalo ayinalo ubisi. Nangona kunjalo, kubalulekile ukuqinisekisa ukuba imveliso ayizange iqhutywe kwiindawo apho iimveliso zobisi ziphathwa khona, njengoko kunokubakho umngcipheko wokungcola. Ukufunda ileyibhile ngononophelo kwaye ujonge iibrendi ezibonisa ngokucacileyo ukuba azinabisi okanye zilungele ukutya kwe-vegan kunokukunceda ukhethe i-oats efanelekileyo yokutya kwakho.

11. Ingakanani i-oats ekucetyiswa ukuba isetyenziswe imihla ngemihla kwaye yintoni ubungakanani?

Ukusetyenziswa kwansuku zonke kwe-oats kunconywa kakhulu ukugcina ukutya okunokulinganisela kunye nempilo. Noko ke, isixa esifanelekileyo seehazi ezityiwayo siyahluka ngokweemfuno zomntu ngamnye. Ngokuqhelekileyo, kucetyiswa ukuba kusetyenziswe phakathi I-30 kunye ne-60 grams ye-oats ngosuku ukufumana izibonelelo zayo zesondlo.

Kubalulekile ukuba uqaphele ukuba i-oats kukutya okucebileyo kwifiber, iivithamini kunye neemaminerali, ngoko ukusetyenziswa kwazo rhoqo kunokuncedisa ukuphucula ukuhamba kwamathumbu emathunjini, ukulawula amanqanaba e-cholesterol kunye nokulawula iswekile yegazi. Ukwenza uninzi lweepropathi zayo zezondlo, kucetyiswa ukuba udle oats ngendlela oatmeal, i-oat flakes okanye kwi-cereals emnandi kunye nemivalo yamandla.

Xa uquka i-oats ekudleni kwethu kwansuku zonke, kubalulekile ukuba siqinisekise ukuba silandela imiyalelo yengcali yezempilo okanye isondlo, ngakumbi ukuba sineemeko ezithile zonyango. Ukongezelela, kufuneka sikhumbule ukuba i-oats ingaba ne-gluten, ngoko ke abantu abanokunyamezela okanye isifo se-celiac kufuneka bakhethe i-oats eqinisekisiweyo ye-gluten. Ngalo lonke ixesha ukhumbule ukugcina ukutya okuhlukahlukeneyo kunye nokulinganiselayo, apho i-oats iyingxenye kuphela yokutya okuhlukeneyo okutyayo imihla ngemihla.

12. I-Oatmeal njengesidlo sakusasa esinempilo: izibonelelo kunye nokudibanisa

I-Oatmeal yeyona nto ibalaseleyo kwisidlo sakusasa esisempilweni ngenxa yeenzuzo zayo ezininzi kunye nokuguquguquka kwayo ngokudityaniswa. Le ngqolowa igcwele i-fiber, iivithamini, iiminerali kunye ne-antioxidants, iyenza ibe kukutya okunesondlo kakhulu. Ukongeza, i-oats inesalathiso esisezantsi se-glycemic. oko kuthetha ukuba Inceda ukugcina amanqanaba eswekile yegazi ezinzile kwaye ukulawula umdla wokutya.

Enye yeenzuzo eziphawulekayo ze-oats kukukwazi kwabo ukuphucula impilo ye-cardiovascular. I-beta-glucans ekhoyo kwi-oats inceda ukunciphisa i-cholesterol ye-LDL, eyaziwa ngokuba yi-cholesterol "embi", kwaye igcina amanqanaba e-triglyceride kuluhlu oluphilileyo. Ukongeza, i-oats iqulethe i-antioxidants ekhusela imithambo yegazi kunye nokunciphisa ukuvuvukala.

Kukho iindlela ezininzi ezimnandi zokonwabela i-oatmeal njengesidlo sakusasa esisempilweni. Unokukhetha isitya se-oats ephekiweyo kwaye wongeze izithako zakho ezizithandayo, ezifana neziqhamo ezitsha, amantongomane, imbewu okanye ubusi. Enye inketho kukwenza i-oats ngobusuku, ukuxuba nobisi okanye i-yogurt kwaye uvumele ukuba bahlale efrijini ukuze banandiphe ngosuku olulandelayo. Ungasebenzisa kwakhona i-oats njengesithako kwi-smoothies enempilo okanye i-pancakes. Amathuba angenasiphelo xa kufikwa ekudibaniseni kunye nokonwabela le cereal emnandi nenesondlo!

13. Umahluko phakathi komzuzwana, i-flake kunye ne-oats yomgubo: ukusetyenziswa kunye neempawu

I-Oatmeal kukutya okuxubileyo kwaye okunomsoco, okunokufumaneka kwiinkcazo ezahlukeneyo: ngokukhawuleza, iiflakes kunye nomgubo. Ngalunye lwezi khetho lunosetyenziso oluthile kunye neempawu ezibalulekileyo ukuba zazi ukuze wenze uninzi lweenzuzo zazo.

I-oats ekhawulezileyo icutshungulwa ngokusebenza kwaye iza ngohlobo lweeflakes ezintle kakhulu, ezinyibilika ngokulula xa zixutywe nolwelo olushushu olunjengamanzi okanye ubisi. Kukulungele ukulungiselela ngokukhawuleza isidlo sakusasa esinempilo kunye nesondlo okanye i-snack. Ukongeza, ukuthungwa kwayo okuthambileyo kuyenza ilungele ukubandakanya kwi-dessert okanye iiresiphi zesmoothie. Inzuzo yayo ephambili kukulungeleka kwayo kunye nesantya sokulungiselela.

