Indlela Yokudla I-Oatmeal Ngesikhathi Sokudla Kwasekuseni

I-Oatmeal, okukodwa kokusanhlamvu kwasekuseni okudliwa kakhulu, ithole idumela lokudla okunempilo nokunomsoco. Ngobuningi bamavithamini, amaminerali, kanye ne-fiber encibilikayo, i-oats ayikwazi nje ukufaka isandla endleleni yokuphila elinganiselayo, kodwa futhi ingasiza ekulawuleni isisindo, ukugcina amazinga kashukela egazini ezinzile, futhi akhuthaze impilo yenhliziyo nemithambo yegazi. Kulesi sihloko, sizohlola izindlela ezingcono kakhulu zokuthola i-oatmeal ngesidlo sasekuseni, kusukela kuzinketho zakudala ezifana nesitsha esivamile se-cereal kuya kwezinye ezintsha njengama-oat bar enziwe ekhaya. Sizothola ukuthi singayilungiselela kanjani kahle ukuze sizuze okuningi kuyo. izinzuzo zayo futhi ujabulele isidlo sasekuseni esimnandi nesinempilo. Hlanganyela nathi kulolu hlelo lokusebenza lwe-culinary njengoba siveza izimfihlo zokuthi ungadla kanjani i-oatmeal ngesidlo sasekuseni ngendlela ehlakaniphile nemnandi.

1. Izinzuzo zokufaka i-oats ekudleni kwakho kwasekuseni

I-Oatmeal iwukudla okunomsoco kakhulu okuthi, uma kufakwe ekudleni kwakho kwasekuseni, kukunikeze izinzuzo eziningi kwezempilo.

1. Ilawula amazinga kashukela egazini: I-oats isiza ukulawula amazinga kashukela emzimbeni, okuyinzuzo ikakhulukazi kubantu abanesifo sikashukela. I-fiber yayo encibilikayo ibambezela ukugayeka kokudla kanye nokumuncwa kwama-carbohydrate, ngaleyo ndlela igweme ukukhuphuka kweglucose yegazi.

2. Kuthuthukisa impilo yenhliziyo: Ukudla i-oats ngesikhathi sasekuseni kungasiza ekunciphiseni i-cholesterol ye-LDL (okwaziwa ngokuthi "i-cholesterol embi"). I-fiber encibilikayo etholakala ku-oats ibopha ku-cholesterol emgudwini wokugaya ukudla, ivimbele ukumuncwa kwayo. Ngaphezu kwalokho, okuqukethwe kwayo kwe-omega-3 fatty acid kusiza ukunciphisa ukuvuvukala futhi kuthuthukise impilo yenhliziyo.

3. Yandisa umuzwa wokusutha: I-Oatmeal iwukudla okucebile nge-fiber, okusiza ukwandisa umuzwa wokusutha futhi kunciphise isifiso sokudla. Lokhu kungaba yinzuzo ikakhulukazi kubantu abazama ukulawula noma ukuncipha emsimbeni. Ukunikezwa kwe-oatmeal ekudleni kwasekuseni kungakugcina unelisekile isikhathi eside, ngaleyo ndlela kuvimbele izifiso kanye nokuzitika ngokweqile ekudleni okulandelayo.

Ngamafuphi, kufaka phakathi i-oats ekudleni kwakho kwasekuseni kunikeza izinzuzo eziningi zezempilo, kusukela ekulawuleni amazinga kashukela egazini kanye nokuthuthukisa impilo yenhliziyo nemithambo yegazi kuya ekusizeni ugcine isisindo esinempilo. Zisebenzise lezi zinzuzo ngokungeza i-oats ekudleni kwakho kwasekuseni kwansuku zonke futhi ujabulele inketho enomsoco nemnandi. Ungaphuthelwa ithuba lokuthuthukisa inhlalakahle yakho ngoshintsho olula esidlweni sokuqala sosuku.

