Igoqiwe vs i-Steel-Cut vs i-Oats esheshayo: Uyini umehluko?

-Delile

• Kuyini i-Steel-Cut, i-Oats esheshayo futhi esongwe?
• Insimbi-Sika Oats
• Oats asongwe
• Ama-Oats asheshayo
• Izinzuzo Zezempilo Ze-Oats
• Ingabe Uhlobo Olunye Lunomsoco Kakhulu?
• Izinsimbi Zokusika Insimbi Zingaphakama ku-Fibre
• Ama-Oats Wokusika Insimbi Angaba Nenkomba Engaphansi Ye-Glycemic
• Yiluphi Uhlobo Okufanele Ukhethe?
• Thola i-Oatmeal Oyijabulelayo
• Gwema ama-Oatmeals Agcwele Ushukela
• Ungakufaka Kanjani Oats Ekudleni Kwakho
• Okusemqoka

Lapho ucabanga ngesidlo sasekuseni esinempilo nesinempilo, ungafikelwa isitsha esishisayo se-oats.

Lokhu okusanhlamvu okusanhlamvu kuvame ukugoqwa noma kugaywe ukuze kwenziwe i-oatmeal noma umhlabathi ube ufulawa ocolekileyo ozosetshenziselwa ukubhaka.

Ama-oats asetshenziswa futhi ekudleni kwesilwane esomile futhi njengokudla kwemfuyo ukondla izilwane ezinjengamahhashi, izinkomo nezimvu.

Ziyi-carb ecebile nge-fiber enamafutha amancane futhi enamaprotheni amaningi, amavithamini namaminerali.

Kunezinhlobo eziningi ongakhetha kuzo, kufaka phakathi ama-oats aqoshiwe, asikiwe ngensimbi kanye nokupheka okusheshayo, futhi ahlukile kuphrofayili yabo yezakhi nezindlela zokucubungula.

Lo mbhalo uchaza umehluko ophambili phakathi kwe-oats esongwe, esikiwe ngensimbi kanye ne-oats esheshayo ukuze unqume ukuthi iyiphi enengqondo kakhulu ekudleni nasempilweni yakho.

Kuyini i-Steel-Cut, i-Oats esheshayo futhi esongwe?

Ama-oat groats yizinhlamvu ze-oat eziye zasuswa izikhumba. Izikebhe ziyigobolondo elinzima elingaphandle elivikela imbewu yesitshalo se-oat.

Izinsimbi ezisikiwe, ezigoqiwe nezisheshayo konke kuqala njengama-oat groats.

Ama-oat groats enzelwe ukusetshenziswa kwabantu adalulwa ekushiseni nasemswakeni ukuze kubenze babe neshelufu eliqinile.

Ama-oat groats abese ecutshungulwa ngezindlela ezahlukahlukene ukudala insimbi esikiwe, egoqiwe noma esheshayo, konke okunezici ezihlukile.

Insimbi-Sika Oats

Eyaziwa nangokuthi i-oatmeal yase-Ireland, ama-oats anqunywe ngensimbi ahlobene kakhulu ne-oat groat yasekuqaleni, engacutshungulwa.

Ukukhiqiza ama-oats anqunywe ngensimbi, ama-groats anqunywa abe yizicucu ngezinsimbi ezinkulu zensimbi.

Ama-oats okusika ensimbi anokuqina, ukuthungwa kwe-chewier kanye ne-nuttier flavour kune-oats esongwe noma esheshayo.

Zithatha futhi isikhathi eside ukuzilungiselela, ngezikhathi ezijwayelekile zokupheka ezihlukahluka imizuzu eyi-15-30.

Kodwa-ke, ungacwilisa ama-oats anqunywe ngensimbi ngaphambi kwesikhathi ukunciphisa isikhathi sokupheka.

Oats asongwe

Ama-oats asongwe, noma ama-oats akudala, ama-oat groats adlule kwinqubo yokushiswa nokuthanjiswa.

Banokunambitheka okuncane nokuthungwa okuthambile futhi bathatha isikhathi esincane kakhulu sokwenza kunama-oats anqunywe ngensimbi, njengoba ephekwe kancane.

Isitsha se-oats esigoqiwe sithatha imizuzu engu-2-5 ukulungiselela.

Ama-oats agoqiwe angangezwa nasezintweni ezinjengamakhukhi, amakhekhe, ama-muffin nesinkwa.

Ama-Oats asheshayo

Ama-oats asheshayo noma ama-oats apheka ngokushesha ngama-oats ahlanganisiwe aqhubeka nokusebenza ngokuqhubeka ukunciphisa isikhathi sokupheka.

Kuphekwe ngokwengxenye ngesitimu bese kugoqeka nokuncanyana kunama-oats akudala.

