Indlela Yokufaka Ama-Oats Ekudleni Kwenu Ukwandisa Ukondla Kwakho Ubisi Bakho
Ungadla ama-Oats noma i-Oatmeal Ukusiza Ukwenza Ukomama Okuningi?
Ama-oats ayizinhlamvu ezigcwele. Zinezondlo, futhi zinikeza izinzuzo ezihlukahlukene zezempilo. Ama-oats nawo angenye yezinto ezidume kakhulu ezithandwa ngamamazana ezondla ukondla ubisi lwebele kanye nokwesekwa kokusekelwa. Ama-oats kanye nemikhiqizo ye-oat yinto enhle kakhulu ekudleni okuncelisayo kokuncelisa ngoba kunemiphumela emihle yabamama abahlengikazi.
Izinzuzo zama-Oats ngokubeletha
- Ama-oats agcwele ukudla okunomsoco. Ama-oats aqukethe amaprotheni, amavithamini, namaminerali. Ziphezulu ngensimbi, i-zinc, i-manganese ne-calcium. Ziwumthombo omuhle kakhulu we-fibre e-soluble. Ngaphezu kwalokho, aqukethe amavithamini e-B ukusiza ukwandisa amandla, ukuphakamisa imizwelo nokulwa nokukhathala, ukukhathazeka, ukucindezeleka nokucindezeleka.
- Ama-oats aqukethe ama-saponins. I-saponins yinto engaba nomphumela omuhle kuma-hormone ahlobene nokukhiqizwa ubisi lwebele.
- Kukhona izitshalo ze-estrogen ezinqeni. Ukudla okuqukethe ama-estrogen asetshenziswa ekukhuthazeni izinhlayiya zobisi kanye nokukhiqizwa okukhulu kobisi lwebele.
- I-Beta-glucan itholakala kuma-oats. I-Beta-glucan wuhlobo lwe-fiber olucatshangelwa ukuphakamisa amazinga we -hormone prolactin yokuncelisa . Amazinga aphezulu e-prolactin angaba nethonya elihle ekukhiqizeni ubisi lwebele.
Indlela Yokufaka Ama-Oats Ekudleni Kakho
I-oats iyatholakala kakhulu, futhi iyashesha futhi kulula ukuyilungisa ngezindlela eziningi kangaka.
Ungakwazi ukupheka ukudla okulula kanye nokudla nge-oats, noma ungathenga imikhiqizo esevele iqukethe ama-oats. Kusuka kokudla kwasekuseni kuze kube sekuseni kwentambama ukuze uthole ukudla okulula, kulula ukufaka ama-oats nemikhiqizo ye-oat ekudleni kwakho kokuncelisa nsuku zonke.
- I-oatmeal (i-porridge): Ukudla i-oatmeal yindlela evelele kakhulu yokwengeza ama-oats ekudleni kwakho. Abesifazane abaningi bathi bayabona ukwanda kobisi lwabo lwebele ngokwengeza isitsha esisodwa se-oatmeal ngosuku. I-oatmeal endala ephekwe kancane engcono kuncono kune-oatmeal esheshayo.
- I-Oatmeal Tea: Ukwenza itiye le-oatmeal, uthele 1 inkomishi yamanzi abilayo phezu kwepuniji ye-flakes oatmeal. Khona-ke, engeza isinamoni nobusi ukuze uvumelane nokuthanda kwakho. Ungafaka ngisho namakhambi okuncelisa ukubeletha , njenge- fenugreek noma i- fennel , ukunikeza itiye ukwandisa uketshezi olwengeziwe.
- Oat Muffin: Bhaka i-batch ye-oat muffin okumnandi. Aphelele ukudla kwasekuseni noma ukudla okusa ntambama.
- I-Oat Bars: Yiba ne-granola ibha noma i-oat bar eyenziwe ngokwenza ukudla ngesikhathi sakusihlwa noma njengesidla.
- Oats in Soup: Esikhundleni selayisi noma pasta, engeza ama-oats esobho sakho. Isobho se-Oat kuyindlela efudumele, enempilo yokudla kwasemini noma isidlo sakusihlwa.
