Nā pōmaikaʻi o ka waiu ʻoat – Pehea i hana ʻia ai ka waiu ʻoat?

ʻO ka waiū oat he waiu meaʻai i hana ʻia mai ka oat. ʻO ka hoʻohui ʻana i kahi ʻano hou i nā waiu lāʻau, ʻo nā pōmaikaʻi o ka waiū oat me ka hoʻohaʻahaʻa ʻana i ka cholesterol, ka hoʻomaikaʻi ʻana i ke olakino iwi, a me ka hoʻoikaika ʻana i ka pale ʻana. 

ʻOi aku ka kaulana o ka waiū oat lactose intolerance He mea ʻokoʻa ia i ka waiū bipi no ka poʻe maʻi maʻi waiū. wai niu, waiu cashew, waiu soya, waiu ʻalemona ʻO ia kekahi o nā waiu mea kanu.

He aha ka waiu oat?

ʻO ka waiu oat kahi meaʻai waiu ʻole o ka mea kanu, i hana ʻia ma ka hui ʻana i ka oats me ka wai a laila kānana. Eia naʻe, ʻaʻole i ʻoi aku ka momona o ka waiū oat e like me ka oats ponoʻī. ʻO ia ke kumu i hana ʻia ma ke kālepa kalipunaHoʻonui ʻia me nā meaʻai e like me ka potassium, ka hao, nā huaora A a me D.

Waiwai o ka waiu oat

He kiʻekiʻe ko ka waiu oat. Hāʻawi pū ia i nā huaora a me nā minela he nui. ʻO ka waiwai kūpono o hoʻokahi kīʻaha (240 ml) o ka waiū oat fortified unsweetened penei: 

• Kalepona: 120
• Pūmua: 3 gram
• Ka momona: 5 grams
• Kāpena: 16 grams
• ʻO ka fiber: 2 grams
• Huaʻai B12: 50% o ka waiwai o kēlā me kēia lā (DV)
• Riboflavin: 46% o ka DV
• Calcium: 27% o ka DV
• Phosphorus: 22% o DV
• Vitamin D: 18% o ka DV
• Vitamina A: 18% o ka DV
• Potasuma: 6% o ka DV
• Hao: 2% o ka DV 

Pono Waiu Oat

• He lāʻau a me ka lactose ʻole

ʻOaka A no ka mea i hana ʻia mai ka wai, ʻaʻohe lactose ka waiū oat. No ka mea he lāʻau ia, he waiū ia e hiki ke ʻai ʻia e nā vegans.

• Loaʻa ka nui o nā huaora B

Loaʻa i ka waiū oat ma ke kūʻai aku ka huaora B2 a Huaola B12 Hoʻonui ʻia me nā huaora B e like me He nui nā pono olakino o nā huaora B. No ka laʻana, hoʻomaikaʻi ia i ke ʻano, pale i ke kaumaha oxidative, mālama i ka lauoho, ke kui a me ke olakino ʻili. 

• Hoʻohaʻahaʻa i ka cholesterol koko

Loaʻa i ka waiu oat ka beta-glucan, kahi pulupulu hoʻoheheʻe olakino. Hoʻokumu ʻo Beta-glucan i kahi mea e like me ka gel i loko o ka ʻōpū e hiki ke hoʻopaʻa i ka cholesterol a hoʻemi i kona komo ʻana. Kōkua kēia i ka hoʻohaʻahaʻa i ka cholesterol koko.

• Pono no ke ola o ka iwi

waiu oat, hoʻonui ʻia me ka calcium a me ka huaʻa D, he mea pono no nā iwi. Pono ka calcium no ke ola o ka iwi. ʻO ka nele o ka calcium ka mea e lilo ai nā iwi a haʻihaʻi.

ʻO ka huaʻai D kūpono ke kōkua i ka lawe ʻana i ka calcium. Ka nele o ka Vitamin D Kāohi ia i ke kino mai ka lawa ʻana o ka calcium. ʻO kēia ka mea e nāwaliwali ai nā iwi a hoʻonui i ka pilikia o ka haki.

• Kāohi i ka anemia

anemiahe nele i ke koko ʻulaʻula i loko o ke kino. Ma muli o ka nele o nā meaʻai e like me ka hao a me ka huaora B12. Loaʻa nā mea kanu a me nā vegan i ka anemia ma muli o ka nele o kēia mau meaʻai. Loaʻa i ka waiū oat ka hao a me ka huaora B12.

• Hoʻoikaika i ka palekana

Loaʻa i ka waiū oat ka huaʻa D, ka mea e hoʻoikaika i ka pale ʻana a pale i nā maʻi. vitamina A loaʻa maʻiʻo.

Hiki i ka waiu oat ke lilo i kou kaumaha?

ʻO nā beta-glucans i loko o kēia waiu mea kanu e hoʻolohi i ka hoʻoemi ʻana. Hoʻopiha ʻia ʻoe no ka manawa lōʻihi. Ma kēia ala, kōkua ia i ka lilo o ke kaumaha. 

Pehea i hana ʻia ai ka waiu oat?

ʻAʻole paʻakikī loa ka hana ʻana i ka waiū oat ma ka home. Eia ke ʻano o ka waiū oat…

• E lawe i ka oatmeal i loko o kahi kīʻaha hohonu. E hoʻohui i ka wai paila i laila.
• Pani i kou waha. E waiho e like me kēia no 15 mau minuke.
• E hoʻomoʻa ka oats i ka wai a pehu. E hoʻohui i ka wai anuanu a holo i loko o ka blender.
• A laila kānana me ka cheesecloth a ninini i loko o ka ʻōmole.
• Hiki iā ʻoe ke mālama i loko o kahi hue aniani i loko o ka friji a hiki i ʻelima mau lā.
• Hiki iā ʻoe ke hoʻohui i ka hapahā teaspoon o ka paʻakai, kahi teaspoon o ka vanilla a i ʻole ke kinamona, ka maple syrup a i ʻole ka meli e hoʻonui ai i kona ʻono. 

Poino o ka Waiu Oat

Loaʻa i ka waiū oat kekahi mau hopena ʻaoʻao a me nā pono.

• ʻO ka mea mua, ʻoi aku ka nui o ke kō i kekahi mau waiū oat i kūʻai ʻia. ʻOi aku ke olakino o nā mea ʻaʻole kō.
• ʻAʻole gluten-free ka waiū oat pāʻoihana-ʻoiai aia nā ʻokoʻa. Hoʻomākaukau ʻia mai nā oats i hoʻopili ʻia i ka gluten, maʻi celiac a i ʻole ke kumu o nā pilikia digestive i ka poʻe me ka naʻau gluten.
• ʻO ka poʻe pilikia i ka hoʻokahe ʻana i ka gluten hiki ke hana i ka waiū oat iā lākou iho ma ka home.
• ʻAʻole momona ka waiū oat homemade e like me nā mea kūʻai. No ka mea, hoʻonui ka poʻe kālepa i nā meaʻai.
• ʻO kekahi ʻaoʻao ʻē aʻe o kēia waiu lāʻau lapaʻau, ʻoi aku ka nui o ke kumukūʻai ma mua o ka waiū bipi.

Nā kūmole: 1