Rolled vs Karfe-Cut vs Quick Oats: Menene Bambanci?

Wadatacce

• Menene -arfe-ƙarfe, Mai sauri da Rama?
• Karfe-Yanke Oats
• Rolled Hatsi
• Saurin Oats
• Amfanin lafiyar hatsi
• Shin Oneayan Moreari Ya Fi Na Gina Abinci?
• Cutananan Yanke Oats na Iya Zama Mafi Girma a cikin Fiber
• -Unƙarar Steelarfe-ƙarfe na Iya samun Gananan Glycemic Index
• Wanne Irin Ya Kamata Ka Zaɓa?
• Nemo Oatmeal Da Kaji Dadi
• Kauce wa Oatmeals da ke da Sugar
• Yadda zaka hada hatsi acikin abincinka
• Layin .asa

Lokacin da ake tunanin wani lafiyayyen, karin kumallo mai daɗi, ɗanɗano mai zafi mai daɗaɗɗen hatsi zai iya zuwa zuciya.

Ana narkar da wannan hatsin hatsi ko niƙa shi don yin oatmeal ko ƙasa a cikin gari mai kyau don amfani da shi a cikin yin burodi.

Ana amfani da hatsi a cikin busassun abincin dabbobi kuma kamar yadda dabbobi ke ciyarwa don ciyar da dabbobi kamar dawakai, shanu da tumaki.

Su carb ne masu wadataccen fiber wanda ƙarancin mai da ƙoshin furotin, bitamin da kuma ma'adanai.

Akwai nau'ikan da yawa da za a zaba daga ciki, gami da birgima, yankan ƙarfe da hatsi mai saurin girke-girke, kuma sun bambanta a cikin tsarin abinci mai gina jiki da hanyoyin sarrafa su.

Wannan labarin yana bayanin manyan bambance-bambance tsakanin birgima, yanke-karfe da hatsi mai sauri don ku yanke shawarar wanene yafi ba da ma'ana game da abincinku da salonku.

Menene -arfe-ƙarfe, Mai sauri da Rama?

Oat groats sune hatsin hatsi waɗanda aka cire ƙwanso. Ullanƙararre sune ƙwarjin waje mai tauri wanda ke kare zuriyar itacen oat.

Yanke-karfe, birgima da hatsi mai sauri duk sun fara ne a matsayin masu hatsin hatsi.

Gurasar hatsi da aka shirya don amfanin ɗan adam suna fuskantar zafi da danshi don sa su zama masu kwanciyar hankali.

Ana sarrafa oat groats a hanyoyi daban-daban don ƙirƙirar ko dai a yanke-ƙarfe, birgima ko hatsi mai sauri, dukansu suna da halaye daban-daban.

Karfe-Yanke Oats

Hakanan ana kiranta da itacen oatmeal na Irish, hatsi da aka yanke da ƙarfe suna da alaƙa da ainihin asali, ɗan hatsi wanda ba a sarrafa shi ba.

Don samar da hatsi da aka yanke da ƙarfe, ana yanyanka gutsun gunduwa gunduwa tare da manyan ruwan wukake.

Oats ɗin da aka yanke da ƙarfe suna da ƙwanƙwasa mai laushi, taushi da ɗanɗano fiye da nade ko hatsi mai sauri.

Hakanan suna ɗaukar tsawon lokaci don shiryawa, tare da matsakaicin lokacin girki yana bambanta minti 15-30.

Koyaya, zaku iya jiƙa hatsin da aka yanke da ƙarfe kafin a rage lokacin girki.

Rolled Hatsi

Rolled oats, ko tsohuwar hatsi, su ne hatsi waɗanda suka wuce aikin tururi da daidaita su.

Suna da ɗan ɗanɗanon dandano da laushi mai laushi kuma suna ɗaukar ɗan lokaci kaɗan da za suyi fiye da yankakken hatsin ƙarfe, tunda an ɗan daɗe da dafa su.

Kwano na birgima hatsi yana ɗaukar minti 2-5 don shirya.

Hakanan za'a iya kara jujjuya hatsi zuwa kaya kamar su cookies, waina, muffins da kuma burodi.

Saurin Oats

Oats da sauri ko hatsi mai saurin girke-girke sune oats waɗanda ke cikin ƙarin aiki don rage lokacin girki.

An dafa su sashi ta hanyar tururi sannan kuma sun birgita har ma da sirara fiye da hatsi mai daɗaɗɗa.

