Fumana iiNzuzo zobisi lwe-Oat: Isikhokelo esipheleleyo

Kubantu abatshintshela kwizidlo ezingezizo ezobisi kunye nezityalo, ngaba ubisi lwe-oatmeal lunokuba luncedo endaweni yabangaseli bobisi?

Ubisi lweOat

Ubisi lwe-oat luyi-milk-free, enye i-lactose-free-free, iphantse ingenawo amafutha ahluthayo, ineprotheyini eninzi kuneentlobo ezininzi zobisi ezisekelwe kwi-nut, yongeza ifayibha, kwaye inika idosi enempilo yeevithamini B kunye neeminerali. Iqulethe i-steel-cut okanye i-oats epheleleyo efakwe emanzini emva koko idityaniswe kwaye ihlulwe nge-cheesecloth okanye ibhegi yobisi ekhethekileyo enexabiso eliphantsi ukwenza kunobisi lwe-almond kwaye ihambelana nokusingqongileyo.

isondlo

Abantu ngabanye banokufumana i-27% ye-calcium yemihla ngemihla, i-50% ye-vitamin B12 yemihla ngemihla, kunye ne-46% ye-B2 yemihla ngemihla. Ulwazi lwezondlo lolokusezwa kwekomityi enye yobisi oat. (USDA FoodData Central. 2019)

• Iikhalori - 120
• Amafutha - 5 grams
• Isodium - 101 milligrams
• Iicarbohydrates - 16 grams
• Ifayibha - 1.9 grams
• Iiswekile - 7 grams
• Iiprotheni - 3 grams
• I-calcium - 350.4 milligrams
• I-Vitamin B12 - 1.2 micrograms
• I-Vitamin B2 - 0.6 milligrams

I-carbohydrate

• Ngokutsho kweSebe lezoLimo laseMelika, inani le-carbohydrates kwikomityi yobisi lwe-oatmeal li-16, liphezulu kunezinye iimveliso zobisi.
• Nangona kunjalo, iicarbohydrates zivela kwifayibha kwaye hayi amafutha.
• Ngenxa yokuba ubisi lwe-oat lwenziwa kwi-steel-cut okanye i-oats epheleleyo, kukho i-fiber engaphezulu ngokukhonza ngaphezu kobisi lwenkomo, olungenayo i-fiber, kunye ne-almond kunye ne-soy, equkethe igram enye yefiber ngokukhonza.

Amafutha

• Ubisi lwe-oat alunayo i-acids enamafutha, akukho mafutha agcweleyo, kwaye akukho mafutha e-trans.
• Ubisi lunayo i-5 grams yamafutha e-lipid ewonke.

protein

• Xa kuthelekiswa nobisi lwenkomo kunye nesoya, ubisi lwe-oat luneprotheni encinci, kunye ne-3 grams kuphela ngokukhonza.
• Kodwa xa kuthelekiswa nezinye izinto ezithatha indawo, njengobisi lwe-almond kunye nobisi lwerayisi, ubisi lwe-oat lubonelela ngeeprotheyini ezininzi ngokukhonza.
• Oku kuluncedo kubantu abalandela i-vegan okanye ukutya okungenalo ubisi.

Iivithamini kunye neMinerals

• Ubisi lwe-oat luqulethe i-thiamin kunye ne-folate, zombini iivithamini ze-B eziyimfuneko kwimveliso yamandla.
• Ubisi lukwanazo neeminerali, kuquka ithusi, i-zinc, i-manganese, i-magnesium, kunye nokulandelela izixa zeevithamini kunye neeminerali ezifana ne-vitamin D, i-A IU, i-riboflavin, kunye ne-potassium.
• Uninzi lobisi lwe-oat yorhwebo luqiniswe ngeevithamini A, D, B12, kunye ne-B2.

