Pehea ʻoe e ʻai ai i ka Oats

ʻO Oats, kekahi o nā cereals kaulana loa o ka honua, ua ʻike ʻia i waena o ka poʻe e ʻimi nei i ka ʻai ʻoi aku ka maikaʻi a me ke kaulike. ʻIke ʻenehana kēia ʻatikala i ke kaʻina hana pehea e hiki ai iā ʻoe ke ʻai pono i ka oats e loaʻa ai kā lākou mau pono meaʻai nui loa. Mai ke koho ʻana i ke ʻano o ka oat a hiki i nā koho kuke like ʻole a me ka hui pū ʻana, e ʻike pehea e hana nui ai i kēia meaʻai kupaianaha a hauʻoli i ka meaʻai momona i ka fiber a me nā meaʻai pono. E hoomau i ka heluhelu i mea waiwai nā ʻōlelo aʻoaʻo a me nā hana hoʻopunipuni pehea e hoʻomākaukau ai a hauʻoli i ke kīʻaha ʻono o ka oatmeal.

1. Hoʻomaka i nā pono meaʻai o ka oats

ʻO ka oats kekahi o nā cereals maikaʻi loa a kaulana loa i ka ʻai i kēlā me kēia lā ma muli o kā lākou mau pono meaʻai. ʻIke ʻia ʻepekema ʻo Avena sativa, kū kēia mea kanu no kāna ʻike kiʻekiʻe o ka soluble fiber, proteins, vitamina a me nā minela pono no ka hana pono o ke kino. Eia kekahi, ʻo ka oats kahi kumu maikaʻi loa o ka ikehu hoʻokuʻu lohi, e hoʻolilo iā lākou i koho kūpono e hoʻomaka i ka lā me ka ikaika.

Ma waena o nā pono kūpono o ka oats, ʻike ʻia kona hiki ke hoʻoponopono i ke kō koko koko. Mahalo i kāna ʻano fiber soluble, kahi ʻano gel i loko o ka ʻōpū, kōkua ka oats i ka hōʻemi ʻana i ka wikiwiki o ka absorption carbohydrate, pale ʻana i nā spike glucose koko a pēlā e hoʻoikaika ai i ka hoʻoponopono insulin. ʻO kēia ka meaʻai i manaʻo nui ʻia no ka poʻe me ka maʻi diabetes a i ʻole ka pilikia o ka loaʻa ʻana mai ia mea.

ʻO kekahi pōmaikaʻi nui o ka oats ʻo ko lākou hiki ke hoʻohaʻahaʻa i nā pae cholesterol. Hoʻopili ka fiber soluble i loko o ka oats i ka cholesterol i loko o ka ʻōpū, no laila e pale ai i kona komo ʻana a kōkua i ka hoʻopau ʻana mai ke kino ma o ka neʻe ʻana o ka ʻōpū. Kōkua kēia i ka hōʻemi ʻana i ka LDL cholesterol, i kapa ʻia ʻo "kolesterol maikaʻi", a hoʻonui i ka cholesterol HDL, i kapa ʻia ʻo "cholesterol maikaʻi". Ma kēia ʻano, hiki i ka ʻai mau ʻana i nā oats ke kōkua i ka mālama ʻana i ka naʻau olakino a pale i nā maʻi cardiovascular.

2. Nā ʻano oat a pehea e koho ai i ka mea kūpono no kāu ʻai

Nui nā ʻano oat ma ka mākekeNo laila, he mea nui e ʻike i ka mea kūpono loa no kāu ʻai e like me kou makemake a me kou makemake. Ma lalo iho nei kekahi mau mea e noʻonoʻo ai i ke koho ʻana i ke ʻano o ka oats:

– ʻO nā ʻoʻa i ʻōwili ʻia: ʻO ka flaked oats ka mea maʻamau a maʻalahi. Ua haku ʻia ʻo ia me nā hua oat piha i kaomi ʻia a palahalaha. He kūpono ia no ka hoʻomākaukau ʻana i ka porridge, ka hui ʻana me ka yogurt a i ʻole ka hoʻokomo ʻana i loko o ka berena a me nā kuki. Eia kekahi, he kumu maikaʻi loa ka ʻaila i ʻōwili ʻia a kuke wikiwiki.

