Rolled vs Steel-Hlais vs Ceev Oats: Dab tsi yog qhov txawv?

Zoo Siab

• Dab Tsi Yog Cov Hlau-Txiav, Ceev thiab Rolled Oats?
• Hlau-Txiav Oats
• Cov Kuav Los Quav
• Oats ceev
• Cov Kev Pabcuam Noj Qab Haus Huv Ntawm Oats
• Puas Yog Ib Hom Ntxiv Zog?
• Hlau Hlais Oats Tej zaum yuav ntau dua nyob rau hauv Fiber
• Hlau-Txiav Oats Tej Zaum Yuav Muaj Qhov qis Glycemic Index
• Koj Yuav Xaiv Qhov Hom Twg?
• Nrhiav Qhov Oatmeal Uas Koj Nyiam
• Zam Txim Cov Oatmeals Uas Muaj Qab Zib Heev
• Yuav Ua li cas Tso Cov Oats Los Rau Hauv Koj Qhov Kev Noj Haus
• Rau hauv qab Kab

Thaum xav txog kev noj qab haus huv, hearty tshais, ib lub tais kub ci ntawm oats tuaj yeem nkag siab.

Cov nplej noob nplej no feem ntau yob lossis tsoo ua kom oatmeal lossis hauv av mus rau hauv cov hmoov nplej zoo siv rau hauv ci.

Cov nqaij qaib kuj yog siv rau hauv cov khoom noj tsiaj nyeg qhuav thiab ua tsiaj txhu pub zaub mov rau tsiaj txhu zoo li nees, nyuj thiab yaj.

Lawv yog cov carb uas muaj fiber ntau dua uas yog cov rog thiab muaj protein ntau, cov vitamins thiab minerals.

Muaj ntau hom kev xaiv los ntawm, suav nrog dov, steel-txiav thiab ceev-ua noj oats, thiab lawv sib txawv hauv lawv cov khoom noj muaj txiaj ntsig thiab kev ua cov txheej txheem.

Tsab xov xwm no piav qhia txog qhov sib txawv tseem ceeb ntawm cov ntawv sib dhos, cov hlau ntuag thiab nrawm oats yog li koj tuaj yeem txiav txim siab qhov twg ua rau pom zoo rau koj kev noj haus thiab kev ua neej.

Dab Tsi Yog Cov Hlau-Txiav, Ceev thiab Rolled Oats?

Oat groats yog oat kernels uas tau muaj cov hulls raug tshem tawm. Cov hulls yog cov tawv sab nrauv uas tiv thaiv lub noob ntawm oat cog.

Hlau-txiav, dov thiab ceev oats txhua tus pib tawm li oat groats.

Oat groats npaj rau tib neeg kev noj yog raug rau cov cua sov thiab noo noo kom lawv ua ntau lub txee-ruaj khov.

Lub oat groats yog tom qab ua tiav nyob rau ntau txoj hauv kev los tsim cov hlau-txiav, dov lossis nrawm oats, txhua tus muaj cov yam ntxwv sib txawv.

Hlau-Txiav Oats

Kuj tseem hu ua Irish oatmeal, steel-txiav oats yog feem ntau muaj feem xyuam nrog tus thawj, tsis tiv thaiv oat caj pas.

Los tsim cov hlau-txiav oats, cov groats yog tws rau hauv daim nrog cov hlau loj loj.

Cov hlau txiav oats muaj cov coarser, chewier kev ntxhib los mos thiab nuttier tsw tshaj li cov dov lossis ceev oats.

Lawv kuj siv sijhawm ntev dua los npaj, nrog cov sijhawm ua noj ua haus sib txawv li 15-30 feeb.

Txawm li cas los xij, koj tuaj yeem xau hlau-txiav oats ua ntej kom txo tau lub sijhawm ua noj.

Cov Kuav Los Quav

Cov roj hmab o tuaj, lossis cov khoom qub uas dhau los, yog cov nplej oat uas tau dhau los ntawm kev ua kom khov thiab pluav.

