Rolled vs Steel-Cut vs Quick Oats: he aha ka ʻokoʻa?

Anter

• He aha nā mea ʻoki hao, wikiwiki a ʻolokaʻa ʻia?
• ʻAi ʻoki-kila
• ʻAtsloka ʻolokaʻa
• ʻO Oats hikiwawe
• Nā Pōmaikaʻi olakino o ka ʻoka
• ʻOi aku ka momona o kekahi ʻano?
• ʻOi aku ka kiʻekiʻe o nā ʻoki ʻoki kila ma ke olonā
• Hiki i nā Oats ʻOki-ʻoki ke loaʻa kahi papa kuhikuhi glycemic haʻahaʻa
• ʻO ke ʻano hea kāu e koho ai?
• E ʻike i kahi Oatmeal āu e hauʻoli ai
• Hōʻalo i nā Oatmeals i kiʻekiʻe i ke kō
• Pehea e hoʻohui ai i ka ʻaila i kāu papaʻai
• Ka Laina Lalo

Ke noʻonoʻo nei i kahi ʻaina kakahiaka olakino olakino nui, hiki mai i kahi noʻonoʻo kahi ipu wela o ka ʻoka.

ʻOlokaʻa ʻia a haki ʻia paha kēia palaoa cereal e hana i ka oatmeal a i ʻole i lepo ʻia i palaoa maikaʻi no ka hoʻohana ʻana i ka hoʻomoʻa ʻana.

Hoʻohana pū ʻia ʻo Oats i ka meaʻai holoholona maloʻo maloʻo a ma ke ʻano he hānai holoholona e hānai i nā holoholona e like me nā lio, bipi a me nā hipa.

ʻO lākou kahi momona momona momona momona o ka momona a kiʻekiʻe i ka protein, nā wikamina a me nā minelala.

Nui a hewahewa nā ʻano e koho ai, e laʻa me nā ʻoka i ʻōwili ʻia, ʻoki kila a me ka ʻai wikiwiki, a ʻokoʻa lākou i kā lākou ʻano momona a me nā ʻano hana.

Hōʻike kēia ʻatikala i nā ʻokoʻa nui ma waena o nā ʻolokaʻa ʻia, ʻoki poʻokela a me nā ʻoka wikiwiki e hiki ai iā ʻoe ke hoʻoholo i kahi e noʻonoʻo pono ai i kāu papaʻai a me kou nohona.

He aha nā mea ʻoki hao, wikiwiki a ʻolokaʻa ʻia?

ʻO nā kumu ʻōmaka he mau ʻano oat i hemo aku i nā iʻa. ʻO nā hull ka pūpū paʻakikī o waho e pale ai i ka hua o ka mea kanu oat.

Hoʻomaka ke ʻoki-kila, ʻolokaʻa ʻia a me nā ʻō koke e like me nā groats oat.

Hōʻike ʻia nā ʻoakena Oat i manaʻo ʻia no ka ʻai kanaka i ka wela a me ka hou e hoʻonui iā lākou i ka paʻa.

Hoʻomaʻamaʻa ʻia nā oat ma nā ʻano like ʻole e hana ai i ʻokiʻoki kila, ʻoka ʻia a i ʻole nā ​​ʻōhua wikiwiki, a he ʻano ʻokoʻa ko lākou āpau.

ʻAi ʻoki-kila

ʻIʻike pū ʻia ʻo ka oatmeal ʻIlani, ʻo nā ʻoki kalai kila i pili loa i ke kumu kumu oat, i hana ʻole ʻia.

No ka hana ʻana i nā ʻoka okioki hao, ʻokiʻoki ʻia nā groats i mau ʻāpana me nā pahi kila nui.

Loaʻa i nā ʻoka ʻoki kila i ka coarser, ʻano chewier a me ka mea ʻono nuttier ma mua o nā ʻoka i ʻōwili ʻia a wikiwiki paha.

Lōʻihi aku lākou i ka hoʻomākaukau, me nā manawa kuke awelika e loli ana i nā mau minuke 15-30.

Eia nō naʻe, hiki iā ʻoe ke pulu mua i nā ʻoki kua hao e hoʻoliʻiliʻi i ka manawa kuke.

ʻAtsloka ʻolokaʻa

ʻO nā ʻoka i ʻōwili ʻia, a i ʻole nā ​​ʻoka o ka wā kahiko, he oat groats i hele i loko o kahi kaʻina hoʻokele a me ka pālahalaha.

