Ama-Steel Cut Oats vs. Ama-Oats Agoqiwe: Uyini Umehluko Phakathi Kokudla Kwasekuseni?

Steel Cut Oats Vs Rolled Oats



Kubhangqwe nenkomishi eshisayo yekhofi ne-crossword puzzle, i-oatmeal yindlela yakudala yokudlela kwasekuseni — i-ahem, ine-Ina Garten isitembu sokwamukelwa —Ngesizathu esihle. Kunomsoco, ukugcwalisa, kulula ukwenza (ngobusuku obubodwa, ngisho) futhi ukwenza izinto ezihlukahlukene ukuze uqalise . Kepha uma kukhulunywa ngokukhetha i-oats ofuna ukuyidla, ubhekene nezinketho ezimbalwa. Lapha, siphula umehluko okwe-oats yensimbi okusikiwe kuqhathaniswa nama-oats agoqiwe, ukuze ukwazi ukuzulazula kalula ngephaseji ye-cereal.

Yini ama-oats, vele?

Awukwazi ukukhuluma ngakho izinhlobo yama-oats ngaphandle kokuqonda ukuthi yini ama-oats kwasekuqaleni. Wonke ama-oats, noma ngabe insimbi igundiwe noma igoqiwe, luhlobo lwezinhlamvu ezigcwele zokusanhlamvu. Izinhlamvu ze-oat ngazinye ziyimbewu edliwayo yotshani be-oat, eyakhiwe yigciwane (umbungu noma ingxenye engaphakathi impela), i-endosperm (isitashi, ingxenye ecebile ngamaprotheni akha ingxenye enkulu ye-oat) kanye ne-bran (kanzima, umgwengwezi wangaphandle). Ngaphambi kokuba kwenziwe noma yikuphi ukucubungula, izinhlamvu ze-oat ziyagoqeleka amakhoba angadleki ayasuswa, abese eba yiziqu.

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i-steel cut oats vs oats ogoqiwe insimbi yokusika oats esitsheni anakopa / Getty Izithombe

Yini ama-oats steel cut?

Ama-oats wokusika wensimbi (kwesinye isikhathi abizwa ngama-oats ase-Ireland noma ama-pinhead oats) yifomu elicutshungulwa kakhulu lama-oats. Zenziwe ngokuthatha ama-oat groats bese uzisika zibe izingcezu ezimbili noma ezintathu ezincane usebenzisa insimbi yensimbi. Ziqhekekile, ziyahlafuna futhi zingathothwa ngaphambi kokupheka ukunambitheka okwengeziwe kwamantongomane.

Amavidiyo ahlobene

i-steel cut oats vs oats ogoqiwe oats oats ogoqiwe endishini UVlad Nikonenko / FOAP / Getty Izithombe

Yini ama-oats agingqiwe?

Ama-oats ahlanganisiwe, ama-oats amadala, acutshungulwa kancane kune-oats yensimbi esikiwe. Ngemuva kokugquma, ama-oat groats aqale ashunqiswe ukuthambisa i-bran, bese egoqelwa ezingcezwini ezicwebezelayo ezinjenge-flake ngaphansi kwama-roller asindayo futhi omiswe kuze kube yilapho isitebhisi sethala. Ziyi-chewier kune-oats ezisheshayo (uhlobo oluthengiswa ephaketheni elinamaqanda e-dinosaur, isibonelo), kodwa bushelelezi futhi bungukhrimu kunama-oats anqunywe ngensimbi.

Uyini umehluko phakathi kwe-steel cut oats vs. oats ogoqiwe?

Ngenkathi ziqala njengento efanayo, i-oats yensimbi esikiwe nama-oats asongwe yizithako ezimbili ezihluke kakhulu.

ukushada noma ukungashadi

Ukudla okunomsoco

I-TBH, insimbi esikiwe ne-oats egoqiwe icishe ifane ngokudla. Kodwa ngenxa yokuthi azicutshungulwa kancane futhi zigqokisa lelo bran elingaphandle, ama-oats okusika ensimbi aqukethe ukuncibilika okuningi ifayibha kunama-oats asongwe.

Inkomba yeGlycemic

Ukuvuselela okusheshayo: I-Glycemic Index isezingeni elilinganiselwe lama-carbohydrate ekudleni okususelwa ekutheni athinta kanjani amazinga kashukela egazini. Ngo- 52 , ama-oats wensimbi asikiwe abhekwa njengophansi kuya kokuphakathi enkombeni ye-glycemic, kuyilapho ama-oats agoqiwe enenkomba ye-glycemic ephakeme 59 . Umehluko yi-miniscule, kepha ama-oats amajazi ensimbi mancane amathuba okuthi aphike ushukela wegazi lakho (okubaluleke kakhulu kubantu abanesifo sikashukela).

Nambitha nokuthungwa

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Impela, i-oats yensimbi esikiwe negoqiwe inambitha cishe efanayo, kepha ukwakheka kwayo kuhluke kakhulu. Lapho yenziwa iphalishi, ama-oats agoqiwe anokuthungwa okujiyile, oku-creamy oatmeal okungenzeka ujwayelene nakho. Ama-oats okusika okwenziwe ngensimbi athanda kakhulu ukuhlafuna, ngokuthungwa kwamazinyo nokungaguquguquki okuncane kokhilimu.

Isikhathi sokupheka

Uma yenziwa iphalishi esitofini, ama-oats agoqiwe kuzothatha cishe imizuzu emihlanu ukupheka. Njengoba ilungiswe ngendlela efanayo, i-oats yensimbi esikiwe ithatha isikhathi eside kakhulu — cishe imizuzu engama-30.

