Menene Milk Oat kuma Yana da Lafiya?

Wadatacce

• Menene Madarar Oat?
• Gaskiyar Gaskiyar Abincin Oat & Fa'idodin Lafiya
• Yadda ake Sha da Amfani da Madarar Oat
• Bita don

Wataƙila madarar da ba ta da madara ta fara a matsayin madaidaicin madarar lactose ga masu cin ganyayyaki ko masu cin madara, amma abubuwan da aka shuka da shuka sun shahara sosai har ma masu ba da madara suna ɗaukar kansu a matsayin magoya baya. Kuma a yau, zaɓuɓɓukan ba su da iyaka: madarar almond, madara soya, madarar ayaba, madarar pistachio, madarar cashew, da sauransu. Amma akwai abin sha ɗaya a kan toshe wanda ke ci gaba da samun kulawa daga masana abinci mai gina jiki da masu abinci iri ɗaya: madarar oat.

"Kusan duk abubuwan da ba na kiwo na iya zama 'zafi' a yanzu saboda sha'awar abincin da ake shukawa," in ji Keri Gans, MS, RD.N, CLT, marubucin Ƙaramin Canjin Abinci. Madarar oat tana da sauƙin isa musamman, saboda yana da arha don yin fiye da madarar goro kuma yana iya zama mafi dacewa da muhalli, in ji ƙwararren mai cin abinci mai rijista Kelly R. Jones M.S., L.D.N. Amma menene madarar oat daidai? Kuma nonon oat yana da kyau a gare ku? Ci gaba da karantawa don waɗannan amsoshin da ƙari game da wannan abin sha mara kiwo.

Menene Madarar Oat?

Madaran oat ta ƙunshi hatsi da aka yanka da ƙarfe ko kuma dukan ƙoƙon da aka jiƙa a cikin ruwa, a haɗa su, sannan a tace su da rigar cukuka ko jakar madarar goro ta musamman. "Yayin da ragowar hatsin hatsi yana da mafi yawan fiber da yawancin furotin a cikin hatsi, ruwa ko 'madara' da ke haifar da shi yana da wasu abubuwan gina jiki a cikin hatsi," in ji Jones. "Saboda hatsi yana shan ruwa cikin sauƙi fiye da na goro, lokacin da aka gauraya da shi sosai, yawancin abincin da kansa ke tashi sama yana wucewa ta cikin rigar cuku, yana ba da ɗanɗano mai ƙanshi fiye da madarar goro ba tare da ƙarin sinadaran ba." (Mai sha'awar hatsi? Sannan dole ne ku gwada waɗannan girke-girke masu yawan furotin na oatmeal don karin kumallo, stat.)

Gaskiyar Gaskiyar Abincin Oat & Fa'idodin Lafiya

Shin madarar oat tana da lafiya, ko? Anan ne yadda abinci mai gina jiki na oat da kalori madarar oat ya kai ga sauran nau'ikan kiwo da madarar da aka shuka: Kofi ɗaya na madarar oat-alal misali, Oatly Oat Milk (Sayi shi, $ 13 don 4, amazon.com)- yana bayarwa game da:

• Kalori 120
• 5 grams duka mai
• 0.5 grams na mai mai
• 2 grams na fiber
• 3 grams na furotin
• 16 grams na carbohydrates
• 7 grams na sukari

Bugu da ƙari, "madarar oat ta ƙunshi kashi 35 na shawarar yau da kullun (RDA) don alli, da kashi 25 na bitamin D," in ji Gans. "Idan aka kwatanta da madarar saniya da madarar soya, yana da ƙarancin furotin, duk da haka, idan aka kwatanta da sauran abubuwan sha na shuka, watau almond, cashew, kwakwa, da shinkafa, yana da karin furotin."

Madarar Oat tana da ƙarancin sukari (gram 7 a kowace kofi) fiye da madarar saniya (gram 12.5 a kowace kofi), amma fiye da madarar goro kamar nonon almond ko madarar cashew, wanda ke da gram 1-2 na sukari kowace kofi.

Ƙari ga haka, madarar oat ita ce tabbatacciyar nasara idan ya zo ga fiber. "Madarar shanu tana da fiber gram 0, almond da waken soya suna da gram 1 na fiber kowace hidima - don haka madarar oat tare da gram 2 na fiber shine mafi girma," in ji ta. Oats ya ƙunshi nau'in fiber mai narkewa da aka sani da beta-glucan, wanda zai iya taimakawa rage matakan jinin ku na LDL cholesterol kuma, bi da bi, rage haɗarin cututtukan zuciya, bisa ga bita na 2018. Bincike ya kuma gano cewa beta-glucan na iya taimakawa jinkirin narkewar abinci, ƙara koshi, da kuma hana ci.

"Haka nan hatsi na dauke da bitamin B thiamin da folate, ma'adanai magnesium, manganese, phosphorus, zinc, da jan karfe, da ma wasu bitamin da ma'adanai iri-iri a cikin adadi," in ji Jones.

Maganin oat yakan zama mafi girma a cikin carbohydrates, amma hakan ba daidai ba ne saboda yana samar da makamashi ta hanyar waɗannan carbohydrates da fiber sabanin mai, wanda yawanci zai iya kasancewa tare da yawancin madarar goro, in ji Jones.

Tabbas, madarar oat shima zaɓi ne mai kyau ga duk wanda ke da rashin lafiya ko rashin haƙuri ga kiwo da/ko goro, a cewar Jones. Madarar oat tana da aminci har ma ga mutanen da ke da rashin haƙuri. Amma, tabbas, ku dole karanta lakabin. "Idan kuna da ƙwarewar alkama ko cutar celiac, kuna son tabbatar da cewa an yi shi da ƙwaƙƙwaran hatsi marasa inganci," in ji Jones. "Yayin da hatsi ba su da yalwa a cikin yanayi, galibi ana sarrafa su a kan kayan aiki guda ɗaya kamar hatsi mai ɗauke da alkama, wanda ke gurɓata hatsi tare da isasshen alkama don haifar da martani a cikin waɗanda ke da cutar celiac ko rashin haƙuri."

Yadda ake Sha da Amfani da Madarar Oat

Bayan daidaituwa mai kauri, ɗan ɗanɗano ɗanɗano na madarar oat yana da kyau sosai. Ganshinsa ya sa ya shahara a sha, kamar a cikin madarar madarar oat da cappuccinos. Hakanan ana iya amfani da shi a cikin santsi, miya mai tsami, da kayan gasa, ”in ji Gans. Gwada shi da kanku: Elmhurst Unsweetened Oat Milk (Sayi shi, $ 50 don 6, amazon.com) ko Kayan Abincin Abinci na Organic Oat Milk (Sayi shi, $ 36, amazon.com).

Hakanan zaka iya amfani da madarar oat kamar yadda zaku iya amfani da madarar saniya ko wasu madara da ake shukawa lokacin dafa abinci. "Za ku iya amfani da madarar oat a matsayin ruwan ku a cikin pancakes da waffles ko a madadin madara na yau da kullun lokacin yin dankalin da aka daka ko kuma casseroles," in ji Jones. Duk da yake ba za ku so ku saukar da gilashin madarar oat a kowace rana ba, zai iya zama babban madara marar kiwo wanda ke da sauƙi a cikin ciki kuma yana samar da tushen makamashi na farko. (Sama na gaba: Wannan girke -girke na madarar Oat na gida zai Ajiye Ku da yawa)

Bita don