Naliphi na iphariji inamanani amancedo aninzi. Ziquka ukutya kwakho ngokuphindaphindiweyo ngexesha lokukhupha. Zingaphi iikhalori ezazingekho kwi-oatmeal, ihlala isitya esiyintando yabantu abaninzi.
Umxholo weCaloric oatmeal omile
Njengeendlela zokunciphisa umzimba, i-oatmeal inomdla ongenakwenzeka ngaphambili. Kubonakala ngathi, kutheni? Emva kwakho konke, i-100 g yemveliso eyomileyo yehla ukuya kuma-300 kcal. Inani elininzi. Kodwa, ukuba kungenakuphikiswa, ngoko ke ukuhlala kwelinye linye akunakwenzeka ukuba unqobe inxalenye enjalo kumntu onomdla wesigorha. Inkcazo yinto enye: i-oat flakes ngexesha lokunyusa ukushisa ukwandiswa ngobukhulu kwaye akumangalisi ukuba kutheni ngexesha lokupheka kubalulekile ukuthatha amaxesha angama-2-3 ngaphezulu kwamanzi.
Ukuphikisana malunga nokuba iikhalori ze-oatmeal, ungatsho ngokuqinisekileyo ukuba akukho. Ngokuphambene noko, kubaluleke kakhulu njengoko ngexesha lokulahleka kwesisindo, kunye nesidlo sasekuseni esinempilo. I-porridge ekhethekileyo iyanceda abo baneengxaki zesisu.
Umxholo weCaloric oatmeal ogqityiweyo
Ukuba upheka i-oatmeal emanzini kunye nokongezwa okuncinci kweoli, ityuwa okanye ushukela, siya kufumana kuphela i-kcal 90 ye-100 g. Ngomso, ixabiso lezondlo liya kulingana no-80 kcal. Kwaye, ukuba ufuna ukuncedisa isitya kunye nezidlo ezihlukahlukeneyo ezinjengezithelo ezomileyo , i-peanuts, i-oil chocolate, njl, umxholo wekharikhi uya kwandisa kakhulu. Ngokomzekelo, ukuba upheka i-oatmeal nge-spoonful ye-honey, ubisi kunye nezoncinci zezithelo zomvini, isidlo siya kukhupha i-calories ezingama-230. Kwabo banqwenela ukuba banomfanekiso ofanelekileyo, izondlo zicebisa kakhulu ukuba zingathatyathwa ziintlobo ezidliwayo.
Ukuba kunzima ukutya i-oatmeal ngaphandle kwexesha elithile, iindidi ezithandekayo, ezinye iindlela eziphantsi kweekhalori ziya kuba yimbewu yeesame, i-flaxseed okanye imbewu yelanga. Ukongezelela, unokulungiswa ngobisi obushushu okanye uzaliswe yi yoghurt yokutya.