Ngakolunye uhlangothi, i-oats ene-flaked iyona ntetho ixhaphakileyo kwaye ifunyenwe kwi-oats epheleleyo echotshoziweyo kunye ne-steamed. Igcina uninzi lwezondlo kunye nefayibha ye-oats, kwaye ukutyeba kwayo, ukuthungwa kwayo kuyenza ilungele ukwenza isidudu, imivalo yegranola yasekhaya, iikuki kunye nezinye izinto ezibhakiweyo. Lukhetho oluhle kakhulu kwabo bakhetha ukuthungwa okuhambelanayo kwaye banandipha ukuvakalelwa kwe-oats yokuhlafuna..

Ekugqibeleni, umgubo we-oat ufunyanwa ngokugaya i-oat flakes. Lukhetho oluguquguqukayo kakhulu ukongeza ixabiso lesondlo kwizonka, iikeyiki, iipancakes okanye nawaphi na amanye amalungiselelo apho ufuna ukudibanisa ioats ngokulinganayo. Umgubo we-oatmeal ufanelekile kubantu abanokunganyangeki kwe-gluten, kuba ingenayo le proteni.. Nangona kunjalo, kubalulekile ukukhumbula ukuba i-oats inokungcoliswa yi-gluten ngexesha lokulungiswa, ngoko ke kufuneka ufune isatifikethi se-gluten-free ukuqinisekisa ukusetyenziswa okukhuselekileyo xa unokunganyamezeli okunjalo.

14. Isiphelo: iindlela ezininzi zokuzonwabisa kunye nokuzuza kwi-oats ekudleni kwakho kwansuku zonke

Isishwankathelo, i-oats kukutya okuguquguqukayo kwaye kunenzuzo kakhulu kunokudityaniswa ngeendlela ezahlukeneyo kwisidlo sethu semihla ngemihla. Nokuba ikwimo yeeflakes, i-oats egayiweyo okanye umgubo we-oat, le cereal ibonelela ngeenzuzo ezininzi kwimpilo yethu..

Enye yeendlela eziqhelekileyo zokonwabela i-oats kukulungiselela isidlo sakusasa esimnandi nesinempilo. Singongeza i-oats egayiweyo kwi-yoghurt yethu okanye kwi-smoothie yasekuseni, okanye silungiselele i-pancake enencasa kunye nesondlo ngomgubo we-oat.. Ezi zikhetho ziya kusinika amandla azinzileyo imini yonke kwaye zisincede sihlale sanelisekile ixesha elide.

Ukongeza, i-oats ingasetyenziselwa ukulungiswa kokunye ukutya, njenge izonka, iikuki, imivalo yamandla kunye nezimuncumuncu. Ubume bayo obugudileyo kunye nencasa ethambileyo yenza i-oats ibe sisithako esiguquguqukayo esiziqhelanisa neentlobo ezininzi zeeresiphi. Oku kusivumela ukuba sonwabele izibonelelo zayo zesondlo kwizidlo ezahlukeneyo imini yonke..

Ukuqukumbela, sihlolisise ngokweenkcukacha ukuba i-oats inokudliwa njani ngeendlela ezahlukeneyo, sisebenzisa inzuzo yazo yesondlo kunye nokuguquguquka kweendlela zokupheka. Ukusuka kwi-oatmeal eshushu yendabuko ukuya kwi-oat smoothies yanamhlanje, ukhetho lubanzi kwaye lulungelelanise izinto ezahlukeneyo kunye neemfuno zokutya.

Ukongezelela, siye sagxininisa ukubaluleka kokukhetha i-oats esemgangathweni, ngokukhethekileyo i-organic and ngaphandle kwezongezo ezenziweyo, ukuqinisekisa igalelo elikhulu lezondlo kunye nokuphepha iziphumo ezibi zempilo.

Ukulungelelaniswa kokusetyenziswa kwe-oatmeal kunye nokunye ukutya okunempilo ukudala izitya ezilungeleleneyo nezimnandi kuye kwaphawulwa. Iziqhamo, amandongomane, iyogathi okanye ubisi lwemifuno zezinye iinketho ezinokuthi zifakwe, ziphucule ngakumbi iimpawu zayo kunye nencasa.

Okokugqibela, kuye kwagxininiswa ukuba, kungakhathaliseki ukuba ukhetha ukutya njani i-oats, kubalulekile ukuba uyonwabele njengenxalenye yokutya okunesondlo kunye neenxalenye ezaneleyo. I-Oatmeal kukutya okunesondlo kunye nokunesondlo okunokuthi kube negalelo elikhulu ekutyeni okunempilo, ukuba nje ifakwe ngaphakathi kwimeko yokutya okunempilo kunye neentlobo ezahlukeneyo zokutya.

Siyathemba ukuba eli nqaku libe luncedo kwaye libonelele ngezixhobo kunye nolwazi ukwenza uninzi lweenzuzo ze-oats. Ngalo lonke ixesha ukhumbule ukudibana nochwepheshe wezempilo okanye ingcali yezondlo ukuze ufumane iingcebiso ezithile ezisekelwe kwiimfuno zakho. Jabulela i-oats kunye namathuba abo okupheka angapheliyo!