Zakudya zimakhudza kwambiri odwala omwe ali ndi matenda ashuga. Chakudya chosankhidwa bwino chimatha kusintha moyo wamunthu wodwala matenda ashuga. Mafuta omwe amadya pafupipafupi a shuga amakhala ndi zotsatirapo zabwino pa kapamba ndi thupi lonse.
Yofunika katundu wa oats
Kuphatikizidwa kwa tirigu kuli ndi mavitamini ndi michere yomwe imathandizira pakuyeretsa mitsempha yamagazi ndikuchotsa cholesterol yoyipa. Kuphatikizikako kumakhalanso ndi mapuloteni, mafuta, ma amino acid, fiber ndi pectin. Ndi matenda amtundu wa 1 komanso matenda a shuga a 2, kufooka kwa odwala kumachepetsedwa, nthawi zambiri amakhala ndi matenda opatsirana. Mavitamini amathandizira kulimbitsa chitetezo cha mthupi, chomwe chimakupatsani mwayi wochotsa matendawa mwachangu.
Kuphatikizidwa kwa tirigu kuli ndi mavitamini ndi michere yomwe imathandizira pakuyeretsa mitsempha yamagazi ndikuchotsa cholesterol yoyipa.
Chifukwa chophatikizika chotere cha michere, ma oat amayamikiridwa chifukwa chaopindulitsa, omwe amagwiritsidwa ntchito pazakudya zamagulu pochiza matenda ambiri. Kugwiritsa ntchito mafuta oopsa a shuga kumachepetsa shuga m'magazi ndipo kumateteza mitsempha yamagazi kuti isatsekeke.
Zopindulitsa zama magnesium
Magnesium ion, omwe ali mbali ya chimanga, amathandizira odwala matenda ashuga kusintha magazi, kusintha kagayidwe ndi kupewa matenda a mtima. Magnesium ndiyofunikira pathupi labwino, kuperewera kwa chinthu ichi kumabweretsa mavuto azaumoyo. Magnesium imathandizanso kukonza zochitika muubongo, zomwe ndizofunikira kwa odwala okalamba omwe ali ndi vuto la kuiwala komanso kusakwiya.
Silicon ndi phosphorous
Sinthani mkhalidwe wa anthu odwala matenda ashuga komanso zinthu monga silicon ndi phosphorous. Silicon ndiyofunikira kusamalira khoma lamitsempha kamvekedwe, phosphorous imathandizira kukonza kwamphamvu kwamikodzo, yomwe imapanikizika kwambiri ndi matenda ashuga.
Mafuta ophikira
Mafuta ali ndi mafuta ambiri azamasamba omwe amakhala ndi mafuta ochulukirapo a polyunsaturated. Izi zimakupatsani mwayi woyambitsa kagayidwe kake m'thupi la anthu odwala matenda ashuga, kusintha matenda a lipid komanso kuchepetsa kuchuluka kwa cholesterol yoyipa.
Inulin
Croup imayamikiridwa makamaka chifukwa imakhala ndi enzyme yapadera - inulin, yomwe ndi chithunzi chamtundu wa insulin yopangidwa ndi kapamba. Kamodzi m'thupi, inulin samadulidwa ndi hydrochloric acid. Pokopa glucose wa chakudya pawokha, simalola kuti azilowetsa m'magazi. Mwazi wamagazi umakhalabe wokhazikika.
Inulin imathandizira kuti kapamba azigwira ntchito bwino komanso amathandizira kuchotsa cholesterol yoyipa ndi zinthu zoopsa m'thupi. Poyerekeza izi, thanzi la wodwala limayenda bwino ndipo ntchito yake imayenda bwino.
Contraindication
Ngakhale pali zabwino zambiri za oatmeal, amakhalanso ndi zotsutsana. Pogwiritsa ntchito molakwika zakumwa ndi zakumwa zoledzeretsa kuchokera ku oats, kuchuluka kwa phytic acid kumadziunjikira m'thupi, zomwe zimalepheretsa calcium.
Zakudya zochokera ku oats ndizoletsedwa kugwiritsa ntchito matenda oopsa a chiwindi komanso pamaso pamiyala ya chikhodzodzo.
Chenjezo liyenera kugwiritsidwa ntchito pochiza odwala matenda ashuga omwe ali ndi mavuto ammimba. Musanagwiritse ntchito maphikidwe kuchokera ku oats, muyenera kufunsa dokotala kuti muchepetse zovuta.
Zakudya za oatmeal tikulimbikitsidwa kuti mumwe madzi ambiri.