Suna dafa cikin 'yan mintuna kaɗan, suna da ɗan ɗanɗano da taushi, laushi mai laushi.

Oats mai sauri ba daidai yake da na nan take ba, oatsattsen hatsi wanda wani lokacin yakan ƙunshi wasu abubuwa kamar sinadarin madara mai ƙwara, sukari da dandano.

Oats ɗin da aka yanke da ƙarfe suna da ɗanɗano mai ɗanɗano da ɗanɗano mai ƙanshi, yayin da birgima da hatsi nan take suke da taushi da taushi mai taushi. Oats da aka yanke da ƙarfe sune mafi ƙarancin sarrafawa a cikin ukun.

Amfanin lafiyar hatsi

Oats na da fa’idodi da yawa ga lafiya.

Waɗannan ƙwayoyin hatsi masu cike da fiber shine kyakkyawan tushen furotin kuma an cika su da bitamin, ma'adanai da antioxidants.

Ari da, ba su da alkama, don haka suna yin babban zaɓi ga waɗanda ke fama da cutar celiac ko rashin haƙuri ga alkama.

Duk da yake hatsi ba shi da yalwar abinci, mutanen da ke fama da cutar celiac ya kamata su zaɓi nau'ikan da ba su da wadataccen gluten don kauce wa waɗanda wataƙila sun gurɓata da alkama yayin aiki.

Kamar rabin kofi (gram 40) na busassun, hatsi mai birgima ya ƙunshi (1):

• Calories: 154
• Furotin: 6 gram
• Kitse: 3 gram
• Carbs: 28 gram
• Fiber: 4 gram
• Thiamin (B1): 13% na RDI
• Ironarfe: 10% na RDI
• Magnesium: 14% na RDI
• Phosphorus: 17% na RDI
• Tutiya: 10% na RDI
• Copper: 8% na RDI
• Harshen Manganese: 74% na RDI
• Selenium: 17% na RDI

Hakanan ana ɗora hatsi tare da mahadi masu amfani, gami da antioxidants da beta-glucan, wani nau'in zaren narkewa wanda ke da alaƙa da fa'idodin kiwon lafiya ().

Misali, beta-glucan da aka samo a cikin oats yana da tasiri wajen rage duka “mara kyau” LDL da duka cholesterol, wanda na iya taimakawa lafiyar zuciyarka.

Wani binciken da aka yi kwanan nan a cikin mutane 80 da ke dauke da babban cholesterol ya gano cewa cinye gram 70 na hatsi tsawon kwanaki 28 ya haifar da raguwar kashi 8% a cikin duka cholesterol da kuma rage kashi 11% a cikin "mummunan" LDL cholesterol ().

Bugu da ƙari, an nuna hatsi don taimakawa asarar nauyi da daidaita matakan sukarin jini.

Beta-glucan a cikin hatsi yana taimakawa saurin narkewar abinci, wanda ke haifar da ƙarar ji da cikawa da kuma ƙaruwa a hankali a cikin sukarin jini.

A wani bincike da aka gudanar kan mutane 298 masu dauke da cutar sikari ta 2, wadanda suke cin gram 100 na hatsi a kowace rana sun sami gagarumin ragi a cikin azumi da bayan jinin cin abinci, idan aka kwatanta da wadanda ba su ci hatsi ba.

Bugu da kari, kungiyar da ke cin gram 100 na hatsi a kullum tana da raguwa sosai a nauyin jiki, wanda masu binciken suka danganta da yawan beta-glucan ().

Oats suna da matukar gina jiki kuma an haɗasu da fa'idodi da yawa ga lafiya. Cin su na iya taimaka wajan rage cholesterol, rage matakan suga da ke cikin jini da taimakawa rage nauyi.

Shin Oneayan Moreari Ya Fi Na Gina Abinci?

Yawan hatsi a kasuwa na iya sa wa masu amfani wahala zai iya tantance zaɓi mafi koshin lafiya.

Jadawalin da ke ƙasa ya kwatanta bambance-bambancen abinci mai gina jiki tsakanin mudu 2 (gram 56) na birgima, yanke-karfe da hatsi mai sauri (5, 6).

Kamar yadda kake gani, bambancin da ke tsakanin wadannan nau'ikan oat din uku kadan ne.

