I-Oatmeal sisidlo sasekuseni esanelisayo, esinempilo. Yinkozo epheleleyo-into abaninzi baseMelika abayidli rhoqo ngokwaneleyo. Iphezulu ngaphakathi ifayibha enyibilikayo , ezinokunceda ukwehlisa iLDL 'embi' cholesterol , kwaye ine-6 grams yeprotheyini kwi-1-cup ekhonzayo, ngokwe USDA , nto leyo eya kukunceda uzive wanelisekile de kufike isidlo sasemini.
Oatmeal kwakhona a i-low-glycemic index (GI) ukutya, okunokukunceda ukugcina iswekile yegazi. Kwaye ibhonasi: Uphononongo luka-2019 ngaphakathi Ukutyeba Reviews icebisa ukuba isicwangciso sokutya esisezantsi se-GI sasiluncedo ekunciphiseni ubunzima.
Nokuba ukhetha luphi uhlobo lwe-oats- i-oats esheshayo, i-oats-cut-cut-cut-oats okanye i-oats egayiweyo -zonke zinezondlo ezilinganayo. Yiphakamise ngesiqhamo osithandayo ukongeza ifayibha kunye namandongomane ukuze udibanise ngakumbi kwaye ugcwalise amanqatha asempilweni.
Ifoto: Getty Images / Hans Eichinger / EyeEm
Nazi iindlela zokupheka kwiintlobo eziqhelekileyo ze-oatmeal. Sebenzisa le miyalelo ukulungisa i-oatmeal enye, okanye ulandele imiyalelo yephakheji. Inkonzo enye yohlobo ngalunye lwe-oatmeal engezantsi malunga ne-150 calories (elungiselelwe ngamanzi) ngokutsho USDA Kodwa i-oats eyenziwe ngentsimbi inefayibha eninzi.
Uyenza njani iOatmeal ngeOats yokupheka ngokukhawuleza
Umfoti: uFred Hardy II, uMyili woKutya: uMargaret Monroe Dickey, iProp Stylist: Phoebe Hauser
Iresiphi esemfanekisweni: I-Oats yokupheka ngokukhawuleza
I-oats yokupheka ngokukhawuleza, okanye i-oats ekhawulezayo, iye yaphekwa kwangaphambili, yaza yomiswa kwaye yaqengqwa. Njengoko igama libonisa, banexesha elifutshane lokupheka kwaye ngamanye amaxesha babhalwe 'i-oats esheshayo' okanye 'i-oatmeal esheshayo.'
Ikhulu phezulu:
1. Yiza ne-1 ikomityi yobisi okanye amanzi kunye netyuwa (ukuba unqwenela) ukuba ubilise kwipani encinci.
2. Gxuma kwi-1/2 indebe ye-oats kwaye unciphise ubushushu obuphakathi; pheka i-1 iminithi.
3. Susa ekushiseni, gubungela kwaye uvumele ukuma imizuzu emi-2 ukuya kwe-3.
Imicrowave:
1. Hlanganisa i-1 indebe yamanzi (okanye i-nonfat okanye i-fat-fat milk), i-1/2 indebe ye-oats kunye ne-pinch yetyuwa (ukuba unqwenela) kwisitya se-2-cup microwavable.
2. I-Microwave kwi-High kwi-1 1/2 ukuya kwi-2 imizuzu.
3. Gxuma phambi kokukhonza.
Uyenza njani iOatmeal ngeOats yakudala
Sonia Bozzo
ingaba inqabile imvana
Iresiphi esemfanekisweni: I-Oatmeal yakudala
Ioats yakudala igalelwe ngomphunga yaza yaqengqeleka. Ngamanye amaxesha zibhalwa 'i-oats eqengqelekayo.' Ukwenzela i-creamier oatmeal, sebenzisa ubisi.
Ikhulu phezulu:
1. Zisa i-1 ikomityi yamanzi (okanye ubisi olunamafutha okanye ubisi olunamafutha aphantsi) kunye netyuwa (ukuba unqwenela) ukuba ubilise kwipani encinci.
2. Gxuma kwi-1/2 indebe ye-oats kwaye unciphise ubushushu obuphakathi; ukupheka, ukuvuselela ngamanye amaxesha, imizuzu emi-5.
