ʻO nā pono olakino huna o ka superfood i kapa ʻia ʻo oats!

He aha kāu e ʻai mau ai no ka ʻaina kakahiaka? Berena, laiki, a i ʻole kekahi mea e like me ka oatmeal? ʻO kēia kā mākou meaʻai kuʻuna. Akā ua ʻike paha ʻoe i kēia mau lā i hala iho nei, ua hoʻohui ka nui o ka poʻe, ʻoiai ka poʻe e hopohopo nei no ko lākou olakino, i ka ʻoka i kā lākou ʻaina kakahiaka. Manaʻo kekahi poʻe he meaʻai ʻono ʻole ka ʻoka a maikaʻi ʻole hoʻi. Akā ʻo ka ʻoiaʻiʻo, he kuhihewa nui kēlā. He meaʻai nui ka ʻoka i piha i ka waiwai o ka meaʻai. I kēia lā, e kamaʻilio kākou e pili ana i kēia palaoa waiwai i kapa ʻia ʻo ka ʻoka a me nā pono kupaianaha āna e hāʻawi ai i ko mākou kino.

E nānā mua kākou, he aha kēia mau ʻoka?

I ka ʻōlelo maʻalahi, he ʻano palaoa ka ʻoka i ulu ʻia ma nā mahina ʻai paddy. E like me kā mākou laiki a me ka millet. ʻO ka mea kūikawā o kēia, ʻaʻole ia e koi i ka nui o nā meaola e like me ka palaoa a hiki ke ulu maikaʻi i kahi aniau anuanu iki.

Ke kūʻai mākou i ka ʻoka ma ka hale kūʻai, ʻike mākou i kekahi mau ʻano. Hana ʻia kēia mau mea e like me ke ʻano o ka hana ʻana o ka ʻoka.

• ʻAʻole i Hana ʻia: ʻO kēia nā mea like loa me ka oatmeal a ʻo ia nā mea momona loa. ʻO nā hiʻohiʻona e komo pū me ka oats ʻoki kila a me ka oats i ʻōwili ʻia. ʻOi aku ka lōʻihi o ke kuke ʻana i kēia mau mea.
• ʻOka wikiwiki/koke: ʻO kēia nā ʻeke a mākou e kūʻai pinepine ai mai ka hale kūʻai. Hana nui ʻia lākou, no laila hiki ke hoʻomākaukau koke ʻia. Akā e hoʻomanaʻo, ua emi iki ka waiwai o ka meaʻai i ka wā e hana ʻia ai. No laila, ʻoi aku ka olakino o ke koho ʻana i kahi ʻano oka i hana iki ʻia e like me ka hiki.

Nā pono olakino kupaianaha o ka ʻai ʻana i ka oats

ʻAʻole wale ka ʻoka he meaʻai hoʻomāʻona. Ua like lākou me kahi pōkā meaʻai i piha i nā wikamina, nā minelala, ka protein, a me ka fiber, he mea nui loa ia no ko kākou kino. E nānā kākou i kēia mau pono pākahi.

Maikaʻi no ke olakino o ka ʻōpū!

Loaʻa i ka ʻoka kahi ʻano kūikawā o ka fiber hiki ke hoʻoheheʻe ʻia i kapa ʻia ʻo beta-glucan , he mea maikaʻi loa ia no ko kākou ʻōpū.

• Kāohi i ka paʻa ʻana o ka ʻōpū: Kōkua kēia fiber i ka neʻe ʻana o ka ʻōpū. He hopena maikaʻi ka oats no ka poʻe e ʻeha pinepine ana i ka paʻa ʻana o ka ʻōpū.
• Hoʻoulu i nā bacteria maikaʻi: ʻO ko mākou ʻōpū ka home o nā bacteria maikaʻi e pono ai ko mākou kino. He meaʻai maikaʻi kēia fiber beta-glucan no kēlā mau bacteria. Kōkua kēia i ka hōʻemi ʻana i nā hōʻailona o nā maʻi ʻōpū, e like me ka Irritable Bowel Syndrome (IBS).

