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Oatmeal, sezvaunenge uchitoziva, inozivikanwa nekuda kwayo umpteen hutano mabhenefiti. Iyo inozivikanwa kukupa iwe protein, iron, fiber, nezvimwe, uye zvinopa mangwanani ako kutanga-kutanga.
Sezvo ichiverengerwa sezviyo zvakakwana, zvinopa moyo unogwinya uye hupenyu hurefu mabhenefiti. Asi izvi hazvireve kuti oatmeal haizokuvadze iwe zvachose.
Zviri nyore kufunga kuti hauzombowani uremu kana chikafu chako chakaumbwa nezvikafu zvine hutano. Oatmeal haina mahara emacalorie uye inogona kukonzera kurema, kungofanana nechimwe chikafu.
Kana iwe ukatakudza ndiro yako ine macalorie-akapfuma anowedzera, saka mhedzisiro yacho yakafanana - kurema kuwedzera. Imwe kapu yeoatmeal yakabikwa nemvura inozivikanwa kuva ne165 macalorie.
Kana iwe ukabika oatmeal yako mumukaka, ipapo iwe unowedzera zana nemakumi mashanu emakori. Kana iwe ukaisa bhotela mairi, ipapo iwe unowedzera zana macalorie. Kana iwe ukawedzera tsvuku tsvuku kwairi, iwe unowedzera makumi mashanu macalorie. Ukaramba uchiwedzera bhanana iri pakati, ipapo iwe unowedzera mamwe zana macalorie.
Iyo yose mbiya yakazara nekuputika mazana mashanu nemazana emazana macalorie.
Ramba uchiverenga chinyorwa ichi kuti uzive nezvenzira idzo oatmeal yako irikuita kuti uwedzere uremu.
1. Uri Kuzvishandira Zvakanyanya:
Ehe kuzvizadza wega kwekudya kwemangwanani kunokosha. Asi kudya zvakawandisa zvechinhu chero chipi zvacho kunogona kukusiya usina kugadzikana uzere uye zvinogona kutungamira mukurema.
2. Uri Kutora Matopu mashoma Anovaka muviri:
Kuwedzera zvigunwe zvishoma zvinovaka muviri senge chokoreti kirimu nezvimwe zvinhu zvisina hutano zvinogona kungoita kuti uwedzere uremu pane kuzvideredza.
3. Uri Kukunda Izvo Zvinyorwa:
Enda nyore pane huwandu hwezvipenga zvaunowedzera kune oatmeal. Oatmeal ine anenge mazana mashanu macalorie. Nekudaro, iwe haufanire kunyanyisa pamusoro nezvakakwirisa.
4. Iwe Unofunga Iwe Unofanira Kuwedzera Mafuta:
Kana iwe urikugadzira oatmeal yako nemukaka, ndokumbirawo ugare kure nenzungu nemaavocado, sezvo izvi zvichipfuura yako yaunoda koriori kuverenga mumafuta ega. Iyi ndiyo imwe yenzira idzo oatmeal yako iri kukuita kuti uwedzere uremu.
5.Wakaenda Pakarepo:
Aya oats epakarepo anogona kuita kuti iwe ufunge kuti vane hutano hwakanyanya. Asi dzinogona kunge dzakazara neyakawanda shuga kupfuura iwe yaunoda. Uyezve, iyo inokurumidza uye yakapusa maitiro ekugadzira oats zvinoreva kushomeka kwemvura mune chigadzirwa uye izvi hazvizoite kuti unzwe kuzara. Aya ndiwo maitiro oatmeal anobatsira pakukora.
6. Hauna Kutarisa PaZino Rako Rinotapira:
Kusanganisa oatmeal yako neshuga yetafura haisi kuzokubatsira iwe zvachose, kunze kwekunge iri yekugutsa shuwa yako yeshuga. Shuga shuga uye hapana chinoramba chokwadi chekuti chinogona kukuvadza muviri wako kupfuura kunaka.