– Oatmeal koke: ʻO ka oatmeal koke kahi koho maʻalahi no ka poʻe pōkole i ke kakahiaka. Ua hoʻomoʻa mua ʻia kēia ʻano ʻano a laila hoʻomaʻemaʻe ʻia, kahi e hōʻemi nui ai i ka manawa kuke. Eia nō naʻe, ʻoi aku ka liʻiliʻi o ke ʻano a me ka ʻono ma mua o ka oats i ʻōwili ʻia.

– ʻOatmeal Kuke lohi: ʻO nā ʻoats lohi, ʻike ʻia hoʻi ʻo ka ʻoʻa palaoa holoʻokoʻa a i ʻole nā ​​​​oats coarse, ʻo ia ka ʻano oat i hana ʻia. Mālama ʻo ia i nā ʻāpana āpau o ka palaoa oat, me ka bran a me ka germ, e hoʻonui ai i ka meaʻai. Eia nō naʻe, ʻoi aku ka lōʻihi o ka manawa kuke ʻana i nā oats kuke lohi a ʻoi aku ka paʻa o ke ʻano ma mua o nā ʻano ʻano ʻē aʻe.

I ke koho ʻana i nā oats kūpono no kāu ʻai ʻana, he mea nui e noʻonoʻo i kāu mau makemake pilikino, ka manawa hoʻomākaukau i loaʻa, a me nā pono meaʻai āu e ʻimi nei e loaʻa. E hoʻomanaʻo, ʻo nā ʻano oats a pau i ʻōlelo ʻia ma luna nei he kumu maikaʻi loa ia o ka fiber a hāʻawi i nā pono he nui no ke olakino, e like me ka hoʻoponopono ʻana i ka cholesterol a me ka mālama ʻana i ke kō koko. Eia kekahi, ʻoi aku ka maʻalahi o ka oats a hiki ke leʻaleʻa i nā ʻano meaʻai maikaʻi a maikaʻi. E hoʻāʻo a ʻike i ke ʻano o kāu ʻano punahele!

3. ʻO ka hoʻomākaukau ʻana i ka oatmeal kumu: i kēlā me kēia pae

4. ʻO nā ʻano hana like ʻole o ka kuke ʻana i ka oats a me kā lākou hopena

Aia nā ʻano hana like ʻole o ka kuke ʻana i ka oats, kēlā me kēia me kāna mau hopena ponoʻī a me nā ʻano. Eia ʻekolu o nā ala maʻamau.

ʻO ke ala mua ke kuke ʻana ma ka umu. No kēia, pono ʻoe i kahi ipu liʻiliʻi a me ka wai a i ʻole ka waiū. ʻO ka mua, e hoʻolapalapa i ka wai i koho ʻia a laila e hoʻohui i nā oats. E hoʻomoʻa i ka wela haʻahaʻa ma kahi o 5 mau minuke, e hoʻouluulu i kekahi manawa. Inā makemake ʻoe i kahi ʻano like ʻole o ka ʻaila, hiki iā ʻoe ke kuke i ka lōʻihi. No ka ʻono, hiki iā ʻoe ke hoʻohui i nā mea e like me nā huaʻai, nā nati a i ʻole ka meli. A voila, loaʻa iā ʻoe ka oatmeal wela e ʻoliʻoli ai!

ʻO kekahi ala kaulana ʻo ka kuke ʻana i loko o ka microwave. ʻO ka mua, e hoʻokomo i nā oats i loko o kahi pahu palekana microwave a hoʻohui i ka wai e uhi iā lākou. Microwave i ka mana nui no 2-3 mau minuke, e hoʻouluulu ana i kēlā me kēia minuke e pale i ka hana ʻana o ka palaoa paʻa. Ke maʻalahi ka oats a me ka paʻa i makemake ʻia, hiki iā ʻoe ke hoʻohui i kāu mea punahele no ka ʻono a hauʻoli i ka ʻaina kakahiaka wikiwiki a olakino.

