Oats: Kekahi O na Huaai Ola Ola

Ma waena o nā kīʻaha maʻamau, ʻo ka ʻoats paha ka mea maikaʻi loa a olakino. He haʻahaʻa ka gluten a ʻoi aku ka maikaʻi ma mua o nā ʻano palaoa ʻē aʻe a pau. No laila ʻaʻole ia he mea kupanaha ʻo ka oatmeal kekahi o nā meaʻai kaulana loa.

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Oats – ʻO ka palaoa ʻōpiopio akā ikaika loa

Hoʻokumu ʻia nā ʻoats (Avena sativa) i kā lākou mau hua i loko o kahi panicle hoʻonui. No laila, ʻaʻole ma ka pepeiao hoʻokahi e like me ka palaoa, ka rai, ka bale, a me ka spell. He ʻoats nō hoʻi, nā ʻanoʻano i hōʻiliʻili pinepine ʻia e ka poʻe i ka wā kahiko a hoʻohui ʻia i kā lākou ʻai me ka mahi ʻole ʻana.

ʻO ka mea hope akā ʻaʻole ka mea liʻiliʻi loa, ʻo ke kumu nui i makemake ʻia ai ka ʻohi ʻana ma mua o nā kīʻaha kahiko ʻē aʻe ko lākou ʻono maikaʻi loa. ʻOi aku ka maikaʻi o nā ʻano palaoa āpau - inā makemake ʻoe e ʻai i ka muesli palaoa hou, flakes a i ʻole porridge.

ʻO ka waiū oat olakino a wikiwiki hoʻi

ʻO ka waiū oat (oat drink) kekahi mea inu ʻono loa. Ma lalo ʻoe e ʻike ai i ka meaʻai no ka waiū oat homemade. ʻO ka waiū oat i kūʻai ʻia ma ka hale kūʻai he mau mea hoʻohui (ʻaila, mānoanoa, mea ʻono). ʻO kahi koho maikaʻi a wikiwiki hoʻi ka pauka inu oat organik mai Unmilk. ʻAʻohe mea ʻē aʻe ma mua o nā oats gluten-free ʻono. E hoʻohui wale i kekahi mau scoops i ka hue wai - a laila lulu a hauʻoli! ʻOiaʻiʻo, hiki iā ʻoe ke hoʻohui i kahi vanilla a i ʻole kinamona a hui pū i nā hua.

Oats – He palaoa kumu

No ka mea, ʻaʻole i like ka hua o ka oats a ʻaʻole maʻalahi ka ʻohi ʻana e like me ka hua o ka pepeiao, ʻaʻole nui ka nānā ʻana i ka oats no nā kaukani makahiki. ʻO ia ke kumu i lilo ai ka ʻoats i ka hua i hāʻule i ka hoʻohua kanaka ma ka hopena a hiki i kēia lā aia paha lākou i waena o nā hua mauʻu mua loa.

ʻOiai ʻo ka palaoa a me ka bale ka mea nui o nā hana hoʻohua mai ka hoʻomaka ʻana o ka mahiʻai ʻoi aku ma mua o 10,000 mau makahiki i hala aku nei, ua hoʻomaka wale ka hoʻoulu ʻana i nā oats i 3,000 mau makahiki i hala aku nei - no ka mea, ua ʻike hope ʻia ka waiwai maoli o ka oats:

ʻO kona kūpaʻa, ʻo ia ke kumu e ulu ai ia ma ka lepo ʻilihune, a me kona waiwai i nā meaʻai, ʻoi aku ka nui ma mua o nā meaʻai a me nā mea koʻikoʻi o nā ʻano ʻano palaoa ʻē aʻe.

Oats a me ka oatmeal - Ua lawa nā mea liʻiliʻi

He mea hoʻolako maikaʻi ʻo Oats i nā meaʻai a, ʻokoʻa me ka laiki a i ʻole nā ʻano ʻano palaoa ʻē aʻe, hāʻawi i kahi helu nui a hoihoi o kekahi mau meaʻai koʻikoʻi a me nā mea koʻikoʻi ʻoiai ke ʻai ʻia i nā mea liʻiliʻi.

Oats a me oat flakes no ka ʻili, ka lauoho a me nā aʻalolo

ʻO 40 grams wale nō o ka oatmeal i loaʻa i ka 7.8 micrograms o ka biotin, e like me ka hapaha o ka nui o kēlā me kēia lā. Mālama ʻo Biotin i ka lauoho nani, ka ʻili olakino, a me nā kui ikaika. I ka hihia o ka lauoho lauoho a i ʻole nā kui kuʻi, no laila ʻoi aku ka maikaʻi o ka noʻonoʻo e pili ana i ka hoʻonui ʻana o ka biotin i hui pū ʻia me ka zinc.

