Yakabatanidzwa nekapu inopisa yekofi uye crossword puzzle, oatmeal isarudzo yakasarudzika yemangwanani-ahem, ine Ina Garten chitambi chemvumo -nechikonzero chakanaka. Inovaka muviri, inozadza, iri nyore kugadzira ( husiku, kunyange) uye zvakasiyana-siyana kubhutsu . Asi kana zvasvika pakusarudza oats iwe waunoda kudya, iwe unotarisana neakawanda sarudzo. Pano, tiri kuputsa misiyano yesimbi yakachekwa oats vs. yakakungurutswa oats, kuitira kuti iwe ugone waltz nemunzira yezviyo zviri nyore.
Chii chinonzi oats, zvakadaro?
Iwe haugone kutaura nezvazvo mhando yeoats pasina kunzwisisa kuti oats chii pakutanga. Maotsi ese, angave simbi yakachekwa kana yakakungurutswa, imhando yezviyo zvese. Mbeu dzeoat yega imbeu dzinodyiwa dzeoat grass, dzakagadzirwa nejemisi (embryo kana chikamu chemukati), endosperm (iyo ine starchy, ine protein-rich part inoumba huzhinji hweoat) uye bran (yakaoma, fibrous outer coating). Kusati kwaitwa chero kugadziridzwa, tsanga dzeoat dzinoturikwa hura dzisingadyike dzinobviswa, uye dzinova groats.
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anakopa / Getty ImagesChii chinonzi simbi yakachekwa oats?
Simbi yakachekwa oats (dzimwe nguva inodaidzwa seIrish oats kana pinhead oats) ndiyo isinganyanyi kugadziridzwa fomu yeoats. Izvo zvinogadzirwa nekutora oat groats uye kuacheka kuita zvidimbu zvidiki zviviri kana zvitatu uchishandisa simbi yesimbi. Iwo akakasharara, anotsenga uye anogona kugochwa asati abika kuti awedzere nutty flavour.
Vlad Nikonenko/FOAP/Getty ImagesChii chinonzi oats?
Yakakungurutswa oats, aka yechinyakare oats, inogadziriswa zvishoma pane simbi yakachekwa oats. Mushure mekukanda, maoat groats anotanga kusvetwa kuti apfavise bran, yobva yakungurutswa kuita zvidimbu zvakatsetseka-sezvimedu pasi peanorema rollers uye akaomeswa kusvika pasherufu-yakagadzikana. Vanotsenga kupfuura oats pakarepo (rudzi runotengeswa mupakiti nemazai edinosaur, semuenzaniso), asi akapfava uye ane creamier kupfuura simbi-akachekwa oats.
Ndeupi musiyano uripo pakati pesimbi yakachekwa oats vs. rolled oats?
Pavanotanga sechinhu chimwe chete, simbi yakachekwa oats uye yakakungurutswa oats zvinhu zviviri zvakasiyana zvakasiyana.
Nutrition
TBH, simbi yakachekwa uye yakakungurutswa oats zvine hutano hwakafanana. Asi nekuti haasati agadzirwa uye anopfeka iyo bran yekunze, simbi yakachekwa oats ine yakanyanya kunyungudika fiber kupfuura oats yakakungurutswa.
Glycemic index
Kurumidza kuzorodza: Iyo Glycemic Index ihama yemakabhohaidhiretsi muchikafu zvichibva pamabatiro avanoita mazinga eshuga yeropa. At 52 , simbi yakachekwa oats inoonekwa seyakaderera kusvika pakati peiyo glycemic index, nepo oats yakakungurutswa ine zvishoma yakakwira glycemic index ye 59 . Musiyano wacho mudiki, asi simbi yejasi oats ishoma zvishoma kupinza shuga yako yeropa (yakakosha kufunga kune vane chirwere cheshuga).
Kuravira uye kugadzirwa
Chokwadi, simbi yakachekwa uye yakakungurutswa oats inonaka zvakada kufanana, asi magadzirirwo awo akasiyana zvakanyanya. Kana yagadzirwa porridge, oats yakakungurutswa ine gobvu, rakakora oatmeal texture yaungangove waunoziva. Simbi yakachekwa oats yakanyanya kutsenga, ine mazino mameno uye kushomeka kunoenderana.
Kubika nguva
Kana yagadzirwa porridge pastovetop, oats yakakungurutswa inotora maminitsi mashanu kubika. Yakagadzirirwa nenzira imwecheteyo, simbi yakachekwa oats inotora nguva yakareba-inenge maminitsi makumi matatu.
