Micah Stanley
Mavhitamini anokosha nemaminerari anongochengetwa kusvika pamwero mukuru muoti kana oat flakes kana asina kupisa.
Tenga oats - teerera kuhutano
Sezvakaita chero chikafu, iwe unofanirwawo kuterera kune yakanaka mhando kana uchitenga oats. Oats inoonekwa seyakanaka sosi yeprotein, yakanakisa sosi yevhitamini nemaminerari, uye zvakare imwe yezviyo zvinowanzoshivirirwa nevanhu vane hanya ne gluten - zvishoma kusvika kune imwe chiyero. Sezvo oats zvakare inonaka kwazvo, ndeimwe yezviyo zvakakurumbira zvigadzirwa zvenguva yedu nenzira ye oat flakes.
Oatmeal inogara ichipisa
Hapana munhu anoshamisika kuti oatmeal inogara ichipisa (kusvika ku70 degrees). Pakupedzisira, maflakes aizokurumidza kukanganisa. Nekuda kwekuti oats ane mafuta akawandisa zviyo, maflakes acho anokurumidza kunyungudika. Gorosi, zviperengo, uye bhari chimwe nechimwe chine mafuta anosvika 2.5 muzana chete, rye chete 1.6 muzana, nepo oats ane anopfuura 7 muzana - musiyano mukuru.
Munyaya yemamwe mavhitamini eB kunyanya, zvisinei, kune kurasikirwa kwakanyanya semugumisiro wekupisa kana kugadzirwa kwezviyo mumaflakes. Iyo vhitamini B3 yemukati inowira neinopfuura hafu, uye vhitamini B6 yemukati mune oat flakes inongova yechitanhatu yeiyo mune yakazara oats. Iyo iron uye zinc yemukati zvakare yakadzikira zvishoma muoat flakes kupfuura mune yakazara oat zviyo.
Iyo oat zviyo zvakare inopisa
Asi nei iyo HaferKORN ichidziya zvakare haina kujeka zvachose pakutanga kutarisa. Pamusoro pazvo, hapana gorosi kana rye kana bhari kana zvimwe zviyo zvinopiswa zvisati zvatengeswa. Oats anoita, asi kwete oat yose.
Kune marudzi maviri emaodza: spelled oats uye naked oats. Spelled oats yakawanda zvikuru kupfuura yakashama oats. Nekuti iri nyore kurima uye inobereka goho repamusoro. Haisi kunyanya kubatwa nezvirwere zvefungal, sezvo zviyo zvayo zvakakomberedzwa nehutu hwekudzivirira, kunyange kusanganiswa nayo. Kana iri oats yakashama, kune rumwe rutivi, zviyo zvinogona kupatsanurwa kubva kumakoko avo nekungopura. Nepfuma iyi, yakanyanya kufanana neyemusango oats - uye kungofanana navo, inowanzoitika kakawanda musango.
Spelled oats inopisa, isina kupfeka oats haisi
Nekudaro, iyo husk mukana mukurima idambudziko mukugadzirisa. Mazambiringa akaomarara, ndosaka sadza risina kupepereswa risingagoni kudyiwa nevanhu. Naizvozvo, tsanga dzeoat dzinofanira kutanga dzanyungudutswa nesimba dzisati dzagadzikwa kuita maflakes, zviyo, kana hupfu.
Kuti zvifambise kupenengura, mapeterwa oats anotanga kupiswa, zvinoreva kuti anofanorapwa paanenge 80 kusvika 90 madhigirii - ese ari akajairwa uye organic oat kugadzirwa. Zvechokwadi, zviyo zvakadaro hazvichakwanisi kumera, izvo chero munhu anoda kukura oat sprouts kana oat grass achazviona. Hazvishande.
