Kodi Zitsulo Zodula Zitsulo Ndi Zotani?

Zamkati

• Kodi oats odulidwa ndi chitsulo ndi chiyani?
• Ndiopatsa thanzi kwambiri
• Zopindulitsa zaumoyo
• Mulole kuthandizira kuwongolera shuga wamagazi
• Amalimbikitsa chimbudzi choyenera
• Zitha kuteteza thanzi lamtima
• Tithandizire kuchepa thupi
• Momwe mungaphikire oats odulidwa achitsulo
• Zowonjezera ndi malingaliro azakudya
• Mfundo yofunika

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Oats (Avena sativa) Amapanga chakudya cham'mawa chambiri ndipo amagwiritsidwa ntchito kuphika. Chosangalatsa ndichakuti, pali mitundu yambiri ya oats.

Oats odulidwa azitsulo, amadziwikanso kuti oats achi Scottish kapena aku Ireland, sadziwika kwenikweni, chifukwa chake mungadabwe kuti ndi chiyani chomwe chimasiyanitsa mitundu ina ya oats.

Nkhaniyi ikukuwuzani chilichonse chomwe mukufuna kudziwa za oats odulidwa azitsulo.

Kodi oats odulidwa ndi chitsulo ndi chiyani?

Oats odulidwa azitsulo ndi amodzi mwamitundu yosakanizidwa kwambiri ya oat.

Amapangidwa ndi kudula mbewu za oat, kapena groats, zidutswa zazing'ono ndi tsamba lachitsulo. Izi zimasunga gawo lililonse la njere, kuphatikiza chinangwa, endosperm, ndi majeremusi, makamaka osakhazikika.

Kumbali inayi, ma oats okutidwa komanso opakidwa pompopompo amatenthedwa ndi kuphwanyidwa popanga, kuwapangitsa kuti ataye zina kapena chimanga chonse cha tirigu.

Chifukwa ma oats odulidwa achitsulo amasunga tirigu wambiri ndipo amakhala ndi malo ochepera, samayamwa madzi mosavuta. Chifukwa chake, amatenga nthawi yayitali kuphika kuposa mitundu ina ya oats.

Pafupifupi, mtanda wa odulidwa wachitsulo umatenga pafupifupi theka la ola kukonzekera, pomwe oats wokutira kapena wamphindi amatenga mphindi zochepa.

Oats odulidwa azitsulo amakhalanso ndi mawonekedwe ndi mawonekedwe apadera. Amakhala okometsetsa, okhuta, komanso okoma kuposa ma oats ambiri.

Oats odulidwa azitsulo amasinthidwa pang'ono, amafunikira nthawi yophika yochulukirapo kuposa oats wamba, ndipo amakhala ndi mawonekedwe osiyanasiyana ndi makomedwe. Amawerengedwa kuti njere yonse.

Ndiopatsa thanzi kwambiri

Oats odulidwa azitsulo amadzitamandira ndi zinthu zofunikira zosiyanasiyana, kuwapangitsa kukhala wathanzi kuwonjezera pa chakudya chilichonse.

Chikho 1/4-chikho (40 magalamu) a oats odulidwa achitsulo amapereka ():

• Ma calories: 150
• Mapuloteni: 5 magalamu
• Mafuta: 2.5 magalamu
• Ma carbs: 27 magalamu
• CHIKWANGWANI: 15% ya Daily Value (DV)
• Chitsulo: 10% ya DV

Oats amaperekanso mavitamini ndi michere yambiri, kuphatikiza vitamini E, folate, zinc, ndi selenium ().

Komabe, ma oats odulidwa achitsulo mwina amadziwika bwino chifukwa cha zomwe amakhala nazo.

Oats amadzitamandira ndi beta glucan, mtundu wa fiber wosungunuka womwe umagwira gawo lofunikira muumoyo wamtima komanso chimbudzi choyenera ().

M'malo mwake, oats odulidwa azitsulo amatha kukhala ndi michere yochulukirapo kuposa mitundu ina ya oats chifukwa njere zambiri zimakhalabe zosakonzeka.

Oats odulidwa azitsulo amakhalanso gwero labwino la mapuloteni azomera, omwe atha kukhala othandiza makamaka ngati mukutsata wosadyeratu zanyama zilizonse kapena zamasamba.

Oats odulidwa azitsulo amakhala ndi michere yambiri yofunikira ndipo amakhala ndi beta glucan, mtundu wina wa fiber.

Zopindulitsa zaumoyo

Kafukufuku akuwonetsa kuti kudya ma oats odulidwa azitsulo pafupipafupi kumatha kukhala ndi maubwino osiyanasiyana azaumoyo, ambiri omwe amapangidwa ndi michere yapaderayi.

Mulole kuthandizira kuwongolera shuga wamagazi

Oats ndi ena mwazinthu zolemera kwambiri zosagwiritsa ntchito wowuma wosakanikirana ndi ulusi wosungunuka, zonse zomwe zimagwira gawo lofunikira pakukhazikitsa shuga wamagazi.

Sitiroko yolimbana ndi ma carbs omwe amapukusidwa ndikulowetsedwa pang'onopang'ono, zomwe zimathandiza kuti shuga wamagazi azikhala okhazikika panthawi yopukusa ().

Kumbukirani kuti kuphika kapena kutenthetsa kumachepetsa zosakaniza zawo. Chifukwa chake, kuziziritsa ma oats ophika usiku wonse kumatha kuthandizira kukulitsa zonunkhira zawo, kapena chophika cha oats usiku umodzi ndichinthu chabwino.

Kuphatikiza apo, thupi lanu silingathe kupukusa bwino ulusi wosungunuka, womwe umachedwetsa kuyamwa kwa ma carbs m'magazi anu ndikulimbikitsa kumverera kokwanira.

