Chii chinonzi Oat Milk uye Iyo Hutano?

Zvemukati

• Chii chinonzi Oat Milk?
• Oat Mukaka Nutrition Chokwadi & Hutano Kubatsirwa
• Kunwa uye Kushandisa Oat Mukaka
• Ongororo ye

Asina-mukaka wemukaka unogona kunge wakatanga senge isina lactose-isina imwe nzira kune vegans kana vasina-mukaka vanodya, asi zvinwiwa-zvinobva muzvirimwa zvava zvakakurumbira kunyangwe vanozvipira vechikara vanozvitora sevateveri. Uye nhasi, zvingasarudzwa hazviperi: mukaka weamondi, mukaka wesoya, mukaka webhanana, mukaka wepistachio, mukaka wecashew, nezvimwe. Asi pane chimwe chinwiwa pachivharo chinoramba chichitariswa kubva kune vanodya zvinovaka muviri uye zvekudya zvakafanana: oat mukaka.

"Zvinenge zvese zvinwiwa zvisina mukaka zvinogona kunge 'zvichipisa' izvozvi nekuda kwekufarira kudya kwezvirimwa," anodaro Keri Gans, M.S., R.D.N., C.L.T., munyori weThe Small Change Diet. Mukaka weoat inonyanya kuwanikwa, sezvo wakachipa kugadzira kupfuura mukaka wenzungu uye unogona kunge uchichengetedza zvakatipoteredza, anotsanangura kudaro nyanzvi yezvekudya akanyoreswa Kelly R. Jones M.S., L.D.N. Asi chii chinonzi oat mukaka chaizvo? Uye mukaka weoat wakakunakira here? Ramba uchiverengera mhinduro idzodzo uye nezvimwe nezve ichi chinwiwa chisina mukaka.

Chii chinonzi Oat Milk?

Mukaka weOat unoumbwa nesimbi-yakachekwa oats kana groats yakazara yakanyikwa mumvura, yakasanganiswa, uye yobva yasimwa ne cheesecloth kana yakakosha nut mukaka bhegi. "Kunyange zvazvo oat pulp yakasara ine yakawanda yefiber uye yakawanda yeprotein mu oats, mvura kana 'mukaka' inoguma ine zvimwe zvekudya mu oats," anodaro Jones. "Nekuti oats inonaya mvura nyore nyore kupfuura nzungu, kana yakasanganiswa zvakakwana, zvimwe zvekudya pachazvo zvinomuka zvichipfuura nemu cheesecloth, zvichipa kugadzirwa kwe creamier kupfuura mukaka we nati pasina zvigadzirwa zvakawedzerwa." (Fan weoats? Wobva waedza idzi dzakakwira-mapuroteni oatmeal mapepa ekudya kwemangwanani, stat.)

Oat Mukaka Nutrition Chokwadi & Hutano Kubatsirwa

Mukaka weoat une hutano, zvakadaro? Heano maitiro emukaka weoat zvinovaka muviri uye oat mukaka macalorie anosvika kune mamwe marudzi emukaka nemukaka wechirimwa: Kapu imwe chete yemukaka weoat - semuenzaniso, Oatly Oat Milk (Tenga, $13 ye4, amazon.com) - inopa nezve:

• 120 macalorie
• 5 gramu akazara mafuta
• 0.5 magiramu akazara mafuta
• 2 magiramu faibha
• 3 gramu mapuroteni
• 16 magiramu emakhahydrates
• 7 magiramu shuga

Uyezve, "mukaka weoat ine 35 muzana yemvumo yezuva nezuva yakakurudzirwa (RDA) yecalcium, uye 25 muzana yevhitamini D," anodaro Gans. "Inofananidzwa nemukaka wemombe uye mukaka we soya, ine mapuroteni mashoma; zvisinei, zvichienzaniswa nezvimwe zvinwiwa zvinobva muzvirimwa, kureva almond, cashew, coconut, uye mupunga, ine protein yakawanda."