3. Susa ekushiseni, gubungela kwaye uvumele ukuma imizuzu emi-2 ukuya kwe-3.
Imicrowave:
1. Hlanganisa i-1 indebe yamanzi (okanye i-nonfat okanye i-fat-fat milk), i-1/2 indebe ye-oats kunye ne-pinch yetyuwa (ukuba unqwenela) kwisitya se-2-cup microwavable.
2. I-Microwave kwi-High kwi-2 1/2 ukuya kwi-3 imizuzu.
3. Gxuma phambi kokukhonza.
Uyenza njani iOatmeal nge-Steel-Cut Oats
Iresiphi esemfanekisweni: I-Oatmeal yentsimbi-Sika
I-oats eyenziwe ngentsimbi ziyagcadiswa zize zisikwe zibe yioat groats—i-oat kernel ekhutshiweyo kwikhoba. Akunzima ukupheka i-oats-cut iron, kodwa ithatha ixesha elincinane. Ngamanye amaxesha zibizwa ngokuba 'i-oatmeal yase-Irish.'
Ikhulu phezulu:
1. Zisa i-1 indebe yamanzi okanye ubisi kunye netyuwa (ukuba unqwenela) ukubilisa kwipani encinci.
2. Gxuma kwi-1/4 indebe ye-oats kwaye unciphise ubushushu obuphantsi; pheka, uvuselela ngamanye amaxesha de i-oats ibe yinto efunwayo, imizuzu engama-20 ukuya kwe-30.
Iingcamango ze-Oatmeal Topping
Iresiphi esemfanekisweni: I-oatmeal ye-Banana ye-Chocolate
Izongezo zenza ukuba nayiphi na i-oatmeal ibe ngcono-kwaye inokwenza ukuba ibe nesondlo ngakumbi. Ukugqwesa i-oatmeal ngesiqhamo osithandayo konyusa ifayibha. Ukongeza amantongomane angafakwanga kunika amanqatha asempilweni kwaye kwenza isidlo sakusasa sakho sigcwale.
Isiqhamo:
- Iziqhamo ezomisiweyo (ezifana neerasintyisi, amaqunube, icheri okanye iiapilkosi ezinqunqiweyo okanye iidate)
- Amaqunube amatsha okanye aqandisiweyo
- Applesauce
- IJam okanye igcina
- Iziqhamo ezitsha ezinqunqiweyo okanye ezisikiweyo (ezifana neebhanana okanye iiapile)
Amandongomane okanye iimbewu:
- Iialmonds, i-pecans, i-walnuts, i-hazelnuts, i-pistachios, i-peanuts okanye ibhotela ye-peanut
- Imbewu yeSesame, i-flaxseeds yomhlaba okanye imbewu ye-chia
Sweeteners:
- imaple syrup
- iswekile emdaka
- Ubusi
Iziqholo:
Gcoba ingcebiso ngokuthanda kwakho isiqholo ukonyusa incasa kunye nevumba le oatmeal yakho. Ngaphezu koko, iziqholo ezifana nesinamon, i-nutmeg kunye nejinja zinokunika amandla e-antioxidant.
- Isinamoni
- Nutmeg
- Ijinja
- Cardamom
Iindlela ezizezinye zobisi kunye nezobisi:
- Yongeza i-calcium eninzi ngokufaka i-oatmeal yakho ngentwana yeyogathi, ubisi okanye isityalo esisekelwe kwisityalo, ubisi oluqiniswe nge-calcium.
Iingcebiso ezi-5 zokuLungisa isitya sakho seOatmeal esona sihle
Iresiphi esemfanekisweni: I-Creamy Blueberry-Pecan Oatmeal
1. Sebenzisa i-Steel-Cut Oats
Ewe, bathatha ixesha elide ukupheka kune-oats yokupheka ngokukhawuleza okanye i-oats egobileyo endala, kodwa ifanelekile. Ukuthungwa kwe-oatmeal ye-steel-cut-cut ngaxeshanye imnandi, i-creamy kunye ne-chewy.
