Mapindu a phala la oatmeal amadziwika bwino kwa omwe amatsatira miyoyo yathanzi , amayesera kudya bwino ndikuyang'ana chiwerengero chawo. Ndi oatmeal ndi maonekedwe ake olemera komanso otsika kwambiri a kalori omwe ndi kadzutsa kabwino kwa ana ndi akulu. Koma, pokonza phala la oatmeal, muyenera kumvetsera makalora angapo omwe mumayikapo, kuwonjezera zinthu zosiyanasiyana.
Mtengo wa phala la oatmeal
Othandiza kwambiri ndi oats osagwiritsidwa ntchito. Mbewuyi ndi mtsogoleri pakati pa tirigu ndi mapuloteni (13%) ndi mafuta (6%). Komabe, ma odya amatha kuswedwa kwa nthawi yaitali, choncho ogula amakonda kudya oatmeal.
Zina mwazinyalala zomwe zimakhala zosavuta kwambiri ndizokaphika msanga. Kuchokera kwa iwo zinthu zothandiza zimachotsedwa, zomwe zimapangitsa kukonzekera flakes mu mphindi zingapo. Phalaji ndi losavuta kukonzekera, koma kulibe ntchito pang'ono.
Pakati pa ziphuphuzi, zothandiza kwambiri ndi oat flakes. Ngakhale kuti sali okonzeka mofulumira, koma amakhala osungira zinthu zonse zothandiza.
Zakudya za caloric za oatmeal zimadalira zomwe zinawonjezeredwa pakuphika. Phala mu mkaka, ndi mafuta ndi zipatso, zidzakhala ndi calories yochuluka kuposa nkhumba yophika pamadzi. Mtundu wanji wa kuphika umadalira zomwe mukufuna kuti mupeze.
Ngati mukufuna kulemera, ndi bwino kuphika oatmeal pamadzi. Pachifukwa ichi, thupi lidzalandira 88 calories kuchokera 100 gm ya phala. Kuwonjezera apo, phala ikhoza kuchepetsa kuchuluka kwa cholesterol choipa ndi kusintha kagayidwe kabakiteriya , kamene kamayankhulanso pofuna kudya oatmeal panthawi yolemetsa.
Ngati mudya oatmeal pambuyo pa maphunziro, ndiye mutha kukwanitsa
Eya, ndipo ngati pakufunika kuchiza kapena kulimbikitsa thanzi, mutha kuphika phala ndi kuwonjezera mkaka, shuga ndi mafuta. Choncho, thupi lilandira makrigalamu 303.
Ngati mukuganiza ngati oatmeal ndiwothandiza pa masiku osala kudya, ndiye mvetserani zomwe zili ndi caloric komanso zolemba. Ngakhale kuti masiku osala kudya amakhala ochepa kwambiri, oatmeal ikhoza kuthandizira kuti thupi lizizizira mwamsanga, kumupatsa zakudya zowonjezera, mphamvu ndi vivacity. Mu magalamu 100 a madzi oatmeal ali ndi magalamu 15 a chakudya, 3 magalamu a mapuloteni ndi 1,7 magalamu a mafuta.