A e like me ka laki e loaʻa ai, a i ʻole ka oats, ʻaʻole kēia he kumu maikaʻi loa o ka biotin akā ʻo ke kumu maikaʻi loa o ka zinc hiki ke makemake ʻia. Loaʻa i ka oat ka nui o ka zinc (4.3 mg) no 100 g e like me ka steak, inā ʻaʻole ʻoi aku.

Ua pōmaikaʻi ka ʻōnaehana nerve mai kahi lako biotin maikaʻi, no ka mea, pili pū kekahi hemahema biotin me ke kaumaha.

Oats a me ka oat flakes no ke aʻalolo ikaika

Loaʻa i ka 40 grams o nā oats he 0.3 mg o ka huaora B1, e uhi ana i ka hapaha o ka pono o kēlā me kēia lā. ʻAʻohe kīʻaha ʻē aʻe i loaʻa i ka B1 kiʻekiʻe e like me ka oats. A i waena o nā pseudocereals, aia wale nō ka amaranth, hiki ke ʻoi aku ma mua o ka oats ma nā huaʻōlelo o B1 - akā wale nō.

ʻO ka Vitamin B1, a me B6, ʻo ia ka maikaʻi o ka vitamina nerve, i hiki ai i kahi hemahema ke hōʻike iā ia iho i loko o ka noʻonoʻo, ka hiamoe, ka luhi, a me nā maʻi neurological (e laʻa me ka mumū aʻalolo).

Hoʻopili pū ʻia ʻo B1 i ka hoʻohana ʻana i nā ʻakika, i alakaʻi ʻia ai ke kō i kapa ʻia he ʻaihue huaʻai. No ka mea, koi ʻia ʻo B1 no kāna hana ʻana, ʻoiai ʻaʻole ia e hāʻawi i kekahi B1 ponoʻī. Ma kekahi ʻaoʻao, hāʻawi ʻo Oats i ka B1 i ke kino ma mua o ka mea e pono ai no ka hoʻohana ʻana i kāna mau kalapona.

Oats a me oat flakes no ka psyche kaulike

I ka wā e pili ana i ka huaora B6, ʻo ka ʻoats - e like me ka huaʻa B1 - aia ma mua a hāʻawi i ka liʻiliʻi ʻelua o ka nui o ka huaora B6 o kēia waiwai koʻikoʻi ma mua o nā kīʻaha ʻē aʻe me ka aneane 1 mg no 100 g.

E like me ka mea i ʻōlelo ʻia ma luna, mālama ka huaora B6 i ka ʻōnaehana nūnū, akā no ke olakino koko (no ka mea, pili ia i ka hoʻokumu ʻana o ka hemoglobin) a me ka hana serotonin. ʻO ka mea hope, inā ʻoe e noʻonoʻo maikaʻi ʻole a i ʻole ka hiamoe maikaʻi ʻole, pono ʻoe e noʻonoʻo mau i ka B6 a i ʻole, oats.

ʻAʻole ʻokoʻa ka hemahema o ka B6, no ka mea, ʻoi aku ka maʻamau me ka ʻai kaulike ʻole, i hana pinepine ʻia e nā ʻōpio a me nā ʻelemakule. Hoʻopili pinepine ʻia ka maʻi maʻi maʻi me kahi hemahema B6. Pēlā nō, hiki i ka pila a me kekahi mau lāʻau antibiotic ke kumu i ka hemahema B6.

ʻO nā hōʻailona hemahema o B6, ʻo ia hoʻi nā moeʻuhane pōʻino, ka maʻi nui a i ʻole ka loli ʻana o ka ʻili (e laʻa i nā kihi ʻeha o ka waha) a me ka piʻi ʻana o ka pae homocysteine . ʻO ka hope i kēia manawa i waena o nā kumu koʻikoʻi koʻikoʻi no nā pilikia cardiovascular makemake ʻole.

ʻO ka hao i loko o ka oat a me ka oatmeal: He mea nui ka ʻiʻo ma laila

Hāʻawi pū ka 40 grams o ka oats i 2.4 mg o ka hao. Eia nō hoʻi, paʻakikī nā hua ʻai ʻē aʻe i ka loaʻa ʻana o nā waiwai kiʻekiʻe. ʻO ka millet wale nō a me ka pseudo-cereals amaranth a me ka quinoa hiki ke lanakila i ka oats ma ke ʻano o ka hao.

