Idityaniswe nekomityi eshushu yekofu kunye nephazili yamagama, oatmeal lukhetho lwakusasa lwasekuseni-ahem, ine-Ina Garten isitampu sokuvunywa —ngesizathu esivakalayo. Inomsoco, ukugcwalisa, kulula ukwenza ( ngobusuku, nokuba) kunye Isebenza ngeendlela ezininzi ukuqala . Kodwa xa kuziwa ekukhetheni i-oats ofuna ukuyitya, ujongene neendlela ezimbalwa. Apha, sahlulahlula umahluko kwi-oats esikiwe yentsimbi ngokuchasene ne-oats eqengqelekayo, ukuze ukwazi ukutyhutyha i-aisle ye-cereal ngokulula.
Yintoni oats, kunjalo?
Awukwazi ukuthetha ngayo iintlobo ye-oats ngaphandle kokuqonda ukuba yeyiphi i-oats kwindawo yokuqala. Zonke oats, nokuba intsimbi esikiweyo okanye esongiwe, luhlobo lwengqolowa epheleleyo. Iinkozo ze-oat nganye yimbewu ye-oat grass, eyenziwe yintsholongwane (i-embryo okanye inxalenye engaphakathi), i-endosperm (i-starch, inxalenye eneprotheni eyenza ubuninzi be-oat) kunye ne-bran (enzima, i-fibrous yangaphandle yokwaleka). Phambi kokuba kucutshungulwe, iinkozo zeoat ziyagotywa, amakhoba angatyiwayo ayasuswa, aze abe ziigroats.
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anakopa / Getty ImifanekisoYintoni i-oats yentsimbi?
I-oats yentsimbi (ngamanye amaxesha ibizwa ngokuba yi-oats yaseIreland okanye i-pinhead oats) yeyona ndlela incinci yokwenziwa kwe-oats. Zenziwa ngokuthatha i-oat groats kwaye zinqunyulwe zibe zincinci ezimbini okanye ezintathu ezincinci usebenzisa intsimbi yentsimbi. Zirhabaxa, zihlafuna kwaye ziyakwazi ukuthotywa phambi kokuba ziphekelwe incasa eyongezelelweyo ye-nutty.
Vlad Nikonenko/FOAP/Getty ImagesYintoni i-oats esongiweyo?
I-oats egayiweyo, ebizwa ngokuba yi-oats yakudala, icutshungulwa kancinci kune-oats esikiwe yintsimbi. Emva kwe-hulling, i-oat groats i-steamed kuqala ukuthambisa i-bran, emva koko igqitywe kwi-flake-like pieces phantsi kwee-roller ezinzima kwaye zomiswe kude kube kwi-shelf-stable. Ziyi-chewier kune-oats esheshayo (uhlobo oluthengiswa kwipakethi kunye namaqanda e-dinosaur, umzekelo), kodwa ilula kwaye i-creamier kune-oats-cut cut.
Nguwuphi umahluko phakathi kwe-oats egayiweyo yentsimbi vs.
Ngelixa ziqala njengento efanayo, i-oat cut iron kunye ne-oats egayiweyo zizithako ezimbini ezahlukileyo kakhulu.
Isondlo
I-TBH, i-steel cut and rolled oats ziphantse zifane ngokwezondlo. Kodwa ngenxa yokuba zicutshungulwa kancinci kwaye zombathise loo bran yangaphandle, i-oats esikwe yintsimbi iqulathe ukunyibilika ngakumbi ifayibha kune-oats eqengqelekayo.
Isalathiso seGlycemic
Ukuhlaziya okuKhawuleza: Isalathiso seGlycemic luphawu oluhambelana neecarbohydrates ekutyeni ngokusekelwe kwindlela ezichaphazela ngayo amanqanaba eswekile yegazi. Nge 52 I-oats egayiweyo yentsimbi ithathwa njengesezantsi ukuya phakathi kwisalathiso se-glycemic, ngelixa i-oats eqengqelekayo ine-index ephezulu ye-glycemic index. 59 . Umahluko mncinci, kodwa i-oat ye-steel coat ayinakufaneka kancinane ukuba ikhuphe iswekile esegazini lakho (ingqwalasela ebalulekileyo kubantu abanesifo seswekile).
Ukungcamla kunye nokuthungwa
Ngokuqinisekileyo, i-oat cut and rolled oats incasa iphantse ifane, kodwa ukuthungwa kwayo kwahluke kakhulu. Xa yenziwe isidudu, i-oatmeal esongiweyo inotyekelo lwe-oatmeal engqindilili, ekhrimu ekusenokwenzeka ukuba uqhelene nayo. I-oats enqunywe yintsimbi ihlafuna kakhulu, inokwakheka kwamazinyo kunye nokuhambelana okuncinci kwekhrimu.
Ixesha lokupheka
Xa yenziwe isidudu kwisitovu, ioats esongiweyo iyakuthatha malunga nemizuzu emihlanu ukuyipheka. Ukulungiswa ngendlela efanayo, i-oats yokusika insimbi ithatha ixesha elide-malunga nemizuzu engama-30.
