Ua ke nrog lub khob kub kas fes thiab cov lus sib dhos sib dhos, oatmeal yog qhov kev xaiv noj tshais classic - ahem, nws muaj Ina Garten stamp kev pom zoo - rau qhov laj thawj zoo. Nws yog khoom noj khoom haus, sau, yooj yim ua (thaum hmo ntuj, txawm) thiab ntau yam rau khau raj . Tab sis thaum nws los xaiv cov oats koj xav noj, koj tau ntsib nrog ob peb txoj kev xaiv. Ntawm no, peb tab tom rhuav tshem qhov sib txawv ntawm steel txiav oats vs. dov oats, yog li koj tuaj yeem waltz los ntawm cov cereal aisle yooj yim.
Dab tsi yog oats, lawm?
Koj tsis tuaj yeem tham txog hom ntawm oats tsis to taub dab tsi oats nyob rau hauv thawj qhov chaw. Tag nrho cov oats, txawm tias steel txiav los yog dov, yog ib hom ntawm cereal nplej. Ib tug neeg oat nplej yog cov edible noob ntawm oat nyom, ua los ntawm cov kab mob (lub embryo los yog innermost feem), endosperm (lub starchy, protein-nplua nuj ib feem uas ua rau tej oat) thiab bran (qhov nyuaj, fibrous txheej txheej). Ua ntej ib qho kev ua tiav, cov oat kernels yog hulled lub inedible husks raug tshem tawm, thiab lawv ua groats.
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duab / Getty ImagesDab tsi yog steel txiav oats?
Hlau txiav oats (qee zaum hu ua Irish oats lossis pinhead oats) yog cov txheej txheem tsawg kawg ntawm oats. Lawv tau ua los ntawm kev noj cov oat groats thiab txiav rau hauv ob lossis peb daim me me uas siv cov hniav hlau. Lawv yog cov ntxhib, chewy thiab tuaj yeem toasted ua ntej ua noj rau ntxiv nutty tsw.
Vlad Nikonenko / FOAP / Getty DluabDab tsi yog dov oats?
Rolled oats, aka qub-fashioned oats, yog me ntsis ntau dua li steel txiav oats. Tom qab hulling, cov oat groats yog thawj zaug steamed kom soften bran, ces dov mus rau hauv lub tiaj tiaj zoo li tej daim nyob rau hauv hnyav rollers thiab qhuav kom txog thaum lub txee ruaj khov. Lawv yog cov chewier tshaj instant oats (cov khoom muag nyob rau hauv ib pob ntawv nrog dinosaur qe, piv txwv li), tab sis smoother thiab creamier dua steel-txiav oats.
Dab tsi yog qhov txawv ntawm steel txiav oats vs. dov oats?
Thaum lawv pib ua tib yam, steel txiav oats thiab dov oats yog ob qho khoom xyaw sib txawv.
Khoom noj khoom haus
TBH, steel txiav thiab dov oats yog noj yuav luag zoo tib yam. Tab sis vim tias lawv tau ua tiav tsawg dua thiab cov tsho tiv no sab nrauv, steel txiav oats muaj ntau dua soluble. fiber ntau tshaj dov oats.
Glycemic Performance index
Kev kho sai sai: Glycemic Index yog qhov txheeb ze ntawm cov carbohydrates hauv cov zaub mov raws li lawv cuam tshuam cov ntshav qab zib li cas. Ntawm 52 , steel txiav oats raug txiav txim siab qis mus rau nruab nrab ntawm qhov ntsuas glycemic, thaum dov oats muaj qhov ntsuas glycemic siab dua me ntsis. 59 . Qhov txawv yog qhov me me, tab sis cov tsho hlau steel oats tsis tshua muaj feem cuam tshuam rau koj cov ntshav qab zib (ib qho tseem ceeb rau cov neeg mob ntshav qab zib).
Saj thiab kev ntxhib los mos
Tseeb, steel txiav thiab dov oats saj yuav luag tib yam, tab sis lawv cov textures txawv heev. Thaum ua rau hauv porridge, dov oats muaj cov tuab, creamy oatmeal kev ntxhib los mos uas koj tau paub nrog. Steel txiav oats yog ntau chewier, nrog ib tug toothsome kev ntxhib los mos thiab tsis tshua muaj creamy sib xws.
Lub sijhawm ua noj
Thaum ua rau hauv porridge rau ntawm qhov cub, dov oats yuav siv sijhawm li tsib feeb los ua noj. Npaj tib txoj kev, steel txiav oats siv sijhawm ntev dua - txog 30 feeb.
Siv
Peb yuav tsis hais tias steel txiav thiab dov oats yog sib hloov, tab sis lawv tuaj yeem siv rau hauv cov zaub mov zoo sib xws. Ob qho tib si zoo heev thaum hmo ntuj oats thiab ci rau hauv ncuav qab zib los yog tuav, tab sis dov oats yog superior nyob rau hauv granolas, muffins, ncuav qab zib thiab raws li crumble toppings. (Steel txiav oats yuav unpleasantly gritty nyob rau hauv ob rooj plaub.)
