Calories nyob rau hauv Oats thiab Lawv Cov Kev Noj Qab Haus Huv
Cov phom yog ib qho tseem grain, lub ntsiab lus ntawm cov noob qoob loo thiab cov noob qoob loo yog tsim ntawm peb qhov chaw: lub bran, endosperm, thiab kab mob. Vim tias lawv yog cov qoob loo, lawv muaj ntau dua cov as-ham, nrog rau cov vitamins, minerals, thiab fiber ntau, ces lwm cov khoom ua tiav. Oats kuj muaj ntau cov kua faj ntau dua li cov feem ntau cov nplej, ntau ntau uas yog beta-glucan, xav tias yuav zoo rau cov roj (cholesterol).
Oats yog ib qhov chaw zoo ntawm txoj kab carbohydrate thiab muaj ntau hom ntawv ua noj. Yog tias koj tab tom nrhiav kom hloov koj daim ntawv qhia tias carbohydrate, nco ntsoov tias ib khob ntawm cov khoom noj uas yog siav yog sib npaug ntawm ob lub ncuav ntawm ob khob cij.
| Oats Nutrition Truths | |
|---|---|
| Muab Kev Pab Cuam 1 khob ua si nrog dej, tsis muaj ntsev ntxiv (234 g) | |
| Ib Pab | % Txhua Hnub Txiav * |
| Calories 166 | |
| Calories los ntawm Fat 32 | |
| Tag Nroj Tsuag 3.6g | 5% |
| Saturated roj 0.7g | 4% |
| Polyunsaturated roj 1.3g | |
| Monounsaturated Muaj Rog 1g | |
| Cholesterol 0mg | 0% |
| Sodium 9mg | 0% |
| Tshuaj Phaus Dej Siab 164mg | 5% |
| Carbohydrates 28.1g | 9% |
| Dietary Fiber 4g | 16% |
| Qab zib 0.6g | |
| Protein 5.9g | |
| Vitamin A 0% · Vitamin C 0% | |
| Calcium 2% · Iron 12% | |
| * Raws li 2,000 calorie diet | |
Txawm hais tias oats muaj 30 gram ntawm carbohydrates nyob rau hauv ib lub khob uas siav, lawv muaj kev noj qab haus huv zoo dua lwm cov kev noj tshais uas yuav zoo li cov nqi zoo li, xws li ob lub ncuav ntawm cov khob cij lossis 1/2 ntawm lub hnab ntim. Cov roj thiab cov protein cov ntsiab lus yog qhov zoo, thiab cov roj rog tsis siab.
Txawm tias ib lub khob ua haujlwm feem ntau yog qhov mus-rau, nco ntsoov tias koj tuaj yeem txo koj feem thiab muab nws txiv nrog, txiv ntoo, koob thia, lossis lwm yam kev noj qab haus huv .
Kev Noj Qab Haus Huv Ntawm Txoj Kev Noj Qab Nyob Zoo
Oats yog ib qhov zoo ntawm fiber, muaj 4 grams nyob rau hauv ib lub khob uas siav. Cov phom muaj cov kua faj siv tau, hom fiber ntau uas tau pom los pab txo cov roj cholesterol, uas yog vim li cas koj tus kws kho mob yuav pom zoo kom pib hnub koj nrog lub khob ntim ntawm oatmeal.
Lawv kuj yog ib qhov zoo ntawm manganese, ib qho kev tivthaiv antioxidant enzymes, tseem ceeb hauv kev pabcuam cov pob txha txhim kho thiab pab ua thiab tawg piam thaj.
Thaum kawg, oats yog ib qhov zoo ntawm cov protein, hlau, magnesium, zinc, thiab selenium. Rau ib phaj uas koj feem ntau txaus siab rau thaum sawv ntxov, uas yog ib txoj kev zoo nkauj uas yuav pib koj lub hnub.
Cov Lus Nug Txog Cov Ntoo
Lub calorie thiab carbohydrate ntsiab lus ntawm oats hloov li cas los ntawm qhuav mus ntub dej?
Ua noj cov oats feem ntau yog ua tiav nrog 1: 2 piv, lub ntsiab lus uas rau txhua qhov ib qho qhuav koj xav tau ob feem ntub dej. Yog li ntawd, thaum ua noj ua haus, cov ntsuas kev ntsuas yuav tawm los ntawm ob npaug ntawm qhov kev pabcuam siav. Piv txwv li, ib nrab khob ntawm oatmeal qhuav yields ib khob siav. Yog tias koj tab tom ntsia rau ntawm daim ntawv lo thiab nws nyeem ib nrab lub khob ntawm oogmeal yog 166 calories, 28 grams carbohydrate, 4 grams fiber ntau, thiab 5.9 grams protein, ces nws yuav muaj tus nqi calorie hauv ib lub khob uas siav. Yog tias koj tsuas noj ib nrab lub khob ua khoom noj, koj tuaj yeem txo cov calorie ntau ntxiv thiab lwm yam khoom muaj nqis los ntawm ib nrab.
