Micah Stanley
Cov vitamins thiab cov zaub mov muaj txiaj ntsig tsuas yog khaws cia rau ntau qhov loj hauv oats lossis oat flakes yog tias lawv tsis ua kom sov.
Yuav oats - them sai sai rau qhov zoo
Raws li nrog txhua yam khoom noj, koj yuav tsum tau them sai sai rau qhov zoo thaum yuav oats. Oats suav hais tias yog ib qho zoo ntawm cov protein, ib qho zoo heev ntawm cov vitamins thiab minerals, thiab kuj yog ib qho ntawm cov nplej uas feem ntau zam tau los ntawm cov neeg rhiab heev rau gluten - tsawg kawg txog rau ib qho nyiaj. Txij li thaum oats kuj saj zoo heev, lawv yog ib qho ntawm cov khoom lag luam nrov tshaj plaws ntawm peb lub sijhawm nyob rau hauv daim ntawv ntawm oat flakes.
Oatmeal yeej ib txwm rhuab
Tsis tshua muaj leej twg xav tsis thoob tias oatmeal ib txwm ua kom sov (txog li 70 degrees). Thaum kawg, cov flakes yuav tsis lwj sai sai. Vim hais tias oats yog cov rog rog, cov flakes yuav sai sai ua rancid. Nplej, spelled, thiab barley txhua tus muaj roj cov ntsiab lus tsuas yog 2.5 feem pua, rye tsuas yog 1.6 feem pua, thaum oats muaj tshaj 7 feem pua - qhov sib txawv loj.
Nyob rau hauv cov ntaub ntawv ntawm qee cov vitamins B tshwj xeeb, txawm li cas los xij, muaj qhov poob loj heev vim yog cua sov lossis ua cov nplej rau hauv flakes. Cov ntsiab lus ntawm vitamin B3 poob los ntawm ntau tshaj ib nrab, thiab cov ntsiab lus ntawm vitamin B6 nyob rau hauv oat flakes tsuas yog ib feem ntawm cov oats tag nrho. Cov hlau thiab zinc cov ntsiab lus kuj tseem qis me ntsis hauv oat flakes dua li ntawm tag nrho cov oat nplej.
Lub oat grain kuj rhuab
Tab sis yog vim li cas HaferKORN tseem rhuab tsis yog tag nrho meej thaum xub thawj siab ib muag. Tom qab tag nrho, tsis muaj nplej los yog rye los yog barley los yog lwm yam nplej yog rhuab ua ntej lawv yuav muag. Cov oats ua, tab sis tsis yog txhua tus oats.
Muaj ob hom oats: spelled oats thiab liab qab oats. Spelled oats muaj ntau ntau tshaj li liab qab oats. Vim tias nws yooj yim dua kom loj hlob thiab ua kom muaj txiaj ntsig ntau dua. Nws tsis yog yooj yim rau cov kab mob fungal, vim nws cov nplej yog ib puag ncig los ntawm kev tiv thaiv husk, txawm fused nrog nws. Nyob rau hauv cov ntaub ntawv ntawm liab qab oats, ntawm qhov tod tes, cov nplej tuaj yeem sib cais los ntawm lawv cov husks los ntawm threshing. Nrog rau cov cuab yeej no, nws zoo ib yam li cov tsiaj qus oats - thiab ib yam li lawv, nws kuj tshwm sim ntau zaus hauv cov qus.
Spelled oats yog rhuab, liab qab oats tsis
Txawm li cas los xij, qhov txiaj ntsig zoo hauv kev cog qoob loo yog qhov tsis zoo hauv kev ua haujlwm. Cov husks nyuaj heev, uas yog vim li cas unpeeled oat husks tsis tuaj yeem noj los ntawm tib neeg. Yog li ntawd, oat nplej yuav tsum tau ua ntej yuav tsum tau ua haujlwm hnyav ua ntej nws tuaj yeem ua tiav rau hauv flakes, groats, lossis hmoov.
Txhawm rau pab txhawb cov txheej txheem tev, cov ntawv sau oats yog thawj zaug tua, uas txhais tau hais tias lawv tau kho ua ntej ntawm ib ncig ntawm 80 txog 90 degrees - ob qho tib si hauv cov pa thiab cov organic oat ntau lawm. Ntawm chav kawm, xws li nplej tsis muaj peev xwm ntawm germinating, leej twg uas xav kom loj hlob oat sprouts los yog oat nyom yuav pom. Nws tsis ua haujlwm.