Loaʻa iā lākou kahi ʻono momona a palupalu a lawe liʻiliʻi i ka manawa e hana ai ma mua o nā ʻoki ʻoki kila, no ka mea ua kuke hapa ʻia lākou.

ʻO kahi pola o ka ʻoka ʻōwili e lawe i 2-5 mau minuke e hoʻomākaukau ai.

Hiki ke hoʻohui ʻia i nā ʻoloka i ʻōwili ʻia i nā waiwai e like me nā kuki, nā pōpō, nā muffins a me ka berena.

ʻO Oats hikiwawe

ʻO nā ʻōpala wikiwiki a i ʻole nā ​​mea ʻai kuke wikiwiki i ʻō ʻōwili ʻia e hele i kahi hana hou e hoʻemi i ka manawa kuke.

Hoʻomoʻa hapa ʻia lākou e ka mahuahi a laila ʻōwili ʻoi aku ka lahilahi ma mua o nā ʻoka kahiko.

Hoʻomaʻa lākou i loko o kekahi mau minuke, loaʻa kahi ʻono akahai a palupalu, ʻano mushy.

ʻAʻole kūlike nā ʻoka wikiwiki me ka ʻoka, i ʻūlū ʻia i hoʻopaʻa ʻia i kekahi manawa i nā mea pono ʻē aʻe e like me ka pauka waiū skim, kō a me nā mea ʻono.

ʻO nā ʻoka ʻokiʻoki hao me ka ʻono momona a me ka ʻono nutty, ʻoiai ʻo ka ʻolokaʻa a me nā ʻoka e ʻoi aku ka momona me kahi ʻano palupalu. ʻO nā ʻoka ʻoki kua hao ka hana liʻiliʻi o nā mea ʻekolu.

Nā Pōmaikaʻi olakino o ka ʻoka

He nui nā pono olakino o Oats.

ʻO kēia mau huaʻai piha piha i ka fiber kahi kumu maikaʻi o ka protein a hoʻopaʻa ʻia me nā huaora, nā minelala a me nā antioxidants.

Hoʻohui, pale ʻole lākou, no laila koho lākou i koho maikaʻi loa no ka poʻe me ka maʻi celiac a i ʻole ke ahonui i ka gluten.

ʻOiai ʻaʻohe gluten-kūlohelohe nā ʻōt, pono ka poʻe me ka maʻi celiac e koho i nā ʻano i hōʻoia ʻia me ka gluten-ʻole e hōʻalo i nā mea i haumia me ka gluten i ka wā o ka hana ʻana.

ʻO kahi kīʻaha wale nō (40 gram) o ka maloʻo, ʻōwili ʻia i loko (1):

• Kalepona: 154
• Kumuʻiʻo: 6 gram
• Momona: 3 gram
• Kāpena: 28 gram
• Puluniu: 4 gram
• Thiamin (B1): 13% o ka RDI
• Hao: 10% o ka RDI
• Makanekiuma: 14% o ka RDI
• Phosphorous: 17% o ka RDI
• Kiniki: 10% o ka RDI
• Keleawe: 8% o ka RDI
• Manganese: 74% o ka RDI
• Selenium: 17% o ka RDI

Hoʻoiho pū ʻia ʻo Oats me nā pūhui pono, e like me nā antioxidant a me beta-glucan, kahi ʻano o ka fiber soluble i hoʻopili ʻia i nā pono olakino ().

ʻO kahi laʻana, maikaʻi ka beta-glucan i loaʻa i ka oats i ka hoʻohaʻahaʻa ʻana i ka LDL "ʻino" a me ka nui o ka cholesterol, i hiki ke kōkua i kou puʻuwai olakino.

Ua ʻike ʻia kahi noiʻi hou ma 80 mau kānaka me ke kiʻekiʻe o ke kōkōlika i ka ʻai ʻana he 70 mau huna o ka oats no 28 mau lā i alakaʻi ʻia i ka hoʻoliʻiliʻi 8% o ka nui o ke koloka a me ka 11% hōʻemi o ka "ʻino" LDL cholesterol ().

Hoʻohui ʻia, ua hōʻike ʻia nā ʻoka e kōkua i ka pohō kaumaha a hoʻokūpaʻa i nā pae kō kō.

