Micah Stanley
Iivithamini ezixabisekileyo kunye neemaminerali zigcinwa kuphela kwinqanaba elikhulu kwi-oats okanye i-oat flakes ukuba ayishushu.
Thenga i-oats - nikela ingqalelo kumgangatho
Njengakuko nakuphi na ukutya, kufuneka uhlawule kumgangatho olungileyo xa uthenga i-oats. I-oats ithathwa njengomthombo olungileyo weprotheyini, umthombo obalaseleyo weevithamini kunye neeminerali, kwaye ikwayenye yeenkozo ezihlala zinyanyezelwa ngabantu abanovelwano kwigluten - ubuncinci ukuya kuthi ga kwisixa esithile. Ekubeni i-oats nayo incasa kakuhle kakhulu, yenye yezona mveliso zengqolowa ezidumileyo kwixesha lethu ngendlela ye-oat flakes.
I-oatmeal ihlala ishushu
Akukho mntu uya kumangaliswa kukuba i-oatmeal ihlala ishushu (ubuncinci ukuya kuma-70 degrees). Ekugqibeleni, iiflakes ziya konakala ngokukhawuleza. Ngenxa yokuba ii-oats ziziinkozo ezinamafutha amaninzi, iiflakes ziya kukhawuleza zibe ne-rancid. Ingqolowa, i-spelled, kunye nerhasi nganye inomxholo wamafutha we-2.5 ekhulwini kuphela, i-rye kuphela i-1.6 yeepesenti, ngelixa i-oats ine-7 ekhulwini-umahluko omkhulu.
Kwimeko yezinye iivithamini ze-B ngokukodwa, nangona kunjalo, kukho ilahleko enkulu ngenxa yokufudumeza okanye ukulungiswa kweenkozo kwiiflakes. Umxholo we-vitamin B3 uwela ngaphezu kwesiqingatha, kwaye umxholo we-vitamin B6 kwi-oat flakes kuphela kwisithandathu kwi-oats epheleleyo. I-iron kunye ne-zinc content nayo ingaphantsi kancinci kwi-oat flakes kune-oat grain yonke.
Ingqolowa ye-oat nayo ishushu
Kodwa kutheni i-HaferKORN ikwashushu ayicacanga ngokupheleleyo xa uyijonga nje. Ngapha koko, ingqolowa okanye irhasi okanye irhasi nalo naluphi na olunye ukhozo alutshiselwa ngaphambi kokuba luthengiswe. I-oats yenza, kodwa kungekhona yonke i-oat.
Kukho iintlobo ezimbini zee-oats: i-oats epelekiweyo kunye ne-naked oats. I-oats e-spelled ixhaphake kakhulu kune-oats ehamba ze. Kuba kulula ukuyikhulisa kwaye ivelisa izivuno eziphezulu. Ayinabungozi kangako kwizifo zokungunda, kuba iinkozo zayo zijikelezwe likhoba elikhuselayo, lide lidityaniswe nalo. Kwimeko yee-oats ze-ze, kwelinye icala, iinkozo zinokwahlulwa kwii-husk zazo ngokubhula nje. Ngale propati, ifana kakhulu ne-oats yasendle - kwaye njengabo, iyenzeka rhoqo kwintlango.
I-oats e-spelled iyafudumala, i-oats enqunu ayikho
Nangona kunjalo, i-advanteji yekhoba ekulimeni yinto engalunganga ekuqhubeni phambili. Amakhoba aqinile, yiyo loo nto amakhoba e-oatmeal angacolwanga akanakutyiwa ngabantu. Ke ngoko, ukhozo lweoat kufuneka luqale lukhutshelwe ngamandla phambi kokuba lucocwe lube ziiflakes, iigroats okanye umgubo.
Ukuze kuququzelelwe inkqubo yokucoca, i-oats epelisiweyo iqala ukutshiswa, oku kuthetha ukuba iphathwa kwangaphambili malunga ne-80 ukuya kwi-90 degrees - zombini kwimveliso ye-oat eqhelekileyo kunye ne-organic. Kakade ke, loo ngqolowa ayisakwazi ukuntshula, nto leyo eya kubonwa nguye nabani na ofuna ukukhulisa i-oat sprouts okanye i-oat grass. Ayisebenzi.
