Dɛn na wotaa di anɔpaduan? Abodoo, aburow, anaa biribi te sɛ oatmeal? Eyinom ne yɛn amammerɛ nnuan. Nanso ebia woahyɛ no nsow sɛ nnansa yi, nnipa pii, titiriw wɔn a wodwen wɔn akwahosan ho no, de oats aka wɔn anɔpaduan ho. Nnipa binom susuw sɛ oats yɛ aduan a ɛnyɛ dɛ na ɛnyɛ papa. Nanso nokwarem no, ɛno yɛ adwene a ɛnteɛ kɛse. Oats yɛ aduan a ɛboro so a aduannuru wom. Ɛnnɛ, momma yɛnka saa aburow a ɛsom bo a wɔfrɛ no oats yi ne mfaso a ɛyɛ nwonwa a ɛde ma yɛn nipadua no ho asɛm.
Momma yenni kan nhwɛ, dɛn ne oats yi?
Sɛ yɛbɛka no tiawa a, oats yɛ aburow bi a wodua wɔ aburow mfuw mu. Te sɛ yɛn aburow ne atoko no ara pɛ. Ade titiriw a ɛwɔ eyi mu ne sɛ enhia aduannuru pii te sɛ awi na etumi nyin yiye wɔ wim tebea a ɛyɛ nwini kakra mpo mu.
Sɛ yɛtɔ oats wɔ sotɔɔ mu a, yehu ahorow pii. Wɔyɛ eyinom sɛnea ɔkwan a wɔfa so yɛ oat aba no.
- Wɔnnyɛ pii: Eyinom na ɛte sɛ oatmeal sen biara na ɛwɔ aduannuru sen biara. Nhwɛso ahorow bi ne oats a wɔde dade atwitwa ne oats a wɔabobɔw. Eyinom gye bere tenten kakra ansa na wɔanoa.
- Quick/Instant Oats: Eyinom ne packets a yɛtaa tɔ fi sotɔɔ mu. Wɔayɛ ho adwuma kɛse, enti wobetumi asiesie no ntɛmntɛm. Nanso kae sɛ aduannuru a ɛwɔ mu no so tew kakra bere a wɔreyɛ ho adwuma no. Enti, ɛyɛ papa bere nyinaa sɛ wobɛpaw oats bi a wɔmfa nyɛ adwuma pii sɛnea wubetumi.
Akwahosan mu mfaso a ɛyɛ nwonwa a ɛwɔ oats a wodi so
Oats nyɛ aduan a wɔde hyɛ mu ma kɛkɛ. Wɔte sɛ ɔtopae a ɛma aduannuru a vitamin, mineral, protein, ne fiber a ɛho hia ma yɛn nipadua no ahyɛ mu ma. Momma yɛnhwɛ mfaso horow yi mmiako mmiako.
Ɔkɛseɛ ma gut akwahosan!
Oats kura nhama soronko bi a ɛtumi nwura mu a wɔfrɛ no beta-glucan , a eye ma yɛn dwensɔtwaa paa.
- Siw akisikuru ano: Saa nhama yi boa ma obi nya dwensɔtwaa. Oats yɛ ano aduru pa ma wɔn a wɔtaa nya akisikuru no.
- Ɛma mmoawa pa nya nkɔso: Yɛn dwensɔtwaa mu na mmoawa pa a ɛso wɔ mfaso ma yɛn nipadua no wɔ. Saa beta-glucan fiber yi yɛ aduan pa ma saa mmoawa no. Eyi boa ma dwensɔtwaa mu tebea horow te sɛ Irritable Bowel Syndrome (IBS) ho sɛnkyerɛnne so tew.
Mmoa kɛse a ɛma wɔtew srade bɔne so
Cholesterol yɛ ɔhaw a nnipa pii wɔ nnɛ. Beta-glucan fiber a ɛwɔ oats mu a yɛadi kan aka ho asɛm no boa kɛse ma srade bɔne (LDL) dodow a ɛwɔ nipadua no mu no so tew.
Fa no sɛ, saa nhama yi yɛ gel wɔ dwensɔtwaa mu, na ɛkyekyere srade ne bile acid a ɛwɔ nnuan a yedi mu no na ɛpam fi nipadua no mu. Eyi ma srade a ɛkɔ mogya no mu no so tew.
Adamfo paa wɔ ne komam
Oats wɔ ade titiriw bi a ɛko tia ɔyare mmoawa a wɔfrɛ no avenanthramides . Eyinom nni aburow afoforo mu. Ɛwɔ mfaso pii ma yɛn koma:
- Ɛtew ɔfe a ɛwɔ nipadua no mu so.
- Oats boa ma mogya ntini ahorow no dwo na ɛhwɛ mogya mmoroso so, na ɛno betumi aboa ma asiane a ɛwɔ hɔ sɛ obi benya komayare no so atew.
Afei nso ɛboa ma asikre a ɛwɔ mogya mu no so tew.
Oats yɛ aduan pa ara ma nnipa a wɔwɔ asikreyare. Nanso, nneɛma kakraa bi wɔ hɔ a ɛsɛ sɛ yɛhwɛ yiye wɔ ho.
Glycemic index a ɛwɔ oats a wɔayɛ no kakraa bi mu no sua kosi nea ɛwɔ mfinimfini. Sɛ yɛbɛka no tiawa a, eyi kyerɛ sɛ sɛ wodi wɔn wie a, asikre dodow a ɛwɔ mogya mu no nkɔ soro mpofirim. Ɛba nkakrankakra.