2. Ungayilungisa kanjani i-oatmeal ngendlela efanele yokudla kwasekuseni

Ukuze ulungiselele i-oatmeal ngendlela efanele yokudla kwasekuseni, kubalulekile ukulandela izinyathelo ezithile zokufeza ukuthungwa okuphelele futhi uthole okuningi kukho. izakhiwo zayo nutritivas.

1. Qala ngokulinganisa inani lama-oats ofuna ukuwalungisa. Isincomo esijwayelekile ukusebenzisa 1/2 inkomishi ye-oats ngomuntu ngamunye, kodwa ungakwazi ukulungisa lesi samba ngokuya ngokuthanda kwakho.

2. Okulandelayo, faka ama-oats endishini ephephile ye-microwave noma ebhodweni elincane. Faka amanzi noma ubisi ngesilinganiso esingu-1:2, okungukuthi, uketshezi oluphindwe kabili kune-oats. Uma ukhetha ukuthungwa kwe-creamier, ungasebenzisa ubisi esikhundleni samanzi.

3. Okulandelayo, pheka ama-oats. Uma usebenzisa i-microwave, shisa isitsha imizuzu engu-2-3 ngamandla amakhulu, ugovuze uhhafu. Uma ukhetha ukupheka kwe-stovetop, ulethe ama-oats emathunjini bese unciphisa ukushisa kube maphakathi-phansi. Pheka cishe imizuzu engu-5-7, uvuselela ngezikhathi ezithile.

3. Ukukhetha izithako ezifanele zesidlo sakho sasekuseni se-oatmeal

Kubalulekile ukuthola ukudla okunomsoco futhi okumnandi. Nawa amanye amathiphu wokukhetha izithako eziphelele ezizohambisana nale nketho yasekuseni enempilo.

1. Khetha isisekelo se-oat esihle: Khetha i-oats egoqiwe engacutshungulwanga esikhundleni sezingxube ezisheshayo, njengoba iqukethe ushukela kanye nezivimbelakuvunda. Ngaphezu kwalokho, ama-oat flaked agcina kangcono izakhiwo zawo zokudla okunomsoco nokuthungwa.

2. Engeza amaprotheni: I-Oatmeal iyodwa ayinayo amaprotheni anele, ngakho-ke kubalulekile ukuyigcwalisa ngezithako ezinothe ngalesi sakhi. Ungakwazi ukwengeza ubisi lwezitshalo noma ubisi, njengobisi lwe-alimondi noma iyogathi, ukwandisa okuqukethwe kwamaprotheni. Ungakwazi futhi ukufaka imbewu efana ne-chia noma ama-walnuts, okuyimithombo emihle kakhulu yamaprotheni.

3. Engeza izithelo namajikijolo: Izithelo namajikijolo amasha anikeza ubumnandi kanye nephunga kusidlo sakho sasekuseni se-oatmeal. Ungakhetha ezinhlobonhlobo ezifana nobhanana, ama-strawberry, amajikijolo aluhlaza noma umango. Ngaphezu kokuba mnandi, izithelo zinikeza amavithamini, amaminerali kanye ne-fiber, okuthuthukisa ngokwengeziwe izinzuzo empilweni yakho.

Khumbula ukuthi izithako ezisetshenziswa ekudleni kwakho kwasekuseni kwe-oatmeal kufanele zivumelane nezintandokazi zakho kanye nezidingo zakho. Ungangabazi ukuzama futhi uzame izinhlanganisela ezihlukene ukuze uthole leyo oyithanda kakhulu. Jabulela ukudla kwasekuseni okunempilo nokumnandi!

4. Izindlela eziphumelelayo zokupheka i-oatmeal ngesidlo sasekuseni

I-Oatmeal iyindlela enhle kakhulu yokuqala usuku ngamandla nangendlela enempilo. Nazi ezinye izindlela ezisebenzayo zokuyilungiselela isidlo sasekuseni:

• 1. Ukupheka kwebhodwe kwendabuko:

Shisisa 1 inkomishi yamanzi ebhodweni bese wengeza ½ inkomishi ye-oats. Pheka emlilweni ophakathi cishe imizuzu emi-5, ugoqoza njalo. Bese, susa ekushiseni futhi uvumele uhlale, umbozwe, imizuzu emi-2. I-oatmeal yakho izobe isilungele ukuyijabulela!

