Dab Tsi Oat Mis thiab Nws Puas Noj Qab Nyob Zoo?

Zoo Siab

• Oat Mis yog dab tsi?
• Oat Mis Cov Khoom Noj Khoom Noj & Cov txiaj ntsig kev noj qab haus huv
• Haus thiab siv oat mis li cas
• Tshuaj xyuas rau

Cov mis nyuj uas tsis yog mis nyuj yuav tau pib ua lwm yam tsis muaj lactose rau cov vegans lossis cov neeg tsis noj mis nyuj, tab sis cov dej haus uas cog qoob loo tau dhau los ua neeg nyiam heev txawm tias cov devotees suav lawv tus kheej ua kiv cua. Thiab niaj hnub no, cov kev xaiv tsis muaj qhov kawg: almond mis nyuj, kua mis, kua txiv tsawb, mis nyuj pistachio, cashew mis nyuj, thiab lwm yam. Tab sis muaj ib qho dej haus ntawm qhov thaiv uas tseem tau txais kev saib xyuas los ntawm cov kws noj zaub mov thiab khoom noj zoo ib yam: oat mis.

"Yuav luag txhua cov dej haus tsis yog mis nyuj tuaj yeem 'kub' tam sim no vim yog kev txaus siab rau kev cog zaub mov noj," hais Keri Gans, MS, RDN, C.L.T., tus sau Kev Hloov Me Me. Oat mis nyuj yog qhov tshwj xeeb tshaj yog siv tau, vim nws pheej yig dua los ua cov mis nyuj thiab tej zaum yuav ua rau tus phooj ywg zoo dua qub, piav qhia tus kws kho mob sau npe Kelly R. Jones MS, L.D.N. Tab sis dab tsi yog oat mis raws nraim? Thiab yog oat mis nyuj zoo rau koj? Nyeem ntawv rau cov lus teb thiab ntau ntxiv txog cov dej haus tsis muaj mis nyuj no.

Oat Mis yog dab tsi?

Cov mis nyuj muaj cov hlau txiav oats lossis tag nrho cov groats uas tau tsau rau hauv dej, sib xyaw, thiab tom qab ntawd yaug nrog cov cheesecloth lossis lub hnab tshwj xeeb txiv ntoo mis. "Thaum cov seem uas muaj oat pulp muaj cov fiber ntau thiab feem ntau ntawm cov protein hauv oats, cov kua lossis 'mis' uas ua rau muaj qee yam ntawm cov as -ham hauv oats," hais tias Jones. "Vim tias oats nqus dej yooj yim dua li cov txiv ntoo, thaum sib tov zoo txaus, ntau ntawm cov zaub mov nws tus kheej tau dhau los ntawm cheesecloth, muab cov creamier zoo dua li cov txiv ntoo tsis muaj cov khoom xyaw ntxiv." (Kiv cua ntawm oats? Tom qab ntawd koj yuav tsum tau sim cov zaub mov muaj protein ntau oatmeal rau pluas tshais, xwm txheej.)

Oat Mis Cov Khoom Noj Khoom Noj & Cov txiaj ntsig kev noj qab haus huv

Puas yog oat mis muaj kev noj qab haus huv, tab sis? Ntawm no yog yuav ua li cas oat mis nyuj noj thiab oat mis nyuj calories ntsuas mus rau lwm yam ntawm cov mis nyuj thiab cov nroj tsuag raws li: Ib khob ntawm oat mis nyuj - piv txwv li, Oatly Oat Milk (Yuav Nws, $ 13 rau 4, amazon.com) — muab txog:

• 120 calorie ntau ntau
• 5 grams yog '
• 0.5 grams yog '
• 2 grams fiber ntau
• 3 grams ntawm cov protein
• 16 grams carbohydrates
• 7 grams suab thaj

Ntxiv rau, "oat mis muaj 35 feem pua ​​ntawm qhov pom zoo txhua hnub pub nyiaj (RDA) rau calcium, thiab 25 feem pua ​​rau cov vitamin D," hais tias Gans. "Piv rau nyuj cov mis nyuj thiab kua mis nyuj, nws muaj protein tsawg; Txawm li cas los xij, piv rau lwm cov dej haus, xws li almond, cashew, txiv maj phaub, thiab mov, nws muaj protein ntau."