Yog oats gluten dawb?
Oats no tsis muaj gluten-dawb, Txawm li cas los, ntau oats tau nkag tau rau gluten muaj cov nplej, xws li nplej, rye, barley, thiab spelling thaum ua teb, kev thauj mus los, thiab cia.
Lawv ua kab mob nrog gluten thiab thiaj li tsis xam glutens dawb. Yog tias koj tab tom nrhiav txog 100 feem pua gluten dawb oats, lawv yuav tsum tau sau npe, yog li tsis txhob xav tias muaj oat yog gluten dawb.
Dab tsi yog qhov txawv ntawm steel-cut oats thiab lwm yam ntau yam?
Qhov txawv yog tshwm sim thaum ua haujlwm. Tus txheejtxheem ntau dua yog lub sijhawm ua haujlwm tsawg tsawg. Feem ntau, qhov nce hauv kev ua yuav ua rau cov khoom noj khoom haus glycemic index (sai npaum li cas nws yuav nce ntshav qab zib). Los ntawm txhais tau hais tias sib txawv ntau yam ntawm oats yog raws li nram no:
- Groats: tag nrho cov ntsiav nrog tsuas yog muab tshem tawm.
- Cov hlau ntuag oats: (lwm yam hu ua Irish oats) yog cov mos oats uas toasted thiab txiav mus rau hauv me me chunks nrog ib tug steel hniav. Lawv muaj tus chewier zoo nkauj thaum siav.
- Cov qib hnyav: feem ntau yog muag raws li qub qub oats, cov no yog dab tsi peb feem ntau siv raws li oatmeal; qhov otiav yog mos muag los ntawm lub zog thiab ces nias ntawm hlau rollers kom ncaj. Qhov no cooks tus oats ib nrab.
- Ua noj ua haus yob yob ua si: dov oj uas yog nias dua thawm tseem thawm dawm oats kom ua lub sijhawm noj thiab pub dej ntau dua.
- Instant oatmeal: feem ntau feem ntau ntim nrog ntxiv flavours thiab qab zib, hom hom oatmeal yog ua los ntawm dov oats uas yog pre-cooked thiab qhuav. Qhov no tsis yog qhov zoo tshaj plaws ntawm oatmeal.
Nutritionally, ob qho tib si hlau txiav oats thiab dov oats zoo sib xws. Ob qho tagnrho cov txiv hmab txiv ntoo uas tseem grain-tag nrho nrog peb qhov chaw ntawm lub lis piam-lub bran, kab mob, thiab endosperm-si tauv. Tsuas yog qhov txawv ntawm lawv cov duab thiab ua noj ua haus, uas yuav muaj kev cuam tshuam ntawm cov ntshav qab zib.
Khaws Thiab Khaws Cia
Nqus cov oats dawb tsis ntxiv cov suab thaj los yog flavorings. Xim koj cov oatmeal rau koj tus kheej nrog cov txiv hmab txiv ntoo lossis cov txiv hmab txiv ntoo tshiab thiab cov txuj lom xws li txiv laum, cinnamon, thiab vanilla hmoov.
Khaws oats nyob rau hauv lub thawv kaw nruj nreem nyob rau hauv ib qho chaw txias, qhuav qhov chaw. Siv lawv los ntawm lawv cov hnub yuav zoo tshaj.
Txoj Kev Noj Qab Nyob Zoo rau Kev Npaj Oats
Oats yuav npaj tau raw, raws li nyob rau hauv overnight oats , los yog siav li kub porridge. Oats kuj siv tau rau hauv kev hloov cov zaub mov hauv cov zaub mov xws li nqaij. Siv oats ntxiv fiber ntau thiab zoo nkauj rau breads thiab ncuav qab zib, los yog ua rau koj tus kheej cov low-sugar granola kom noj raws li khoom noj txom ncauj los yog ntxiv rau cov roj tsawg yogurt lossis tsev cheese rau cov khoom noj muaj protein thiab fiber ntau.
Zaub Mov Noj nrog Oats
- Kev Pw Tsaus Ntom: Ua Tshais Thaum Pw Tsaug
- Ua Qhov Loj Diet-Friendly Bowl ntawm Oatmeal
- 3 Noj Cov Khoom Noj Ncuav Quav Carb-Balanced Oatmeal
> Qhov chaw:
> Labensky, SR, Hause, AM. Ntawm Kev Ua Noj: Ib phau ntawv nyeem ntawm Kev Kawm Txuj Ci. 3rd ed. Upper Sadle River, NJ: Prentice Hall, 2003: 699.
> Linus Pauling lub koom haum. Micronutrients rau Kev Noj Qab Haus Huv. http://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/pdf/mic/micronutrients_for_health.pdf