Anagubuduza vs Steel-Cut vs Quick Oats: Kodi kusiyanasiyana ndikotani?

Zamkati

• Kodi Chodula Chitsulo, Chachangu komanso Chozungulira?
• Oats Zodula Zitsulo
• Mafuta Ozungulira
• Oats Mwamsanga
• Ubwino Wathanzi la Oats
• Kodi Mtundu Umodzi Ndi Wathanzi?
• Zitsulo Zodula Zitsulo Zitha Kukhala Zapamwamba Kwambiri
• Otsuka Odulira Zitsulo Atha Kukhala Ndi Index Yotsika ya Glycemic
• Kodi Muyenera Kusankha Mtundu Wotani?
• Pezani Oatmeal Omwe Mumakonda
• Pewani Oatmeal Omwe Ali Ndi Shuga Wambiri
• Momwe Mungaphatikizire Oats Mu Zakudya Zanu
• Mfundo Yofunika Kwambiri

Mukamaganizira za chakudya cham'mawa chokwanira, chotentha cha oats chingakumbukire.

Njere za chimanga zimazunguliridwa kapena kuphwanyidwa kuti zipange oatmeal kapena ufe kukhala ufa wabwino wogwiritsa ntchito kuphika.

Oats amagwiritsidwanso ntchito pazakudya zoweta zowuma komanso ngati chakudya cha ziweto kudyetsa nyama monga akavalo, ng'ombe ndi nkhosa.

Ndiwo mafuta a carb omwe alibe mafuta ambiri komanso amapuloteni, mavitamini ndi michere.

Pali mitundu ingapo yomwe mungasankhe, kuphatikizapo ma oats okutidwa, odulidwa ndi chitsulo komanso ophika mwachangu, ndipo amasiyana pamawonekedwe a michere ndi njira zake.

Nkhaniyi ikufotokoza zakusiyana kwakukulu pakati pa ma oats okutidwa, odulidwa ndi ma oats mwachangu kuti muthe kusankha yomwe imamveka bwino pazakudya zanu komanso moyo wanu.

Kodi Chodula Chitsulo, Chachangu komanso Chozungulira?

Zakudya za oat ndi maso a oat omwe anachotsedwa. Matumba ake ndi chigamba cholimba chomwe chimateteza mbeu ya oat.

Oodulidwa ndi chitsulo, wokulungika komanso wachangu onse amayamba ngati oat groats.

Zakudya zamafuta zomwe zimapangidwira kuti anthu azidya zimawonetsedwa kutentha ndi chinyezi kuti zipangitse kukhazikika.

Ma oat groats kenako amasinthidwa m'njira zosiyanasiyana kuti apange oats odulidwa ndi chitsulo, wokutidwa kapena wachangu, onse omwe ali ndi mawonekedwe osiyana.

Oats Zodula Zitsulo

Amatchedwanso Irish oatmeal, oats odulidwa ndi chitsulo amakhala ofanana kwambiri ndi choyambirira, chosasinthidwa oat groat.

Kuti apange oats odulidwa ndi chitsulo, ma groats amadulidwa mzidutswa ndi masamba akulu achitsulo.

Oats odulidwa azitsulo amakhala ndi coarser, chewier kapangidwe kake komanso kukoma kwa nuttier kuposa oats wokulungika kapena wofulumira.

Amatenganso nthawi kuti akonzekere, nthawi zambiri kuphika kumakhala mphindi 15-30.

Komabe, mutha kuthira oats odulidwa ndi chitsulo pasadakhale kuti muchepetse nthawi yophika.

Mafuta Ozungulira

Olole oyenda, kapena oats achikale, ndi ma oat groats omwe adadutsa ndikuwotcha.

Amakhala ndi kununkhira pang'ono komanso mawonekedwe ofewa ndipo amatenga nthawi yocheperako kuposa ma oats odulidwa ndi chitsulo, chifukwa amphika pang'ono.

A mbale ya oats wokutidwa amatenga mphindi 2-5 kukonzekera.

Ma ole atakulungidwa amathanso kuwonjezeredwa kuzinthu monga ma cookie, makeke, muffins ndi mkate.

Oats Mwamsanga

Ma oats ofulumira kapena oats ophika mwachangu ndi ma oats okugudubuza omwe amapitiliza kukonzanso kuti achepetse nthawi yophika.

Amaphika pang'ono pang'ono ndikuwotcha kenako nkukupinda ngakhale pang'ono kuposa ma oat achikale.