Kuwunikanso kafukufuku wa 16 wokhudzana ndi kudya kwa oat ndikuchepetsa kwambiri kusala kudya ndi kudya pambuyo pa shuga m'magazi, komanso kuchuluka kwa insulin, mwa anthu omwe ali ndi matenda amtundu wa 2 shuga ().

Amalimbikitsa chimbudzi choyenera

Wosasunthika wowuma ndi ulusi wazitsulo odulidwa oats amagwiranso ntchito ngati maantibiotiki, omwe amathandizira kugaya kwamphamvu polimbikitsa kusiyanasiyana ndikukula kwa mabakiteriya opindulitsa omwe akukhala m'magawo anu am'mimba ().

Gulu la mabakiteriya limatchedwa gut gut microbiome.

Kusunga m'matumbo microbiome kumalumikizidwa ndi zabwino zambiri, kuphatikiza kudzimbidwa kuchepa, kutupa pang'ono, ndikuwongolera zizindikilo zomwe zimakhudzana ndi matenda am'matumbo (IBDs) ngati ulcerative colitis ().

Zitha kuteteza thanzi lamtima

Kafukufuku akuwonetsa kuti ma fiber opangidwa ndi chitsulo odula amatha kuthandizira kuchepa kwama cholesterol ndikuchepetsa chiopsezo cha matenda amtima.

Kuwunikanso kwamaphunziro aumunthu a 64 apeza kuti kudya oat wokhazikika kumathandizira kuchepa kwathunthu ndi cholesterol ya LDL (yoyipa) mpaka 19% ndi 23%, motsatana ().

Kuphatikiza apo, mitundu yocheperako ya oat, monga ma oats achitsulo, imatha kukhala ndi zoteteza pamtima kuposa ma oats chifukwa ma fiber awo amakhalabe osasunthika. Ulusi wosakanikirana ungachepetse cholesterol bwino kwambiri kuposa ulusi womwe wawonongeka ().

Tithandizire kuchepa thupi

Kuphatikiza oats odulidwa azitsulo mu chakudya chamagulu kungalimbikitse kutaya thupi.

Mafinya a oats amatha kuthandizira kudzaza, komwe kumatha kubweretsa kuchepa kwa kalori ().

Kafukufuku mwa anthu ndi nyama akuwonetsanso kuti oat fiber ingathandize kuchepetsa kuchuluka kwa mafuta, makamaka mafuta am'mimba (,).

Kumbukirani kuti kuwonda kumakhala kovuta. Kuonjezera oats ku zakudya zanu sikukutsimikizirani zotsatira zilizonse.

Oats odulidwa ndi chitsulo amatha kuthandizira kuwongolera shuga wamagazi, chimbudzi choyenera, thanzi la mtima, komanso kuonda.

Momwe mungaphikire oats odulidwa achitsulo

Pali njira zambiri zokonzera oats odulidwa ndi chitsulo, koma chosankha chodziwika kwambiri ndikuzidya ngati phala lotentha kapena phala.

Anthu ambiri amaphika oats odula pazitsulo, koma mutha kugwiritsa ntchito chophika pang'onopang'ono kapena chophikira chamagetsi ngati mukufuna.

Pa chikho chimodzi (160 magalamu) a oats odulidwa ndi zitsulo, mufunika makapu atatu (710 mL) a madzi ophikira monga madzi kapena mkaka. Mwinanso mungafune kuwonjezera uzitsine wa mchere kuti mukhale owonjezera.

Pophikira stovetop, ingoikani oats ndi madzi mumphika. Bweretsani chithunzithunzi ndikulola oats kuphika, oyambitsa nthawi zina, kwa mphindi 30 - kapena mpaka mwachifundo ndikuphika.

Gulani oats odulidwa pazitsulo pa intaneti.

Zowonjezera ndi malingaliro azakudya

Kuti mupeze mapuloteni owonjezera, sakanizani azungu azungu, yogurt wachi Greek, kapena ufa wama protein. Muthanso kuwonjezera zokometsera monga zipatso, maapulo osenda, nthanga za chia, mtedza, batala wa nati, sinamoni, ndi shuga wofiirira.

Muthanso kugwiritsa ntchito oats odulidwa achitsulo mumphika wophika kapena oats usiku umodzi.

Kuphatikiza apo, amapanga maziko abwino a mbale yokometsetsa ya risotto. Ingophikani oats ndi msuzi ndi ndiwo zamasamba zokoma monga kale, sikwashi yozizira, ndi bowa. Onetsetsani mu Parmesan kapena Gruyère tchizi ndi pamwamba ndi dzira losakanizidwa musanatumikire.

Oats odulidwa azitsulo amatenga nthawi yayitali kuti akonzekere kuposa oats wokhazikika kapena wofulumira, koma amapanga oatmeal wonyezimira. Amayeneranso mbale zokometsera.

Mfundo yofunika

Oats odulidwa ndi chitsulo ndi oat omwe amasinthidwa pang'ono omwe amatenga nthawi yayitali kuphika koma amakhala ndi michere yambiri kuposa mitundu ina ya oat.

Oats odulidwa ndi chitsulo amakhala olemera kwambiri polimbana ndi wowuma ndi ulusi, zonse zomwe zimathandizira kutaya thupi, thanzi la mtima, kuwongolera shuga m'magazi, ndi chimbudzi. Amakhalanso gwero labwino la chitsulo ndi mapuloteni obzala.

Ngati mukufuna kuwawonjezera pa chakudya chanu, oats odulidwa ndi chitsulo amapanga phala lokoma lomwe mungasinthe ndi ma toppings omwe mumawakonda.