Idityanisiwe vs i-Steel-Cut vs iOats ekhawulezayo: Uyintoni umahluko?

Umxholo

• Zithini i-Steel-Cut, i-Oats ekhawulezayo kunye neRoll?
• Oats zentsimbi-Sika
• I-Oats esongiweyo
• Oats ngokukhawuleza
• IziBonelelo zezeMpilo zeOats
• Ngaba lolunye uhlobo olusempilweni ngakumbi?
• I-Oats yensimbi esikiweyo inokuba phezulu kwiFiber
• I-Oats ye-Steel-Cut Oats ingaba ne-Index ye-Glycemic Index
• Loluphi udidi ekufuneka ulukhethile?
• Fumana iOatmeal oyithandayo
• Gwema i-Oatmeals ephezulu kwiShukela
• Ungazifaka njani iiOats kwisidlo sakho
• Umgca osezantsi

Xa ucinga ngesidlo sakusasa esisempilweni, esimnandi, isitya esitshisayo se-oats sinokufika engqondweni.

Ezi ngqolowa ziqengqelekayo okanye zityunyuzwe ukwenza i-oatmeal okanye umhlaba ube ngumgubo ocolekileyo oza kusetyenziselwa ukubhaka.

I-oats zikwasetyenziselwa ukutya okomileyo kwezilwanyana zasekhaya kwaye njengokutya kwemfuyo ukondla izilwanyana ezinje ngamahashe, iinkomo neegusha.

Ziyi-carb ene-fiber-rich rich ephantsi kwamafutha kunye neeprotheyini eziphezulu, iivithamini kunye neeminerals.

Kukho iintlobo ezininzi onokukhetha kuzo, kubandakanya i-oats esikiweyo, i-oats-cut kunye ne-oats epheka ngokukhawuleza, kwaye zahlukile kwiprofayili yazo yezondlo kunye neendlela zokwenza.

Eli nqaku lichaza umahluko ophambili phakathi kwe-oled esikiweyo, i-steel-cut kunye ne-oats ekhawulezayo ukuze uthathe isigqibo sokuba yeyiphi eyona nto inokubaluleka kakhulu kwindlela otya ngayo nakwindlela ophila ngayo.

Zithini i-Steel-Cut, i-Oats ekhawulezayo kunye neRoll?

I-oat groats zii-oat kernels eziye zasuswa ii-hulls zazo. Imijelo ligobolondo elilukhuni elingaphandle elikhusela imbewu yesityalo se-oat.

I-steel-cut, eqengqelekileyo kunye ne-oats ekhawulezayo yonke iqala njenge-oat groats.

I-oat groats eyenzelwe ukuba isetyenziswe ngabantu ibonakaliswe kubushushu kunye nokufuma ukuze ibenze bazinze ngakumbi kwishelfu.

I-oat groats zigqitywe ngeendlela ezahlukeneyo zokwenza i-steel-cut, eqengqelwe okanye ekhawulezayo ye-oats, zonke ezineempawu ezahlukileyo.

Oats zentsimbi-Sika

Eyaziwa nangokuthi i-oatmeal yase-Ireland, i-oats-cut-oats ihambelana kakhulu ne-oat groat yasekuqaleni.

Ukuvelisa i-oats esikwe ngentsimbi, iigroats ziyagawulwa zibe ziingceba ngeentsimbi ezinkulu.

I-oats yensimbi esikiweyo ine-coarser, i-chewier texture kunye ne-nuttier flavour kune-oats ekhawulezileyo okanye ekhawulezayo.

Kananjalo zithatha ixesha elide ukuzilungiselela, ngamaxesha aphakathi okupheka ayahluka kwimizuzu eyi-15-30.

Nangona kunjalo, unokuntywila ii-oats zentsimbi ngaphambi kwexesha ukunciphisa ixesha lokupheka.

I-Oats esongiweyo

I-oats eqengqelekileyo, okanye ii-oats ezindala, zii-oat groats eziye zahamba ngenkqubo yokuqhoqhoqhafaza.

Banokungcamla okutyebileyo kunye nokuthamba okuthambileyo kwaye bathathe ixesha elincinci kakhulu kunokwenza ii-oats ezisikwe ngentsimbi, njengoko ziphekiwe inxenye.

Isitya se-oats esongiweyo sithatha imizuzu emi-2-5 ukulungiselela.

I-oats esongiweyo inokongezwa kwizinto ezifana neicookies, iikeyiki, iimuffins kunye nesonka.

Oats ngokukhawuleza

I-oats ekhawulezayo okanye i-oats epheka ngokukhawuleza zii-oats eziqengqelekileyo eziqhubela phambili ukuqhubekeka ukunciphisa ixesha lokupheka.

Ziphekwe ngokuyinxenye nge-steaming kwaye emva koko ziqengqeleke nokuba zincinci kune-oats endala.

