Imataniswe nenkomishi yekhofi eshisayo kanye nephazili yamagama, i-oatmeal inketho yasekuseni yakudala-i-ahem, ine-Ina Garten isitembu sokuvunywa -ngesizathu esihle. Inomsoco, iyagcwalisa, kulula ukuyenza (ngobusuku, ngisho) futhi isebenziseka ngezindlela eziningi . Kodwa uma kuziwa ekukhetheni ama-oats ofuna ukuwadla, ubhekene nezinketho ezimbalwa kakhulu. Lapha, sephula umehluko we-steel cut oats vs. rolled oats, ukuze ukwazi ukudlula ephaseji lokusanhlamvu kalula.
Ayini ama-oats, noma kunjalo?
Awukwazi ukukhuluma ngakho izinhlobo we-oats ngaphandle kokuqonda ukuthi yini i-oats kwasekuqaleni. Wonke ama-oats, noma ngabe insimbi isikiwe noma igoqiwe, awuhlobo lokusanhlamvu okuphelele. Izinhlamvu ze-oat ngazinye ziyimbewu edliwayo yotshani be-oat, eyakhiwe igciwane (umbungu noma ingxenye engaphakathi), i-endosperm (ingxenye enesitashi, ecebile ngamaprotheni eyakha ingxenye enkulu ye-oat) kanye ne-bran (eqinile, i-fibrous yangaphandle enamathela). Ngaphambi kokuthi kucutshungulwe, izikhwebu ze-oat ziyagoqwa amakhoba angadliwayo ayasuswa, abe ama-groats.
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anakopa / Getty IzithombeIyini i-steel cut oats?
I-steel cut oats (ngezinye izikhathi ebizwa ngokuthi i-Irish oats noma i-pinhead oats) iyindlela encane ecutshungulwe yama-oats. Zenziwa ngokuthatha ama-oat groats bese uwasika zibe izingcezu ezimbili noma ezintathu ezincane usebenzisa insimbi yensimbi. Zimahhadla, ziyahlafuna futhi zingathoswa ngaphambi kokupheka ukuze uthole ukunambitheka okwengeziwe kwe-nutty.
Vlad Nikonenko/FOAP/Getty ImagesAyini ama-oats agayiwe?
I-oats egoqiwe, ebizwa ngokuthi i-oats yakudala, icutshungulwa kancane kune-oat cut. Ngemuva kokugoqa, ama-oat groats aqale ashunqiswe ukuze athambise i-bran, bese egoqwa zibe izingcezu eziyisicaba ezifana ne-flake ngaphansi kwama-roller asindayo futhi omiswe kuze kube yilapho uzinzile. Ayahlafuna kune-oats esheshayo (uhlobo oluthengiswa ephaketheni elinamaqanda e-dinosaur, isibonelo), kodwa abushelelezi futhi acwebezelayo kune-oat-cut-steel.
Uyini umehluko phakathi kwe-steel cut oats vs. rolled oats?
Ngenkathi ziqala njengento efanayo, i-steel cut oats kanye nama-oat rolled yizithako ezimbili ezihluke kakhulu.
Ukudla okunomsoco
I-TBH, i-steel cut kanye nama-oats aginqiwe acishe afane ngokomsoco. Kodwa ngenxa yokuthi acutshungulwa kancane futhi amboza lelo bran yangaphandle, ama-oats ensimbi aqukethe ukuncibilika kakhulu i-fiber kune-oats egayiwe.
Inkomba ye-Glycemic
Ukuvuselela Okusheshayo: Inkomba Ye-Glycemic iyisilinganiso esilinganiselwe sama-carbohydrates ekudleni okusekelwe endleleni athinta ngayo amazinga kashukela egazini. Ngo 52 I-oats enqunyiwe yensimbi ibhekwa njengephansi kuya emaphakathi kwinkomba ye-glycemic, kuyilapho i-oats egoqiwe inenkomba ye-glycemic ephakeme kancane. 59 . Umehluko mncane, kodwa i-steel coat oats mancane amathuba okuthi inyuse ushukela wegazi lakho (okucatshangelwa okubalulekile kwabanesifo sikashukela).
Ukunambitha nokuthungwa
Impela, i-steel cut and rolling oats inambitheka ngokufana, kepha ukwakheka kwayo kuhluke kakhulu. Uma kwenziwa iphalishi, i-oats egoqiwe inokwakheka kwe-oatmeal ewugqinsi, enokhilimu okungenzeka ukuthi uyayazi. Ama-oats esikiwe ensimbi ayahlafuna kakhulu, anokwakheka kwamazinyo nokungaguquguquki okunokhilimu okuncane.
Isikhathi sokupheka
Uma kwenziwa iphalishi esitofini, ama-oats agoqiwe azothatha imizuzu emihlanu ukupheka. Njengoba ilungiswe ngendlela efanayo, i-steel cut oats ithatha isikhathi eside—cishe imizuzu engu-30.
