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Ngabe ungayinikeza ama-oats: owomile, ukuhluma, ukuqhuma, imvubelo

Unogwaja - okunye okuthakazelisayo kakhulu ngokuphathelene nokudla kwezilwane zasemapulazini. Izitshalo ezithile, okusanhlamvu, noma imifino kungabangela ukuphazamiseka kokugaya izilwane, kubangele ukukhuluphala, futhi kubangele ukudakwa komzimba, ngakho-ke kubaluleke kakhulu ukucabangela ubuciko bomkhiqizo ngamunye kanye nama-nuances ekudleni kwawo onogwaja lapho ulungiselela imenyu. Enye yezinhlamvu ezizithandayo kunazo zonke izilwane yi-oats. Indlela yokulondla kahle futhi ngukuphi uhlobo, ake sibone.

Kungenzeka yini ukondla onogwaja nge-oats?

Ama-oats angama-drivers okugxilwe kudingekile onogwaja ukuze kuthuthukiswe ngokugcwele, okulungile nokukhula. Inzuzo yayo ikhona yokuthi iqukethe izinhlobonhlobo zemithi enomsoco ezuzisa impilo yezilwane, inenani eliphakeme lika-336 kcal / 100 g. Utshani luyaphumelela ngamaminerali anjalo:

  • i-zinc: iqhaza ekusebenzeni kwe-enzymatic, kwandisa izimfanelo zokuzivikela zomzimba, kuvimbela ukunqotshwa kwamagciwane kanye nezifo;
  • i-silicon: ophethe izicubu nezitho, udlala indima ebalulekile kuma-carbohydrate, amaprotheni kanye nezinqubo ze-fat, uqinisekisa amandla nokuqina kwesikhumba;
  • i-magnesium: ngokuthinta isifo senhliziyo, isekela izigulane eziyingozi, kwandisa ukumelana komzimba ekucindezelekeni nasekuphazamiseni ukwesaba;
  • ithusi: ukuhlanganyela ngenkuthalo ezinkambisweni zokukhula nokuthuthukiswa kwezicubu, kubhekene nokusebenza ngokugcwele kwesimiso somzimba sokuzivikela.

Uyazi? Ngokokuqala ngqa, ama-oats aqala ukutshala ekuqaleni kwenkathi yethu ensimini ye-Yurophu yaseYurophu nase-Asia yanamuhla. Ivela kuma-oats ase-Asia asendle. Ngesikhathi esifanayo, abanye ososayensi bathi utshani kuqala lwavela ku-Atlantis engaqondakali futhi kwaba esinye sezipho eziyisikhombisa zikaDemeter.

Futhi ekubunjweni kwayo kunezinto eziningi eziphilayo ezisebenzayo:

  • Amavithamini B (B1, B5, B6): ukuvuselela izinqubo zokusebenzisa umzimba, ukuthuthukisa ukusebenza kohlelo lokuzala, ukuvuselela isimo sesimiso sezinzwa;
  • I-Vitamin A: kuqinisa isimiso somzimba sokuzivikela, kwandisa imisebenzi yokuzivikela yomzimba, kuvimbela ingozi yezifo ezehlukene;
  • I-Vitamin E: kujwayelekile ukusebenza komsebenzi wokuzala, ulawula amaminerali, amafutha ne-carbohydrate metabolism;
  • I-Vitamin F: okudingekayo ekwakhiweni kwezingqamuzana zamangqamuzana, kwandisa ukugaya kwamanye amavithamini.
Izitshalo ziqukethe inani elinyuka lama-carbohydrate - ama-55%, amaprotheni - ama-10% namafutha - 8%. Kodwa-ke, ama-oats amaningi ane-asidi ye-pantothenic, ehileleka kakhulu ekusebenzeni kwezinqubo zokudla, ethuthukisa ukugaya ukudla futhi ngenxa yama-antioxidants ahlanze umzimba, asuse izinto eziyingozi. Izinambuzane zidla uhlamvu olulodwa esimweni esomile, ehlwanyelwe, esine-steamed noma ohlangene nezinye izithelo. Ngaphezu kwalokho, uma ezinye okusanhlamvu zidinga ukuqhutshwa, zichotshoziwe noma zichotshozwe ngaphambi kokuba zikhonjwe, ama-oats athambile angcono ekudleni okomile, futhi onogwaja bangadla ngokukhululekile. Ukudla izilwane ezine-oats eziluhlaza kuvunyelwe, okuthathwa ezinyathelweni zakuqala zokuvuthwa.

