Zakudya Zakudya Zofunikira

Ma calories mu Zakudya ndi Zaumoyo Wawo

Oats ndi tirigu wonse, kutanthauza kuti mbewuyo ndi yosavuta ndipo kernel ili ndi zigawo zitatu zosiyana: bran, endosperm, ndi majeremusi. Chifukwa chakuti ndi tirigu wonse, ali ndi zakudya zambiri, kuphatikizapo mavitamini, mchere, ndi zitsulo, kenaka zina zimagwiritsidwa ntchito. Oats amakhalanso ndi mchere wochuluka kwambiri kusiyana ndi mbewu zambiri, zomwe zimakhala ndi beta-glucan, zomwe zimagwiritsidwa ntchito kukhala zopindulitsa kwa cholesterol.

Oats ndi gwero lokhala ndi mavitamini ovuta komanso amakhala mu mitundu yosiyanasiyana ya kuphika. Ngati mukuyang'ana kuti musinthe mavitamini anu, onani kuti kapu imodzi ya oats yophika ndi yofanana ndi magawo awiri a mkate.

Ngakhale oat amapatsa pafupifupi 30 magalamu a chakudya mu kapu imodzi yophika, iwo ndi abwino kuposa njira zina zakusakaniza zomwe zingapereke ndalama zofanana, monga magawo awiri a mkate woyera kapena 1/2 ya bagel. Mafuta ndi mapuloteni amakhala abwino, ndipo mafuta okhutira ndi ochepa.

Ngakhale kuti chikho chimodzi chotumikira nthawi zambiri chimapita, kumbukirani kuti mukhoza kuchepetsa gawo lanu ndikuliphatikiza ndi zipatso, mbewu, chia, kapena zina zabwino .

Ubwino waumoyo wa Oats

Oats ndiwo magwero abwino a fiber, okhala ndi magalamu 4 mu kapu imodzi yophika. Oats ali ndi mitsempha yosakanikirana, mtundu wa fiber omwe wasonyezedwa kuti athandize kuchepetsa cholesterol, ndicho chifukwa dokotala wanu angakulimbikitseni kuyamba tsiku lanu ndi mbale yodzaza ya oatmeal.

Amakhalanso ndi malo abwino a manganese, chigawo cha antioxidant enzymes, chofunikira pakuwongolera mafupa ndi kuthandiza kupanga ndi kupasula shuga.

Potsirizira pake, oats ndi gwero la mapuloteni, chitsulo, magnesium, zinc, ndi selenium. Kwa chakudya chimene mumakonda kusangalala m'mawa, ndiyo njira yokongola kwambiri yoyambira tsiku lanu.

Mafunso Omwe Amakhudza Oat

Kodi kalori ndi makapu amadzi a oats amasintha bwanji kuchokera wouma mpaka mvula?

Ophika ophika nthawi zambiri amachitidwa ndi chiŵerengero cha 1: 2, kutanthauza kuti gawo lililonse liuma mumasowa mbali ziwiri zamadzi. Choncho, pamene mukuphika, muyeso wouma umapereka kawiri kawiri yophika. Mwachitsanzo, chikho chimodzi chotentha cha oatmeal chimatulutsa chikho chimodzi chophika. Ngati mukuyang'ana pamalopo ndikuwerenga chikho chimodzi cha oatmeal osakoma ndi 166 calories, 28 gm carbaidrate, magalamu 4 magetsi, ndi 5.9 magalamu mapuloteni, ndiye adzakhala ndi ndalama zomwezo mu kapu imodzi yophika. Ngati mudya chikho chimodzi chokha chophika, mukhoza kuchepetsa makilogalamu ndi mavitamini ena ndi theka.

Kodi mazira amatha kusamba?

Oats ali ndi mchere wambiri, koma oat ambiri amadziwika kuti ali ndi zakudya zamtundu wa tirigu, monga tirigu, rye, balere, ndi spelled pa ulimi, kayendedwe, ndi kusungirako.