Cov mis nyuj muaj suab thaj tsawg dua (7 grams rau ib lub khob) dua li cov mis nyuj (12.5 grams rau ib khob), tab sis ntau dua cov txiv ntoo tsis muaj mis zoo li mis tsis qab zib lossis mis cashew, uas tsuas muaj 1-2 grams qab zib rau ib khob.

Ntxiv rau, cov mis nyuj oat yog qhov yeej meej thaum nws los txog rau fiber. "Noj cov kua mis muaj 0 grams fiber ntau, almond thiab soy muaj 1 gram ntawm fiber ib pab - yog li oat mis nyuj nrog 2 grams fiber ntau yog siab tshaj," nws hais ntxiv. Oats muaj ib hom soluble fiber hu ua beta-glucan, uas tuaj yeem pab txo koj cov ntshav ntawm LDL cov roj cholesterol thiab, dhau los, txo koj txoj kev pheej hmoo ntawm kab mob plawv, raws li kev tshuaj xyuas xyoo 2018. Kev tshawb fawb kuj tseem pom tias beta-glucan tuaj yeem pab ua kom qeeb zom zaub mov, ua kom satiety, thiab txo qis qab los noj mov.

"Oats kuj muaj cov vitamins B thiamin thiab folate, cov zaub mov magnesium, manganese, phosphorus, zinc, thiab tooj liab, nrog rau ntau yam ntawm lwm cov vitamins thiab minerals nyob rau hauv ib txoj kab," Jones hais.

Cov mis nyuj zoo li yuav siab dua hauv cov carbohydrates, tab sis qhov tsis zoo vim tias nws muab lub zog los ntawm cov carbs thiab fiber ntau li cov rog, uas feem ntau tuaj yeem yog rooj plaub nrog cov txiv ntoo feem ntau mis, piav qhia Jones.

Yog lawm, oat mis kuj tseem yog qhov kev xaiv zoo rau txhua tus neeg uas tsis haum lossis tsis quav ntsej rau mis thiab/lossis txiv ntoo, raws li Jones. Cov mis nyuj oat muaj kev nyab xeeb txawm tias rau cov neeg uas muaj gluten intolerance. Tab sis, kom paub tseeb, koj yuav tsum nyeem ntawv. "Yog tias koj muaj gluten rhiab heev lossis kab mob celiac, koj yuav xav paub tseeb tias nws tau ua nrog daim ntawv pov thawj glutens dawb oats," hais tias Jones. "Thaum oats tsis muaj gluten tsis muaj qhov xwm txheej, lawv feem ntau ua tiav ntawm cov cuab yeej zoo ib yam li gluten-muaj cov nplej, uas ua rau cov oats nrog gluten txaus ua rau muaj kev tawm tsam hauv cov neeg mob celiac lossis mob hnyav."

Haus thiab siv oat mis li cas

Tshaj li qhov tuab tuab sib xws, qhov qab zib me ntsis ntawm oat mis yog zoo nkauj heev thiab. "Nws cov creaminess ua rau nws nyiam haus, xws li hauv oat mis nyuj lattes thiab cappuccinos. Nws kuj tseem tuaj yeem siv ua smoothies, creamy kua zaub, thiab khoom qab zib," Gans hais. Sim nws rau koj tus kheej: Elmhurst Unsweetened Oat Mis (Yuav Nws, $ 50 rau 6, amazon.com) lossis Pacific Foods Organic Oat Milk (Yuav Nws, $ 36, amazon.com).

Koj tseem tuaj yeem siv mis oat tib yam koj tuaj yeem siv mis nyuj los yog lwm cov mis nyuj cog thaum ua noj. "Koj tuaj yeem siv oat mis nyuj ua koj cov kua hauv pancakes thiab waffles los yog nyob rau hauv qhov chaw ntawm cov mis nyuj tsis tu ncua thaum ua qos yaj ywm los yog casseroles," Jones hais. Thaum koj yuav tsis xav nqes ib khob mis nyuj oat txhua txhua hnub, nws tuaj yeem yog cov mis tsis muaj mis zoo uas yooj yim rau ntawm lub plab thiab muab qhov chaw tam sim ntawm lub zog ua ntej ua haujlwm. (Tom ntej no: Daim Ntawv Qhia Ua Mis Nyuj Quav Hauv Tsev Yuav Txuag Koj Li Nyiaj Txiag)

Tshuaj xyuas rau