Bapheka kungakapheli imizuzu embalwa, banokunambitheka okuncane nokuthambile, ukuthungwa kwama-mushy.

Ama-oats asheshayo awafani nama-oats asheshayo, ahlanganisiwe kwesinye isikhathi aqukethe ezinye izithako ezinjenge-skim milk powder, ushukela nokunambitheka.

Ama-oats anqunywe ngensimbi anokuthungwa okungafuneki nokunambitheka kwamantongomane, kuyilapho ama-oats asongwe futhi asheshayo enesizotha ngokuthungwa okuthambile. Ama-oats anqunywe ngensimbi acutshungulwa okungenani kulaba abathathu.

Izinzuzo Zezempilo Ze-Oats

Ama-oats anezinzuzo eziningi zezempilo.

Lezi zinhlamvu eziphelele ze-fiber ziwumthombo omuhle wamaprotheni futhi zigcwele amavithamini, amaminerali kanye nama-antioxidants.

Futhi, azinalo i-gluten, ngakho-ke zenza ukukhetha okuhle kulabo abanesifo se-celiac noma ukungabekezelelani ne-gluten.

Ngenkathi ama-oats engenayo i-gluten ngokwemvelo, abantu abanesifo se-celiac kufanele bakhethe izinhlobo ezingena-gluten eziqinisekisiwe ukugwema lezo okungenzeka ukuthi zingcoliswe yi-gluten ngesikhathi sokulungiswa.

Inkomishi nje engamakhilogremu (amagremu angama-40) ama-oats omile agoqiwe aqukethe (1):

• Amakholori: 154
• Amaprotheni: 6 amagremu
• Amafutha: 3 amagremu
• AmaCarbs: 28 amagremu
• Umucu: 4 amagremu
• I-Thiamin (B1): U-13% we-RDI
• Insimbi: U-10% we-RDI
• Magnesium: 14% we-RDI
• I-Phosphorus: U-17% we-RDI
• Izinki: U-10% we-RDI
• Yethusi: 8% we-RDI
• I-Manganese: Ama-74% we-RDI
• Selenium: U-17% we-RDI

Ama-oats nawo alayishwa ngamakhemikhali awusizo, kufaka phakathi ama-antioxidants kanye ne-beta-glucan, uhlobo lwefayibha encibilikayo exhunywe kuzinzuzo zezempilo ().

Isibonelo, i-beta-glucan etholakala kuma-oats iyasebenza ekwehliseni i-LDL “embi” kanye ne-cholesterol ephelele, engasiza ukugcina inhliziyo yakho iphilile.

Ucwaningo lwakamuva kubantu abangama-80 abane-cholesterol ephezulu luthole ukuthi ukudla ama-gramu angama-70 e-oats izinsuku ezingama-28 kuholele ekwehlisweni okungu-8% kwe-cholesterol ephelele kanye nokwehla ngo-11% kwe-cholesterol “embi” ye-LDL ().

Ngokwengeziwe, ama-oats akhonjisiwe ukuthi asiza ekwehliseni isisindo futhi azinzise amazinga kashukela egazini.

I-beta-glucan kuma-oats isiza ukugaya kancane, okuholela ekukhuleni komqondo wokugcwala kanye ne-spike ethe xaxa kushukela wegazi.

Ocwaningweni lwabantu abangama-298 abanesifo sikashukela sohlobo lwe-2, labo abadle amagremu ayi-100 e-oats ngosuku babone ukwehla okukhulu ekuzileni nasekudleni ushukela wegazi, uma kuqhathaniswa nalabo abangadlanga oats.

Futhi, iqembu ebelidla amagremu ayi-100 ama-oats nsuku zonke libe nokwehla okukhulu kakhulu kwesisindo somzimba, abacwaningi abalihlobene nenani labo eliphezulu le-beta-glucan ().

Ama-oats anomsoco kakhulu futhi ahlotshaniswe nezinzuzo eziningi zezempilo. Ukuzidla kungasiza ukwehlisa i-cholesterol, kwehle amazinga kashukela egazini futhi kusize ekunciphiseni isisindo.

Ingabe Uhlobo Olunye Lunomsoco Kakhulu?

Izinhlobonhlobo zama-oats ezimakethe zingenza kube nzima kubathengi ukuthola inketho enempilo kakhulu.

Ishadi elingezansi liqhathanisa umehluko wokondleka phakathi kwama-ounces ama-2 (56 amagremu) wama-oats asongwe, asikiwe ngensimbi kanye nama-oats asheshayo (5, 6).

Njengoba ukwazi ukubona, ukuhluka phakathi kwalezi zinhlobo ezintathu ze-oat kuncane.

Ngaphezu kwalokho, kudingeka isifundo esifanelekile sokuhlolwa kwezibalo ukuqinisekisa lo mehluko.