Zimakhala zowonongeka ndi gluten choncho saonanso kuti gluten imatulutsidwa. Ngati mukufuna 100% zamatenda otupa, amafunika kulembedwa, kotero musaganize kuti otu ndi gluteni.

Kodi pali kusiyana kotani pakati pa oat-cut-oat ndi mitundu ina?

Kusiyanasiyana kumachitika panthawi ya kukonza. Mukamagwiritsa ntchito oat ndi nthawi yochepa yophika yomwe imafunika. Kawirikawiri, kuwonjezeka kwa kukonza kudzawonjezera chiwerengero cha zakudya za m'magazi (momwe zidzakhalire mwamsanga shuga). Mwa kutanthauzira mitundu yosiyanasiyana ya oats ndi izi:

• Zokolola: kernel yonse ndi mankhusu okha atachotsedwa.

• Mankhwala odulidwa ndi zitsulo: (omwe sadziwika kuti oats a Irish) ndi oats a groat omwe amatsukidwa ndi kudula muzing'ono zing'onozing'ono ndi tsamba lachitsulo. Iwo ali ndi chewier mawonekedwe pamene yophika.
• Oats oletsedwa: omwe amagulitsidwa ngati oat akale, izi ndi zomwe timakonda kugwiritsa ntchito monga oatmeal; Oat groat amachepetsedwa ndi kuyendetsa ndiyeno kupanikizidwa kudzera zitsulo rollers kuti flatten. Izi zimaphika oats pang'ono.
• Oats mwamsanga ophika: oatta ophimbidwa omwe amaumirizidwa ngakhale ochepa kuposa oats nthawi zonse ophika kuti apititse nthawi yophika ndi kulola madzi ambiri kuti alowe.
• Mavitamini Oatmeal: ambiri omwe ali ndi mavitamini owonjezera ndi shuga, mtundu uwu wa oatmeal ndi wopangidwa ndi oats omwe adakonzedwa kale. Iyi siyi yabwino kusankha oatmeal.

Zakudya zabwino, zitsulo zocheka ndi zitsulo zofanana ndi zitsulo ndizofanana. Zonsezi ndi oats-tirigu ndi magawo atatu a njere-bran, germ, ndi endosperm. Kusiyanitsa kokha ndiko maonekedwe ndi nthawi zophika, zomwe zingakhale zosiyana pa shuga.

Kusaka ndi Kusunga Oats

Gulani oats omveka popanda shuga wowonjezera kapena flavorings. Sankhani kuti muzisangalala ndi oatmeal yanu nokha ndi zipatso zatsopano kapena zowirira ndi zonunkhira monga nutmeg, sinamoni, ndi vanila.

Sungani oats mu chidebe chotsekedwa mwamphamvu pamalo ozizira, owuma. Gwiritsani ntchito ndi tsiku lawo lakugula bwino.

Njira Zabwino Zokonzekera Zakudya

Oats akhoza kukonzekera yaiwisi, monga mu oat usiku , kapena kuphika ngati phala yotentha. Oats angagwiritsidwenso ntchito m'malo mwa mapepala a maphikidwe ngati mapepala a nyama. Gwiritsani ntchito oats kuti muwonjezere fiber ndi mawonekedwe kuti mupange mkate ndi makeke, kapena mupange granola ya shuga yochepa kuti mudye monga chotupitsa kapena ngati kuwonjezera pa yogurt mafuta kapena kanyumba tchizi kuti mukhale ndi mapuloteni komanso zakudya zamtundu wambiri.

Maphikidwe Ndi Oats

• Oat Oats Lower: Pangani Chakudya Pamene Mukugona
• Pangani Chakudya Chachikulu-Bwenzi Lokoma la Oatmeal
• 3 Carb-Balanced Oatmeal Kadzutsa Maphikidwe

> Zotsatira:

> Labensky, SR, Hause, AM. Kuphika: Buku la zokolola zofunikira. 3rd ed. Mtsinje wa Upper 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