Kubalulekile! Izitshalo ezindala noma eziningi zingabangela izinkinga zokugaya izilwane. Kungcono ukuthatha ukudla okuluhlaza okwesibhakabhaka, kuhlanganiswe ngaphambi kwesikhathi sokuqhakaza noma phakathi naso.

Indlela yokunikeza oats onogwaja ngendlela efomile

Okubili kwezintathu zokudla kuka-rabbit kufanele kube imikhiqizo ephezulu yokudla okunomsoco, okungukuthi okusanhlamvu. Kubaluleke kakhulu ukunikeza izilwane ukudla okunjalo ebusika. Okukhethwa kukho kokubili abadala nabantu abancane yi-oats, okuyinto izilwane zidla ngenjabulo enkulu. Ukwenza ukudla okulinganiselayo, ochwepheshe batusa ukuthi bangahlali emkhakheni owodwa kuphela, kodwa balungiselela izingxube zokusanhlamvu ngotshani, ibhali, ummbila kanye nomugqa. Ukulinganisa kokusanhlamvu kwezixube kuzoxhomeka eminyakeni yobudala kanye nohlobo lwabanogwaja:

  • izilwane ezincane ngesikhathi sokukhula okusebenzayo: oats - 30%, ukolweni - 10%, ibhali - 15%, ummbila - 30%, bran - 15%;
  • abadala: oats - 40%, ukolweni - 20%, ibhali - 20%, imbewu - 10%, bran - 10%;
  • izilwane inyama: oats - 15%, ukolweni - 20%, ibhali - 40%, ummbila - 15%, bran - 10%.
Faka ama-oats ekudleni kufanele abe unogwaja, ngokushesha nje lapho beqala ukuzidla ngokwabo. Kungcono ukuqala ukondla nge-cereal steamed, okulula futhi ephephile ukugaya umzimba omncane. Kancane kancane, izilwane zifundiswa ukudla okuphekiwe, futhi kusukela ezinyangeni ezinyangeni eziyisithupha, zishintshela kuzinhlamvu ezigcwele. Izinambuzane zondla okusanhlamvu kuze kube izikhathi ezingu-4-5 ngosuku, abadala - kuze kube izikhathi ezintathu.

Kubalulekile! Uma okusanhlamvu kwakha isisekelo somjola okunomsoco, amanzi kumele ahlale ekhomeni.

Izindlela zokupheka

Ukuze izitshalo zibe ngcono futhi zingabangeli izifo ezinogwaja, kufanele zilungiselelwe kahle. Naphezu kokuthi ama-oats ayingxenye yezitshalo ezithambile futhi kulula ukuwachoboza, abantu abaningi bakhetha ukondla izilwane zabo ezifuywayo ngezinhlamvu ezihlwanyelweyo, ezinamanzi ezitshaliwe nezinambuzane. Uyini umehluko phakathi kwalezi zondlo kanye nezinzuzo zomunye, ake sicabangele.

Ukuhluma

Okuwusizo ikakhulukazi ama-oats ahlumekile, okuyinto ngesikhathi sokuhluma kukhulula zonke izingxenye "ezivinjiwe" ezizuzisayo nama-enzyme angena emzimbeni wezilwane. Ukusetshenziswa njalo kwalokhu kudla kukuvumela ukuba uhlanze amathumbu, ususe ubuthi kanye nezinto eziyingozi, uqinise isimiso somzimba sokuzivikela.

Kubalulekile! Uma uxhumana nezakhi zensimbi, ama-enzyme ewusizo ekubunjweni okusanhlamvu okuhlwanyelwe abhujisiwe, ngakho-ke akuvunyelwe ukugaya ama-oats e-grinder yenyama.

