Ndezvipi Simbi Dzakatemwa Oats, uye Ivo Vane Zvakanakira?

Zvemukati

• Chii chinonzi simbi yakatemwa oats?
• Ivo vane hutano hwakanyanya
• Zvichida hutano hunobatsira
• Inogona kutsigira yakagadziriswa shuga yeshuga
• Inokurudzira kugaya kwakakodzera
• Inogona kuchengetedza hutano hwemwoyo
• Inogona kutsigira kuonda
• Maitiro ekubika simbi yakatemwa oats
• Wedzera-ins uye mazano eresipi
• Chinokosha

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Oats (Avena sativa) gadzira chikafu chinonaka uye chinowanzoshandiswa mukubheka. Sezvineiwo, kune akati wandei marudzi eoats.

Simbi yakatemwa oats, inozivikanwawo seScotland kana maOrish oats, haina kujairika, saka unogona kushamisika kuti chii chinoasiyanisa nemamwe marudzi emaoats.

Ichi chinyorwa chinokuudza zvese zvaunoda kuti uzive nezve simbi yakatemwa oats.

Chii chinonzi simbi yakatemwa oats?

Simbi yakatemwa oats ndeimwe yeasina kugadziriswa oat mhando.

Izvo zvinogadzirwa nekucheka hulled oat tsanga, kana groats, kuita zvidimbu zvidiki zvine banga resimbi. Maitiro aya anochengeta chikamu chega chezviyo, kusanganisira iyo bran, endosperm, uye utachiona, kazhinji husina kusimba.

Kune rimwe divi, maoat akakungurutswa uye epakarepo anopiswa uye akapetwa panguva yekugadzira, zvichikonzera kuti varasikirwe neimwe kana iyo yose tsanga yezviyo.

Nekuti simbi yakatemwa oats inochengetedza yakawanda yezviyo uye iine nzvimbo diki yepamusoro, haigone kupinza mvura. Nekudaro, ivo vanotora nguva yakareba kwazvo kuti vabike kupfuura mamwe marudzi eoats.

Pakati nepakati, batch yesimbi yakatemwa oats inotora inenge hafu yeawa kugadzirira, nepo yakakungurutswa kana oats oats inotora mashoma mashoma maminetsi.

Simbi yakatemwa oats zvakare ine yakasarudzika kuravira uye dhizaini. Izvo zvakashata, chewier, uye nuttier mune zvinonaka kupfuura kazhinji oats.

Simbi yakatemwa oats inogadziriswa zvishoma, inoda yakawanda yekubika nguva kupfuura oats enguva dzose, uye iine akasiyana mameseji uye kuravira. Ivo vanoonekwa seyezviyo zvakakwana.

Ivo vane hutano hwakanyanya

Simbi yakatemwa oats inozvirumbidza zvakasiyana-siyana zvakakosha zvinovaka muviri, ichivaita iwo hutano kuwedzera kune chero chero chikafu.

Ingori 1/4-mukombe (40 magiramu) eakaoma simbi akachekwa oats anopa ():

• Makorori: 150
• Mapuroteni: 5 magiramu
• Mafuta: 2.5 magiramu
• Carbs: 27 magiramu
• Fiber: 15% yeiyo Mazuva ese Kukosha (DV)
• Iron: 10% yeiyo DV

Oats zvakare inopa mashoma mashoma emamwe mavitamini akakosha uye mamineral, anosanganisira vhitamini E, folate, zinc, uye selenium ().

Asi, simbi dzakatemwa oats dzinogona kunge dzinozivikanwa kwazvo neayo fiber zvemukati.

Oats inozvirumbidza hupfumi hwebeta glucan, rudzi rwefibha inosungunuka inoita basa rakakosha muhutano hwemwoyo uye kugaya kwakakodzera ().

Muchokwadi, simbi yakatemwa oats inogona kunge iine fiber yakati wandei kupfuura mamwe marudzi eoats nekuti tsanga dzakawanda dzinoramba dzakasimba panguva yekugadzirisa.

Simbi yakatemwa oats zvakare yakasarudzika sosi yemapuroteni ezvirimwa, ayo anogona kunyanya kubatsira kana iwe uchitevera vegan kana chikafu chemuriwo.

Simbi yakatemwa oats ine dzakasiyana siyana zvakakosha zvinovaka muviri uye zvakanyanya kukwirira mu beta glucan, yakasarudzika mhando ye fiber.

Zvichida hutano hunobatsira

Kutsvagurudza kunoratidza kuti kudya simbi yakatemwa oats nguva dzose kunogona kupa kune akasiyana mabhenefiti ehutano, mazhinji acho anonzi anowanikwa kune ino yakasarudzika michero.

Inogona kutsigira yakagadziriswa shuga yeshuga

Oats ndeimwe yezvinhu zvakapfuma sisitimu isingagadzike uye faibha inosungunuka, zvese izvi zvinoita basa rakakosha mukudzora shuga yeropa.

Mishonga inodzivirira ndeye carbs inogedzwa uye inonwiwa zvishoma nezvishoma, izvo zvinobatsira kuchengetedza mashuga eropa akasimba panguva yekugaya ().

Ramba uchifunga kuti kubika kana kupisa kunoderedza yavo isinga starch zvemukati. Naizvozvo, kutonhora oats yakabikwa husiku humwe kunogona kubatsira kuwedzera yavo isingagadzike starch yezviri mukati, kana isina kubikwa husiku husiku oats recipe isarudzo yakanaka futi.

Zvakare, muviri wako haugone kunyatso nyungudutsa fiber yakasviba, iyo inowedzera kunonoka kuiswa kwe carbs muropa rako uye inowedzera manzwiro ekuzara.

