Dab Tsi Yog Cov Hlau Txiav Oats, thiab Lawv Puas Muaj Cov Kev Pab?

Zoo Siab

• Dab tsi yog cov hlau txiav oats?
• Lawv yog khoom noj khoom haus zoo heev
• Muaj txiaj ntsig zoo ntawm kev noj qab haus huv
• Yuav txhawb kev tswj ntshav qab zib kom zoo
• Txhawb nqa kev zom zaub mov kom raug
• Yuav tuaj yeem tiv thaiv kev mob plawv
• Yuav txhawb nqa kev poob phaus
• Yuav ua li cas ua noj steel txiav oats
• Ntxiv-ins thiab cov tswv yim qhia
• Hauv qab kab

Peb suav nrog cov khoom uas peb xav tias tseem ceeb rau peb cov nyeem. Yog tias koj yuav los ntawm cov txuas hauv nplooj ntawv no, peb yuav khwv tau nyiaj me me. Ntawm no yog peb cov txheej txheem.

Oats (Avena sativa) ua cov khaub noom noj tshais thiab noj ntau ntau. Qhov zoo siab, muaj ntau hom oats.

Cov hlau txiav oats, tseem hu ua Scottish lossis Irish oats, yog qhov tsawg dua, yog li koj yuav xav paub dab tsi txawv lawv ntawm lwm yam oats.

Kab lus no qhia rau koj txhua yam koj xav paub txog cov hlau txiav oats.

Dab tsi yog cov hlau txiav oats?

Cov hlau txiav oats yog ib qho ntawm tsawg kawg ua tiav oat ntau yam.

Lawv tau ua los ntawm kev txiav cov hulled oat nplej, lossis groats, rau hauv cov ntawv me me uas muaj cov hniav hlau. Cov txheej txheem no khaws cia txhua feem ntawm cov nplej, suav nrog cov xua, endosperm, thiab kab mob, feem ntau tsis muaj lawm.

Ntawm qhov tod tes, cov pob zeb kauv thiab nrawm yog tsau thiab pluav thaum lub sijhawm tsim khoom lag luam, ua rau lawv poob qee lossis tag nrho ntawm cov qij.

Vim tias cov hlau txiav oats khaws tau ntau cov noob ntau thiab muaj thaj chaw me dua, lawv tsis yooj yim nqus dej. Yog li, lawv siv sijhawm ntev heev los ua noj dua li lwm hom oats.

Nyob rau nruab nrab, ib txheej ntawm cov hlau hlais yuav siv sijhawm li ib nrab teev los npaj, whereas kuav los tiag los yog oats siv sijhawm li ob peb feeb.

Cov hlau txiav tawv kuj muaj qhov txawv thiab nyiam qauv. Lawv yog cov coarser, chewier, thiab nuttier hauv tsw tshaj cov zaub ntau tshaj.

Cov hlau txiav yog qhov ua tiav me me, xav tau cov sijhawm ua noj ua haus ntau dua li cov ntoo zoo li niaj zaus, thiab muaj cov qauv sib txawv thiab txawv. Lawv suav hais tias yog tseem muaj grain.

Lawv yog khoom noj khoom haus zoo heev

Cov hlau txiav oats khav theeb ntau yam tseem ceeb, ua rau lawv muaj kev noj qab haus huv ntxiv rau yuav luag txhua yam khoom noj.

Tsuas yog 1/4-khob (40 gram) ntawm cov hlau qhuav txiav oats muab ():

• Cov calories: 150
• Cov protein ntau: 5 grams
• Rog: 2.5 grams
• Carbs: 27 grams
• Fiber ntau: 15% ntawm Tus Nqi Txhua Hnub (DV)
• Hlau: 10% ntawm DV

Oats tseem muab me me ntawm ntau lwm cov tseem ceeb vitamins thiab minerals, suav nrog cov vitamin E, folate, zinc, thiab selenium ().

Tsis tau, steel txiav oats yog tej zaum zoo tshaj plaws paub rau lawv cov ntsiab lus fiber.

Oats khav theeb cov nplua nuj muaj txiaj ntsig ntawm beta glucan, ib hom soluble fiber uas ua lub luag haujlwm tseem ceeb hauv kev noj qab haus huv thiab kev zom zaub mov kom zoo ().