• 2. El método del microondas:

Esitsheni esiphephile se-microwave, hlanganisa i-1/3 indebe ye-oats kanye ne-2/3 indebe yamanzi. Ikhishi ku-microwave ngamandla amakhulu imizuzu emi-2. Govuza futhi uqhubeke upheka ngezikhathi ezingamasekhondi angu-30, uze ufinyelele ukuvumelana okufunayo. Engeza izithako zakho ozithandayo ukuze uthole ukunambitheka.

• 3. Ukupheka ku-pressure cooker:

Faka inkomishi engu-1 yama-oats nezinkomishi ezi-2 zamanzi endaweni yokucindezela. Pheka phezu kokushisa okuphezulu kuze kube yilapho i-valve iqala ukushaya ikhwela, bese unciphisa ukushisa bese upheka eminye imizuzu emi-5. Vumela ukukhululwa kwengcindezi ngokwemvelo ngaphambi kokuvula ibhodwe. Jabulela i-oatmeal ephekwe ngokuphelele ngesikhathi sokurekhoda!

Lezi zindlela zizokuvumela ukuthi uthole ukuthungwa okuhle futhi ugcine zonke izakhi kuma-oats. Khumbula ukuthi ungakwazi ukwengeza okokugcotshwa njengezithelo ezintsha, amantongomane noma uju ukuze unikeze ukunambitheka okwengeziwe. Linga futhi uthole indlela oyithandayo yokujabulela lesi sidlo sasekuseni esimnandi!

5. Ungeza kanjani izinhlobonhlobo kanye nephunga ekudleni kwakho kwasekuseni kwe-oatmeal

Kunezindlela ezimbalwa zokwengeza okuhlukahlukene kanye nokunambitheka ekudleni kwakho kwasekuseni kwe-oatmeal ukukunqanda ukuthi kungabi yisicefe futhi yisicefe. Ngezansi sethula imibono nezinketho zokwenza i-oatmeal yakho ibe isidlo esimnandi nesinomsoco:

1. Frutas frescas: Indlela elula yokwengeza ukunambitheka ku-oatmeal yakho ukufaka izithelo ezintsha. Ungakhetha ukusika ubhanana, wengeze ama-strawberry noma ama-blueberries, noma wengeze umango noma uphayinaphu ukuze uthinte izindawo ezishisayo. Izithelo zizonikeza ukuthinta kobumnandi bemvelo ekudleni kwakho kwasekuseni futhi zizokunikeza namavithamini nama-antioxidants.

2. Frutos secos y semillas: Enye indlela yokwengeza ukuhlukahluka nokunambitha ekudleni kwakho kwasekuseni kwe-oatmeal ukufaka amantongomane nembewu. Ungangeza ama-alimondi aqoshiwe, ama-walnuts, ama-hazelnuts noma ama-pistachios ukuze wengeze ukuthungwa okuqinile. Ngokufanayo, imbewu ye-chia, i-flaxseed noma i-sunflower iyinketho enhle kakhulu yokuthuthukisa inani lokudla kwasekuseni kwakho.

3. Izinongo nama-condiments: Ukuze unikeze ama-oats akho ukuthinta okukhethekile, ungangeza izinongo ezahlukene kanye nezinongo. Isinamoni iyinketho ethandwayo njengoba ingengezi ukunambitheka okumnandi kuphela kodwa futhi isiza ukulawula amazinga kashukela egazini. Ezinye izinketho zihlanganisa i-vanilla, i-ginger, i-cardamom, noma i-cocoa powder engafakiwe. Linga ngezinhlanganisela ezahlukene futhi uthole ukuthi iyiphi intandokazi yakho.