Mukaka weoat une shuga shoma (7 gramu pamukombe) kupfuura mukaka wemombe (12.5 gramu pamukombe), asi zvinopfuura mamukisi asina kutapira emukaka semukaka wemaarumondi usina kutapira kana mukaka wecashew, uyo unongova ne1-2 magiramu eshuga pamukombe.

Uyezve, oat mukaka ndiyo yakajeka kuhwina kana zvasvika kune fiber. "Mukaka wemombe une magiramu e0 fiber, almond nesoya zvine 1 gramu yefiber pakushanda - saka mukaka weoat ine magiramu maviri efiber ndiyo yakakwirira," anowedzera kudaro. Oats ine mhando yefibha inogadziriswa inozivikanwa se beta-glucan, iyo inogona kubatsira kudzikisa huwandu hweropa rako reLDL cholesterol uye, zvakare, inoderedza njodzi yako yechirwere chemoyo, sekureva kwekuongorora kwe2018. Tsvagiridzo yakawanawo kuti beta-glucan inogona kubatsira kunonoka kugaya, kuwedzera satiety, uye kudzvanya chishuwo.

"Oats inewo mavhitamini B thiamin uye folate, zvicherwa magnesium, manganese, phosphorus, zinc, uye mhangura, pamwe nemamwe mavhitamini nemamineral akasiyana-siyana muhuwandu," anodaro Jones.

Mukaka weoat unowanzo kuve wakakwirira mumahydrohydrate, asi izvo zvakanaka nekuti iri kupa simba kuburikidza neaya macarbs uye fiber zvichipesana nemafuta, ayo anogona kunge ari mamiriro nemazi mazhinji emukaka, anotsanangura Jones.

Ehe, mukaka weoat zvakare sarudzo yakanaka kune chero munhu ane allergiki kana asingashiviriri kune dairy uye / kana nzungu, maererano naJones. Mukaka weoat unowanzove wakachengeteka kunyangwe kune vanhu vane kusagadzikana kweguteni. Asi, kuva nechokwadi, iwe anofanira verenga mavara. "Kana uine gluten senitivity kana chirwere chechiliac, iwe unoda kuve nechokwadi kuti yakagadzirwa ne-gluten-isina oats," anodaro Jones. "Kunyange zvazvo oats isina gluten-isina muzvisikwa, inowanzogadziriswa pamichina imwechete sezviyo zvine gluten, izvo zvinosvibisa oats ne gluten zvakaringana kukonzera kuita kune avo vane celiac kana kusashivirira kwakakomba."

Kunwa uye Kushandisa Oat Mukaka

Kupfuura kusimba kwakasimba, kunhuhwirira kunotapira kwemukaka weoat kwakakura zvakare. "Kirimu kwayo inoita kuti ive yakakurumbira kunwa, senge mumakisi oat latte uye cappuccinos. Inogona zvakare kushandiswa mune smoothies, muto wakasviba, uye zvinhu zvakabikwa," anodaro Gans. Edza iwe pachako: Elmhurst Unsweetened Oat Milk (Tenga, $ 50 kwe6, amazon.com) kana Pacific Foods Organic Oat Milk (Tenga It, $ 36, amazon.com).

Iwe unogona zvakare kushandisa oat mukaka nenzira imwecheteyo iwe yaunogona kushandisa mukaka wemombe kana mumwe mukaka-wakavakirwa mukaka kana uchibika. "Unogona kushandisa mukaka weoat semvura yako mumakeke uye mawaffles kana panzvimbo yemukaka wenguva dzose paunenge uchigadzira mbatatisi yakachekwa kana masasi," anodaro Jones. Kunyange iwe ungasade kutsika girazi remukaka weoat zuva rega rega, inogona kunge iri mukaka wakakura usina mukaka uyo uri nyore padumbu uye unopa sosi yekukurumidza yesimba-risati rasvika. (Kumusoro kunotevera: Iyi Recipe Yakagadzirwa Nemukaka Oat Inokuchengetera Mari Yakawanda)

Ongororo ye