ʻAʻole hiki i ka ʻiʻo ke lanakila i ka oats ma ke ʻano he hao. Loaʻa i ka oat ka nui o ka hao ma mua o ka ʻiʻo. A inā hoʻohui ʻoe i kahi kīʻaha oat me kahi kumu o ka huaora C (e like me ka muesli ma lalo nei), a laila hoʻohana ʻia ka hao mai ka ʻoʻa me ka ʻiʻo.

I ka hihia o ka maʻi anemia, no laila ua ʻōlelo nui ʻia e ʻai i ka oats a i ʻole ka millet ma kahi o nā cereals ʻē aʻe.

Oatmeal - a ua hoʻopau ʻia ka pilikia magnesium (kokoke).

Aia ma kahi o 40 milligrams o ka magnesium ma kahi o 60 grams o nā oats a i ʻole nā ʻōpala oat. No ka laʻana, inā ʻoe e ʻai i ka ʻai oat porridge hou i loaʻa i kēia mau meaʻai, ua uhi mua ʻoe i ka hapalua o kāu koi magnesium i kēlā me kēia lā (300-400 mg):

Mea ʻai: ʻOat porridge hou

40 grams o ka oats, ʻili maikaʻi ʻia a hoʻomoʻi ʻia i ka wai no 20 mau minuke (mai hoʻolei i ka wai); ʻO nā ʻōpala oat ʻē aʻe (loaʻa wale ka paʻakai palaoa hou i ka wā e hoʻohana ai i nā flakes oat inā i hana ʻia i loko o ka flake.
1 ka maiʻa, ʻili ʻia a ʻoki ʻia i ʻāpana liʻiliʻi
½ - 1 ʻāpala, ʻoki maikaʻi ʻia
2 mau lā, pitted a ʻokiʻoki i loko o nā ʻāpana liʻiliʻi a i ʻole nā huawaina a i ʻole nā ʻāpana apricots maloʻo
20 g nā hua sunflower a i ʻole nā hazelnuts / ʻalemona

e hoomakaukau ai:

Ma hope o ka hoʻouluʻana o ka oatmeal, e hoʻohui i nā meaʻai a pau i kahi paʻi. Inā makemake ʻoe e ʻai i ka pākī me ka mahana, e hoʻomāhana iki. No laila, ʻaʻole pono e kuke ʻia, e like me ke ʻano o nā porridges maʻamau.

ʻO nā ʻoats a me nā oat flakes nā mea hoʻolako silika

Hiki ke hōʻiliʻili ʻia mai nā kumu like ʻole o ka oats a me ka millet i ka nui like o ka silica a no laila ʻo ia kekahi o nā kumu kumu silica maikaʻi loa. Eia naʻe, ʻaʻole i haʻi pinepine ʻia ka huna ʻia ʻana o ke silikoni ma nā ʻili o ka ʻili palaoa.

No ka ʻili ʻia ʻana o ka millet i mea e kūpono ai i meaʻai, ua wehe ʻia ka hapa nui o ke silikoni. Aia wale nō ma kahi o 0.36 milligrams o ke silika i loko o 100 grams o ka millet gula. ʻO ka ʻokoʻa, pono e wehe wale ʻia nā oats mai kā lākou ʻili, ʻoiai e waiho ʻole ana i ka palaoa waiwai nui. Me 11 milligrams o ke silika no 100 grams, ʻoi aku ka maikaʻi o nā oats a me nā oats i ʻōwili ʻia ma mua o ka millet.

ʻO kahi ʻokoʻa ka millet brown, i hana ʻia me nā pūpū i palaoa maikaʻi. Ua ʻōlelo ʻia ko lākou ʻike silika ma kahi o 500 milligrams. Eia nō naʻe, pono e ʻai ʻia nā mea liʻiliʻi (e pili ana i 1 a 4 mau punetēpuni pae i kēlā me kēia lā).

He mea nui ka silikoni no ka ʻili, nā kui, ka lauoho, a me nā iwi

He mea kupanaha ka silikoni no ka mea e paipai ana i ke ola kino o ke kino pili, e hoemi ana i ka pilikia o ka cellulite, a e paa ai kou ili. He pōmaikaʻi nui ka lauoho a me nā kui ke hoʻolako ʻia ke kino me ka silikoni. Eia nō naʻe, he mea koʻikoʻi ke silika no ke olakino iwi a me ka cartilage. Wahi a kahi noiʻi ma St Thomas' Hospital ma Lākana e pili ana i nā mea ʻoi aku ma mua o 2,847, ʻo ka ʻai ʻana i nā meaʻai waiwai nui e like me ka oats e hoʻonui ai i ka nui o ka mineral iwi a no laila he hopena maikaʻi i ke olakino iwi.