Bapheka ngaphakathi kwemizuzu embalwa, banencasa ethambileyo kunye nokuthamba, ukubonakala kwemushy.

I-oats ezikhawulezayo azifani neze-oats ezikhawulezileyo, ezipakishwe ngamanye amaxesha eziqulathe ezinye izinto ezinje ngomgubo wobisi olunotyiweyo, iswekile kunye nencasa.

I-oats-cut-oats ine-chewy texture kunye ne-nutty flavour, ngelixa i-oats eqengqelekileyo kunye ne-oats ekhawulezileyo inamandla ngokuthamba. I-oats ezenziwe ngentsimbi zezona zincinci zenziwe zintathu.

IziBonelelo zezeMpilo zeOats

I-oats inezibonelelo ezininzi zempilo.

Ezi ngqolowa zityebileyo zizele ngumthombo olungileyo weprotheni kwaye zigcwele iivithamini, iiminerali kunye nee-antioxidants.

Kwaye azinayo i-gluten-free, ke zenza ukhetho olukhulu kwabo banesifo se-celiac okanye ukunganyamezelani kwi-gluten.

Ngelixa ii-oats zingenasimahla ngokwendalo, abantu abanesifo se-celiac kufuneka bakhethe iindidi eziqinisekisiweyo-ezingenanto yokuthintela i-gluten ukunqanda ezo zinokuthi zingcoliswe yi-gluten ngexesha lokulungiswa.

Ikomityi nje yesiqingatha (iigram ezingama-40) ze-oats ezomileyo, eziqengqelweyo ziqulathe (1):

• Iikhalori: 154
• Iprotheni: Iigrama ezi-6
• Amafutha: Iigrama ezi-3
• IiCarbs: Iigrama ezingama-28
• Ifayibha: 4 iigrem
• Ityamini (B1): I-13% ye-RDI
• Intsimbi: I-10% ye-RDI
• Magnesium: I-14% ye-RDI
• Iphosphorus: I-17% ye-RDI
• Zinc: I-10% ye-RDI
• Ibhrasi: I-8% ye-RDI
• Imanganizi: Iipesenti ezingama-74 ze-RDI
• Selenium: I-17% ye-RDI

I-oats zikwalayishwe ngamachiza aluncedo, kubandakanya i-antioxidants kunye ne-beta-glucan, uhlobo lwefayibha enyibilikayo edityaniswa nezibonelelo zezempilo ().

Umzekelo, i-beta-glucan efumaneka kwi-oats iyasebenza ekwehliseni zombini "ezimbi" ze-LDL kunye ne-cholesterol iyonke, enokukunceda ukugcina intliziyo yakho isempilweni.

Uphononongo lwakutsha nje kubantu abangama-80 abane-cholesterol ephezulu bafumanise ukuba ukusebenzisa i-70 gram ye-oats kangangeentsuku ezingama-28 kukhokelele ekunciphiseni i-8% kwi-cholesterol iyonke kunye ne-11% yokunciphisa kwi-cholesterol "embi" ye-LDL ().

Ukongeza, ii-oats zibonisiwe ukunceda ukunciphisa umzimba kunye nokuzinzisa amanqanaba eswekile yegazi.

I-beta-glucan kwi-oats inceda ukucothisa ukucothisa, ekhokelela ekwandeni kokugcwala kunye nokuhamba ngokuthe ngcembe kwiswekile yegazi.

Kuphononongo lwabantu abangama-298 abanesifo seswekile sesi-2, abo batya iigram ezili-100 ze-oats ngemini bafumana ukuncipha okubonakalayo ekuzileni nasekuseni emva kokutya iswekile yegazi, xa kuthelekiswa nabo bangakhange badle i-oats.

Kwaye iqela elalisitya iigram ezili-100 ze-oats yonke imihla lalinokwehla okukhulu kubunzima bomzimba, abathi abaphandi banxulumene nenani labo eliphezulu le-beta-glucan ().

I-oats zinesondlo kakhulu kwaye zinxulunyaniswe nenani lezibonelelo zempilo. Ukuzitya kunokunceda ukuthoba i-cholesterol, ukunciphisa amanqanaba eswekile yegazi kunye nokunceda ukunciphisa umzimba.

Ngaba lolunye uhlobo olusempilweni ngakumbi?

Iindidi ze-oats kwintengiso zinokwenza ukuba kube nzima kubathengi ukumisela eyona ndlela isempilweni.

Ishati engezantsi ithelekisa umahluko wesondlo phakathi kwee-ounces ezi-2 (56 iigrem) zokuqengqeleka, ukusikwa kwentsimbi kunye ne-oats ekhawulezayo (5, 6).

Njengoko ubona, umahluko phakathi kwezi ntlobo zintathu ze-oat mncinci.

