Rolled vs Steel-Cut vs Quick Oats: Ndeupi Musiyano?

Zvemukati

• Ndezvipi Simbi-Yakatemwa, Inokurumidza uye Yakatenderedzwa Oats?
• Simbi-Cheka Oats
• Akatenderera Oats
• Kurumidza Oats
• Hutano Kubatsirwa kweOats
• Rumwe Rumwe Rudzi Rune Huturu Zvakanyanya?
• Simbi Yakatemwa Oats Inogona Kukwira muFibre
• Simbi-Cheka Oats Inogona Kuva Nezasi Glycemic Index
• Ndeupi Rudzi Rwaunofanira Kusarudza?
• Tsvaga Oatmeal Yaunofarira
• Dzivisa Oatmeals Iyo Yakakwira muShuga
• Maitiro Ekubatanidza Oats Mune Zvako Zvokudya
• Icho Chinokosha

Paunenge uchifunga nezvekudya kwemangwanani kwakanaka, kunogutsa, ndiro inopisa inopisa yeoats inogona kuuya mupfungwa.

Tsanga yezviyo iyi inowanzopetwa kana kupwanywa kuita oatmeal kana pasi kuita hupfu hwakatsetseka hwekushandisa pakubheka.

Oats anoshandiswawo mune chakaomeswa chikafu chechipfuwo uye sekudya kwezvipfuyo kupa mhuka mhuka semabhiza, mombe nehwai.

Iwo ane fiber-akapfuma carb iyo yakaderera mumafuta uye yakawanda mumapuroteni, mavitamini uye zvicherwa.

Kune mhando dzinoverengeka dzaungasarudze kubva, kusanganisira dzakakunguruswa, simbi-yakatemwa uye nekukurumidza-kubika oats, uye ivo vanosiyana muhuwandu hwavo hwehutanho uye nzira dzekugadzirisa.

Ichi chinyorwa chinotsanangura musiyano wakakosha pakati peakakungurutswa, simbi-yakatemwa uye nekukurumidza oats kuitira kuti iwe ugone kusarudza kuti ndeipi inoita pfungwa zvakanyanya pane kwako kudya uye mararamiro.

Ndezvipi Simbi-Yakatemwa, Inokurumidza uye Yakatenderedzwa Oats?

Oat groats inzira dze oat dzakabviswa huni. Hovhu ihombodo yakaoma yekunze inochengetedza mbeu yemuti weoat.

Simbi-yakatemwa, yakakungurutswa uye nekukurumidza oats ese anotanga kubuda se oat groats.

Oat groats inoitirwa kudyiwa nevanhu inoonekwa nekupisa uye hunyoro kuti iite kuti vave nesherufu-yakasimba.

Iyo oat groats inozogadziriswa nenzira dzakasiyana kugadzira iyo simbi-yakatemwa, yakakungurutswa kana inokurumidza oats, ese ayo ane akasiyana maitiro.

Simbi-Cheka Oats

Iyo inozivikanwawo seIrish oatmeal, simbi-yakatemwa oats inonyanya kuenderana neyekutanga, isina kugadziriswa oat groat.

Kugadzira oats-akacheka oats, iyo groats inotemwa kuita zvidimbu nemazizi makuru esimbi.

Simbi yakatemwa oats ine coarser, chewier magadzirirwo uye nuttier kuravira kupfuura yakakungurutswa kana kukurumidza oats.

Ivo zvakare vanotora nguva yakareba kuti vagadzirire, neavhareji nguva dzekubika dzakasiyana maminetsi gumi nemashanu kusvika makumi matatu.

Nekudaro, iwe unogona kunyorova simbi-yakatemwa oats zvisati zvaitika kuti udzikise nguva yekubika.

Akatenderera Oats

Maool akakungurutswa, kana oats echinyakare, ndiwo maoat groats akapfuura neanopisa uye anopfava maitiro.

Vane hunhu hwakaipisisa uye kupfava kwemavara uye vanotora nguva shoma kuita kupfuura oats yesimbi, sezvo anga akabikwa zvishoma.

Mbiya yeoats yakakungurutswa inotora maminetsi maviri kusvika mashanu kugadzirira.

Maool akakungurudzwa anogona zvakare kuwedzerwa kune zvinhu zvakaita semakuki, makeke, muffin uye chingwa.

Kurumidza Oats

Kurumidza oats kana anokurumidza-kubika maoats ndiwo akakungurutswa oats ayo anoenda nekuenderera mberi kugadzirisa kudzikisa nguva yekubika.