5. Hoʻohui i nā oats i loko o nā meaʻai ʻono: nā koho a me nā ʻōlelo aʻoaʻo

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ʻO ka Oatmeal kahi mea hoʻohana maʻamau i hiki ke hoʻohana ʻia i nā ʻano ʻono a me nā mea ʻono. Inā ʻoe e ʻimi nei i kahi koho olakino e hoʻohui i ka meaʻai ʻē aʻe i kāu mau kīʻaha ʻono, hiki i ka oats ke lilo i hoa pili. Maʻaneʻi mākou e hāʻawi i kekahi mau koho a me nā manaʻo e hoʻokomo i loko o kāu mau meaʻono.

1. E hoʻololi i kekahi o ka palaoa me ka ʻoʻa i loko o kāu ʻano meaʻai palaoa a me ka pahū: Hiki ke hoʻohana ʻia nā ʻoʻa lepo ma ke ʻano he ʻāpana palaoa i pani ʻia i ka palaoa a me ka pahū pahū. E hoʻohui i 1/4 kīʻaha o ka ʻai lepo no kēlā me kēia kīʻaha palaoa i kāhea ʻia i loko o ka meaʻai. Ma waho aʻe o ka hoʻohui ʻana i ka meaʻai, e hāʻawi ka oats i kahi ʻono kūʻokoʻa a me kahi ʻano crunchier i kāu hoʻomākaukau.

2. E hoʻomākaukau i kahi sopa oatmeal maikaʻi: Hiki i ka oats ke lilo i mea nui i loko o kahi sopa ʻono. E hoʻomoʻa i ka oats i loko o ka hupa meaʻai me kāu mau mea punahele e like me kā kāloti, aniani, celery a me nā pepa. E hoʻohui i nā mea ʻala a me nā mea kanu e ʻono ai e ʻono i ka sopa. Hāʻawi ʻo Oats iā ʻoe i kahi ʻano palupalu a momona, ʻoi aku ka maikaʻi o ke kumu o ka fiber.

3. E hoʻohana i ka oats no ka hoʻomākaukau ʻana i nā burger veggie: ʻO ka oats kahi mea hoʻohui kūpono e hāʻawi i ka ʻono a me ka ʻono i nā mea ʻai meaʻai. Hiki iā ʻoe ke hoʻohui i nā oats ʻāina me nā pīni, nā mea kanu i kālai ʻia, nā mea ʻala a me nā mea ʻala e hana i nā burgers. Hoʻomoʻa a hoʻomoʻa paha iā lākou a lawelawe iā lākou ma luna o kahi pā me kāu mea punahele punahele. ʻO ka hopena he burger olakino a ʻono.

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6. Ka hoʻohana ʻana i nā oats i nā kīʻaha ʻono: nā manaʻo a me nā ʻōlelo aʻoaʻo

Nā manaʻo no ka hoʻohana ʻana i ka oats i nā kīʻaha momona:

1. Oatmeal a me ka nut bars: He mea ʻono maikaʻi e hoʻohui i ke ʻano crunchy o nā nati me ka palupalu o ka oat. Hiki iā ʻoe ke hoʻomākaukau i ka hui ʻana o nā oats, nā nati ʻokiʻoki, ke kō a me ka pata hehee. A laila, e hoʻomoʻa i ka hui ma 180 degrees a hiki i ke gula. E ʻoluʻolu a ʻokiʻoki i loko o nā pahu e leʻaleʻa.

2. ʻO nā kuki oatmeal a me ka maiʻa: He koho olakino a ʻono no ka poʻe e ʻimi nei i kahi ʻoi aku ka momona. Mash maia pala a hui me ka oats, kinamona a me ka meli. E hana i nā kuki liʻiliʻi me ka palaoa a kālua a hiki i ke gula. Kūpono kēia mau kuki e ʻoliʻoli ma ke ʻano he mea ʻai a meaʻai paha.

3. ʻAla a me ka oatmeal pies: He hoʻololi o ka ʻāpala paʻi maʻamau e hoʻohui i ka oat ma ke ʻano nui. E hoʻohui i ka oats, ka palaoa, ka pata a me ke kō e hana ke kumu o ka keke. A laila, kau i nā ʻāpana ʻāpala ma luna a kāpīpī me ke kinamona a me ke kō. E hoʻomoʻa a ʻoluʻolu ka ʻāpala a ʻulaʻula ka ʻōpala. E lawelawe me ka wela me kahi scoop o vanilla ice cream.