6. Amathiphu okuthuthukisa ukuthungwa kwesidlo sasekuseni se-oatmeal yakho

Uma ufuna ukuthuthukisa ukuthungwa kwesidlo sasekuseni se-oatmeal yakho, nanka amathiphu athile angakusiza ukufeza lokhu:

1. Sebenzisa oats okupheka ngokushesha: Lolu hlobo lwe-oatmeal lupheka ngemizuzu embalwa nje, okusho ukuthi uzoba nokuthungwa okushelelayo nezigaxa ezimbalwa. Gwema ukusebenzisa i-oats ephekwe kancane uma ukhetha ukuthungwa kwe-creamier.

2. Engeza uketshezi olwanele: Qinisekisa ukuthi usebenzisa isilinganiso esifanele soketshezi ne-oats. Ngokuvamile, kunconywa ukusebenzisa inkomishi eyodwa yoketshezi (ubisi noma amanzi) kungxenye ngayinye yenkomishi ye-oats. Uma ukhetha ukuthungwa okuwuketshezi okwengeziwe, ungakwazi ukwandisa inani loketshezi.

3. Cwilisa ama-oats ngobusuku bonke: Uma ufuna ukuthungwa okuthambile nakakhulu, ungacwilisa ama-oats ngobusuku obunye oketshezi ozolusebenzisa ukuwapheka. Lokhu kuzosiza ukuthambisa ama-flakes futhi kunciphise isikhathi sokupheka ekuseni. Uma unquma ukwenza lokhu, qiniseka ukuthi ufaka efrijini ama-oats ubusuku bonke.

7. Izindlela zokudala zokwethula ibhulakufesi lakho le-oatmeal

Uma ubheke ukungeza ubuhlakani obuncane ekudleni kwakho kwasekuseni kwe-oatmeal kwansuku zonke, usendaweni efanele. Lapha sethula izindlela ezintsha zokwethula nokujabulela lokhu kudla okunempilo okuzokusiza ukuthi uqale usuku ngamandla.

1. Isitsha se-Oatmeal esine-topping enemibalabala: Zama ukwengeza okuhlukahlukene okumibalabala okufana nezithelo ezintsha, amantongomane, imbewu ye-chia noma ukhukhunathi ogayiwe endishini yakho ye-oatmeal. Ngeke nje bengeze ukuthinta okukhangayo okubukekayo, kodwa bazophinde bengeze ama-flavour athakazelisayo nokuthungwa ekudleni kwakho kwasekuseni. Vumela ubuhlakani bakho bundize!

2. I-oats yasebusuku ezitsheni zengilazi: I overnight oats Ziyindlela ewusizo futhi emnandi yokujabulela i-oatmeal nganoma yisiphi isikhathi. Lungiselela ingxube yakho yama-oats, ubisi kanye ne-sweetener oyikhethayo embizeni yengilazi ngobusuku bangaphambilini, futhi uyivumele ihlale esiqandisini ubusuku bonke. Ngakusasa ekuseni, uzoba nesidlo sasekuseni esilungele ukuhamba nawe nomaphi lapho ufuna. Ukwengeza, ungakwazi ukwengeza ama-flavour eyengeziwe njenge-vanilla, isinamoni noma i-cocoa powder ukuze unikeze ukuthinta okukhethekile.

3. Amakhukhi Oatmeal Enziwe Ekhaya: Uma unesithukuthezi sokudla i-oatmeal yakho isesimweni sokusanhlamvu, kungani ungazami ukwenza amakhukhi amnandi enziwe ekhaya e-oatmeal? Xuba i-oats egayiwe, iqanda, ushukela, uwoyela kanye nanoma yiziphi ezinye izithako ozifunayo, njengama-chips kashokoledi noma amantongomane. Yakha amakhukhi bese uwabhaka kuze kube golide. Uzoba nesidlo sasekuseni se-oatmeal esiphathekayo nesimnandi ukuze ujabulele noma nini sosuku!

8. Inani elinconyiwe lama-oats ngesidlo sasekuseni esinomsoco

I-Oatmeal iwukudla okunomsoco kakhulu futhi inketho enhle kakhulu yokuqala usuku ngamandla. Nokho, kubalulekile ukucabangela inani elinconyiwe ukuze kuqinisekiswe ukudla kwasekuseni okunempilo nokunokulinganisela. Ukuze usebenzise ngokugcwele izinzuzo ze-oats, kuphakanyiswa ukudla phakathi 30 a 40 gramos of oats ekukhonzeni ngakunye.

