He aha nā mea ʻoki a Steel, a he mau pōmaikaʻi paha kā lākou?

Anter

• He aha nā hua ʻoki kua ʻia?
• He momona loa lākou
• Nā pono olakino hiki
• Hiki i ke kākoʻo ke hoʻomaikaʻi i ke kaohi kō kō
• Paipai i ka digestion kūpono
• Mālama paha i ke olakino puʻuwai
• Kākoʻo paha i ka pohō kaumaha
• Pehea e kuke ai i nā ʻoki ʻoki hao
• Nā manaʻo hoʻohui a me nā manaʻo hoʻomoʻa
• Ke laina lalo

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

Oats (Avena sativa) e hana i ka palaoa kakahiaka scrumptious a hoʻohana pinepine ʻia i ka hoʻomoʻa ʻana. ʻO ka mea hoihoi, he nui nā ʻano o nā ʻoka.

ʻOi aku ka liʻiliʻi o nā ʻoki ʻoki kila, ʻo ia hoʻi ʻo nā ʻoka ʻo Sekotia a ʻIlani paha, no laila e noʻonoʻo paha ʻoe i ka mea e hoʻokaʻawale ai iā lākou mai nā ʻano ʻoka ʻē aʻe.

Hōʻike kēia ʻatikala iā ʻoe i nā mea āpau e pono ai ʻoe e ʻike e pili ana i nā ʻoki ʻoki kila.

He aha nā hua ʻoki kua ʻia?

ʻO nā ʻoka ʻoki kalai ʻia kekahi o nā ʻano oat liʻiliʻi i hana ʻia.

Hana ʻia lākou e ke ʻoki ʻana i nā hua oat hulled, a i ʻole nā ​​groats, i mau ʻāpana liʻiliʻi me ka pahi kila. Mālama kēia hana i kēlā me kēia ʻāpana o ka palaoa, e like me ka bran, endosperm, a me germ.

Ma ka ʻaoʻao ʻē aʻe, hoʻomohala ʻia a palahalaha ʻia nā ʻōtak i ka wā e hana ana, e lilo ana kekahi o lākou a i ʻole nā ​​ʻāpana palaoa.

Ma muli o ka hoʻopaʻa ʻoki ʻana o nā mea hao i ka nui o ka palaoa āpau a loaʻa kahi wahi o ka liʻiliʻi, ʻaʻole lākou e omo koke i ka wai. No laila, ʻoi aku ka lōʻihi o ke kuke ʻana ma mua o nā ʻano ʻoka.

Ma ka awelika, he hapa o ka hola e ʻoki ai i ka hao e lawe i kahi hapalua hola e hoʻomākaukau ai, ʻoiai ʻo nā ʻō a i ʻōwili ʻia a i ʻole ka manawa i hala he mau minuke wale nō.

ʻO kā nā ʻoki ʻoki kila me kahi ʻono a me ke ʻano like ʻole. ʻO lākou ka coarer, chewier, a me ka nuttier i ka mea ʻono ma mua o ka nui o nā ʻoka maʻamau.

Hoʻonohonoho liʻiliʻi ʻia nā ʻoki ʻoki hao, koi i ka manawa kuke ma mua o nā ʻō, a he ʻano ʻokoʻa a me ka ʻono. Ua manaʻo lākou he palaoa holoʻokoʻa.

He momona loa lākou

Haʻaheo nā ʻoki ʻoki hao i nā ʻano mea nui like ʻole, e hoʻolilo ana iā lākou i mea hoʻohui maikaʻi i aneane o nā papaʻai.

ʻO 1/4-cup (40 gram) wale nō o nā ʻoki ʻoki kua maloʻo kila e hāʻawi ():

• Kalepona: 150
• Kumuʻiʻo: 5 gram
• Momona: 2.5 gram
• Kāpena: 27 gram
• Puluniu: 15% o ka Daily Value (DV)
• Hao: 10% o ka DV

Hāʻawi pū ʻo Oats i nā mea liʻiliʻi o kekahi mau wikamina a me nā minelala e pono ai, e like me ka vitamina E, folate, zinc, a me selenium ().

Eia nō naʻe, ʻoi aku ka kaulana o nā ʻoki ʻoki kila no kā lākou ʻike fiber.

Haʻaheo ʻo Oats i kahi lako waiwai o ka beta glucan, kahi ʻano o ka fiber soluble e hana nui i ke olakino puʻuwai a me ka digestion kūpono ().

ʻO ka ʻoiaʻiʻo, ʻoi aku ka nui o ka fiber o nā oats ma mua o nā ʻano ʻoka ʻē aʻe no ka mea ʻoi aku ka nui o ka palaoa i paʻa mau i ka wā o ka hana.

