John Myers
Kuzo zonke izinhlamvu ezijwayelekile, ama-oats cishe angcono kakhulu futhi anempilo kakhulu. Ama-oats kanye nama-oat flakes ane-gluten ephansi futhi ngesikhathi esifanayo anomsoco ngaphezu kwazo zonke ezinye izinhlobo zokusanhlamvu. Ngakho-ke akumangalisi ukuthi i-oatmeal ingenye yokudla okuthandwa kakhulu.
I-Oats - Okusanhlamvu okuncane kakhulu kodwa okuqinile
Ama-Oats (i-Avena sativa) enza okusanhlamvu kwawo ku-panicle enamagatsha amaningi. Ngakho-ke hhayi esikhwebeni esisodwa njengokolweni, i-rye, ibhali noma isipelingi. Cishe kwakuyi-oats, imbewu abantu ababevame ukuyiqoqa ezikhathini ezikude futhi bahlanganiswe ekudleni kwabo ngaphandle kokuyihlakulela ngokuqondile.
Okokugcina, isizathu esiyinhloko sokuthi kungani ama-oats akhethwa ukuba aqoqwe ngaphezu kwezinye izinhlamvu zasendulo kwakuwukunambitheka kwawo okuvelele. I-Oats inambitheka kakhulu kunazo zonke izinhlobo zokusanhlamvu - okungenani uma ufuna ukudla ama-muesli amasha, ama-flakes noma uphuthu.
Ubisi lwe-oat olunempilo futhi olusheshayo
Ubisi lwe-oat (isiphuzo se-oat) yisiphuzo esimnandi kakhulu. Ngezansi uzothola iresiphi yobisi lwe-oat eyenziwe ekhaya. Ubisi lwe-oat oluthengiwe esitolo ngokuvamile luqukethe izithasiselo (amafutha, ama-thickeners, ama-flavorings). Enye indlela enhle nesheshayo impushana yesiphuzo se-oat ephilayo evela ku-Unmilk. Akuqukethe lutho ngaphandle kwama-oats amnandi angenayo i-gluten. Vele wengeze amacembe ambalwa ebhodleleni lamanzi - bese unyakazisa futhi ujabulele! Kunjalo, ungakwazi ukwengeza i-vanilla noma isinamoni noma uhlanganise esithelweni.
Oats - okusanhlamvu kwasekuqaleni
Njengoba i-oats ingakhiqizi futhi akulula ukuyivuna njengezinhlamvu ze-ear, ukunakwa okuncane kwakhokhelwa ama-oats izinkulungwane eziningi zeminyaka. Yingakho i-oats iwukusanhlamvu okwaba isisulu sokuzalaniswa komuntu ekugcineni kangangokuthi ngisho nanamuhla cishe iphakathi kwembewu yokuqala yotshani.
Nakuba ukolweni nebhali bekugxilwe kakhulu emisebenzini yokuzalanisa kusukela ekuqaleni kwezolimo eminyakeni engaphezu kuka-10,000 edlule, ukuzalaniswa kwama-oats kwaqala eminyakeni engu-3,000 edlule - ngoba inani langempela lama-oats lase liqashelwe ekugcineni:
Ukuqina kwayo, yingakho iphinde ichume emhlabathini ompofu, nokunotha kwayo ngemisoco, okwedlula kude izakhi nezinto ezibalulekile ezitholakala kwezinye izinhlobo zokusanhlamvu, kuyenza ikhetheke kakhulu.
Oats kanye ne-oatmeal - Ngisho namanani amancane anele
Ama-oats angumphakeli omuhle kakhulu wezakhi zomzimba futhi, ngokungafani nerayisi noma ezinye izinhlobo eziningi zokusanhlamvu, ahlinzeka ngenani elikhulu namanani athakazelisayo ezakhi ezithile ezibalulekile nezinto ezibalulekile ngisho nalapho zidliwe ngamanani amancane:
Ama-oats nama-oat flakes esikhumba, izinwele nezinzwa
Amagremu angu-40 nje e-oatmeal kakade aqukethe ama-microgram angu-7.8 e-biotin, ahambisana nekota yomthamo wansuku zonke onconywayo. I-Biotin iqinisekisa izinwele ezinhle, isikhumba esinempilo, nezinzipho eziqinile. Endabeni yokulahlekelwa izinwele noma izinzipho eziphukayo, ngakho-ke kuhle ngaso sonke isikhathi ukucabanga ngokudla okwenyuka kwe-biotin kuhlanganiswe ne-zinc.
