Indlela yokongeza ii-Oats kwisidlo sakho ukuze ukwandise iSondlo sakho seMilisi
Ngaba Unokutya I-Oats okanye i-Oatmeal Unceda Ukuba Uyenze Ubisi Ubisi?
Iinqwelo zineziqhamo ezipheleleyo. Ziyakondla, kwaye zibonelela ngeentlobo zeentlobo zempilo. I-Oats nayo enye yezinto ezidume kakhulu ezithandwa ngumama ukuba zenze ubisi oluninzi kunye nokuxhaswa kwenkxaso. I-Oats kunye nemveliso ye-oat yongezelela kakhulu kwisondlo esinomsoco wokuncelisa ngenxa yokuba banemiphumo emihle kumama oongikazi.
Izinzuzo zeoats zokuncelisa
- Iinqwelo zizele izondlo. Iinqwelo ziqulethe iiprotheni, iivithamini kunye neemaminerali. Ziphezulu ngentsimbi, i-zinc, i-manganese, ne-calcium. Ziyimithombo ephezulu kakhulu yefiber. Ngaphezulu, ziqulethe ii-vithamini ze-B zokuncedisa ukwandisa amandla, ukuphakamisa imizwelo nokulwa nokuphelelwa amandla, ukuxhalabisa, ukuxinezeleka, nokuxinezeleka.
- Iinqayi ziqulethe i-saponins. I-Saponins yinto enokuba nefuthe elihle kwi-hormone ehambelana nokuvelisa ubisi lwebele.
- Kukho izityalo ze-estrogens kwi-oats. Ukutya okuqulethe izityalo ze-estrogen zidibaniswa nokukhuthazwa kweengcambu zobisi kunye nomveliso omkhulu wobisi lwebele.
- I-Beta-glucan ifumaneka kwiiats. I-Beta-glucan luhlobo lwefiber olucingelwa ukuphakamisa amanqanaba e -hormone prolactin . Amanqanaba aphezulu aseprolactin anokuba nefuthe elihle kwimveliso yobisi lwebele.
Indlela yokongeza ii-Oats kwisidlo sakho
Iinqwelo ziyafumaneka, kwaye zikhawuleza kwaye zikulungele ukulungiselela ngeendlela ezininzi.
Unokupheka ukutya kwakho kunye nokutya kunye ne-oats, okanye ungathenga iimveliso esele ziqule ii-oats. Ukususela kusasa sakusasa ukuya kwidlack yamasematha ukuya kwidayisi, kulula ukwenza ii-oats kunye neemveliso ze-oat kwisondlo sakho sokuncelisa.
- I-Oatmeal (porridge): Ukutya i-oatmeal yindlela eyaziwayo kakhulu yokongeza ii-oats ekudleni kwakho. Abasetyhini abaninzi bathi baqaphela ukwanda kwonikezelo lobisi lwebisi ngokufaka isitya esinye se-oatmeal ngosuku. I-oatmeal endala ephekwe ngokukhawuleza ibhetele kunokuba i-oatmeal esheshayo.
- I-Oatmeal Tea: Ukwenza itiye ye-oatmeal, uthele i-1 indebe yamanzi abilayo phezu kwepaspoon ye-flame ye-oatmeal. Emva koko, yongeza i-cinnamon kunye nobusi ukuze uhambelane nekhwalithi yakho. Unokongeza ukongeza iincinci , ezifana ne- fenugreek okanye i- fennel , ukunika itiye ukunyusa ubisi olongezelelweyo.
- I-Oat Muffins: Bhaka i-batch ye-oat muffins. Bafezekileyo isidlo sakusasa okanye i-snack yamasemasa.
- Iibhotela ze-Oat: Yiba ne-granola bar okanye i-oat bar ekwenzeni ikhefu ngesidlo sasemini okanye njenge-snack.
- I-Oats in Soup: Esikhundleni selayisi okanye i-pasta, yongeza i-oats kwisobho sakho. Isobho se-Oat yindlela efudumele, enempilo yokutya kwasemini okanye isidlo sakusihlwa.
