Hoʻohui pū ʻia me kahi kīʻaha kofe wela a me kahi puʻupuʻu crossword, oatmeal He koho kakahiaka maʻamau—ahem, loaʻa iā ia ka Ina Garten hoailona apono —no ke kumu maikai. He meaʻai, hoʻopiha, maʻalahi e hana ( i ka pō, ʻoiai) a maʻalahi i ka boot . Akā i ka wā e koho ai i nā oats āu e makemake ai e ʻai, ke alo nei ʻoe i nā koho liʻiliʻi. Maʻaneʻi, ke uhaʻi nei mākou i nā ʻokoʻa o nā oats i ʻoki ʻia i ke kila vs.
He aha ka oats?
ʻAʻole hiki iā ʻoe ke kamaʻilio e pili ana ʻano ʻano o ka oats me ka maopopo ole i ke ano o ka oats ma kahi mua. ʻO nā ʻoats a pau, inā i ʻoki ʻia a i ʻōwili ʻia paha, he ʻano o ka palaoa cereal holoʻokoʻa. ʻO nā ʻanoʻano ʻai o ka mauʻu oat, i hana ʻia me ka germ (ka ʻōpuʻu a i ʻole ka ʻāpana o loko), ka endosperm (ʻo ka starchy, ʻāpana waiwai nui o ka protein e hana ai i ka nui o ka oat) a me ka bran (ka paʻakikī, fibrous uhi waho). Ma mua o ka hana ʻia ʻana, ʻeli ʻia nā ʻano oat, wehe ʻia nā ʻili hiki ʻole ke ʻai ʻia, a lilo lākou i ʻai.
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anakopa / Kiʻi kiʻi kiʻiHe aha nā oats i ʻoki ʻia?
ʻO nā ʻoats ʻoki kila (i kapa ʻia i kekahi manawa ʻo ka ʻoʻa Irish a i ʻole nā oats pinhead) ʻo ia ka ʻano oats i hana ʻia. Hana ʻia lākou ma ka lawe ʻana i nā ʻai oat a ʻokiʻoki iā lākou i ʻelua a ʻekolu mau ʻāpana liʻiliʻi me ka hoʻohana ʻana i ka pahi kila. He ʻeleʻele lākou, ʻoluʻolu a hiki ke hoʻomoʻa ʻia ma mua o ka kuke ʻana no ka ʻono nutty hou.
Nā Kiʻi Vlad Nikonenko/FOAP/GettyHe aha nā ʻoat i ʻōwili ʻia?
ʻOi aku ka maikaʻi o ka hoʻomaʻamaʻa ʻia ʻana o nā oats i ʻōwili ʻia, aka o nā oats kahiko. Ma hope o ka huʻi ʻana, e hoʻomoʻa mua ʻia ka ʻai ʻai e hoʻomāmā i ka bran, a laila ʻōwili ʻia i ʻāpana like me ka flake palahalaha ma lalo o nā ʻōwili kaumaha a maloʻo a paʻa. ʻOi aku ka maʻa ma mua o ka oats koke (ʻo ke ʻano i kūʻai ʻia i loko o kahi ʻeke me nā hua dinosaur, no ka laʻana), akā ʻoi aku ka maʻalahi a ʻoi aku ka momona ma mua o ka ʻai i ʻoki ʻia.
He aha ka ʻokoʻa ma waena o nā oats ʻoki kila me nā oats i ʻōwili ʻia?
ʻOiai e hoʻomaka ana lākou e like me ka mea like, ʻelua mau mea ʻokoʻa like ʻole o ka ʻoki kila a me nā ʻoʻa ʻōwili.
Mea ai
ʻO TBH, ʻoki kila a me nā ʻoʻa i ʻōwili ʻia, ʻaneʻane like ka ʻai. Akā, no ka liʻiliʻi o ka hana ʻana a hoʻopaʻa ʻia i kēlā bran o waho, ʻoi aku ka maʻemaʻe o ka oats i ʻoki ʻia pulupulu ma mua o nā ʻoats ʻōwili.