ʻO ke ʻoki ʻoki hao kekahi kumu pono o ka protein protein, a he mea maikaʻi paha ia inā ʻoe e ukali nei i ka papa ʻai a me ka lau ʻai.

Aia i loko o nā mea ʻoki ʻoki kila nā ʻano mea nui like ʻole a kiʻekiʻe loa i ka beta glucan, kahi ʻano ʻokoʻa o ka fiber.

Nā pono olakino hiki

Hōʻike ka noiʻi i ka ʻai ʻana i nā ʻokiʻoki hao e hāʻawi pinepine ai i nā pono olakino like ʻole, a ʻo ka nui o lākou e pili ana i nā huaora kūikawā o kēia palaoa.

Hiki i ke kākoʻo ke hoʻomaikaʻi i ke kaohi kō kō

Aia kekahi o nā kumu waiwai ʻoi loa o ka starch kūpale a me ka fiber hiki ke hoʻoheheʻe ʻia, kahi o lāua he kuleana nui i ka hoʻoponopono ʻana i ke kō kō.

ʻO nā starches resistant he carbs i hānai ʻia a komo mālie, e kōkua ai i ka paʻa o ke kō i ke kō i ka wā o ka digestion ().

E hoʻomanaʻo i ka kuke ʻana a i ʻole ka hoʻomehana ʻana e hoʻēmi i kā lākou ʻike starch kūpaʻa. No laila, hoʻomaʻalili ʻia nā ʻoka i hoʻomoʻa ʻia i ka pō e hiki ke kōkua i ka hoʻonui ʻana i ka maʻi o ka starch kūpale, a i ʻole ka papa ʻaina ʻaina ʻole i hoʻomoʻo ʻia kahi koho maikaʻi pū kekahi.

Eia kekahi, ʻaʻole hiki i kou kino ke hoʻopili pono i nā fiber soluble, kahi e lohi ai i ka lawe ʻana o nā carbs i loko o kou kahe o ke koko a hoʻonui i nā manaʻo o ka piha.

ʻO kahi loiloi o 16 mau noiʻi e pili ana i ka ʻai oat me ka hoʻoliʻiliʻi nui o ka hoʻokēʻai a me ka pae o ke kō a me ka pae ma hope o ka ʻai, a me nā pae insulin kiʻekiʻe, i ka poʻe me ka maʻi diabetes 2 ().

Paipai i ka digestion kūpono

ʻO ka starch kūpaʻa a me nā olonā i ke kila ʻokiʻoki i nā ʻoat hana ma ke ʻano he prebiotics, i kākoʻo i ka hana digestive olakino e ka paipai ʻana i ka ʻokoʻa a me ka ulu ʻana o nā bacteria maikaʻi e noho nei i kāu wahi digestive ().

Kapa ʻia kēia kaiāulu o nā koʻohune i kou ʻōpū microbiome.

Hoʻopili ka mālama ʻana i kahi ʻōpū momona i nā pono he nui, e like me ka hoʻohaʻahaʻa ʻana o ka constipation, ka hoʻohaʻahaʻa haʻahaʻa, a me ka mālama ʻana i nā ʻōuli e pili ana i nā maʻi ʻōpū (IBD) e like me ka ulcerative colitis ().

Mālama paha i ke olakino puʻuwai

Hōʻike ka noiʻi e hiki i ka fiber i nā mea ʻokiʻoki kila ke kōkua i ka hoʻohaʻahaʻa ʻana i nā pae kolesterol a hoʻēmi i kou makaʻi i nā maʻi puʻuwai.

Ua ʻike ʻia kahi loiloi o 64 mau noiʻi kanaka i ka loaʻa ʻana o ka oat mau i nā hōʻemi koʻikoʻi i ka huina a me ka LDL (maikaʻi) cholesterol a hiki i 19% a me 23%, ().

Eia kekahi, ʻo nā ʻano ʻoka liʻiliʻi i hana ʻia, e like me nā ʻoki ʻoki kila, i loaʻa paha nā hopena pale pale naʻau ma mua o nā ʻoka i hana ʻia no ka mea ʻoi aku ka nui o kā lākou fiber i paʻa. Hiki i nā olonā paʻa ke hoʻoliʻiliʻi i ka ʻoi aku ʻoi aku ka maikaʻi ma mua o nā olonā i wāwahi ʻia ().

Kākoʻo paha i ka pohō kaumaha

Me ka ʻoki ʻana i nā ʻoka ma ka papaʻai kaulike e paipai i ka pohō kaumaha.