Cov oats twg yog qhov zoo tshaj plaws?
Ntawm no yog cov ntaub ntawv khoom noj khoom haus rau ib qho 40-gram ntawm cov hlau txiav oats, ib qho USDA :
- 150 calorie ntau ntau
- 5 g ntawm protein
- 27 g kwb
- 5 g yog '
- 4g fiber ntau (2g soluble)
- 7 g yuv
- 140 mg poov tshuaj
Muab piv rau cov ntaub ntawv khoom noj khoom haus rau ib qho kev noj 40-gram ntawm dov oats, ib qho USDA :
- 150 calorie ntau ntau
- 5 g ntawm protein
- 27 g kwb
- 5 g yog '
- 4g fiber ntau (0.8g soluble)
- 6 g yuv
- 150 mg poov tshuaj
TL; DR? Tsis yog steel txiav oats lossis dov oats tsis noj qab haus huv dua li lwm tus - lawv yuav luag zoo tib yam hauv cov khoom noj muaj txiaj ntsig. Qhov sib txawv tsuas yog cov hlau txiav oats yog me ntsis siab dua nyob rau hauv soluble fiber, uas yuav ua rau kom tag nrho; tuaj yeem txo cov roj cholesterol thiab tswj cov ntshav qab zib; thiab pab tswj kev zom zaub mov, raws li qhov Harvard T. H. Chan School of Public Health .
Yees duab © Alvarez / Getty ImagesCov txiaj ntsig kev noj qab haus huv ntawm oats
Zoo li peb tau hais, oats yog qhov zoo ntawm cov fiber ntau soluble, uas ua rau koj txaus siab tom qab noj tshais. Thiab uas txhais tau tias lawv tuaj yeem pab txo qhov hnyav thiab pab tswj cov ntshav qab zib thiab qib roj cholesterol. Lawv yog cov carbohydrates nyuaj, yog li lawv nyuaj rau koj lub cev kom tawg thiab lawv muab lub zog ruaj khov.
Rau ua raws li cog , oats kuj tseem muaj cov protein ntau, uas yuav ua rau koj tsis txhob poob (lossis raiding lub txee khoom noj txom ncauj) thaum 11 teev sawv ntxov Thiab yog tias koj xaiv koj cov oatmeal toppings ua tib zoo, oats tuaj yeem qis hauv qab zib thiab rog.
Tsis hais, oats yog technically a gluten-dawb nplej. (Tsuas nyeem cov ntawv sau kom paub tseeb tias cov oats koj tab tom yuav tsis ua tiav nrog rau lwm cov khoom xyaw gluten.)
Dab tsi yog instant oats?
Instant oats, feem ntau sau npe ceev oats, yog hom oat ua tiav ntau tshaj plaws-lawv tau ua zoo li dov oats tab sis dov txawm tias nyias kom lawv ua noj xob laim-ceev (li no lub npe). Instant oats tsuas yog siv sijhawm li ib feeb lossis ob feeb los ua noj, tab sis lawv khaws yuav luag tsis muaj kev ntxhib los mos thiab muaj ntau yam mushier dua steel txiav thiab dov oats.
Tseem, dawb instant oats - yam koj yuav hauv ib lub cannister - muaj tib yam khoom noj khoom haus profile xws li steel txiav thiab dov oats. Lawv yog cov zoo noj tshais kev xaiv, yog tias koj tsis mloog lub porridge mushy. Qhov twg tej yam tau dicey yog thaum koj pib tham txog ntim ua ntej instant oats, uas feem ntau muaj qab zib ntxiv. (Thov txim, dino qe.)
Yam hom oats uas koj yuav tsum noj?
Txij li cov hlau txiav oats thiab dov oats khav theeb yuav luag zoo tib yam khoom noj khoom haus profile (ob leeg muaj fiber ntau, tsis muaj rog, lub plawv noj qab haus huv thiab sau), koj yuav tsum noj oats txaus siab rau koj tshaj plaws. Yog tias koj nyiam softer, creamier oatmeal, xaiv dov oats. Yog tias koj xav tau ntau yam chewy zoo nkauj thiab nutty tsw, mus rau steel txiav. Tsuav koj xaiv toppings uas muaj kev noj qab haus huv sib npaug (xws li txiv hmab txiv ntoo tshiab, Greek yogurt thiab txiv ntoo), koj tsis tuaj yeem yuam kev.
Thiab dab tsi oats koj yuav tsum tsis txhob noj? Peb sim kom tsis txhob qab zib instant oatmeal packets nyob rau hauv kev pom zoo ntawm tsawg dua kev xaiv ... tab sis lawv tseem nyob rau hauv fiber ntau dua, hais, noj tshais pastry.
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