Qhov tseeb, cov hlau txiav oats yuav muaj fiber ntau me dua li lwm hom oats vim tias ntau dua ntawm cov noob nplej tseem nyob thaum lub sijhawm ua.

Cov tawv nqaij hlais cov hlau kuj yog qhov zoo ntawm cov nroj tsuag protein, uas yuav muaj txiaj ntsig tshwj xeeb yog tias koj tab tom ua raws li vegan lossis zaub noj tsis zoo.

Cov hlau txiav oats muaj ntau yam khoom noj tseem ceeb thiab yog qhov tshwj xeeb ntau hauv beta glucan, ib hom fiber ntau.

Muaj txiaj ntsig zoo ntawm kev noj qab haus huv

Kev tshawb fawb qhia tau hais tias noj hlau hlais nplej txhua hnub yuav ua rau muaj txiaj ntsig zoo rau lub txiaj ntsig kev noj qab haus huv, ntau qhov tau hais los ntawm cov khoom noj no tshwj xeeb.

Yuav txhawb kev tswj ntshav qab zib kom zoo

Oats yog ntawm cov nplua nuj tshaj ntawm cov tshuaj tiv thaiv cov hmoov txhuv nplej siab thiab soluble fiber, ob qho tib si ua cov luag haujlwm tseem ceeb hauv kev tswj ntshav qab zib.

Cov hnub qub tiv taus yog carbs uas tau zom thiab nqus tau qeeb heev, uas pab ua kom cov ntshav qab zib cov ntshav nyob ruaj khov thaum lub plab zom mov ().

Nco ntsoov tias kev ua noj lossis cua sov txo lawv cov hmoov nplej tsis haum. Vim li no, txias cov nqaij oats thaum hmo ntuj yuav pab ua rau lawv cov hmoov txhuv nplej siab tiv thaiv, los yog daim ntawv qhia ua hmo ntuj oats yog ib qho kev xaiv zoo ib yam.

Tsis tas li, koj lub cev tsis tuaj yeem zom cov zom fiber ntau, uas txuas ntxiv kom nqus cov carbs mus rau hauv koj cov hlab ntshav thiab pab qhov kev xav ntawm lub cev puv.

Kev tshuaj xyuas ntawm 16 qhov kev tshawb fawb cuam tshuam txog kev noj qab haus huv oat nrog kev txo qis hauv kev yoo mov thiab cov ntshav qab zib cov ntshav qab zib ntau ntau, nrog rau cov qib insulin nce siab, hauv cov neeg muaj ntshav qab zib hom 2 ().

Txhawb nqa kev zom zaub mov kom raug

Cov hmoov txhuv nplej siab tiv thaiv thiab cov tshuaj fiber ntau hauv cov hlau txiav oats ua haujlwm xws li prebiotics, uas txhawb kev noj qab haus huv kev ua haujlwm los ntawm kev txhawb nqa cov kev sib txawv thiab kev loj hlob ntawm cov kab mob muaj txiaj ntsig nyob hauv koj cov hnyuv ().

Cov kab mob hauv zej zog no yog hu ua koj lub plab microbiome.

Tswj cov plab hnyuv plab noj qab nyob zoo yog txuas rau cov txiaj ntsig ntau, nrog rau txo qis plab, txo qis mob, thiab kev tswj cov tsos mob cuam tshuam nrog cov mob plab hnyuv (IBDs) zoo li ulcerative colitis ().

Yuav tuaj yeem tiv thaiv kev mob plawv

Kev tshawb fawb qhia tau tias cov fiber ntau hauv cov hlau txiav oats tuaj yeem pab txo qis cov roj cholesterol thiab txo koj cov kev pheej hmoo mob plawv.

Kev soj ntsuam ntawm 64 qhov kev tshawb nrhiav tib neeg tau pom tias kev nquag oat pab txhawb kom muaj kev txo qis hauv tag nrho thiab cov roj (LDL) cov roj (cholesterol) nce txog 19% thiab 23%, feem ().

Ntxiv mus, oat tsawg ua tiav ntau yam, xws li cov hlau txiav oats, tej zaum yuav muaj kev tiv thaiv lub plawv ntau dua li cov txheej txheem oats vim hais tias ntau ntawm lawv cov fiber tseem nyob. Cov hlab ntsha hauv hlwb tuaj yeem txo qis cov roj (cholesterol) zoo dua li cov fibers uas tau tawg ().

