Ziintoni iiOats ezenziwe ngeSinyithi, kwaye ngaba zinazo izibonelelo?

Umxholo

• Zithini ii-oats ezisikwe ngentsimbi?
• Zinesondlo kakhulu
• Izibonelelo zempilo ezinokubakho
• Ngamana uxhasa ukuphuculwa kolawulo lweswekile yegazi
• Ukukhuthaza ukwetyisa okufanelekileyo
• Ngamana unokukhusela impilo yentliziyo
• Ngamana unokuxhasa ukunciphisa umzimba
• Uyipheka njani i-oats esikwe ngentsimbi
• Izongezo kunye neengcamango zokupheka
• Umgca wezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Ihabhu (IAvena sativa) Yenza ukutya okuziinkozo okutya okumnandi kwaye kuhlala kusetyenziswa ukubhaka. Into enomdla kukuba, kukho iintlobo ezininzi ze-oats.

I-oats yensimbi esikiweyo, ekwabizwa ngokuba yi-Scottish okanye i-Irish oats, ayiqhelekanga, ke unokuzibuza ukuba yeyiphi eyahlula kwezinye iintlobo zeoats.

Eli nqaku likuxelela yonke into oyifunayo malunga ne-oats yensimbi esikiweyo.

Zithini ii-oats ezisikwe ngentsimbi?

I-oats yokusika yentsimbi yenye yezona ntlobo ze-oat zenziwe zincinci.

Zenziwe ngokusika iinkozo ze-oat ezi-hulled, okanye ii-groats, zibe ngamaqhekeza amancinci ngentsimbi. Le nkqubo igcina icandelo ngalinye leenkozo, kubandakanya i-bran, i-endosperm, kunye ne-germ, ikakhulu ihambelana.

Kwelinye icala, ii-oats eziqengqelekileyo nezikhawulezileyo ziyabiliswa zize zicofwe ngethuba lokuveliswa kwazo, zibangele ukuba zilahle ezinye okanye zonke ii-bran zeenkozo.

Ngenxa yokuba i-oats esikwe ngentsimbi igcina ingqolowa iphelele kwaye inommandla omncinci omncinci, ayifunisi amanzi ngokulula. Ke, zithatha ixesha elide ukupheka kunezinye iintlobo zehabile.

Ngokomndilili, ibhetshi ye-oats esikiweyo yentsimbi ithatha malunga nesiqingatha seyure ukulungiselela, ngelixa i-oats eqengqelekileyo okanye ekhawulezileyo ithatha nje imizuzu embalwa.

I-oats yensimbi esikiweyo ikwanencasa ekhethekileyo kunye noburhabaxa. Ziyi-coarser, i-chewier, kunye ne-nuttier kwi-flavour kunezona zi-oats eziqhelekileyo.

I-oats yensimbi esikiweyo icutshungulwa kancinci, ifuna ixesha elingaphezulu lokupheka kune-oats eqhelekileyo, kwaye ine-texture eyahlukileyo kunye nencasa. Zithathwa njengenkozo epheleleyo.

Zinesondlo kakhulu

I-oats yensimbi esikiweyo iqhayisa ngeentlobo ezahlukeneyo zezondlo, ezenza ukuba zibe sisongezo esisempilweni phantse nakuphi na ukutya.

I-1/4-indebe (i-40 grams) yentsimbi eyomileyo yokusika i-oats ():

• Iikhalori: 150
• Iprotheni: 5 iigrem
• Amafutha: 2.5 grams
• IiCarbs: Iigrama ezingama-27
• Ifayibha: I-15% yeXabiso lemihla ngemihla (DV)
• Intsimbi: I-10% ye-DV

I-Oats ikwabonelela ngexabiso elincinci lezinye iivithamini kunye neeminerals, kubandakanya ivithamin E, ifolate, zinc kunye ne-selenium ().

Nangona kunjalo, ii-oats ezisikwe ngentsimbi mhlawumbi ziyaziwa kakhulu ngomxholo wefayibha.

I-Oats ziqhayisa ngokutya okutyebileyo kwe-beta glucan, uhlobo lwefayibha enyibilikayo edlala indima ebalulekileyo kwimpilo yentliziyo kunye nokwetyisa okufanelekileyo ().

