Yintoni i-Oat Milk kwaye iphilile?

Umxholo

• Yintoni i-Oat Milk?
• Iinkcukacha zesondlo se-Oat Milk kunye neziBonelelo zezeMpilo
• Ukusela kunye nokuSebenzisa ubisi lweOat
• Uphengululo lwe

Ubisi olungelulo lobisi lusenokuba luqalile njengenye indlela engena-lactose yezilwanyana okanye abantu abangadliyo ubisi, kodwa iziselo ezisekelwe kwizityalo ziye zaduma kakhulu kwanabazinikeleyo bezobisi bazibala njengabalandeli. Kwaye namhlanje, ukhetho alupheli: ubisi lwe-almond, ubisi lwe-soy, ubisi lwebhanana, ubisi lwepistachio, ubisi lwecashew, nokunye okuninzi. Kodwa kukho isiselo esinye kwibhloko eqhubeka nokufumana ingqalelo kwizondlo kunye neefoodies ngokufanayo: ubisi lwe-oat.

"Phantse zonke iziselo ezingezizo zobisi zinokuba 'shushu' ngoku ngenxa yomdla kwizidlo ezityalwa kwizityalo," utshilo uKeri Gans, M.S., R.D.N., C.L.T., umbhali weThe Small Change Diet. Ubisi lwe-oat lufikeleleka ngakumbi, kuba kungabizi mali ininzi ukwenza ubisi lwe nut kwaye kunokuba nobume bendalo, uyachaza usisithethi sokutya obhalisiweyo uKelly R. Jones M.S., L.D.N. Kodwa yintoni ubisi lwe-oat ngokuchanekileyo? Ngaba ubisi lwe-oat lulungile kuwe? Qhubeka ufunda ezo mpendulo kunye nokunye malunga nesi siselo sasimahla.

Yintoni i-Oat Milk?

Ubisi lwe-Oat luqukethe ii-oats ezisikwe ngentsimbi okanye iigraats ezigcwele emanzini, zixutywe, emva koko zixinaniswe nge-cheesecloth okanye ibhegi yobisi ekhethekileyo. "Nangona i-oat pulp eseleyo inobuninzi befayibha kunye neninzi yeprotheyini kwi-oats, ulwelo okanye 'ubisi' olubangela ukuba lunezondlo kwi-oats," kusho uJones. "Ngenxa yokuba i-oats ithatha amanzi ngokulula ngakumbi kunamantongomane, xa ixutywe kakuhle ngokwaneleyo, ukutya okuninzi ngokwako kudlula kwi-cheesecloth, kunika i-creamier texture kunobisi lwe-nut ngaphandle kwezithako ezongezelelweyo." (Umthandi we-oats? Emva koko kufuneka uzame ezi zokupheka zineprotheyini ephezulu ye-oatmeal kwisidlo sakusasa, izibalo.)

Iinkcukacha zesondlo se-Oat Milk kunye neziBonelelo zezeMpilo

Ngaba ubisi lwe-oat lusempilweni, nangona kunjalo? Nantsi indlela i-oat ubisi isondlo kunye ne-oat ubisi lweekhalori ezilingana nezinye iintlobo zobisi kunye nobisi olusekwe kwizityalo: Ikomityi enye yokuhambisa ubisi lwe-oat- umzekelo, iOat Oat Milk (Yithenge, $ 13 nge-4, amazon.com) - ibonelela malunga:

• Iikhalori ezili-120
• Iigrama ezi-5 zityebile
• 0.5 grams amafutha ahluthayo
• 2 grams zefiber
• 3 grams protein
• Iigrama ezili-16 zeecarbohydrate
• 7 grams zeswekile

Kwaye, "ubisi lwe-oat luqulethe iipesenti ezingama-35 zesibonelelo semihla ngemihla esinconywayo (RDA) se-calcium, kunye neepesenti ezingama-25 kwivithamini D," utshilo uGans. "Xa kuthelekiswa nobisi lwenkomo kunye nobisi lwe-soy, ineprotheni encinci; nangona kunjalo, xa kuthelekiswa nezinye iziphuzo ezisekelwe kwizityalo, oko kukuthi i-almond, i-cashew, i-coconut kunye nerayisi, ineprotheni eninzi."