Ukuhluma ama-oats kunezigaba eziningana:

  • khetha izinhlamvu ezinhle, ezihlanzekile kuze kufike ku-1.5 cm;
  • ama-oats athulwe ebhakedeni futhi athululelwe ngamanzi ukuze afake okusanhlamvu 2 cm;
  • Ngemva kwamahora angu-12, okusanhlamvu okuvuvukala kudluliselwa emasakeni esikhwama samapulasitiki ngezimbobo ezenziwe phansi, ziboshwe phezulu, vumela amanzi agele;
  • Izikhwama zifakwa ekamelweni elifudumele futhi zithuthukiswa ngezikhathi ezithile. Kubalulekile ukuthi ungqimba lwezinhlamvu kumaphakethe lungabi ngaphezu kuka 8 cm;
  • ukubonakala kwamahlumela okusanhlamvu kubonisa ukuthi ukulungele ukusetshenziswa.
Akunakwenzeka ukuhluma ama-oats ukunikeza izilwane ngokushesha. Kufanele kufakwe ekudleni kancane kancane, ukuze kugweme ukuboshwa kwesisu. Inketho engcono kakhulu ukungeza okusanhlamvu kumashi ngo-1-2 tbsp. l

Ukuqhuma

Ukudla okusanhlamvu kufana nokudla kwezilwane ezincane. Ihlelwe kahle umzimba, ayibangeli ukuqhuma. Ngaphezu kwalokho, ithuthukisa uhlelo lokugaya ukudla, lukhuthaza umzimba omuhle, futhi luvame ukusetshenziswa komzimba wesimiso. I-team technology ubuchwepheshe:

  • uketshezi (noma ingxube yezinhlamvu) utshele ibhakede, ushiya emaphethelweni ka-8-10 cm;
  • uketshezi wathululela amanzi abilayo;
  • Kuyingxube engeza i-tbsp engu-1. l usawoti nokuxuba;
  • shiya ku-steam amahora angu-5-6 ngaphansi kwesembozo.
Kungcono kakhulu ukondla ukukhula okuncane ngokusanhlamvu okumanzi izikhathi eziningana ngosuku.

Imvubelo

Izitshalo ezikhushulwa yisisindo zifanelekile ukukhula kwezilwane esebenzayo nokuzuza kwesisindo. Ezimweni eziningi, lisetshenziselwa ukondla inyama onogwaja.

Uyazi? Kanye nama-oats kwakuwukuphela kwesikhala esingakwazi ukukhula endaweni epholile futhi enomswakama, ngakho-ke eNgilandi naseScotland yayidinga kakhulu futhi kwakuyisidlo esikhulu. Kusukela ngaleso sikhathi, kukholelwa ukuthi i-oatmeal yisidlo sikazwelonke esibhekwayo saseBrithani.

Ukuze wenze ama-oats enembiliso oyidingayo:

  • gaya 1 kg okusanhlamvu;
  • 2 l amanzi afudumele ahlakaze 35 g yemvubelo yesibhakabhaka evamile;
  • imvubelo yamanzi uthele uketshezi, ikhava ngesembozo, shiya amahora angu-6-9;
  • ngesikhathi sokuvutshelwa, gqugquzela ingxube ngezikhathi ezithile.
Kungcono ukupheka "ukuqala" okunjalo ubusuku, futhi uyondla izilwane ekuseni. Nika imvubelo yokudla ezilwaneni ezifinyelele eminyakeni engu-4. Yanezelwa ngu-2-3 tbsp. l endaweni yokudla eyomile yesabelo esisodwa. Ukondla kuqhutshwa izinsuku ezimbalwa, khona-ke kufakwe esikhundleni semishini evamile.

Ukungafani nokulimala

Ukondla ama-oats kuzosiza onogwaja nganoma yisiphi isikhathi. Into eyinhloko ukulandela izincomo kanye nemilinganiselo, ngoba leyo cereal ebalulekile futhi ewusizo ingalimaza isilwane.

  1. Awukwazi ukunikeza izilwane eziluhlaza oketshezi, zigobe emva kokuqhakaza, ngoba zingabangela ukuqhuma, ukuphazanyiswa kwegciwane lokugaya.
  2. Kubalulekile futhi ukunciphisa ukondla kwabantu abadala emkhakheni wokukhiqiza utshani, ngoba ukudla ngokweqile kungadala ukukhuluphala futhi, ngenxa yalokho, izinkinga zesibindi.
  3. Awukwazi njalo ukunikeza izilwane uhlobo olulodwa kuphela lokusanhlamvu. Ukwenza ukudla kube okuphelele nokulinganisela ngangokunokwenzeka, izilwane zixube izingxube zezinhlamvu.

Kusukela ekubukeni kokudla kwabanogwaja, ama-oats awanakho ukuphikisana futhi, ngesilinganiso esifanele, akakwazi ukulimaza kakhulu impilo yezilwane. Lapho ukudla okusanhlamvu, into esemqoka ukunamathela kumthamo onconywayo, futhi ucabangele ubudala besilwane nesimo sayo jikelele.

Funda konke mayelana nokudla onogwaja.

Yini enye ongayinika onogwaja kusuka emasimini

Ukudla komvundla kufanele kube okuphelele nokulinganisela kahle kumavithamini namaminerali, ngakho ukudla kumele kufakwe, ngaphezu kwama-oats, nezinye okusanhlamvu.

Ngokolweni

Ukolweni emenyu ye onogwaja kunikeza ukukhula kwabo okusebenzayo nokujulile, ukuzuza kwesisindo esisheshayo, ukugaya okufanayo kwe-incisors lapho bedla okusanhlamvu. I-cereal icebile ezinxenyeni ezinenzuzo ezifana ne-B, E no-A amavithamini, kanye nama-carbohydrate, amaprotheni namafutha. Izitshalo zinconywa ukunikeza izilwane zinyene noma zome.

Iphesenti yesilinganiso sekolweni esondleni esomile akumele ibe ngaphezu kuka-30%. Akufanele ukondle onogwaja ngaso sonke isikhathi, ngoba lokhu kungabangela izinkinga zokugaya ukudla. Amantombazane asezinyambeni zokulahlwa anconywa ukuba athole ama-oats ama-50% nesilinganiso esifanayo sikakolweni. Isilinganiso samadoda esiphumelayo se-oats nokolweni ngu-3: 1. Izingane zilayishwa kancane kancane ngesimo se-steamed.

Funda futhi ukuthi kungenzeka yini ukunikeza okusanhlamvu kumanogwaja.

Ummbila

Ummbila uwukudla okuwusizo futhi okunomsoco, okwenza kube lula ukusheshisa ijubane lokuthola isisindo somzimba unogwaja, ukuthuthukisa izinqubo zemithi emzimbeni. I-absorption kahle, igcwele ama-carbohydrate namafutha, futhi ibuye ibuyele isinxephezelo sokuntuleka kwamavithamini anjalo njenge-B1, B2, PP, E, no-D. Imifino ayiqukethe amaprotheni amaningi, ngakho-ke akufanelekile ku-monoform. Kunconywa ukunikeza izilwane ekubunjweni kokuhlanganiswa okusanhlamvu, okungaphezu kuka 2-3 izikhathi ngesonto.

Ibhali

Ibhali linomphumela omuhle ohlelweni lokugaya ngenxa yokutholakala kwe-choline ne-lysine, linomthelela omuhle empilweni jikelele yezilwane, futhi ngenxa yamavithamini namaminerali (i-calcium, potassium, amavithamini weqembu B) inomthelela empilweni evamile. Lokhu okusanhlamvu kuboniswa ukusetshenziswa kwezilwane ezincane esikhathini sokukhula okusebenzayo. Kubantu abakhiqizayo, imiqulu yezinhlamvu ayilinganiselwe, njengoba lokhu kungabangela ukukhuluphala.

Ngokujwayelekile isilinganiso sebhali ekudleni kwansuku zonke akuyona engaphezu kuka-30%. Ngaphambi kokukhonza, okusanhlamvu kufanele kuchotshozwe. Uma ukhetha utshani obuhle kakhulu obondla onogwaja - ibhali noma oats, ukhetho lwesibili lungcono kakhulu kubantu abadala, njengoba kungabangeli ukukhuluphala. Ibhali liyoba ukudla okumnandi kwe-stock esincane, ngoba ikuvumela ukuba uzuze ngokushesha, ukhule ngokuqinile futhi uthuthuke ngokugcwele. I-Oats yinto ewusizo futhi engabizi kakhulu onogwaja, onomakhemikhali ocebile kanye nenani eliphezulu lokudla okunomsoco. Ikuvumela ukuba uthuthukise umsebenzi wesimiso sokugaya umzimba, uqinise isimiso somzimba sokuzivikela, ukwandise ukumelana komzimba ezindaweni ezihlukahlukene ezimbi ezingokwemvelo. Kodwa-ke, uma ungena ekudleni, kufanele uhambisane nezincomo zochwepheshe futhi ungadli izilwane ezifuywayo. Isikimu sokudla esifanele kanye nezinga elidingekayo lizokwazi ukujabulisa abalimi abanemiphumela emihle kakhulu.

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