Akwahosan mu mfaso a ahintaw a ɛwɔ aduan a ɛboro so a wɔfrɛ no oats so no!

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.

Bio nso, oats wɔ aduannuru pii a ɛho hia ma yɛn nipadua, te sɛ manganese, phosphorus, kɔbere, ne vitamin B1.

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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.