ʻO ka beta-glucan i ka ʻoka e kōkua i ka lohi o ka digestion, e alakaʻi ana i ka hoʻonui ʻana o ka piha a me ka piʻi pinepine o ke kō kō.

I ke aʻo ʻana i ka poʻe 298 me ka maʻi diabetes ʻano 2, ʻo ka poʻe i hoʻopau i ka 100 gram o ka oats i kēlā me kēia lā i ʻike i ka hoʻoliʻiliʻi nui i ka hoʻokēʻai a me ka kō o ke kō ma hope o ka ʻai, hoʻohālikelike ʻia me ka poʻe i pau ʻole i ka oats.

Hoʻohui, ʻo ka hui i ʻai i ka 100 gram o ka oats i kēlā me kēia lā i kahi emi nui o ke kaumaha o ke kino, a nā mea noiʻi e pili ana i kā lākou nui beta-glucan ().

ʻOi aku ka momona o ka Oats a ua pili pū ʻia me kekahi mau pono olakino. Hiki ke kōkua i ka ʻai ʻana iā lākou e hoʻohaʻahaʻa i ke kō, e hoʻoliʻiliʻi i nā pae kō kō a kōkua me ka pohō kaumaha.

ʻOi aku ka momona o kekahi ʻano?

Hiki i ka ʻokoʻa o nā ʻoka ma ka makeke ke paʻakikī i nā mea kūʻai ke hoʻoholo i kahi koho olakino loa.

Hoʻohālikelike ka pakuhi ma lalo i nā ʻokoʻaʻai ma waena o 2 auneke (56 gram) o nā ʻōwili, oki kila a me nā ʻoka wikiwiki (5, 6).

E like me kāu e ʻike ai, he mau iki nā ʻano like ʻole ma waena o kēia mau ʻano ʻekolu oat.

Eia kekahi, pono kahi noiʻi kūpono me nā hōʻike helu e hōʻoia i kēia mau ʻokoʻa.

ʻ Thatlelo ʻia, hōʻike ka ʻikepili i loaʻa aia paha kekahi mau ʻokoʻa ma waena o ke ʻoki kila, ʻolokaʻa ʻia a me nā ʻoka wikiwiki.

ʻOi aku ka kiʻekiʻe o nā ʻoki ʻoki kila ma ke olonā

No ka mea ʻoi aku ka liʻiliʻi o ka hana ʻia ʻana o nā oats ʻoki hao ʻia o nā mea ʻekolu, loaʻa iā lākou ka nui o nā fiber - akā ma kahi ʻokoʻa liʻiliʻi wale nō.

ʻO ke olonā i loaʻa i loko o nā oats i kālai ʻia i ke kila he mea maikaʻi ia no ke olakino digestive, e hoʻoulu ana i nā koʻohune maikaʻi i loko o nā ʻōpū a hāpai i ka neʻe ʻana o ka ʻōpū mau, ().

Eia nō naʻe, he mea nui e hoʻomaopopo he kumu maikaʻi loa nā oat āpau o ka fiber, a ʻo ka hoʻololi ʻana i ka ʻike fiber i waena o ke ʻoki kila, ʻolokaʻa ʻia a me nā ʻoka wikiwiki he liʻiliʻi.

Hiki i nā Oats ʻOki-ʻoki ke loaʻa kahi papa kuhikuhi glycemic haʻahaʻa

Hiki i nā ʻoka ʻoki hao ke hōʻemi i ka papa kuhikuhi glycemic haʻahaʻa ma mua o nā ʻoka i ʻōwili ʻia a wikiwiki paha, ʻo ia hoʻi ke ʻeli ke kino a omo mālie iā lākou, e alakaʻi ana i kahi piʻi mālie o ke kō kō ().

ʻO nā meaʻai me kahi papa kuhikuhi glycemic kiʻekiʻe e hoʻonui i nā spike wikiwiki i ke kō kō, ʻoiai nā meaʻai i lalo o ka papa kuhikuhi glycemic e hāʻawi i kahi hoʻokuʻu lohi o ka ikehu a hiki ke kōkua i ka hoʻopaʻa i ke kō kō ().

No kēia kumu, ʻo ka ʻoki ʻoki hao paha ke koho maikaʻi loa no ka poʻe e ʻimi nei i ka kaohi maikaʻi o kā lākou kō kō.

