Mukaka weoat: mabhenefiti makuru uye maitiro ekuigadzira pamba
Zvemukati
Mukaka weoat chinwiwa chemuriwo chisina lactose, soya uye nzungu, ichiita sarudzo yakanaka kwazvo kune vanodya nyama uye vanhu vanotambura nekusagadzikana kweiyo lactose kana avo vari allergiki kune soy kana mamwe marimu.
Kunyangwe oats isina gluten-isina, inogona kugadziriswa mumaindasitiri ane zviyo zvegluten uye inosvibiswa. Naizvozvo, zvakakosha kuti utarise chikafu chine hutano, icho chinofanirwa kuratidza kuti haina guten kana kuti haina zvimiro. Mune zviitiko izvi, inogona kushandiswa nevanhu vane chirwere chechiliac kana kunzwisisika kweguteni.
Mukaka weoat unogona kushandiswa pakudya kwemangwanani, zvekudya zvekudya nekugadzira smoothies, makeke kana zviwitsi, semuenzaniso, uye inogona kutengwa kuchitoro, zvitoro zvekudya zvine hutano kana kugadzirirwa kumba nyore uye nehupfumi.
Iwo mabhenefiti makuru emukaka weoat ndeaya:
- Inobvisa kuzvimbirwa uye inogonesa kugaya, sezvo iri yakapfuma mumicheka;
- Batsira kudzora chirwere cheshuga, nekuti inopa inononoka-kutora macarhydrate, iyo inobvumira shuga yeropa kudzorwa;
- Inokurudzira kuonda, nekuti yakafuma mumicheka inobatsira kuwedzera kunzwa kwekuguta uye inopa mashoma macalorie, sekureba sekusanganiswa mune ine hutano hwakaderera-koriori chikafu;
- Inobatsira kudzikisa cholesterolnekuti yakafuma mune imwe mhando yefaera inonzi beta-glucan, iyo inoderedza cholesterol yemuropa uye inoderedza njodzi yechirwere chemwoyo chakakomba, senge chirwere chemwoyo kana sitiroko.
Pamusoro pezvo, oat mukaka unobatsirawo kuzorodza muviri, sezvo iine phytomelatonin, iyo inofarira kurara kwakanaka, ichiva chikafu chinonyanya kukodzera kune vanorwara nekushaya hope.
Kugadzira oat mukaka kumba
Mukaka weoat unogona kugadzirwa pamba nenzira yakapusa, inoda chete makapu maviri eoats akakungurutswa nemikombe mitatu yemvura.
Kugadzirira modhi:
Isa oats mumvura uye rega ichinyorove kweawa imwe. Mushure menguva iyoyo, isa zvese mu blender uye sanganisa zvakanaka. Wobva waomesa uye pedza ipapo kana kuisa mufiriji kwemazuva matatu. Kuita kuti chinwiwa chiwedzere kunakidza, madonhwe mashoma evanilla anogona kuwedzerwa.
Ruzivo rwehutano
Iyi tafura inotevera inoratidza kuumbwa kwehutano hwe100 g yemukaka weoat:
| Zvikamu | Huwandu mu100 g yemukaka weoat |
| Simba | 43 macalorie |
| Mapuroteni | 0,3 g |
| Mafuta | 1.3 g |
| Carbohydrate | 7.0 g |
| Fibhi | 1.4 g |
Izvo zvakakosha kuti munhu azive kuti, kuti awane mabhenefiti ese anoratidzwa pamusoro, mukaka weoat unofanirwa kuve chikamu cheyakaenzana uye ine hutano chikafu. Uye zvakare, mukaka unotengwa mushopu unowanzo wedzeredzwa necalcium, vitamini D uye zvimwe zvinovaka muviri.
Kunze kwekutsinhana mukaka wemombe wemukaka weoat, zvinokwanisika kutora kumwe kuchinjaniswa kwekudya kudzivirira chirwere cheshuga uye neBP. Ona dzimwe shanduko dzaungaite muvhidhiyo iyi nenyanzvi yezvokudya Tatiana Zanin:
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