- Iidyo eziphekiweyo kwisonka: Yongeza i-oats kwisonka sakho sezonka okanye uthenge isonka sesonka esenziwe nge-oats epheleleyo. Unokwenza isinkwa se-oat isinkwa ekuseni, sisebenzise ukwenza isandwich emva kwemini, okanye uyidle kunye kunye nokuhlwa sakusihlwa.
- I-Oatmeal Cookies kunye ne-Lactation Ikhukhi: Akumangalisi ukuba i-oats iyisithako esifanayo kwi-cookie cookies. Ingaba ungeze amanye ama-galactagogues okanye akunjalo, i-coat oatmeal yenza i-snack enkulu okanye i-dessert.
Yintoni i-Oat Straw?
Inkunkuma ye-Oat iyongezelelo le-oat eyenziwa kwimbewu kunye namacembe e-Avena sativa. Itholakala njenge-capsule, i-tincture, umgubo womhlaba, okanye utshani obunqunywe kwaye buhlanjululwe.
Ukutya ii-Oats ezine-Gluten -ergyergy
Iinqwelo zonke aziququzeleli i-gluten. Ngokuqhelekileyo bayanyamezela nangona abanezifo zeCeliac. Nangona kunjalo, ezinye i-oats zicutshungulwa kunye nemveliso yengqolowa okanye idibene nezinye iimveliso eziqule ngqolowa. Ukuba unayo i-gluten allergies, khangela iilebula kwiimveliso zakho ze-oat ngokucophelela. Umele uthenge kuphela i-oats ecocekileyo ecocekileyo, ezo zibizwa ngokuba yi-gluten-free, okanye i-oats eqhutywe kwi-guten-free facility.
Ngaba ii-Oats Zenza naziphi na iziphumo eziPhakathi?
Iinqwelo zibhekwa njengendawo ekhuselekileyo nenempilo yokutya kwakho. Akukho ziphumo zecandelo ezaziwayo kwaye akukho nxu lumano olwaziwayo olubandakanya ii-oats.
Iinkonzo zezeMpilo ezongezelelweyo zeoats
- Iinqwelo zilungile entliziyweni. Izifundo zibonisa ukuba i-fiber-glucan fiber efumaneka kwi-oats inganciphisa i-cholesterol.
- Iinqwelo zikholelwa ekuncedeni ukunciphisa uxinzelelo lwegazi.
- Iinqwelo zinokukunceda ukuzinzisa amazinga eshukela egazi nje kuphela xa ungayidluli ngokungongeza iswekile.
- I-oats yezolimo zonke iyanelisa. Bakuzalisa kwaye bakugcine ulambile kwakhona ngoko nangoko.
- Iinqwelo ezongeziweyo kwizilwanyana ezinomsoco kunye neemveliso zokuhlambela zinokukunceda ukukhupha isikhumba esicasulayo sabantu abanesifo sengqondo njenge-eczema kunye ne-psoriasis.
- Iinqwelo zifudumala, ziphumule kwaye ziyathuthuzela.
Imithombo
Bown, Deni. Herbal. Iincwadi zeBarnes kunye neeNgcaciso. Inew york. 2001.
Humphrey, Sheila. I-Herbal Mother's Herbal. Press Press. Minneapolis. 2003.
Jacobson, Hilary. UMama wokutya. Rosalind Press. 2007
Moll, Jennifer, PharmD. Ngaba Ukutya Oatmeal Uthintela I-Cholesterol Yakho? I-Cholesterol.About.Com. 2014.
Singh, R., De, S., & Belkheir, A. Avena sativa (i-Oat), i-agent ye-neutraceutical neyrapeutic engabonakaliyo: i-overview. Ukuphononongwa okubalulekileyo kwisayensi yesondlo kunye nokutya. 2013; 53 (2): 126-144.
UChneyney, E., uRolfes, S. Ukuqonda Inkqubo yokutya okunesondlo. Cengage Learning. 2015.