Chifukwa cha kuchuluka kwa CHIKWANGWANI mu phala, phokoso litha kupezeka mwa odwala ena. Kupewa chizindikiro chosasangalatsa ichi, tikulimbikitsidwa kumwa oatmeal ndi madzi okwanira. Mosamala komanso pokhapokha ngati dokotala atavomereza, ndikulimbikitsidwa kuti azimayi azigwiritsa ntchito mankhwala ndi mankhwala osokoneza bongo panthawi yomwe ali ndi pakati. Pochiritsa oats, munthu sayenera kukana mankhwala omwe adokotala amupatsa. Maphikidwe ena akhoza kukhala kuwonjezera pa njira yayikulu yamankhwala.
Momwe mungagwiritsire ntchito dzala pochiza?
Chithandizo cha oats omwe ali ndi matenda ashuga amalola odwala kuti asiyanitse zakudya, chifukwa phala ili lingagwiritsidwe ntchito mosiyanasiyana. Kuphatikiza apo, pali maphikidwe ambiri pokonzekera mankhwala ndi mankhwala osokoneza bongo, kugwiritsidwa ntchito kwake komwe kumatha kusintha mkhalidwe wa odwala matenda ashuga.
Msuzi wa oat
Monga chithandizo, oats amagwiritsidwa ntchito pa matenda a shuga mwanjira ya decoction. Kuti akonzere decoction wa oats, kapu imodzi ya phala imathiridwa ndi magalasi awiri amadzi otentha. Kusakaniza kumaphikidwa pamoto wotsika kwa mphindi zosachepera 10, mpaka kubwezeretsedwa ku zakudya. Mutatha kusefa, msuzi wochiritsa ndi wokonzeka kugwiritsa ntchito. Njira ya mankhwala kumatenga pafupifupi milungu iwiri.
Imwani decoction musanadye theka lagalasi, lomwe limapukusidwa kale ndi madzi ofunda. Kusintha kukoma kwa chakumwacho ndikuloledwa kuwonjezera uchi pang'ono kapena wokoma. Ndi kumwa pafupipafupi kumwa, wodwalayo amatithandizanso kagayidwe, kamakongoletsa magwiridwe ake amkodzo ndi amanjenje.
Msuzi wa Flax
Pofuna kuchepetsa shuga m'magazi, oo decoction wokhala ndi nthanga za fulakesi amaonedwa kuti ndi othandiza komanso ogwira ntchito. Ndikofunikira kutenga 2 g la udzu wa oats zofesedwa, masamba a mabulosi abulu, masamba owuma nyemba ndi mbewu za fulakesi. Zigawo zonse ziyenera kuyikidwa pansi mosamala, ziyikidwe mu thermos ndikutsanulira madzi otentha (1 l). Osakaniza amayenera kuthiridwa kwa maola osachepera 8, ndiye kuti umasefedwa kudzera mu chidebe ndikuwudya masana m'magawo ang'onoang'ono mutatha kudya.
Pofuna kuchepetsa shuga m'magazi, oo decoction wokhala ndi nthanga za fulakesi amaonedwa kuti ndi othandiza komanso ogwira ntchito.
Kulowetsedwa
Mankhwala wowerengeka, kulowetsedwa kwa oat kumagwiritsidwa ntchito kwa odwala matenda ashuga, ndikamadya pafupipafupi kumachepetsa kuchuluka kwa shuga m'magazi, kumachepetsa katundu pa thupi. The kulowetsedwa amachita pang'onopang'ono ndipo kumalepheretsa kukoka kwa zinthu zothandiza m'thupi.
Kuti akonze kulowetsedwa kwamachiritso, 100 g ya tirigu ayenera kupangidwa ndi makapu atatu a madzi otentha. Osakaniza amakakamizidwa pansi pa chivundikiro kwa maola osachepera 8, ngati izi zachitika madzulo, ndiye kuti m'mawa padzakhala chakumwa chomaliza. Kulowetsedwa kuyenera kusefedwa ndi kutengedwa tsiku lonse m'magawo ang'onoang'ono.
Chinsinsi china chopanga kulowetsedwa. 300 g ya njere za peeled imayikidwa mu chidebe cha magalasi atatu ndi kuthiridwa ndi madzi otentha owira. Mtsuko umakutidwa ndikuumirizidwa m'malo abwino kwa maola osachepera 10. Njira yotsirizidwa imasefedwera kudzera mu chidebe ndipo chimadyedwa masana mukamva ludzu.