Hoʻemi ka Silicon i ka pilikia o Alzheimer

Eia kekahi, hoʻohana ke kino i ke silikoni e hoʻopau i ka aluminika a ma kēia ʻano pale e laʻa, ʻoi aku ka lolo. ʻO ka alumini ʻo ia ʻo u. pili i ka hana ʻana i nā pāpaʻi luku i loko o ka lolo o nā maʻi o Alzheimer.

I ka naturopathy kuʻuna, ua hoʻohana lōʻihi ka oats e mālama i nā pilikia hoʻomanaʻo. I kēia manawa, ua hōʻike ʻia he nui o nā haʻawina e hiki ke komo ke silika i kēia hopena.

Ua hōʻike ʻia nā haʻawina a nā mea noiʻi Farani mai ka Institut National de la Santé et de la Recherche Médicale e hoʻonui ka nui o ka alumini alumini i kēlā me kēia lā i ka maʻi o Alzheimer a me ka emi ʻana o ka naʻau, ʻoiai ʻo ka hoʻonui ʻana i ka silicon e hōʻemi i kēia pilikia.

Hāʻawi ka oats a me ka oatmeal i ka fiber meaʻai maikaʻi loa

Eia kekahi, 40 grams o ka oats a i ʻole ka oatmeal (e pili ana i ke kumu) he 2 a 4 grams o ka fiber, ʻo ia ka hui pū ʻana o ka hapalua-soluble a me ka hapa-inoluble fiber. I ka palaoa, ka rai, ka bale, a me ke kulina, ma kekahi ʻaoʻao, ʻoi aku ka nui o ka fiber insoluble. Aia i loko o kēia mau cereals ka liʻiliʻi o ka fiber meaʻai.

Akā ʻoiai ʻoi aku ka loea o ka fiber insoluble i ka hakakā ʻana i ka constipation, hiki i ka fiber soluble ke hoʻohaʻahaʻa i ka momona o ke koko a me ke kiʻekiʻe o ka cholesterol, ma laila e kōkua ai i ka pale ʻana i ka puʻuwai puʻuwai, atherosclerosis, a me nā gallstones.

Oatmeal: I nā lā ʻekolu e kūʻē i ka maʻi maʻi a me ka pale ʻana i ka insulin

Hoʻoponopono pū ka fiber soluble i loko o ka oats (me kona ʻano magnesium kiʻekiʻe) i ke kiʻekiʻe o ke kō koko-no ka maikaʻi loa i loaʻa nā lāʻau oatmeal maoli no ka poʻe maʻi maʻi a i ʻole ka poʻe me ke kūpaʻa insulin.

I ka wā o kēia, ʻai ʻoe i ka nui o ka oatmeal no nā lā ʻekolu - ʻoiai ʻo kēia manawa pōkole loa, hiki ke hoʻomaikaʻi maikaʻi i ke kū ʻana o ka insulin a no laila ke kiʻekiʻe o ke kō koko. (ʻOiaʻiʻo, ʻoi aku ka maikaʻi o ka hoʻohana ʻana i kēlā me kēia lā i nā mea liʻiliʻi o nā oats ma ke ʻano he ʻāpana o ka meaʻai olakino holoʻokoʻa.)

ʻO kahi meaʻai meaʻai magnesium wale nō i hōʻemi i ka pilikia o ka maʻi diabetes ma 19 pakeneka ma kahi noiʻi US o 40,000 mau mea komo. Eia nō naʻe, i ka wā i ʻai mau ʻia ai ka pāpaʻi, ua hoʻemi ʻia ka pilikia o ka maʻi diabetes e like me ka hapakolu, e hōʻike ana i ka nui o ka ikaika o ka meaʻai holoʻokoʻa e hoʻohālikelike ʻia me kahi mineral kaʻawale.

Eia kekahi laʻana, loaʻa i nā oats nā mea i kapa ʻia he saponins. ʻO kēia nā phytochemical e hiki ke hoʻohaʻahaʻa i ke kiʻekiʻe o ke kō koko i mua o ka hyperglycemia (ke koko kiʻekiʻe) a hoʻonui i ka huna ʻana o ka insulin.

Oats a me kā lākou beta-glucan

ʻO ka hapa nui o ka fiber soluble i loko o nā oats i ʻōlelo ʻia ma luna nei ua kapa ʻia ʻo beta-glucan. Kākoʻo ka beta-glucan i ka hana o nā cell immune kūikawā, ka mea i kapa ʻia he neutrophilic granulocytes. Keia mau insulate u. ʻO ke kumu o ka mumū i loko o ke kino, no laila he hopena anti-inflammatory ka beta-glucan a pēlā pū kekahi.

Eia nō naʻe, ʻo ka beta-glucan ke kumu nui i ʻōlelo ʻia ai ka poʻe me ka cholesterol kiʻekiʻe e ʻai i ka bran oat.