Ubisi lwe-oat luneswekile encinci (i-7 grams ngekomityi nganye) kunobisi lwenkomo (i-12.5 grams ngekomityi nganye), kodwa ngaphezu kobisi lwe-nut olungenaswekile olufana nobisi lwe-almond olungenaswekile okanye ubisi lwe-cashew, olune-1-2 yeegram zeswekile kwikomityi nganye.

Ngaphezu koko, ubisi lwe-oat lungumnqobi ocacileyo xa kuziwa kwifiber. Ubisi lwenkomo lune-0 gram yefayibha, i-almond kunye ne-soy ine-1 gram yefayibha ngokuhambisa-ke i-oat ubisi ene-2 ​​gram yefayibha yeyona iphakamileyo, utshilo. I-Oats iqulethe uhlobo lwefayibha enyibilikayo eyaziwa ngokuba yi-beta-glucan, enokukunceda ukuthoba amanqanaba egazi akho e-LDL cholesterol kwaye, nawo, anciphise umngcipheko wesifo sentliziyo, ngokokuphononongwa ngo-2018. Uphando lufumanise ukuba i-beta-glucan inokunceda ukucotha ukutya, yonyuse ukondla, kwaye icinezele ukutya.

"I-oats ikwanazo neevithamini ze-B i-thiamin kunye ne-folate, iimagniziyam zemagniziyam, i-manganese, i-phosphorus, i-zinc, kunye ne-copper, kunye nezinye iivithamini kunye neeminerali ngokulandelelana kwazo, utshilo uJones.

Ubisi lwe-oat ludla ngokuba luphezulu kwii-carbohydrate, kodwa kulungile kuba inika amandla ngezi carbs kunye nefayibha ngokuchaseneyo namanqatha, anokuba yimeko yobisi oluninzi, uchaza uJones.

Ewe ubisi lwe-oat lukhetho olufanelekileyo kuye nabani na ongadibaniyo okanye onganyamezeliyo kubisi kunye / okanye amandongomane, ngokukaJones. Ubisi lwe-oat luthande ukukhuseleka nakubantu abanokunganyamezeli i-gluten. Kodwa, ngokuqinisekileyo, wena kufuneka funda iilebheli. "Ukuba une-gluten sensitivity okanye isifo se-celiac, uya kufuna ukuqiniseka ukuba yenziwe nge-oats eqinisekisiweyo engenalo i-gluten," kusho uJones. "Ngelixa ii-oats zingenayo i-gluten kwindalo, zihlala zicutshungulwa kwizixhobo ezifanayo ezinokutya okune-gluten, engcolisa i-oats ene-gluten ngokwaneleyo ukuze ibangele ukusabela kwabo bane-celiac okanye ukunganyamezelani okukhulu."

Ukusela kunye nokuSebenzisa ubisi lweOat

Ngaphandle kokungqinelana okungakumbi, incasa emnandi yobisi lwe-oat intle kakhulu nayo. "Ukuncincika kwayo kwenza ukuba kuthandwe ukusela, njengakwi-lat oat milk latte kunye ne-cappuccinos. Inokusetyenziswa nakwi-smoothies, isuphu e-creamy nakwizinto ezibhakiweyo," utshilo uGans. Zama wena: Elmhurst Ubisi Oat Unsweetened (Yithenge, $50 for 6, amazon.com) okanye Pacific Foods Organic Oat Milk (Yithenge, $36,amazon.com).

Ungasebenzisa ubisi lwe-oat ngendlela efanayo onokusebenzisa ngayo ubisi lweenkomo okanye olunye ubisi olusekwe kwizityalo xa upheka. "Ungasebenzisa ubisi lwe-oat njengolwelo lwakho kwii-pancake kunye ne-waffles okanye endaweni yobisi oluqhelekileyo xa usenza iitapile ezicujiweyo okanye i-casseroles," utshilo uJones. Ngelixa usenokungafuni ukuthoba iglasi yobisi lwe-oat yonke imihla, inokuba lubisi olukhulu olungenalo ubisi olulula esiswini kwaye lubonelele ngomthombo wamandla ombane wangaphambi kokuzilolonga. (Phezulu ngokulandelayo: Le Recipe yobisi lweOat yasekhaya iyakugcinela imali eninzi)

Uphengululo lwe