Futhi njengoba inhlanhla ingaba nayo, noma kunalokho i-oats, lokhu akuwona nje umthombo omuhle kakhulu we-biotin kodwa futhi umthombo omuhle kakhulu we-zinc umuntu ongawufisa. Ama-oats aqukethe okungenani i-zinc eningi (4.3 mg) nge-100 g ngayinye njenge-steak, uma kungenjalo.
Isimiso sezinzwa siyazuza futhi ngokunikezwa okuhle kwe-biotin, njengoba ukushoda kwe-biotin kuhlotshaniswa nokucindezeleka.
Ama-oats nama-oat flakes emizwa eqinile
Amagremu angu-40 we-oats aqukethe i-0.3 mg ye-vitamin B1, ehlanganisa ingxenye yesine yesidingo sansuku zonke. Akukho okunye okusanhlamvu okunokuqukethwe okuphezulu kwe-B1 njenge-oats. Futhi ngisho naphakathi kwama-pseudocereals, kukhona i-amaranth kuphela, engadlula i-oats ngokwe-B1 - kodwa kuphela nje.
I-Vitamin B1, kanye ne-B6, i-nerve vitamin par excellence, ukuze ukuntula kubonakale ngesiyezi, ukuqwasha, ukukhathala, nokuphazamiseka kwemizwa (isb.
I-B1 iphinde ibandakanye ekusetshenzisweni kwama-carbohydrates, okuholele ekutheni ushukela ubizwe ngokuthi isela lamavithamini. Ngoba i-B1 iyadingeka ukuze icutshungulwe, nakuba inganikezi noma iyiphi i-B1 ngokwayo. Ngakolunye uhlangothi, ama-oats anika umzimba i-B1 eningi kunalokho edingekayo ukuze kusetshenziswe ama-carbohydrates awo.
Ama-oats nama-oat flakes we-psyche elinganiselayo
Uma kuziwa kuvithamini B6, ama-oats - njenge-vitamin B1 - ahamba phambili futhi ahlinzeka okungenani kabili inani le-vitamin B6 yale nto ebalulekile kunezinye izinhlamvu ezicishe zibe ngu-1 mg nge-100 g.
Njengoba kushiwo ngenhla, i-vitamin B6 inakekela isimiso sezinzwa, kodwa futhi nempilo yegazi (njengoba ihileleke ekwakhekeni kwe-hemoglobin) nokukhiqizwa kwe-serotonin. Lokhu kokugcina kusho ukuthi uma uzizwa ungaphilile kahle engqondweni noma ungalali kahle, kufanele uhlale ucabanga nge-B6 noma, kunalokho, i-oats.
Ukuntuleka kwe-B6 akuyona into engavamile, ngoba kuvame ukwenzeka ngokudla okungenakulinganisela, okuvame ukwenziwa abantu abasha nabadala. Uhudo olungapheli luvame ukuhlotshaniswa nokuntuleka kwe-B6. Ngokunjalo, iphilisi namanye ama-antibiotics angabangela ukushoda kwe-B6.
Izimpawu zokushoda kwe-B6 zifaka phakathi u-B. kanye namaphupho amabi, ukwanda kokuthambekela ekuthelelekeni noma ekushintsheni kwesikhumba (isb. amakhona omlomo aklebhukile) kanye nokwanda kwamazinga e-homocysteine. Lesi sakamuva njengamanje siphakathi kwezinto eziyingozi kakhulu ezinkingeni zenhliziyo nemithambo yegazi ezingafuneki.
I-ayoni ku-oats ne-oatmeal: Inyama ayinalutho lapho
Amagremu angu-40 we-oats nawo ahlinzeka ngo-2.4 mg wensimbi. Nalapha futhi, ezinye izinhlamvu zikuthola kunzima ukufinyelela amanani aphakeme kangaka. I-millet kuphela kanye ne-pseudo-cereals i-amaranth kanye ne-quinoa ezingakwazi ukushaya i-oats ngokokuqukethwe kwensimbi.