ʻO ka oat bran e pili ana i nā papa waho o ka oat me ka ʻole o ka endosperm. ʻOiaʻiʻo, ʻoi aku ka nui o ka oat bran i ka fiber. ʻO ke ʻano kikoʻī, ʻo ia ke ʻano o ka oat bran he pālua ka nui o ka beta-glucan e like me ka oatmeal.

A no laila, hāʻawi ka 40 g o ka oat bran i ka nui beta-glucan (3 g) - ke lawe ʻia i kēlā me kēia lā no ʻekolu pule - hoʻohaʻahaʻa i nā pae cholesterol ma 8 a 23 pakeneka. (E hoʻomanaʻo e inu i ka wai me ka oat bran.)

ʻO kaʻoiaʻiʻo, ʻaʻole i loaʻa kēia hopena maikaʻi loa i ka pae cholesterol.

I kēia manawa, inā e noʻonoʻo ʻoe he 1% ka haʻahaʻa cholesterol haʻahaʻa e like me ka 2% haʻahaʻa o ka maʻi cardiovascular, hoʻokahi wale nō kīʻaha oatmeal i ka lā hiki ke hōʻemi i ka pilikia cardiovascular ma kahi kokoke i ka hapalua.

Akā pehea e hoʻohaʻahaʻa ai ka beta-glucan i ka oats i ka pae cholesterol?

Hoʻopili ʻo Beta-glucan i ka bile i loko o ka ʻōpū. Aia i loko o kēia bile ka nui o ka cholesterol, kahi - i hoʻopaʻa ʻia i ka beta-glucan - hiki ke hoʻokuʻu ʻia i loko o ka ʻeke ma mua o ke komo hou ʻana i ke kahe koko.

ʻOiaʻiʻo, hoʻohaʻahaʻa wale ka oats i ka LDL cholesterol a me ka cholesterol āpau. ʻO ka cholesterol HDL, i kapa ʻia ʻo "maikaʻi" cholesterol, ʻaʻole i hoʻopā ʻia.

Eia naʻe, kūʻē ka oats i nā pae cholesterol kiʻekiʻe ma ke ʻano ʻē aʻe - ʻo ia hoʻi ma o ka antioxidant kikoʻī oat i kapa ʻia ʻo avenanthramide.

Loaʻa i ka oats a me ka oatmeal nā antioxidants

ʻO ka hopena o ka palaoa ma ke ʻano he mea hoʻolako i nā antioxidants ua lōʻihi ka underestimated. He kumu maʻalahi loa kēia: ua hoʻohana nā mea noiʻi i nā ala hewa e hoʻoholo ai i ka ʻike antioxidant o ka palaoa.

Ua ʻike nā kānaka ʻepekema ma ke Kulanui ʻo Cornell ma US ʻo ka hapa nui o nā antioxidants i loko o nā huaʻai a me nā mea kanu i loko o ke ʻano manuahi, akā ʻo 99 pakeneka i loko o ke ʻano paʻa i ka cereals.

Inā kūʻokoʻa a paʻa ʻole paha nā antioxidants i ko lākou hopena. Eia naʻe, ʻaʻole hiki ke ʻike ʻia nā antioxidants paʻa me ka hoʻohana ʻana i nā ʻano like me nā mea manuahi. No laila ua manaʻoʻiʻo ʻia no ka manawa lōʻihi ʻaʻole hāʻawi ka cereals i nā antioxidants.

Eia naʻe, i ka wā e hanaʻia ai ka palaoa i ka palaoa keʻokeʻo, ua nalowale ka hapa nui o ka antioxidant, no ka mea, aia ka 83 pakeneka o nā antioxidants i nā papa o waho o ka palaoa, i weheʻia i ka wā e hana ai i ka palaoa maikaʻi.

Ua wehewehe ʻo Dr Rui Hai Liu a me kāna hui he maikaʻi loa ka bacteria ʻōpū i ka hoʻoheheʻe ʻana i nā antioxidants mai nā hua palaoa holoʻokoʻa a hoʻolako iā lākou i ke kino no ka hoʻohana ʻana. ʻO kahi mea e pono ai no kēia, ʻoiaʻiʻo, ka flora intestinal olakino.

ʻO ka antioxidant maikaʻi loa mai ka pūʻulu o nā polyphenols i loko o ka oats a me nā oat flakes i kapa ʻia ʻo avenanthramide.

ʻO Avenanthramide mai ka oats a me ka oatmeal e pale iā u. ka oxidation o ka LDL cholesterol - a oxidized cholesterol ua ʻike ʻia ʻo ia ka cholesterol e hoʻopilikia ai a alakaʻi i nā waiho weliweli i loko o nā paia o ke koko.

ʻOi aku ka maikaʻi o ka hana pale o avenanthramide ke lawe pū ʻia me ka huaora C no ka mea ʻoi aku ka lōʻihi. No laila ua ʻōlelo ʻia ka ʻaina kakahiaka i ʻōlelo ʻia ma luna nei, hiki ke hoʻomākaukau pū ʻia me nā hua citrus, kahi e hoʻonui ai i kāna waiwai huaʻai C.

ʻO ka Oatmeal nā ʻāpana palaoa piha

ʻOiaʻiʻo, ʻo nā mea waiwai a pau i ʻōlelo ʻia ma luna nei e loaʻa wale i nā nui kūpono i loko o nā oats whole-grain. ʻO ka maʻamau, ʻaneʻane hana ʻia nā ʻoat flakes mai loko mai o ka ʻoʻa palaoa holoʻokoʻa - me ka nānā ʻole ʻana inā he ʻoat flakes puʻuwai, nā flakes oat maikaʻi, a i ʻole nā flakes oat no nā pēpē.

Eia naʻe, inā ʻoe No ka laʻana, inā kūʻai ʻoe i ka oatmeal, ʻaʻole loaʻa kēia i nā flakes oat wale nō, akā loaʻa pinepine i nā kīʻaha ʻē aʻe, a laila hoʻohui pinepine ʻia e like me ka palaoa māmā.

ʻO ka palaoa hou me ka oats

ʻOiaʻiʻo, ʻaʻole i loaʻa i ka oat nā waiwai oat-specific i haʻi ʻia akā ʻo nā pono ʻē aʻe a pau i loaʻa maʻamau i nā huahana huapalaoa holoʻokoʻa.

Ua ʻike ʻia kahi haʻawina ʻo Harvard ma mua o 20,000 e hiki i nā kāne ke hōʻemi i ko lākou pilikia o ka make puʻuwai puʻuwai ma kahi kokoke i ka hapakolu inā ʻai lākou i ka palaoa piha no ka ʻaina kakahiaka maikaʻi i kēlā me kēia lā.

A hiki i nā wahine ke hōʻemi i ko lākou pilikia o ka maʻi kanesa o ka umauma me ka ʻai ʻai i kēlā me kēia lā - e like me kahi noiʻi ʻepekema mai Great Britain me ka ʻoi aku o 35,000 mau mea i hōʻike ʻia - ma ka 40 pakeneka inā ʻoe e ʻai i ka 13 g a ʻoi aku ka fiber mai ka palaoa i kēlā me kēia lā ma mua o ka menopause.

He aha ka mea e ʻoi aku ka maopopo ma mua o ke koho ʻana i nā ʻoats no kēia kumu, ʻo ia kekahi o nā mea ʻono loa a - e like me kāu e ʻike ai i kēia manawa - ʻoi aku ka maikaʻi o nā kīʻaha olakino a mākou e koho ai, a ʻo ia mau mea a pau, ʻo ka oats kekahi i loko o ka gluten liʻiliʻi loa.

Ua wehewehe mākou i ka hoʻomākaukau ʻana i kahi pākī palaoa hou ma luna. ʻOiaʻiʻo, hiki iā ʻoe ke hoʻomākaukau i ka porridge palaoa hou me nā oat flakes āu i hana ai iā ʻoe iho i ka flaker. Inā ʻoe e hoʻohana nei i ka oatmeal i kūʻai ʻia ma ka hale kūʻai, hiki iā ʻoe ke hana pēlā, akā ʻaʻole ia he "palaoa hou" no ka mea ʻaʻole ʻo ka oatmeal he hua hou, ua hoʻomehana ʻia.

ʻO ka oatmeal koʻikoʻi a maikaʻi paha

ʻOiai ʻo ka ʻōpala a me ka oat flakes he mau hua palaoa piha, ʻokoʻa ko lākou hopena i ke kino - e like me ka hōʻike ʻana mai ka makahiki 2010. Ua hōʻike ʻia e hiki ke hoʻoikaika maikaʻi ʻia nā lau oat ma mua o nā lau oat maikaʻi.

Ua manaʻo ʻia ʻoi aku ka kiʻekiʻe o ka ʻiʻo o ka starch kūpaʻa i loko o nā flakes oat coarse ma mua o nā flakes oat fine. ʻO ka starch kūpaʻa kekahi ʻano o ka ʻōpala i hoʻohana ʻia e nā mea kanu ʻōpū i meaʻai, ʻo ia hoʻi he hopena prebiotic. Ma hope o ka ʻai ʻana i nā flakes oat - e like me ke kumu hoʻohālike i ʻōlelo ʻia ma luna nei - ua hoʻonui nui ʻia ka nui o nā bifidobacteria maikaʻi ma mua o ka ʻai ʻana i nā flakes oat maikaʻi.