Zvisinei, kupisa zviyo zveoat hazvifaniri kungoita kuti peeling zvive nyore asiwo kune zvimwe zvakanakira. Semuenzaniso, munhu anoda kuwana dhigirii iri nani yekuomeswa kwezviyo zveoat. Nekuti mwando wezviyo haufanire kunge unopfuura 14 muzana. Zvikasadaro, zviyo zvinogona kutanga kuumba panguva yekuchengetedza.
Sezvo zvidimbu zvekunze zvezviyo uye utachiona hwepamusoro-mafuta zvakakuvadzwa panguva yekusvuura, mafuta akawanda ehuti anogonawo kutungamirira kumafuta acids kukanganisa nyore nyore. Nekudaro, kupisa kunomisa mafuta-anotsemura ma enzymes mune oat zviyo kuitira kuti oat mafuta arege kuenda rancid. Sezvineiwo, oat mafuta ane yakaenzana fatty acid reshiyo (2:2:1, polyunsaturated: monounsaturated: saturated fatty acids).
Zvinhu zvinovava zvinobviswa
Imwe nharo yekupisa ndiyo kuravira, izvo zvingave zvine nutier semhedzisiro, asi zvinogona zvakare kuti iwe unongoda kuita tekinoroji inodiwa yekudziya nzira inonaka kune mutengi nekuti ruzivo rwakaratidza kuti maflakes ekumba kubva kune asina kupisa oats anonakawo.
Zvisinei, kana iwe ukabika oats asina kupisa, ivo vaizoravira kuvava, maererano nevagadziri veoat. Izvi zvinonzwisisika sezvo oats yakashama kazhinji ine zvinhu zvinovava kupfuura spelled oats.
Zvisinei, sezvo oats yakashama inogadziriswa muesli yezviyo zvitsva zvakadaro (iyi yakasvibirira, saka haina kupisa), iyi pfungwa haina kukodzera kune zvakawanda zvekudya zvakakwana. Inofanirawo kutariswa kuti zvinhu zvinovava zvine hutano hwepamusoro hunogona kusimudzira. Zvakadaro, indasitiri yezvekudya iri kuita zvese zvainogona kubvisa zvinhu zvinovava kubva muchikafu, zvingave kubva kumasaladhi, miriwo yemashizha egirinhi, makabheji, kana zviyo. Naizvozvo vanhu vazhinji vava kutendeukira kukugadzirira zvinhu zvinovava sechikafu chekuwedzera kutsiva kushaikwa kwakajairika kwezvinhu zvinovava.
Kana iwe uchida kubika oats, iwe unogona zvechokwadi kushandisa nyore "yakajairika" oats pakubika mabikirwo, sezvo mbishi mhando yekudya haidiwe pano.
Kutenga oats - chii chekutarisira
Kana iwe uchida kutenga oats uye kukoshesa unheated oats, zvino teerera kune zvinotsanangurwa zvechigadzirwa zvevagadziri vakasiyana.
(Spelt) oats ndiwo anopisa / akaomeswa oats
Unogona kuziva oats inopisa nezviratidzo zvinotevera: semuenzaniso B. kana pasuru ichiti "oats yakasvuurwa" kana "oats dehusked" kana zvinoonekwa kuti iwo oats haachamera. Mune zvimwe zviitiko, zvinonyatsotaurwa kuti yakapiswa, yakabikwa, kana kupiswa - zvirinani muzvitoro zvinoonekera organic nyanzvi. Izwi rokuti "spelled oats", kune rumwe rutivi, harina kumboshandiswa.
Sezvineiwo, izwi rekuti "isina kupepetwa" harina kufanana neakashama oats. Ichokwadi kuti oats dzakashama hadzina kupepetwa nekuti dzakatanga dziine mateko asingakwanise kupepetwa. Zvisineyi, “maodza asina kuchekwa” anogonawo kuchekwa achipereterwa oats achine makoko uye z. B. inopihwa mukutengesa chikafu cheshiri, asi kwete mukutengesa kwechikafu. Naizvozvo hazvina zvazvinobatsira kuita kutengeserana kunofungidzirwa muchitoro chenzvimbo inochengeterwa mhuka uye kutenga zvitsama zvikuru zvehutsi dzakachipa dzinoenderana, izvo zvakatoitwa nevamwe vavhimi uye vakaodzwa mwoyo zvikuru pashure.
