Kuyini i-Steel Cut Oats, futhi Ingabe Inezinzuzo?

-Delile

• Yini ama-oats steel cut?
• Zinomsoco kakhulu
• Izinzuzo zezempilo ezingaba khona
• Kwangathi ukuxhasa ukulawulwa koshukela osegazini
• Ikhuthaza ukugaya okufanele
• Kungavikela impilo yenhliziyo
• Kwangathi ukusekela ukunciphisa umzimba
• Ungayipheka kanjani i-oats yensimbi esikiwe
• Izengezo nemibono yokupheka
• Okubalulekile

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ama-oats (I-Avena sativa) yenza okusanhlamvu okumnandi kakhulu kwasekuseni futhi kuvame ukusetshenziselwa ukubhaka. Kuyathakazelisa ukuthi kunezinhlobo eziningi zama-oats.

Ama-oats okusika ensimbi, awaziwa nangokuthi ama-oats aseScotland noma ase-Ireland, awavamile, ngakho-ke ungazibuza ukuthi yini ehlukanisa nezinye izinhlobo zama-oats.

Le ndatshana ikutshela konke odinga ukukwazi mayelana ne-steel cut oats.

Yini ama-oats steel cut?

Ama-oats wokusika wensimbi angenye yezinhlobo ze-oat ezicutshungulwe kancane.

Zenziwa ngokusika okusanhlamvu oku-hulled oat, noma ama-groats, kube yizicucu ezincane ngensimbi yensimbi. Le nqubo igcina ingxenye ngayinye yokusanhlamvu, kufaka phakathi i-bran, i-endosperm, negciwane, ikakhulu iqinile.

Ngakolunye uhlangothi, ama-oats asongwe futhi asheshayo ayashiswa futhi acwecwe ngesikhathi sokukhiqiza, kubangele ukuthi alahlekelwe amanye noma wonke amagatsha okusanhlamvu.

Ngenxa yokuthi i-oats yensimbi esikiwe igcina okusanhlamvu okuningi futhi inendawo encane, ayimunce amanzi kalula. Ngakho-ke, bathatha isikhathi eside ukupheka kunezinye izinhlobo ze-oats.

Ngokwesilinganiso, iqoqo le-oats elisikiwe lensimbi lithatha cishe isigamu sehora ukuzilungiselela, kanti i-oats egoqiwe noma esheshayo ithatha imizuzu embalwa nje.

Ama-oats ensimbi asikiwe nawo anokunambitheka nokuthungwa okuhlukile. Ziyi-coarser, i-chewier, ne-nuttier ekunambitheni kune-oats ejwayelekile.

Ama-oats wensimbi acutshungulwa kancane, adinga isikhathi esithe xaxa sokupheka kunama-oats ajwayelekile, futhi abe nokuthungwa okwehlukile nokunambitheka. Babhekwa njengokusanhlamvu okuphelele.

Zinomsoco kakhulu

Ama-oats okusika ensimbi aziqhayisa ngezakhi ezahlukahlukene ezibalulekile, okwenza kube isengezo esinempilo cishe kunoma yikuphi ukudla.

Inkomishi engu-1/4-inkomishi (40 amagremu) yensimbi eyomile yokusika ama-oats ():

• Amakholori: 150
• Amaprotheni: 5 amagremu
• Amafutha: 2.5 amagremu
• AmaCarbs: 27 amagremu
• Umucu: U-15% we-Daily Value (DV)
• Insimbi: U-10% we-DV

Ama-oats futhi anikezela ngamanani amancane amanye amavithamini namaminerali abalulekile ambalwa, kufaka phakathi i-vitamin E, i-folate, i-zinc, ne-selenium ().

Noma kunjalo, i-oats cut steel cishe yaziwa kakhulu ngokuqukethwe kwayo kwe-fiber.

Ama-oats aziqhayisa ngokutholakala okucebile kwe-beta glucan, uhlobo lwefayibha encibilikayo edlala indima ebalulekile empilweni yenhliziyo nasekugayeni ukudla okufanele ().

