Luyini Ubisi lwe-Oat futhi Ingabe Lunempilo?

-Delile

• Kuyini Ubisi lwe-Oat?
• Amaqiniso Wokudla Kwe-Oat Milk Nezinzuzo Zezempilo
• Indlela Yokuphuza Nokusebenzisa Ubisi Lwe-Oat
• Buyekeza kwe-

Ubisi olungelona ubisi kungenzeka ukuthi luqale njengenye indlela engenayo i-lactose yama-vegans noma abadla okungewona okobisi, kepha iziphuzo ezitshalwe ezitshalweni sezithandwa kakhulu ngisho nabazinikele kubisi bazibheka njengabalandeli. Futhi namuhla, izinketho azipheli: ubisi lwe-almond, ubisi lwe-soy, ubisi lwebhanana, ubisi lwe-pistachio, ubisi lwe-cashew, nokuningi. Kepha kunesiphuzo esisodwa ku-block esiqhubeka nokuthola ukunakwa ngabadli bokudla kanye nama-foodies ngokufanayo: ubisi lwe-oat.

“Cishe zonke iziphuzo ezingezona ezobisi zingase ‘zishise’ njengamanje ngenxa yesithakazelo ekudleni okusekelwe ezitshalweni,” kusho uKeri Gans, M.S., R.D.N., C.L.T., umbhali wencwadi ethi The Small Change Diet. Ubisi lwe-oat lutholakala kalula, njengoba kushibhile ukwenza ubisi lwamantongomane futhi lungaba nobungani bemvelo, kuchaza usolwazi wezokudla obhalisiwe uKelly R. Jones M.S., L.D.N. Kodwa luyini ngempela ubisi lwe-oat? Futhi ingabe ubisi lwe-oat lulungele wena? Qhubeka ufunda lezo zimpendulo nokuningi mayelana nalesi siphuzo samahhala.

Kuyini Ubisi lwe-Oat?

Ubisi lwe-oat luqukethe i-oat-cut-cut oats noma i-groats yonke efakwe emanzini, ihlanganiswe, bese ihlungwa nge-cheesecloth noma isikhwama sobisi esikhethekile samantongomane. "Ngenkathi i-oat pulp esele inenqwaba yefayibha namaprotheni amaningi kuma-oats, uketshezi noma 'ubisi' olutholayo lunezinye izakhamzimba kuma-oats," kusho uJones. "Ngoba i-oats imunca amanzi kalula kunamantongomane, uma ihlanganiswe kahle ngokwanele, ukudla okuningi uqobo kukhuphuka kudlula ku-cheesecloth, kunikeze ukwakheka kwe-creamier kunobisi lwamantongomane ngaphandle kwezithako ezingeziwe." (Umlandeli wama-oats? Ngemuva kwalokho kufanele uzame lezi zindlela zokupheka ezinamaprotheni aphezulu oatmeal ngesidlo sasekuseni, stat.)

Amaqiniso Wokudla Kwe-Oat Milk Nezinzuzo Zezempilo

Ingabe ubisi lwe-oat lunempilo, noma kunjalo? Nakhu ukuthi ukondleka kobisi lwe-oat kanye nama-kilojoule obisi lwe-oat kufinyelela kwezinye izinhlobo zobisi nobisi olusekelwe ezitshalweni: Inkomishi eyodwa yobisi lwe-oat - isibonelo, i-Oatly Oat Milk (Buy It, $13 for 4, amazon.com) - inikeza mayelana:

• Amakholori ayi-120
• 5 amagremu inani lamafutha
• 0.5 amagremu amafutha agcwele
• 2 amagremu fiber
• 3 amagremu amaprotheni
• 16 amagremu ama-carbohydrate
• 7 amagremu ushukela

Futhi, "ubisi lwe-oat luqukethe amaphesenti angama-35 esabelo esinconywayo sansuku zonke (i-RDA) se-calcium, namaphesenti angama-25 ngevithamini D," kusho uGans. "Uma kuqhathaniswa nobisi lwenkomo nobisi lwe-soy, lunamaprotheni amancane; noma kunjalo, uma kuqhathaniswa nezinye iziphuzo ezitshalwe ezitshalweni, okungukuthi i-almond, i-cashew, ukhukhunathi nelayisi, inamaprotheni amaningi."