Ngapha koko, isifundo esifanelekileyo esinovavanyo lweenkcukacha-manani siyafuneka ukuqinisekisa lo mahluko.

Oko kwathethi, idatha ekhoyo ibonisa ukuba kunokubakho umahluko phakathi kokusikwa kwentsimbi, ukuqengqeleka kunye neoats ekhawulezayo.

I-Oats yensimbi esikiweyo inokuba phezulu kwiFiber

Kuba ii-oats ezisikwe ngentsimbi zezona zincinci zenziwe zontathu, ziqulathe eyona fiber - kodwa ngumahluko omncinci kuphela.

Ifayibha efumaneka kwi-oats esikwe ngentsimbi iluncedo kwimpilo yokwetyisa, ivuselela iintsholongwane ezilungileyo emathunjini kunye nokukhuthaza ukuhamba rhoqo kwamathumbu (,).

Nangona kunjalo, kubalulekile ukuba uqaphele ukuba zonke i-oats zingumthombo ogqwesileyo wefayibha, kwaye umahluko kumxholo wefayibha phakathi kwe-iron-cut, rolls and oats ekhawulezayo incinci.

I-Oats ye-Steel-Cut Oats ingaba ne-Index ye-Glycemic Index

I-oats esikwe ngentsimbi inokuba nesalathiso esisezantsi se-glycemic kune-oats eqengqelekileyo okanye ekhawulezayo, okuthetha ukuba umzimba uyetyisa kwaye uyifunxe kancinci, ekhokelela ekunyukeni kancinci kweswekile yegazi ().

Ukutya okunesalathiso se-glycemic ephezulu kubangela i-spikes ezikhawulezayo kwiswekile yegazi, ngelixa ukutya okusezantsi kwisalathiso se-glycemic kubonelela ngokukhutshwa kancinci kwamandla kwaye kunokunceda ukuzinzisa iswekile yegazi ().

Ngesi sizathu, i-oats esikwe ngentsimbi kunokuba lolona khetho lufanelekileyo kwabo bafuna ulawulo olungcono lweswekile yegazi labo.

Ukusika i-oats ngentsimbi kuphezulu kancinci kwifayibha kune-oats ekhawulezileyo kunye ekhawulezayo. Banesalathiso esisezantsi se-glycemic seentlobo ezintathu ze-oats, ezinokubenza babe lolona khetho lufanelekileyo lokulawula iswekile yegazi.

Loluphi udidi ekufuneka ulukhethile?

Nangona i-oats-cut-oats iqulethe i-fiber ethe kratya kwaye isezantsi kwisalathiso se-glycemic, musa ukuphungula ii-oats ezikhawulezileyo kunye nezikhawulezayo.

Zonke ezi ntlobo zintathu zinomsoco kwaye ziyimithombo esemagqabini yefayibha, iprotein esekwe kwizityalo, iivithamini, iiminerali kunye nee-antioxidants.

Into ebaluleke kakhulu kukuba ukhethe i-oatmeal efanelekileyo ngokufanelekileyo kwindlela ophila ngayo.

Fumana iOatmeal oyithandayo

Xa umisela olona hlobo lwe-oatmeal kwisitokhwe se-pantry yakho, kubalulekile ukugcina izinto ozikhethayo engqondweni.

Ukuthungwa okungafunekiyo kunye ne-nutty flavour ye-oats-cut-oats kunokuba yinto emnandi kwabanye kodwa ibe nentliziyo yabanye.

I-oats eqengqelekileyo kunye nekhawulezileyo inencasa ebukhali kwaye iphekele kwindawo ecekeceke, egudileyo abanye abantu abayithandayo kune-oats ezisikwe ngentsimbi.

Kwaye ukusika i-oats ezisikwe ngentsimbi zincinci ezenziweyo, zithatha elona xesha lilikhulu ukuzilungiselela, ezinokubacima abanye abantu.

Ngelixa ii-oats ezisongiweyo nezikhawulezayo zinokulungiswa kwisitofu kwisithuba semizuzu embalwa, ii-oats ezenziwe ngentsimbi zithatha imizuzu engama-30 ukwenza.

Nangona kunjalo, unokupheka ii-oats ezenziwe ngentsimbi ngaphambi kwexesha ngokuzibeka kwivenkile ecothayo, okanye uzongeze embizeni yamanzi abilayo kwaye ubavumele bahlale ubusuku bonke.

Kwakhona ii-oats eziqengqelekileyo nezikhawulezayo zinokufakwa ngokuthe ngqo kwiimpahla ezibhakiweyo kwaye zongezwe nakwii-smoothies ukwandisa umxholo wefayibha kunye nokongeza ubume.

Gwema i-Oatmeals ephezulu kwiShukela

Kungakhathaliseki ukuba ukhetha uhlobo luni lwe-oat, kuhlala kungcono ukukhetha i-oats ecacileyo, engenaswekile.

