He aha ka waiū ʻo ʻOat a he olakino ia?

Anter

• He aha ka waiūʻat?
• ʻO nā mea olakino Oat Milk Nutrition & Health
• Pehea e inu ai hoʻohana ai i ka waiū Oat
• Nānā no

Ua hoʻomaka paha ka waiū waiū wai ʻole ma ke ʻano he koho lactose-ʻole no nā mea ʻai hānai a mea ʻai ʻole hoʻi, akā ua lilo nā mea inu mea kanu i mea makemake nui ʻia a ʻo nā poʻe haipule waiū hoʻi i helu iā lākou iho he poʻe pā. A i kēia lā, pau ʻole nā ​​koho: waiū ʻalemona, waiū soy, waiū maiʻa, waiū pistachio, waiū cashew, a me nā mea hou aʻe. Akā aia hoʻokahi mea inu ma ka poloka e hoʻomau i ka nānā ʻana mai ka poʻe meaʻai meaʻai a me nā meaʻai like: ka waiū oat.

"ʻAneʻane paha" wela 'nā mea inu waiū ʻole i kēia manawa ma muli o ka hoihoi i nā papa mea kanu, "wahi a Keri Gans, M.S., R.D.N., C.L.T., ka mea kākau o The Small Change Diet. Hiki ke kiʻi maʻalahi ʻia ka waiū Oat, no ka mea, ʻoi aku ka maikaʻi o ka hana ʻana ma mua o ka waiū nut a ʻoi aku paha ka maikaʻi o ke kaiapuni, e wehewehe ana i ka mea ʻai palapala i hoʻopaʻa inoa ʻia ʻo Kelly R. Jones MS, L.D.N. Akā he aha ka waiu oat? A maikaʻi anei ka waiū oat nou? E hoʻomau i ka heluhelu no kēlā mau pane a me nā mea hou aʻe e pili ana i kēia mea inu waiu ʻole.

He aha ka waiūʻat?

ʻO ka waiū ʻoi me nā oats i kālai ʻia i ke kila a i ʻole nā ​​groats holoʻokoʻa i pulu ʻia i ka wai, i kāwili ʻia, a laila kānana ʻia me kahi cheesecloth a i ʻole ʻeke waiū nū kūikawā. "ʻOiai ke koena oat pulp i ka nui o ka fiber a me ka hapa nui o ka protein i loko o ka oats, ʻo ka wai a i ʻole 'waiū' i loaʻa nā hopena i kekahi o nā meaola i loko o nā ʻoka," wahi a Jones. "No ka mea, ʻoi aku ka maʻalahi o ka ʻai ʻana i ka wai ma mua o nā nati, ke hui maikaʻi ʻia, ʻoi aku ka nui o ka meaʻai ponoʻī e hele i loko o ka cheesecloth, e hāʻawi ana i kahi ʻano ʻoi aku ka momona ma mua o ka waiū nut me ka ʻole o nā mea i hoʻohui ʻia." (Pan of oats? A laila pono ʻoe e hoʻāʻo i kēia mau ʻano ʻai oatmeal protein kiʻekiʻe no ka ʻaina kakahiaka, stat.)

ʻO nā mea olakino Oat Milk Nutrition & Health

He olakino ka waiū ʻoat? Penei ke ana o ka waiu oat a me ka waiu oat i ka nui o ka waiu waiu a me ka waiu mea kanu: He kīʻaha hoʻokahi o ka waiū oat — no ka laʻana, Oatly Oat Milk (Buy It, $13 no 4, amazon.com) — hāʻawi e pili ana i:

• 120 calories
• 5 grams ka nui o ka momona
• 0.5 grams momona momona
• 2 grams fiber
• 3 gram protein
• 16 grams carbohydrates
• 7 kalama kō

Hoʻohui ʻia, "loaʻa i ka waiū ʻoma he 35 pākēneka o ka ʻāpono i kēlā me kēia lā (RDA) no ka calcium, a 25 pakeneka no ka wikamina D," wahi a Gans. "Hoʻohālikelike ʻia i ka waiū o ka bipi a me ka waiū soy, ʻoi aku ka liʻiliʻi o ka protein; akā, hoʻohālikelike ʻia me nā mea inu e pili ana i nā mea kanu, ʻo ia hoʻi ka ʻalemona, ka cashew, ka niu, a me ka laiki, ʻoi aku ka nui o nā protein."

ʻOi aku ka liʻiliʻi o ke kō o ka waiū ʻoi (7 gram i kēlā me kēia kīʻaha) ma mua o ka waiū o ka bipi (12.5 gram i kēlā me kēia kīʻaha), akā ʻoi aku ka nui ma mua o nā waiū nūnū ʻole e like me ka waiū ʻalemona ʻole a i ʻole ka waiu cashew, nona wale nō he 1-2 mau kō o ke kō.

