Ubisi lwe-Oat: izibonelelo eziphambili kunye nendlela yokwenza ekhaya

Umxholo

• Uyenza njani i-oat ubisi ekhaya
• Ulwazi ngesondlo

Ubisi lwe-oat sisiselo semifuno ngaphandle kwe-lactose, isoya kunye namandongomane, isenza ukuba sikhethe ngokugqibeleleyo imifuno kunye nabantu abanengxaki yokunganyamezelani ne-lactose okanye abangadibaniyo nesoya okanye amandongomane athile.

Nangona i-oats ingenayo i-gluten-free, ingaqwalaselwa kumashishini aqukethe i-gluten grains kwaye angcoliswe. Ke ngoko, kubalulekile ukujonga ileyibhile yesondlo yemveliso, ekufuneka ibonise ukuba ayinagluten okanye ayinawo umkhondo. Kule meko, inokusetyenziswa ngabantu abanesifo se-celiac okanye uvakalelo lwe-gluten.

Ubisi lwe-oat lunokusetyenziselwa isidlo sakusasa, amashwamshwam kunye nokwenza i-smoothies, iikeyiki okanye iilekese, umzekelo, kwaye zingathengwa kwivenkile enkulu, iivenkile zokutya ezempilo okanye zilungiselelwe ekhaya ngokulula nangokwezoqoqosho.

Izibonelelo eziphambili zobisi lwe-oat zezi:

• Iphelisa ukuqhina kwaye iququzelele ukwetyisa, njengoko ityebile kwimicu;
• Uncedo ekulawuleni isifo seswekile, kuba ibonelela ngokutya okuhamba kancinci, okuvumela iswekile yegazi ukuba ilawulwe;
• Ukukhuthaza ukunciphisa umzimba, kuba ityebile kwimicu enceda ekunyuseni imvakalelo yokuhlutha kwaye ibonelela ngeekhalori ezimbalwa, okoko nje ibandakanyiwe kukutya okusekhalori okusempilweni;
• Inceda i-cholesterol esezantsikuba ityebile kuhlobo lwefibre ekuthiwa yi-beta-glucan, eyehlisa amanqanaba e-cholesterol egazini kwaye yehlise umngcipheko wesifo sentliziyo esinzulu, njengokuhlaselwa sisifo sentliziyo okanye ukubetha.

Ukongeza, ubisi lwe-oat lukwanceda ukuphumza umzimba, kuba iqulethe i-phytomelatonin, ethanda ukulala kamnandi, njengokutya okulungele ngokukodwa abo banengxaki yokungalali.

Uyenza njani i-oat ubisi ekhaya

Ubisi lwe-oat lunokwenziwa ekhaya ngendlela elula, efuna iikomityi ezi-2 zeoats ezisongiweyo kunye neekomityi ezi-3 zamanzi.

Imo yokulungiselela:

Beka i-oats emanzini kwaye mayiyeke inyuse iyure e-1. Emva kwelo xesha, beka yonke into kwi-blender kwaye udibanise kakuhle. Emva koko xinana kwaye udle kwangoko okanye ubeke kwifriji kangangeentsuku ezi-3. Ukwenza isiselo sibe mnandi ngakumbi, kungongezwa amathontsi e-vanilla.

Ulwazi ngesondlo

Le theyibhile ilandelayo ibonisa ubume besondlo se-100 g yobisi lwe-oat:

Kubalulekile ukuba umntu azi ukuba, ukuze afumane zonke izibonelelo ezichazwe apha ngasentla, ubisi lwe-oat kufuneka lube yinxalenye yokutya okusempilweni kunye nokutya okusempilweni. Ukongeza, ubisi oluthengwe kwivenkile edla ngokutyebiswa ngecalcium, ivithamin D kunye nezinye izakha mzimba.

Ukongeza ekutshintshiseni ubisi lweenkomo ngobisi lwe-oat, kunokwenzeka ukuba wamkele okunye ukutshintshiselana ngokutya ukuthintela isifo seswekile kunye noxinzelelo lwegazi. Bona ezinye iinguqu onokuzenza kule vidiyo nesazi sezondlo uTatiana Zanin: