Chakudya cham'mawa chabwino kwa anthu ochepa komanso athanzi. Kuwonetsa zabwino zakudya oatmeal!

Ngakhale anthu ena amazengereza kudya oatmeal, kusankha ma flakes otsekemera ndi muesli, ndikofunikira kuphatikiza chakudyachi muzakudya zanu. Mukhoza kukonzekera m'njira zambiri: kuwonjezera zipatso, uchi, mtedza - zonse zimadalira luso lanu ndi zokometsera zomwe mumakonda. Oatmeal amadyedwa osachepera 3-4 pa sabata amakupangitsani kukhala opepuka, athanzi komanso amphamvu mwachangu. Dziwani zabwino za oatmeal zomwe mwina simunamvepo, ndipo mudzafuna kuwonjezera pazakudya zanu zam'mawa.

1. Zambiri za fiber - ngati mumadya magalamu atatu a ulusi wosungunuka m'madzi tsiku lililonse, mumatsitsa cholesterol yanu ndi 3-8% (!). Zimangochitika kuti oats ali m'malo oyamba ponena za fiber, makamaka gawo lake lamtengo wapatali, losungunuka. Zili ndi zotsatira zabwino kwambiri pa thanzi lathu, chifukwa sizimangochepetsa cholesterol, komanso zimathandiza kupewa matenda ambiri. Ilinso ndi prebiotic properties, mwachitsanzo, ndi malo oberekera mabakiteriya abwino. Imachepetsa njira zopangira shuga, motero kupewa matenda a shuga ndi kunenepa kwambiri (kudzakhala chakudya choyenera kwa anthu omwe amadya), kumathandizira kuchotsa poizoni m'thupi, kuliyeretsa, ndikuletsanso kuchuluka kwa maselo a khansa. Komanso, kumalimbitsa chitetezo cha m'thupi. Mu oatmeal timapezanso mtundu wosasungunuka wa fiber, womwe umapereka kumverera kwa satiety (zomwe zimathandizira kuchepetsa zopatsa mphamvu zazakudya), zimathandizira matumbo komanso zimathandizira kutentha kwa mtima kapena hyperacidity.
2. Mavitamini okha - oat tirigu ndi wolemera kwambiri mu mapuloteni komanso seti yabwino kwambiri ya amino acid. Mbale ya oatmeal ndi mkaka kapena yogurt imapereka thupi ndi maselo a ubongo ndi mlingo woyenera wa vitamini B6, womwe umapangitsa kukumbukira ndi kulingalira. Chifukwa chake, chidzakhala chakudya choyenera kwa anthu mayeso ofunikira asanachitike, kugwira ntchito zomwe zimafunikira kuchita masewera olimbitsa thupi, komanso ophunzira. Kuphatikiza apo, tipezamo vitamini B1 ndi pantothenic acid, zomwe zimachotsa kutopa ndi kukwiya. Oats amakhalanso ndi mankhwala ambiri oletsa kupsinjika maganizo komanso zinthu zomwe zimachotsa maganizo oipa. Ndiwothandizana ndi anthu omwe amasamala za kukongola, chifukwa ali ndi vitamini E yambiri, yomwe imateteza maselo ndi kuchepetsa ukalamba.
3. Mafuta acid amtengo wapatali - oats ali ndi mafuta ambiri poyerekeza ndi mbewu zina, koma awa ndi mafuta ofunika kwambiri kwa thupi. Mafuta osatulutsidwa omwe amapezeka mu oatmeal sangathe kupangidwa ndi thupi, choncho amaperekedwa kunja. Udindo wawo ndi wofunikira kwambiri: amalepheretsa mapangidwe a magazi, kuteteza ndi kuthandizira kuchiza atherosclerosis, komanso kusamalira khungu la hydration kuchokera mkati. Komanso, iwo kuchepetsa zizindikiro za ziwengo.