Ukulinganisa inani lama-oats, isikali sekhishi siyithuluzi eliwusizo nelinembile. Uma ungenaso isikali esandleni, inketho enzima kungaba ukusebenzisa inkomishi yokulinganisa. Inkomishi eyodwa ye-oats ephekiwe ilingana namagremu angu-40 e-oats eluhlaza, ngakho ungasebenzisa lokhu njengomhlahlandlela wokubala ukudla kwakho.

Kubalulekile ukuqaphela ukuthi inani le-oats lingahluka kuye ngezidingo zomuntu ngamunye kanye nezinga lomsebenzi womzimba. Labo abafuna ukunciphisa umzimba noma ukugcina ukudla okunama-calorie aphansi bangakhetha izingxenye ezincane, nxazonke 20 a 30 gramos kwe-oats. Ngakolunye uhlangothi, labo abanezidingo ze-caloric ephakeme noma abahlanganyela emisebenzini enzima bangandisa ukukhonza njengoba kudingeka.

9. Hlanganisa i-oats nokunye ukudla ukuze uthole isidlo sasekuseni esiphelele

I-Oatmeal iyindlela enhle kakhulu yokudla kwasekuseni okunomsoco nokulinganisela. Nokho, ukuyihlanganisa nokunye ukudla ngingakwenza yenze iphelele futhi yanelise. Lapha sethula imibono yokuhlanganisa i-oats futhi ujabulele ukudla kwasekuseni okuhlukahlukene:

1. Izithelo ezintsha: Ukwengeza izithelo ezintsha endishini yakho ye-oatmeal kuzokunikeza ukuthinta kokusha kanye nobumnandi bemvelo. Ungakhetha ubhanana osikiwe, ama-strawberry, ama-blueberries nanoma yisiphi esinye isithelo ozikhethele sona. Ngaphezu kokwengeza ukunambitheka, izithelo zinikeza inani elihle lamavithamini kanye ne-fiber.

2. Amantongomane kanye nembewu: Amantongomane kanye nembewu kunikeza umthamo owengeziwe wemisoco, amafutha anempilo, nokuthungwa okuqinile esidlweni sakho sasekuseni se-oatmeal. Ungangeza ama-alimondi, ama-walnuts, imbewu ye-chia, imbewu yefilakisi nanoma iyiphi enye indlela oyithandayo. Lezi zithako ziphinde zinikeze amaprotheni kanye ne-fiber, okuzokusiza uzizwe ugcwele isikhathi eside.

3. Imikhiqizo yobisi noma esekelwe ezitshalweni: Ukuze wenze i-oats yakho ibe nokhilimu, ungakwazi ukwengeza ubisi lwenkomo, ubisi lwe-alimondi, ubisi lukakhukhunathi nanoma iyiphi enye indlela esekelwe ezitshalweni ozikhethele yona. Le mikhiqizo yobisi noma okunye okusekelwe ezitshalweni akuthuthukisi nje kuphela ukuthungwa kanye nokunambitheka kwesidlo sasekuseni sakho, kodwa futhi inikeza i-calcium namavithamini engeziwe.

Khumbula ukuthi isihluthulelo sesidlo sasekuseni esiphelele nesilinganiselayo ukuhlanganisa i-oats nokudla okuhlukahlukene okukunikeza izakhamzimba ezibalulekile. Linga ngezinhlanganisela ezihlukene futhi uthole leyo oyithanda kakhulu. Jabulela isidlo sasekuseni esimnandi nesinempilo njalo ekuseni!

10. Ungayenza kanjani ngokwezifiso ibhulakufesi lakho le-oatmeal ngokuvumelana nezintandokazi zakho

Enye yezinzuzo ze-oats ukuthi iwukudla okuguquguqukayo okungenziwa ngokwezifiso zakho ngokuya ngokuthanda kwakho. Uma ufuna ukuqala usuku lwakho ngesidlo sasekuseni esinempilo, esinomsoco, nazi ezinye izindlela zokwenza ngokwezifiso ibhulakufesi lakho le-oatmeal ukuze livumelane nokuthandayo nezidingo zakho.