Nea ɛho hia yiye: Sɛ wowɔ asikreyare a, kwati oats a wɔde di dwuma ntɛm ara a wɔde asikre ne nneɛma afoforo aka ho. Wɔwɔ glycemic index a ɛkɔ soro. Sɛnea ɛte wɔ biribiara ho no, nyansa wom sɛ wo ne wo duruyɛfo bɛkasa ansa na wode oats aka w’aduan ho.
Ɔkɛseɛ ma mu duru a wɔde di dwuma
Oats yɛ aduan pa ma obi a ɔrebɔ mmɔden sɛ ɔbɛtew ne mu duru so. Fiber a ɛwɔ oats mu no ma wote nka sɛ wo ho ayɛ wo ma bere a woadi kakraa bi mpo awie no. Eyi boa ma wodi adidi boro so ne adidi mmoroso so. Sɛ wudi oats kakraa bi anɔpa a, ɛbɛboa wo ma woakwati nnuan a ɛho nhia wɔ adidi ntam.
| Aduannuru a ɛma ahoɔden | Oats a wɔanoa bɛyɛ kuruwa 1/2 na ɛwɔ: |
|---|---|
| Calories a ɛwɔ nipadua no mu | Bɛyɛ mfe 95 |
| Protein a ɛwɔ nipadua no mu | gram 5 na ɛyɛ |
| Kɛseɛ | gram 3 na ɛyɛ |
| Carbohydrates a ɛwɔ nipadua no mu | gram 27 na ɛyɛ |
| Fiber a ɛyɛ den | gram 4 na ɛyɛ |
| Asikyire | 1 gram |
Bio nso, oats wɔ aduannuru pii a ɛho hia ma yɛn nipadua, te sɛ manganese, phosphorus, kɔbere, ne vitamin B1.
Susuw saa nneɛma yi ho bere a woredi oats no
Ɛmfa ho sɛnea oats ye no, nneɛma kakraa bi wɔ hɔ a ɛsɛ sɛ yɛhwɛ yiye wɔ ho.
- Gluten a Ɛte nka: Oats nni gluten fi awosu mu. Nanso, adwumayɛbea koro no ara a wɔyɛ oats no taa yɛ aburow afoforo te sɛ awi a gluten wom. Ɛtɔ mmere bi a eyi betumi ama wɔde gluten kakraa bi afra oats no mu. Sɛ wowɔ gluten nkate tebea bi, te sɛ Celiac yare , paw oats a wɔakyerɛw so sɛ "Gluten-Free."
- Hwɛ yiye wɔ asikre ne nkyene ho: Sɛnea yɛadi kan aka no, ‘Instant Oats’ packets a ɛyɛ dɛ a ɛwɔ sotɔɔ mu no taa yɛ nea asikre ne nkyene pii wom. Eyinom a wotaa di no betumi asɛe akwahosan mu mfaso a ɛwɔ oats so no. Enti, kenkan nea wɔakyerɛw so no bere nyinaa. Ade a eye sen biara a ɛsɛ sɛ woyɛ ne sɛ wobɛtɔ oats a ɛnyɛ den na woama ayɛ dɛ wɔ fie denam nnuaba (banana, apɔw-mu-teɛteɛ, borɔdɔma), nnuhuam te sɛ sinamon nnua, ne nnuaba a wode bɛka ho no so.
Akwan a ɛyɛ dɛ bi a wobɛfa so de oats aka w’aduan ho
Sɛ nufusu a wode bɛyɛ anɔpaduan da nkyɛn a, akwan foforo pii wɔ hɔ a wobɛfa so de oats ahyɛ w’aduan mu! Adwene kakraa bi ni:
- Sɛ woreyɛ nneɛma te sɛ cutlets ne meatballs a, bɔ mmɔden sɛ wode oats bi bɛka ho sen sɛ wode paanoo a wɔayam bɛka ho.
- Sɛ woreyɛ aduan a ɛyɛ dɛ a, yɛ oat cookies sen sɛ wobɛyɛ nnɔkɔnnɔkɔwade a ɛnyɛ papa.
- Fa oats bi gu pancake a wɔde afra no mu.
- Fa oats, nnuaba asinasin, ne nnuaba bi ka yogurt ho ma woanya anɔpaduan a ɛyɛ dɛ na ahoɔden wom.
- Fa oats bi gu nufusu anaa yogurt mu anadwo mũ nyinaa (Overnight Oats), na ade kyee anɔpa no di.
Nkrasɛm a Wɔde Kɔ Fie
- Oats yɛ aduan a ahoɔdennuru pii wom a ahoɔdennuru, vitamin, mineral, ne protein ahyɛ mu ma.
- Adidi a wodi daa no boa ma wodi asiane a ɛwɔ hɔ sɛ wobenya komayare, srade bɔne, ne asikre dodow a ɛwɔ mogya mu, ne nipadua mu duru so.
- Bɔ mmɔden bere nyinaa sɛ wobɛpaw oats a wɔmfa nyɛ adwuma pii a asikre anaa nkyene nka ho.
- Sɛ wowɔ aduruyɛ mu tebea pɔtee bi te sɛ asikreyare anaa gluten ho akisikuru a, ɛho hia yiye sɛ wobɛkɔ wo duruyɛfo nkyɛn ansa na wode oats aka w’aduan ho.
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