Oat hmoov, raws li lub npe qhia, yog ib qho hmoov ua los ntawm kev sib tsoo cov pob kws paub tab tom qab lawv tau txais kev kho mob ua ntej xws li ntxuav, steaming thiab ziab.
Tus nqi tseem ceeb ntawm oat hmoov: Vim li cas thiaj tsim nyog noj?
Ⅰ:High noj zaub mov ceev
(1)Kev noj zaub mov muaj fiber ntau: tshwj xeeb tshaj yog soluble fiber ntau β-glucan, nws pab tswj cov qib roj cholesterol ib txwm, tswj cov ntshav qab zib, txhawb txoj hnyuv noj qab haus huv thiab ua kom muaj kev noj qab haus huv.
(2)Cov carbohydrates zoo: Raws li cov khoom noj uas tsis muaj GI (glycemic Index), lawv tuaj yeem muab lub zog ruaj khov thiab kav ntev, tiv thaiv kev nce sai thiab poob hauv cov ntshav qab zib.
(3)Protein thiab kab kawm: nplua nuj nyob rau hauv cov nroj tsuag protein, B vitamins, magnesium, phosphorus, zinc, hlau, thiab lwm yam.
Ⅱ:Saj thiab digestion
(1)Cov kev ntxhib los mos yog silky thiab muag heev: Piv nrog oatmeal, cov hmoov daim ntawv muaj ib tug smoother kev ntxhib los mos thiab yog ntau tau, tshwj xeeb tshaj yog haum rau cov me nyuam, cov neeg laus thiab cov neeg uas nrhiav ib tug ilv zoo nkauj.
(2)Yooj yim rau zom thiab nqus: Tom qab sib tsoo, nws cov as-ham tau yooj yim zom thiab nqus los ntawm tib neeg lub cev.
Ⅲ:Qhov kawg yooj yim
Npaj-ua noj yam tsis ua noj: Tsuas yog sib tov nrog dej kub los yog mis nyuj kub thiab do rau ib feeb kom ua ib lub tais ntawm smooth thiab tsw qab oatmeal. Nws yog cov tshuaj noj tshais zoo meej rau lub neej ceev ceev.
Dab tsi yog cov khoom noj khoom haus ntawm oat hmoov?
(1)Carbohydrates: Nrog rau cov ntsiab lus ntawm kwv yees li 65%, lawv cov khoom tseem ceeb yog cov hmoov txhuv nplej siab, uas tuaj yeem muab lub zog rau tib neeg lub cev.
(2)Protein: Nrog rau cov ntsiab lus ntawm kwv yees li 15%, nws muaj tag nrho cov amino acids tseem ceeb, muaj qhov sib npaug sib npaug, thiab muaj txiaj ntsig zoo.
(3)Rog: Nws muaj kwv yees li 6%, nrog rau feem ntau yog unsaturated fatty acids xws li linoleic acid, uas muaj txiaj ntsig zoo rau cov hlab plawv.
(4)Kev noj haus fiber ntau: Nrog rau cov ntsiab lus ntawm kwv yees li 5% mus rau 10%, nws yog nplua nuj nyob rau hauvβ -glucan, dej-soluble dietary fiber uas pab ua kom satiety, txhawb plab hnyuv peristalsis, thiab txhim kho txoj hnyuv.
(5)Cov vitamins thiab minerals: Nws muaj ntau cov vitamins thiab minerals xws li vitamin B1, vitamin B2, niacin, calcium, hlau, thiab zinc, uas pab tswj lub cev lub cev ua haujlwm.
Dab tsi yog cov txiaj ntsig thiab kev ua haujlwm ntawm oat hmoov?
(1)Txo cov roj cholesterol: Oat β -glucan pab txo qis cov roj (cholesterol) tag nrho thiab cov roj lipoprotein tsawg hauv cov ntshav, txo cov kev pheej hmoo ntawm cov kab mob plawv.
(2)Tswj cov ntshav qab zib: Nws muaj qhov ntsuas glycemic qis. Kev noj zaub mov fiber ntau tuaj yeem ncua kev zom zaub mov thiab nqus cov carbohydrates, uas pab tswj cov ntshav qab zib kom tsawg thiab tsim nyog rau cov neeg mob ntshav qab zib noj.
(3)Txhawb txoj hnyuv peristalsis: Kev noj zaub mov muaj fiber ntau tuaj yeem txhawb txoj hnyuv peristalsis, pab zom zaub mov thiab tiv thaiv cem quav.
(4)Antioxidant thiab anti-inflammatory: Oat peptides muaj cov tshuaj tua kab mob antioxidant thiab tiv thaiv kab mob, uas pab tiv thaiv kab mob ntev.
(5)Kev noj zaub mov ntxiv: Nws muaj ntau yam vitamins, minerals, thiab lwm yam, uas tuaj yeem muab cov as-ham xav tau los ntawm tib neeg lub cev thiab tswj nws zoo.
Yuav ua li cas siv oat hmoov? - Tshaj dhau qhov muaj peev xwm tsis kawg ntawm "brewing"
Qhov no yog qhov zoo tshaj plaws ntawm oat hmoov! Nws tsis yog los ntawm txhais tau tias tsuas yog rau soaking thiab haus
(1) Instant haus qeb:
Classic oatmeal: Txoj hauv kev yooj yim noj nws yog sib tov nrog dej kub, mis nyuj los yog mis nyuj cog.
Lub zog milkshake / Smoothie: Ntxiv ib rab diav kom nce qhov sib xws thiab khoom noj khoom haus
(2) Cov Khoom Ci (Tus yuam sij rau kev kho mob kho dua tshiab)
Hloov qee cov hmoov nplej: Thaum ua pancakes, waffles, muffins, ncuav mog qab zib, ncuav qab zib, qhob cij, hloov 20% -30% ntawm cov hmoov nplej nrog oat hmoov tuaj yeem ua rau cov khoom noj muaj fiber ntau ntau, ua rau cov khoom ci zoo dua thiab qab dua.
(3) Cooking thickening
Ntuj thiab noj qab nyob zoo thickener: Nws tuaj yeem hloov cov hmoov txhuv nplej siab thiab siv los ua cov kua zaub tuab, kua ntses thiab nqaij kua zaub. Nws muaj kev ntxhib los mos thiab nplua nuj nyob rau hauv cov khoom noj khoom haus.
(4) Muaj tswv yim txoj kev noj mov
Kev noj qab haus huv txheej: Txheej nqaij qaib mis thiab ntses fillets nrog ib txheej ntawm oat hmoov thiab ces ci lawv. Lub crust yuav crispy thiab noj qab nyob zoo.
Ua lub zog tuav / pob: Muab cov txiv ntseej, txiv hmab txiv ntoo qhuav, zib ntab, thiab lwm yam, thiab ua rau lawv ua cov pob lossis ib daim hlab ua khoom noj txom ncauj.
Nyob rau hauv xaus, oat hmoov tsis yog ib tug monotonous hloov tab sis ib tug niaj hnub noj qab haus huv cov zaub mov uas combines khoom noj khoom haus, yooj yim thiab multi-functionality. Nws ua rau noj qab nyob zoo noj yooj yim, nthuav thiab qab.
Post lub sij hawm: Aug-29-2025