Uses
Hatingati simbi yakachekwa uye yakakungurutswa oats inochinjika, asi inogona kushandiswa mumabikirwo akafanana. Ose ari maviri akanakisa semaoti ehusiku uye akabikwa mumakuki kana mabhawa, asi oats akakungurutswa ari epamusoro mugranolas, muffin, makuki uye seanoputsika toppings. (Simbi yakachekwa oats ingave isina kufadza gritty mune chero mamiriro.)
Ndeapi oats ane hutano zvakanyanya?
Heino ruzivo rwehutano hwe40-giramu imwe yesimbi yakachekwa oats, pane USDA :
- 150 macalorie
- 5g protein
- 27g carbs
- 5g mafuta
- 4g fiber (2g yakanyungudika)
- 7g simbi
- 140mg potassium
Enzanisa izvo kune ruzivo rwekudya kune imwe 40-giramu yekudya yakakungurutswa oats, pane USDA :
- 150 macalorie
- 5g protein
- 27g carbs
- 5g mafuta
- 4g faibha (0.8g soluble)
- 6g iron
- 150mg potassium
TL;DR? Hapana simbi yakachekwa oats kana yakakungurutswa oats ine hutano kupfuura imwe-inoda kufanana mukukosha kwekudya. Musiyano unozivikanwa chete ndewekuti simbi yakachekwa oats yakakwirira zvishoma mu soluble fiber, iyo inogona kuwedzera kuzara; inogona kuderedza cholesterol uye kudzora shuga yeropa; uye inobatsira kudzora kugayiwa, pa Harvard T.H. Chan Chikoro cheHutano Hwevanhu .
Alvarez/Getty ImagesUtano hunobatsira hweoats
Sezvatakataura, oats inzvimbo yakanaka yekunyungudika fiber, iyo inokusiya iwe uchinzwa kugutsikana mushure mekudya kwemangwanani. Uye kuti zvinoreva kuti vanogona kubatsira mukuderedza uremu uye kubatsira kudzora shuga yeropa uye cholesterol. Iwo makabhohaidhiretsi akaoma, saka anoomesera muviri wako kuputsika uye anopa simba rakasimba.
Nokuti kuva plant-based , oats anewo akakwirira muprotein, izvo zvinokuchengetedza kubva pakuputsika (kana kurwisa snack cabinet) na11 am. shuga uye mafuta.
Tisingatauri, oats ari technically a isina gluten zviyo. (Ingoverenga mabhii kuti uone kuti oats yauri kutenga haina kugadziriswa pamwe chete nezvimwe zvine gluten-ine zvigadzirwa.)
Chii chinonzi oats pakarepo?
Instant oats, inowanzonzi inokurumidza oats, ndiyo inonyanya kushandiswa yeoat-iyo inogadzirwa semaoti akakungurutswa asi akakungurutswa kunyange akaonda kuitira kuti abike mheni-nekukurumidza (saka zita). Instant oats inongotora inenge miniti kana maviri kubika, asi inochengetedza inenge isina maitiro uye yakawanda mushier kupfuura simbi yakachekwa uye yakakungurutswa oats.
Zvakadaro, maoti akajeka ipapo-rudzi rwaunotenga mugaba-ane chimiro chekudya chakafanana sesimbi yakachekwa uye yakakungurutswa oats. Iwo akanaka breakfast sarudzo, kana iwe usingafungi mushy porridge. Pane zvinhu pazvinoita dicey ndipo paunotanga kutaura nezvazvo pre-package pakarepo oats, iyo inowanzove ine shuga yakawedzerwa. (Ndine urombo, dino mazai.)
Ndeapi marudzi eati yaunofanira kudya?
Sezvo simbi yakachekwa oats uye oats yakakungurutswa ichizvikudza yakada kufanana maprofiles ehutano (ese ari maviri akakwira mufiber, akaderera mumafuta, moyo une hutano uye kuzadza), iwe unofanirwa kudya chero ipi zvayo oats inokufadza iwe zvakanyanya. Kana iwe uchida zvakapfava, creamier oatmeal, sarudza yakakungurutswa oats. Kana iwe uchida yakawanda chewy texture uye nutty flavour, enda kune simbi yekucheka. Chero bedzi iwe ukasarudza zvimedu zvinovaka muviri zvakaenzana (semuchero mutsva, Greek yogurt uye nzungu), haugone kukanganisa.
Uye ndeapi oats ausingafaniri kudya? Isu tinoedza kudzivirira shuga yekukurumidza oatmeal mapaketi tichifarira mashoma akagadziriswa sarudzo ... asi achiri akakwira mufiber pane, toti, keke yemangwanani.
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