Shin hatsi yana yin kiba ko rage nauyi?

Wadatacce

• Yadda ake amfani da oats domin rage kiba
• Menu tare da hatsi don rasa nauyi
• Kayan girke-girke na Kiwan Lafiya
• Ridgewarya ɗan hatsin oatmeal
• Oat bran pancake

Oats ana daukarta daya daga cikin hatsi mai lafiya da kuma gina jiki, saboda suna da wadataccen bitamin B da E, ma'adanai irin su potassium, phosphorus da magnesium, carbohydrates, protein, fibers da antioxidants, wanda ke kawo fa'idodi da yawa ga lafiyar jiki kamar rage nauyi, ragewa. sukarin jini da matakan cholesterol da hana cututtukan zuciya, misali.

Oats babban abinci ne ga waɗanda suke so su rage kiba saboda yana ba da sauƙi da saurin narkewa kuma, ƙari, zarenta, kamar beta-glucan, ƙara jin daɗin ƙoshi, kula da yunwa, rage shayar da mai, inganta maƙarƙashiya ., daidaita hanji da rage kumburin ciki. Duba duk amfanin hatsi.

Koyaya, hatsi suna yin kitso idan aka cinye su da yawa tunda abinci ne wanda ya ƙunshi adadin kuzari da yawa, misali 100 g na hatsi sun ƙunshi adadin kuzari 366. Sabili da haka, yana da mahimmanci a ci daidaitaccen abinci, tare da jagorancin masaniyar abinci, don cimma nasarar da ake buƙata.

Yadda ake amfani da oats domin rage kiba

Don taimaka maka rage nauyi, ya kamata a sha hatsi a kowace rana aƙalla adadin cokali 3 a rana, kuma za a iya amfani da shi a cikin hanyar burodi ko a haɗa da yankakken ko 'ya'yan itacen da aka nika, a cikin yogurts, ruwan' ya'yan itace da bitamin.

Hanya mafi kyau don amfani da oats shine a cikin sikalin flakes, saboda yana da adadi mai yawa na fiber wanda zai iya ƙara jin ƙoshin lafiya da kuma son rage nauyi.

Waɗanda aka fi sarrafawa na yau da kullun, kamar su gari ko bran, suna da ƙananan zare kuma, sabili da haka, na iya samun tasiri kaɗan akan raunin nauyi. Duk da haka, sun fi zaɓin lafiya don maye gurbin garin alkama, misali.

Menu tare da hatsi don rasa nauyi

Ya kamata a cinye hatsi aƙalla sau 4 a mako, kuma ana iya saka shi cikin abinci kamar yadda aka nuna a cikin menu mai zuwa:

Wannan misali ne kawai na kayan abinci na yau da kullun, wanda ba'a daidaita shi da bukatun kowane mutum ba. Manufa ita ce tuntuɓar masaniyar abinci mai gina jiki don ƙirƙirar keɓaɓɓen tsarin abinci.

Kayan girke-girke na Kiwan Lafiya

Wasu masu sauri, masu sauƙin shiryawa da girke-girke na oat masu gina jiki sune:

Ridgewarya ɗan hatsin oatmeal

Ana iya amfani da wannan abincin don karin kumallo ko abincin dare.

Sinadaran

• 200 mL na madara mai narkewa ko madara (misali, waken soya, almond ko hatsi, alal misali);
• 3 tablespoons na birgima hatsi;
• Kirfa don ɗanɗana;
• Abincin zaki (na zabi)

Yanayin shiri

Ka gauraya hatsi da madara ka kawo wuta har sai ya zama kamar alawar. Add kirfa da yankakken 'ya'yan itace, kamar apple.

Oat bran pancake

Wannan girke-girke yana ba da sabis na 1 kuma ana iya cika fanke don ɗanɗano.

Sinadaran

• 2 tablespoons na oat bran;
• 4 tablespoons na ruwa;
• 1 kwai;
• 1 tsunkule na gishiri;
• Oregano da barkono su dandana;
• Cushe don dandana.

Yanayin shiri

Duka duka kayan hadin a cikin abin motsa jiki sannan ayi fanke a cikin skillet mara nauyi. Cika tare da yankakken kaza ko tuna tare da kayan lambu, kuma zaka iya amfani da 'ya'yan itace da zuma don yin pancake mai zaki.

Duba bidiyon da ke ƙasa don girke-girke na oat wanda za a yi a gida: