Maoriki muOats uye Utano Hwayo Mazano
Oats ndeyezviyo zvakakwana, zvinoreva kuti zviyo zvakanyatsonaka uye kernel inoumbwa nezvikamu zvitatu zvakasiyana: bran, endosperm, uye germ. Nemhaka yokuti iyo yakazara zviyo, ine mishonga yakawanda, kusanganisira mavitamini, zvicherwa, uye fiber, uye imwe yakagadzirwa zviyo. Oats anewo fiber yakawanda kupfuura yakawanda yezviyo, iyo yakawanda iyo beta-glucan, inofungidzirwa kuti inobatsira cholesterol.
Oats ndiyo yakanaka yakanaka yemakrohydrate uye inowanika mumhando dzakasiyana-siyana dzekubika. Kana iwe uri kutarisa kuti uchinje kudya kwako kwegluidhydrate, cherechedza kuti imwe kapu yeoats yakabikwa inofanana nehafu yezvimedu zvechingwa.
| Oats Nutrition Facts | |
|---|---|
| Kushumira Kukura 1 mukombe yakabikwa nemvura, hapana munyu wakawedzerwa (234 g) | |
| Per Serving | % Daily Value * |
| Maoriro 166 | |
| Maoriki anobva kuFat 32 | |
| Total Fat 3.6g | 5% |
| Saturated Fat 0.7g | 4% |
| Polyunsaturated Fat 1.3g | |
| Monounsaturated Fat 1g | |
| Cholesterol 0mg | 0% |
| Sodium 9mg | 0% |
| Potassium 164mg | 5% |
| Carbohydrates 28.1g | 9% |
| Dhiyabhorosi Fiber 4g | 16% |
| Shuga 0.6g | |
| Puroteni 5.9g | |
| Vitamini A 0% · Vitamin C 0% | |
| Calcium 2% · Iron 12% | |
| * Kubva pane zvokudya zviviri zvekoriori | |
Kunyange zvazvo oats inopa anenge magamu makumi matatu emakhahydrates mune imwe mukombe yakabikwa, ivo vari sarudzo yakanakisisa pane dzimwe nzira dzekudya kwekudya kwekudya kwekudya kwekudya kwekudya zvingangodaro zvingapa zviyero zvakafanana, sezvikamu zviviri zvechingwa chena kana 1/2 yebhagel. Iyo fiber uye mapuroteni zvakagadzikana zvakanaka, uye mafuta anowanikwa haasi akakwirira.
Kunyange zvazvo imwe kapu inoshumira inowanzoenda-kuenda, yeuka kuti iwe unogona kuderedza chikamu chako uye kuwirirana nayo nemichero, mbesa, chia mbeu, kana zvimwe zvingasarudzwa .
Health Health Benefits of Oats
Oats ndiyo yakanaka yakanaka ye fiber, ine 4 gramu mune imwe mukombe yakabikwa. Oats ane sulfiber yakasvibiswa, rudzi rwe fiber rakaratidzwa kubatsira rubatsiro rwechetetoriro, ndicho chikonzero chiremba wako anogona kukurudzira kutanga zuva rako newaini yekuzadza ye oatmeal.
Izvowo ndizvo zvinokonzerwa nemanganese, chikamu chemakemikari anonzi antioxidant, zvakakosha pakuita kuti pfupa rekusimudza uye kubatsira nekugadzira glucose.
Pakupedzisira, oats ndiyo yakanaka yeprotheni, iron, magnesium, zinc, uye selenium. Nekudya waunowanakidzwa nawo mangwanani, iyo inofadza nzira yekutanga zuva rako.
Mibvunzo Inowanzoenderana neOats
Ko calori uye makhabhohydroti yehuti inoshanduka kubva pane yakaoma kusvika mvura?
Cooking oats inowanzoitwa ne 1: 2 chiyero, zvinoreva kuti chikamu chimwe nechimwe chakaoma iwe unoda zvikamu zviviri mvura yakagadzirwa. Nokudaro, kana uchibika, chiyero chakaoma chichabereka kaviri iyo yakabikwa yakagadzirwa. Somuenzaniso, hafu yekapu yewaatmeal yakaoma inobereka imwe kapu yakabikwa. Kana iwe uri kutarisa pane iyo mazita uye iyo inenge imwe hafu yekapu yewaatmeal isina kuvharwa ndeye 166 makorikiti, 28 gramu yemakrohydrate, 4 gramu fiber, uye 5.9 gramu mapuroteni, zvino ichava nemafuta akafanana emakori mune imwe mukombe yakabikwa. Kana iwe ukangodya imwe hafu yekapu yakabikwa, unogona kuderedza ma calorie nezvimwe zvidimbu zvemuviri nehafu.