Hoʻohui, ʻo ka waiū oat ka mea lanakila loa ke hele mai i ka fiber. "Loaʻa i ka waiū o ka bipi he 0 gram fiber, almond a me ka soy he 1 gram o ka fiber i kēlā me kēia lawelawe - no laila ʻo ka waiū ʻoka me 2 gram o ka fiber ke kiʻekiʻe loa," hoʻohui ʻo ia. Loaʻa i loko o ka oats kahi ʻano o ke fiber hiki ke hoʻoheheʻe ʻia i ʻike ʻia ʻo beta-glucan, hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i kou kiʻekiʻe o ke koko o LDL kolesterol a, a laila e hoʻoliʻiliʻi i kāu makaʻi o ka maʻi puʻuwai, e like me ka loiloi 2018. Ua ʻike pū ʻia ka noiʻi e hiki i ka beta-glucan ke kōkua i ka hoʻolohi ʻana i ka ʻai, hoʻonui i ka māʻona, a me ka hoʻopau ʻana i ka ʻai.

"He mau huaʻai B ka thiamin a me ka folate, nā minerala magnesium, manganese, phosphorus, zinc, a me ke keleawe, a me nā ʻano huaʻai ʻē aʻe a me nā minela i ka nui," wahi a Jones.

ʻOi aku ka kiʻekiʻe o ka waiu oat i loko o ka waiʻona, akā maikaʻi ia no ka mea e hāʻawi ana ia i ka ikehu ma o kēia mau carbs a me ka fiber e kūʻē i ka momona, ʻo ia ka mea maʻamau i ka nui o nā waiu nut, wehewehe ʻo Jones.

ʻOiaʻiʻo, he koho maikaʻi nō hoʻi ka waiū ʻoma no nā mea āpau a i ʻole intolerant i ka waiū a me / a i ʻole nā ​​nati, e like me kā Jones. Mālama ka waiū Oat i kahi palekana no nā poʻe i loaʻa ka hoʻomanawanui gluten. Akā, e ʻoiaʻiʻo, ʻo ʻoe pono heluhelu i nā lepili. "Inā loaʻa iā ʻoe kahi ʻike gluten a i ʻole maʻi celiac, makemake ʻoe e hōʻoia ua hana ʻia me nā oats gluten-free i hōʻoia ʻia," wahi a Jones. "ʻOiaiʻo ka oats he gluten-free i keʻano, ua hana pinepineʻia lākou ma nā mea like me ka gluten-containing grains, ka mea e hoʻohaumia ai i ka oats me ka gluten e hoʻonā ai i ka hopena i ka poʻe me ka celiac a iʻole ka hoʻomanawanui koʻikoʻi."

Pehea e inu ai hoʻohana ai i ka waiū Oat

Ma waho aʻe o ka mānoanoa, ʻoi aku ka maikaʻi o ka ʻono iki o ka waiū oat. "Hoʻomaʻamaʻa ʻia kāna creaminess e inu, e like me ka latat waiū oat a me nā cappuccinos. Hiki iā ia ke hoʻohana ʻia i nā mea leʻaleʻa, nā kopa momona, a me nā mea i hoʻomoʻa ʻia," wahi a Gans. E hoʻāʻo iā ʻoe iho: Elmhurst Unsweetened Oat Milk (Kūʻai, $ 50 no 6, amazon.com) a i ʻole Pacific Foods Organic Oat Milk (Kūʻai, $ 36, amazon.com).

Hiki nō iā ʻoe ke hoʻohana i ka waiū oat ma ke ala like e hoʻohana ai i ka waiū o ka bipi a i ʻole nā ​​waiū i hoʻokumu ʻia i ke kanu ʻana ke kuke. "Hiki iā ʻoe ke hoʻohana i ka waiū oat e like me kou wai i loko o nā pancakes a me nā waffles a i ʻole ma kahi o ka waiū maʻamau i ka wā e hana ai i ka ʻuala mashed a i ʻole casseroles," wahi a Jones. ʻOiai ʻaʻole ʻoe makemake e hoʻohaʻahaʻa i ke aniani o ka waiu oat i kēlā me kēia lā, hiki ke lilo i waiu waiu nui ʻole i maʻalahi i ka ʻōpū a hāʻawi i kahi kumu koke o ka ikehu mua. (Up aʻe: ʻO kēia Recipe Milk Oat Milk e mālama iā ʻoe i ke kālā nui)

Nānā no