Lawv muaj cov ntawv tsw ntxhiab me ntsis thiab softer kev ntxhib los mos thiab siv sijhawm tsawg dua los ua dua li cov nqaj hlau txiav, raws li lawv tau ua noj zoo li qee feem.

Ib lub tais ntawm dov oats siv 2-5 feeb los npaj.

Cov khaub noom Rolled tseem tuaj yeem muab ntxiv rau cov khoom muag xws li ncuav qab zib, ncuav, ncuav muffins thiab khob cij.

Oats ceev

Cov qib oats ceev lossis ua khoom noj sai yog cov pob zeb oats uas dhau mus ua ntxiv kom txo lub sijhawm ua noj.

Lawv muab qee tus siav los ntawm qhov cub noj thiab tom qab ntawd txawm muab cov khaub thuas sib dua me dua.

Lawv ua noj nyob rau hauv ob peb feeb, muaj qhov tsw tsw thiab muag muag, mushy kev ntxhib los mos.

Cov qib oats ceev tsis zoo ib yam li kev ua nrawm nrawm, ntim pob oats uas qee zaum muaj lwm yam khoom xyaw xws li cov mis nyuj skim hmoov, qab zib thiab tsw.

Cov tawv nqaij txiav tawv muaj cov ntawv nyeem chewy thiab tsw qab, thaum yob thiab cov oats tam sim ntawd hnyav dua nrog cov lus softer. Cov hlais-hlau yog qhov tsawg kawg ntawm peb.

Cov Kev Pabcuam Noj Qab Haus Huv Ntawm Oats

Oats muaj ntau cov txiaj ntsig kev noj qab haus huv.

Cov nplej uas muaj nplua nuj fiber ntau yog qhov zoo ntawm cov protein thiab ntim cov vitamins, minerals thiab antioxidant.

Ntxiv rau, lawv yog gluten-dawb, yog li lawv xaiv zoo rau cov neeg muaj tus mob celiac lossis tsis nkag siab rau gluten.

Thaum oats yog ib txwm muaj gluten-dawb, cov neeg uas muaj tus kab mob celiac yuav tsum xaiv ntau yam uas tau ntawv pov thawj gluten kom tsis txhob muaj cov uas yuav kis nrog gluten thaum ua.

Tsuas yog ib nrab khob (40 gram) ntawm qhuav, dov oats muaj (1):

• Cov calories: 154
• Cov protein ntau: 6 grams
• Rog: 3 grams
• Carbs: 28 grams
• Fiber ntau: 4 grams
• Thiamin (B1): 13% ntawm RDI
• Hlau: 10% RDI
• Magnesium: 14% ntawm RDI
• Phosphorus: 17% ntawm RDI
• Zinc: 10% RDI
• Tooj liab: 8% ntawm RDI
• Manganese: 74% ntawm RDI
• Selenium: 17% ntawm RDI

Oats kuj tseem thau nrog cov tebchaw muaj txiaj ntsig, suav nrog tshuaj tua kab mob antioxidant thiab beta-glucan, ib hom soluble fiber txuas nrog cov txiaj ntsig kev noj qab haus huv ().

Piv txwv, beta-glucan pom nyob rau hauv oats zoo txo ​​qis "LDL" phem "thiab tag nrho cov roj (cholesterol), uas yuav pab ua kom koj lub plawv noj qab haus huv.

Kev tshawb nrhiav tsis ntev los no hauv 80 tus neeg muaj roj cholesterol siab tau pom tias kev noj 70 grams ntawm oats rau 28 hnub ua rau kev txo qis 8% hauv cov roj (cholesterol) tag nrho thiab 11% txo hauv "phem" LDL roj ().

Txuas ntxiv, oats tau pom tias yuav pab kom yuag thiab ua kom cov ntshav qab zib ntau ntau.

