Oats, Oatmeal, da kuma nono

Yadda za a Add Oats zuwa ga abincinka don ƙara yawan nono Milk Supply

Za a iya cin hatsi ko Oatmeal Taimaka maka Ka Yi Ƙara Milk Milkin?

Naman hatsi ne cikakke. Suna da gina jiki, kuma suna samar da dama ga lafiyar jiki. Maciji kuma daya daga cikin shahararren abincin da mahaifiyar masu shayarwa ke cin su don samar da nono da nono da goyan baya. Abun hatsi da kayan ƙoshin kayan kirki sune mahimman ƙari ga abincin da ake shayar da nono domin suna da tasiri mai yawa ga mahaifiyar kulawa.

Amfanin hatsi don shayarwa

• Abincin yana cike da abinci mai gina jiki. Oats yana dauke da sunadaran, bitamin, da ma'adanai. Suna da tsawo a baƙin ƙarfe, zinc, manganese, da alli. Su ne tushen kyakkyawan fiber mai sauƙi. Bugu da ƙari, suna dauke da bitamin B don taimakawa wajen ƙara yawan makamashi, haɓaka yanayi da kuma yaki da ƙarewa, damuwa, damuwa, da kuma bakin ciki.
• Oats dauke da saponins. Saponins abu ne wanda zai iya samun sakamako mai tasiri akan hormones da suka danganci samar da nono madara.
• Akwai tsire-tsire ne a cikin hatsi. Abincin da ke dauke da isrogens na sinadaran suna hade da kwarewa daga madarar madara da kuma samar da nono madara.
• Beta-glucan yana samuwa a cikin hatsi. Beta-glucan wani nau'in fiber ne wanda ke tunanin tayar da matakan da ke haifar da hormone prolactin . Tsakanin matakan prolactin zai iya samun sakamako mai kyau akan samar da nono madara.

Yadda za a Add oats zuwa ga cin abinci naka

Abincin yana samuwa, kuma suna da sauri da kuma sauƙi a shirya a hanyoyi masu yawa.

Kuna iya dafa abincinku da abinci tare da hatsi, ko za ku iya saya samfurori da suka ƙunshi hatsi. Daga karin kumallo zuwa abincin abincin rana don kayan zaki, yana da sauƙi don ƙara hatsi da kayan maiya a cikin abincin abincinku na yau da kullum.

• Oatmeal (porridge): Cincin oatmeal ita ce hanyar da ta fi dacewa don ƙara hatsi ga abincinka. Mata da yawa sun ce suna lura da karuwa a madarar nono ta hanyar ƙara kawai tasa guda na oatmeal a rana. An yi amfani da oatmeal tsohuwar daɗaɗɗen daɗaɗɗen daɗaɗɗen sauƙi fiye da tazarar lokaci.

• Oatmeal Tea: Don yin shayi oatmeal, zuba 1 kofin ruwan zãfi a kan teaspoon na flakes oatmeal. Sa'an nan, ƙara kirfa da zuma don dace da dandano. Kuna iya ƙara ƙwayoyin shayarwa , irin su fenugreek ko fennel , don ba da shayi akan kara samar da madara.
• Oat Muffins: Gasa wani tsari na dadi mai naman muffins. Sun kasance cikakke don karin kumallo ko abincin abincin rana.
• Oat Bars: Ku bar bargo granola ko masauki mai naman gida a abincin rana ko kuma abincin abincin.
• Gishiri a cikin miya: Maimakon shinkafa ko taliya, ƙara wasu hatsi ga miya. Sugar Oat shine mai dumi, mai kyau don abincin rana ko abincin dare.
• Gumshin Gurasa cikin Gurasa: Ƙara wasu hatsi ga burodinka ko sayi burodin gurasar da aka yi da hatsi mai hatsi. Kuna iya yin burodi da safiya, amfani da shi don yin sanwici a rana, ko ku ci tare da abincin dare da yamma.
• Cookies da Kayan Cookcin Oatmeal: Ba abin mamaki ba ne cewa cin nama ne mai mahimmanci a cikin kukis na lactation. Ko kun ƙara wasu nau'o'i ko ba haka ba, kukis na oatme sunyi kyau ko kayan abinci.

Mene ne Shine Oat Straw?

Naman tsirrai na Oat shine karin kayan da ake yi daga tsaba da kuma ganyen ɗakin Avena sativa. Ana samuwa a matsayin capsule, tincture, kasa foda, ko bambaro da aka yanke da siffar.

Cin abinci tare da marasa lafiya na Gluten

Duk hatsi ba su dauke da alkama ba. Wadanda suke tare da cutar Celiac suna da kyau a jure su. Duk da haka, ana amfani da wasu hatsi tare da kayayyakin alkama ko haɗe da wasu kayan da suka ƙunshi alkama. Idan kana da alurar damuwa, duba lakabi a kan kayan kayan oat da kyau. Ya kamata ku sayi cikakken hatsi mai hatsi, wadanda aka lakafta su kyauta kyauta, ko hatsi da aka sarrafa a sansanin marasa amfani.

Shin Oats Ya Yi Duk Bayanin Hanya?

Ana amfani da hatsi a matsayin wani abincin ka mai lafiya. Babu sanannun ilimin da aka sani kuma babu hulɗa da aka sani da kwayoyi masu dangantaka da hatsi.

Ƙarin Amfanin Kiwon Lafiyar Abinci

• Oats suna da kyau ga zuciya. Nazarin ya nuna cewa fiber beta-glucan da aka samu a hatsi na iya rage ƙwayar cholesterol.
• Ana kuma bada hatsi don taimakawa wajen rage karfin jini.
• Oats zai iya taimakawa wajen tabbatar da matakan jini yayin da baza ku shafe shi ba ta ƙara yawan sukari.
• Dukan hatsi na hatsi ne masu gamsarwa. Sun cika ku kuma sun hana ku ji yunwa a nan gaba.
• Ƙun zuma da aka kara don yin amfani da kayan shayarwa da kayan wanka na iya taimakawa wajen shawo kan matsalar, kamar yadda eczema da psoriasis.
• Abincin yana da dumi, mai dadi, da kuma ta'aziyya.

_Sources

_{Bown, Deni. Na ganye. Barnes & Noble Books. New York. 2001.}

_{Humphrey, Sheila. Itacen Iyayen Ƙara. Fairview Press. Minneapolis. 2003.}

_{Jacobson, Hilary. Abincin Iyaye. Rosalind Latsa. 2007}

_{Moll, Jennifer, PharmD. Shin cin abinci na Oatmeal na rage ƙananan cholesterol? Cholesterol.About.Com. 2014.}

_{Singh, R., De, S., & Belkheir, A. Avena sativa (Oat), mai mahimmanci mai mahimmanci da magungunan magani: wani bayyani. Bincike masu mahimmanci a kimiyyar abinci da abinci. 2013; 53 (2): 126-144.}

_{Whitney, E., Rolfes, S. Understanding Nutrition Edition Ɗauki na sha huɗu. Cengage Learning. 2015.}