Kodi ndizabwino kudya phala usiku? Oatmeal pachakudya chamadzulo, kapena ngakhale chotupitsa usiku, ndichabwino kwambiri. Oatmeal ili ndi michere yambiri yomwe ingathandize kupewa njala usiku. Kuphatikiza apo, michere ya oatmeal imathandizira kukhala ndi moyo wabwino ndipo imatha kuchepetsa zinthu zomwe zimayambitsa matenda osatha. Oatmeal pa chakudya chamadzulo ndiyofunikanso kuti muzigona mokwanira usiku.
nsonga
Kodi nthawi yabwino kudya mefuta ndi iti? Idyani oatmeal nthawi iliyonse, kadzutsa, nkhomaliro, kapena chakudya chamadzulo, ndipo mupindule ndi mavitamini B, D, ndi K komanso mchere wathanzi kuphatikiza iron, magnesium, manganese, phosphorus, ndi selenium.
Ndi oatmeal yanji yamadzulo?
Oats amabwera m'njira zingapo: zachikhalidwe, kudula zitsulo, kuphika mwachangu, ndi kuphika pompopompo. Pankhani yosankha, mwina mungadzifunse kuti ndi yani wathanzi. Kapena zokhutiritsa kwambiri. Kapena tastier.
Mitundu yonse ya oatmeal imapangidwa ndi 100% ya oat yambewu yonse. Kusiyanitsa kuli pakukonzekera.
Zakale Zakale: Izi ndi ma oats okutidwa omwe amapangidwa pomwe njere za oat zimathiridwa kenako ndikulungika m'mipanda. Izi zimakhazikika m'mafuta a oats kuti asungidwe mwatsopano komanso kuthandiza oats kuphika mwachangu. Amamwa madzi ambiri ndikuphika mofulumira kuposa oats odulidwa achitsulo, nthawi zambiri mumphindi pafupifupi zisanu.
Zitsulo kudula: Oatmeal iyi imadulidwa bwino ndipo imakhala yolimba musanaphike. Oats odulidwa ndi chitsulo amakhala otafuna kwambiri kuposa oats kapena ma oats pomwepo ndipo amatenga mphindi 20-30 kukonzekera.
Kuphika mofulumira: Mtundu uwu wa phala umaphikidwa pa chitofu ndipo umatenga pafupifupi miniti kukonzekera. Oatmeal wophika mwachangu amachepetsedwa ndikuwotchera nthunzi kuti afupikitse nthawi yophika. Amathanso kutenthedwa ndi microwave.
Chithunzi: payekha phukusi la oatmeal limakhala locheperako komanso lophika kale, kenako limalimbikitsanso microwave mphindi. Amakhala ndi mawonekedwe owoneka bwino kuposa ma oats ena okutidwa ndi zonunkhira kapena zotsekemera nthawi zambiri zimawonjezeredwa pamtunduwu.
Chifukwa chake mtundu womwe mungasankhe ndi nkhani yakukonda kwanu pankhani yakulawa, kapangidwe kake, ndi nthawi yophika. Malingana ngati palibe zotsekemera zowonjezera, mitundu yonse ya oats imakhala ndi thanzi lofanana, malinga ndi Whole Grains Council.
Macronutrients nthawi iliyonse patsiku
Nthawi iliyonse mukasankha kudya oatmeal, mudzapindula ndi kuchuluka kwa michere ndi mphamvu zomwe zimakupatsani. Gawo limodzi la chikho cha oats ouma a Quaker ali ndi Makilogalamu 148 . Thupi lanu limafuna zopatsa mphamvu kuti ligwire bwino ntchito. Ngati mukuda nkhawa kuti muchepetse kulemera kwanu, oatmeal ndi njira yabwino yopezera chakudya ndipo shuga amakhala wopanda tsabola.
Pulogalamu ya Malangizo a Zakudya amalangiza kuti kudya kwa kalori kuyenera kukhala makilogalamu 1,600 mpaka 2,400 patsiku kwa azimayi achikulire komanso ma calories 2,000 mpaka 3,000 patsiku kwa amuna akulu, kutengera ntchito ndi msinkhu.
Oats ndimapuloteni abwino omwe ali ndi kulimbitsa bwino ma amino acid . Mupeza 11% ya Daily Value (DV) yanu yamapuloteni okhala ndi magalamu 5.5 pa theka la chikho cha oats mwachangu. Mumafunikira mapuloteni kuti mukhale ndi minofu, mafupa, ndi cartilage.
