Kunyangwe vamwe vanhu vachizeza kudya oatmeal, vachisarudza zvinotapira flakes uye muesli, zvakakodzera kusanganisa chikafu ichi mukudya kwako. Iwe unogona kuzvigadzirira nenzira dzakawanda: kuwedzera michero, uchi, nuts - zvose zvinoenderana nekusika kwako uye zvinonaka zvinosarudzwa. Oatmeal inodyiwa kanenge 3-4 nguva pavhiki ichaita kuti unzwe wakareruka, uine hutano uye uine simba nekukurumidza. Ziva zvakanakira oatmeal izvo zvaungave usati wanzwa nezvazvo, uye iwe uchakurumidza kuda kuiwedzera kune yako yemangwanani menyu.
- Fiber yakawanda - kana iwe ukadya magiramu matatu emvura-soluble fiber zuva rega rega, iwe uchadzikisa cholesterol yako ne3-8% (!). Izvo zvinongoitika kuti oats ari munzvimbo yekutanga maererano nefiber content, kunyanya iyo inonyanya kukosha, inonyungudika chikamu. Iine simba rakanaka kwazvo pahutano hwedu, nokuti haisi kungoderedza cholesterol, asiwo inobatsira kudzivirira zvirwere zvakawanda. Iyo ine zvakare prebiotic zvimiro, kureva inzvimbo yekuberekera mabhakitiriya akanaka. Inoderedza maitiro ekuisa shuga, nokudaro kudzivirira chirwere cheshuga uye kufutisa (chichave chikafu chakanakira vanhu vari pakudya), inotsigira kubuda kwehupfu kubva mumuviri, inoichenesa, uye nekuwedzera kudzivirira kuwanda kwekenza masero. Uyezve, inosimbisa immune system. Mune oatmeal tinowanawo imwe insoluble fomu ye fiber, iyo inopa manzwiro ekuguta (iyo inobatsira kuderedza caloric yehuwandu hwezvokudya), inovandudza ura uye inobatsira nekupisa kwemoyo kana hyperacidity.
- Mavhitaminzi chete - oat grain ndiyo yakapfuma muprotein uye yakanakisa seti yemamino acids. Ndiro ye oatmeal nemukaka kana yogurt inopa muviri uye masero europi nehuwandu hwakakodzera hwevhitamini B6, iyo inovandudza chiyeuchidzo nekufungisisa. Naizvozvo, chichava chikafu chakanakira vanhu vasati vaita bvunzo dzakakosha, kushanda muhunyanzvi hunoda kusimba kwepfungwa, uye vadzidzi. Mukuwedzera, tichawana mairi vitamini B1 uye pantothenic acid, iyo inobvisa kuneta uye kutsamwa. Oats zvakare hupfumi hwemishonga inoderedza kuora mwoyo uye zvinhu zvinobvisa mafungiro akaipa. Iriwo shamwari yevanhu vane hanya nekunaka, nokuti ine zvakawanda zvevhitamini E, inodzivirira masero uye inoderedza kukwegura.
- Akakosha mafuta acids - oats ane mafuta akawanda kana achienzaniswa nezvimwe zviyo, asi aya mafuta anokosha kumuviri. Iyo unsaturated fatty acids inowanikwa muoatmeal haigone kubudiswa nemuviri, saka inopihwa kunze. Basa ravo rinokosha zvikuru: vanodzivirira kuumbwa kweropa, kudzivirira uye kubatsira mukurapa atherosclerosis, uyewo kutarisira hydration yeganda kubva mukati. Mukuwedzera, ivo vanoderedza zviratidzo zveallergies.