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Oatmeal, monga mukudziwa kale, amadziwika chifukwa chazabwino zake. Amadziwika kuti amakupatsirani protein, iron, fiber, ndi zina zambiri, ndipo amakupatsani m'mawa.
Popeza amawerengedwa ngati njere yonse, imapatsa mtima wathanzi komanso moyo wautali. Koma izi sizitanthauza kuti oatmeal sangakuvulazeni konse.
Ndikosavuta kuganiza kuti simudzalemera ngati zakudya zanu zili ndi zakudya zabwino. Oatmeal siyopanda ma calories ndipo imatha kuyambitsa kunenepa, monga chakudya china chilichonse.
Mukadzaza mbale yanu ndi zowonjezera zowonjezera kalori, ndiye zotsatira zake ndizofanana - kunenepa. Chikho chimodzi cha oatmeal wophika ndi madzi amadziwika kuti ali ndi zopatsa mphamvu 165.
Mukaphika oatmeal mumkaka, ndiye kuti muwonjezera ma calories 150. Ngati muyika batala mmenemo, ndiye kuti muwonjezera ma calories 100. Ngati muwonjezera shuga wofiirira, mumawonjezera ma calories 50. Mukawonjezeranso nthochi yaying'ono, ndiye kuti muwonjezeranso ma calories ena 105.
Mbale yonseyo ili yodzaza ndi ma calories 550.
Pitilizani kuwerenga nkhaniyi kuti mudziwe njira zomwe oatmeal wanu amakupangitsirani kunenepa.
1. Mukudzipereka Kwambiri:
Inde kudzaza chakudya cham'mawa ndikofunikira. Koma kudya kwambiri chilichonse kungakulepheretseni kukhala okhuta ndipo kungayambitse kunenepa.
2. Mukunyamula Zovala Zosapatsa Thanzi:
Kuonjezera zokometsera zochepa monga chokoleti kirimu ndi zinthu zina zopanda thanzi zimangokupangitsani kunenepa m'malo mochepetsa.
3. Mukulanda Zolemba Pamodzi:
Pitani mosavuta pamiyeso yazowonjezera zomwe mumawonjezera pa oatmeal. Oatmeal ili ndi zopatsa mphamvu pafupifupi 150. Chifukwa chake, simuyenera kuchita mopitilira muyeso.
4. Mukuganiza Kuti Muyenera Kuonjezera Mafuta:
Ngati mukupanga oatmeal wanu ndi mkaka, chonde musakhale kutali ndi mtedza ndi ma avocado, chifukwa izi zidzaposa kuchuluka kwanu kwama kalori mu mafuta okha. Iyi ndi imodzi mwanjira zomwe oatmeal wanu amakupangitsirani kunenepa.
5. Mudapita Pompopompo:
Oats awa amatha kukupangitsani kuganiza kuti ali ndi thanzi labwino. Koma atha kudzaza ndi shuga wambiri kuposa momwe mungafunire. Kuphatikiza apo, njira yofulumira komanso yosavuta yopangira oats imatanthawuza kuti madzi azikhala ochepa pazogulitsazo ndipo izi sizingakupangitseni kuti mukhale okwanira. Umu ndi momwe oatmeal imathandizira kunenepa.
6. Simunayang'ane Kamwana Kanu Kokoma:
Kusakaniza oatmeal wanu ndi shuga wa patebulo sikungakuthandizeni mulimonse, kupatula kuti kukwaniritsa zolakalaka zanu za shuga. Shuga ndi shuga ndipo palibe amene angakane kuti atha kuvulaza thupi lanu kuposa zabwino.