2. Kuphephe i-Flavored Instant Oatmeal
Uninzi lweepakethi ze-oatmeal ze-flavored ezikhawulezayo zongeze iswekile. Iswekile eyongeziweyo kakhulu ekuhambeni kwexesha inokukhokelela kwiziphumo ezibi zempilo, njengokuzuza ubunzima kunye nokwanda kokuvuvukala. Ukwenza i-oatmeal yakho kunokukunceda ukulawula inani leswekile eyongeziweyo kwisidlo sakho sakusasa ngelixa unandipha iincasa ozithandayo.
3. Qwalasela i-Liquid-to-Oat Ratio
Funda imiyalelo ecaleni kwesitya sakho se-oatmeal kwaye wenze le nto bayithethayo ukuphepha i-pasty, inkunkuma encangathi okanye i-mush enesobho. Kwi-oats yentsimbi, umlinganiselo we-3/4 ukuya kwi-1 indebe yolwelo nge-1/4 indebe ye-oats. Ukuba usebenzisa ukupheka okukhawulezayo okanye i-oats esongiweyo, umlinganiselo yi-1 ikomityi yolwelo nge-1/2 yekomityi ye-oats.
4. Cinga Ngaphaya Kwamanzi
Ukunyusa i-calcium kunye ne-flavour creamy, yenza i-oatmeal ngobisi olunamafutha aphantsi okanye ubisi lwezityalo endaweni yamanzi. Okanye zama ukuyenza ngeapile cider endaweni yokonyusa incasa. Umlinganiselo wolwelo kwi-oats uhlala ufana, ngoko unokwenza lula olu tshintsho. Emva kokuba uzame i-oatmeal nge-flavour ye-flavour efakwe ekuphekeni, ungaze ubuyele ekwenzeni i-oatmeal ngamanzi nje.
5. Yenze Phambili
Yintoni engcono kunesitya esimnandi, esithuthuzelayo se-oatmeal kusasa? Kuthekani ngokuyilungisa xa uvuka? Yenza ibhetshi enkulu ye-oats-cut iron kwisipheki sakho esicothayo ngeCawa kwaye uyigcine efrijini yakho. Ntsasa nganye, vele ucebe ixabiso lenkonzo kwisitya esikhuselekileyo se-microwave, yongeza icephe lamanzi okanye amabini amanzi emva koko i-microwave ide ishushu (imizuzu eyi-1 ukuya kwemi-2). Yindlela elula, enencasa yokwenza isidlo sakusasa osithandayo silungile kwaye ulinde naluphi na usuku lweveki.
Okanye zama ukwenza oats ebusuku : Hlanganisa iindawo ezilinganayo i-oats endala (kungekhona ukupheka ngokukhawuleza) kunye namanzi kunye ne-pinch yetyuwa kwisitya, gubungela kwaye ubeke efrijini ubusuku ukuya kwiintsuku ezintathu. Ekuseni, ungayidla ibanda okanye uyitshise kwi-microwave.
Uyigcina njani iOats yakho
Ukuba umhla 'wokusetyenziswa' okanye 'ongcono kakhulu' kwiphakheji ye-oats ikhona, ungasebenzisa umhla ukumisela ukutsha kwayo. Unako kwakhona ukuyigcina ioats engalungiswanga itywiniwe kwipakethe yayo yantlandlolo okanye uyigcine kwisingxobo esingangeni moya kwindawo epholileyo, emnyama kwipantry yakho ukuya kuthi ga kwiinyanga ezili-12 ngaphambi kokuba iphele. Ioats engaphekwanga nayo inokuhlala unyaka omnye kwisikhenkcisi.
Okukwintsusa
I-Oatmeal lukhozo olupheleleyo oluya kunceda ukugcina iswekile yegazi lakho kwinqanaba eliphezulu kwaye iya kukugcina uzive ugcwele ixesha elide xa uthelekisa ne-cereal eyenziwe ngomgubo omhlophe ocoliweyo. Yongeza i-mix-ins ukwandisa incasa kunye namanqanaba okutya. Kungakhathaliseki ukuba yeyiphi indlela yokuxuba okanye yokupheka oyisebenzisayo, isitya se-oatmeal ekuseni yindlela yokunamathela kwi-ribs yakho yokuqalisa usuku lwakho.
