Uma udinga ukwehlisa isisindo, ushintsho oluncane njengokushintsha isidlo sakho sasekuseni esivamile ngesitsha se-oatmeal kungaba usizo olukhulu. Ucwaningo lukhombisile ukuthi lokhu okusanhlamvu, ngokungafani namanye ama-carbohydrate acwengekile, kusiza ukwehlisa amazinga e-cholesterol , kuthuthukisa ukulawulwa koshukela egazini, futhi kungasiza ekunciphiseni usayizi wesinqe njengengxenye yohlelo lokudla okunempilo oluphelele.
I-oatmeal isigcina sizizwa sigcwele ekuseni . Lokhu kungenxa yokuthi umzimba uyayigaya kancane kancane ngenxa yokuqukethwe kwayo kwefayibha encibilikayo (ikakhulukazi ama-beta-glucan), okugcina amazinga kashukela kanye namandla egazini ezinzile. Lokhu kukhululwa kancane kancane kuqhathaniswa nokusanhlamvu okujwayelekile kwasekuseni okunoshukela, okugcwele ama-carbohydrate acwengekile kanye noshukela owengeziwe, kugaywa ngokushesha kakhulu futhi kuvame ukusenza sidle isidlo esikhulu futhi phakathi kwasekuseni, okuvimbela ukuntuleka kwamakhalori adingekayo ukuze wehlise isisindo.
Kungani ukhetha i-oatmeal njengesidlo sasekuseni ukuze wehlise isisindo?
Izazi eziningi zokudla okunempilo ziyavuma ukuthi ukudla kwasekuseni okuhle nge-oatmeal kungenza umehluko ekulawuleni isisindo ngoba kuhlanganisa i-fiber esuthisayo , ama-carbohydrate agaya kancane, amaprotheni asekelwe ezitshalweni, futhi, uma kuhlanganiswe kahle, amafutha anempilo . Uma ukudla kwakho kokuqala kosuku sekulinganisela, kulula ukunciphisa ukudla okulula kamuva, ukugcina amazinga amandla azinzile, nokugwema ukunxanela ukudla okucutshungulwe kakhulu.
Kuye kwaphikiswana ngokuthi ama-carbohydrate ashiswa kahle ekuseni kunasebusuku, lapho kunengozi yokuthi agcinwe emzimbeni njengamafutha. Kodwa-ke, akubona bonke abantu abavumelana nalo mbono , futhi inani elikhulayo lochwepheshe ligomela ngokuthi okubalulekile ukusatshalaliswa kwama-calories nezakhamzimba kulo lonke usuku kanye nokudla okuphelele kwama-calories, kunokuba kube yisikhathi esiqondile lapho ama-carbohydrate edliwa khona. Noma kunjalo, abantu abaningi bakuthola kuwusizo ukugxila iningi lama-carbohydrate abo ayinkimbinkimbi emahoreni okuqala osuku ukuze basebenzise umuzwa wokugcwala namandla aqhubekayo.
Ngokombono wokudla okunempilo, ama-oats ahlinzeka ngama-beta-glucan (i-fibre encibilikayo esiza ukulawula i-cholesterol kanye ne-glucose), amavithamini e-B, i-magnesium, i-zinc, kanye ne-iron. Lokhu kuwenza abe yisisekelo esihle sokwenza ukudla kwasekuseni okungasizi nje kuphela ekunciphiseni isisindo kodwa futhi okusekela impilo yenhliziyo nemithambo yegazi, impilo yamathumbu kanye nokusetshenziswa kwe-metabolism.
Indlela yokuhlanganisa ama-oats ekudleni kwasekuseni ukuze uthuthukise umphumela wawo wokunciphisa umzimba
Isihluthulelo sokwenza isidlo sasekuseni se-oatmeal sibe usizo ngempela ekwehliseni isisindo asigcini nje ngama-oats ngokwawo, kodwa nangendlela ahlanganiswa ngayo . Ochwepheshe bezokudla baveza ukuthi isidlo sasekuseni esingcono kakhulu sokulawula isifiso sokudla kanye noshukela egazini yilesi esihlanganisa amaprotheni , i-fiber , namafutha anempilo konke esidlweni esifanayo.