Amaphika patangopita mphindi zochepa, amakhala ndi kununkhira pang'ono komanso mawonekedwe ofewa.

Ma oats ofulumira sangafanane ndi ma oats omwe amakhala pompopompo, omwe nthawi zina amakhala ndi zinthu zina monga mkaka wosaka, shuga ndi kununkhira.

Oats odulidwa ndi chitsulo amakhala ndi utoto wosasunthika komanso kununkhira kwa nutty, pomwe ma oats okugudubuzika komanso osakhazikika amakhala owonda pang'ono. Oats odulidwa ndi chitsulo ndiwo osakonzedwa pang'ono mwa atatuwo.

Ubwino Wathanzi la Oats

Oats ali ndi maubwino ambiri azaumoyo.

Mbewu zonse zokhala ndi fiber zili ndi magwero abwino a mapuloteni komanso odzaza ndi mavitamini, mchere komanso ma antioxidants.

Kuphatikiza apo, alibe gluteni, chifukwa chake amapanga chisankho chabwino kwa iwo omwe ali ndi matenda a leliac kapena kusagwirizana ndi gluten.

Ngakhale ma oats alibe gluteni mwachilengedwe, anthu omwe ali ndi matenda a leliac ayenera kusankha mitundu yotsimikizika yopanda mchere kuti ipewe zomwe zitha kukhala zowononga ndi gluteni mukamakonza.

Kapu theka (40 magalamu) a oats owuma, okutidwa amakhala (1):

• Ma calories: 154
• Mapuloteni: 6 magalamu
• Mafuta: 3 magalamu
• Ma carbs: Magalamu 28
• CHIKWANGWANI: 4 magalamu
• Thiamin (B1): 13% ya RDI
• Chitsulo: 10% ya RDI
• Mankhwala enaake a: 14% ya RDI
• Phosphorus: 17% ya RDI
• Nthaka: 10% ya RDI
• Mkuwa: 8% ya RDI
• Manganese: 74% ya RDI
• Selenium: 17% ya RDI

Oats amatenganso mankhwala opindulitsa, kuphatikiza ma antioxidants ndi beta-glucan, mtundu wa fiber yosungunuka yolumikizidwa ndi maubwino azaumoyo ().

Mwachitsanzo, beta-glucan yomwe imapezeka mu oats imathandiza kutsitsa LDL "yoyipa" komanso cholesterol yonse, yomwe ingathandize kuti mtima wanu ukhale wathanzi.

Kafukufuku waposachedwa mwa anthu 80 omwe ali ndi cholesterol yambiri adapeza kuti kudya magalamu 70 a oats masiku 28 kudapangitsa kuti 8% ichepetse cholesterol chonse ndi 11% ya cholesterol "LDL" yoyipa ().

Kuphatikiza apo, oats awonetsedwa kuti amathandizira kuchepa thupi ndikukhazikika kwama shuga.

Beta-glucan mu oats amathandiza kuchepa pang'onopang'ono, zomwe zimapangitsa kuti munthu akhale ndi chidzalo chokwanira komanso chocheperako pang'ono mu shuga wamagazi.

Pakafukufuku wa anthu 298 omwe ali ndi matenda ashuga amtundu wa 2, iwo omwe amadya magalamu 100 a oats patsiku adachepetsa kwambiri kusala kudya ndi kudya magazi m'magazi, poyerekeza ndi omwe sanadye oats.

Kuphatikiza apo, gulu lomwe limadya magalamu a 100 a oats tsiku lililonse linali ndi kuchepa kwakukulu kwakuthupi, komwe ofufuzawo adakhudzana ndi kuchuluka kwawo kwa beta-glucan ().

Oats ndiopatsa thanzi kwambiri ndipo amalumikizidwa ndi maubwino angapo azaumoyo. Kudya kungathandize kuchepetsa mafuta m'thupi, kuchepetsa shuga m'magazi komanso kuthandiza kuchepetsa thupi.

Kodi Mtundu Umodzi Ndi Wathanzi?

Mitundu ya oats pamsika ingapangitse kuti zikhale zovuta kwa ogula kudziwa njira yabwino kwambiri.

Tchati chili m'munsichi chikufanizira kusiyana kwakudya pakati pa ma ounces awiri (56 magalamu) amafuta okutidwa, odulidwa pazitsulo komanso oats ofulumira (5, 6).

Monga mukuwonera, kusiyanasiyana kwa mitundu itatu ya oat ndi kochepa.

Kuphatikiza apo, kuphunzira koyenera ndimayeso owerengera ndikofunikira kutsimikizira kusiyanaku.

