Oats: Amaqiniso Okudla

Amakholomu Ama-Oats Nezidingo Zempilo Yabo

Ama-oats yi-okusanhlamvu okuphelele, okusho ukuthi okusanhlamvu kuqinisiwe futhi i-kernel yenziwa izingxenye ezintathu ezihlukene: bran, endosperm, negerm. Ngenxa yokuthi kukhona okusanhlamvu okuphelele, banezakhi eziningi, kuhlanganise amavithamini, amaminerali, kanye ne-fibre, kanti ezinye izinhlamvu ezicutshungulwayo. I-oats nayo ine-fibre eningi ehlanganisiwe kunama-grains amaningi, okuningi okuyi-beta-glucan, okucatshangwa ukuthi inenzuzo ye-cholesterol.

Ama-oats angumthombo omuhle we-carbohydrate eyinkimbinkimbi futhi atholakala kumafomu ahlukahlukene wokupheka. Uma ubheka ukuguqula i-carbohydrate yakho yokudla, phawula ukuthi enye indebe yama-oats ephekiwe ilingana nezingcezu ezimbili zesinkwa.

Nakuba ama-oats anika cishe ama-gramu angama-30 ama-carbohydrate kwelinye indebe ephekwe, angcono ukhetho kunamanye okukhethwa kukho kwasekuseni okuzohlinzeka ngemali efanayo, njengezicucu ezimbili zesinkwa esimhlophe noma i-1/2 ye-bagel. I-fibre namaprotheni okuqukethwe kukhona okuhle, futhi okuqukethwe kwamafutha akuphezulu.

Ngenkathi inkomishi eyodwa yokukhonza ijwayele ukuhamba, khumbula ukuthi unganciphisa isabelo sakho bese uyibhanqa ngezithelo, ama-flaxseed, imbewu ye-chia, noma ezinye izinketho ezinempilo .

Izinzuzo zezeMpilo zama-Oats

Ama-oats angumthombo omuhle we-fibre, equkethe ama-4 amagremu kwelinye indebe eliphekwe. I-oats iqukethe i-fibre e-soluble, uhlobo lwe-fiber oluye lwaboniswa ukusiza i-cholesterol ephansi, yingakho udokotela wakho angancoma ukuthi aqale usuku lwakho ngesitsha sokugcwalisa i-oatmeal.

Zibuye ziwumthombo omuhle we-manganese, ingxenye ye-enzyme e-antioxidant, ebalulekile ekwenzeni ukuthuthukiswa kwamathambo nokusiza ekwenzeni nokuphula i-glucose.

Ekugcineni, ama-oats angumthombo omuhle wamaprotheni, insimbi, i-magnesium, i-zinc, ne-selenium. Ukuze uthole ukudla okuvame ukukujabulela ekuseni, kuyindlela enhle kakhulu yokuqala usuku lwakho.

Imibuzo evamile mayelana nama-oats

I-calorie ne-carbohydrate okuqukethwe kwe-oats ishintsha kanjani kusuka omile kuze kumanzi?

I-oats yokupheka ivame ukwenza nge-1: 2 isilinganiso, okusho ukuthi kuzo zonke izingxenye ezomile udinga izingxenye ezimbili zezithako ezimanzi. Ngakho-ke, lapho upheka, isilinganiso esomile sizoletha kabili ukupheka okuphekiwe. Ngokwesibonelo, indebe yesibili ye-oatmeal eyomile iveza indebe eyodwa ephekwe. Uma ubheka ilebula futhi ufunda indebe eyodwa yengxenye ye-oatmeal engasetshenzisiwe yi-166 kilojoule, ama-28 amagremudididrate, ama-gram angu-4 amagremu, nama-5.9 amagremu amaprotheni, khona-ke izoba nesilinganiso esifanayo samakholori kwendebe eyodwa ephekwe. Uma udla indebe eyodwa kuphela engaphekiwe, unganciphisa amakholori nezinye izindinganiso zomsoco ngesigamu.

Ingabe ama-oats agubha mahhala?

Ama-oats ajwayelekile ngokwemvelo, kodwa ama-oats amaningi atholwa ku-gluten aqukethe okusanhlamvu, njengokukolweni, i-rye, ibhali, nesipelingi ngesikhathi sokulima, ezokuthutha kanye nokugcinwa.