Ngisho nenyama ayikwazi ukucula i-oats njengomthombo wensimbi. I-Oats iqukethe okungenani i-ayoni ephindwe kabili kunenyama. Futhi uma uhlanganisa isitsha se-oat nomthombo we-vitamin C (njenge-muesli engezansi), khona-ke insimbi evela ku-oats isetshenziswa cishe kanye naleyo evela enyameni.
Endabeni ye-anemia, ngakho-ke kunconywa kakhulu ukudla i-oats noma i-millet esikhundleni sokunye okusanhlamvu.
I-Oatmeal - futhi inkinga ye-magnesium (cishe) ixazululiwe
Amagremu angu-40 we-oats noma ama-oat flakes aqukethe cishe ama-milligram angu-60 we-magnesium. Isibonelo, uma udla iphalishi le-oat eluhlaza eliqukethe izithako ezilandelayo, usuvele uhlanganise ingxenye yesidingo sakho sansuku zonke se-magnesium (300-400 mg):
Indlela yokupheka: Iphalishi le-oat fresh
- 40 amagremu ama-oats, agaywe kahle futhi acwiliswe emanzini imizuzu engu-20 (ungalahli amanzi); Ngaphandle kwalokho ama-oat flakes (iphalishi elisha lokusanhlamvu litholakala kuphela uma usebenzisa ama-oat flakes uma akhiqizwa ku-flake
- 1 banana, ehlutshiwe futhi uthathe izingcezu ezincane
- ½ – 1 ihhabhula, ligayiwe
- 2 izinsuku, pitted futhi uthathe izingcezu ezincane noma omisiwe noma oqoshiwe amabhilikosi omisiwe
- 20 g imbewu kabhekilanga noma ama-hazelnuts/ama-alimondi agayiwe
Ukulungiselela:
Ngemuva kokuthi i-oatmeal isicwile, hlanganisa zonke izithako zibe unamathisele. Uma uthanda ukudla iphalishi lifudumele, lifudumeze kancane. Ngakho-ke akudingekile ukuthi kuphekwe, njengoba kunjalo ngamaphalishi ajwayelekile.
Ama-oats nama-oat flakes angabahlinzeki abafanelekile be-silicon
Ingaqoqwa emithonjeni eminingi ukuthi i-oats ne-millet iqukethe cishe inani elifanayo le-silica ngakho-ke iphakathi kwemithombo engcono kakhulu esekelwe esitshalweni ye-silica. Kodwa-ke, akuvamile ukuthi kukhulunywe nhlobo ukuthi i-silicon ifihliwe ikakhulukazi ezingqimbeni ezingaphezulu zezinhlamvu zokusanhlamvu.
Njengoba i-millet kufanele icwecwe ukuze ifaneleke njengokudla, iningi le-silicon liyasuswa. Cishe kuphela amamiligremu angu-0.36 we-silicon asele kumagremu ayi-100 we-millet yegolide. Ngokuphambene, ama-oats kufanele asuswe amakhoba awo kuphela, kuyilapho eshiya okusanhlamvu okucebile nge-silicon kungathinteki. Ngamamiligremu angu-11 e-silicon ngamagremu angu-100, ama-oats nama-oats agiqiwe ayimithombo engcono kakhulu ye-silicon kune-millet.
Okuhlukile i-millet ensundu, ecutshungulwa kanye namagobolondo abe ufulawa ocolekileyo. Okuqukethwe kwawo kwe-silicon kuthiwa kungamamiligremu angama-500. Kodwa-ke, amanani amancane kuphela (cishe izipuni ezisezingeni eli-1 kuya kwezi-4 ngosuku) zamabele ansundu okufanele adliwe.
I-silicon ibalulekile esikhumbeni, izinzipho, izinwele, namathambo
I-silicon iyinto engavamile ngoba ikhuthaza impilo yezicubu ezixhumeneyo, inciphisa ingozi ye-cellulite, futhi yenza isikhumba sakho siqine futhi sinwebeka. Izinwele nezinzipho nazo zizuza kakhulu lapho umzimba unikezwa ngokwanele nge-silicon. Kodwa-ke, i-silicon nayo ibalulekile empilweni yamathambo ne-cartilage. Ngokocwaningo olwenziwe esibhedlela i-St Thomas' Hospital eLondon olubandakanya abantu abangaphezu kuka-2,847, ukudla ukudla okune-silicon efana ne-oats kukhulisa ukuminyana kwamaminerali amathambo futhi ngenxa yalokho kuba nomthelela omuhle empilweni yamathambo.