ʻOi aku ke kiʻekiʻe o nā ʻoki ʻoki kila i ka fiber ma mua o nā ʻōwili wikiwiki a me nā ʻoka. Loaʻa iā lākou ka papa inoa glycemic haʻahaʻa loa o nā ʻano ʻekolu o ka oats, hiki ke hoʻolilo iā lākou i koho ʻoi loa no ka kaohi kō kō.

ʻO ke ʻano hea kāu e koho ai?

ʻOiai ʻoi aku ka nui o nā fiber o ka oats cut steel a ʻoi aku ka haʻahaʻa o ka papa kuhikuhi glycemic, mai hōʻemi ʻia i nā ʻōwili i ʻōwili ʻia a wikiwiki hoʻi.

ʻO nā ʻano ʻekolu he waiwai nui a me nā kumu waiwai maikaʻi loa o ka fiber, nā protein i hoʻokumu ʻia me nā mea kanu, nā huaora, nā minelala a me nā antioxidant.

ʻO ka mea nui ka koho ʻana i kahi oatmeal e kū pono me kāu nohona.

E ʻike i kahi Oatmeal āu e hauʻoli ai

Ke hoʻoholo nei i kahi ʻano oatmeal maikaʻi loa e waihona i kāu pantry, he mea nui e hoʻomanaʻo i kāu mau makemake pilikino.

ʻO ka momona a me ka ʻono nutty o nā mea ʻokiʻoki kila, ʻono paha i kekahi akā nui ka naʻau no haʻi.

ʻOi aku ka ʻono māmā o nā ʻolokaʻa ʻia a wikiwiki hoʻi a kuke i lalo i kahi ʻano momona a maikaʻi hoʻi e makemake ai kekahi poʻe ma mua o nā ʻoki ʻoki kila.

A ʻo ka ʻoi o ka hana ʻana o nā ʻoki ʻoki kila, lawe lākou i ka manawa nui e hoʻomākaukau ai, kahi e huli ai no kekahi poʻe.

ʻOiai hiki ke hoʻomākaukau ʻia nā ʻoka i ʻōwili ʻia a wikiwiki hoʻi ma ke kapuahi i loko o kekahi mau minuke, lawe nā ʻoki hōʻoki kila a 30 mau minuke e hana ai.

Eia nō naʻe, hiki iā ʻoe ke kuke i nā ʻoki ʻoki hao ma mua o ka manawa ma ke kau ʻana iā lākou i kahi kuke lohi, a i ʻole e hoʻohui ʻana iā lākou i kahi ipu o ka wai e hoʻolapalapa ana a e noho lākou i ka pō.

Eia kekahi, hiki ke hoʻokomo pololei ʻia i nā ʻoka i ʻōwili ʻia a i loko o nā mea i hoʻomoʻa ʻia a hoʻohui ʻia i nā mea leʻaleʻa e hoʻonui i ka ʻike fiber a hoʻohui i ke ʻano.

Hōʻalo i nā Oatmeals i kiʻekiʻe i ke kō

He mea ʻole ke ʻano o ka ʻoka āu e koho ai, ʻoi aku ka maikaʻi i nā manawa āpau e koho ai i nā ʻō, a me ka momona ʻole.

Nui nā ʻano pūʻolo i nui nā kō o ka mea i hoʻohui ʻia, e hoʻolilo ana iā lākou i kahi koho ʻaina kakahiaka maikaʻi ʻole.

ʻO kahi laʻana, hoʻokahi pākeke (43 gram) o ka maple hikiwawe a me ka oatmeal kōpaʻa ʻeleʻele i loko o 13 mau kō o ke kō (11).

Hoʻohālikelike kēia i nā teaspoon kō o kō.

ʻO ka nui o ke kō i hiki ke hopena maikaʻi ʻole i kou olakino a alakaʻi i nā ʻano he nui, e like me ka maʻi puʻuwai, ka maʻi kō a me ka momona ().

No kēia kumu, ʻoi aku ka maikaʻi o ka hoʻohui ʻana i kāu mau kīʻaha ponoʻī a me nā mea ʻono i nā ʻoka unsweetened e mālama i ke kō i ka liʻiliʻi.

E hoʻāʻo i kahi hui ʻono o nā hua hou a me nā momona momona, e like me ka niu unsweetened a me nā walnuts ʻoki.