1. Khetha uhlobo lwe-oats: Ungakhetha i-oats esheshayo, i-flaked oats noma i-grain oats, kuye ngokuthandayo nesikhathi esitholakalayo. Ukuze kube nokuthungwa okuthambile, i-oats esheshayo ilungile, kuyilapho i-oats egoqiwe inikeza ukuthungwa okuqinile, okuhlafunayo. I-oats egcwele okusanhlamvu, ngakolunye uhlangothi, idinga isikhathi esiningi sokupheka kodwa ibe ne-flavour eyiqiniso kanye nokuthungwa.

2. Faka uketshezi: Isinyathelo esilandelayo ukufaka uketshezi endishini yakho ye-oats. Ungasebenzisa amanzi, ubisi lwenkomo, ubisi lwezitshalo noma iyogathi ukuze uthole ukunambitheka okuhlukile nokuvumelana. Uma ukhetha inketho ye-creamier, ungakhetha ubisi neyogathi. Uma ufuna inketho elula, amanzi ayindlela enempilo. Khumbula ukulungisa inani loketshezi ngokuvumelana nokuvumelana okufunayo.

3. Enza ngendlela oyifisayo ama-toppings: Yilapho ongakhulula khona ubuhlakani bakho futhi wengeze izithako zakho ozithandayo. Ungakwazi ukwengeza izithelo ezintsha, ezifana nobhanana, ama-strawberries noma ama-blueberries, ukuze uthole ukuthinta ubumnandi namavithamini. Ungakwazi futhi ukwengeza amantongomane afana nama-walnuts, ama-alimondi, noma imbewu ye-chia ukuze uthole umthamo owengeziwe wamaprotheni namafutha anempilo. Ezinye izithako ezidumile zifaka isinamoni, uju, ukhukhunathi ogayiwe noma i-cocoa powder ukuze uthuthukise ukunambitheka kwesidlo sakho sasekuseni se-oatmeal.

11. Uyijwayela kanjani iresiphi ye-oatmeal yokudla kwasekuseni kwe-vegan noma okungenayo i-gluten

Uma u-vegan noma ulandela ukudla okungenalo i-gluten, akudingeki ukuba uyeke ukujabulela isidlo sasekuseni se-oatmeal esiphundu. Ngenhlanhla, kunezindlela eziningana zokujwayela iresiphi ye-oatmeal ukuze ivumelane nezidingo zakho. Lapha sethula ezinye izinketho ukuze ujabulele isidlo sasekuseni esinempilo nesimnandi.

Indlela elula yokuguqula iresiphi ye-oatmeal ukusebenzisa ubisi lwezitshalo esikhundleni sobisi lwenkomo. Ungakhetha ubisi lwe-alimondi, ubisi lwe-oat, ubisi lukakhukhunathi nanoma yiziphi ezinye izinhlobo ozikhethayo. Qiniseka ukuthi ukhetha ubisi lwesitshalo olungenayo i-gluten uma ulandela ukudla ngaphandle kwale phrotheni. Ngaphezu kwalokho, ungakwazi ukwengeza iphrotheni eyengeziwe nge-scoop ye-vegan protein powder engathandeki.

Enye inketho ukufaka ama-oats endabuko esikhundleni se-oat-free oats. Ama-oats angenayo i-Gluten atholakala ezitolo ezinkulu kanye nezitolo zokudla zezempilo. Uma ungayitholi, ungaphinda ukhethe okunye okusanhlamvu okungenayo i-gluten njengerayisi elikhukhumele, i-millet noma i-buckwheat. Khumbula njalo ukuhlola amalebula ukuze uqiniseke ukuthi umkhiqizo awunayo i-gluten eqinisekisiwe.