Calories

• Ukusetyenziswa kobisi lwe-oat enye, malunga nekomityi enye, inika malunga ne-1 calories.

benefits

Enye indlela yobisi yobisi

• Ukwaliwa ngobisi kuxhaphakile.
• Malunga ne- 2 ukuya kwi-3% yabantwana abangaphantsi kweminyaka emithathu ubudala abalwani nobisi. (IKholeji yaseMelika yeAllergy, Asma & Immunology. 2019)
• I-80% ikhula ngaphandle kwe-allergies, kodwa i-20% eseleyo isajongana ne-allergies ibe ngabantu abadala, ukwenza ezinye iindlela zobisi zibe yimfuneko.
• Enye indlela yobisi lobisi:
• Ukwaliwa kwideri
• Ukunganyamezelani kwe-lactose
• Ukulandela ukutya kwe-vegan / ngaphandle kobisi
• Ubisi lwe-oat lubonelela ngezibonelelo zempilo ezifanayo njengobisi lwenkomo, ezibandakanya:
• Iprotheyini yokwakha kunye nokulungisa izicubu.
• Gcina impilo yeenwele kunye neenzipho.
• I-calcium yamathambo aqinileyo.
• I-Macronutrients efana ne-folate inceda ukwenza iiseli zegazi ezibomvu nezimhlophe.

Yehlisa iCholesterol

• Uphononongo lunqume ukuba ukutya i-oats kunye neemveliso ze-oat kunempembelelo enkulu ekunciphiseni i-cholesterol epheleleyo kunye ne-LDL. (USusan A Joyce et al., 2019)
• Abaphandi bafumene inkxaso ebalulekileyo phakathi kwe-oat beta-glucans kunye namanqanaba e-cholesterol yegazi, ebonisa ukuba ukongeza i-oats ekudleni komntu kunokuncedisa ukunciphisa umngcipheko wesifo senhliziyo.

Iipropati zokulwa umhlaza

• Ngokophononongo lwezinye iindlela zobisi olusekelwe kwizityalo, ubisi lwe-oat lunokuba neepropati ezichasene nomhlaza kunye nexabiso eliphezulu lezondlo. (Swati Sethi et al., 2016)

Ummiselo wokuHamba kwamathumbu

• Kuba uninzi lwecarbohydrates kubisi oat luphuma kwifayibha, ikwaphezulu kwifayibha kunobisi oluqhelekileyo.
• I-Fiber inokunceda ngenxa yokuba isondlo sifunxa amanzi ukuze silawule ukuhamba kwamathumbu kunye nokunciphisa ukuqothulwa.
• Kuphela i-5% yabemi bafumana iingcebiso zefiber imihla ngemihla, okwenza ubisi lwe-oat lube lukhetho olunempilo. (UDiane Quagliani, uPatricia Felt-Gunderson. 2017)

Eco Nobuhlobo

• Namhlanje ihlabathi lizicingela ngakumbi iimpembelelo zokusingqongileyo zokulima. (Umbutho waseMelika weZondlo. 2019)
• Ukuchithwa kolunye ubisi kunyukile, kwaye ukusetyenziswa kobisi lobisi kuye kwehla, kungekhona nje ngeenzuzo kunye nencasa kodwa ngenxa yokukhathazeka kokusingqongileyo.
• Ubisi lobisi lusebenzisa umhlaba ophindwe kasithoba ukwenza ilitha enye xa kuthelekiswa nobisi lwerayisi, ubisi lwesoya, ubisi lwe-almondi, okanye ubisi lwehabile.

Utywala

• Ubisi lwe-oat luyindlela eluncedo kubantu abanganyamezeliyo i-lactose okanye abanengxaki yokwaliwa nobisi okanye abo banengxaki yokwaliwa ngamandongomane kwaye abakwazi ukusela ubisi lwe-almond.
• Nangona kunjalo, abantu kufuneka balumke ekuthatheni ukuba banesifo se-celiac okanye naluphi na uhlobo lwengqolowa allergy / ubuntununtunu.
• Abantu basenako ukusela ubisi lwe-oat, kodwa iileyibhile kufuneka zifundwe ukuqinisekisa ukuba imveliso iqulethe ingqolowa engenagluten.
• I-oats ayinagluten-free, kodwa abavelisi bahlala beyiqhuba besebenzisa izixhobo ezifanayo njengezinye iimveliso zengqolowa, ezinokubangela ukusabela.