Nangona kunjalo, ukufudumeza iinkozo ze-oat akumele kwenze kube lula ukuxobula kodwa kube nezinye iingenelo. Ngokomzekelo, umntu ufuna ukufezekisa iqondo elingcono lokumisa i-oat grain. Ngenxa yokuba ukufuma okuziinkozo akufuneki kube ngaphezu kweepesenti ezili-14. Ngaphandle koko, iinkozo zinokuqala ukubumba ngexesha lokugcinwa.
Ekubeni iileya zangaphandle zengqolowa kunye ne-fat-fat germ zonakaliswe ngexesha lokuxobula, umxholo ophezulu we-oats unokukhokelela ekubeni i-fatty acids yonakalise ngokulula. Nangona kunjalo, ukufudumeza kwenza i-enzymes yokuqhawula amafutha kwi-oat grain ukuze i-oat fat ingahambi. Ngokuzenzekelayo, i-oat fat ine-fatty balanced acid ratio (2: 2: 1, i-polyunsaturated: i-monounsaturated: i-saturated fatty acids).
Izinto ezikrakra ziyasuswa
Enye ingxabano yokufudumeza yincasa, enokuthi ibe mnandi ngenxa yoko, kodwa inokuba ufuna ukwenza inkqubo yokufudumeza eyimfuneko yobugcisa ibe nencasa kumthengi kuba amava abonise ukuba iiflakes zasekhaya ezivela kwi-oats ezingatshiswanga nazo zinencasa emangalisayo.
Nangona kunjalo, ukuba upheka i-oats engatshiswanga, baya kunambitha okukrakra, ngokutsho kwabakhiqizi be-oat. Oko kuya kuqondakala kuba i-oats ehamba ze ngokwemvelo iqulethe izinto ezikrakra ngaphezu kwe-oats epela.
Nangona kunjalo, ekubeni i-oats ehamba ze icutshungulwa kwi-muesli entsha yengqolowa (oku kuluhlaza, ngoko akutshisi), le ngongoma ayifanelekanga kuninzi lokutya okupheleleyo. Kufuneka kwakhona kuthathelwe ingqalelo into yokuba izinto ezikrakra zinamandla aphezulu okukhuthaza impilo. Noko ke, ishishini lokutya lenza konke elinako ukuze lisuse izinto ezikrakra ekutyeni, nokuba kukwiisaladi, imifuno enamagqabi aluhlaza, ikhaphetshu, okanye iinkozo. Abantu abaninzi ke ngoku babhenela kumalungiselelo ezinto ezikrakra njengesongezelelo sokutya ukubuyisela ukunqongophala okuqhelekileyo kwezinto ezikrakra.
Ukuba ufuna ukupheka i-oats, ungasebenzisa ngokulula i-oats "eqhelekileyo" ekuphekeni zokupheka, ekubeni umgangatho wokutya okuluhlaza awufuni apha.
Ukuthenga i-oats - into ekufuneka uyijonge
Ukuba ufuna ukuthenga i-oats kwaye uxabise i-oats engatshisiyo, ke ubeke ingqalelo kwiinkcazo zemveliso zabavelisi abachaphazelekayo.
(Spelt) oats zioti ezitshisiweyo/zomisiweyo
Uyakwazi ukuqaphela i-oats eshushu ngezi mpawu zilandelayo: umz. Kwezinye iimeko, kuchazwe ngokucacileyo ukuba iye yafudunyezwa, yatshiswa, okanye yatshiswa - ubuncinane kwiivenkile zeengcali ze-organic. Igama elithi "spelled oats", kwelinye icala, alifane lisetyenziswe.
Ngelishwa, igama elithi "i-unpeeled" alifani ne-oats ehamba ze. Kuyinyani ukuba i-oats ehamba ze ayipelwanga kuba ekuqaleni inamakhoba angenako ukuxotyulwa kwasekuqaleni. Nangona kunjalo, “ioats enganqunywanga” inokuphinda ikhutshwe i-oats epelethiweyo esenamakhoba kunye no-z. B. inikezelwa kurhwebo lokutya kweentaka, kodwa hayi kurhwebo lokutya. Ngoko ke akuloncedo nakanye ukwenza isivumelwano esicingelwayo kwivenkile yogcino-zilwanyana nokuthenga izixa ezikhulu zeoats ezinexabiso eliphantsi, nto leyo esele yenziwe ngabanye abazingeli bentengiso baza baphoxeka kakhulu emva koko.