ʻO nā ʻolokaʻa, keʻoki kila a me nā ʻoka wikiwiki e hāʻawi i ka waiwai o ka meaʻai. Nānā ʻole i ke ʻano āu e koho ai, e koho pono i nā ʻano unsweetened e hōʻalo ai i ke kō.

Pehea e hoʻohui ai i ka ʻaila i kāu papaʻai

Hiki iā ʻoe ke hoʻohui i ka ʻoka i kāu papaʻai ma nā ʻano like ʻole.

ʻOiai ʻai pinepine ʻia lākou i ka ʻaina kakahiaka, hiki iā lākou ke lilo i koho koho maikaʻi i ke awakea a me ka ʻaina awakea pū.

Eia kekahi mau manaʻo e pili ana i ka hana ʻana i ka oats i ʻāpana o kou lā.

• Hoʻohui i nā ʻoka maka i kāu mea hoʻonani no ka hoʻoliʻiliʻi fiber.
• ʻO nā ʻōpala moa i kuke ʻia me nā ʻākala i kālai ʻia, nā pepa, nā pīni ʻeleʻele, ka salsa a me nā hua manu no ka wili palaoa ma ka oatmeal ʻono kuʻuna.
• Hoʻohui i nā ʻoka maka i ka palaoa homemade, nā kuki a me nā muffins.
• Hoʻohui iā lākou me ka yogurt Greek a me ke kinamona e hana i nā ʻō o ka pō i loko o ka pahu hau.
• E hana i ka granola homemade e ka hui ʻana iā lākou me ka aila niu, ke kinamona, nā nati a me nā hua maloʻo, a laila hoʻomoʻa i kahi mahana haʻahaʻa.
• E hoʻohana iā lākou ma kahi o ka berena e ʻahu ai i ka iʻa a i ʻole ka moa.
• Hoʻokomo i nā ʻoka i kāu punahele pancake punahele.
• E hoʻohana iā lākou ma kahi o ka laiki ke hana ana i risotto.
• ʻO nā ʻōpala i hoʻomoʻa ʻia me nā lau ʻai i hoʻomoʻa ʻia, ka moa a me ka tahini no kahi ʻaina awakea a i ʻole pāʻina awakea.
• Hoʻohui iā lākou i nā soups e hana i ka creaminess me ka hoʻohui ʻole i ka momona.
• E kāwili i nā ʻoka me ka waiūpaka nut a me nā hua maloʻo, e hana i nā pōpō a e hoʻomaʻalili i nā meaʻai no ka mea ʻono, nahu ikehu ola.
• ʻO nā hua pepa, nā ʻōmato a i ʻole nā ​​zucchinis me ka hui ʻana o ka ʻoka, onion, hua manu a me ka waiū a hoʻomoʻa i ka umu no kahi meaʻai māmā.

ʻO ka oats kahi meaʻai āpau hiki ke ʻai ʻia i kēlā me kēia manawa o ka lā a hoʻohui ʻia i nā kīʻaha momona a ʻono hoʻi.

Ka Laina Lalo

ʻO ka palaoa he hua momona i hoʻopili ʻia i pili i kekahi mau pono olakino.

ʻO ka hoʻohui ʻana i nā ʻoka hou aʻe i kāu papaʻai hiki ke kōkua i ka mālama olakino o kou puʻuwai, ke kaupaona i ka hōʻoia a me nā pae kō kō kō.

ʻOiai ʻo ka ʻoka ʻoki hao me ka papa kuhikuhi glycemic haʻahaʻa a me nā ʻike fiber kiʻekiʻe kiʻekiʻe aʻe, ʻo nā ʻoka wikiwiki i loaʻa nā ʻano pilikino pono like.

Eia nō naʻe, hiki i nā ʻano manawa pōpō ke hoʻopaʻa i ke kō i hoʻohui ʻia, no laila he mea maikaʻi ke koho ʻana i nā ʻano ʻoka maʻamau, unsweetened i ka wā hiki.

He mea ʻole ke ʻano o ka ʻoka āu e koho ai, mai pigeonhole iā lākou ma ke ʻano he meaʻai kakahiaka.

Hana lākou i kahi koho maikaʻi loa i kēlā me kēia manawa o ka lā, e like me ka ʻaina awakea a me ka ʻaina awakea.