I-silicon inciphisa ingozi ye-Alzheimer's
Ngaphezu kwalokho, umzimba usebenzisa i-silicon ukuqeda i-aluminium futhi ngale ndlela ivikela isib, ikakhulukazi ubuchopho. Aluminium kufanele okungukuthi u. abathintekayo ekwakhekeni kwama-plaque abhubhisayo ebuchosheni beziguli ze-Alzheimer's.
Ku-naturopathy yendabuko, i-oats kudala isetshenziselwa ukwelapha ukuphazamiseka kwenkumbulo. Okwamanje, ucwaningo oluningi luye lwabonisa ukuthi i-silicon ingabandakanyeka kulo mphumela.
Ucwaningo olwenziwa abacwaningi baseFrance abavela ku-Institut National de la Santé et de la Recherche Médicale lubonise ukuthi ukudla okuphezulu kwe-aluminium nsuku zonke kwandisa ingozi yesifo i-Alzheimer's kanye nokuncipha kwengqondo, kuyilapho ukwanda kwe-silicon kunciphisa le ngozi.
I-oats kanye ne-oatmeal inikeza i-fiber yokudla engcono kakhulu
Ngaphezu kwalokho, amagremu angu-40 we-oatmeal noma i-oatmeal (kuye ngokuthi umthombo) aqukethe amagremu angu-2 kuya kwangu-4 we-fiber, okuyingxube elinganiselayo ngokumangalisayo ye-fiber encibilikayo nengxenye engancibiliki. Ngakolunye uhlangothi, ukolweni, i-rye, ibhali, kanye nommbila, umcu ongancibiliki ugcwele kakhulu. Lezi zinhlamvu ziqukethe i-fiber yokudla encibilikayo encane kakhulu.
Kodwa nakuba i-insoluble fiber ikhethekile kakhulu ekulweni nokuqunjelwa, i-fiber encibilikayo ingehlisa amafutha egazi kanye namazinga e-cholesterol, ngaleyo ndlela isize ekuvimbeleni ukuhlaselwa yinhliziyo, isifo sokuqina kwemithambo yegazi, kanye namatshe enyongo.
I-Oatmeal: Ezinsukwini ezintathu ngokumelene nesifo sikashukela kanye nokumelana ne-insulin
I-fiber encibilikayo ku-oats (kanye nokuqukethwe kwayo kwe-magnesium ephezulu) iphinde ilawule izinga likashukela egazini-ngokumangazayo kangangokuthi kukhona ngisho nokwelapha kwe-oatmeal kwangempela kwabanesifo sikashukela noma abantu abamelana ne-insulin.
Ngokuqhubeka kwalokhu, udla inani elikhulu kakhulu le-oatmeal izinsuku ezintathu - okuthi, naphezu kwalesi sikhathi esifushane kakhulu, lingathuthukisa ngokuphawulekayo ukumelana ne-insulin kanjalo namazinga kashukela egazini. (Yebo, ukusetshenziswa isikhathi eside kwansuku zonke kwama-oats amancane kungenza umqondo owengeziwe njengengxenye yokudla okunempilo okuphelele.)
Isengezo sokudla se-magnesium sisodwa sinciphise ingozi yesifo sikashukela ngamaphesenti angu-19 ocwaningweni lwase-US lwabahlanganyeli be-40,000. Nokho, lapho iphalishi lidliwa njalo, amathuba okuba nesifo sikashukela ayencipha cishe ngengxenye yesithathu, okubonisa ukuthi ukudla konke kunamandla kangakanani uma kuqhathaniswa namaminerali angawodwa.
Isibonelo, ama-oats aqukethe okuthiwa ama-saponins. Lawa ngamakhemikhali e-phytochemicals angakwazi ukwehlisa amazinga kashukela egazini lapho kukhona i-hyperglycemia (ushukela ophezulu wegazi) futhi andise ukukhishwa kwe-insulin.