Txawm li cas los xij, cua sov lub oat grain yuav tsum tsis tsuas yog ua kom yooj yim dua tab sis kuj muaj lwm yam zoo. Piv txwv li, ib tug xav ua kom tiav qib zoo ntawm ziab ntawm oat grain. Vim hais tias cov nplej noo noo yuav tsum tsis txhob ntau tshaj 14 feem pua. Txwv tsis pub, cov nplej tuaj yeem pib pwm thaum khaws cia.
Txij li cov txheej txheej txheej ntawm cov nplej thiab cov kab mob muaj roj ntau puas thaum lub sij hawm tev, cov roj cov ntsiab lus ntawm oats kuj tuaj yeem ua rau fatty acids spoiling yooj yim dua. Txawm li cas los xij, cua sov inactivates fat-splitting enzymes nyob rau hauv oat grain thiaj li hais tias oat rog tsis mus rancid. Incidentally, oat rog muaj ib tug sib npaug fatty acid piv (2: 2: 1, polyunsaturated: monounsaturated: saturated fatty acids).
Cov tshuaj iab raug tshem tawm
Lwm qhov kev sib cav rau cua sov yog qhov saj, uas yuav yog nuttier raws li qhov tshwm sim, tab sis nws kuj yog tias koj tsuas yog xav ua kom cov txheej txheem cua sov tsim nyog rau cov neeg siv khoom vim qhov kev paub tau pom tias cov flakes hauv tsev los ntawm unheated oats kuj saj zoo.
Txawm li cas los xij, yog tias koj noj cov oats tsis muaj cua sov, lawv yuav saj iab, raws li oat manufacturers. Qhov ntawd yuav nkag siab tau vim tias liab qab oats ib txwm muaj cov tshuaj iab ntau dua li sau cov oats.
Txawm li cas los xij, txij li cov liab qab oats tau ua tiav rau hauv cov nplej tshiab muesli lawm (qhov no yog nyoos, yog li nws tsis yog cua sov), qhov taw tes no tsis cuam tshuam rau tag nrho cov khoom noj. Nws tseem yuav tsum tau txiav txim siab tias cov tshuaj iab muaj peev xwm txhawb kev noj qab haus huv. Txawm li cas los xij, kev lag luam khoom noj tau ua txhua yam nws tuaj yeem tshem tawm cov tshuaj iab ntawm cov zaub mov, tsis yog los ntawm cov zaub nyoos, zaub ntsuab, zaub qhwv, lossis nplej. Ntau tus neeg yog li tam sim no tig mus rau kev npaj tshuaj iab raws li kev noj haus ntxiv kom them nyiaj rau qhov tsis muaj cov tshuaj iab.
Yog tias koj xav ua noj oats, koj tuaj yeem yooj yim siv "ib txwm" oats rau cov zaub mov ua noj, vim cov zaub mov nyoos tsis tas yuav tsum muaj ntawm no.
Yuav oats - dab tsi los saib xyuas
Yog hais tias koj xav yuav oats thiab tus nqi unheated oats, ces xyuam xim rau cov khoom piav qhia ntawm cov manufacturers.
(Spelt) oats yog cov rhuab / kiln-dried oats
Koj tuaj yeem paub cov oats uas muaj cua sov los ntawm cov cim hauv qab no: piv txwv li B. yog tias lub pob hais tias "oats peeled" los yog "oats dehusked" los yog nws tau muab sau tseg tias cov oats tsis muaj germinable lawm. Qee qhov xwm txheej, nws tau hais meej meej tias nws tau ua kom sov, steamed, lossis tua - yam tsawg kawg hauv cov khw muag khoom tshwj xeeb pob tshab. Lo lus "spelled oats", ntawm qhov tod tes, tsis tshua siv.
Incidentally, lo lus "unpeeled" tsis yog synonymous nrog liab qab oats. Nws yog qhov tseeb hais tias liab qab oats yog qhov yooj yim unpeeled vim hais tias lawv Ameslikas muaj husks uas tsis tuaj yeem tev nyob rau hauv thawj qhov chaw. Txawm li cas los xij, "unhulled oats" kuj tuaj yeem yog unhulled spelled oats uas tseem muaj lawv cov husks thiab z. B. muaj nyob rau hauv kev lag luam pub rau cov noog, tab sis tsis yog hauv kev lag luam khoom noj. Yog li ntawd, nws tsis yog qhov tsim nyog los ua qhov kev txiav txim siab hauv khw muag khoom noj khoom haus thiab yuav khoom ntau dua ntawm cov oats pheej yig, uas qee tus neeg yos hav zoov tau ua tiav thiab poob siab heev tom qab ntawd.