Izi zati, zomwe zilipo zikuwonetsa kuti pakhoza kukhala pali kusiyana pakati pamadulidwe azitsulo, okutidwa ndi oats achangu.

Zitsulo Zodula Zitsulo Zitha Kukhala Zapamwamba Kwambiri

Popeza ma oats odulidwa ndichitsulo samakonzedwa pang'ono mwa atatuwo, amakhala ndi ulusi wambiri - koma ndimosiyana pang'ono.

CHIKWANGWANI chomwe chimapezeka mu oats odulidwa ndi chitsulo chimathandiza pakudya m'mimba, kupangitsa mabakiteriya abwino m'matumbo ndikupititsa patsogolo matumbo (,).

Komabe, ndikofunikira kudziwa kuti ma oats onse ndi gwero labwino kwambiri la ulusi, ndipo kusiyanasiyana kwama fiber pakati pazitsulo zodula, zokutidwa ndi oats mwachangu ndizochepa.

Otsuka Odulira Zitsulo Atha Kukhala Ndi Index Yotsika ya Glycemic

Oats odulidwa ndi chitsulo amatha kukhala ndi kagayidwe kotsika ka glycemic kuposa ma oats okugudubuzika kapena othamanga, kutanthauza kuti thupi limagaya ndikuliyamwa pang'onopang'ono, zomwe zimapangitsa kuti shuga wamagazi akwere pang'onopang'ono ().

Zakudya zomwe zimakhala ndi glycemic index zimayambitsa ma spikes ofulumira kwambiri m'magazi am'magazi, pomwe zakudya zotsika pa glycemic index zimapereka mphamvu pang'onopang'ono ndipo zimathandizira kukhazikika m'magazi ().

Pachifukwa ichi, oats odulidwa azitsulo atha kukhala chisankho chabwino kwambiri kwa iwo omwe akufuna kuyang'anira bwino shuga wawo wamagazi.

Chitsulo chimadula oats chimakhala chokwera kwambiri kuposa ma oats okugudubuza komanso achangu. Amakhalanso ndi index yotsika kwambiri yamagulu atatu amtundu wa oats, zomwe zimawapangitsa kukhala chisankho chabwino kwambiri pakuwongolera shuga wamagazi.

Kodi Muyenera Kusankha Mtundu Wotani?

Ngakhale ma oats odulidwa ndi chitsulo amakhala ndi fiber yochulukirapo ndipo amakhala otsika pa glycemic index, musachotsere oats wokulungika komanso wofulumira.

Mitundu yonse itatuyi ndi michere yopatsa thanzi komanso yopatsa thanzi, zomanga thupi zomanga thupi, mavitamini, mchere komanso ma antioxidants.

Chofunikira kwambiri ndikusankha oatmeal yomwe ikugwirizana bwino ndi moyo wanu.

Pezani Oatmeal Omwe Mumakonda

Posankha mtundu wabwino wa oatmeal kuti mugulitse chakudya chanu, ndikofunikira kuti musunge malingaliro anu.

Maonekedwe osavuta komanso okoma amchere odulidwa ndi chitsulo atha kukhala osangalatsa kwa ena koma owuma mtima kwa ena.

Ma oats otseguka komanso othamanga amakhala ndi kulawa pang'ono ndikuphika mpaka poterera, mosasinthasintha komwe anthu ena amakonda kuposa oats odulidwa ndi chitsulo.

Ndipo popeza ma oats odulidwa ndi chitsulo sakhala ochepa kukonzedwa, amatenga nthawi yochuluka kukonzekera, zomwe zimatha kukhala zoyimitsa anthu ena.

Ngakhale ma oats okugudubuzika komanso achangu atha kukonzedwa pa stovetop mumphindi zochepa, oats odulidwa ndi chitsulo amatenga mphindi 30 kuti apange.

Komabe, mutha kuphika oats odulidwa ndi chitsulo nthawi isanakwane powayika kophika pang'onopang'ono, kapena kuwonjezerapo pamphika wamadzi otentha ndikuwalola kuti azikhala usiku wonse.

Komanso, ma oats okugudubuzika komanso ofulumira amatha kuphatikizidwa mwachindunji muzinthu zophika komanso kuwonjezeranso ku smoothies kuti azikulitsa ulusi ndikuwonjezera kapangidwe.

Pewani Oatmeal Omwe Ali Ndi Shuga Wambiri

Ziribe kanthu mtundu wa oat womwe mungasankhe, nthawi zonse ndibwino kusankha oats osavuta, opanda shuga.