Oats kanye ne-beta-glucan yabo
Ifayibha eningi enenzuzo encibilikayo kuma-oats okukhulunywe ngayo ngenhla ibizwa ngokuthi i-beta-glucan. I-beta-glucan isekela umsebenzi wamangqamuzana omzimba akhethekile, okuthiwa ama-neutrophilic granulocytes. Lezi zivikela u. i-foci yokuvuvukala emzimbeni, ngakho-ke i-beta-glucan futhi ngaleyo ndlela futhi i-oats inomphumela wokulwa nokuvuvukala.
Kodwa-ke, i-beta-glucan futhi iyisizathu esiyinhloko sokuthi abantu abaningi abane-cholesterol ephezulu belulekwa ukuthi badle i-oat bran.
I-Oat bran ibhekisela ezingqimbeni zangaphandle ze-oat ngaphandle kwe-endosperm. Yiqiniso, i-oat bran iphezulu kakhulu ku-fiber. Ngokuqondile, lokhu kusho ukuthi i-oat bran iqukethe i-beta-glucan ephindwe kabili kune-oatmeal.
Ngakho-ke i-40 g ye-oat bran inikeza inani le-beta-glucan (3 g) okuthi - uma lithathwa nsuku zonke amasonto amathathu - lehlisa amazinga e-cholesterol ngamaphesenti angu-8 kuya kwangu-23. (Khumbula ukuphuza amanzi amaningi nge-oat bran.)
Phela, i-wheat bran ayinawo lo mphumela omuhle kakhulu kumazinga e-cholesterol.
Manje, uma ubheka ukuthi i-cholesterol ephansi ngo-1% ilingana nengozi ephansi ngo-2% yesifo senhliziyo nemithambo yegazi, isitsha esisodwa se-oatmeal ngosuku singanciphisa ingozi yenhliziyo nemithambo yegazi cishe ngesigamu.
Kodwa i-beta-glucan eku-oats ilehlisa kanjani izinga le-cholesterol?
I-Beta-glucan ibopha i-bile eyengeziwe emathunjini. Le bile iqukethe inani elikhulu le-cholesterol, okuthi - eboshwe ku-beta-glucan - manje ingakhishelwa esitokisini esikhundleni sokungena kabusha egazini.
Yiqiniso, ama-oats anciphisa kuphela i-cholesterol ye-LDL kanye ne-cholesterol ephelele. I-cholesterol ye-HDL, eyaziwa ngokuthi i-cholesterol “enhle”, ihlala ingakathintwa.
Kodwa-ke, ama-oats aphikisana namazinga e-cholesterol aphakeme ngenye indlela - okungukuthi nge-oat-specific antioxidant ebizwa ngokuthi i-avenanthramide.
Ama-oats kanye ne-oatmeal aqukethe ama-antioxidants
Umthelela wokusanhlamvu njengomphakeli wama-antioxidant sekuyisikhathi eside ubukelwa phansi. Kwakukhona isizathu esilula kakhulu salokhu: abacwaningi basebenzisa izindlela ezingalungile ukuze banqume okuqukethwe kwe-antioxidant kokusanhlamvu.
Ososayensi base-Cornell University e-US bathole ukuthi iningi lama-antioxidants asezithelo nemifino asesimweni samahhala, kepha amaphesenti angama-99 asesimweni sokusanhlamvu.
Ukuthi ama-antioxidant amahhala noma abophekile akusebenzi ngokuphelele emthelela wawo. Kodwa-ke, ama-antioxidants abophekile awakwazi ukutholwa kusetshenziswa izindlela ezifanayo nezamahhala. Ngakho-ke bekukholelwa isikhathi eside ukuthi okusanhlamvu akunikezi nhlobo ama-antioxidants.
Nokho, lapho okusanhlamvu kugaywa kube ufulawa omhlophe, ingxenye enkulu yamandla e-antioxidant iyalahleka, ngoba amaphesenti angu-83 ama-antioxidants atholakala ezingqimbeni zangaphandle zokusanhlamvu, ezikhishwa ngesikhathi sokucutshungulwa zibe ufulawa ocolile.
UDkt Rui Hai Liu kanye nethimba lakhe bachaza ukuthi amagciwane asemathunjini asebenza kahle kakhulu ekuncibilikiseni ama-antioxidants emikhiqizweni yokusanhlamvu futhi awenze atholakale emzimbeni ukuze asetshenziswe. Imfuneko yalokhu, yiqiniso, izitshalo zamathumbu ezinempilo.
I-antioxidant ephumelela kakhulu evela eqenjini le-polyphenols equkethwe ku-oats kanye nama-oat flakes ibizwa ngokuthi i-avenanthramide.
I-Avenanthramide evela ku-oats kanye ne-oatmeal iyakuvimbela. i-oxidation ye-cholesterol ye-LDL - kanye ne-cholesterol ene-oxidized yaziwa ngokuthi I-cholesterol edala izinkinga futhi iholela ekufakweni okwesabekayo ezindongeni zemithambo yegazi.
Umsebenzi wokuvikela we-avenanthramide usebenza ikakhulukazi uma uthathwa kanye novithamini C ngoba bese uhlala isikhathi eside. Ngakho-ke ukudla kwasekuseni okukhulunywe ngenhla kuyatuswa lapha, okungahle kulungiswe nezithelo ezisawolintshi, okwandisa inani laso likavithamini C.
I-Oatmeal iyi-flakes egcwele okusanhlamvu
Yiqiniso, zonke izinto ezibalulekile ezishiwo ngenhla zitholakala kuphela ngamanani afanelekile kuma-oats-grain oats. Empeleni, ama-oat flakes cishe ahlala enziwa nge-oat flakes - kungakhathaliseki ukuthi ama-oat flakes anenhliziyo, ama-oat flakes amahle, noma ama-oat flakes ezingane.
Nokho, uma Ngokwesibonelo, uma uthenga oatmeal, lokhu kuyaqabukela siqukethe kuphela oat flakes, kodwa ngokuvamile iqukethe nezinye okusanhlamvu, okuyinto ke ngokuvamile wanezela njengoba ufulawa ukukhanya.
Iphalishi okusanhlamvu okusha nama-oats
Vele, ama-oats awagcini nje ngokuba nezinto eziqondene ne-oat ezishiwo kuphela kodwa nazo zonke ezinye izinzuzo ezivame ukutholakala emikhiqizweni yokusanhlamvu.
Ucwaningo lwase-Harvard lwabahlanganyeli abangaphezu kuka-20,000 lwathola ukuthi amadoda anganciphisa ingozi yokufa kwenhliziyo kungazelelwe cishe ingxenye yesithathu uma edla iphalishi lokusanhlamvu ukuze adle ukudla kwasekuseni okunempilo nsuku zonke.
Futhi abesifazane banganciphisa ingozi yomdlavuza webele ngephalishi elisha lokusanhlamvu lansuku zonke - njengocwaningo lwesayensi oluvela e-Great Britain olunabahlanganyeli abangaphezu kuka-35,000 olubonisiwe - ngamaphesenti angu-40 uma udla i-13 g noma i-fiber ngaphezulu kokusanhlamvu nsuku zonke ngaphambi kokuya esikhathini.
Yini engase ibe sobala kunokukhetha ama-oats ngale njongo, okuyinto emva kwakho konke okunye okumnandi kakhulu futhi - njengoba wazi manje - okusanhlamvu okunempilo okufanele sikhethe kukho, futhi konke lokho, ama-oats aqukethe i-gluten encane kakhulu.
Sichaze ngokulungiswa kwephalishi elisha lokusanhlamvu ngenhla. Yiqiniso, ungakwazi futhi ukulungisa iphalishi elisha lokusanhlamvu nge-oat flakes ozenzele yona ku-flaker. Uma usebenzisa i-oatmeal ethengwe esitolo, ungakwenza lokho nawe, kodwa akusaseyona “okusanhlamvu okusha” ngoba i-oatmeal ayilona okusanhlamvu okusha, isishisiwe.
I-oatmeal encane noma eqinile
Nakuba kokubili ama-oat flakes amaholoholo kanye namahle kuyimikhiqizo yokusanhlamvu, ngokusobala ayahluka emthelela wawo emvelweni - njengoba kusikisela ucwaningo lwango-2010. Kwabonisa ukuthi ama-oat flakes ama-coarse angaba nomthelela omuhle esitshalweni samathumbu kunama-oat flakes amahle.