Uma udla i-oatmeal kuphela enezithelo, noma ngabe kuyisidlo sasekuseni esinempilo, ungase uzizwe ulambile ngokushesha kunokulindelekile. Ukuze ukhuthaze ukusutha futhi ugweme ukulamba, kungcono ukuhambisana ne-oatmeal yakho nomthombo wamaprotheni njenge- yogurt elula noma yamaGreki , ushizi we-cottage, isiphuzo sobisi esinamaprotheni amaningi, noma ngisho namaqanda amhlophe ezindleleni zokupheka ezinongiwe, kanye nesabelo esincane samantongomane (ama-walnut, ama-almond, ama-hazelnut) noma imbewu (i-chia, i-flax) enikeza amafutha anempilo.
Isibonelo esihle kungaba isitsha se-oatmeal ne-yogurt engenalutho, isipuni sembewu ye-chia emanzi, amajikijolo athile, kanye nenani elincane lamantongomane. Le nhlanganisela inikeza amandla aqhubekayo , i-fiber, izakhamzimba ezincane, kanye nomuzwa wokugcwala isikhathi eside okusiza ukuthi ufike esidlweni sakho esilandelayo ngaphandle kokuzizwa ulambile.
Uma ukhetha uhlobo lwe-oatmeal yesidlo sakho sasekuseni, i-wholegrain oats iyindlela engcono kakhulu yokunciphisa lawo makhilogremu engeziwe , kune-instant oats. Zidinga isikhathi esiningi sokulungiselela, kodwa ziyakufanelekela ngoba azinawo ushukela owengeziwe futhi azicutshungulwa kakhulu. Bese, zihlanganise namantongomane, njenge-walnuts noma ama-alimondi, noma amajikijolo ukuze zikwenze kube mnandi futhi kwanelise. Ukuze uzizwe umnandi, sebenzisa i-stevia esikhundleni sikashukela , noma inani elincane lesinamoni, i-vanilla yemvelo, noma izithelo ezivuthiwe, futhi uzothola okuningi ezinzuzweni zayo zokunciphisa umzimba.
Ukudla kwasekuseni kwe-oats ephekiwe, i-oats yasebusuku kanye nezinye izinketho ezilula
Kunezindlela ezahlukene zokulungiselela ukudla kwasekuseni kwe-oatmeal ukuze wehlise isisindo ezingashintshwa ngokuthanda kwakho, isikhathi esitholakalayo kanye nemigomo yakho:
I-oatmeal yendabuko ephekwe ngamanzi noma ubisi lwezitshalo olungenashukela ilula kakhulu futhi ingahambisana nezithelo ezintsha ezinamakhalori aphansi (i-apula, amajikijolo, i-pear, i-kiwi) kanye nesinamoni encane. Uma udinga ukusutha okwengeziwe, ungangeza umthombo wamaprotheni njenge-yogurt noma iqanda elimhlophe elixutshwe ekugcineni kokupheka.
I-oats ebusuku ihilela ukucwilisa i-oats egoqiwe obisini, ubisi olusekelwe ezitshalweni, noma ku-yogurt amahora amaningana, ngokuvamile ubusuku bonke. Le ndlela ayidingi ukupheka, igcina isikhathi ekuseni, futhi, ngenxa ye-fiber yayo encibilikayo kanye nama-carbohydrate agaya kancane, isiza ukugcina amazinga amandla azinzile kanye nokulawula kangcono ukudla kwama-calories. Isiqondiso esijwayelekile siwuhhafu wendebe ye-oats egoqiwe kuya engxenyeni noma ezimbili kwezintathu yendebe yoketshezi, kanye nesipuni sembewu ye-chia ukuze uthole i-fiber eyengeziwe kanye namaprotheni asekelwe ezitshalweni.
