Kana uri kusangana nematambudziko akadai kupukunyuka, irritable bowel syndrome, hemorrhoids kana mamiriro akakomba akadai sekenza yekoloni uye chirwere chemoyo chemoyo, zvingangoita kuti kudya kwako hakuna kukwana. fiber. Ichi chinhu chakakosha chinogona kuita mutsauko wakakura muhutano hwemuviri wedu, uye chimwe chezvakapfuma uye zvakanyanya kuenderana chikafu mufiber. oatmeal.
Tsvakurudzo yezvokurapa yakaratidza kuti kudya kwepamusoro-fiber hakusi kungovandudza mudumbu, asiwo inobatsira kuderedza cholesterol yakaipa, kudzora mazinga e shuga yeropa, kudzivirira obesidad uye kuderedza njodzi yekugadzira mamwe marudzi e cáncer. Naizvozvo, kuziva chikafu chinopa zvinhu izvi, sehupfu hweoat, kwakakosha mukusimudzira mararamiro ane hutano.
Hupfu hweoat: Zvivakwa uye mabhenefiti
Hupfu hweoat chikafu chakawana mukurumbira mumakore gumi apfuura, kunyanya kuve imwe nzira ine hutano kune humwe hupfu hwakanatswa. Ichi chigadzirwa, chinobva pakukuya zviyo zve oat, chakaderera zvikuru makoriyori, yakapfuma mufiber uye ine zvakawanda zvinovaka muviri zvakanakira.
Zvakakosha kutaura kuti ine marudzi maviri e fiber: soluble e insoluble. Soluble fiber inobatsira kuderedza LDL cholesterol (yakaipa cholesterol) uye inodzikamisa mazinga ehuga. Ropa glucose, nepo isinganyungudika inokurudzira kugayiwa, inodzivirira kuvharwa uye inosimudzira hutano hwematumbo emaruva.
1. Batsiro kumwoyo
Kugara uchinwa oat hupfu kunogona kubatsira zvakanyanya mukuderedza njodzi ye zvirwere zvepfungwa. Izvi zvinokonzerwa nehuwandu hwayo hwepamusoro hwe beta-glucan, fiber inonyungudika inoderedza kunyura kwemafuta muura. Kungotora 3 gramu ye soluble fiber kubva kune oats pazuva kunogona kuderedza LDL cholesterol zvinobudirira.
Mukuwedzera, oats ine antioxidants s Avenanthramide, iyo ine anti-inflammatory properties uye inobatsira kuvandudza kutenderera nekuwedzera kugadzirwa kwe Nitric oxide, kuzorodza tsinga dzeropa.
2. Kudzora shuga muropa
Kutenda kune yakaderera glycemic index uye zvirimo zve zvakaoma makabhohaidhiretsi, hupfu hwehupfu hwakanakira vanhu vanoda kudzora mazinga avo shuga yeropa. Izvi zvinonyanya kubatsira kune avo vanotambura chirwere cheshuga, sezvo kunonoka kunyura kwemacarbohydrates ayo kunodzivirira glucose spikes.
Maererano neAmerican Diabetes Association, zvinokurudzirwa kushandisa pakati pe20 ne35 magiramu e fiber pazuva, uye kapu yeoti yakabikwa inopa kumativi mana magiramu.
3. Ally kuderedza uremu
Oatmeal chishandiso chinobatsira kune avo vari kutsvaga kuderedza uremu. Yayo yakakwira fiber yemukati inogadzira a kunzwa kweshungu iyo inodzivisa kushandiswa kwezvokudya zvakanyanya zuva rose. Mukuwedzera, yakaderera mumakoriyori, zvichiita kuti zvive zvakanaka kuisa mukati zvirongwa zvekudya zvine hutano.
Kuibatanidza mukudya kwemangwanani, semuenzaniso, kunogona kukuchengetedza kugutsikana kusvika masikati, kuderedza kudiwa kwezvikafu zvisina kunaka.
4. Utano hwekudya
Zvakanakira oatmeal ye digestive system zvinocherechedzwa. Iyo insoluble fibers iripo muchikafu ichi inokurudzira peristaltic kufamba yeura, kudzivirira kuvimbiswa uye kukurudzira kugaya zvakanaka.
Kune rumwe rutivi, inoshanda sea natural prebiotic, kudyisa mabhakitiriya anobatsira mumatumbo uye kuvandudza intestinal microbiota.
5. Inosimbisa mapfupa nemhasuru
oats ine zvakakosha zvicherwa s calcio, the magnesio and the mutambo, izvo zvakakosha kuchengetedza hutano hwemapfupa. Uyezve, zvirimo protein yepamusoro-soro uye yakakosha amino acids inobatsira kudzivirira kurasikirwa kwemhasuru, zvichiita kuti ive yakakodzera vatambi uye vanhu vakuru.
Mashandisiro ehupfu hweoat mukudya kwako
Imwe yemabhenefiti makuru ehupfu hweoat ndiyo yayo culinary versatility. Inogona kushandiswa mumhando dzakasiyana-siyana dzekubika, kubva zvingwa y cookies kunyange soups uye smoothies. Iwe unogona kutogadzira hupfu hwako kumba nekukuya oats yakakungurutswa mublender.
Recipe mazano neupfu hweoat
- Healthy Pancakes: Sanganisa hupfu hweoat ne yai, mukaka wemuriwo uye zvishoma zvishoma sinamoni kwekudya kwemangwanani kunovaka muviri.
- Oatmeal Cookies: Sanganisa hupfu ne banana, miel y nzungu nokuda kwekudya kunosimbisa.
- Oatmeal-based pizza: Shandisa hupfu kugadzirira chiedza, gluten-isina mukanyiwa.
Zvizoro zvehupfu hweoat
Pamusoro pekubatsira kwayo kwekudya, hupfu hweoat inoshandiswa zvakare kuchengetwa kweganda. Kutenda kune inonyorovesa uye inozorodza zvimiro, zvakajairika kuiwana mumasikisi echiso uye zvigadzirwa zveganda rinonzwa.
Kugadzirira mask yemusha iri nyore: sanganisa mvura neupfu hweoat kusvikira wawana paste uye woisa paganda kuti uderedze kutsamwa uye uvandudze ganda.
Oatmeal ibwe rinovaka muviri uye rekushongedza rinofanirwa nenzvimbo mune chero imba. Zvingave zvekutarisira hutano hwako hwekudya, kusimbisa moyo wako kana kuvandudza ganda rako, chinhu ichi isarudzo yakakwana uye inowanikwa. Kubatanidzwa kwayo nguva dzose hakungove nesimba rekushandura kudya kwako, asiwo kukurudzira a general kugara zvakanaka supported.