Hōʻike glycemic
ʻO ka hōʻoluʻolu wikiwiki: ʻO ka Glycemic Index kahi helu pili o nā carbohydrates i loko o ka meaʻai e pili ana i ke ʻano o ka hopena o ke kō koko. Ma ka 52 , ua manaʻo ʻia nā ʻoats ʻoki kila he haʻahaʻa a me ka waena ma ka glycemic index, ʻoiai ʻo nā ʻoats i ʻōwili ʻia he kiʻekiʻe iki ka glycemic index o 59 . He liʻiliʻi ka ʻokoʻa, akā ʻoi aku ka liʻiliʻi o ka oats ʻaʻahu kila e piʻi i ke kō koko (he mea koʻikoʻi no ka maʻi maʻi maʻi).
ʻO ka ʻono a me ke ʻano
ʻOiaʻiʻo, ʻokoʻa like ka ʻono o nā ʻoki kila a me nā oat rolled, akā ʻokoʻa loa ko lākou ʻano. Ke hana ʻia i porridge, loaʻa i nā ʻoʻa i ʻōwili ʻia ke ʻano mānoanoa a me ka momona oatmeal āu i kamaʻāina ai. ʻOi aku ka maikaʻi o nā oats ʻoki kila, me ke ʻano niho a me ka liʻiliʻi o ka ʻaila.
Ka manawa kuke
Ke hana ʻia i porridge ma ka stovetop, ʻelima mau minuke ke kuke ʻana i ka ʻoʻa ʻōwili. Ma ke ala like, ʻoi aku ka lōʻihi o ka ʻoki ʻoki kila—ma kahi o 30 mau minuke.
Hoʻohana
ʻAʻole mākou e ʻōlelo i ka ʻoki kila a me nā oats i ʻōwili ʻia, akā hiki ke hoʻohana ʻia i nā ʻano like. ʻOi aku ka maikaʻi o lāua ʻelua e like me ka ʻai i ka pō a hoʻomoʻa ʻia i loko o nā kuki a i ʻole nā pa, akā ʻoi aku ka maikaʻi o nā oats i ʻōwili ʻia i loko o nā granolas, nā muffins, nā kuki a me nā mea hoʻoheheʻe ʻia. (E ʻoluʻolu maikaʻi ʻole nā oats i ʻoki ʻia i kēlā me kēia hihia.)
ʻO wai ka ʻoats ʻoi aku ka maikaʻi?
Eia ka ʻike meaʻai no hoʻokahi 40-gram o ka ʻai ʻoki kila, no kēlā me kēia USDA :
- 150 calories
- 5g protein
- 27g kaʻa
- 5g momona
- 4g fiber (2g hiki ke hoʻoheheʻe ʻia)
- 7g hao
- 140mg pālolo
E hoʻohālikelike i kēlā me ka ʻike meaʻai no hoʻokahi lawelawe ʻana o 40-gram o nā oat rolled, no kēlā me kēia USDA :
- 150 calories
- 5g protein
- 27g kaʻa
- 5g momona
- 4g fiber (0.8g soluble)
- 6g hao
- 150mg pālolo
TL;DR? ʻAʻole ʻoi aku ka maikaʻi o nā oats i ʻoki ʻia a i ʻole nā oats i ʻōwili ʻia ma mua o nā mea ʻē aʻe - aneane like lākou i ka waiwai meaʻai. ʻO ka mea ʻokoʻa wale nō ʻo ia ka ʻoi aku o ke kiʻekiʻe o nā oats i ʻoki ʻia i ke fiber soluble, hiki ke hoʻonui i ka piha; hiki ke hoʻohaʻahaʻa i ka cholesterol a mālama i ke kō koko; a kōkua i ka hoʻoponopono ʻana i ka ʻai ʻana, no kēlā me kēia ʻO Harvard T.H. Chan Kula o ke Ola Ola .
