Lik'hilojule Tse Lijong le Melemo ea Bophelo ba Tsona
Li-oats ke lijo-thollo tse feletseng, tse bolelang hore lijo-thollo li tiile 'me kernel e entsoe ka likarolo tse tharo tse sa tšoaneng: bran, endosperm le likokoana-hloko. Hobane e le lijo-thollo tse feletseng, li na le limatlafatsi tse ngata, ho akarelletsa le livithamine, liminerale le fiber, ebe ho na le lijo tse ling tse nkiloeng. Li-oats li boetse li na le fiber e ngata haholoanyane ho feta ea lijo-thollo tse ngata, tseo bongata ba eona e leng beta-glucan, e nkoang e le molemo bakeng sa k'holeseterole.
Li-oats ke mohloli o motle oa lik'habohaedreite tse rarahaneng 'me li fumaneha ka mefuta e mengata ea ho pheha. Haeba u batla ho fetola phepo ea hau ea lik'habohaedreite, hlokomela hore senoelo se seng sa oats e phehiloeng se lekanang le likarolo tse peli tsa bohobe.
| Li-Oats Nutrition Facts | |
|---|---|
| Ho Sebeletsa Boima ba 1 senoelo se phehiloeng ka metsi, ha ho letsoai le ekelitsoeng (234 g) | |
| Ka ho Sebeletsa | % Ea letsatsi le letsatsi * |
| Lik'halori 166 | |
| Lik'halori tse tsoang Fat 32 | |
| Kakaretso ea Fat 3.6g | 5% |
| Fat Satated Fat 0.7g | 4% |
| Polyunsaturated Fat 1.3g | |
| Monatsaturated Fat 1g | |
| Cholesterol 0mg | 0% |
| Sodium 9mg | 0% |
| Potassium 164mg | 5% |
| Li-carbohydrates 28.1g | 9% |
| Fibete ea lijo 4g | 16% |
| Litlhapi 0.6g | |
| Protheine 5.9g | |
| Vithamine A 0% · Vithamine C 0% | |
| Calcium 2% · Pente ea 12% | |
| * Ho itšetlehile ka lijo tse 2 000 tsa khalori | |
Le hoja li-oats li fana ka ligrama tse 30 tsa lik'habohaedreite ka senoelo se le seng se phehiloeng, ke khetho e ntle ho feta mefuta e meng ea lijo tsa hoseng e ka fanang ka litekanyo tse lekanang, joalo ka likotoana tse peli tsa bohobe bo tšoeu kapa 1/2 ea bagel. The fiber le protheine dikahare di ntle, mme dihlahisoa tsa mafura ha di phahameng.
Le hoja hangata senoelo se le seng se etsoa, hopola hore u ka fokotsa karolo ea hau 'me ua kopanya le litholoana, litholoana tsa li-fox, li-chia, kapa mefuta e meng e nepahetseng .
Melemo ea Bophelo ea Li-Oats
Li-oats ke mohloli o motle oa fiber, o nang le ligrama tse 4 kopi e le 'ngoe e phehiloeng. Li-oats li na le fiber e senyang, mofuta oa fiber e bontšitsoeng ho thusa ho fokotsa k'holeseterole, ke kahoo ngaka ea hao e ka 'nang ea khothaletsa ho qala letsatsi la hau ka sekotlolo sa ho tlatsa sa oatmeal.
Hape ke mohloli o motle oa manganese, motsoako oa li-enzyme tsa antioxidant, tsa bohlokoa ho thusa ho ntlafatsa lesapo le ho thusa ho theola le ho senya tsoekere.
Qetellong, li-oats ke mohloli o motle oa liprotheine, tšepe, magnesium, zinki le selenium. Bakeng sa sejana seo u atisang ho se thabela hoseng, ena ke tsela e hlollang ea ho qala letsatsi la hau.
Lipotso Tse Tloaelehileng ka Li-Oats
K'halori le lik'habohaedreite tse nang le li-oats li fetoha joang ho tloha ho omileng ho ea ho metsi?
Ho pheha oats hangata ho etsoa ka karolelano ea 1: 2, e bolelang hore karolo e 'ngoe le e' ngoe e omme u hloka likarolo tse peli tsa motsoako oa metsi. Ka hona, ha u pheha, tekanyo e omeletseng e tla fana ka lihlahisoa tse peli tse phehiloeng. Ka mohlala, senoelo sa halofo sa oatmeal e omeletseng se hlahisa senoelo se le seng. Haeba u sheba lengolo leo 'me u bala senoelo sa halofo ea oatmeal e sa tsouoeng ke lik'hilojule tse 166, 28 dikgerama ea lik'habohaedreite, 4 grams fiber, le 5.9 dikgerama tsa liprotheine, e tla ba le tekanyo e lekanang ea lik'hilojule ka senoelo se le seng se phehiloeng. Haeba u ja senoelo se le seng feela se phehiloeng, o ka fokotsa lik'hilojule le litekanyetso tse ling tsa limatlafatsi ka halofo.
