Nzira Yokuwedzera Oats Kudya Chako Kuti Uwedzere Chibereko Chekuita Mazamu
Unogona Kudya Oat kana Oatmeal Unobatsira Kuti Uwedzere Mazamu Akawanda Here?
Oats akazara zviyo. Vane utano, uye vanopa hutano hwakasiyana-siyana. Oats ihwowo chimwe chezvokudya zvakakurumbira zvinonwisa vanaamai vanoita kuti vawane mukaka wakawanda wemukaka uye kutsigira lactation. Oats uye michero ye oat ndeyekuwedzera kukuru kune utano hwakanaka hwekuyamwisa nokuti vane zvakawanda zvakanaka kune vanamukoti.
Mabatsiro eOats pakuberekwa
- Oats izere nezvokudya zvinovaka muviri. Oats ane mapuroteni, mavitamini, nemaminera. Iyo yakakwirira musimbi, zinc, manganese, uye calcium. Icho chinhu chakakosha chekugadzirisa fiber. Uyezve, iwo ane B vithamini kuti abatsire kuwedzera simba, kusimudzira mafungiro uye kurwisa kupera, kushungurudzika, kushushikana, uye kuora mwoyo.
- Oats ane saponins. Saponins inhengo inogona kuva nemigumisiro yakaisvonaka pane mahomoni anokonzerwa nekugadzirwa kwemukaka.
- Iko kune miti isrogen in oats. Zvokudya zvine mbeu yeserrogen zvinosangana nekukurudzirwa kwezvinyuchi zvemukaka uye kukura kukuru kwemukaka wehadzi.
- Beta-glucan inowanikwa mune oats. Beta-glucan inonzi fiber inofungidzirwa kuti iwedzere mazinga ekuyamwisa hormone prolactin . Mazinga epamusoro eprolactin anogona kuva nemigumisiro yakanaka pamugadzirwa wemukaka wemukaka.
Nzira Yokuwedzera Oats KuDye Rako
Oats aripo akawanda, uye anokurumidza uye nyore kugadzirira nenzira dzakawanda.
Iwe unogona kubika dzako zvekudya zvekudya uye zvekudya nemashizha, kana iwe unogona kutenga michina inenge iine oats. Kubvira mangwanani-ngwanani kusvikira masikati mashomanana ezvokudya, zviri nyore kuwedzera oats uye zvigadzirwa zve oat mumazuva ose ekuyamwisa mwana.
- Oatmeal (porridge): Kudya oatmeal ndiyo nzira inonyanya kufanirwa kuwedzera oats pane kudya kwako. Vakadzi vazhinji vanoti vanoona kuwedzera kwemukaka wavo wepabonde kunowedzera nekuwedzera imwe ndiro ye oatmeal zuva. Slow-cooked old-fashioned oatmeal iri nani kudarika pakarepo oatmeal.
- Oatmeal Tea: Kuti uite oatmeal chai, udururire 1 kapu yemvura inodziya pamusoro pepuniki yeiatmeal flakes. Zvadaro, wedzera sinamoni nouchi kuti ufanane nekutora kwako. Iwe unogona kutowedzera kuyamwisa makwenzi , zvakadai sefenugreek kana fennel , kuti upe chai yako kuwedzerwa kwekuita mukaka.
- Oat Muffin: Bake a batch wekunakidza oat muffin. Vanokwana kudya kwemangwanani kana masikati masikati.
- Oat Bhati: Ivai ne granola bar kana mabiko ekugadzira mabiko emasikati kana sechingwa.
- Oats muSup: Panzvimbo yemupunga kana pasta, wedzera oats kune muto wako. Sopu yeOat ndiyo inodziya, ine utano hwekudya kwemasikati kana kudya kwemanheru.
- Oats Yakabikwa Muchingwa: Wedzera mamwe oats kuchingwa chako chechingwa kana kutenga chingwa chechingwa chakagadzirwa nemafuta ose ezviyo. Iwe unogona gorosi kudya chingwa mumangwanani, shandisa iyo kugadzira sandwich masikati, kana kuti udye pamwe chete nechingwa manheru.
- Oatmeal Cookies neLactation Koko: Hazvishamisi kuti mahairi ndiwo chinhu chinowanzobatanidzwa mumabhisiki e lactation. Pasinei nokuti unowedzera mamwe magalactagogues kana kwete, oatmeal cookies inogadzira chikafu chikuru kana kuti dessert.
Chii Chinonzi Oat Straw?
Uswa hwehutundu hunenge huchiwedzera huchibva pambeu uye mashizha eAvena sativa. Inowanikwa se capsule, tincture, pfumbu yevhu, kana uswa hwakatemwa uye hunosaswa.
Kudya Oats Ne Gluten Allergy
Yose oats haina gluten. Zvinowanzoremeswa kunyange nevaya vane Celiac Disease. Zvisinei, mamwe oats anogadzirwa pamwe chete nemishonga yegorosi kana kusanganiswa nemimwe michina ine gorosi. Kana iwe une gluten allergies, chengetedza mavara pamiti yako ye oat zvakanyatsonaka. Iwe unongotenga zvitsva zvakakwana zvezviyo, izvo zvinonzi se-gluten-zvisina, kana maori zvinoshandiswa munzvimbo isina guten.
Ko Oats Anokonzera Matambudziko Api?
Oats inonzi inofanana uye ine utano hwekudya kwako. Izvozvo hazvizivikanwe nemigumisiro uye hapana kuzivikanwa kwezvinodhaka zvinosanganiswa nemashizha.
Zvimwe Utano Health Benefits ye Oats
- Oats akanaka kune mwoyo. Zvidzidzo zvinoratidza kuti fibha-glucan fiber inowanikwa mumashiya inogona kuderedza cholesterol.
- Oats inotendwawo kubatsira kubatsira kuderedza ropa.
- Oats inogona kubatsira kugadzirisa mazinga ehuga eropa chero bedzi iwe usati wanyanya kuwedzera kuburikidza nekuwedzera shuga yakawanda.
- Mafuta ose ehutu anogutsa. Vanokuzadza uye vanokuchengetedza kuti urege kuzova nenzara zvakare pakarepo.
- Oats yakawedzerwa kune zvinokonzerwa nemafuta emvura uye zvinodhaka zvinoshandiswa zvinogona kubatsira kugadzirisa ruvara, ruvara rweganda rwevaya vanorwara nemamiriro ezvinhu eganda zvakadai sa eczema uye psoriasis.
- Oats anodziya, anononoka, uye anonyaradza.
Sources
Bown, Deni. Herbal. Barnes & Noble Books. New York. 2001.
Humphrey, Sheila. The Nursing Mother's Herbal. Fairview Press. Minneapolis. 2003.
Jacobson, Hilary. Amai Chakudya. Rosalind Press. 2007
Moll, Jennifer, PharmD. Kudya Oatmeal Rubatsiro Rwokuderedza Cholesterol Yako Here? Cholesterol.About.Com. 2014.
Singh, R., De, S., & Belkheir, A. Avena sativa (Oat), angava neutraceutical uyerapautic agent: muongororwo. Kuongorora kwakakosha mune zvesayenzi uye kudya kunovaka muviri. 2013; 53 (2): 126-144.
Whitney, E., Rolfes, S. Kunzwisisa Kudya Kwekudya Kudhindwa Kwechina. Cengage Kudzidza. 2015.