Dzinenge dzakabikwa zvishoma nekubika uye dzobva dzamonerwa kunyangwe dzakaonda kupfuura oats yechinyakare.

Ivo vanobika mukati memaminetsi mashoma, vane hunyoro hwekunaka uye hwakapfava, mushy magadzirirwo.

Maoats anokurumidza haana kufanana neapapo, oat akapetwa ayo dzimwe nguva ane zvimwe zvinoshandiswa senge mukaka wakakora upfu, shuga uye kuravira.

Simbi-yakatemwa oats ine chewy mameseji uye nutty kuravira, nepo yakakungurutswa uye papo oats ine hunyoro ine yakapfava kugadzirwa. Simbi-yakatemwa oats ndiyo shoma inogadziriswa yevatatu.

Hutano Kubatsirwa kweOats

Oats ane zvakawanda zvehutano zvinobatsira.

Idzi fiber-dzakapfuma tsanga dzakazara sosi yakanaka yeprotein uye yakazara nevitamin, zvicherwa uye antioxidants.

Uyezve, havana gluten, saka ivo vanoita sarudzo huru kune avo vane chirwere chechiliac kana kusashivirira kune gluten.

Nepo maoat ari echisikirwo asina gluten, vanhu vane chirwere checliac vanofanirwa kusarudza mhando dzakasimbiswa-dzisina-gluten kuti dzidzivise idzo dzinogona kunge dzakashatiswa negluten panguva yekugadzirisa.

Ingori hafu kapu (40 gramu) yeoma, yakakungurutswa oats ine (1):

• Makorori: 154
• Mapuroteni: 6 magiramu
• Mafuta: 3 magiramu
• Carbs: 28 magiramu
• Fiber: 4 magiramu
• Thiamin (B1): 13% yeiyo RDI
• Iron: 10% yeiyo RDI
• Magnesium: 14% yeiyo RDI
• Phosphorus: 17% yeiyo RDI
• Zinc: 10% yeiyo RDI
• Mhangura: 8% yeiyo RDI
• Manganese: 74% yeiyo RDI
• Selenium: 17% yeiyo RDI

Oats inotakurwawo nemakomponi anobatsira, anosanganisira antioxidants uye beta-glucan, rudzi rwefibha inogadziriswa inosangana nehutano hunobatsira ().

Semuenzaniso, iyo beta-glucan inowanikwa muoats inoshanda pakudzikisa zvese "zvakaipa" LDL uye yakazara cholesterol, izvo zvinogona kubatsira kuchengetedza moyo wako kugwinya.

Ongororo ichangoburwa muvanhu makumi masere vane cholesterol yakakura yakawana kuti kunwa magiramu makumi manomwe eoats kwemazuva makumi maviri nemasere kwakatungamira kudzikira kwe8% mu cholesterol yakazara uye ne11% kudzikiswa mu "yakaipa" LDL cholesterol ().

Uyezve, oats yakaratidzirwa kubatsira kuonda uye kudzikamisa huwandu hweshuga yeropa.

Iyo beta-glucan mune oats inobatsira kunonoka kugaya, zvichitungamira kune yakawedzera pfungwa yekuzara uye inowedzera zvishoma nezvishoma spike muropa shuga.

Mune ongororo yevanhu makumi maviri nevasere vane chirwere cheshuga chechipiri, avo vakadya magiramu zana eoats pazuva vakaona kuderedzwa kukuru mukutsanya uye mumashure mekudya shuga yeropa, zvichienzaniswa nevaya vasina kudya oats.

Uyezve, iro boka raidya zana magiramu eoats zuva nezuva raive nekuderera kwakakura zvakanyanya muhuremu hwemuviri, uhwo vatsvaguriri vane hukama neyavo yakawanda huwandu hwe beta-glucan ().

Oats ane hutano hwakanyanya uye akave akabatanidzwa neakawanda ehutano mabhenefiti. Kudya kwavo kunogona kubatsira kudzikisa cholesterol, kudzikisa mashuga eropa uye kubatsira nekudzikisa uremu.

Rumwe Rumwe Rudzi Rune Huturu Zvakanyanya?

Mhando dzakasiyana dzeoats pamusika dzinogona kuita kuti zviomere vatengi kutenga nzira ine hutano.

Iyo chati iripazasi inofananidza misiyano yezvikafu zviri pakati pe 2 ounces (56 gramu) yeakakungurutswa, simbi-yakatemwa uye nekukurumidza oats (5, 6).