E hoʻomanaʻo ʻo ka oats he mea hoʻohana nui loa i hiki ke hoʻohana ʻia i nā ʻano kīʻaha ʻono. E hoʻāʻo me nā ʻano ʻai like ʻole a hauʻoli i nā pono meaʻai e hāʻawi ai. E ʻaʻa e hoʻokomo i ka ʻai i loko o kāu repertoire culinary a hauʻoli i nā mea ʻono maikaʻi!

7. Pehea e hoʻonui ai i ka waiwai o ka oats me nā mea ʻē aʻe

Ua ʻike ʻia ka ʻoats ma ke ʻano he meaʻai momona a olakino. Eia nō naʻe, hiki ke hoʻonui hou i kāna waiwai meaʻai ma ka hoʻohui ʻana i nā mea ʻē aʻe. ʻAʻole kēia mau mea e hoʻohui i ka ʻono a me nā ʻano like ʻole i ka oats, akā hoʻonui pū lākou kona mau pono no ke olakino.

ʻO kahi ala e hoʻonui ai i ka waiwai o ka oat, ʻo ia ka hoʻohui ʻana i nā huaʻai hou a i ʻole ka hau. ʻO nā huaʻai e like me ka maiʻa, strawberries, blueberries, a me nā ʻāpala ʻaʻole wale i hoʻohui i ka ʻono a me ke ʻano i ka oatmeal, akā hoʻohui pū lākou i nā huaora, nā minela, a me ka fiber i ka hui. Hiki iāʻoe keʻokiʻoki i nā hua i loko o nā'āpana liʻiliʻi a hui pū me nā oats i hoʻomoʻaʻia, aiʻole e hoʻohana ia mau mea e like me ka hoʻouluʻana e hoʻonui i ka paʻi hou a me ka ikaika.

ʻO kekahi mea ʻē aʻe e hiki ai iā ʻoe ke hoʻohana e hoʻomaikaʻi i ka waiwai o ka oats ʻo ia ke kinamona. ʻAʻole hoʻohui wale ka kinamona i kahi ʻala ʻono a me ka ʻono i ka oats, akā hāʻawi pū kekahi i nā waiwai antioxidant a me nā anti-inflammatory. Hiki iā ʻoe ke hoʻohui i hoʻokahi teaspoon o ka pauka kinamona i ka hui ʻana i ka oatmeal i ka wā e kuke ai ʻoe, a i ʻole e kāpīpī i kahi kinamona liʻiliʻi ma luna o nā oat i hoʻomākaukau mua ʻia. E hauʻoli ʻoe i ka ʻaina kakahiaka maikaʻi a ʻono! ʻelua!

8. ʻO ʻOat Maka vs. ʻO nā oats i kuke ʻia: ʻo wai ka koho maikaʻi loa?

ʻO ka oatmeal kekahi o ka meaʻai kaulana a olakino ma ke ao nei. Hoʻohana pinepine ʻia e like me ka ʻaina kakahiaka ma muli o kona mau waiwai meaʻai a me ko lākou hiki ke mālama iā mākou no ka lōʻihi. ʻElua ala e ʻai ai i ka oat: maka a moʻa. Ma kēiaʻatikala, e kūkākūkā mākou i ka mea ʻO ia ka mea maikaʻi loa koho ma waena o ka oats maka a me ka oats kuke.

ʻO nā ʻoat maka ʻaʻole i hoʻokau ʻia i kekahi ʻano kuke a i ʻole ka hoʻomaʻamaʻa wela. Ma ka ʻai maka ʻana, mālama ʻia nā meaʻai kūlohelohe a pau i loaʻa i ka oat. Eia kekahi, loaʻa iā ia ka nui o ka fiber, he mea maikaʻi ia no ka ʻeli ʻana a me ka mālama ʻana i nā pae kō koko. Eia nō naʻe, ʻoi aku ka paʻakikī o ka oats maka no kekahi poʻe e ʻeli, a makemake paha i ka manawa hoʻomākaukau lōʻihi.