Muchitoro chekare, imwe yakanyanya hupfumi neruzivo kupfuura mukutengesa kweorganic. Kazhinji pane chete "kunze" pasuru. Pano munhu anogona kufunga neinenge 100% chokwadi kuti HAKUSI akashama oat, kunyanya sezvo izvi zvingave zvakare zvinodhura kupfuura iyo shelled yakapereterwa uye saka zvakare inogona kushambadzirwa saizvozvo.
Kushama oats ndiyo isina kupisa
Mukutengeserana kwehupenyu, saka, muzviitiko zvakawanda, "kushama oat" yakanyorwa pairi iyo pane yakashama oat mairi. Uyewo "germinable oats" kana "oats mumhando yezvokudya zvakasvibirira" zvingaratidza kuti oats haisi kupisa uye saka yakashama oats. Oat yakashama kubva kuna Donath Mühle yakatopihwa zita remugadziri "sprout oat", izvo zvinoratidza kumera kwakanyanya kwe90 muzana. Vamwe vagadziri vazhinji vanotaura izvi se "chete" 80 muzana.
Zvakangodaro, zvinogona kuve kuti iyo yakashama oat inomera zvisina kunaka kana iwe uchida kukura oat inomera kana oat uswa kubva mairi. Izvi zvakare hazvifanirwe kuve nekuda kwemhando yeoat, asi zvinogona zvakare kuve nekuda kwehunhu hweoat. Nekuti oats majemusi anotonhora uye dzimwe nguva anonziwo majemusi erima, anotanga anoda nguva yekutonhora kuitira kuti amere (kuisa mufiriji kwemazuva / mavhiki mashoma). Kana isati yamera pasi pemamiriro ekunze ekumera, zvingabatsira kuedza kuita kuti iite rima kana kuti, kana uchida kuidyara kunze, kuikwenya zvishoma.
Oat bran uye oatmeal
Mukuwedzera kune oats uye oat flakes, pane zvimwe zvigadzirwa zveoat pamusika. Iyo oat bran haifaniri kuvhiringidzwa nehutu. Asi, utachiona uye zvidimbu zvekunze (zvinoputira tsanga pasi pegoko). Oat bran inotengeswa sesosi yefiber nekuti ine yakawanda soluble fiber beta-glucan. Iwe unotora oat bran - eg B. 1 tbsp zuva nezuva - kunyanya kukurudzira kugaya, kuderedza cholesterol mazinga, kana kuperekedza kuora muviri nokuti ine satiating effect. Yeuka: Sezvakaita fiber yose, unofanira kunwa mvura yakawanda (1 200 ml girazi remvura pa teaspoon) paunotora oat bran.
Iyo oat tsanga yakapwanyika inonzi oat groats. Kune zvakakasharara, zvepakati, uye zvakatsetseka. Zvichienderana nehupamhi hwehunyoro, magirotsi anoputirwa mumuriwo wemuriwo kana mvura kwemaminetsi mashanu kusvika makumi maviri uye ozvimba pachitofu chakadzimwa kwemamwe maminetsi makumi maviri kusvika makumi matatu. Inogona kuwedzerwa kune soups kana stews, asiwo inoshandiswa sechinhu chinonaka chechidimbu kana chinotapira - chakafanana neporridge - kwekudya kwemangwanani. Sezvo groats yakabikwa, inowanzogadzirwa kubva kune spelled oats.