Ko oats anogwinya here?
Oats anowanzova ne-gluten-pasina, zvisinei, oats akawanda anoziviswa kune gluten ane mbeu, segorosi, rye, bhari, uye spelled munguva yekurima, kutakura, uye kuchengetedza.
Vanosvibiswa ne gluten uye naizvozvo havasati vava kutaridzirwa seguten vakasununguka. Kana iwe uri kutsvaga 100 muzana ye gluten isina oats, inofanirwa kunyorwa, saka usatora chero oat is gluten.
Ndeupi musiyano pakati pesimbi-cut oats nemamwe marudzi?
Kusiyana kunoitika panguva yekugadzirisa. Izvo zvakanyanya kushandiswa oat ndiyo nguva shoka shoma inoda. Kazhinji, kuwedzerwa mukugadzirisa kunowedzera chirwere cheglycemic yezvokudya (kukurumidza sei kuchasimudza shuga yeropa). Nenzira yemhando dzakasiyana-siyana dzehuti ndeyotevera:
- Zvokudya: iyo yose kernel ine husk chete yakabviswa.
- Sirasi yakagura oats: (zvisingazivikanwi seIriats oats) ndiyo mafuta egrat anogadzirwa uye akachekwa zviduku zviduku nesimbi yesimbi. Ivo vane chewier kutema kana yakabikwa.
- Oats rakagadzirwa: kazhinji inotengeswa sehaati yekare, izvi ndizvo zvatinowanzoshandisa se oatmeal; iyo oat groat inoderedzwa nekuputika uye yobva yamanikidzwa kuburikidza nesimbi inogadzirwa kuti igadzikane. Izvi zvinoputika oats zvishoma.
- Kukurumidza kubika oats: Oat yakagadzirirwa iyo yakamanikidzwa kunyange yakapfuvura kupfuura nguva yakawanda yakakoswa oats kuti ikurumidze kubika nguva uye ipe mamwe mvura kupinda.
- Instant oatmeal: inowanzoputirwa nevanonongedzwa uye shuga, rudzi urwu rwe oatmeal rwunogadzirwa nehuti yakagadzirwa yakagadzirwa kare uye yakaomeswa. Ichi hachisi chakanaka chisarudzo che oatmeal.
Zvokudya zvinovaka muviri, zvose zvakagadzirwa nesimbi zvakagadzirwa uye oat zvakagadzirwa zvakafanana. Zvose zviri zviviri-zviyo zvewaini nezvikamu zvitatu zvezviyo-bran, germ, uye endosperm-yakakwana. Misiyano yakasiyana ndiyo maitiro avo uye nguva yekubika, izvo zvingave zvakasiyana zvakakanganisa shuga yeropa.
Kusarudza nekuchengetedza Oats
Purchase plain oats usina kuwedzerwa shuga kana kunhuwa. Sarudza kunakidza oatmeal yako iwe pachako nemichero yakachena kana yechando uye zvinonhuwira semakineg, sinamoni, uye vanilla powder.
Chengeta oats mumudziyo wakavharwa zvakasimba munzvimbo yakaoma, yakaoma. Vashandise nezuva ravo rekutenga rakanakisisa.
Nzira Dzakanaka Kuti Ugadzirire Mafuta
Oats inogona kugadzirirwa yakasvibirira, sezvinoitwa maawa osiku husiku , kana kubikwa sehuni inopisa. Oats inogonawo kushandiswa mukugadzirisa chingwacrumbs muhope sezvinoitwa nyama. Shandisa mafuta kuti uwedzere fiber uye kuiswa kwechingwa nekiki, kana kuti uite granola yako yega yega shuga kuti uidye sechakudya kana sekuwedzera kune yogurt yakakora-mafuta kana cottage cheese kweprotheni uye fiber yakazara zvokudya.
Recipes With Oats
- Overnight Oats: Ita Chikafu Paunenge Uchingovata
- Ita Ichi Chirwere Chikuru-Shamwari Yakanaka yeOatmeal
- 3 Carb-Balanced Oatmeal Breakfast Recipes
> Sources:
> Labensky, SR, Hause, AM. Pakubika: Bhuku reCulinary Fundamentals. 3rd ed. Mupata weUpper Sadle, NJ: Prentice Hall, 2003: 699.
> Linus Pauling Institute. Micronutrients for Health. http://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/pdf/mic/micronutrients_for_health.pdf