Li-oats li na le gluten mahala?
Hangata li-oats li na le gluten, leha ho le joalo, li-oats tse ngata li tsejoa ka gluten e nang le lijo-thollo, joaloka koro, rye, harese le lipelesa nakong ea temo, lipalangoang le ho boloka.
Li silafalitsoe ke gluten ka hona ha li sa nkoa e le mahala. Haeba u batla karolo ea 100 lekholong ea li-oat, e tlameha ebe e ngotsoe, kahoo u se ke ua nahana hore oat ke gluten mahala.
Phapang ke eng pakeng tsa li-oats tse entsoeng ka tšepe le mefuta e meng?
Phapang e etsahala nakong ea ho sebetsa. Ha ho nkoa hore oat e ngata haholo ke nako e fokolang ea ho pheha e hlokahalang. Ka tloaelo, keketseho ea ho sebetsa e tla eketsa lenane la lijo tsa glycemic (e tla potlakisa ho tsuba tsoekere ea mali kapele hakae). Ka tlhaloso mefuta e sa tšoaneng ea oats e latelang:
- Li-Groats: kernel eohle e nang le husk feela e tlosoa.
- Lisebelisoa tsa ho khaola li-oats: (ho seng joalo tse tsejoang e le li-oats tsa Ireland) ke li-oats tsa groat tse nang le litlolo tse hlahisitsoeng le ho khaola likotoana tse nyenyane ka lehare la tšepe. Ba na le chewier texture ha pheha.
- Li-oats tse ritsitsoeng: ka tloaelo li rekisoang joaloka li-oats tsa khale, tsena ke tseo re atisang ho li sebelisa e le oatmeal; li-oats tsa groat li nolofatsoa ke ho tsuba ebe li hatelloa ka li-roller tse nyenyane. Sena se pheha li-oats ka thōko.
- Li-oats tsa ho pheha ka potlako: Li -oats tse koetsoeng tse hatelitsoeng esita le tse bobebe ho feta li-oats tse tletseng nako e telele ho potlakisa nako ea ho pheha le ho lumella metsi a mang ho kenella.
- Hang-hang oatmeal: hangata e phuthetsoe ka litlolo tse nang le litlolo le tsoekere, mofuta ona oa oatmeal o entsoe ka li-oats tse koahetsoeng tse phehiloeng pele le tse omisitsoeng. Ena hase khetho e ntle ea oatmeal.
Lijo tse nang le phepo, li-oats tse entsoeng ka tšepe le li-oats tse koetsoeng li tšoana. Ka bobeli ke li-oats tse nang le likarolo tse tharo tsa lijo-thollo-li-bran, likokoana-hloko le endosperm. Lintho tse fapaneng feela ke litlhaku le linako tse phehang, tse ka 'na tsa e-ba le tšusumetso e fapaneng ka tsoekere ea mali.
Ho Nata le ho boloka Oats
Reka oats e hlakileng ntle le tsoekere e tsoelehileng kapa litlolo. Khetha ho latsoa mafura a hao ka litholoana tse ncha kapa tse leqhoa le linoko tse kang nutmeg, sinamone le vanilla powder.
Boloka li-oats ka setsing se koetsoeng ka thata sebakeng se pholileng, se omileng. Li sebelise ka letsatsi la tsona la ho reka ka ho fetisisa.
Mokhoa o Molemo oa ho Lokisetsa Lijo
Li-oats li ka lokisoa tse tala, joaloka li-oats tsa bosiu bo le bong , kapa li phehiloe e le poro e chesang. Li-oats li ka boela tsa sebelisoa ho nkela li-breadcrumbs lipepeng joaloka li-meatloaf. Sebelisa li-oats ho eketsa fiber le ho etsoa ka bohobe le li-cookie, kapa u etse granola ea tsoekere e tlaase e le senojoe kapa ho phaella ho yogurt e tlaase kapa mahaeng bakeng sa protheine le fiber e tletseng lijo.
Recipes With Oats
- Bosiu bosiu: Etsa lijo tsa hoseng ha u robala
- Etsa Ena Lijo Tse Khōlō-Botsoalle ba Motsoalle oa Oatmeal
- 3 Carb-Balanced Oatmeal Lijo tsa Mantsiboea
> Mehloli:
> Labensky, SR, Hause, AM. Ho pheha: Buka ea lithuto tsa limela tsa tlhaho. 3rd ed. Nōka ea Upper Sadle, NJ: Prentice Hall, 2003: 699.
> Linus Pauling Institute. Micronutrients bakeng sa Bophelo bo Botle. http://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/pdf/mic/micronutrients_for_health.pdf