Gluten-isina oat powder yemukaka oat
Padivi pemukaka wemuarumondi nemupunga, mukaka weoat ungangove wakanyanya kunaka-wakagadzirwa mukaka. Inogona kushandiswa kubika, kubika, uye dhizeti. Asi mukaka weoat unonakawo uri wega kana kuti uchizunza. Mukaka weoat unotengwa muchitoro kazhinji une mafuta, makobvu, uye zvinonhuwirira. Kana iwe uchida kuve wakachena oat mukaka asi usingade kupfuura nekunetseka kwekuzvigadzira iwe pachako kana kungoshaya nguva, pane mhinduro iri nyore:
Iyo organic oat yekunwa hupfu kubva kuUnmilk. Inongosanganisira gluten-isina oats, hapana chimwe chinhu. Isa zvipuni zvishoma zvekuyera mubhodhoro remvura, zunza bhodhoro - uye mukaka weoat wakagadzirira.
Mhedziso: Paunenge uchitenga oats, teerera kune hutano hwakakodzera!
Paunenge uchitenga oats, zvinoenderana nekudya kwako uye nekudaro pane yako yemhando maitiro. Kana iwe uchikuya oats kumba kune yako nyowani yezviyo porridge kana kuita oat flakes iwe pachako uye uchikoshesa mhando yekudya mbishi, saka ita shuwa kutenga isina kupfeka oats. Izvo chete izvi hazvina kubatwa uye zvine zvizere zvezvinhu zvose zvinokosha zvezviyo zveoat mhenyu. Zvisinei, garai muchigaya/kunyudza oats musati madya. Zvikasadaro, yaizokurumidza kupera uye kuparara.
Zvakadaro, pari zvino pave nemaoat flakes mumhando yezvokudya zvisina kubikwa pamusika kubva kune vagadziri vakasarudzika (semuenzaniso Govinda). Iyo oats yakatomera isati yapwanyika kuita maflakes, izvo zvinowedzera bioavailability yezvinhu zvakakosha zvazviinazvo uyezve alkaline inogona yeflakes.
Kana uchida kutenga oats wakashama pachigayo panotengeswa oats wakashama, bvunza kuti rudzii rwemapfunde.
Kana iwe uchida kugadzirira chikafu chinodziya kubva kune oats, iwe unogona zvakare kushandisa iyo inowanzo spelled oats.
Usachengete wakashama oats mumba mako kwenguva yakareba, sezvo vane hupfupi hwehupenyu hwesherufu pane thermally yakagadzikana spelled oats. Zvisinei, ichagara kwemwedzi mishomanana kana ichichengetwa munzvimbo yakaoma uye ine rima.
Gara uchitenga organic oats uye oat zvigadzirwa. Miedzo mumakore achangopfuura yakaratidza (eg ÖKO-Test 2015) kuti zvisaririra zvemishonga yezvipembenene zvinogona kuwanikwa mune zvese zvakajairwa oat zvigadzirwa. Zvisaririra zvemushonga wemishonga glyphosate zvinogara zvichiwanikwa.
Uyewo, chenjerera kuti usatenga zvigadzirwa zve oat zvinouya mumakadhibhodhi kana mapepa akaputirwa. Zvikasadaro, ma hydrocarbons anonhuwirira (MOAH) kana saturated hydrocarbons (MOSH), ayo anoonekwa secarcinogenic kunyangwe muhuwandu hudiki, anogona kusimuka kubva mupakeji kuenda muchikafu.
Kunyange zvazvo zvinhu izvi zvakatoonekwa mumapuranga epurasitiki (zvakapfupiswa kuti POSH), zvinowanzoitika zvishoma pane zviri kuitika pamapepa / makadhibhokisi. Saka kunyange kana iyo yekupedzisira ichinyanya kushamwaridzana kwezvakatipoteredza uye oatmeal yakadzivirirwa kubva kuchiedza, panogona kunge kune hutano husina kunaka pano.
Chero zvazvingaitika, tinokurudzira kubata mugadziri weoatmeal yaunofarira. Iyi ndiyo chete nzira yaunokwanisa kuona kana matanho akatorwa kudzivirira kusvibiswa nemafuta emamineral asara.
