Kodi Mkaka wa Oat Ndi Wotani?

Zamkati

• Kodi Mkaka wa Oat Ndi Chiyani?
• Oat Mkaka Zakudya Zakudya Zakudya & Maubwino azaumoyo
• Momwe Mungamwe ndi Kugwiritsa Ntchito Mkaka wa Oat
• Onaninso za

Mkaka wopanda mkaka uyenera kuti udayamba ngati njira yopanda lactose ya nyama zankhumba kapena osadya mkaka, koma zakumwa zochokera ku mbewu zakhala zotchuka ngakhale opembedza mkaka amadziona ngati mafani. Ndipo lero, zosankha sizitha: mkaka wa amondi, mkaka wa soya, mkaka wa nthochi, mkaka wa pistachio, mkaka wa cashew, ndi zina. Koma pali chakumwa chimodzi pamalopo chomwe chimapitilizabe chidwi ndi akatswiri azakudya ndi ma foodies chimodzimodzi: oat mkaka.

"Pafupifupi zakumwa zonse zosakhala za mkaka zitha kukhala 'zotentha' pakadali pano chifukwa chakuchita chidwi ndi zakudya zopangidwa ndi mbewu," akutero a Keri Gans, M.S., R.D.N., C.L.T., wolemba buku la The Small Change Diet. Mkaka wa oat umapezeka mosavuta, chifukwa ndiwotsika mtengo kupanga kuposa mkaka wa nati ndipo umatha kusamalira zachilengedwe, akufotokozera katswiri wazakudya Kelly R. Jones M.S., L.D.N. Koma mkaka wa oat ndi chiyani kwenikweni? Ndipo mkaka wa oat ndi wabwino kwa inu? Pitilizani kuwerenga kuti mupeze mayankho amenewa ndi zina zambiri zakumwa zopanda mkaka.

Kodi Mkaka wa Oat Ndi Chiyani?

Mkaka wa oat umakhala ndi oats odulidwa ndi chitsulo kapena ma groats athunthu omwe amaviikidwa m'madzi, osakanikirana, kenako osakanikirana ndi cheesecloth kapena thumba lapadera la mkaka wa nati. "Ngakhale zotsalira za oat zimakhala ndi ulusi wambiri komanso zomanga thupi zambiri mumtsinje, madzi kapena 'mkaka' womwe umakhala ndi michere," atero a Jones. "Chifukwa ma oats amayamwa madzi mosavuta kuposa mtedza, akaphatikizidwa mokwanira, chakudya chambiri chimadzuka chimadutsa cheesecloth, ndikupanga mawonekedwe a creamier kuposa mkaka wa nati popanda zowonjezera zowonjezera." (Wokonda oats? Ndiye muyenera kuyesa maphikidwe apamwamba kwambiri a protein oatmeal pachakudya cham'mawa, stat.)

Oat Mkaka Zakudya Zakudya Zakudya & Maubwino azaumoyo

Kodi mkaka wa oat ndi wathanzi, komabe? Umu ndi momwe zakudya za mkaka wa oat ndi zopatsa mphamvu za mkaka wa oat zimafikira mitundu ina ya mkaka ndi mkaka wa ku zomera: Kapu imodzi ya mkaka wa oat - mwachitsanzo, Oatly Oat Milk (Buy It, $13 for 4, amazon.com) - imapereka za:

• Makilogalamu 120
• 5 magalamu mafuta onse
• 0,5 magalamu mafuta odzaza
• 2 magalamu a fiber
• 3 magalamu mapuloteni
• 16 magalamu chakudya
• 7 magalamu shuga

Kuwonjezera apo, "mkaka wa oat uli ndi 35 peresenti ya ndalama zoperekedwa tsiku ndi tsiku (RDA) za calcium, ndi 25 peresenti ya vitamini D," anatero Gans. "Poyerekeza ndi mkaka wa ng'ombe ndi mkaka wa soya, uli ndi mapuloteni ochepa; komabe, poyerekeza ndi zakumwa zina za zomera, mwachitsanzo, amondi, cashew, kokonati, ndi mpunga, zimakhala ndi mapuloteni ambiri."

