Kuphatikizidwa ndi kapu yotentha ya khofi ndi chithunzithunzi cha mawu, oatmeal ndi chakudya cham'mawa chapamwamba-ahem, chili ndi Ina Garten sitampu yovomerezeka — pazifukwa zomveka. Ndizopatsa thanzi, zodzaza, zosavuta kupanga (usiku wonse, ngakhale) ndi zosunthika poyambira . Koma pankhani yosankha oats yomwe mukufuna kudya, mukukumana ndi zosankha zingapo. Apa, tikuphwanya kusiyana kwa oats odulidwa zitsulo motsutsana ndi oats wogubuduza, kotero mutha kupyola munjira ya chimanga mosavuta.
Kodi oats ndi chiyani?
Simungathe kuyankhula mitundu wa oats osamvetsetsa zomwe oats ali poyamba. Oats onse, kaya odulidwa kapena chitsulo, ndi mtundu wa tirigu wathunthu. Mbewu za oat payokha ndi mbewu zodyedwa za oat udzu, wopangidwa ndi kachilomboka (kamwana kakang'ono kapena gawo lamkati), endosperm (gawo lowuma, lolemera mapuloteni lomwe limapanga unyinji wa oat) ndi chinangwa (cholimba, zokutira zakunja za fibrous). Kukonza kulikonse kusanachitike, njere za oat zimakulungidwa mankhusu osadyedwa amachotsedwa, ndipo amakhala groats.
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anakopa / Getty ImagesKodi oats odulidwa ndi chitsulo ndi chiyani?
Oats odulidwa zitsulo (omwe nthawi zina amatchedwa oats wa ku Ireland kapena pinhead oats) ndi mtundu wosakanizidwa kwambiri wa oats. Amapangidwa potenga oat groats ndikudula zidutswa zing'onozing'ono ziwiri kapena zitatu pogwiritsa ntchito chitsulo chachitsulo. Ndizovuta, zotsekemera ndipo zimatha kutenthedwa musanaphike kuti muwonjezere kukoma kwa mtedza.
Vlad Nikonenko/FOAP/Getty ImagesKodi oats ndi chiyani?
Oats ogubuduza, akale akale, amakonzedwa pang'ono kuposa oats odulidwa zitsulo. Pambuyo popukuta, ma oat groats amayamba kutenthedwa kuti afewetse chinangwa, kenaka amakulungidwa mu zidutswa zamtundu wa flake pansi pa odzigudubuza olemera ndikuwumitsa mpaka atakhazikika. Iwo amatafuna kuposa oats nthawi yomweyo (mtundu wogulitsidwa mu paketi yokhala ndi mazira a dinosaur, mwachitsanzo), koma osalala komanso okoma kuposa oats odulidwa zitsulo.
Kodi pali kusiyana kotani pakati pa oats odulidwa ndi chitsulo ndi oats?
Pamene zimayamba monga chinthu chomwecho, oats odulidwa zitsulo ndi oats wodzigudubuza ndi zinthu ziwiri zosiyana kwambiri.
Zakudya zopatsa thanzi
TBH, chitsulo chodulidwa ndi oats wogubuduza ali ndi thanzi lofanana. Koma chifukwa chosakonzedwa bwino komanso kuvala njerwa yakunja, oats odulidwa zitsulo amakhala osungunuka kwambiri CHIKWANGWANI kuposa phala la oats.
Glycemic index
Kutsitsimutsa Mwamsanga: Glycemic Index ndi gawo lazakudya zama carbohydrate muzakudya kutengera momwe zimakhudzira shuga wamagazi. Pa 52 Ma oats odulidwa ndi chitsulo amawerengedwa kuti ndi otsika mpaka apakati pa index ya glycemic, pomwe oats ogubudutsidwa amakhala ndi index yotsika pang'ono ya glycemic. 59 . Kusiyana kwake ndikwang'ono, koma oats wachitsulo sangawonjezere shuga wamagazi (chinthu chofunikira kwambiri kwa odwala matenda ashuga).
Kukoma ndi kapangidwe
Zoonadi, oats wodulidwa ndi chitsulo amalawa mofanana, koma mawonekedwe ake ndi osiyana kwambiri. Akapangidwa phala, oats wokulungidwa amakhala ndi oatmeal wandiweyani, wotsekemera womwe mwina mumawadziwa. Oats odulidwa zitsulo amatafuna kwambiri, ali ndi mawonekedwe a mano komanso osasinthasintha pang'ono.
Nthawi yophika
Akapangidwa phala pa stovetop, oats wokulungidwa amatenga pafupifupi mphindi zisanu kuti aphike. Kukonzekera chimodzimodzi, oats odulidwa zitsulo amatenga nthawi yaitali-pafupifupi mphindi 30.