Beta-glucan hauv oats pab ua rau kev zom qeeb, ua rau muaj kev nkag siab ntau ntxiv thiab nce zuj zus ntxiv ntawm cov ntshav qab zib.

Hauv kev tshawb fawb txog 298 tus neeg muaj ntshav qab zib hom 2, cov neeg uas noj 100 grams ntawm cov zaub mov noj ib hnub muaj qhov txo qis hauv kev yoo mov thiab tom qab noj mov cov ntshav qab zib, piv rau cov uas tsis noj cov nqaij oats.

Ntxiv rau, cov pab pawg uas tau noj 100 grams ntawm oats txhua hnub muaj qhov txo qhov hnyav hauv lub cev, uas cov kws tshawb nrhiav cuam tshuam nrog lawv cov txiaj ntsig ntawm beta-glucan ().

Oats yog cov zaub mov zoo heev thiab tau cuam tshuam nrog ntau cov txiaj ntsig kev noj qab haus huv. Noj lawv yuav pab txo cov roj cholesterol, txo cov ntshav qab zib thiab pab kom lub cev poob phaus.

Puas Yog Ib Hom Ntxiv Zog?

Cov oats ntau ntawm cov lag luam tuaj yeem ua rau nws tsis yooj yim rau cov neeg siv khoom los txiav txim siab cov kev xaiv zoo tshaj plaws.

Daim duab hauv qab no piv cov zaub mov sib txawv ntawm 2 ooj (56 grams) ntawm dov, hlau-txiav thiab ceev oats (5, 6).

Raws li koj tuaj yeem pom, cov kev hloov ntawm peb hom oat no me ntsis.

Tsis tas li ntawd, kev kawm tsim nyog nrog kev soj ntsuam zoo tshaj tawm yog qhov xav tau kom paub meej cov kev txawv no.

Ntawd txawm hais tias, cov ntaub ntawv muaj nyob rau ntawd qhia tau tias yuav qee qhov sib txawv ntawm qhov kev txiav cov hlau, dov thiab nrawm.

Hlau Hlais Oats Tej zaum yuav ntau dua nyob rau hauv Fiber

Txij li cov hlau-txiav oats yog qhov tsawg tshaj plaws ntawm peb, lawv muaj feem ntau fiber ntau - tab sis tsuas yog los ntawm qhov sib txawv me me.

Cov nqaij nyoos pom hauv cov hlau txiav oats yog cov txiaj ntsig zoo rau lub plab zom mov, ua kom muaj cov kab mob zoo hauv cov hnyuv thiab txhawb txoj hnyuv tsis tu ncua (,).

Txawm li cas los xij, nws yog ib qho tseem ceeb kom nco ntsoov tias txhua oats yog qhov zoo tshaj plaws ntawm fiber ntau, thiab kev hloov cov ntsiab lus fiber ntau ntawm cov hlau-txiav, dov thiab ceev oats yog me ntsis.

Hlau-Txiav Oats Tej Zaum Yuav Muaj Qhov qis Glycemic Index

Cov tawv nqaij txiav cov ntshav yuav muaj qhov qis glycemic index dua li dov lossis nrawm oats, txhais tau tias lub cev zom thiab nqus lawv qeeb dua, uas ua rau cov ntshav qab zib qeeb dua ().

Cov zaub mov uas muaj glycemic siab ua rau cov ntshav qab zib sai dua, thaum cov zaub mov qis dua ntawm glycemic Performance index muab tso tawm qeeb zog ntawm lub zog thiab tuaj yeem pab tswj cov ntshav qab zib ().

Vim li no, cov hlau txiav tawv yuav yog qhov kev xaiv zoo tshaj plaws rau cov uas nrhiav kev tswj hwm lawv cov ntshav qab zib kom zoo.