Isebenzisa

Ngeke sithi izinsimbi ezisikiwe nezisikiwe ziyashintshaniswa, kodwa zingasetshenziswa kuzindlela zokupheka ezifanayo. Kokubili kuhle kakhulu njenge-oats yasebusuku futhi kubhakwe kumakhukhi noma kwimigoqo, kepha ama-oats ahlanganisiwe aphakeme kuma-granolas, ama-muffin, amakhukhi nanjengama-toppings awayo. (Izinsimbi ezisikiwe zensimbi zingahle zibe nobumnandi kunoma yikuphi.)

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Yikuphi i-oats okuyiyona enempilo kakhulu?

Nayi imininingwane yokudla okunempilo nge-gramu eyodwa engama-40 yokuphakelwa kwama-oats ensimbi, nge USDA :

  • Ama-calories angu-150
  • 5g amaprotheni
  • Ama-27g carbs
  • 5g amafutha
  • 4g fibre (2g encibilikayo)
  • Insimbi engu-7g
  • 140mg potassium

Qhathanisa lokho nemininingwane yokudla okunomsoco nge-gramu eyodwa engama-40 yama-oats ahlanganisiwe, ngakunye USDA :

uwoyela we-castor nomxube wamafutha we-alimondi wokukhula kwezinwele
  • Ama-calories angu-150
  • 5g amaprotheni
  • Ama-27g carbs
  • 5g amafutha
  • 4g fibre (0.8g encibilikayo)
  • Insimbi engu-6g
  • 150mg potassium

TL; DR? Azikho izinsimbi ezisikiwe noma izinsimbi ezisikiwe ezingaphilile kunezinye — zicishe zifane ngenani lokudla okunempilo. Umehluko okuwukuphela kwawo owokuthi izinsimbi ezisikiwe zensimbi ziphakeme kancanyana ku-fiber encibilikayo, engakhuphula ukugcwala; kungehlisa i-cholesterol futhi kulawule ushukela wegazi; futhi kusiza ukulawula ukugaywa, ngakunye UHarvard TH I-Chan School Yezempilo Yomphakathi .

i-steel cut oats vs i-oats egoqiwe i-CAT I-Alvarez / Getty Izithombe

Izinzuzo zezempilo zama-oats

Njengoba sishilo, ama-oats angumthombo omuhle we-fiber encibilikayo, okushiya uzizwe wanelisekile ngemuva kokudla kwasekuseni. Futhi ukuthi kusho ukuthi bangasiza ekunciphiseni isisindo futhi basize ukulawula ushukela wegazi namazinga we-cholesterol. Ziyi-carbohydrate eyinkimbinkimbi, ngakho-ke zinzima ukuthi umzimba wakho wehle futhi zinikeze amandla asimeme.

Ngokuba isitshalo-based , ama-oats nawo aneprotheyini ephezulu kakhulu, okuzokugcina ungashayeki (noma ugasele ikhabethe lokudla okulula) ngo-11 ekuseni.

Ukungasho, ama-oats ngobuchwepheshe a okungenayo i-gluten okusanhlamvu. (Vele ufunde amalebula ukuze uqiniseke ukuthi ama-oats owathengayo awacutshungulwanga eceleni kwezinye izithako eziqukethe i-gluten.)

Yini ama-oats asheshayo?

Ama-oats asheshayo, avame ukubizwa ngokuthi ama-oats asheshayo, awuhlobo lwe-oat olucutshungulwa kakhulu — enziwa njenge-oats esongwe kodwa agoqwe aze abe mncane kakhulu ukuze apheke umbani ngokushesha (yingakho igama). Ama-oats asheshayo athatha cishe umzuzu noma emibili ukupheka, kepha agcina cishe akukho ukuthungwa futhi anemisipha eminingi kune-oats yensimbi esikiwe negoqiwe.

Noma kunjalo, ama-oats asheshayo angenalutho — uhlobo olithenga nge-canister — anezinongo zokudla okunempilo njenge-oats yensimbi esikiwe kanye nama-oats asongwe. Bahlawulisiwe ibhulakufesi ukukhetha, uma ungakhathali ngephalishi le-mushy. Lapho izinto ziba mnandi khona lapho uqala ukukhuluma ngakho kufakwe ngaphambilini ama-oats asheshayo, avame ukuqukethe ushukela ongeziwe. (Uxolo, amaqanda e-dino.)

Yiziphi izinhlobo zama-oats okufanele uzidle?

Njengoba izinsimbi ezisikiwe nezinsimbi ezigoqiwe ziqhayisa ngamaphrofayli acishe afane okudla okunempilo (womabili anefayibha ephezulu, anamafutha amancane, inhliziyo iphilile futhi iyagcwalisa), kufanele udle noma yikuphi okufunwa kakhulu ngama-oats. Uma uthanda ukuthamba, i-creamier oatmeal, khetha ama-oats ahlanganisiwe. Uma ukhetha ukuthungwa okuningi okuhlafunayo nokunambitheka kwamantongomane, hamba ngensimbi. Uma nje ukhetha okokufaka okunomsoco ngokulinganayo (njengezithelo ezintsha, iyogathi yamaGrikhi namantongomane), awukwazi ukungahambi kahle.

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Futhi yimaphi ama-oats okungafanele uwadle? Sizama ukugwema amaphakethe e-oatmeal ashukela asheshayo ngokuncamela izinketho ezingacutshungulwa kancane… kepha zisengaphezulu kunosinga, yithi, ikhekhe lasekuseni.

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