ʻO Gluten i ka oats a me ka oatmeal?

ʻAʻole holoʻokoʻa ka oats, akā he haʻahaʻa lākou i ka gluten, ʻo ia hoʻi ka oatmeal. ʻO ka hōʻike maopopo ʻole o kona nele i ka gluten ʻo ia ka ʻoiaʻiʻo ʻaʻole hiki iā ʻoe ke kālua i ka berena mai ka oatmeal maʻemaʻe, ʻaʻole ma ke ʻano maʻamau. No ka mea, hoʻopaʻa pū ka gluten i ka palaoa a hōʻoia i hiki ke piʻi aʻe ma lalo o ka mana o ka hū a i ʻole ka sourdough. ʻO ka berena i hana ʻia mai ka oatmeal, ʻaʻole naʻe e piʻi a ulu aʻe i ka ʻulaʻula pālahalaha. Eia nō naʻe, hiki ke hoʻohui ʻia ka palaoa oat i ka nui a hiki i ka 30 pakeneka i loko o nā meaʻai berena i loaʻa i nā kīʻaha gluten me ka ʻai.

ʻOiai he liʻiliʻi ka gluten i ka oats (akā, he ʻano ʻano gluten ʻē aʻe ma mua o ka palaoa), ʻoi aku ka maikaʻi o ka ʻai ʻana e ka poʻe maʻi gluten ma mua o nā kīʻaha gluten-waiwai e like me ka palaoa, rai, a me ka spelling.

ʻO ka mea maʻamau, hiki i kekahi poʻe me ka maʻi celiac ke ʻai i ka ʻoʻa - ʻoiaʻiʻo wale nō ma nā mea liʻiliʻi (e laʻa, ʻaʻole ʻoi aku ma mua o 50g i kēlā me kēia lā) a ʻo nā mea i kapa ʻia ʻo gluten-free oats.

ʻOiai ka gluten-free oats a me ka gluten-free oat flakes i loko o ka oat-specific gluten, ʻaʻole lākou i hoʻopōʻino ʻia mai ka palaoa, ka bale, a i ʻole ka spelled no ka hoʻomaʻamaʻa ʻana a me ka hoʻoponopono ʻana.

Hiki ke komo i loko o nā oats inā z. B. He palena pololei ka mahinaai palaoa ma kahi mahinaai oat a e ohi pu ia kekahi mau huapalaoa i ka wa o ka ohi ana, a i ole, ina he nui na hua palaoa i hoopihaia a hana ia iloko o ka hui, i hiki mau ai ke nalowale kekahi mau huapalaoa i ka oat. kāʻei ʻana.

ʻO kēia mau liʻiliʻi liʻiliʻi o ka palaoa hiki ke lilo i pilikia no ka poʻe me ka maʻi celiac, ʻo ia ke kumu e hoʻolohe pono ai ʻoe i nā huahana oat i haʻi ʻia he "gluten-free" i ke kūʻai ʻana i nā oats a me nā oat flakes. Hoʻopaʻa ʻia kēia mau mea i ka liʻiliʻi ma lalo o 20 ppm gluten a no laila aia i kahi ākea kūpono no ka poʻe me ka maʻi celiac.

20 ppm = 2 milligrams o ka gluten no 100 grams o ka meaʻai

ʻO nā hopena o kahi noiʻi ʻepekema me nā keiki 116 e loaʻa ana i ka maʻi celiac e hōʻoiaʻiʻo ʻia e ʻae pinepine ʻia ka oats a me ka oatmeal i ka gluten intolerance.

ʻOiai ua loaʻa i ka hapalua o nā keiki kahi meaʻai gluten-free maʻamau no hoʻokahi makahiki, ua ʻae ʻia ka hui ʻē aʻe e ʻai i nā huahana oat me ka ʻole o ka palaoa. Ma hope o ka pau ʻana o ke aʻo ʻana, ua hoʻōla maikaʻi ʻia ka mucosa intestinal a me ka ʻōnaehana pale o nā keiki āpau.

Eia nō naʻe, ʻo ka poʻe a pau me ka gluten intolerance a i ʻole ka gluten sensitivity pono e hoʻāʻo no lākou iho inā a i ka nui o ka hiki ke ʻae i ka oats ma ka hoʻomaka ʻana me ka liʻiliʻi o nā oats (flakes) a me ka nānā pono ʻana i ko lākou kino.