Cov hlau txiav oats yog me ntsis dua nyob rau hauv fiber ntau dua li dov thiab ceev oats. Lawv kuj muaj glycemic qis tshaj ntawm peb hom oats, uas ua rau lawv xaiv zoo tshaj plaws rau kev tswj ntshav qab zib.

Koj Yuav Xaiv Qhov Hom Twg?

Txawm hais tias steel-txiav oats muaj me ntsis fiber ntau thiab qis dua ntawm glycemic Performance index, tsis txhob txo qis yob thiab cov oats ceev.

Tag nrho peb hom yog cov khoom noj muaj txiaj ntsig zoo thiab qhov zoo tshaj plaws ntawm cov khoom siv fiber, cog ntoo raws li cov protein, cov vitamins, minerals thiab antioxidant.

Qhov tseem ceeb tshaj plaws yog xaiv cov oatmeal uas haum rau koj txoj kev ua neej.

Nrhiav Qhov Oatmeal Uas Koj Nyiam

Thaum txiav txim siab hom oatmeal zoo tshaj plaws los khaws koj lub pantry nrog, nws yog qhov tseem ceeb kom khaws koj cov kev nyiam ntawm koj tus kheej rau hauv siab.

Lub chewy kev ntxhib los mos thiab nutty tsw ntawm steel-txiav oats tej zaum yuav qab rau qee yam tab sis siab heev rau lwm tus.

Rolled thiab nrawm oats muaj qhov maj me me hauv qab thiab ua noj kom dhau mus rau ib qho creamy, zoo sib xws uas qee cov neeg nyiam dua steel-txiav oats.

Thiab vim tias cov hlau ua kom tiav yog qhov ua tiav tsawg tshaj plaws, lawv siv sijhawm ntev tshaj plaws los npaj, uas tuaj yeem ua rau tua qee tus neeg.

Thaum dov thiab nrawm oats tuaj yeem npaj rau ntawm qhov cub qhov cub hauv ob peb feeb, cov hlau uas txiav tau siv sijhawm ntev li 30 feeb los ua.

Txawm li cas los xij, koj tuaj yeem ua noj ua noj steel-txiav ua ntej ua ntej los ntawm kev muab lawv rau hauv qhov cub qeeb, lossis ntxiv rau lawv rau lub lauj kaub ntawm lub rhaub dej thiab cia lawv zaum ib hmo.

Tsis tas li, yob thiab nrawm oats tuaj yeem muab tso ncaj qha rau cov khoom ci thiab txawm ntxiv rau smoothies kom cov ntsiab lus fiber ntau thiab ntxiv kev ntxhib los mos.

Zam Txim Cov Oatmeals Uas Muaj Qab Zib Heev

Tsis muaj teeb meem zoo li cas ntawm oat koj xaiv, nws yog ib txwm zoo dua los xaiv cov tiaj, tsis qab zib.

Ntau cov ntim ntau yam muaj cov khoom qab zib ntxiv, ua rau lawv xaiv yam tsis zoo noj tshais.

Piv txwv li, ib pob ntawv (43 grams) ntawm cov khoom noj sai sai thiab cov ntsej muag xim av oatmeal muaj 13 grams qab zib (11).

Qhov no equates rau ntau tshaj plaub teaspoons ntawm qab zib.

Ntau dhau ntawm cov piam thaj ntau tuaj yeem cuam tshuam koj kev noj qab haus huv thiab ua rau ntau yam mob, suav nrog kab mob plawv, ntshav qab zib thiab rog ().

Vim li no, nws yog qhov zoo tshaj los ntxiv rau koj tus kheej toppings thiab tsw rau cov qab zib uas tsis muaj qab hau kom cov piam thaj ntxiv kom tsawg.

Sim ua cov sib xyaw ua ke ntawm cov txiv tshiab thiab cov zaub mov zoo, xws li txiv maj phaub uas tsis muaj qab zib thiab walnuts.