Ma ka ʻaoʻao ʻē aʻe, ʻo nā oats i hoʻomoʻa ʻia nā mea i hoʻopaʻa ʻia i kahi kaʻina kuke. Ke moʻa, ʻoi aku ka palupalu a maʻalahi hoʻi ka ʻai ʻana. Eia kekahi, kōkua ka kuke ʻana i ka hoʻokuʻu ʻana i kekahi mau meaʻai a hoʻomaʻamaʻa i kā lākou lawe ʻana e ke kino. ʻOi aku ka ʻono ʻoi aku ka maʻalahi o ka oat moʻa a ʻoi aku ka maʻalahi o ka hui ʻana me nā mea ʻē aʻe, e like me nā huaʻai a i ʻole nā ​​​​nati. Eia nō naʻe, i ka wā kuke ʻana, nalowale kekahi mau meaʻai a emi iki ka nui o ka fiber.

9. Pehea e hoʻopilikino ai i kāu kīʻaha oatmeal: ʻōlelo ʻia nā mea hoʻohui a me nā mea hoʻohui

ʻO ka hoʻopilikino ʻana i kāu kīʻaha oatmeal e pono ai ka hui pū ʻana o nā meaʻai a me nā toppings e kūpono i kāu makemake a me kou makemake. Eia kekahi mau koho i manaʻo ʻia e hiki ke hoʻohui i ka ʻono, ke ʻano, a me nā meaʻai i kāu kīʻaha oatmeal:

Nā mea hoʻohui nui:
- Oats: E hoʻomaka me ka kumu oat, hiki ke lilo koke a i ʻole nā ​​​​oats kuʻuna. He kumu maikaʻi loa ʻo Oats no ka fiber a me ka hoʻokuʻu lohi ʻana i nā carbohydrates e hāʻawi iā ʻoe i ka ikehu a puni ka lā.
– Ka wai: Hiki iā ʻoe ke hoʻohana i ka waiū bipi, ka waiū kanu, ka yogurt a i ʻole ka wai e kuke ai i kāu ʻai. E koho i ka wai āu e makemake ai a kūpono paha i kāu mau meaʻai.
- Mea ʻono: Inā makemake ʻoe e hoʻohui i kahi pā o ka ʻono i kāu kīʻaha, hiki iā ʻoe ke hoʻohana i ka meli, ka maple syrup, ke kō ʻulaʻula, a i ʻole nā ​​​​mea ʻono maoli, e like me ka stevia a i ʻole sucralose.

ʻO nā mea hoʻonani i manaʻo ʻia:
- Nā huaʻai: ʻO kahi ala maikaʻi e hoʻohui ai i nā huaora a me ka waihoʻoluʻu i kāu kīʻaha oatmeal ma ka hoʻohui ʻana i nā huaʻai hou a paʻa paha. Hiki iā ʻoe ke koho i ka maiʻa, strawberries, blueberries, mangoes, apple, a me nā mea ʻē aʻe.
- Nā huaʻai a me nā hua: E hoʻohui i kekahi crunch a me nā momona maikaʻi me nā ʻano hua like ʻole e like me ka walnuts, almonds, hazelnuts a me nā ʻanoʻano e like me nā hua chia, nā hua flax a i ʻole nā ​​​​anoano paukena.
- Nā meaʻai nui: No ka nui o nā meaʻai, hiki iā ʻoe ke hoʻohui i nā meaʻai nui e like me ka pauka maca, nā hua goji, ka pauka koko, a i ʻole nā ​​hua acai. ʻO kēia mau mea e hoʻohui pū i ka ʻono a me kahi pā kūikawā i kāu kīʻaha oatmeal.

E hoʻāʻo me nā hui like ʻole o nā mea hoʻohui a me nā toppings e ʻike i kāu kīʻaha oatmeal pilikino ponoʻī. E pāʻani me nā ʻono like ʻole, nā waihoʻoluʻu, a me nā mea leʻaleʻa e mālama i kāu ʻaina kakahiaka maikaʻi a piha i nā meaʻai. E hauʻoli i kāu kīʻaha oatmeal i kou hoʻomaka ʻana i kou lā me ka ikaika a me ka ʻono!

10. Nā koho oatmeal no nā meaʻai kūikawā: gluten-free, dairy-free, etc.

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Inā hahai ʻoe i kahi meaʻai kūikawā me ka ʻole o ka gluten, ka waiū a i ʻole nā ​​​​meaʻai ʻē aʻe, hiki i ka oats ke koho maikaʻi loa e hoʻokomo i kāu meaʻai. Eia nō naʻe, he mea nui e hoʻomanaʻo i kekahi mau manaʻo e hōʻoiaʻiʻo e koho ʻoe i ke ʻano kūpono.