Kwivenkile enkulu eqhelekileyo, umntu unoqoqosho kakhulu ngolwazi kunorhwebo lwendalo. Kudla ngokubakho “ukukhutshwa” kuphela kwiphakheji. Apha umntu unokucinga malunga ne-100% ngokuqinisekileyo ukuba AYIKHO i-oat yeze, ngakumbi kuba oku kuya kuba nexabiso elingaphezulu kune-shelled spelled kwaye ngoko ke iyakupapashwa ngokufanelekileyo.
I-oats enqunu yi-oats engatshiswanga
Kwintengiso yezinto eziphilayo, ngoko ke, kwiimeko ezininzi, "i-oat enqunu" ibhaliwe kwileyibhile apho kukho i-oat enqunu kuyo. Kwakhona "i-oats ehlumayo" okanye "i-oats kumgangatho wokutya okukrwada" kuya kubonisa ukuba i-oats ayishushu kwaye ngoko i-oats ihamba. I-oat ye-ze evela ku-Donath Mühle ide yanikwa igama lomvelisi elithi "sprout oat", elibonisa ukuntshula okuphezulu kwe-90 yepesenti. Abanye abavelisi abaninzi bathi oku "kuphela" ngama-80 ekhulwini.
Nangona kunjalo, kunokwenzeka ukuba i-oat ye-oat ihluma kakubi ukuba ufuna ukukhulisa i-oat sprouts okanye i-oat grass kuyo. Oku ke akunyanzelekanga ukuba kube ngenxa yomgangatho we-oats, kodwa kunokubakho ngenxa yobume be-oats. Ngenxa yokuba i-oats ziintsholongwane ezibandayo kwaye ngamanye amaxesha zikwabizwa ngokuba ziintsholongwane ezimnyama, zifuna kuqala ixesha lokubanda ukuze zikwazi ukuntshula (zifakwe efrijini iintsuku/iiveki ezimbalwa). Ukuba ayikantshuli phantsi kweemeko eziqhelekileyo zokuntshula, kusenokuba luncedo ukuzama ukuyigcina imnyama okanye, ukuba ufuna ukuyihlwayela ngaphandle, yirhuqe kancinci.
I-oat bran kunye ne-oatmeal
Ukongeza kwi-oats kunye ne-oat flakes, kukho ezinye iimveliso ze-oat kwimarike. I-oat bran akufanele idideke kunye nama-husks. Endaweni yoko, yintsholongwane kunye namaleko angaphandle (agquma iinkozo phantsi kwekhoba). I-oat bran ithengiswa njengomthombo wefayibha kuba iqulethe izixa ezikhulu zefiber enyibilikayo beta-glucan. Uthatha i-oat bran - umz. B. 1 tbsp imihla ngemihla - ngokukodwa ukukhuthaza ukugaya, ukunciphisa amanqanaba e-cholesterol, okanye ukuhamba nokulahlekelwa kwesisindo kuba kunomphumo wokutya. Khumbula: Njengakuyo yonke ifayibha, kufuneka usele amanzi amaninzi (1 200 ml yeglasi yamanzi ngetispuni nganye) xa uthatha i-oat bran.
I-oat grain etyunyuziweyo ebizwa ngokuba yi-oat groats. Kukho iigroats ezirhabaxa, eziphakathi kunye nezicolekileyo. Ngokuxhomekeke kwiqondo le-fineness, i-groats ifakwe kwi-stock yemifuno okanye emanzini imizuzu emi-5 ukuya kwe-20 kwaye ivuvukale kwisitofu esicinyiweyo enye imizuzu engama-20 ukuya kwe-30. Inokongezwa kwiisuphu okanye kwi-stews, kodwa iphinde isetyenziswe njengesitya esinomsoco okanye esimnandi - esifana ne-porridge - isidlo sakusasa. Ekubeni i-groats iphekwe, ngokuqhelekileyo iyenziwa kwi-oats spelled.