Rolled, steel-txiav thiab ceev oats txhua yam muab cov khoom noj muaj txiaj ntsig. Tsis hais hom twg koj xaiv, nco ntsoov xaiv hom tsis muaj qab zib kom tsis txhob muaj suab thaj ntau dhau.

Yuav Ua li cas Tso Cov Oats Los Rau Hauv Koj Qhov Kev Noj Haus

Koj tuaj yeem ntxiv oats rau koj cov zaub mov nyob hauv ntau txoj hau kev.

Txawm hais tias lawv feem ntau noj thaum noj tshais, lawv tuaj yeem xaiv cov khoom noj zoo rau kev noj qab haus huv thaum noj su thiab noj hmo.

Nov yog qee cov tswv yim hais txog yuav ua li cas ua kom oats yog ib feem ntawm koj lub hnub:

• Ntxiv cov oats nyoos rau koj cov smoothie rau cov roj hmab txhawb nqa.
• Sab saum toj siav oats nrog hlais avocado, kua txob, taum dub, salsa thiab qe rau cov savory twist ntawm cov tsoos qab oatmeal.
• Ntxiv cov oats nyoos rau cov mov ci hauv tsev, ncuav qab zib thiab ncuav muffins.
• Ua ke nrog lawv nrog cov kua mis nyeem cov kua mis thiab cov kua nyeem qaub ua kom yaj ua kom muaj hnub ci nyob hauv lub tub yees.
• Ua cov qhob noom xim kas fes los ntawm kev sib txuas nrog lawv nrog txiv maj phaub roj, txiv kab ntxwv, txiv ntoo thiab txiv hmab txiv ntoo qhuav, tom qab ntawd ci rau ntawm qhov kub.
• Siv lawv nyob rau hauv qhov chaw ntawm breadcrumbs mus lo ntses los yog nqaij qaib.
• Teeb cov qib oats rau hauv koj daim ntawv qhia pancake.
• Siv lawv nyob rau hauv qhov chaw mov thaum ua risotto.
• Sab saum toj siav oats nrog grilled zaub, nqaij qaib thiab tahini rau txaus siab rau noj su lossis noj hmo.
• Ntxiv rau lawv mus rau kua zaub los tsim creamy yam tsis ntxiv cov roj ntau.
• Sib tov oats nrog txiv ntoo butter thiab txiv hmab txiv ntoo qhuav, ua rau pob thiab muab rau txias, noj kom muaj zog.
• Nqos cov kua txob, txiv lws suav lossis zucchinis nrog kev sib tov ntawm oats, dos, qe thiab cheese thiab ci hauv qhov cub rau cov khoom noj txom ncauj qab.

Oats yog cov khoom noj muaj txiaj ntsig uas tau noj txhua lub sijhawm ntawm hnub thiab ntxiv rau ob qho qab zib thiab qab zib tais zaub mov.

Rau hauv qab Kab

Oats yog cov nplua nuj muaj noob nplej uas tau txuas nrog ntau cov txiaj ntsig kev noj qab haus huv.

Ntxiv cov oats ntau rau koj cov kev noj haus yuav pab ua kom koj lub plawv noj qab haus huv, hnyav hauv kev kuaj thiab cov ntshav qab zib cov ntshav nyob ruaj khov.

Txawm hais tias steel-txiav oats muaj qis dua glycemic Performance index thiab me ntsis siab dua cov ntsiab lus fiber ntau, yob thiab cov qib oats muaj cov khoom noj khoom haus zoo sib xws.

Txawm li cas los xij, ntim cov ntau hom tam sim ntawd tuaj yeem muaj ntau cov piam thaj ntxiv, yog li nws yog qhov zoo rau xaiv cov tiaj uas tsis muaj qab zib rau oat thaum ua tau.

Tsis muaj hom oat koj xaiv, tsis txhob pigeonhole lawv ua khoom noj tshais.

Lawv ua qhov kev xaiv zoo tshaj plaws nyob rau txhua lub sijhawm ntawm hnub, suav nrog noj su thiab noj hmo.