Sezvauri kuona, misiyano iri pakati pemhando idzi nhatu dzeoat ishoma.

Uyezve, chidzidzo chakakodzera nematanho ebvunzo chinodiwa kuratidza mutsauko uyu.

Izvo zvakati, iyo data iripo inoratidza kuti panogona kuve nekumwe kusarudzika pakati pesimbi-yakatemwa, yakakungurutswa uye nekukurumidza oats.

Simbi Yakatemwa Oats Inogona Kukwira muFibre

Sezvo simbi-yakatemwa oats ndiyo isinganetsi kugadziriswa yevatatu, ine iyo yakawanda fiber - asi chete nemusiyano mudiki.

Iyo faibha inowanikwa musimbi-yakatemwa oats inobatsira kune hutano hwekugaya, ichiwedzera hutachiona hwakanaka mumatumbo nekusimudzira kugara uchiita matumbu (,).

Nekudaro, zvakakosha kuti uzive kuti oats ese chinhu chakanakisa sosi ye fiber, uye musiyano wefibre yezviri pakati pesimbi-yakatemwa, yakakungurutswa uye nekukurumidza oats ishoma.

Simbi-Cheka Oats Inogona Kuva Nezasi Glycemic Index

Simbi-yakatemwa oats inogona kunge iine yakaderera glycemic index pane yakakungurutswa kana inokurumidza oats, zvichireva kuti muviri unogaya uye unotora iwo zvishoma nezvishoma, zvichitungamira pakunonoka kusimuka muropa reropa ().

Chikafu chine yakakwira glycemic index chinokonzeresa zvakanyanya spikes mushuga yeropa, nepo chikafu chakadzikira pane glycemic index chinopa kuburitsa zvishoma kwesimba uye kunogona kubatsira kudzikamisa shuga yeropa ().

Neichi chikonzero, simbi yakatemwa oats inogona kunge iri sarudzo yakanakira avo vanotsvaga kutonga kuri nani kweshuga reropa.

Simbi inodimbura oats yakakwira zvishoma mu fiber pane yakakungurutswa uye nekukurumidza oats. Ivo zvakare vane yakaderera yeglycemic index yemhando nhatu dzeoats, zvingangovaita sarudzo yakanakisa yekudzora shuga yeropa.

Ndeupi Rudzi Rwaunofanira Kusarudza?

Kunyangwe oats-akachekwa oats ane yakati wandei fiber uye ari akaderera pane glycemic index, usatorere yakakungurutswa uye nekukurumidza oats.

Mhando dzese nhatu dzine hutano hwakanyanya uye hwakanyanya sosi ye fiber, yekudyara-yakavakirwa mapuroteni, mavitamini, zvicherwa uye antioxidants.

Chinhu chakakosha ndechekusarudza oatmeal inoenderana zvakanyanya nemararamiro ako.

Tsvaga Oatmeal Yaunofarira

Kana uchisarudza mhando yakanaka yeoatmeal kusitoreti yako yepantry nayo, zvakakosha kuti uchengete zvaunofarira mupfungwa.

Iko kutsetseka uye hunhu hwehutu hwesimbi-yakatemwa oats inogona kuve inonaka kune vamwe asi zvakare ine moyo kune vamwe.

Oat inotenderera uye anokurumidza ane kuravira kwakapfava uye vanobika pasi kune yakasviba, isingachinjiki kusagadzikana iyo vamwe vanhu vanofarira pamusoro pesimbi-yakatemwa oats.

Uye sezvo oats-akachekwa oats ari mashoma agadziriswa, ivo vanotora iyo yakawanda nguva yekugadzirira, iyo inogona kuve yekudzima kune vamwe vanhu.

Nepo yakakungurutswa uye nekukurumidza oats inogona kugadzirirwa pane stovetop mumaminetsi mashoma, simbi-yakatemwa oats inotora kusvika pamaminetsi makumi matatu kugadzira.

Nekudaro, iwe unogona kubika simbi-yakatemwa oats nguva isati yakwana nekuiisa mune inononoka mubiki, kana kuiwedzera iyo muhari yemvura irikufasha nekuvarega vachigara husiku hwese.

Zvakare, yakakungurutswa uye inokurumidza oats inogona kuverengerwa zvakananga muzvinhu zvakabikwa uye kunyange kuwedzerwa kune smoothies kuwedzera iyo fiber zvemukati uye kuwedzera magadzirirwo.

Dzivisa Oatmeals Iyo Yakakwira muShuga

Hazvina mhosva kuti ndeapi oat aunosarudza, zvinogara zvakanaka kusarudza oats asina kujeka, asina kutapira.