12. I-Oatmeal njengomngane ohlelweni lwakho lokulahlekelwa isisindo ngesikhathi sasekuseni

I-Oatmeal ibhekwa njengomngane omkhulu ezinhlelweni zokulahlekelwa isisindo, ikakhulukazi uma idliwe ukudla kwasekuseni. Lokhu kudla kunikeza izinzuzo eziningi, ngenxa yokuqukethwe kwakho kwe-fiber ephezulu kanye nekhono lakho lokusigcina sisuthi isikhathi eside.

Inketho enhle kakhulu yokuhlanganisa i-oats ekudleni kwasekuseni ukulungisa isitsha esimnandi se-oatmeal esinezithelo. Ukuze wenze lokhu, udinga nje ukuxuba i-oats egoqiwe nobisi olunamafutha aphansi noma ubisi olungelona olobisi, engeza inani elikhulu lezithelo ezintsha ezisikwe zibe izingcezu ezincane, ezifana nobhanana, i-apula noma ama-strawberries, bese uswidi nge-isipuni soju noma i-sweetener yemvelo, uma uthanda.

Ngaphezu kokuba okunomsoco futhi kulula ukulungiselela, isitsha se-oatmeal esinezithelo sizokunikeza amandla owadingayo ukuze uqale usuku onyaweni olufanele. Khumbula ukuthi kubalulekile ukulawula izingxenye futhi ugweme ukwengeza izithako ze-caloric ngokweqile, njengamantongomane noma i-granola. Jabulela lesi sasekuseni esinempilo futhi uzwe ukuthi i-oats ikusiza kanjani ohlelweni lwakho lokulahlekelwa isisindo!

13. Iziphakamiso zesidlo sasekuseni se-oatmeal esinikeza amandla futhi esihlala isikhathi eside

Ukudla kwasekuseni kuwukudla okubaluleke kakhulu kosuku, futhi inketho enhle kakhulu yokukunika amandla futhi uhlale ugcwele ekuseni kakhulu ukukhetha ukudla kwasekuseni kwe-oatmeal. I-Oatmeal ingumthombo ocebile we-fiber kanye nezakhamzimba ezizokunikeza amandla adingekayo ukuze ubhekane nemisebenzi yakho yansuku zonke. Nazi ezinye iziphakamiso zokwenza isidlo sasekuseni se-oatmeal esinikeza amandla, esihlala isikhathi eside:

1. Khetha izithako ezifanele: Ukuze ulungise isidlo sasekuseni se-oatmeal esinomsoco, uzodinga izithako ezilandelayo: i-oats egoqiwe, ubisi (kungase kusekelwe esitshalweni ukuze uthole izinketho ze-vegan), izithelo ezintsha noma ezomisiwe, amantongomane, isinamoni, nezishukela zemvelo ezifana uju noma isiraphu ye-agave.

2. Ukulungiswa kwama-oats: Ukuze uthole ukuvumelana okubushelelezi nokunokhilimu, ungakhetha ukupheka ama-oats esitofu. Faka inkomishi eyodwa ye-oats nezinkomishi ezimbili zobisi ebhodweni bese upheka phezu kokushisa okuphakathi. Govuza njalo kuze kube yilapho ama-oats ebushelelezi futhi esemunce uketshezi oluningi.

3. Hlela ukudla kwakho kwasekuseni ngendlela oyifisayo: Uma i-oatmeal isilungile, ungakwazi ukwengeza izithako zakho ozithandayo ukuze uthole ukunambitheka nokuthungwa. Ungakwazi ukwengeza izithelo ezintsha ezifana nobhanana, ama-strawberries noma ama-blueberries, izithelo ezomisiwe ezifana nama-alimondi noma ama-walnuts, bese ufafaza isinamoni encane ukuze uthole ukuthinta okungeziwe kwe-flavour. Ungakhohlwa ukwengeza isiphuzo esimnandi semvelo uma ufuna isidlo sasekuseni esimnandi. Linga ngezinhlanganisela ezihlukene futhi uthole imiksi yakho ephelele!