Bugu da ƙari, ana buƙatar nazari mai dacewa tare da gwaje-gwaje na ƙididdiga don tabbatar da waɗannan bambance-bambance.

Wancan ya ce, bayanan da ke akwai na nuna cewa za a iya samun wasu bambanci tsakanin yanke-karafa, birgima da hatsi mai sauri.

Cutananan Yanke Oats na Iya Zama Mafi Girma a cikin Fiber

Tun da hatsin da aka yanke da ƙarfe sune mafi ƙarancin sarrafawa a cikin ukun, suna ƙunshe da mafi fiber - amma ta ɗan banbanci kaɗan.

Fitar da aka samo a cikin hatsi da aka yanke da ƙarfe yana da amfani ga lafiyar narkewar abinci, yana ciyar da ƙwayoyin cuta masu kyau a cikin hanji da haɓaka motsi na hanji na yau da kullun (,).

Koyaya, yana da mahimmanci a lura cewa duk hatsi kyakkyawan tushe ne na zare, kuma bambancin abun cikin fiber tsakanin yanke-karafa, birgima da saurin hatsi kadan ne.

-Unƙarar Steelarfe-ƙarfe na Iya samun Gananan Glycemic Index

Hatsi-yanke na ƙarfe na iya samun ƙarancin glycemic index fiye da birgima ko mai saurin hatsi, ma'ana jiki yana narkewa kuma yana shan su a hankali, wanda ke haifar da hauhawar hauhawar jini ().

Abinci mai yawan alamomin glycemic yana haifar da saurin saurin jini a cikin jini, yayin da abinci ke ƙasa akan jerin glycemic yana ba da sakin kuzari a hankali kuma zai iya taimakawa wajen daidaita sukarin jini ().

A saboda wannan dalili, yankakken hatsi na ƙarfe na iya zama mafi kyawun zaɓi ga waɗanda ke neman kyakkyawan iko game da sukarin jinin su.

Cutarfen hatsi na ƙarfe ya ɗan fi fiber girma fiye da birgima da saurin hatsi. Hakanan suna da mafi ƙarancin glycemic index na nau'ikan hatsi uku, mai yiwuwa ya sanya su mafi kyawun zaɓi don kula da sukarin jini.

Wanne Irin Ya Kamata Ka Zaɓa?

Kodayake hatsi da aka yanke da ƙarfe yana ɗauke da ɗan fiber kuma suna ƙasa a kan masarrafar glycemic, kar a rage ragin birgima da hatsi mai sauri.

Dukkanin nau'ikan guda uku suna da ƙoshin lafiya da ingantaccen tushen fiber, sunadaran gina jiki, bitamin, ma'adanai da antioxidants.

Abu mafi mahimmanci shine zaɓi ɗan hatsi wanda yafi dacewa da salon rayuwar ku.

Nemo Oatmeal Da Kaji Dadi

Lokacin tantance mafi kyawun hatsin oatmeal don ajiyar kayan abincinku, yana da mahimmanci ku sanya abubuwan da kuke so.

Textureunƙun daɗin ɗanɗano da ƙamshi mai laushi na yankakken hatsi na ƙarfe na iya zama daɗi ga wasu amma ya yi wa wasu dadi.

Nakakken da hatsi mai sauri suna da ɗanɗano mai ɗanɗano kuma dafa ƙasa zuwa mau kirim, daidaitaccen daidaituwa wanda wasu mutane suka fifita akan hatsin yankan ƙarfe.

Kuma tunda itacen da aka sare da karafa shine mafi ƙarancin sarrafawa, suna ɗaukar lokaci mafi yawa don shirya, wanda zai iya zama juyawa ga wasu mutane.

Yayin da za'a mirgine kuma za'a iya shirya hatsi mai sauri akan murhun a cikin fewan mintuna kaɗan, yankakken hatsi mai ƙarfe yana ɗaukar minti 30 don yin shi.

Koyaya, zaku iya dafa hatsi da aka yanka da ƙarfe kafin lokaci ya saka ta a girki a hankali, ko ƙara su a cikin tukunyar tafasasshen ruwa ku bar su su kwana.

Hakanan, mirgine da saurin hatsi ana iya haɗa su kai tsaye cikin kayan da aka toya har ma da ƙarawa zuwa mai laushi don ƙara haɓakar fiber da ƙara laushi.

Kauce wa Oatmeals da ke da Sugar

Komai irin nau'in oat da ka zaba, yana da kyau koyaushe a zaɓi hatsi mai laushi, mara dadi.