Uma ufuna isidlo sasekuseni esimnandi nesinoshukela omningi , ungalungisa i-oatmeal ne-Greek yogurt, isiphuzo sobisi esicebile ngamaprotheni, noma wengeze i-scoop ye-protein powder (i-whey noma esekelwe ezitshalweni). Lokhu kwandisa isilinganiso samaprotheni nama-carbohydrate, okusiza ukulawula isifiso sakho sokudla ekuseni.
Izinguqulo zokudla kwasekuseni ze-oatmeal ezingenayo i- vegan noma ezingenayo ubisi nazo zingaba nokudla okunomsoco kakhulu: mane usebenzise ubisi lwe-oatmeal, i-almond, noma i-soy (olu lwakamuva lunikeza amaprotheni amaningi) bese ufaka imbewu ye-chia noma ye-flax kanye namantongomane aqoshiwe. Lokhu kudala inhlanganisela ecebile nge-fiber namafutha anempilo, afanele abantu abangadli imifino kuphela, labo abangabekezelelani ne-lactose, noma noma ubani othanda izinketho ezilula.
Abantu abanesisu esizwelayo noma labo abasanda kuqala ukudla i-oat bangase babe nokuqunjelwa okuncane ngenxa yokudla i-fiber eningi. Kulezi zimo, kungcono ukuqala ngezingxenye ezincane (ikota yendebe ye-oat egoqiwe), uhlafune kahle, uqinisekise ukuthi i-oat inamanzi anele (iphekiwe noma imanzi), bese ukhuphula kancane kancane inani ukuze uvumele uhlelo lokugaya ukudla luzivumelanise.
Amaphutha avamile lapho ulungiselela ukudla kwasekuseni kwe-oatmeal ukuze wehlise isisindo
Nakuba ama-oats ewukudla okunempilo kakhulu, kunezinye iziphambeko ezivamile ezingaphazamisa imigomo yakho yokwehlisa isisindo. Elinye lawo ukusebenzisa ngokweqile izithako ezinoshukela njengoju oluningi, amasiraphu, ushukela, amajamu okuthengisa, noma i-granola enoshukela omningi, okwandisa kakhulu amakhalori ngaphandle kokukunikeza ukusutha okuningi.
Elinye iphutha elivamile ukulungiselela izingxenye ezinkulu kakhulu. Kwabantu abadala abaningi, ingxenye yenkomishi ye-oat eyomile eqoshiwe ngokuvamile iyinani elifanele lesidlo sasekuseni esilinganiselayo. Ukudlula leli nani kakhulu, ikakhulukazi uma kuhambisana nenani elikhulu lamantongomane, ama-nut butter, noma ezinye izithako ezinama-calorie aphezulu, kungenza isidlo sasekuseni singabi lula.
Kubalulekile futhi ukungakhohlwa ingxenye yeprotheyini. Ukudla kwasekuseni kwe-oatmeal ngamanzi nezithelo kuphela, yize kunempilo, kungaba yinto enganelisi ngokuhamba kwesikhathi futhi kuholele ekufiseni ngokushesha ngemva kwalokho. Ukufaka njalo umthombo weprotheyini (ubisi, ezinye izindlela ezisekelwe ezitshalweni eziqinisiwe, amaqanda, noma impuphu yeprotheyini) kuthuthukisa ukulawula isifiso sokudla.
Okokugcina, kubalulekile ukukhumbula ukuthi akukho ukudla okuyisimangaliso. Ukudla ama-oats nsuku zonke njengengxenye yokudla okuhlukahlukene nokulawulwa ngamakhalori kungakusiza ukwehlisa isisindo, kodwa imiphumela izoncika nakulokho okudlayo usuku lonke, izinga lakho lomsebenzi womzimba, kanye nemikhuba yakho yokulala.
Ukukhetha i-oats njengesisekelo sokudla kwasekuseni kwakho bese uyihlanganisa namaprotheni, amafutha anempilo, nezithelo eziphelele, ngenkathi ugwema ushukela owengeziwe nokulawula izingxenye, kuyindlela elula neqhubekayo yokusekela ukwehlisa isisindo ngenkathi uthuthukisa ikhwalithi yokudla kwakho.