Eqinisweni, i-oats yokusika yensimbi ingaba ne-fiber ethe xaxa kunezinye izinhlobo zama-oats ngoba okusanhlamvu okuphelele kuhlala kungashintshi ngesikhathi sokulungiswa.

Ama-oats cut steel nawo angumthombo ohloniphekile wamaprotheni ezitshalo, angasiza kakhulu uma ulandela i-vegan noma imifino yokudla.

Ama-oats okusika ensimbi aqukethe izakhi zomzimba ezahlukahlukene ezibaluleke kakhulu futhi aphezulu kakhulu kwi-beta glucan, uhlobo oluyingqayizivele lwefayibha.

Izinzuzo zezempilo ezingaba khona

Ucwaningo lukhombisa ukuthi ukudla ama-oats okusika insimbi njalo kungahle kube nomthelela ezinhlotsheni ezahlukahlukene zezempilo, eziningi zazo ezibangelwa yilezi zinongo ezihlukile zokusanhlamvu.

Kwangathi ukuxhasa ukulawulwa koshukela osegazini

Ama-oats aphakathi kwemithombo ecebe kakhulu yesitashi esimelana nefayibha encibilikayo, yomibili edlala indima ebalulekile ekulawuleni ushukela wegazi.

Ama-starch amelana nama-carbs agaywa futhi amuncwa kancane kakhulu, okusiza ukugcina amazinga kashukela egazini azinzile ngesikhathi sokugaya ().

Khumbula ukuthi ukupheka noma ukufudumeza kunciphisa okuqukethwe kwabo kwesitashi okungazweli. Ngakho-ke, ukupholisa ama-oats okuphekwe ngobusuku obubodwa kungasiza ekwandiseni okuqukethwe kwawo kwesitashi, noma iresiphi ye-oats engaphekiwe iyindlela enhle futhi.

Ngaphezu kwalokho, umzimba wakho awukwazi ukugaya ngokuphelele i-fiber encibilikayo, okuqhubeka nokubambezela ukumuncwa kwama-carbs egazini lakho futhi kukhulise imizwa yokugcwala.

Ukubuyekezwa kwezifundo eziyi-16 ezihambisana nokudla kwe-oat okwehliswe okukhulu emazingeni kashukela wegazi ozila ukudla nangemva kokudla, kanye namazinga aphezulu e-insulin, kubantu abanesifo sikashukela sohlobo 2 ().

Ikhuthaza ukugaya okufanele

Isitashi kanye nemicu emelana nensimbi okusikiwe oats kusebenza njengama-prebiotic, asekela umsebenzi wokugaya ukudla onempilo ngokukhuthaza ukwehluka nokukhula kwamagciwane azuzisayo ahlala endaweni yakho yokugaya ukudla).

Lo mphakathi wamagciwane ubizwa nge-gut microbiome yakho.

Ukugcina i-gut microbiome enempilo ixhunyaniswe nezinzuzo eziningi, kufaka phakathi ukuqunjelwa okuncishisiwe, ukuvuvukala okuphansi, kanye nokuphathwa kwezimpawu ezihambisana nezifo zamathumbu ezivuthayo (IBDs) njenge-ulcerative colitis ().

Kungavikela impilo yenhliziyo

Ucwaningo lukhombisa ukuthi i-fiber eku-cut oats yensimbi ingasiza ekunciphiseni amazinga e-cholesterol futhi yehlise ubungozi besifo senhliziyo.

Ukubuyekezwa kwezifundo zabantu ezingama-64 kutholakale ukuthi ukutholakala kwe-oat ejwayelekile kube nomthelela ekwehlisweni okuphelele kwenani kanye ne-LDL (embi) cholesterol efinyelela ku-19% no-23%, ngokulandelana ().

Ngaphezu kwalokho, izinhlobo ze-oat ezicutshungulwe kancane, njenge-steel cut oats, zingaba nemiphumela emikhulu yokuvikela inhliziyo kunama-oats acutshunguliwe ngoba ifayibha yabo eningi ihlala ingashintshi. Imicu eqinile inganciphisa i-cholesterol kahle kakhulu kunemicu eye yaphuka ().