Yuav txhawb nqa kev poob phaus

Xws li cov hlau txiav oats hauv kev noj zaub mov kom zoo yuav ua rau yuag poob.

Oats 'fiber ntau yuav ua rau kom muaj kev xav zoo, uas tuaj yeem ua rau txo cov calories kom tsawg ().

Kev tshawb fawb ntawm tib neeg thiab tsiaj txuas ntxiv hais tias oat fiber ntau yuav pab txo cov rog rog, tshwj xeeb tshaj yog cov rog lub plab (,).

Nco ntsoov tias kev poob ceeb thawj yog qhov nyuaj. Ntxiv oats rau koj cov khoom noj tsis tau lees tias yuav muaj kev tshwm sim tshwj xeeb.

Cov hlau tawv txiav tuaj yeem pab txhawb kev tswj ntshav qab zib, kev zom zaub mov kom zoo, lub plawv noj qab haus huv, thiab poob phaus.

Yuav ua li cas ua noj steel txiav oats

Muaj ntau txoj hauv kev los npaj cov hlau txiav oats, tab sis cov neeg nyiam xaiv tshaj plaws yog kev noj lawv li kua zaub kub lossis kua zaub ua kom sov.

Cov neeg feem ntau noj cov hlau txiav tawv ntawm lub qhov cub, tab sis koj tuaj yeem siv lub tshuab ua kom qeeb qeeb los yog lub zog hluav taws xob ua cua sov yog tias koj xav tau.

Rau txhua txhua 1 khob (160 grams) ntawm cov hlau uas txiav, koj yuav tsum siv txog 3 khob (710 mL) ntawm cov kua ua noj xws li dej los yog mis nyuj. Koj tuaj yeem xav ntxiv tev ntsev rau qhov qab tsw.

Rau lub qhov cub ua noj, tsuas yog muab cov qib thiab kua dej tso rau hauv lub lauj kaub. Nqa mus rau ib simmer thiab cia cov oats ua noj, nplawm qee zaum, txog 30 feeb - lossis kom txog rau thaum kev sib tw thiab ua kom dhau los.

Kav rau cov hlau txiav oats online.

Ntxiv-ins thiab cov tswv yim qhia

Rau cov protein ntxiv, sib tov hauv qe qe, Greek yogurt, lossis hmoov txhuv nplej. Koj tuaj yeem ntxiv rau toppings zoo li txiv ntseej, hlais txiv apples, chia noob, txiv ntoo, txiv ntoo butter, txiv kab ntxwv, thiab qab zib.

Koj tuaj yeem siv cov hlau txiav rau hauv oatmeal lossis hmo ntuj oats.

Dab tsi ntxiv, lawv ua lub hauv paus zoo rau savory risotto-style zaub mov. Tsuas yog noj cov nqaij ntsuab nrog cov kua nqaij thiab cov zaub zoo nkauj xws li kale, lub caij ntuj no taub, thiab nceb. Do hauv Parmesan los yog Gruyère cheese thiab sab saum toj nrog lub qe poached ua ntej muab kev pabcuam.

Cov hlau txiav oats siv sijhawm ntev dua los npaj dua li niaj zaus lossis nrawm oats, tab sis lawv ua rau kev nplua, nplua nuj oatmeal. Lawv tseem tsim nyog rau cov tais diav savory.

Hauv qab kab

Cov hlau txiav oats yog qhov ua tiav oat cov khoom lag luam uas siv sijhawm ntev ua noj tab sis khaws cov khoom noj me ntsis ntau dua li lwm cov oat ntau.

Cov hlau txiav oats yog tshwj xeeb yog nplua nuj nyob hauv cov tshuaj tiv thaiv cov tshuaj tsw qab thiab cov tshuaj fiber, ob qho tib si yuav txhawb kev poob phaus, mob plawv, tswj ntshav qab zib, thiab kev zom zaub mov. Lawv kuj tseem yog cov keeb kwm zoo ntawm hlau thiab cog cov protein.

Yog tias koj xav ntxiv rau koj cov khoom noj, cov hlau txiav oats ua cov khoom noj kom zoo nkauj uas koj tuaj yeem kho nrog koj cov toppings nyiam.