Usebenzisa
Asinakuthi i-steel cut and rolled oats iyatshintshana, kodwa inokusetyenziswa kwiindlela zokupheka ezifanayo. Zombini zigqwesile njenge-oats yasebusuku kwaye zibhakwa kwiikuki okanye iibhari, kodwa i-oats eqengqelekayo yongamile kwi-granolas, iimuffins, iikuki kunye nezinto eziqhekekileyo. (I-oats esikiweyo yentsimbi iya kuba yintlaka engathandekiyo kuyo nayiphi na imeko.)
Yeyiphi ioats eyona isempilweni?
Nalu ulwazi lwezondlo lwe-40-gram enye ye-oats esikiwe yentsimbi, ngokwe USDA :
- 150 iikhalori
- 5g protein
- 27g carbs
- 5g amafutha
- 4g ifayibha (2g enyibilikayo)
- 7g yentsimbi
- 140mg potassium
Thelekisa oko kulwazi lwezondlo kwi-40-gram enye yokukhonza i-oats eqengqelekayo, ngokwe USDA :
- 150 iikhalori
- 5g protein
- 27g carbs
- 5g amafutha
- 4g ifayibha (0.8g enyibilikayo)
- 6g yentsimbi
- 150mg potassium
TL;DR? Nokuba i-oats egayiweyo yentsimbi okanye i-oats egayiweyo ayinempilo kunenye-iphantse yafana ngexabiso lesondlo. Umahluko ophawulekayo kuphela kukuba i-oats yokusika intsimbi iphezulu kancinci kwi-fiber e-soluble, enokunyusa ukuzala; inokwehlisa i-cholesterol kwaye ilawule iswekile yegazi; kwaye inceda ukulawula ukugaya, ngokwe EHarvard T.H. Isikolo seChan seMpilo yoLuntu .
Alvarez/Getty ImifanekisoIinzuzo zezempilo ze-oats
Njengoko besitshilo, i-oats ngumthombo olungileyo wefiber enyibilikayo, okushiya uzive wanelisekile emva kwesidlo sakusasa. Kwaye ukuba kuthetha ukuba banokunceda ekulahlekeni kobunzima kwaye bancede ukulawula iswekile yegazi kunye namanqanaba e-cholesterol. Ziyi-carbohydrates eziyinkimbinkimbi, ngoko zinzima ukuba umzimba wakho udilize kwaye zinika amandla azinzileyo.
Kuba isityalo-based , i-oats nayo iphezulu kakhulu kwiprotheyini, eya kukugcina ekuqhekekeni (okanye ukuhlaselwa kwikhabhinethi ye-snack) ngo-11 kwaye ukuba ukhetha i-oatmeal toppings yakho ngononophelo, i-oats ingaba ngaphantsi. iswekile kunye namafutha.
Singasathethi ke, ioats ngokwezobugcisa a ayinagluten ingqolowa. (Funda nje iilebhile ukuze uqinisekise ukuba i-oats oyithengayo ayizange iqhutywe kunye nezinye izithako ezine-gluten.)
Yintoni i-oats ngokukhawuleza?
I-oats esheshayo, ehlala ibhalwe i-oats ekhawulezayo, lolona hlobo lusetyenzisiweyo lwe-oat-zenziwe njenge-oats egayiweyo kodwa ziqengqeleke zibe zincinci ukuze zipheke umbane-ngokukhawuleza (ngoko ke igama). I-oats ekhawulezileyo ithatha kuphela umzuzu okanye ezimbini ukupheka, kodwa igcina phantse akukho kwakheka kwaye i-mushier kakhulu kune-steel cut and rolled oats.
Nangona kunjalo, i-oats ekhawulezayo ecacileyo-uhlobo oluthengayo kwi-cannister-luneprofayili yesondlo efana ne-steel cut and rolled oats. Balungile isidlo sakusasa ukhetho, ukuba awukhathali isidudu se-mushy. Apho izinto ziba dicey kuxa uqala ukuthetha ngayo ipakishwe kwangaphambili i-oats esheshayo, edla ngokuba neswekile eyongezelelweyo. (Uxolo, amaqanda e-dino.)
Zeziphi iintlobo zeoats ekufuneka uzitye?
Kuba i-oats egayiweyo yentsimbi kunye ne-oats esongiweyo izidla ngokufana ngeeprofayili zesondlo (zombini ziphezulu kwifayibha, zinamafutha aphantsi, intliziyo isempilweni kwaye iyahlutha), kufuneka utye nokuba yeyiphi i-oats enomtsalane kakhulu kuwe. Ukuba uthanda i-oatmeal ethambileyo, khetha i-oatmeal. Ukuba ukhetha i-chewy texture eninzi kunye ne-nutty flavour, yiya kwi-steel cut. Ngethuba nje ukhetha i-toppings enomsoco ngokulinganayo (njengeziqhamo ezitsha, i-yogurt yamaGrike kunye namantongomane), awukwazi ukungahambi kakuhle.
Kwaye yeyiphi ioats ongafanele uyitye? Sizama ukunqanda iipakethi ze-oatmeal ezineswekile ngoko nangoko ngokuthanda iinketho ezingacutshungulwayo ... kodwa zisephezulu kwifayibha kunokuba, yithi, isidlo sakusasa.
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