Mkaka wa oat uli ndi shuga wochepa (7 magalamu pa chikho) kuposa mkaka wa ng'ombe (12.5 magalamu pa chikho), koma kuposa mkaka wopanda mchere wopanda mkaka ngati mkaka wa amondi wopanda mchere kapena mkaka wa cashew, womwe umangokhala ndi magalamu 1-2 a shuga pa chikho.

Kuphatikiza apo, mkaka wa oat ndiwopambana bwino pankhani ya fiber. "Mkaka wa ng'ombe uli ndi 0 magalamu a fiber, amondi ndi soya ali ndi 1 gramu ya fiber pa kutumikira - kotero mkaka wa oat wokhala ndi 2 magalamu a fiber ndi wapamwamba kwambiri," akuwonjezera. Oats amakhala ndi mtundu wosungunuka wotchedwa beta-glucan, womwe ungathandize kutsitsa magazi anu a LDL cholesterol ndipo, amachepetsa chiopsezo cha matenda amtima, malinga ndi kuwunika kwa 2018. Kafukufuku wapezanso kuti beta-glucan imatha kuthandizira kuchepetsa chimbudzi, kukulitsa kukhuta, ndikuchepetsa chilakolako.

"Oats alinso ndi mavitamini a B a thiamin ndi folate, mchere wa magnesium, manganese, phosphorous, zinki, ndi mkuwa, komanso mavitamini ndi minerals ena osiyanasiyana," akutero Jones.

Mkaka wa oat umakonda kukhala wochuluka muzakudya, koma zili bwino chifukwa umapereka mphamvu kudzera m'ma carbs ndi fiber kusiyana ndi mafuta, zomwe zimakhala choncho ndi mkaka wambiri wa mtedza, akufotokoza Jones.

Zoonadi, mkaka wa oat ndi chisankho chabwino kwa aliyense amene ali ndi zilonda zamkaka kapena / kapena mtedza, malinga ndi Jones. Mkaka wa oat umakhala wotetezeka ngakhale kwa anthu omwe ali ndi tsankho la gluten. Koma, motsimikiza, inu ayenera werengani zolemba. "Ngati muli ndi vuto la gluten kapena matenda a leliac, mudzafuna kutsimikiza kuti linapangidwa ndi oats ovomerezeka a gluten," anatero Jones. "Ngakhale ma oats alibe gluteni m'chilengedwe, nthawi zambiri amawakonzera zida zomwezo monga mbewu za gluten, zomwe zimaipitsa oats ndi gilateni wokwanira kuchititsa omwe ali ndi celiac kapena kusalolera kwakukulu."

Momwe Mungamwe ndi Kugwiritsa Ntchito Mkaka wa Oat

Kuwonjezera pa kusasinthasintha, kukoma kokoma pang'ono kwa mkaka wa oat kumakhala kokongola kwambiri. "Kukoma kwake kumapangitsa kuti ikhale yotchuka kumwa, monga oat latte mkaka ndi cappuccinos. Itha kugwiritsidwanso ntchito mu smoothies, supu zonona, komanso zinthu zophika," akutero a Gans. Yesani nokha: Mkaka wa Oat Wopanda Mkaka Wopanda Elmhurst (Gulani, $ 50 kwa 6, amazon.com) kapena Pacific Foods Organic Oat Mkaka (Gulani, $ 36, amazon.com).

Muthanso kugwiritsa ntchito mkaka wa oat momwe mungagwiritsire ntchito mkaka wa ng'ombe kapena mkaka wina wobzala pophika. "Mutha kugwiritsa ntchito mkaka wa oat ngati madzi anu mu zikondamoyo ndi ma waffles kapena m'malo mwa mkaka wokhazikika mukamapanga mbatata yosenda kapena casseroles," akutero a Jones. Ngakhale simukufuna kutsitsa mkaka wa oat tsiku lililonse, atha kukhala mkaka wopanda mkaka womwe ndi wosavuta m'mimba ndipo umapezako mphamvu zoyambira kulimbitsa thupi. (Up Next: Chinsinsi Chopaka Mkaka wa Oat Chopanga Chidzakupulumutsirani Ndalama Zambiri)

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