Ubisi lwe-oat lunoshukela omncane (amagremu ayi-7 ngenkomishi ngayinye) kunobisi lwenkomo (12.5 amagremu ngenkomishi ngayinye), kepha ngaphezu kwamasi amantongomane angenashukela njengobisi lwe-alimondi olungenashukela noma ubisi lwe-cashew, olunama-1-2 amagremu kashukela enkomishini kuphela.

Futhi, ubisi lwe-oat lungumnqobi ocacile uma kukhulunywa nge-fiber. "Ubisi lwenkomo lunama-gramu ayi-0 fibre, i-alimondi kanye nesoya kune-1 gram yefayibha ekuphakeleni ngakunye - ngakho-ke ubisi lwe-oat olunamagremu ama-2 we-fiber luphezulu kakhulu," uyanezela. I-Oats iqukethe uhlobo lwe-fiber encibilikayo eyaziwa ngokuthi i-beta-glucan, engasiza ukwehlisa amazinga egazi lakho le-cholesterol ye-LDL futhi, ngaleyo ndlela, yehlise ingozi yesifo senhliziyo, ngokusho kokubuyekezwa kwe-2018. Ucwaningo luthole nokuthi i-beta-glucan ingasiza ukugaya ukudla kancane, ikhulise ukusutha, futhi icindezele isifiso sokudla.

I-oats inamavithamini B thiamin ne-folate, amaminerali i-magnesium, i-manganese, i-phosphorus, i-zinc, nethusi, kanye nezinhlobonhlobo zamavithamini namaminerali ngamanani amancane," kusho uJones.

Ubisi lwe-oat luvame ukuba nama-carbohydrate amaningi, kodwa lokho kulungile ngoba lunikeza amandla ngalawa ma-carbs ne-fiber ngokuphambene namafutha, okungase kube njalo ngobisi oluningi lwamantongomane, kuchaza uJones.

Vele, ubisi lwe-oat futhi luyisinqumo esihle kunoma ngubani ongezwani nobandlululo kubisi kanye / noma amantongomane, ngokusho kukaJones. Ubisi lwe-oat luvame ukuphepha ngisho nakubantu abanokubekezelelana kwe-gluten. Kodwa, ukuze uqiniseke, wena kumele funda amalebula. "Uma unesifo se-gluten noma isifo se-celiac, uzofuna ukuqinisekisa ukuthi senziwe ngama-oats aqinisekisiwe angenayo i-gluten," kusho uJones. "Nakuba i-oats ayinayo i-gluten ngokwemvelo, ivame ukucutshungulwa kumishini efanayo nezinhlamvu ezine-gluten, ezingcolisa ama-oats ane-gluten ngokwanele ukubangela ukusabela kulabo abane-celiac noma ukungabekezelelani okukhulu."

Indlela Yokuphuza Nokusebenzisa Ubisi Lwe-Oat

Ngaphandle kokuvumelana okunamandla, ukunambitheka okuncane okumnandi kobisi lwe-oat kuhle kakhulu futhi. Ukhilimu wayo wenza kudume ukuphuza, njengama-oat milk lattes nama-cappuccinos. Ingasetshenziswa nasekwenzeni ama-smoothie, amasobho anokhilimu, nezinto ezibhakwayo," kusho uGans. Zizame: Elmhurst Unsweetened Oat Milk (Yithenge, $50 for 6, amazon.com) noma Pacific Foods Organic Oat Milk(Buy It, $36,amazon.com).

Ungasebenzisa futhi ubisi lwe-oat ngendlela efanayo ongalusebenzisa ngayo ubisi lwenkomo noma olunye ubisi olususelwa ezitshalweni lapho upheka. "Ungasebenzisa ubisi lwe-oat njengoketshezi lwakho kuma-pancake nama-waffles noma endaweni yobisi olujwayelekile lapho wenza amazambane acubuziwe noma ama-casseroles," kusho uJones. Ngenkathi ungahle ungafuni ukwehlisa ingilazi yobisi lwe-oat nsuku zonke, kungaba ubisi olukhulu olungenalo ubisi olulula esiswini futhi lunikeze umthombo osheshayo wamandla wangaphambi kokuzivocavoca. (Okulandelayo: Le Recipe Yobisi Lwe-Homemade Oat Homemade izokusindisa Imali Eningi)

Buyekeza kwe-