Khumbula ukuthi ibhulakufesi le-oatmeal lingenziwa ngendlela oyifisayo kakhulu, ngakho-ke ungangabazi ukukujwayelanisa nalokho okuncamelayo nezidingo zakho. Le nketho izokunikeza amandla amaningi futhi izokugcina unelisekile ekuseni. Jabulela ibhulakufesi lakho le-oatmeal futhi uqale usuku ngamandla nobungqabavu!

14. Ungayigcina kanjani i-oatmeal iyintsha futhi isilungele ukudla kwasekuseni

Ukugcina ama-oats esemasha futhi elungele ukudla kwasekuseni kubalulekile ukuze ujabulele ukunambitheka kwawo nokudla okunomsoco kuyo yonke inkazimulo yawo. Lapha sethula izeluleko ezisebenzayo zokulondoloza i-oats ezimeni ezifanele:

1. Ukugcinwa okufanele: Gcina ama-oats esitsheni esingangeni moya ukuze uwavikele emswakama. Lokhu kuzovimbela ukunqwabelana futhi kugcine ubusha isikhathi eside. Futhi, qiniseka ukuthi uyigcina endaweni epholile, eyomile, kude nayo kokukhanya ukukhanya kwelanga okuqondile, ukugwema i-oxidation.

2. Hlukanisa ama-oats: Uma usuwathengile ama-oats, kuyancomeka ukuthi uwahlukanisele ezitsheni ngazinye noma ezikhwameni ezingangeni moya. Lokhu kuzokuvumela ukuthi ube nezingxenye ezilungele ukuya ekudleni kwasekuseni ngaphandle kokuthi uveze wonke ama-oats emoyeni ngaso sonke isikhathi uma uwadinga. Ukwengeza, ungakwazi ukwengeza amantongomane, imbewu noma izithelo eziphelelwe amanzi emzimbeni ngamunye, ukuze unikeze ukuthinta okungeziwe kwe-flavour kanye nokudla okunomsoco.

Sengiphetha, kufaka phakathi i-oats ekudleni kwakho kwasekuseni kwansuku zonke kungakunikeza izinzuzo eziningi zempilo yakho. Uma ufuna inketho enomsoco futhi eguquguqukayo ukuze uqale usuku lwakho, i-oats iyisinqumo esihlakaniphile.

Ngaphezu kokuba umthombo ocebile we-fiber encibilikayo, ama-oats anezakhiwo ezisiza ukugcina amazinga kashukela egazini ezinzile, okuzuzisa kakhulu abantu abanesifo sikashukela. Okuqukethwe kwayo kwe-beta-glucan nakho kunomthelela ekwehliseni amazinga e-cholesterol emzimbeni, ngaleyo ndlela kuthuthukise impilo yenhliziyo nemithambo yegazi.

Njengomthombo omuhle kakhulu wamandla aphuma kancane, ama-oats angasiza ekulawuleni ukudla futhi akhuthaze ukuncipha kwesisindo. Ngaphezu kwalokho, okuqukethwe kwayo kwamavithamini namaminerali abalulekile kwenza kube inketho ebalulekile kulabo abafuna ukuqinisa amasosha omzimba futhi baqinise impilo yabo yonke.

Kunezindlela eziningi zokufaka i-oats ekudleni kwakho kwasekuseni kwansuku zonke, kungaba ngephalishi, ama-smoothies, ama-pancake noma ama-cereal bar bar. Khumbula ukuthi ungakuhlobisa ngokunye ukudla okufana nezithelo ezintsha, iyogathi, amantongomane noma imbewu ukuze wengeze imisoco kanye nokunambitheka okwengeziwe esidlweni sakho sokuqala sosuku.

Ngakho-ke ungaphuthelwa ithuba lokujabulela zonke izinzuzo i-oats ezingakunikeza zona. Hlanganisa lokhu okusanhlamvu okunamandla ekudleni kwakho kwasekuseni bese uqala ukuzwa ukuthuthuka kwesidlo sakho impilo kanye nenhlalakahle. Isikhathi sokudla i-oatmeal ngesidlo sasekuseni!