Iindidi ezininzi ezihlanganisiweyo zinezinto ezininzi zeswekile, ezenza ukuba kube sisidlo sasekuseni esingenampilo.

Umzekelo, ipakethi enye (43 gram) yemephu yangoku kunye ne-oatmeal yeswekile emdaka ine-13 yeeshukela (11).

Oku kulingana nezipuni ezine zeswekile.

Iswekile eninzi kakhulu inokuba nefuthe elibi kwimpilo yakho kwaye ikhokelele kwiimeko ezininzi, kubandakanya isifo sentliziyo, isifo seswekile kunye nokutyeba kakhulu).

Ngesi sizathu, kungcono ukongeza ii-toppings zakho kunye nokunambitheka kwii-oats ezingenaswekile ukugcina iswekile eyongeziweyo ubuncinci.

Zama indibaniselwano emnandi yamajikijolo amatsha kunye namafutha asempilweni, anjengecoconut engenaswekile kunye nama-walnuts aqoshiwe.

Ukuqengqeleka, ukusika ngentsimbi kunye neoats ezikhawulezayo zonke zibonelela ngobutyebi besondlo. Nokuba ukhetha luphi uhlobo, qiniseka ukuba ukhetha iintlobo ezingenaswekile ukunqanda iswekile engaphezulu.

Ungazifaka njani iiOats kwisidlo sakho

Unokongeza i-oats kwisidlo sakho ngeendlela ezininzi.

Nangona zihlala zisetyenziswa kwisidlo sakusasa, zinokuba lukhetho lwe-carb esempilweni kwisidlo sasemini nakusihlwa ngokunjalo.

Nazi ezinye izimvo malunga nokwenza ioats yinxalenye yosuku lwakho:

• Yongeza i-oats eluhlaza kwi-smoothie yakho yokunyusa ifayibha.
• I-oats ephekiweyo ephezulu kunye ne-avocado ecoliweyo, iipepile, iimbotyi ezimnyama, i-salsa kunye namaqanda okujija okunencasa kwi-oatmeal yesiko.
• Yongeza i-oats eluhlaza kwisonka esenziwe ekhaya, ii-cookies kunye ne-muffins.
• Zidibanise ne-yoghurt yesiGrike kunye nesinamoni ukwenza ii-oats zobusuku bonke efrijini.
• Yenza igranola eyenziwe ekhaya ngokudibanisa neoyile yekhokhonathi, isinamoni, amandongomane kunye neziqhamo ezomisiweyo, emva koko ukubhaka kubushushu obuphantsi.
• Zisebenzise endaweni yeesonka xa unxiba intlanzi okanye inkukhu.
• Faka ioats kwiresiphi oyithandayo yepancake.
• Zisebenzise endaweni yerayisi xa usenza i-risotto.
• I-oats ephekiweyo ephezulu kunye nemifuno eyosiweyo, inkukhu kunye ne-tahini kwisidlo sasemini esonelisayo okanye isidlo sangokuhlwa.
• Yongeza kwiisuphu ukwenza ucoceko ngaphandle kokongeza amanqatha amaninzi.
• Hlanganisa i-oats nebhotolo yebhotolo kunye neziqhamo ezomisiweyo, yenze iibhola kunye nefriji ukuze ulume amandla, usempilweni.
• Iipilisi zepepile, iitumato okanye i-zucchinis ngomxube we-oats, itswele, iqanda kunye noshizi kwaye ubhake ehovini ngesinekhi esimnandi.

I-Oats kukutya okungafaniyo okunokutyiwa nangaliphi na ixesha losuku kwaye kongezwe kwizitya ezimnandi nezinencasa.

Umgca osezantsi

I-Oats yingqolowa etyebileyo nefayibha edityaniswe kwinani lezibonelelo zezempilo.

Ukongeza ii-oats ezingakumbi kwisidlo sakho kunokunceda ukugcina intliziyo yakho isempilweni, ubunzima ekutshekeni kunye namanqanaba eswekile egazini azinzile.

Nangona ii-oats ezisikwe ngentsimbi zinesalathiso esisezantsi se-glycemic kunye nomxholo wefayibha ophakamileyo, ii-oats ezityikityiweyo kunye nezikhawulezayo ezineeprofayili zesondlo ezifanayo.

Nangona kunjalo, iintlobo ezipakishiweyo ezikhawulezileyo zinokuqulatha iswekile eninzi eyongeziweyo, kungumbono olungileyo ukukhetha iintlobo ze-oat ezicacileyo, ezingenaswiti xa kunokwenzeka.

Nokuba ungakhetha oluphi uhlobo lwe-oat, musa ukulufaka njengokutya kwasekuseni.

Benza ukhetho olugqwesileyo nangaliphi na ixesha losuku, kubandakanya isidlo sasemini kunye nesangokuhlwa.