Iziphumo ezimbi

• Ubisi lwe-oat lunokuba ne-acidity-regulating phosphates, ezongezo eziqhelekileyo ekutyeni okucutshungulwayo kwaye zidibene nesifo sezintso.
• Abantu baya kufuna ukubukela ubisi lwe-oat oluthathwayo ukuba banotyekelo lwamatye ezintso. (UGirish N. Nadkarni, uJaime Uribarri. 2014)
• Abantu abatya ukutya okuninzi okucutshungulweyo banokufuna ukujikeleza nolunye ubisi olungelolwabisi ukuze banciphise ukusetyenziswa kwephosphate.

Iintlobo

• Iinkampani ezininzi zinobisi lwazo lwe-oat, olufumaneka kwiivenkile zokutya kunye nokutya okunempilo.
• Ukongeza, ubisi lunokuza kwiincasa ezininzi, kubandakanya i-vanilla kunye netshokolethi.
• Iinkampani ezininzi ziye zasebenzisa ubisi lwazo ukwenza ii-ice creams ezingenazo zobisi.
• Ubisi lwe-oat lufumaneka unyaka wonke.
• Xa sele ivuliwe, beka ubisi lwe-oat oluthengwe evenkileni efrijini oluza kuhlala iintsuku ezisi-7 ukuya kwezili-10.

Ukulungiselela

• Abantu ngabanye banokwenza ubisi lwabo lwe-oat.
• Sebenzisa i-oats eroliweyo okanye esikwe ngentsimbi ngamanzi, xubana kunye, kunye noxinzelelo.
• Beka i-oats kwisitya esikhulu, simboze ngamanzi, kwaye ucofe ubuncinane iiyure ezine.
• Ngosuku olulandelayo, khupha, uhlambulule, udibanise emanzini abandayo, ugxininise kunye ne-whisk.

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Impembelelo yoNyango oluSebenzayo ngaphandle kwaMajoyinti

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Ucaphulo

USDA FoodData Central. (2019). I-Oat-Milk yokuqala.

IKholeji yaseMelika yeAllergy, Asma & Immunology. (2019). Ubisi kunye neMveliso.

Joyce, S. A., Kamil, A., Fleige, L., & Gahan, C. G. M. (2019). I-Cholesterol-Ukunciphisa Impembelelo ye-Oats kunye ne-Oat Beta Glucan: Iindlela zokuSebenza kunye nendima enokwenzeka ye-Bile Acids kunye ne-Microbiome. Imida kwisondlo, 6, 171. doi.org/10.3389/fnut.2019.00171

Sethi, S., Tyagi, S. K., & Anurag, R. K. (2016). Ubisi olusekwe kwizityalo lunokukhetha inxalenye evelayo yeziselo ezisebenzayo: uphononongo. Ijenali yenzululwazi yokutya kunye neteknoloji, 53 (9), 3408-3423. doi.org/10.1007/s13197-016-2328-3

Quagliani, D., & Felt-Gunderson, P. (2016). Ukuvala i-Gap ye-Fiber ye-Fiber yaseMelika: izicwangciso zoNxibelelwano ezivela kwiNtlanganiso yokutya kunye neFiber. Ijenali yaseMelika yeyeza lokuphila, i-11 (1), i-80-85. doi.org/10.1177/1559827615588079

Umbutho waseMelika weZondlo. (2019). Ukuhamba ngobisi? Nantsi into ekufuneka uyazi malunga nolunye ubisi olusekwe kwizityalo.

Nadkarni, G. N., & Uribarri, J. (2014). Iphosphorus kunye nezintso: Yintoni eyaziwayo kwaye yintoni efunekayo. Ukuqhubela phambili kwisondlo (Bethesda, Md.), 5 (1), 98-103. doi.org/10.3945/an.113.004655