1. ʻAi ʻole gluten: No ka poʻe me ka intolerance gluten, pono e koho i nā oats i hōʻoia ʻia me ka ʻole o kēia protein. Aia nā māka kūikawā ma ka mākeke e hāʻawi ana i nā oats gluten-free, i ulu a hoʻokaʻawale ʻia i mea e pale aku ai i ka hoʻohaumia ʻana. Hiki iā ʻoe ke koho i nā oats holoʻokoʻa i hōʻoia ʻia i ka gluten-free, ʻoiai ʻaʻole lākou i hana ʻia i loko o nā hale e mālama ai i ka palaoa, ka bale a me ka rai.

2. ʻO nā ʻOat Waiwai ʻAʻole: ʻAʻole loaʻa i ka Oats ka lactose a i ʻole ka waiu protein, no laila, ʻaʻohe wai waiu maoli. Eia nō naʻe, he mea nui e hōʻoia ʻaʻole i hana ʻia ka huahana ma nā keʻena kahi e mālama ʻia ai nā huahana waiu, no ka mea aia paha ka pilikia o ka hoʻopaʻa ʻana. ʻO ka heluhelu pono ʻana i ka lepili a me ka ʻimi ʻana i nā hōʻailona e hōʻike maopopo ana he mea waiu ʻole lākou a kūpono paha i nā meaʻai vegan hiki ke kōkua iā ʻoe e koho i nā oat kūpono no kāu ʻai.

11. ʻEhia ka nui o nā oats i ʻōlelo ʻia e ʻai i kēlā me kēia lā a i ka nui hea?

Manaʻo nui ʻia ka ʻai ʻana i kēlā me kēia lā i ka oats e mālama i ka meaʻai kaulike a olakino. Eia nō naʻe, ʻokoʻa ka nui o ka oat e ʻai ai e like me ka pono o kēlā me kēia kanaka. ʻO ka maʻamau, ʻōlelo ʻia e ʻai i waena 30 a me 60 grams o ka oats i ka lā no ka loaʻa ʻana o kāna mau pono meaʻai.

He mea nui e hoʻomaopopo he meaʻai nui ka oats i ka fiber, nā huaora a me nā minela, no laila hiki i kā lākou ʻai maʻamau ke kōkua i ka hoʻomaikaʻi ʻana i ka transit intestinal, hoʻomalu i nā pae cholesterol a hoʻoponopono i ke kō koko. No ka hana ʻana i ka hapa nui o kāna mau meaʻai, ʻōlelo ʻia e ʻai i ka oats ma ke ʻano o ʻoliva, ʻoat flakes a i ʻole i nā cereals ʻono a me nā pahu ikehu.

I ka hoʻokomo ʻana i ka ʻoats i kā mākou meaʻai i kēlā me kēia lā, pono e hōʻoia i ka hahai ʻana i nā ʻōlelo aʻoaʻo a ke kauka olakino a i ʻole ka meaʻai meaʻai, ʻoi loa inā loaʻa iā mākou nā kūlana olakino. Eia hou, pono mākou e hoʻomanaʻo he gluten paha ka oats, no laila pono ka poʻe me ka intolerance a i ʻole ka maʻi celiac e koho i nā oats gluten-free i hōʻoia ʻia. E hoʻomanaʻo mau i ka mālama ʻana i ka meaʻai ʻokoʻa a me ke kaulike, kahi o ka oats he ʻāpana wale nō o nā meaʻai like ʻole āu e ʻai ai i kēlā me kēia lā.

12. Oatmeal ma ke ʻano he koho ʻaina kakahiaka maikaʻi: nā pōmaikaʻi a me nā hui

ʻO ka Oatmeal kahi koho kakahiaka maikaʻi maikaʻi loa e hoʻomaikaʻi i kāna mau pono he nui a me kāna versatility i nā hui. He meaʻai nui kēia huaʻai piha i ka fiber, nā huaora, nā minerala a me nā antioxidants, e lilo ia i meaʻai nui loa. Eia kekahi, he haʻahaʻa glycemic index ka oats, ʻo ia hoʻi ke ʻano Kōkua ia i ka paʻa o ke kō koko koko a hoʻopaʻa i ka ʻai.