Oats ali ndi mafuta ochepa ndi magalamu 2.8 mu theka la kapu yotumikira. Mwa ndalamazo, 2 peresenti ya DV yanu ili ndi mafuta okhutira. Pulogalamu ya USDA imalimbikitsa Mumachepetsa mafuta omwe mumadya tsiku lililonse mpaka ochepera 10 peresenti ya mafuta onse omwe mumadya.
Oatmeal imakusungani nthawi zonse
Oats amadziwika kuti ndi gwero labwino kwambiri la fiber, kupereka 15% ya DV yanu pa theka chikho. CHIKWANGWANI ndichofunikira kuti thanzi lanu likhale logaya chakudya. Oats amakhala mitundu iwiri ya ulusi : sungunuka, womwe umasungunuka m'madzi ndipo utha kuthandiza kutsitsa magazi m'magazi ndi mafuta m'thupi, komanso michere yosasungunuka, yomwe thupi lanu silingathe kuwonongeka.
Zilonda zosasungunuka sizikhalabe zolimba, ndikuwonjezera zochulukirapo kuti zithandizire kudya m'mimba, m'matumbo, m'matumbo, kenako ndikutuluka m'thupi lanu. CHIKWANGWANI chingakuthandizeni kupewa kudzimbidwa pofewetsa chopondapo chanu ndikuwonjezera kukula kwake. Itha kuthandizanso kutsekula m'mimba poyamwa madzi ndikuwonjezera zochulukirapo pampando wanu.
CHIKWANGWANI mu oats chimawerengedwa kuti ndi chothandiza kuposa michere ya zipatso ndi ndiwo zamasamba ndipo chitha kuchepetsa chiopsezo cha matenda opatsirana ndi matenda ashuga, malinga ndi Harvard TH Chan Sukulu Yathanzi Labwino .
Chakudya chabwino cha odwala matenda ashuga
Ngati muli ndi matenda ashuga, oatmeal, yomwe mwachilengedwe imakhala ndi sodium ndi shuga, ikhoza kukhala yowonjezera kuwonjezera pazakudya zanu kuti zithandizire kuchepetsa kuchuluka kwa shuga wamagazi, mwinanso chifukwa cha magnesium. Oatmeal ili ndi 27% DV pakamagwiritsa ntchito magnesium.
Malinga ndi National Institutes of Health, chakudya chomwe chili ndi magnesium yambiri chimachepetsa chiopsezo chotenga matenda a shuga a mtundu wa 2. Magnesium imathandizira kuswa shuga mthupi lanu kuti ichepetse insulin kukana , zomwe zimayambitsa matenda a shuga.
Oats amakhalanso ndi otsika glycemic index (GI). GI ndi njira yowerengera kuchuluka komanso kuthamanga kwakamadzimadzi kumatulutsa magazi m'magazi. Zakudya zochepa za GI zimatulutsa shuga pang'onopang'ono komanso mosasintha, zomwe zimapindulitsa ngati muli ndi matenda ashuga. Mapepala a 55 GI a oats ndi abwino mukafunika kuwongolera kuchuluka kwa shuga wamagazi.
Mafuta a oatmeal ndi chifukwa china chomwe chimakhalira chakudya chabwino chamadzulo kapena chotupitsa usiku ngati muli ndi matenda ashuga. Kusanthula meta kuchokera ku 2018, kofalitsidwa mu Zolemba za Chiropractic Medicine , adaphunzira za mphamvu ya zakudya mu mtundu wachiwiri wa shuga.
Kuwunikaku kunatsimikizira kuti CHIKWANGWANI, makamaka chimanga chopangidwa kuchokera ku oats ndi balere, sichingangochepetsa chiopsezo chokhala ndi matenda a shuga amtundu wa 2, komanso zitha kuthandizanso anthu omwe ali ndi matenda ashuga kuti achepetse magazi m'magazi.
Pewani njala
Oatmeal imakhala ndi magalamu 27 azakudya zophatikizika, zomwe zimachedwa kugaya komanso zimatenga nthawi yayitali kuti ziwonongeke mthupi lanu kuposa zopatsa mphamvu. Kaya mumadya oatmeal pa chakudya chamadzulo kapena oatmeal yamadzulo ngati chotupitsa, zakudya zamagulu azakudya zimakupangitsani kukhala omasuka kwanthawi yayitali, zomwe ndizofunikira kwambiri pakuchepetsa njala yanu ndikuwongolera njala.