Lokho kusho ukuthi, imininingwane etholakalayo ikhombisa ukuthi kungahle kube khona umehluko phakathi kwensimbi esikiwe, esikiwe kanye ne-oats esheshayo.

Izinsimbi Zokusika Insimbi Zingaphakama ku-Fibre

Njengoba ama-oats anqunywe ngensimbi kungacutshungulwa okungenani kokuthathu, aqukethe ifayibha kakhulu - kepha ngomehluko omncane nje.

I-fiber etholakala kuma-oats anqunywe ngensimbi iyasiza empilweni yokugaya ukudla, ibhebhezela amabhaktheriya amahle emathunjini futhi ikhuthaze ukunyakaza kwamathumbu njalo (,).

Kodwa-ke, kubalulekile ukuthi wazi ukuthi wonke ama-oats angumthombo omuhle kakhulu we-fiber, futhi ukwahluka kokuqukethwe kwe-fiber phakathi kwe-steel-cut, oleds kanye ne-oats esheshayo kuncane.

Ama-Oats Wokusika Insimbi Angaba Nenkomba Engaphansi Ye-Glycemic

Ama-oats anqunywe ngensimbi angaba nenkomba ephansi ye-glycemic kune-oats egoqiwe noma esheshayo, okusho ukuthi umzimba uyagaya futhi uwamunce kancane, okuholela ekukhuleni kancane koshukela wegazi ().

Ukudla okunenkomba ephezulu ye-glycemic kubangela ama-spikes ashesha kakhulu kushukela wegazi, ngenkathi ukudla okuphansi kunkomba ye-glycemic kunikeza ukukhishwa kwamandla okuhamba kancane futhi kungasiza ukuzinzisa ushukela wegazi ().

Ngalesi sizathu, insimbi esikiwe oats ingaba yindlela engcono kakhulu kulabo abafuna ukulawula okungcono ushukela wegazi labo.

Izinsimbi ezisika oats ziphakeme kancanyana ku-fiber kunama-oats agoqiwe futhi asheshayo. Futhi banenkomba ephansi kunazo zonke ye-glycemic yezinhlobo ezintathu zama-oats, okungenzeka kubenze babe ukhetho olungcono kakhulu lokulawula ushukela wegazi.

Yiluphi Uhlobo Okufanele Ukhethe?

Yize i-oats enqunywe ngensimbi iqukethe i-fiber ethe xaxa futhi iphansi kunkomba ye-glycemic, ungaphunguli ama-oats asongwe futhi asheshayo.

Zonke lezi zinhlobo zingumthombo onomsoco futhi omuhle kakhulu we-fiber, amaprotheni asezitshalweni, amavithamini, amaminerali kanye nama-antioxidants.

Into ebaluleke kakhulu ukukhetha i-oatmeal elingana kahle nempilo yakho.

Thola i-Oatmeal Oyijabulelayo

Lapho unquma uhlobo oluhle kakhulu lwe-oatmeal esitokisini sakho, kubalulekile ukugcina okuthandayo.

Ukuthungwa okuhlafunayo nokunambitheka kwamantongomane okusikiwe okusansimbi kungahle kube mnandi kwabanye kepha kubathinte kakhulu abanye.

Ama-oats asongwe futhi asheshayo anokunambitheka okunamandla futhi apheke kuze kube ngusawoti o-cream, obushelelezi abanye abantu abawukhetha kunama-oats anqunywe ngensimbi.

Futhi njengoba ama-oats anqunywe ngensimbi kungacutshungulwa kakhulu, athatha isikhathi esiningi ukuzilungiselela, okungahle kube yicisha kwabanye abantu.

Ngenkathi ama-oats agoqiwe futhi asheshayo angalungiswa ku-stovetop ngemizuzu embalwa, ama-oats anqunywe ngensimbi athatha imizuzu engama-30 ukwenza.

Kodwa-ke, ungapheka ama-oats anqunywe ngensimbi ngaphambi kwesikhathi ngokuwafaka kumpheki ohamba kancane, noma uwafake ebhodweni lamanzi abilayo bese uwavumela ukuba bahlale ubusuku bonke.

Futhi, ama-oats asongwe futhi asheshayo angafakwa ngqo kuzimpahla ezibhakiwe futhi engezwe kuma-smoothies ukwandisa okuqukethwe kwe-fiber futhi engeza ukuthungwa.

Gwema ama-Oatmeals Agcwele Ushukela

Akunandaba ukuthi ukhetha uhlobo olunjani lwe-oat, ngaso sonke isikhathi kungcono ukukhetha ama-oats angenalutho, angenashukela.

Izinhlobo eziningi ezihlanganisiwe zinoshukela omningi owengeziwe, okwenza kube ukukhetha kwasekuseni okungenampilo.