Nā Kiʻi Alvarez/GettyʻO nā pono olakino o ka oats
E like me kā mākou i ʻōlelo ai, he kumu maikaʻi ʻo oats i ka fiber soluble, e hoʻohauʻoli iā ʻoe ma hope o ka ʻaina kakahiaka. A kēlā 'o ia ka mea hiki ke kōkua i ka pohō kaumaha a kōkua i ka mālama 'ana i ke kō koko a me ka pae cholesterol. He paʻakikī lākou, no laila ʻoi aku ka paʻakikī o kou kino e wāwahi a hāʻawi lākou i ka ikehu mau.
No ka mea mea kanu , ʻoi aku ka kiʻekiʻe o ka oat i loko o ka protein, kahi e pale ai iā ʻoe mai ka hāʻule ʻana (a i ʻole ka hoʻouka ʻana i ka hale ʻai meaʻai) ma ka hola 11 a. kō a momona.
ʻAʻole hoʻi e haʻi ʻia, ʻo ka oats he ʻenehana a ʻaʻohe gluten palaoa. (E heluhelu wale i nā lepili e ʻike pono ʻaʻole i hana ʻia nā ʻoat āu e kūʻai nei me nā mea ʻē aʻe i loaʻa i ka gluten.)
He aha nā oats koke?
ʻO ka ʻoat koke, i kapa pinepine ʻia ka ʻoat wikiwiki, ʻo ia ka ʻano oat i hoʻomaʻamaʻa ʻia-ua hana ʻia lākou e like me ka ʻoʻa ʻōwili akā ʻōwili ʻia ʻoi aku ka lahilahi i hiki ke kuke wikiwiki i ka uila (no laila ka inoa). Hoʻokahi wale nō minuke a ʻelua paha mau minuke e kuke ai i ka oats koke, akā ʻaʻole paʻa ke ʻano a ʻoi aku ka maikaʻi ma mua o ka ʻoki kila a me nā oats i ʻōwili ʻia.
Eia nō naʻe, ʻo nā ʻoats maʻemaʻe—ʻo ke ʻano āu e kūʻai ai i loko o ka cannister—ua like kona ʻano meaʻai e like me ka ʻoki kila a me nā ʻoat i ʻōwili ʻia. He maikaʻi lākou kakahiaka kakahiaka koho, inā ʻaʻole ʻoe e noʻonoʻo i kahi porridge mushy. ʻO kahi e loaʻa ai ka dicey ke hoʻomaka ʻoe e kamaʻilio e pili ana paʻa mua ʻO nā ʻoats koke, i loaʻa mau i ke kō i hoʻohui ʻia. (E kala mai, hua dino.)
He aha nā ʻano oat āu e ʻai ai?
No ka mea, ke kaena nei ka oats i oki kila a me ka oat rolled i ka pili pono o ka meaʻai (he kiʻekiʻe i ka fiber, haʻahaʻa ka momona, ka puʻuwai olakino a hoʻopiha), pono ʻoe e ʻai i ka oats i makemake nui iā ʻoe. Inā makemake ʻoe i ka oatmeal ʻoi aku ka palupalu, ʻoi aku ka maikaʻi o ka ʻaila, e koho i nā ʻoat i ʻōwili ʻia. Inā makemake ʻoe i ka nui o ke ʻano chewy a me ka ʻono nutty, e hele i ka ʻoki kila. ʻOiai ke koho ʻoe i nā toppings e like me ka meaʻai (e like me nā hua hou, Greek yogurt a me nā nati), ʻaʻole hiki iā ʻoe ke hele hewa.
A ʻo wai ka ʻai ʻaʻole pono ʻoe e ʻai? Ke hoʻāʻo nei mākou e pale aku i nā ʻeke oatmeal koke i ke koho ʻana i nā koho liʻiliʻi ... akā ʻoi aku ka kiʻekiʻe o ka fiber ma mua o ka pāʻina kakahiaka.
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