Yadda za a rasa nauyi tare da oat bran

Wadatacce

• Amfanin oat bran
• Farashi da inda zan saya
• Kayan girke-girke na Protein Pancake tare da Bran Oat
• Yadda za a zabi mafi kyawun hatsi don asarar nauyi
• Fulawar Oatmeal
• Oat bran
• Oat flakes

Oats hatsi ne kuma, kamar kowane irin hatsi, tushe ne na carbohydrates. Koyaya, shi ma kyakkyawan tushe ne na zare, furotin, ƙarfe, magnesium, phosphorus, zinc, manganese, bitamin B1 da bitamin B5, wanda ya mai da shi abinci mai ƙoshin lafiya kuma zai iya taimaka ma waɗanda ke son rasa nauyi, saboda haka, adadin da aka bada shawara shine cokali 2 a rana.

Fibers da ke cikin oats suna taimakawa tsawan ƙoshin abinci da rage jin yunwa, wanda ke sa mutum ya ɗan rage cin abinci kuma ya yi wayo mafi kyau yayin zaɓar abinci, yana mai sauƙin tsayayya wa zaƙi, taliya da sauran hanyoyin abinci.

Baya ga oat bran, akwai hatsi masu laushi, masu wadataccen fiber kuma sun dace da waɗanda suke so su rage kiba, da garin oat wanda ke da ƙarancin fiber, ƙimar glycemic mafi girma kuma, sabili da haka, dole ne masu ciwon suga su sarrafa shi. wadanda suke son rage kiba.

Amfanin oat bran

Babban fa'idodin lafiyar oat bran suna da alaƙa kai tsaye da zaren da ke cikin wannan abincin, wanda ya sa shi aikin abinci. Don haka, manyan fa'idodi sune:

1. Rage mummunan cholesterol: beta-glucan fiber na daukar wani bangare na kitsen da ke cikin abinci yayin narkar da su kuma yana kawar da su a cikin kujerun, yana rage samuwar cholesterol a cikin jini.
2. Yana sarrafa matakan sukarin jini kuma yana hana ciwon sukari: fiber mai narkewa na hatsi yana narkewa a cikin ruwa yayin narkewa kuma yana samar da gel mai ɗanɗano, wanda yake rage saurin shan glucose ta hanji kuma yana hana zafin jini a cikin jini.
3. Ya taimaka ka rasa nauyi:A lokacin narkewa, zaren oat yana samar da gel wanda ke kara yawan abinci a ciki kuma yana saurin narkewa, wanda ke tsawaita abinci da rage yunwa da rana.
4. Yana hana ciwon daji na hanji:zarurrukan hatsi suna kula da lafiyar hanji, yayin da suke motsa ci gaban lafiyayyun fure, suna hana maƙarƙashiya da tsara hanyoyin hanji. Duk wadannan abubuwan suna rage samar da guba a cikin hanji, wanda ke hana kamuwa da cutar kansa, musamman cutar kansa ta hanji.

Ana iya samun zaren a cikin adadi mai yawa a cikin oat bran da kuma cikin birgima mai hatsi. Sabili da haka, ana ba da shawarar yin amfani da waɗannan abinci sosai ga mutanen da suke so su rage kiba da kuma waɗanda suke da babban cholesterol da / ko ciwon sukari, yayin da cin naman gari ya kamata a rage shi a cikin abincin.

Bugu da ƙari, yayin da yake ƙaruwa ƙoshin lafiya, an ba da izinin cin oat bran daga farkon matakin abincin Dukan. San duk matakan abinci na Dukan da jagororin bin sa.

Farashi da inda zan saya

Farashin oat bran yana da kimanin R $ 5.00 a kan 200g kuma ana iya sayan shi a manyan kantunan ko shagunan abinci na kiwon lafiya.

Kayan girke-girke na Protein Pancake tare da Bran Oat

Wannan pancake shine tushen furotin, fiber da carbohydrates kuma saboda haka babban zaɓi ne don abun ciye-ciye na yamma ga waɗanda suke son rasa nauyi, misali.

Sinadaran

• 2 tablespoons na oat bran;
• 2 qwai
• Ayaba 1

Yanayin shiri

Beat ayaba da ƙwai har sai kun sami taro mai kama da juna. Theara ƙwanƙwasa kuma haɗu sosai. Zuba taliyar taliya a cikin tukunyar soya mai zafi a kan wuta da wuta na kimanin minti 1, juya tare da taimakon spatula kuma ci gaba da dafa shi na wani minti 1. Maimaita aiki har sai an gama kullu.

Yadda za a zabi mafi kyawun hatsi don asarar nauyi

An rarraba hatsin oat zuwa yadudduka. A zurfin Layer, da karin carbohydrates da ƙananan fiber da na gina jiki. Don haka, yayin da aka sarrafa shi kuma aka tace shi, za a rage amfanin abinci mai gina jiki.

Fulawar Oatmeal

Ana yin sa daga ɓangaren hatsin hatsi. Sabili da haka, yana watsar da yawancin zaren da abinci mai gina jiki kuma yana kula da carbohydrates.

Saboda ƙananan fiber, gari yana da haɓakar glycemic mafi girma. Wato, bayan narkewa, sukarin da ake samu daga carbohydrates yana shiga cikin jini da sauri kuma ba a sarrafa shi da kyau.

Sabili da haka, kukis da aka yi da oatmeal na iya zama babban abun ciye-ciye kafin horo ga waɗanda za su kashe kuzari, amma idan makasudin shi ne asarar nauyi, abin da ya fi dacewa shi ne zaɓin zaɓin abun ciye-ciye da mafi yawan zare.

Oat bran

Ana yin bran daga ƙusoshin hatsin oat kuma, sabili da haka, yana da ƙwayoyi da yawa waɗanda ke taimakawa wajen wucewar hanji, cikin sarrafa glucose da cholesterol a cikin jini kuma tsawaita jin ƙoshin lafiya, sarrafa yunwa da taimakawa rasa nauyi.

amma wannan baya nufin cewa abinci ne wanda bashi da carbohydrate, amma madaidaicin madadin tare da babban abun ciki na fiber.

Oat flakes

Ana iya samunsu a cikin siraran bakin ciki ko kauri, abin da canje-canje kawai idan ya kasance ƙasa ko ƙasa, amma kadarorin da fa'idodi masu gina jiki iri ɗaya ne.

Ana yinsu ne daga hatsin oat duka waɗanda ake matse su har sai sun daidaita su. Ana iya cewa shi hatsi ne duka, kamar yadda yake kiyaye dukkan abubuwan gina jiki a cikin hatsi: carbohydrates, sunadarai, zare, bitamin da kuma ma'adanai.

Hakanan babban zaɓi ne ga waɗanda suke son raunin nauyi, kamar, kamar ƙwanƙolin oat, yana sarrafa ƙoshin abinci kuma yana rage jin yunwa.