Kucatshangwa ukuthi okuqukethwe isitashi ukumelana in the amaqhafuqhafu oat iphakeme kunaleyo in the oat flakes emihle. Isitashi esingazweli uhlobo lwe-roughage esetshenziswa izitshalo zamathumbu njengokudla, okungukuthi sinomphumela we-prebiotic. Ngemuva kokudla ama-oat flakes ama-coarse - ngokusho kwemodeli ehambisanayo ocwaningweni okukhulunywe ngalo ngenhla - inani le-bifidobacteria enenzuzo lenyuke kakhulu kunangemva kokudla ama-oat flakes amahle.
I-Gluten ku-oats kanye ne-oatmeal?
I-oats ayinayo i-gluten ngokuphelele, kodwa ine-gluten ephansi, okusho ukuthi i-oatmeal nayo. Ubufakazi obungenakuphikwa bokuntuleka kwayo kwe-gluten yiqiniso lokuthi awukwazi ukubhaka isinkwa kusuka ku-oatmeal ehlanzekile, okungenani hhayi ngendlela evamile. Ngoba i-gluten ibamba inhlama ndawonye futhi iqinisekisa ukuthi ingakhuphuka ngaphansi kwethonya lemvubelo noma inhlama emuncu. Isinkwa esenziwe nge-oatmeal, nokho, asivuki futhi sikhula sibe nombala obomvu oyisicaba. Kodwa-ke, ufulawa we-oat ungaxutshwa ngamanani afika kumaphesenti angu-30 ekuphekeni kwesinkwa esiqukethe okusanhlamvu okuqukethe i-gluten ngaphezu kwama-oats.
Nakuba ama-oats aqukethe inani elincane le-gluten (kodwa uhlobo oluhlukile lwe-gluten kunokolweni), ama-oats ngokuvamile abekezelelwa kangcono abantu abazwela i-gluten kunezinhlamvu ezicebile gluten ezifana nokolweni, i-rye, nesipelingi.
Kungenzeka ukuthi, ngisho nabanye abantu abanesifo se-celiac bangadla ama-oats - yebo ngamanani alinganiselwe kuphela (isb. angabi ngaphezu kwama-50g ngosuku) kanye nalokho okubizwa ngokuthi i-gluten-free oats.
Nakuba ama-oats angenayo i-gluten nama-oat flakes angenayo i-gluten aqukethe i-oat-specific gluten, awangcoliswa ukolweni, ibhali, noma isipelingi ngenxa yokulawula ukutshala nokucubungula okuqinile.
Lokhu “kungcola” kungangena ku-oats uma z. B. Insimu kakolweni inqamula ngqo ensimini ye-oat futhi ezinye izinhlamvu zikakolweni nazo ziyavunwa ngesikhathi sokuvuna i-oat, noma uma izinhlamvu eziningi ezahlukene zigcwaliswa futhi zicutshungulwe enkampanini, lapho kwenzeka njalo ukuthi ezinye izinhlamvu zikakolweni zilahleka ku-oat. ukupakisha.
Lezi zilinganiso ezincane zikakolweni zingase zibe yinkinga kubantu abanesifo se-celiac, yingakho kufanele nakanjani unake imikhiqizo ye-oat ebizwa ngokuthi "i-gluten-free" lapho uthenga ama-oats nama-oat flakes. Lawa aqinisekisiwe ukuthi aqukethe i-gluten engaphansi kuka-20 ppm futhi ngenxa yalokho asebangeni elamukelekayo labantu abanesifo se-celiac.
20 ppm = 2 milligrams we-gluten ngamagremu ayi-100 okudla
Imiphumela yocwaningo lwesayensi enezingane eziyi-116 ezinesifo se-celiac iphinde iqinisekise ukuthi i-oats kanye ne-oatmeal kuvame ukubekezelelwa ekubekezeleni kwe-gluten.
Ngenkathi ingxenye yezingane ithola ukudla okungekho gluten kwakudala unyaka, elinye iqembu lavunyelwa ukudla imikhiqizo ye-oat engenayo ukolweni. Ngemva kokuphela kocwaningo, i-mucosa yamathumbu kanye namasosha omzimba azo zonke izingane zase ziluleme ngokugcwele.