Isebenzisa
Ngeke sathi i-steel cut and roll roll oats iyashintshana, kodwa ingasetshenziswa ekuphekeni okufanayo. Kokubili kuhle kakhulu njengama-oats asebusuku futhi kubhakwa kumakhukhi noma amabha, kodwa ama-oats agoqiwe angcono kakhulu kuma-granolas, ama-muffin, amakhukhi kanye nanjengokuqothuka kwe-toppings. (I-Steel cut oats ingaba i-gritty ngokungathandeki kunoma yikuphi.)
Imaphi ama-oats anempilo kakhulu?
Nansi imininingwane yomsoco ye-40-gram eyodwa ye-oats esikiwe yensimbi, ngokwesilinganiso I-USDA :
- 150 kcal
- 5 g amaprotheni
- 27 g ama-carbohydrate
- 5g amafutha
- 4g fiber (2g encibilikayo)
- 7g insimbi
- 140 mg we-potassium
Qhathanisa lokho nolwazi lokudla okunempilo kwe-40-gram eyodwa ye-oats egoqiwe, ngokwesilinganiso I-USDA :
- 150 kcal
- 5 g amaprotheni
- 27 g ama-carbohydrate
- 5g amafutha
- 4g fiber (0.8g encibilikayo)
- 6g insimbi
- 150 mg potassium
TL;DR? Awekho ama-oats asikiwe ensimbi noma ama-oats agoqiwe anempilo kunomunye—acishe afane ngenani lokudla okunempilo. Umehluko ophawulekayo kuphela ukuthi i-steel cut oats iphakeme kancane ku-fiber encibilikayo, engandisa ukugcwala; inganciphisa i-cholesterol futhi ilawule ushukela wegazi; futhi isiza ukulawula ukugayeka kokudla, ngokwe- Harvard T.H. I-Chan School of Public Health .
Izithombe ze-Alvarez/GettyIzinzuzo zezempilo ze-oats
Njengoba sishilo, i-oats ingumthombo omuhle we-fiber encibilikayo, okushiya uzizwe wanelisekile ngemva kokudla kwasekuseni. Futhi lokho kusho ukuthi bangakwazi ukusiza ekwehleni kwesisindo futhi basize ukulawula ushukela wegazi kanye namazinga e-cholesterol. Ama-carbohydrate ayinkimbinkimbi, ngakho-ke anzima kakhulu ukuthi umzimba wakho uwaphule futhi anikeze amandla aqhubekayo.
Ngokuba isitshalo-based , i-oats nayo inamaprotheni amaningi uma kuqhathaniswa, okuzokwenza ukuthi ungashayi (noma uhlasele ikhabethe le-snack) ngo-11 ekuseni Futhi uma ukhetha ngokucophelela okokugcoba kwakho kwe-oatmeal, i-oats ingaba ncane ushukela namafutha.
Ingasaphathwa, oats ngobuchwepheshe a i-gluten-free okusanhlamvu. (Vele ufunde amalebula ukuze uqiniseke ukuthi ama-oats owathengayo awacutshungulwanga eceleni kwezinye izithako eziqukethe i-gluten.)
Ayini ama-oats asheshayo?
I-oats esheshayo, evame ukubizwa ngokuthi i-oats esheshayo, iwuhlobo olucutshungulwayo kakhulu lwe-oat-yenziwe njenge-oat egoqiwe kodwa igoqwe ibe mncane kakhulu ukuze ipheke umbani-ngokushesha (ngakho igama). Ama-oats asheshayo athatha cishe iminithi noma amabili ukupheka, kodwa awagcini ukuthungwa futhi anomuthi omningi kune-steel cut and rolling oats.
Noma kunjalo, ama-oats asheshayo-uhlobo oluthenga ku-cannister-afana nephrofayili yokudla efana ne-steel cut and rolling oats. Bayinhlawulo ibhulakufesi ukukhetha, uma ungenandaba nephalishi le-mushy. Lapho izinto ziba nzima kulapho uqala ukukhuluma ngakho kupakishwe ngaphambilini ama-oats asheshayo, ngokuvamile aqukethe ushukela owengeziwe. (Uxolo, amaqanda e-dino.)
Yiziphi izinhlobo ze-oats okufanele uzidle?
Njengoba i-steel cut oats nama-oats agoqiwe eziqhenya ngokudla okunomsoco okucishe kufane (kokubili kuphezulu nge-fiber, amafutha aphansi, inhliziyo enempilo futhi egcwele), kufanele udle noma iyiphi i-oats ethandwa kakhulu kuwe. Uma uthanda i-oatmeal ethambile, i-creamier, khetha i-oats egoqiwe. Uma ukhetha ukuthungwa okuningi okuhlafunwayo kanye ne-nutty flavour, hamba ekusikeni kwensimbi. Uma nje ukhetha ama-toppings anomsoco ngokulinganayo (njengezithelo ezintsha, iyogathi yesiGreki namantongomane), awukwazi ukungahambi kahle.
Futhi yiziphi oats okungafanele udle? Sizama ukugwema amaphakethe e-oatmeal asheshayo anoshukela ukuze sikhethe izinketho ezingacutshungulwa kancane...kodwa asephezulu ngefayibha ngaphezu, ake sithi, ikhekhe lasekuseni.
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