Ngapha koko, i-oats esikwe ngentsimbi inokuba nefayibha ethe kratya kunezinye iindidi ze-oats kuba ingqolowa iphelele ihlala ilungile xa kusetyenzwa.

I-oats esikwe ngentsimbi ikwangumthombo ofanelekileyo weprotheni yesityalo, enokuba luncedo ngakumbi ukuba ulandela i-vegan okanye ukutya kwemifuno.

I-oats yokusika yentsimbi inezinto ezahlukeneyo zezondlo kwaye iphezulu kakhulu kwi-beta glucan, uhlobo olwahlukileyo lwefayibha.

Izibonelelo zempilo ezinokubakho

Uphando lubonisa ukuba ukutya i-oats okusikwe ngentsimbi rhoqo kunokuba negalelo kwiintlobo ngeentlobo zezibonelelo zezempilo, uninzi lwazo lubangelwa zezi nkozo zizodwa.

Ngamana uxhasa ukuphuculwa kolawulo lweswekile yegazi

I-oats ziphakathi kwemithombo ecebileyo yesitashi esinganyangekiyo kunye nefayibha enyibilikayo, zombini zidlala indima ebalulekileyo kulawulo lweswekile yegazi.

Izitatshi ezinganyangekiyo ziicarbbs ezetyisiweyo kwaye zifunxwe kancinci, ezinceda ukugcina amanqanaba eswekile yegazi ezinzile ngexesha lokugaya ().

Gcina ukhumbula ukuba ukupheka okanye ukufudumeza kunciphisa umxholo wazo wesitatshi. Ke ngoko, ukupholisa ii-oats eziphekiweyo ngobusuku obunokunceda ekunyuseni umxholo wazo wesitatshi, okanye iresiphi ye-oats engaphekwanga lukhetho olufanelekileyo ngokunjalo.

Ngapha koko, umzimba wakho awunako ukucola ngokupheleleyo ifayibha enyibilikayo, ethi icothise ukufunxwa kweecarbs kwigazi lakho kwaye inyuse iimvakalelo zokugcwala.

Uphengululo lwezifundo ezili-16 ezinxulunyaniswa ne-oat intake kunye nokuncipha okubonakalayo ekuzileni nasekumveni kokutya amanqanaba eswekile yegazi, kunye namanqanaba aphezulu e-insulin, kubantu abane-2 yeswekile ().

Ukukhuthaza ukwetyisa okufanelekileyo

Isitatshi esinganyangekiyo kunye nemicu yentsimbi yokusika ii-oats zisebenza njenge-prebiotic, exhasa umsebenzi wokugaya ukutya okunempilo ngokukhuthaza iyantlukwano kunye nokukhula kweebhaktiriya eziluncedo ezihlala kwindawo yokugaya ukutya ().

Olu luntu lweebacteria lubizwa ngokuba yithumbu lakho le microbiome.

Ukugcina isifo se-microbiome esisempilweni kunxulunyaniswa nezibonelelo ezininzi, kubandakanya ukunciphisa ukuqhina, ukudumba okungaphantsi, kunye nolawulo lweempawu ezinxulunyaniswa nezifo zamathumbu ezivuthayo (IBDs) njenge-ulcerative colitis ().

Ngamana unokukhusela impilo yentliziyo

Uphando lubonisa ukuba i-fiber kwi-oats ye-steel cut inokunceda ukunciphisa amanqanaba e-cholesterol kunye nokunciphisa umngcipheko wesifo senhliziyo.

Uphengululo lwezifundo zabantu ezingama-64 lufumanise ukuba ukutya rhoqo i-oat kunegalelo ekunciphiseni okupheleleyo kunye ne-LDL (embi) ye-cholesterol ukuya kuthi ga kwi-19% kunye ne-23%, ngokwahlukeneyo ().

Ngapha koko, iintlobo ze-oat ezenziweyo ezincinci, ezinje nge-oats cut cut, zinokuba nefuthe elikhulu lokukhusela iintliziyo kunee-oats ezenziweyo kuba uninzi lwefibre yazo ihlala ihleli. Imicu ye-intact inokuhlisa i-cholesterol ngokufanelekileyo ngakumbi kunemicu eyaphukileyo ().