Kodwa-ke, wonke umuntu onokungezwani ne-gluten noma ukuzwela kwe-gluten kufanele azihlolele ukuthi angakwazi yini ukubekezelela i-oats futhi ngamanani amancane ngokuqala ngamanani amancane ama-oats (ama-flakes) nokubheka ngokucophelela ukusabela komzimba wabo.
Indlela yokubona ikhwalithi ye-oat engcono kakhulu
Ama-oats afika ngezimfanelo ezahlukene. Abantu abaningi bayazi ukuthi i-oatmeal iyashiswa (bheka isigaba esilandelayo). Nokho, akukho muntu owaziyo ukuthi uhlamvu lwe-oats ludayiswa cishe njalo lushisiwe, okubangelwa iqiniso lokuthi amakhoba azungezwe ikhoba eliqinile okufanele likhishwe kanzima ngaphambi kokuba ama-oats adliwe. Ukuze kube lula inqubo yokucwecwa, ama-oats aqala ukushiswa futhi ngaleyo ndlela alahlekelwe ubungqabavu nekhono lokuhluma.
Ama-oats okuthiwa yi-naked kuphela, ongawathenga ezitolo ze-organic, awashiswa ngoba lolu hlobo lwe-oat aludingi ukucwecwa.
Yile ndlela i-oatmeal enambitheka ngayo
Uma ungathanda futhi ukuzuza emiphumeleni ekhuthaza impilo yama-oats, uzothola amathiphu nezindlela zokupheka lapha:
- Yenza i-oatmeal kwasekuseni. Ungakwazi ukucwenga lokhu ngesithelo sakho osithandayo namantongomane. Iphalishi lingenziwa nge-oatmeal eluhlaza kodwa efakwe emanzini ngendlela echazwe ngenhla, noma ingenziwa nge-oats egoqiwe. Iphalishi lingadliwa libanda, lifudunyezwe kancane, noma liphekwe njengephalishi.
- Ama-oat flakes ajwayelekile AHLALE eshiselwa ngakho-ke awasatholakali ngekhwalithi yokudla eluhlaza. Kodwa-ke, kubo bonke abazisa lesi sici sekhwalithi, manje sekunama-oat flakes aluhlaza enziwe ngama-oats angaphambi kokuhluma. Inqubo yokuhluma yenza ama-oat flakes agayeke kakhudlwana futhi andise i-bioavailability yezithako zawo ezibalulekile.
- Uma ufuna ukulungisa i-porridge yasekuqaleni, ama-oat flakes ahlanjululwa ngokuphindwe kane kuya kweziyishumi inani lamanzi noma ubisi lwelayisi (kuye ngokuthi okuthandayo) isikhathi esiphezulu semizuzu emithathu, evuselela njalo. Faka ingcosana kasawoti ngomzuzu wokugcina.
- Ngokuvamile, i-porridge iphekwe isikhathi eside, kodwa izithako ze-oats kufanele zisalokhu zigcinwe kakhulu ngemva kwesikhathi sokupheka semizuzu emithathu. Iphalishi manje lingacwengwa ngesithelo, isithelo esomisiwe, uju, noma ezinye izinto ezinoshukela nezinongo ezifana nesinamoni, i-vanilla, noma izinongo zesinkwa sejinja.
- Bhaka amakhukhi e-oatmeal futhi usebenzise ingxenye kafulawa oat noma ama-oat flakes esikhundleni sikakolweni noma ufulawa wesipelingi wamakhekhe namabhisikidi.
Lungiselela ubisi lwe-oat ngokwakho
Ubisi lwe-oat luyindlela esekelwe esitshalweni esikhundleni sobisi lwenkomo. Ingalungiswa ekhaya ngezithako ezimbalwa: i-oats, izinsuku, amafutha athile, nosawoti. Ama-oats ahlanzwa kanye nezithako ku-blender noma iprosesa yokudla.
Umphumela uba isiphuzo esinokhilimu, esinomsoco esingathululwa phezu kokusanhlamvu, sisetshenziswe njengesithako kuma-smoothie, noma sengezwe ekhofini ukuze kuthuthukiswe amaprotheni engeziwe.
Ubisi lwe-oat luyindlela enhle kakhulu yabantu abangabekezeleli i-lactose noma abafuna ezinye izindlela ze-vegan kunemikhiqizo yobisi yendabuko.