Pehea e ʻike ai i ka maikaʻi o ka oat maikaʻi

Hele mai nā ʻoats i nā ʻano like ʻole. ʻIke ka hapa nui o ka poʻe i ka wela o ka oatmeal (e ʻike i ka ʻāpana aʻe). ʻAʻole naʻe i ʻike kekahi, ʻaneʻane kūʻai ʻia ka hua oat me ka wela, ma muli o ka hoʻopuni ʻia ʻana o ka ʻoʻa i kahi ʻili paʻa e pono e wehe ʻia ma mua o ka ʻai ʻia ʻana o ka ʻai. I mea e hoʻomaʻamaʻa ai i ka ʻili ʻana, ua wela mua ʻia nā oats a no laila e nalowale ko lākou ola a me ka hiki ke ulu.

ʻO nā mea wale nō i kapa ʻia ʻo ka oat, hiki iā ʻoe ke kūʻai i loko o nā hale kūʻai kūlohelohe, ʻaʻole i wela no ka mea ʻaʻole pono e ʻili ʻia kēia ʻano oat.

Penei ka ono o ka oatmeal

Inā makemake ʻoe e pōmaikaʻi mai nā hopena hoʻoikaika kino o ka oats, e ʻike ʻoe i nā ʻōlelo aʻoaʻo a me nā ʻano ʻai ma aneʻi:

Hana i ka oatmeal no ka ʻaina kakahiaka. Hiki iā ʻoe ke hoʻomaʻemaʻe i kēia me kāu mau huaʻai punahele a me nā nati. Hiki ke hana ʻia mai ka oatmeal maka akā i hoʻomoʻa ʻia e like me ka mea i hōʻike ʻia ma luna, a i ʻole hiki ke hana ʻia mai ka ʻoʻa ʻōwili. Hiki ke ʻai ʻia ka porridge i ke anu, hoʻomaʻamaʻa iki ʻia, a i ʻole ʻia e like me ka porridge.
Hoʻomaʻamaʻa mau ʻia nā flakes oat maʻamau a no laila ʻaʻole i loaʻa hou i ka maikaʻi o ka meaʻai maka. Eia nō naʻe, no ka poʻe a pau i manaʻo nui i kēia hiʻohiʻona maikaʻi, aia i kēia manawa nā ʻōpala oat maka i hana ʻia mai nā ʻoat pre-germinated. ʻO ke kaʻina hana germination e ʻoi aku ka maʻalahi o ka oat flakes a hoʻonui i ka bioavailability o kā lākou mea waiwai.
Inā makemake ʻoe e hoʻomākaukau i kahi porridge mua, hoʻomoʻi ʻia nā ʻōpala oat me ʻehā a ʻumi paha ka nui o ka wai a i ʻole ka waiū laiki (e pili ana i ka makemake pilikino) no ka lōʻihi o ʻekolu mau minuke, e hoʻoulu pinepine. E hoʻohui i kahi paʻakai i ka minuke hope.
ʻO ka mea maʻamau, ʻoi aku ka lōʻihi o ka kuke ʻana o ka porridge, akā pono e mālama nui ʻia nā mea ʻai o ka oats ma hope o ka manawa kuke ʻekolu mau minuke. I kēia manawa hiki ke hoʻomaʻemaʻe ʻia ka porridge me nā huaʻai, nā hua maloʻo, ka meli, a i ʻole nā mea ʻono a me nā mea ʻala ʻē aʻe e like me ke kinamona, vanilla, a i ʻole gingerbread spice.
E hoʻomoʻa i nā kuki oatmeal a hoʻohana i kahi ʻāpana o ka palaoa oat a i ʻole nā lau oat ma kahi o ka palaoa a i ʻole ka palaoa spelled no nā keke a me nā kuki.

E hoʻomākaukau iā ʻoe iho i ka waiū oat

ʻO ka waiu oat he mea ʻokoʻa ka mea kanu i ka waiū bipi. Hiki ke hoʻomākaukau ʻia ma ka home me kekahi mau meaʻai: oats, lā, ʻaila, a me ka paʻakai. Hoʻomaʻemaʻe ʻia nā oats me nā mea ʻai i loko o kahi blender a i ʻole mea ʻai meaʻai.

ʻO ka hopena, he mea inu momona, hiki ke ninini ʻia ma luna o ka cereal, hoʻohana ʻia ma ke ʻano he mea hoʻohui i ka smoothies, a i ʻole i hoʻohui ʻia i ka kofe no ka hoʻonui ʻana i ka protein.

ʻO ka waiū oat kekahi mea koho maikaʻi loa no ka poʻe lactose intolerant a i ʻole e ʻimi nei i nā mea ʻokoʻa vegan i nā huahana waiū kuʻuna.