Kwangathi ukusekela ukunciphisa umzimba

Ukufaka i-oats yensimbi ekudleni okulinganiselayo kungakhuthaza ukuncipha.

I-fiber ye-Oats ingafaka isandla emizweni yokugcwala, okungase kuholele ekunciphiseni ukungena kwekhalori ().

Ucwaningo olwenziwe kubantu nasezilwaneni luqhubeka lubonisa ukuthi i-oat fiber ingasiza ekunciphiseni ukuqongelela kwamafutha, ikakhulukazi amafutha esiswini (,).

Khumbula ukuthi ukulahleka kwesisindo kuyinkimbinkimbi. Ukungeza ama-oats ekudleni kwakho akuqinisekisi ngemiphumela ethile.

Ama-oats cut steel angasekela ukulawula ushukela wegazi, ukugaya ukudla okufanele, impilo yenhliziyo, kanye nokwehlisa isisindo.

Ungayipheka kanjani i-oats yensimbi esikiwe

Kunezindlela eziningi zokulungisa ama-oats anqunyiwe ensimbi, kepha ukukhetha okuthandwa kakhulu ukuwadla njenge-cereal eshisayo noma iphalishi.

Iningi labantu lipheka i-oats yokusika insimbi ku-stovetop, kepha ungasebenzisa i- cooker ehamba kancane noma i- cooker pressure cooker uma uthanda.

Ngenkomishi eyodwa engu-1 (160 amagremu) we-oats yensimbi esikiwe, uzodinga cishe izinkomishi ezi-3 (710 ml) zoketshezi lokupheka njengamanzi noma ubisi. Ungase futhi ufune ukufaka ingcosana kasawoti ukuthola ukunambitheka okwengeziwe.

Ukupheka kwesitofu, mane ubeke ama-oats noketshezi ebhodweni. Letha isimeme bese uvumela ama-oats ukuthi apheke, avuselele ngezikhathi ezithile, cishe imizuzu engama-30 - noma kuze kufike ithenda bese upheka.

Thenga izinsimbi ezisikiwe ku-inthanethi.

Izengezo nemibono yokupheka

Ukuze uthole amaprotheni engeziwe, hlanganisa amaqanda abamhlophe, i-yogurt yamaGrikhi, noma i-protein powder. Ungangeza futhi okufakwayo njengamajikijolo, ama-apula asikiwe, imbewu ye-chia, amantongomane, ibhotela le-nut, isinamoni noshukela onsundu.

Ungasebenzisa futhi ama-oats okusika ensimbi kuma-oatmeal abhakiwe noma ama-oats asebusuku.

Ngaphezu kwalokho, benza isisekelo esihle sesitsha sesitayela se-risotto. Mane upheke ama-oats ngomhluzi nemifino enenhliziyo efana ne-kale, isikwashi sasebusika namakhowe. Hlanganisa i-Parmesan noma i-Gruyère ushizi futhi phezulu ngeqanda eliboshiwe ngaphambi kokukhonza.

Ama-oats cut steel athatha isikhathi eside ukuzilungiselela kunama-oats avamile noma asheshayo, kepha enza i-scrumptious, nutty oatmeal. Zifanele nezitsha ezinosawoti.

Okubalulekile

Ama-oats wokusika wensimbi angumkhiqizo we-oat osetshenzwe kancane othatha isikhathi eside ukupheka kepha ugcina izakhamzimba ezithe xaxa kunezinye izinhlobo ze-oat.

Ama-oats okusika ensimbi acebile ikakhulukazi kwisitashi esimelana ne-fiber, zombili lezi ezingasekela ukulahleka kwesisindo, impilo yenhliziyo, ukulawula ushukela egazini nokugaya ukudla. Futhi zingumthombo omuhle wensimbi namaprotheni ezitshalo.

Uma ufuna ukuwengeza ekudleni kwakho, ama-oats ensimbi enza iphalishi elinenhliziyo ongayenza ngezifiso zakho ozithandayo.