- Ama-oats Aphekwe Ngesinkwa: Engeza ama-oats emgqumeni wesinkwa sakho noma uthenge isinkwa esenziwe ngamafutha okhuni. Ungayinambitha isinkwa se-oat ekuseni, sisebenzise ukwenza isangweji ntambama, noma uyidle kanye nesidlo kusihlwa.
- I-Oatmeal Cookies ne-Lactation Amakhukhi: Akumangalisi ukuthi ama-oats ayisithako esivamile kuma-coct lactation. Kungakhathaliseki ukuthi ungeze amanye ama-galactagogues noma cha, ama-coat oatmeal enza isiphuzo esihle noma i-dessert.
Kuyini I-Straw Oat?
Uhlobo lwe-Oat luyisithako se-oat esenziwe kusuka kumbewu kanye namacembe e-Avena sativa plant. Itholakala njenge-capsule, i-tincture, i-powder yomhlabathi, noma utshani obunqunywe futhi buhlungwa.
Ukudla ama-Oats Ane-Gluten Yokuzifola Kwegazi
Ama-oats aphelele awaqukethe gluten. Ngokuvamile zibekezelela ngisho nalabo abanesifo soCeliac. Kodwa-ke, ezinye i-oats zicutshungulwa kanye nemikhiqizo yengqolowa noma ihlanganiswe neminye imikhiqizo equkethe ukolweni. Uma une-gluten allergies, hlola amalebuli kumikhiqizo yakho ye-oat ngokucophelela. Kumele uthenge kuphela oats okugcwele okusanhlamvu, okubizwa ngokuthi i-gluten-free, noma i-oats esetshenziselwa isikhungo sama-gluten.
Ingabe i-Oats Yenza Noma Yimuphi Umphumela Wecala?
Ama-oats abhekwa njengengxenye ephephile nenempilo yokudla kwakho. Ayikho imiphumela yecala eyaziwayo futhi akukho ukusebenzisana kwezidakamizwa ezaziwayo ezihlobene nama-oats.
Izinzuzo zezempilo ezengeziwe ze-Oats
- Ama-oats ayenenhliziyo. Izifundo zibonisa ukuthi i-fiba-betlu-glucan etholakala kuma-oats inganciphisa i-cholesterol.
- Ama-oats nawo akholwa ukuthi asiza ukuncipha kwengcindezi yegazi.
- Ama-oats angasiza ekuqiniseni izinga lokushukela egazini uma nje ungawudluli ngokufaka ushukela omningi.
- Amafutha amaningi okusanhlamvu anelisekile. Bakugcwalisa futhi bakugcine ekulaleni futhi ngokushesha.
- I-oats eyongezwa emanzini okuphuza amanzi kanye nemikhiqizo yokugeza ingasiza ukuqeda isikhumba esicasulayo, esicasulayo salabo ababhekene nezimo zesikhumba ezifana ne-eczema ne-psoriasis.
- Ama-oats afudumele, aphumule futhi aduduze.
Imithombo
Bown, Deni. I-Herbal. Amabhuku e-Barnes & Noble. I-New York. 2001.
UHumphrey, uSheila. The Herbal Mother's Herbal. I-Fairview Press. I-Minneapolis. 2003.
Jacobson, uHilary. Umama wokudla. I-Rosalind Press. 2007
Moll, Jennifer, PharmD. Ingabe Ukudla Oatmeal Usizo Kunciphisa Cholesterol Yakho? I-Cholesterol.About.Com. 2014.
Singh, R., De, S., & Belkheir, A. Avena sativa (Oat), i-agent ye-neutraceutical and therapeutic engaba khona: ukubuka konke. Ukubuyekezwa okubucayi kwisayensi yokudla nokudla. 2013; 53 (2): 126-144.
Whitney, E., Rolfes, S. Ukuqonda Ukudla okunomsoco Edition Edition lweshumi nane. Cengage Learning. 2015.