ʻO kekahi o nā pōmaikaʻi kaulana loa o ka oats ʻo ko lākou hiki ke hoʻomaikaʻi i ke olakino cardiovascular. ʻO nā beta-glucans i loko o nā oats e kōkua i ka hōʻemi ʻana i ka LDL cholesterol, i kapa ʻia ʻo "bad" cholesterol, a mālama i nā pae triglyceride i kahi pae olakino. Eia kekahi, loaʻa i nā oats nā antioxidants e pale ai i nā kīʻaha koko a hoʻemi i ka mumū.

Nui nā ala ʻono e leʻaleʻa i ka oatmeal ma ke ʻano he ʻaina kakahiaka maikaʻi. Hiki iā ʻoe ke koho i kahi kīʻaha o nā oats i hoʻomoʻa ʻia a hoʻohui i kāu mea punahele punahele, e like me nā huaʻai hou, nā nati, nā hua a i ʻole ka meli. ʻO kahi koho ʻē aʻe, ʻo ia ka hana ʻana i nā oats i ka pō, hui pū me ka waiū a i ʻole ka yogurt a waiho iā lākou e noho i loko o ka friji e hauʻoli i ka lā aʻe. Hiki iā ʻoe ke hoʻohana i ka oats ma ke ʻano he mea hoʻohui i ka smoothies olakino a i ʻole pancakes. ʻAʻole pau nā mea hiki ke hoʻohui a hauʻoli i kēia cereal ʻono a momona!

13. Nā ʻokoʻa ma waena o nā oats koke, flake a me ka palaoa: hoʻohana a me nā ʻano

ʻO ka Oatmeal kahi meaʻai nui loa a me ka momona, hiki ke loaʻa i nā hōʻike like ʻole: koke, flakes a me ka palaoa. Loaʻa i kēlā me kēia o kēia mau koho nā hoʻohana ponoʻī a me nā hiʻohiʻona pono e ʻike i mea e hoʻohana nui ai i kā lākou pono.

Hoʻohana ʻia nā ʻoats koke ma ka ʻoihana a hele mai ma ke ʻano o nā flakes maikaʻi loa, e hoʻoheheʻe maʻalahi ke hui ʻia me nā wai wela e like me ka wai a i ʻole ka waiū. He kūpono ia no ka hoʻomākaukau koke ʻana i ka ʻaina kakahiaka maikaʻi a me ka momona. Eia kekahi, ʻo kona ʻano palupalu e hoʻomaʻamaʻa maikaʻi ia no ka hoʻokomo ʻana i loko o ka meaʻai a i ʻole ka smoothie recipes. ʻO kona pōmaikaʻi nui ka maʻalahi a me ka wikiwiki o ka hoʻomākaukau.

Ma ka ʻaoʻao ʻē aʻe, ʻo ka flaked oats ka hōʻike maʻamau a loaʻa mai nā oats holoʻokoʻa i ʻoki ʻia a hoʻomoʻa ʻia. Mālama ʻo ia i ka hapa nui o nā meaʻai a me ka fiber o ka oat, a ʻo kona ʻano mānoanoa a me ka chewier ʻoi aku ka maikaʻi no ka hana ʻana i ka porridge, nā granola bar homemade, nā kuki, a me nā meaʻai i kālua ʻia. He koho maikaʻi loa ia no ka poʻe makemake i kahi ʻano like ʻole a hauʻoli i ke ʻano o ka nau ʻana o ka oats..

ʻO ka hope, loaʻa ka palaoa oat ma ka wili maikaʻi ʻana i nā flakes oat. He koho maʻalahi loa ia e hoʻohui i ka waiwai waiwai i ka berena, nā keke, nā pancakes a i ʻole nā ​​​​mea hoʻomākaukau ʻē aʻe āu e makemake ai e hoʻohui i nā oats i mea like. He mea kūpono hoʻi ka palaoa oatmeal no ka poʻe me ka gluten intolerance, no ka mea, ʻaʻole i loko o kēia pūmua.. Eia nō naʻe, he mea nui e hoʻomanaʻo i hiki ke hoʻohaumia ʻia ka oats me nā ʻāpana o ka gluten i ka wā o ka hoʻoili ʻana, no laila pono ʻoe e ʻimi i kahi palapala hōʻoia gluten-free e hōʻoia i ka hoʻohana palekana inā loaʻa iā ʻoe kēlā intolerance.