Ntchito
Sitinganene kuti chitsulo chodulidwa ndi oats ogubuduza ndi osinthika, koma angagwiritsidwe ntchito maphikidwe ofanana. Onsewa ndi abwino kwambiri ngati oats usiku wonse ndipo amawotcha makeke kapena mipiringidzo, koma oats wokulungidwa ndi wapamwamba kwambiri mu granolas, muffins, makeke komanso ngati zopatsirana zosweka. (Oats odulidwa zitsulo angakhale osasangalatsa muzochitika zonsezi.)
Ndi oati ati omwe ali ndi thanzi?
Nayi chidziwitso chazakudya cha 40 magalamu a oats odulidwa zitsulo, pamlingo uliwonse USDA :
- 150 kcal
- 5 g mapuloteni
- 27 g chakudya
- 5 g mafuta
- 4g CHIKWANGWANI (2g sungunuka)
- 7g ayi
- 140 mg potaziyamu
Yerekezerani izi ndi chidziwitso chazakudya cha 40 gramu imodzi ya oats wopindidwa, pamlingo uliwonse USDA :
- 150 kcal
- 5 g mapuloteni
- 27 g chakudya
- 5 g mafuta
- 4g CHIKWANGWANI (0.8g sungunuka)
- 6g ayi
- 150 mg potaziyamu
TL; DR? Ngakhale oats odulidwa zitsulo kapena oats wogubuduza alibe thanzi kuposa enawo - ali pafupifupi ofanana muzakudya. Kusiyanitsa kokhako ndikuti oats odulidwa zitsulo amakhala okwera pang'ono mu ulusi wosungunuka, womwe ukhoza kuwonjezera kudzaza; amatha kuchepetsa cholesterol ndikuwongolera shuga wamagazi; ndikuthandizira kuwongolera chimbudzi, malinga ndi Harvard T.H. Chan School of Public Health .
Zithunzi za Alvarez/GettyUbwino wa oats wathanzi
Monga tidanenera, oats ndi gwero labwino la ulusi wosungunuka, zomwe zimakupangitsani kukhala okhutira mukatha kudya. Ndipo kuti Zikutanthauza kuti atha kuthandizira kuchepetsa thupi ndikuwongolera shuga wamagazi ndi cholesterol. Ndizovuta zama carbohydrate, kotero zimakhala zovuta kuti thupi lanu liwonongeke ndipo amapereka mphamvu zokhazikika.
Kwa kukhala zotengera zomera , oats amakhalanso ndi mapuloteni ambiri, zomwe zingakupangitseni kuti musagwedezeke (kapena kuwononga kabati ya zokhwasula-khwasula) pa 11 koloko. shuga ndi mafuta.
Osanenapo, oats mwaukadaulo a opanda zoundanitsa mbewu. (Ingowerengani zolembazo kuti muwonetsetse kuti oats omwe mukugula sanakonzedwe pamodzi ndi zosakaniza zina za gluten.)
Kodi oats nthawi yomweyo ndi chiyani?
Oats achangu, omwe nthawi zambiri amalembedwa kuti oats ofulumira, ndi mtundu wa oat wopangidwa kwambiri-amapangidwa ngati oats okulungidwa koma amakulungidwa ngakhale woonda kwambiri kuti aziphika mofulumira (motero dzina). Ma oats amangotenga mphindi imodzi kapena ziwiri kuti aziphika, koma samasunga mawonekedwe ndipo amakhala ochulukirapo kuposa ma oats odulidwa ndi chitsulo.
Komabe, oats wamba nthawi yomweyo - mtundu womwe mumagula mu cannister - uli ndi mbiri yofananira ndi chitsulo chodulidwa ndi oats. Iwo ndi abwino kadzutsa kusankha, ngati simusamala phala la mushy. Kumene zinthu zimakhala zovuta ndi pamene muyamba kuyankhula opakidwatu oats nthawi yomweyo, omwe nthawi zambiri amakhala ndi shuga wowonjezera. (Pepani, mazira a dino.)
Ndi mitundu yanji ya oats yomwe muyenera kudya?
Popeza oats odulidwa ndi chitsulo amadzitamandira kuti ali ndi thanzi lofanana (onse ali ndi ulusi wambiri, mafuta ochepa, mtima wathanzi komanso wokhuta), muyenera kudya oats omwe amakukondani kwambiri. Ngati mukufuna oatmeal wofewa, wa creamier, sankhani oats wopindidwa. Ngati mumakonda zokometsera zambiri komanso kukoma kwa nutty, pitani ku chitsulo chodula. Malingana ngati mumasankha zowonjezera zomwe zili ndi thanzi labwino (monga zipatso zatsopano, yogurt yachi Greek ndi mtedza), simungathe kulakwitsa.
Ndi oats ati omwe simuyenera kudya? Timayesa kupewa mapaketi a oatmeal okhala ndi shuga nthawi yomweyo m'malo mwa zosankha zochepa ...
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