Mitundu yambiri yamatumba imakhala ndi shuga wowonjezera wochulukirapo, kuwapangitsa kukhala chakudya chabwino cham'mawa.

Mwachitsanzo, paketi imodzi (43 magalamu) ya mapulo ndi mapira a shuga wofiirira amakhala ndi magalamu 13 a shuga (11).

Izi zimakhala zoposa supuni zinayi za shuga.

Shuga wowonjezera wambiri atha kusokoneza thanzi lanu ndikupangitsa kuti mukhale ndi zinthu zingapo, kuphatikiza matenda amtima, matenda ashuga komanso kunenepa kwambiri ().

Pachifukwa ichi, ndibwino kuti muwonjezere zokometsera zanu ndi zonunkhira kwa oats osasakaniza kuti shuga wochulukirapo akhale wocheperako.

Yesetsani kuphatikiza zipatso zokoma ndi mafuta athanzi, monga coconut wopanda shuga ndi walnuts odulidwa.

Ozungulira, odulidwa ndi ma oats mwachangu zonse zimapatsa thanzi thanzi. Mosasamala mtundu wa mtundu womwe mungasankhe, onetsetsani kuti mwasankha mitundu yopanda maswiti kuti mupewe shuga wambiri.

Momwe Mungaphatikizire Oats Mu Zakudya Zanu

Mutha kuwonjezera oats pazakudya zanu m'njira zambiri.

Ngakhale amakonda kudya pachakudya cham'mawa, amathanso kukhala chisankho chabwino cha nkhomaliro nkhomaliro komanso chakudya chamadzulo.

Nawa malingaliro amomwe mungapangire oats gawo la tsiku lanu:

• Onjezerani oats yaiwisi ku smoothie yanu kuti muwonjezere fiber.
• Oats ophika pamwamba ndi mapeyala osenda, tsabola, nyemba zakuda, salsa ndi mazira kuti asokoneze bwino oatmeal wachikhalidwe.
• Onjezani oats yaiwisi ku mkate wokometsera, makeke ndi ma muffin.
• Aphatikizeni ndi yogurt ndi sinamoni wachi Greek kuti mupange oats usiku umodzi mufiriji.
• Pangani granola wopangidwa ndi nyumba yanu powaphatikiza ndi mafuta a kokonati, sinamoni, mtedza ndi zipatso zouma, kenako kuphika pamoto wochepa.
• Gwiritsani ntchito m'malo mwa mikate kuti muvale nsomba kapena nkhuku.
• Phatikizani oats mumakina omwe mumawakonda kwambiri.
• Gwiritsani ntchito m'malo mwa mpunga popanga risotto.
• Oats ophika pamwamba ndi masamba okumba, nkhuku ndi tahini pachakudya chamasana kapena chamadzulo.
• Awonjezereni ku supu kuti apange zonona popanda kuwonjezera mafuta ambiri.
• Sakanizani oats ndi mafuta batala ndi zipatso zouma, kupanga mu mipira ndi refrigerate kwa zokoma, wathanzi mphamvu kulumidwa.
• Tsabola, tomato kapena zucchinis osakaniza oats, anyezi, dzira ndi tchizi ndikuphika mu uvuni ngati chotupitsa.

Oats ndi chakudya chosunthika chomwe chitha kudyedwa nthawi iliyonse yamasana ndikuwonjezeredwa muzakudya zokoma komanso zokoma.

Mfundo Yofunika Kwambiri

Oats ndi njere zokhala ndi fiber zomwe zalumikizidwa ndi maubwino angapo azaumoyo.

Kuonjezera oats ochulukirapo pazakudya zanu kumatha kuthandiza kuti mtima wanu ukhale wathanzi, kuwunika komanso kuti shuga wamagazi akhazikike.

Ngakhale ma oats odulidwa ndi chitsulo amakhala ndi index ya m'munsi ya glycemic komanso zotsekemera pang'ono, ma oats okugudubuzika komanso ofulumira amakhala ndi mbiri yofananira yazaumoyo.

Komabe, mitundu ya phukusi pompopompo imatha kukhala ndi shuga wowonjezera wochulukirapo, motero ndibwino kusankha mitundu ya oat yosavuta, yopanda shuga ngati kuli kotheka.

Ziribe kanthu mtundu wa oat womwe mungasankhe, musawapatse njiwa ngati chakudya cham'mawa.

Amapanga chisankho chabwino nthawi iliyonse, kuphatikizapo nkhomaliro ndi chakudya chamadzulo.