Kuongororwa kwezvidzidzo gumi neshanu zvine chekuita neoat kudya nekudzikisira kwakakosha mukutsanya uye mushure mekudya mashuga eropa, pamwe neakakwira insulin mazinga, mune vanhu vane mhando 2 chirwere cheshuga ().

Inokurudzira kugaya kwakakodzera

Iyo inodzivirira starch uye tambo mune simbi yakatemwa oats inoshanda sema prebiotic, ayo anotsigira zvine hutano kugaya basa nekukurudzira kusiana uye kukura kwemabhakitiriya anobatsira anogara mudumbu rako rekugaya ().

Iyi nharaunda yebhakitiriya inonzi yako gut microbiome.

Kuchengetedza hutano gut microbiome kwakabatana nezvakawanda mabhenefiti, kusanganisira kuderedzwa kuzvimbirwa, kudzika kwakadzika, uye manejimendi ezviratidzo zvinosanganisirwa neanopisa ura zvirwere (IBDs) senge ulcerative colitis ().

Inogona kuchengetedza hutano hwemwoyo

Tsvagiridzo inoratidza kuti iyo fiber mune simbi yakatemwa oats inogona kubatsira kudzikisa cholesterol mwero uye kudzikisa njodzi yako yechirwere chemwoyo.

Kuongororwa kwezvidzidzo makumi matanhatu nezvina zvevanhu zvakawana kuti kugara uchidya oat kwakakonzera kudzikisira kwakazara muhuwandu uye LDL (yakaipa) cholesterol kusvika pa19% uye 23%, zvichiteerana ().

Zvakare, zvishoma zvishoma zvakagadziriswa oat mhando, senge simbi yakatemwa oats, inogona kuve neakakura moyo-anodzivirira mhedzisiro pane akagadziriswa oats nekuti yakawanda yavo fiber inoramba yakasimba. Fibhi tambo dzinogona kudzikisa cholesterol zvakanyanya kupfuura fibhi dzakaputswa ().

Inogona kutsigira kuonda

Kusanganisira oats akachekwa oats mune yakaenzana kudya kunogona kukurudzira kuonda.

Oats 'faibha inogona kubatsira kumanzwiro ekuzara, ayo anogona zvakare kutungamira kudzikisira kudya kwecalori ().

Zvidzidzo muvanhu nemhuka zvinowedzera kuratidza kuti oat fiber inogona kubatsira kudzikisa kuwanda kwemafuta, kunyanya mafuta emudumbu (,).

Ramba uchifunga kuti kurasikirwa uremu hwakaoma. Kuwedzera oats kuchikafu chako hakuvimbisi chero mhedzisiro.

Simbi yakatemwa oats inogona kutsigira kudzora kweshuga muropa, kugaya kwakakodzera, hutano hwemwoyo, uye kuonda.

Maitiro ekubika simbi yakatemwa oats

Kune nzira dzakawanda dzekugadzirira simbi yakatemwa oats, asi sarudzo inonyanya kuzivikanwa ndeyekuidya seyakaipisa sadza rezviyo kana poriji.

Vanhu vazhinji vanobika oats akachekwa oats pane stovetop, asi iwe unogona kushandisa inononoka mubiki kana yemagetsi kumanikidza cooker kana uchida.

Pamukombe wega wega 1 (160 gramu) yesimbi yakachekwa oats, unenge unoda makapu matatu (710 mL) emvura yekubika semvura kana mukaka. Iwe unogona zvakare kuda kuwedzera pini yemunyu kuti uwedzere kunaka.

Zvekubikira stovetop, ingoisa oats uye mvura muhari. Uyai nemamota uye bvumirai oats kubika, zvichikurudzira dzimwe nguva, kwemaminitsi makumi matatu - kana kusvika nyoro uye kubikwa.

Tenga oats akachekwa oats online.

Wedzera-ins uye mazano eresipi

Kuti uwedzere mapuroteni, sanganisa muzai machena, yogati yechiGreek, kana protein protein. Iwe unogona zvakare kuwedzera toppings semabriji, akachekwa maapuro, mbeu dzechia, nzungu, nati ruomba, sinamoni, uye shuga tsvuku.

Iwe unogona zvakare kushandisa simbi yakatemwa oats mune yakabikwa oatmeal kana husiku oats.

Chii chimwezve, ivo vanoita hwaro hwakakura hwekunaka risotto-dhiza dhishi. Ingobika oats nemuto uye miriwo ine moyo senge kare, yechando squash, uye howa. Ita muParmesan kana Gruyère cheese uye kumusoro nezai rakabikwa usati washumira.

Simbi yakatemwa oats inotora nguva yakareba kuti igadzirire pane yakajairwa kana inokurumidza oats, asi ivo vanoita scrumptious, nutty oatmeal. Izvo zvakakodzerana nemidziyo inonaka.

Chinokosha

Simbi yakatemwa oats ndeye zvishoma zvakagadziriswa oat chigadzirwa icho chinotora nguva yakareba kuti chigadzire asi chinochengetedza zvishoma zvishoma zvinovaka muviri kupfuura mamwe oat mhando.

Simbi yakatemwa oats inonyanya kupfuma inodzivirira starch uye fiber, ese ari maviri anogona kutsigira kurasikirwa nekurema, hutano hwemwoyo, kudzora shuga yeropa, uye kugaya. Izvowo sosi yakanaka yesimbi uye mapuroteni emiti.

Kana iwe uchida kuvawedzera pakudya kwako, simbi yakatemwa oats inogadzira porridge ine moyo iyo iwe yaunogona kugadzirisa neyako aunofarira matopu.