Mhando dzakawanda dzakapakirwa dzine zvakawanda zveshuga yakawedzerwa, zvichivaita chisarudzo chisina kunaka chekudya chamangwanani.

Semuenzaniso, imwe packet (43 gramu) yemapapo epapo uye brown brown oatmeal ine 13 magiramu eshuga (11).

Izvi zvinokwana pamusoro pemashupuni mana eshuga.

Shuga yakawedzerwa yakawandisa inogona kukanganisa hutano hwako uye inotungamira kune akati wandei ezvinhu, kusanganisira chirwere chemwoyo, chirwere cheshuga uye kufutisa ().

Neichi chikonzero, zviri nani kuti uwedzere zvako zvekukanya uye kunhuvira kune oats asina kutapira kuti uchengete shuga yakawedzerwa padiki.

Edza mubatanidzwa unonaka wemabriji matsva nemafuta ane hutano, akadai sekokonati isina kutapira uye walnuts akachekwa.

Yakatenderedzwa, simbi-yakatemwa uye nekukurumidza oats zvese zvinopa hupfumi hwechikafu. Pasinei nerudzi rupi rwaunosarudza, ita shuwa yekusarudza mhando dzisina kutapira kuti usanyanya shuga.

Maitiro Ekubatanidza Oats Mune Zvako Zvokudya

Iwe unogona kuwedzera oats kuchikafu chako munzira dzakawanda.

Kunyangwe ivo vachinyanya kudyiwa pakudya kwekuseni, vanogona kuve sarudzo yakanaka yecarb panguva yekudya kwemasikati uye nekudya kwemanheru futi.

Heano mamwe mazano ezve maitiro ekugadzira oats chikamu chezuva rako:

• Wedzera oats mbishi kune yako smoothie yekuwedzera fiber.
• Oats dzakabikwa dzakapetwa neavocado yakachekwa, mhiripiri, bhinzi nhema, salsa nemazai echimonyoroka pane echinyakare oatmeal.
• Wedzera oats mbishi kune yakagadzirirwa chingwa, makuki uye muffin.
• Vabatanidze pamwe neyegreek yogati nesinamoni kuti vagadzire oats husiku husiku mufiriji.
• Gadzira granola inogadzirwa nekuzvisanganisa nemafuta ekokonati, sinamoni, nzungu nemichero yakaomeswa, wozobika pakudziya kwakaderera.
• Vashandise panzvimbo yechingwa chechingwa kupfeka hove kana huku.
• Itai maoats mukapepake yako yepancake yaunofarira.
• Vashandise panzvimbo yemupunga kana uchiita risotto.
• Oats yepamusoro yakabikwa nemiriwo yakakangwa, huku uye tahini kwekudya kwemasikati kunogutsa kana kwemanheru.
• Vawedzere ivo kumasobho kuti vagadzire cream cream pasina kuwedzera akawanda mafuta.
• Sanganisa oats ne nut butter uye michero yakaomeswa, fomu mumabhora uye firiji kune inonaka, ine simba simba inoruma.
• Stuff mhiripiri, madomasi kana zucchinis nemusanganiswa weoats, hanyanisi, zai uye chizi uye kubika muchoto kwechingwa chinonaka.

Oats chikafu chakasiyana-siyana chinogona kudyiwa chero nguva yezuva uye kuwedzerwa kune ese anotapira uye anonaka madhishi.

Icho Chinokosha

Oats zviyo zvine fiber-zvine hupfumi izvo zvakabatanidzwa kune akati wandei mabhenefiti ehutano.

Kuwedzera mamwe oats kuchikafu chako kunogona kubatsira kuti moyo wako uve noutano, huremu hwekutarisa uye neshuga yeropa yakagadzikana.

Kunyangwe oats-akachekwa oats ane yakaderera glycemic index uye zvishoma yakakwira fiber zvemukati, yakakungurutswa uye nekukurumidza oats ine yakafanana nhaurwa profiles.

Nekudaro, zvakapakurwa mhando dzepakarepo dzinogona kuve neshuga yakawanda yakawedzerwa, saka iri zano rakanaka kusarudza mhando dzakajeka, dzisina svutugadzike oat pese pazvinogoneka.

Hazvina mhosva kuti ndeipi mhando yeoat yaunosarudza, usavagegehole sechikafu chemangwanani.

Ivo vanoita sarudzo yakanakisa chero nguva yezuva, kusanganisira masikati uye kudya kwemanheru.