Kafukufuku wofalitsidwa mu Zakudya Zabwino mu 2014 adapeza kuti oatmeal, onse pompano komanso achikale, ndi othandiza kwambiri kukhuta kuposa zakudya zina zokonzeka kudya. Chifukwa chake ngati zikukuvutani kugona pamimba yopanda kanthu kapena shuga wotsika magazi, oatmeal itha kuthandiza kuthana ndi zakumwa pakati pausiku.
Kugona bwino usiku
Mukamaliza mbale yanu ya oatmeal kuti mudzadye chakudya chamadzulo, mungafune kubwerera mmbuyo, kupumula, komanso kupsinjika musanagone. Kutembenukira, oatmeal ikuthandizani. Oatmeal imakhala ndi amino acid yotchedwa tryptophan, mankhwala osokoneza bongo omwe amachititsa kuti thupi likhale lofewa, komanso kugona.
Psychology Lero imafotokoza kuti ma carbohydrate mu oats amalimbikitsa kutulutsa kwa insulin, komwe kumathandiza tryptophan kulowa muubongo. Ubongo wanu umatembenuza tryptophan kukhala serotonin, ubongo wa neurotransmitter wofunikira pakuwongolera kugona, kudya, kupweteka, komanso kusinthasintha, komanso melatonin, mahomoni omwe amayendetsa magonedwe anu ogona.
Kafukufuku wofalitsidwa mu Zakudya zopatsa thanzi mu 2016 adasanthula momwe magulu osiyanasiyana a tryptophan amakhudzira momwe amagwirira ntchito komanso ubongo. Ofufuza apeza kuti kuchuluka kwa ma serotonin otsika muubongo kumalumikizidwa ndi nkhawa, kusasangalala, kukhumudwa, komanso kuwonongeka kwa kukumbukira.
Zimathandiza kuchepetsa cholesterol
Kudya mbale ya oatmeal pachakudya kumathandizanso kuchepetsa kuchuluka kwama cholesterol. Chipatala cha Mayo akuti fiber yosungunuka mu oats imatha kuchepetsa kuyamwa kwa cholesterol m'magazi. Chipatala cha Mayo chikusonyeza kuti magalamu 5 mpaka 10 a zinthu zosungunuka tsiku lililonse zitha kutsitsa cholesterol cha LDL (choyipa).
Kapu ya theka (40-gramu) yotulutsa oatmeal imapereka pafupifupi magalamu anayi a fiber komanso pafupifupi magalamu awiri azitsulo zosungunuka. Powonjezera zipatso, monga zipatso kapena nthochi, mumakhala ndi michere yambiri.
Kafukufuku woyendetsedwa wofalitsidwa mu Lipids mu Zaumoyo ndi Matenda mu 2017 adayesa mayanjano omwe amagwiritsidwa ntchito ndi oatmeal ndi milomo yama lipid ku Amwenye aku Asia omwe anali ndi cholesterol yamagazi pang'ono. Ophunzira omwe amalandira phala lopangidwa tsiku ndi tsiku lopangidwa ndi oats anali ndi kuchepetsedwa kwa 8.1% pamlingo wambiri wama cholesterol.
Mapeto ake ndikuti kudya kwa magalamu atatu a fiber osungunuka tsiku ndi tsiku kumathandiza kuchepetsa cholesterol chonse cha LDL.
Mapindu odana ndi zotupa motsutsana ndi matenda
Oatmeal amadziwika kuti ali ndi zida zamphamvu za antioxidant zomwe zili ndi vitamini E komanso mchere wamkuwa, zinc, ndi selenium. Kuphatikiza apo, penti ya phenolic yapezeka mwa mafuta okha wotchedwa avenanthramide (Avns) amatenga gawo pazotsatira zake zotsutsana ndi zotupa komanso zoteteza ku antioxidant pakusungabe thanzi lanu ndikukutetezani ku zovuta zingapo.
Umboni woperekedwa mu kafukufuku wofalitsidwa mu Kubwereza kwa Pharmacognosy mu 2018 akuwonetsa kuti Avns ndiwothandiziratu wochizira matenda angapo opatsirana omwe amapezeka ndi khansa, matenda ashuga komanso matenda amtima. Chomaliza chinali chakuti kudya oats nthawi zonse ku Avns kumatha kukhala ndi phindu poletsa ndikuchiritsa matenda ambiri okhudzana ndi ukalamba.
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