Hiki ke hāʻawi i ka fiber o Oats i nā manaʻo o ka piha, a laila e alakaʻi i ka hōʻemi ʻana i ka loaʻa o ka calorie ().

Hōʻike hou nā noiʻi i loko o nā kānaka a me nā holoholona i ka fiber oat e hiki ke kōkua i ka hōʻemi ʻana i ka hōʻiliʻili ʻana o ka momona, ʻo ia hoʻi ka momona o ka ʻōpū (,).

E noʻonoʻo he paʻakikī ka hoʻohaʻahaʻa kaumaha. ʻO ka hoʻohui ʻana i ka ʻoka i kāu papaʻai ʻaʻole ia e hōʻoia i nā hopena kikoʻī.

Hiki i nā ʻoki ʻoki kila ke kākoʻo i ke kaohi kō kō, ka digestion kūpono, ke olakino puʻuwai, a me ka pohō kaumaha.

Pehea e kuke ai i nā ʻoki ʻoki hao

Nui nā ala e hoʻomākaukau ai i nā ʻoki ʻoki hao, akā ʻo ka koho i makemake nui ʻia e ʻai iā lākou ma ke ʻano he cereal ʻaina kakahiaka a i ʻole porridge.

Hoʻomaʻa ka hapanui o ka poʻe i nā ʻoki ʻoki hao ma ke kapuahi, akā hiki iā ʻoe ke hoʻohana i ka mea kuke lohi a i ʻole ka mea hoʻomoʻa uila inā makemake ʻoe.

No kēlā me kēia kīʻaha (160 gram) o nā mea ʻoki kila, pono ʻoe ma kahi o 3 mau kīʻaha (710 mL) o kahi wai kuke e like me ka wai a waiū paha. E makemake paha ʻoe e hoʻohui i kahi wahi o ka paʻakai no ka ʻono keu.

No ka kuke ʻana i ka stovetop, waiho wale i ka oats a me ka wai i loko o ka ipuhao. E lawe mai i kahi simmer a ʻae i nā ʻō e kuke, e hoʻowali i kekahi manawa, no 30 mau minuke - a i ʻole a palu a moa.

Kūʻai no nā mea ʻoki ʻoki kila ma ka pūnaewele.

Nā manaʻo hoʻohui a me nā manaʻo hoʻomoʻa

No nā protein keu, hui i loko o nā hua keʻokeʻo, Greek yogurt, a i ʻole protein protein. Hiki iā ʻoe ke hoʻohui i nā pāpale e like me nā hua, nā ʻāpana i kālai ʻia, nā hua chia, nā nati, ka waiūpaka nut, ke kinamona, a me ke kō kō.

Hiki iā ʻoe ke hoʻohana i nā ʻoki ʻoki kila i loko o ka oatmeal i hoʻomoʻa ʻia a i ʻole nā ​​ʻoka pō.

He aha hou aʻe, hana lākou i kumu maikaʻi loa no kahi pāʻina ala risotto momona. E hoʻomoʻa wale i nā ʻoka me ka palaʻai a me nā mea kanu puʻuwai e like me kale, squash hoʻoilo, a me nā mea kanu. E hoʻoulu i ka tī Parmesan a i ʻole Gruyère a luna me kahi hua manu i hoʻomoʻa ʻia ma mua o ka lawelawe ʻana.

ʻOi aku ka lōʻihi o ka ʻoki ʻoki ʻana o ke kila ma mua o ka hoʻomākaukau ʻana ma mua o ka ʻoka mau a wikiwiki paha, akā hana lākou i kahi oatmeal nutty scrumptious. Kūpono hoʻi lākou no nā ipu ʻono.

Ke laina lalo

ʻO nā ʻoka ʻoki kalai ʻia kahi huahana oat i hana liʻiliʻi ʻia e ʻoi aku ka lōʻihi o ke kuke akā mālama ʻia i nā mea momona hou aʻe ma mua o nā ʻano ʻoka ʻē aʻe.

Nui ka waiwai o nā ʻoki ʻoki kila i ka starch kūpale a me ka fiber, ʻo ia mau mea ʻelua e kākoʻo i ka pohō kaumaha, olakino puʻuwai, kaohi kō kō, a me ka digestion. ʻO lākou kekahi kumu waiwai maikaʻi o ka hao a me ka protein mea kanu.

Inā makemake ʻoe e hoʻohui iā lākou i kāu papaʻai, hana nā ʻoki ʻoki hao i ka porridge naʻau i hiki iā ʻoe ke hoʻopilikino me kāu mau punahele punahele.