Ngamana unokuxhasa ukunciphisa umzimba

Ukubandakanya ii-oats ezisikiweyo zentsimbi kukutya okunezondlo kunokukhuthaza ukunciphisa umzimba.

Ifayibha ye-Oats inokuba negalelo kwiimvakalelo zokugcwala, ezinokuthi zikhokelele ekunciphiseni ukutya kwekhalori ().

Izifundo ebantwini nasezilwanyaneni ziyaqhubeka zibonisa ukuba i-oat fiber inokunceda ukunciphisa ukuqokelelana kwamafutha, ngakumbi amafutha esiswini (,).

Gcina ukhumbula ukuba ukulahleka kobunzima kunzima. Ukongeza i-oats kwisidlo sakho akuqinisekisi naziphi na iziphumo ezithile.

I-oats esikiweyo yensimbi inokuxhasa ukulawulwa kweswekile yegazi, ukwetyisa okufanelekileyo, impilo yentliziyo, kunye nokwehla kobunzima.

Uyipheka njani i-oats esikwe ngentsimbi

Zininzi iindlela zokulungiselela i-oats yokusika ngentsimbi, kodwa olona khetho luthandwayo kukuzitya njengokutya okushushu okushushu okanye isidudu.

Uninzi lwabantu lupheka i-oats yokusika isinyithi kwisitofu, kodwa ungasebenzisa umpheki ocothayo okanye umpheki woxinzelelo lombane ukuba ukhetha njalo.

Ngekomityi e-1 (i-160 gram) ye-oats ezisikiweyo zentsimbi, uyakudinga malunga neekomityi ezi-3 (710 mL) zolwelo lokupheka njengamanzi okanye ubisi. Unokufuna ukongeza intwana yetyuwa yencasa eyongezelelweyo.

Ukupheka kwesitofu, vele ubeke i-oats kunye nolwelo embizeni. Yiza kwisimmer kwaye uvumele ii-oats ukuba zipheke, zivuselele ngamanye amaxesha, malunga nemizuzu engama-30- okanye kude kube yithenda kwaye iphekwe.

Thenga ii-oats ezisikwe ngentsimbi kwi-intanethi.

Izongezo kunye neengcamango zokupheka

Kwiprotheyini eyongezelelweyo, xuba abamhlophe beqanda, iyogurt yamaGrike, okanye iprotein powder. Unokongeza ii-toppings ezinje ngamajikijolo, ii-apile ezisikiweyo, imbewu ye-chia, amandongomane, ibhotolo yebhotolo, isinamoni kunye neswekile emdaka.

Unokusebenzisa ii-oats ezisikiweyo zentsimbi kwi-oatmeal ebhakwe okanye kwi-oats ebusuku.

Ngaphezulu, benza isiseko esihle kwisitya esine-risotto-esityiweyo. Mane upheke i-oats ngomhluzi kunye nemifuno enentliziyo efana ne-kale, isikwashi sasebusika kunye nama-mushroom. Hlanganisa iParmesan okanye iGruyère ushizi kunye nephezulu ngeqanda elifakwe ngaphambi kokukhonza.

I-oats esikiweyo yentsimbi ithatha ixesha elide ukuyilungiselela kune-oats eqhelekileyo okanye ekhawulezayo, kodwa yenza i-oatmeal yescrumptious, nutty. Zilungele nezitya ezinencasa.

Umgca wezantsi

I-oats esikiweyo yentsimbi yimveliso ye-oat encinci esetyenzisiweyo ethatha ixesha elide ukupheka kodwa igcine izakhamzimba kancinci kunezinye iintlobo ze-oat.

I-oats esikiweyo yesinyithi ityebile ngokukodwa kwisitatshi esinganyangekiyo kunye nefayibha, zombini ezinokuxhasa ukulahleka kwesisindo, impilo yentliziyo, ulawulo lweswekile yegazi kunye nokwetyisa. Ikwangumthombo olungileyo wentsimbi kunye neprotein yezityalo.

Ukuba ufuna ukubongeza ekutyeni kwakho, ii-oats ezenziwe ngentsimbi zenza isidudu esinentliziyo onokuthi uzenzele ngokwezifiso zakho.