Zingcoliswa ne-gluten ngakho-ke ayisabhekwa njenge-gluten mahhala. Uma ufuna amaphesenti angama-100 e-gluten amahhala, kufanele aqoshwe, ngakho ungacabangi ukuthi i-oat yi-gluten ayikhululekile.

Uyini umehluko phakathi kwe-oven-cut oats nezinye izinhlobo?

Umehluko kwenzeka ngesikhathi sokucubungula. Lapho kusetshenzwa i-oat yisikhathi esincane sokupheka esidinga. Ngokujwayelekile, ukunyuka kokucubungula kuzokwandisa inkomba ye-glycemic yokudla (ukuthi ngokushesha izophakamisa ushukela wegazi). Ngezincazelo izinhlobo ezahlukene ze-oats zimi kanje:

• Ama-Groats: i -kernel yonke ene-husk kuphela esusiwe.

• Insimbi yokusika ama-oats: (okunye okubizwa ngokuthi ama-oats ase-Ireland) yi-oats e-groat ekhishwa ngamanzi futhi anqunywe amacici amancane ngensimbi yensimbi. Unokuthungwa kwe-chewier uma kuphekwe.
• I-oats eqoshiwe: evame ukudayiswa njenge-oats endala, yilokho esivame ukusebenzisa njenge-oatmeal; ama-oats ase-groat athambile ngokushelela bese ephoqelelwa ngezingqimba zensimbi. Lokhu kupheka oats kancane.
• Ama-oats okupheka okusheshayo: ama-oats agwetshiwe acindezelwe ngisho nokuncipha kunama-oats avamile avumelekile ukusheshisa isikhathi sokupheka futhi avumele amanzi amaningi angene.
• I-oatmeal esheshayo: ngokuvamile ehlanganiswe nge-flavour eyengeziwe kanye noshukela, lolu hlobo lwe-oatmeal lwenziwe ngama-oats aqoshiwe asephekwe futhi asomisiwe. Lokhu akuwona okhethweni oluhle lwe-oatmeal.

Ukudla okunomsoco, kokubili i-oats ye-cut cutting ne-oats eqoshiwe iyafana. Zombili ziyi-oats egcwele okusanhlamvu nazo zonke izingxenye ezintathu zokusanhlamvu-i-bran, i-germ, ne-endosperm-ehambisanayo. Ukungafani okuwukuphela kwamagama abo kanye nezikhathi zokupheka, okungenzeka kube nokuthinta okuhlukile emasukeni egazi.

Ukuthatha nokugcina ama-Oats

Thenga ama-oats ashafeni ngaphandle kwe-ushukela owengeziwe noma ukunambitheka. Khetha ukondla i-oatmeal yakho ngokwakho ngesithelo esisha noma efriziwe nezinongo ezinjenge-nutmeg, isinamoni, ne-vanilla powder.

Gcina ama-oats kwisitsha esivaliwe ngokuqinile endaweni epholile, eyomile. Zisebenzise ngukuthenga kwabo okungcono kakhulu.

Izindlela Ezempilo Zokulungisa Amathanga

Ama-oats angalungiswa aluhlaza, njengama- oats amaningi ebusuku , noma aphekwe njengephuji elishisayo. I-oats ingasetshenziselwa ukufaka izinkwa zokudla eziphekeni njenge-meatloaf. Sebenzisa ama-oats ukwengeza i-fibre nokuthungwa ngezinkwa kanye nama-cookie, noma wenze i-granola eneshukela ephansi ukuze udle njengendlela yokudla noma njengokwengeza ku-yogurt ephansi yamafutha noma i-cottage ushizi weprotheyini kanye nesidlo esikhishiwe.

Ukupheka Nge-Oats

• Oatsight Oats: Yenza isidlo sasekuseni ngenkathi ulala
• Yenza lesi sidlo esikhulu-Umngane omnandi we-Oatmeal
• 3 I-Carb-Balanced Oatmeal Ukupheka Kokudla kwasekuseni

> Imithombo:

> Labensky, SR, Hause, AM. Ukupheka: Incwadi yezincwadi zokuCulinary Fundamentals. I-3rd ed. River Upper Sadle, NJ: Prentice Hall, 2003: 699.

> I-Linus Pauling Institute. Micronutrients for Health. http://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/pdf/mic/micronutrients_for_health.pdf