I-oat powder engenaGluten yobisi lwe-oat
Ecaleni kobisi lwe-almond kunye nobisi lwerayisi, ubisi lwe-oat mhlawumbi lolona bisi lusekwe kwisityalo. Ingasetyenziselwa ukupheka, ukubhaka, kunye nezimuncumuncu. Kodwa i-oat milk ikwanencasa yodwa okanye kwi-shake. Ubisi lwe-oat oluthengwa evenkileni luhlala luneoyile, izinto ezityebisayo kunye neziqholo. Ukuba ungathanda ukuba nobisi lwe-oat olusulungekileyo kodwa ungafuni ukungena kwingxaki yokuzenzela okanye ungabi nalo ixesha, kukho isisombululo esilula kakhulu:
I-organic oat isiselo ngumgubo ovela kwi-Unmilk. Iqukethe kuphela i-oats-free oats, ayikho enye into. Beka iipuni ezimbalwa zokulinganisa kwibhotile yamanzi, xubha ibhotile - kwaye ubisi lwe-oat lulungile.
Isiphelo: Xa uthenga i-oats, nikela ingqalelo kumgangatho ofanelekileyo!
Xa uthenga i-oats, kuxhomekeke ekutyeni kwakho kwaye ngoko ke kwiikhrayitheriya zobuntu bakho. Ukuba usila i-oats ekhaya ukuze ufumane i-oat flakes yakho entsha okanye wenze i-oat flakes ngokwakho kwaye uxabise umgangatho wokutya okukrwada, qiniseka ukuba uthenga i-oats ehamba ze. Kuphela oku kungaphathwa kwaye kunomxholo opheleleyo wazo zonke izinto ezibalulekileyo ze-oat grain ephilayo. Nangona kunjalo, hlala usila / uqhekeza i-oats ngaphambi nje kokutya. Ngaphandle koko, iya kuhamba ngokukhawuleza kwaye yonakale.
Nangona kunjalo, ngoku kukho iioat flakes ezikwizinga lokutya okukrwada ezivenkileni ezivela kubavelisi abakhethekileyo (umz. Govinda). I-oats ide ihlume ngaphambi kokuba ityunyuzwe ibe yi-flakes, eyandisa i-bioavailability yezinto ezibalulekileyo eziziquletheyo kunye namandla e-alkaline yeeflakes.
Ukuba ufuna ukuthenga i-oats ehamba ze kwindawo yokusila apho i-oats ithengiswa evulekile, buza ukuba luhlobo luni lwe-oats.
Ukuba ufuna ukulungiselela isidlo esifudumeleyo kwi-oats, ungasebenzisa kwakhona i-oats ebhalwe ngokuqhelekileyo.
Musa ukugcina i-oats ze-ze kwikhaya lakho ixesha elide, njengoko zinobomi obufutshane beshelufu kune-oats epelisiweyo ezinzileyo. Nangona kunjalo, iya kugcina iinyanga ezimbalwa ukuba igcinwe kwindawo eyomileyo nemnyama.
Soloko uthenge oats eziphilayo kunye neemveliso oat. Uvavanyo kwiminyaka yakutshanje lubonise (umz. ÖKO-Test 2015) ukuba iintsalela zezitshabalalisi zinokufunyanwa phantse kuzo zonke iimveliso zeoat eziqhelekileyo. Iintsalela ze-glyphosate ephikisanayo ye-herbicide nazo zifunyanwa rhoqo.
Kwakhona, qaphela ukuba ungathengi iimveliso ze-oat eziza ngekhadibhodi okanye i-overwraps yephepha. Kungenjalo, ii-hydrocarbons ezinevumba elimnandi (MOAH) okanye ii-saturated hydrocarbons (MOSH), ezithathwa ngokuba zi-carcinogenic nakwimilinganiselo emincinci, zinokufuduka zisuka kwipakethe ziye ekutyeni.
Nangona ezi zinto sele zichongiwe kwipakethe yeplastiki (zishunqulelwe kwi-POSH), zinqabile kakhulu kunemeko yokupakishwa kwephepha / ikhadibhodi. Ngoko nangona okokugqibela kuhambelana nokusingqongileyo kwaye i-oatmeal ikhuselwe ekukhanyeni, kunokubakho ukungonakali kwempilo apha.
Kwimeko nayiphi na into, sincoma ukuqhagamshelana nomenzi we-oatmeal oyithandayo. Le kuphela kwendlela onokumisela ngayo ukuba ngaba amanyathelo athathiweyo ukuthintela ukungcoliseka kweentsalela zeoyile yeminerali.