14. Ka hopena: nā ala he nui e leʻaleʻa a pōmaikaʻi mai ka oat i kāu ʻai i kēlā me kēia lā

I ka hōʻuluʻulu manaʻo, ʻo ka oats kahi meaʻai maʻalahi a maikaʻi loa e hiki ke hoʻohui ʻia i nā ʻano like ʻole i kā mākou meaʻai i kēlā me kēia lā. Inā ma ke ʻano o ka flakes, ground oats a i ʻole ka palaoa oat, hāʻawi kēia cereal i nā pono he nui no ko mākou olakino..

ʻO kekahi o nā ala maʻamau e leʻaleʻa ai i ka oat ma ka hoʻomākaukau ʻana i nā ʻaina kakahiaka maikaʻi a maikaʻi. Hiki iā mākou ke hoʻohui i nā oat rolled i kā mākou yogurt a i ʻole ka smoothie kakahiaka, a i ʻole e hoʻomākaukau i kahi pancake ʻono a momona me ka palaoa oat.. Hāʻawi kēia mau koho iā mākou i ka ikehu mau i ka lā a kōkua iā mākou e noho māʻona no ka lōʻihi.

Eia kekahi, hiki ke hoʻohana ʻia ka oats i ka hoʻomākaukau ʻana i nā meaʻai ʻē aʻe, e like me nā berena, nā kuki, nā pahu ikehu a me nā mea ʻono. ʻO kona ʻano maʻalahi a me kona ʻono ʻoluʻolu e hoʻolilo i ka oats i mea hoʻohui like ʻole e hoʻololi i nā ʻano ʻano ʻano like ʻole. ʻAe kēia iā mākou e hauʻoli i kāna mau meaʻai i nā meaʻai like ʻole i ka lā..

I ka hopena, ua ʻimi mākou i nā kikoʻī pehea e ʻai ʻia ai ka oats ma nā ʻano like ʻole, me ka hoʻohana ʻana i kā lākou pono meaʻai a me ka versatility culinary. Mai ka oatmeal wela kahiko a hiki i ka smoothies oat hou, ākea nā koho a hoʻololi i nā ʻono like ʻole a me nā pono meaʻai.

Eia kekahi, ua hōʻike mākou i ke koʻikoʻi o ke koho ʻana i nā oats maikaʻi, ʻoi aku ka maikaʻi o ka organik a me nā mea hoʻohui ʻole, e hōʻoiaʻiʻo i ka hāʻawi nui ʻana o nā meaʻai a pale aku i nā hopena olakino.

Ua hōʻike ʻia ka ʻoluʻolu o ka hoʻohui ʻana i ka ʻai oatmeal me nā meaʻai olakino ʻē aʻe e hana ai i nā kīʻaha kaulike a ʻono. ʻO nā huaʻai, nā nati, ka yogurt a i ʻole ka waiū meaʻai he mau koho wale nō ia e hiki ke hoʻohui ʻia, e hoʻonui hou i kona mau waiwai a me kona ʻono.

ʻO ka mea hope loa, ua hoʻoikaika ʻia ʻo ia, me ka nānā ʻole i ke ʻano o kou makemake e ʻai i ka oats, pono ia e leʻaleʻa iā lākou ma ke ʻano he ʻāpana o ka meaʻai kaulike a me nā ʻāpana kūpono. ʻO ka Oatmeal kahi meaʻai maʻamau a me ka meaʻai e hiki ke kōkua nui i ka meaʻai olakino, ʻoiai ke komo ʻia i loko o kahi pōʻaiapili o nā ʻano meaʻai olakino a ʻano like ʻole.

Lana ko mākou manaʻo ua pono kēia ʻatikala a ua hāʻawi i nā mea hana a me ka ʻike e hana nui ai i nā pono o ka oat. E hoʻomanaʻo mau e nīnau i ke kauka olakino a i ʻole ka meaʻai meaʻai no nā ʻōlelo aʻoaʻo e pili ana i kāu pono pilikino. E leʻaleʻa i ka oats a me kā lākou hiki ke hana ʻai pau ʻole!