Kissel
Amakumba mafuta mosalala bwino, okonzedwa pamaziko a oats, amadziphimba ndi nembanemba yam'mimba. Pogaya grits kuti ufa, 200 g wa ufa wolandiridwa umathiridwa mu madzi okwanira 1 litre ndikuwusefa kwa mphindi 40 mpaka madzi amadzala. Pambuyo pa izi, osakaniza amathira mu colander ndikusefa.
Amakumba mafuta mosalala bwino, okonzedwa pamaziko a oats, amadziphimba ndi nembanemba yam'mimba.
Nthambi
Mu matenda a shuga, chinangwa cha oat chimagwira bwino thupi, ndipo chinangwa chouma chimaphatikizidwa m'madzi musanagwiritse ntchito. Mutha kudya chinangwa chouma ndikumwa madzi ambiri. Njira ya mankhwala ayenera kuyamba ndi 1 tsp. patsiku, pang'onopang'ono tsiku lililonse mlingo umakulitsidwa mkati mwa sabata mpaka 3 tsp. Nthambi imapereka thupi ndi mavitamini, calcium, magnesium, imalimbikitsa matumbo ndikuthandizira kuchotsa poizoni.
Analaulira mafuta
Ndikofunika kuphatikiza mafuta ophukira muzakudya. Mbewuzo zimaphikidwa m'madzi pang'ono mpaka kumatulutsa wobiriwira. Mbewu zouma zimasambitsidwa pansi pamadzi ndikuwonjezera ku saladi, kefir ndi mbale zina, ndikofunikira kuti muzigwiritsa ntchito tsiku lililonse. Zikumera zitha kuphwanyidwa pogwiritsa ntchito burogule powonjezera madzi pang'ono, ndikuzisunga m'chidebe chotseka mufiriji.
Mafuta Abwino
Zakudya zopangidwa kuchokera ku oats ndizopangira mavitamini ofunikira, fiber ndi chakudya chamagulu. Ndikokwanira kuthira ma Hercules flakes ndi madzi otentha, ndipo pambuyo pa mphindi 5 oatmeal yakonzeka. Gawo la phala limakhutitsa thupi kwakanthawi pambuyo popewa, zomwe zimathandiza kuchepetsa thupi.
Porridge
Ndi matenda a shuga, ndikofunikira kudya oatmeal, phala imayendetsa bwino chimbudzi komanso imachepetsa cholesterol yoyipa m'thupi. Mutha kuphika phala lonse la chimanga kapena chimanga, tikulimbikitsidwa kuphika m'madzi osaposa mphindi 5. Kwa chikho chimodzi cha phala, makapu awiri amadzi adzafunika kuti phala lisatenthe, liyenera kuwinditsidwa nthawi ndi nthawi. Kuti musinthe kukoma kwanu mu mbale yomalizidwa, mutha kuwonjezera zipatso, mtedza, sinamoni. Ngati mukufuna, onjezani mkaka wopanda mafuta ndi supuni ya uchi.
Muesli
Pogulitsa mutha kupeza muesli kuchokera ku oatmeal, awa ndi ma flakes omwe amathandizidwanso mwapadera. Amalimbikitsidwa kugwiritsa ntchito m'malo mwa kadzutsa, kutsanulira mkaka wopanda mafuta kapena yogati yachilengedwe. Musanagule, muyenera kuwerenga mosamala mawonekedwe, muesli sayenera kukhala ndi shuga.
Pie
Kunyumba, mumatha kuphika mkate wokoma komanso wathanzi, onse akulu ndi ana angakonde mchere. Mu chidebe, sakanizani makapu 1.5 a oatmeal, 1 tbsp. l cocoa ufa, nthochi ziwiri ndi madeti 4, pre-woswidwa ndi blender, komanso mtedza ochepa. Zosakaniza zonse zimasakanikirana bwino, zosakaniza zotsalazo zimayikidwa ndi wosanjikiza wowonda mumphika wophika, womwe kale umakhala wokutidwa ndi pepala lozikika lomwe limanyowa mumafuta az masamba. Kuphika mkate mu uvuni kwa mphindi 15, kudula misa yomaliza m'magawo ndi ozizira.
Ma Baa
Ngati simungathe kukonza chakudya chokwanira kuntchito, mutha kupita ndi oat, omwe amagulitsidwa m'madipatimenti apadera a odwala matenda ashuga. Ma bar atatu omwe amadya adzalowe m'malo mwa zakudya za tsiku ndi tsiku, adzapindulitsa thupi, kuwapatsa zinthu zofunika.