Hauv cov khw muag khoom noj khoom haus, ib qho kev lag luam ntau dua nrog cov ntaub ntawv tshaj li kev lag luam organic. Feem ntau tsuas muaj "tawm" ntawm pob. Ntawm no ib qho tuaj yeem xav tias yuav luag 100% tseeb tias nws tsis yog liab qab oat, tshwj xeeb tshaj yog vim qhov no kuj tseem yuav kim dua li cov plhaub tau hais tawm thiab nws tseem yuav tau tshaj tawm raws li.
Liab qab oats yog unheated oats
Hauv kev lag luam organic, yog li ntawd, feem ntau, "liab qab oat" yog sau rau ntawm daim ntawv lo uas muaj liab qab oat hauv nws. Tsis tas li "oats germinable" los yog "oats nyob rau hauv cov zaub mov zoo" yuav qhia tau hais tias cov oats tsis rhuab thiab yog li liab qab oats. Cov liab qab oat los ntawm Donath Mühle tau txawm tau muab lub chaw tsim khoom tsim "sprout oat", uas qhia tias muaj peev xwm loj hlob ntawm 90 feem pua. Ntau lwm cov tuam txhab lag luam hais tias qhov no yog "tsuas yog" 80 feem pua.
Txawm li cas los xij, tej zaum nws yuav yog qhov liab qab oat germinates tsis zoo yog tias koj xav cog oat sprouts los yog oat nyom ntawm nws. Qhov no nyob rau hauv lem tsis tas yuav yog vim qhov zoo ntawm oats, tab sis kuj tuaj yeem yog vim qhov xwm txheej ntawm oats. Vim tias oats yog cov kab mob khaub thuas thiab qee zaum kuj hu ua kab mob tsaus, lawv thawj zaug xav tau lub caij txias kom lawv tuaj yeem tawg tau (tso rau hauv lub tub yees rau ob peb hnub / lub lis piam). Yog hais tias nws tseem tsis germinate nyob rau hauv ib txwm germination tej yam kev mob, nws yuav pab tau kom sim kom nws tsaus ntuj los yog, yog hais tias koj xav sow nws sab nraum zoov, rake nws nyob rau hauv me ntsis.
Oat bran thiab oatmeal
Ntxiv nrog rau oats thiab oat flakes, muaj lwm yam oat khoom ntawm lub khw. Lub oat bran yuav tsum tsis txhob totaub nrog cov husks. Es tsis txhob, nws yog cov kab mob thiab cov txheej txheej sab nrauv (uas ntim cov nplej hauv qab husk). Oat bran yog muag raws li qhov chaw ntawm fiber ntau vim nws muaj ntau ntawm soluble fiber beta-glucan. Koj noj oat bran - piv txwv li B. 1 tbsp txhua hnub - tshwj xeeb tshaj yog txhawm rau txhawb kev zom zaub mov, txo qis cov roj cholesterol, lossis nrog kev poob phaus vim nws muaj cov nyhuv satiating. Nco ntsoov: Raws li tag nrho cov fiber ntau, koj yuav tsum haus dej kom ntau (1 200 ml khob dej ib teaspoon) thaum noj oat bran.
Lub coarsely crushed oat grain yog hu ua oat groats. Muaj ntxhib, nruab nrab, thiab nplua groats. Nyob ntawm seb qhov degree ntawm fineness, cov groats yog simmered nyob rau hauv cov zaub mov los yog dej rau 5 mus rau 20 feeb thiab ces o ntawm lub qhov cub switched rau lwm 20 mus rau 30 feeb. Nws tuaj yeem muab ntxiv rau cov kua zaub los yog stews, tab sis kuj tau ua ib qho khoom noj qab zib los yog qab zib - zoo ib yam li porridge - rau pluas tshais. Txij li thaum groats siav, lawv feem ntau yog ua los ntawm spelled oats.