Isibonelo, iphakethe elilodwa (amagremu angama-43) we-maple osheshayo kanye ne-oatmeal eshukela ensundu iqukethe amagremu ayi-13 kashukela (11).

Lokhu kulingana namathisipuni angaphezu kwesine kashukela.

Ushukela owengeziwe omningi ungaba nomthelela omubi empilweni yakho futhi uholele ezimeni eziningi, kufaka phakathi isifo senhliziyo, isifo sikashukela nokukhuluphala ().

Ngalesi sizathu, kungcono ukwengeza okokufaka okwehlayo nokunambitheka kuma-oats angenashukela ukugcina ushukela ongeziwe ube ubuncane.

Zama inhlanganisela emnandi yamajikijolo amasha namafutha anempilo, njengokakhukhunathi ongenashukela nama-walnuts aqoshiwe.

Ama-oats asongwe, asikwe ngensimbi kanye nama-oats asheshayo ahlinzeka ngengcebo yokondleka. Akunandaba ukuthi ukhetha luphi uhlobo, qiniseka ukuthi ukhetha izinhlobo ezingenashukela ukugwema ushukela owedlulele.

Ungakufaka Kanjani Oats Ekudleni Kwakho

Ungangeza ama-oats ekudleni kwakho ngezindlela eziningi.

Yize zivame ukudliwa kakhulu ngesikhathi sasekuseni, zingaba yindlela ekhethiwe ye-carb ngesidlo sasemini nasebusuku.

Nayi eminye imibono yokuthi ungenza kanjani ama-oats abe yingxenye yosuku lwakho:

• Faka ama-oats aluhlaza ku-smoothie yakho yokuqinisa i-fiber.
• Ama-oats aphekwe phezulu nge-avocado elisikiwe, upelepele, ubhontshisi omnyama, i-salsa kanye namaqanda ukuze kusontwe kahle i-oatmeal yendabuko.
• Faka ama-oats aluhlaza esinkweni esenziwe ekhaya, amakhukhi nama-muffin.
• Hlanganisa i-yoghurt nesinamoni yamaGrikhi ukwenza ama-oats ubusuku bonke efrijini.
• Yenza i-granola eyenziwe ekhaya ngokubahlanganisa namafutha kakhukhunathi, isinamoni, amantongomane nezithelo ezomisiwe, bese ubhaka emazingeni aphansi.
• Zisebenzise esikhundleni sezinhlayiya zesinkwa ukugqoka inhlanzi noma inkukhu.
• Faka ama-oats kuresiphi yakho oyithandayo ye-pancake.
• Zisebenzise esikhundleni selayisi lapho wenza i-risotto.
• Ama-oats aphekwe kakhulu anemifino eyosiwe, inkukhu ne-tahini ngesidlo sasemini esanelisayo noma isidlo sakusihlwa.
• Bangeze kumasobho ukudala ukhilimu ngaphandle kokungeza amafutha amaningi.
• Hlanganisa ama-oats nebhotela lamantongomane nezithelo ezomisiwe, wakhe amabhola bese uwafaka esiqandisini ukuze uthole ukulunywa kwamandla amnandi, okunempilo.
• Izipelepele, utamatisi noma i-zucchinis ngokuxuba i-oats, u-anyanisi, iqanda noshizi bese ubhaka kuhhavini ukuthola isidlo esimnandi.

Ama-oats angukudla okunhlobonhlobo okungadliwa noma ngasiphi isikhathi sosuku futhi kufakwe kuzo zombili izitsha ezinoshukela nezinomsoco.

Okusemqoka

Ama-oats awuhlamvu olucebe nge-fiber oluxhunyaniswe nezinzuzo eziningi zezempilo.

Ukungeza ama-oats amaningi ekudleni kwakho kungasiza ukugcina inhliziyo yakho iphilile, isisindo esilinganisweni kanye namazinga kashukela egazini azinzile.

Yize ama-oats anqunywe ngensimbi enenkomba ephansi ye-glycemic nokuqukethwe okuncane kakhulu kwe-fiber, ama-oats asongwe futhi asheshayo anamaphrofayli afanayo okudla.

Kodwa-ke, izinhlobo ezisheshayo ezihlanganisiwe zingaqukatha ushukela omningi owengeziwe, ngakho-ke kuwumqondo omuhle ukukhetha izinhlobo ze-oat ezingenalutho, ezingenashukela lapho kungenzeka.

Akunandaba ukuthi ukhetha luhlobo luni lwe-oat, ungazifinyezi njengokudla kwasekuseni.

Benza ukukhetha okuhle kakhulu nganoma yisiphi isikhathi sosuku, kufaka phakathi isidlo sasemini nesasebusuku.