Yawancin nau'ikan da aka kunshi suna da nauyin ƙara sukari, yana mai da su zaɓin karin kumallo mara lafiya.

Misali, fakiti daya (gram 43) na maple nan take da oatmeal sugar mai ruwan kasa ya ƙunshi gram 13 na sukari (11).

Wannan yayi daidai da fiye da cokali hudu na sukari.

Addedara yawan sukari na iya shafar lafiyar ku ta mummunar tasiri kuma zai haifar da wasu yanayi, gami da cututtukan zuciya, ciwon sukari da kiba ().

A saboda wannan dalili, zai fi kyau ka kara kayan toka da dandano a cikin hatsin da ba shi da dadi don kiyaye ƙara sukari zuwa mafi ƙaranci.

Gwada ɗanɗano mai ɗanɗano na sabbin 'ya'yan itace da ƙoshin lafiya, kamar su kwakwa da ba a ɗanɗano da naman goro.

Rolled, yanke-karfe da hatsi mai sauri duk suna samar da wadatar abinci mai gina jiki. Ba tare da la'akari da wane nau'in da ka zaɓa ba, ka tabbata ka zaɓi nau'ikan da ba su da dadi don guje wa yawan sukari.

Yadda zaka hada hatsi acikin abincinka

Zaka iya ƙara hatsi a abincinka ta hanyoyi da yawa.

Kodayake yawanci ana cinye su a karin kumallo, amma zasu iya kasancewa zaɓaɓɓen ƙaran zafin jiki a lokacin abincin rana da abincin dare kuma.

Anan akwai wasu ra'ayoyi game da yadda ake yin oats wani ɓangare na kwanakinku:

• Rawara ɗan hatsi mai laushi a cikin laushi don haɓakar fiber.
• Manyan hatsin da aka dafa tare da yankakken avocado, barkono, baƙar wake, salsa da ƙwai don juyawa kan ɗanɗano na gargajiya mai ɗanɗano.
• Rawara ɗan hatsi ga burodin da aka yi a gida, da kukis da kuma muffins.
• Hada su da yogurt na Girka da kirfa don yin oats na dare a cikin firiji.
• Yi granola na gida ta hanyar haɗa su da man kwakwa, kirfa, kwaya da busasshen drieda fruita, sannan yin burodi a ƙananan zafin jiki.
• Yi amfani da su a madadin burodin da za su sa kifi ko kaza.
• Hada hatsi a cikin girkin girkin da kuka fi so.
• Yi amfani da su a wurin shinkafa lokacin yin risotto.
• Man da aka dafa da hatsi tare da gasasshen kayan lambu, kaza da tahini don gamsar da abincin rana ko abincin dare.
• Themara su a cikin miya don ƙirƙirar kirim ba tare da ƙara mai mai yawa ba.
• Haɗa hatsi tare da man shanu da busasshen 'ya'yan itace, su zama kwallaye kuma a sanya su a cikin firji don dadi, cizon ƙoshin lafiya.
• Kayan barkono, tumatir ko zucchinis tare da cakuda hatsi, albasa, kwai da cuku da gasa a cikin tanda don ɗanɗano mai ɗanɗano.

Oats abinci ne mai fa'ida da za'a iya ci a kowane lokaci na rana kuma a ƙara shi da abinci mai daɗi da mai daɗi.

Layin .asa

Oats hatsi ne mai yalwar fiber wanda aka alakanta shi da fa'idodin kiwon lafiya da yawa.

Dingara hatsi da yawa a cikin abincinka na iya taimaka wa zuciyarka ta kasance cikin koshin lafiya, nauyi a cikin dubawa da matakan sikarin jini ya daidaita.

Kodayake hatsin da aka yanke da ƙarfe yana da ƙarancin glycemic index da ɗan ƙaramin abun cikin fiber, birgima da saurin hatsi suna da bayanan martaba iri ɗaya.

Koyaya, nau'ikan iri daban-daban da aka kunshi na iya ƙunsar ƙara yawan sukari, saboda haka yana da kyau a zaɓi nau'ikan oat mara kyau a duk lokacin da zai yiwu.

Komai irin nau'in oat da kuka zaba, kar ku ba su pigeonhole a matsayin abincin karin kumallo.

Suna yin kyakkyawan zaɓi a kowane lokaci na rana, gami da abincin rana da abincin dare.