Gluten-dawb oat hmoov rau oat mis nyuj
Ntxiv nrog rau almond mis nyuj thiab mis nyuj, oat mis nyuj yog tej zaum cov mis nyuj zoo tshaj plaws. Nws tuaj yeem siv rau kev ua noj, ci, thiab khoom qab zib. Tab sis oat mis nyuj kuj saj qab ntawm nws tus kheej los yog nyob rau hauv ib co co. Lub khw muag khoom oat mis nyuj feem ntau muaj roj, thickeners, thiab flavorings. Yog hais tias koj xav tau cov mis nyuj ntshiab oat tab sis tsis xav mus dhau qhov hassle ntawm koj tus kheej los yog tsis muaj sij hawm, nws muaj ib tug yooj yim txoj kev:
Organic oat haus hmoov los ntawm Unmilk. Nws tsuas muaj gluten-dawb oats, tsis muaj dab tsi ntxiv. Muab ob peb ntsuas diav rau hauv ib lub raj mis dej, co lub raj mis - thiab cov mis nyuj oat yog npaj txhij.
Xaus: Thaum muas oats, xyuam xim rau qhov zoo!
Thaum muas oats, nws nyob ntawm koj tus kheej cov khoom noj thiab yog li ntawm koj tus kheej cov qauv zoo. Yog tias koj zom oats hauv tsev rau koj cov porridge tshiab los yog ua oat flakes koj tus kheej thiab muaj nuj nqis rau cov zaub mov zoo, ces nco ntsoov yuav cov oats liab qab. Tsuas yog qhov no yog tsis kho thiab muaj tag nrho cov ntsiab lus ntawm tag nrho cov tseem ceeb tshuaj ntawm cov muaj sia nyob oat grain. Txawm li cas los xij, ib txwm grind / flake lub oats ua ntej noj. Txwv tsis pub, nws yuav sai sai mus rancid thiab lwj.
Txawm li cas los xij, tam sim no muaj cov oat flakes hauv cov zaub mov tsis zoo ntawm lub khw los ntawm cov tuam txhab tshwj xeeb (xws li Govinda). Cov oats txawm sprouted ua ntej lawv yuav crushed rau hauv flakes, uas ua rau kom lub bioavailability ntawm cov tseem ceeb tshuaj uas lawv muaj thiab kuj alkaline peev xwm ntawm flakes.
Yog tias koj xav yuav oats liab qab los ntawm ib lub zeb uas cov oats muag qhib, nug seb lawv yog hom oats.
Yog tias koj xav npaj zaub mov sov los ntawm oats, koj tuaj yeem siv cov oats feem ntau sau.
Tsis txhob khaws cov oats liab qab hauv koj lub tsev ntev ntev, vim tias lawv muaj lub neej txee luv dua li thermally stabilized spelled oats. Txawm li cas los xij, nws yuav khaws cia rau ob peb lub hlis yog tias khaws cia rau hauv qhov chaw qhuav thiab tsaus.
Ib txwm yuav oats organic thiab oat khoom. Kev ntsuam xyuas hauv xyoo tas los no tau qhia (xws li ÖKO-Test 2015) tias cov tshuaj tua kab muaj nyob hauv yuav luag txhua cov khoom siv oat. Cov seem ntawm cov teeb meem tshuaj herbicide glyphosate kuj tsis tu ncua.
Tsis tas li ntawd, ceev faj tsis txhob yuav cov khoom oat uas tuaj hauv cov duab los yog cov ntawv sau. Tsis tas li ntawd, cov tshuaj tsw qab hydrocarbons (MOAH) lossis cov dej muaj kuab lom (MOSH), uas suav tias yog carcinogenic txawm tias me me, tuaj yeem txav los ntawm cov ntim rau hauv cov zaub mov.
Txawm hais tias cov tshuaj no twb tau kuaj pom hauv cov ntim yas (lawv yog luv rau POSH), lawv tsis tshua muaj ntau dua li cov ntawv ntim ntawv / cardboard. Yog li txawm tias tom kawg yog tus phooj ywg zoo dua qub thiab oatmeal tiv thaiv los ntawm lub teeb, tuaj yeem muaj kev noj qab haus huv tsis zoo ntawm no.
Nyob rau hauv txhua rooj plaub, peb xav kom hu rau lub chaw tsim tshuaj paus ntawm koj nyiam oatmeal. Qhov no yog tib txoj hauv kev uas koj tuaj yeem txiav txim siab seb qhov kev ntsuas tau raug coj los tiv thaiv kev sib kis nrog cov roj ntxhia hauv cov roj.