He kōkua nui i ka hoʻohaʻahaʻa ʻana i ka cholesterol maikaʻi ʻole

He pilikia ka cholesterol i loaʻa i nā kānaka he nui i kēia lā. ʻO ka fiber beta-glucan i loko o ka oats, a mākou i kamaʻilio ai ma mua, kōkua nui i ka hoʻemi ʻana i ka pae o ka cholesterol maikaʻi ʻole (LDL) i loko o ke kino.

He hoaaloha maikaʻi loa ma ka puʻuwai

Aia i loko o ka ʻoka kahi ʻano antioxidant kūikawā i kapa ʻia ʻo avenanthramides . ʻAʻole loaʻa kēia mau mea i nā palaoa ʻē aʻe. He nui ko lākou mau pono no ko kākou puʻuwai:

• Hoʻemi i ka mumū i loko o ke kino.
• Kōkua ka ʻoats i ka hoʻomaha ʻana i nā kīʻaha koko a kaohi i ke kahe koko, hiki ke kōkua i ka hōʻemi ʻana i ka pilikia o ka maʻi puʻuwai.

Kōkua pū kekahi i ke kaohi ʻana i ke kō koko.

He meaʻai maikaʻi loa ka ʻoka no ka poʻe me ka maʻi diabetes. Eia nō naʻe, aia kekahi mau mea e makaʻala ai.

He haʻahaʻa a waena ka helu kuhikuhi glycemic o ka oats i hana liʻiliʻi ʻia. I ka ʻōlelo maʻalahi, ʻo ia hoʻi ma hope o ka ʻai ʻana iā lākou, ʻaʻole e piʻi koke nā pae kō koko. Hana mālie ia.

Maikaʻi no ka kaohi ʻana i ke kaumaha

He meaʻai maikaʻi loa ka ʻoka no kekahi e hoʻāʻo nei e hoʻemi i ke kaumaha. ʻO ka fiber i loko o ka ʻoka e hoʻomāʻona iā ʻoe ma hope o ka ʻai ʻana i kahi liʻiliʻi. Kōkua kēia i ka kaohi ʻana i ka ʻai nui ʻana a me ka ʻai nui ʻana. ʻO ka ʻai ʻana i kekahi mau ʻoka i ke kakahiaka e kōkua iā ʻoe e pale aku i nā meaʻai māmā pono ʻole ma waena o nā meaʻai.

Eia kekahi, loaʻa i ka ʻoka nā meaʻai he nui e pono ai no ko mākou kino, e like me ka manganese, phosphorus, keleawe, a me ka huaora B1.

E noʻonoʻo i kēia mau mea i ka wā e ʻai ai i ka oats

ʻOiai ka maikaʻi o ka ʻoka, aia kekahi mau mea e makaʻala ai.

• ʻIkepili Gluten: ʻAʻole loaʻa maoli ka gluten i loko o ka ʻoka. Eia nō naʻe, ʻo nā hale hana like e hana ana i ka ʻoka e hana pinepine i nā hua ʻē aʻe, e like me ka palaoa, nona ka gluten. Hiki i kēia ke alakaʻi i kahi liʻiliʻi o ka gluten i hui pū ʻia i loko o ka ʻoka. Inā loaʻa iā ʻoe kahi maʻi gluten, e like me ka maʻi Celiac , e koho i ka ʻoka i kapa ʻia ʻo "Gluten-Free."
• E makaʻala i ke kō a me ka paʻakai: E like me kā mākou i ʻōlelo ai ma mua, ʻo nā ʻeke ʻono 'Instant Oats' i loaʻa ma ka hale kūʻai he nui pinepine i ke kō a me ka paʻakai. ʻO ka ʻai pinepine ʻana i kēia mau mea hiki ke hōʻole i nā pono olakino o ka oats. No laila, e heluhelu mau i ka lepili. ʻO ka mea maikaʻi loa e hana ai, ʻo ke kūʻai ʻana i ka oats maʻemaʻe a hana iā lākou i mea ʻono ma ka home ma ka hoʻohui ʻana i nā huaʻai (maiʻa, ʻāpala, hua waina maloʻo), nā mea ʻala e like me ka ʻili kinamona, a me nā nati.

ʻO kekahi mau ala ʻono e hoʻohui i ka oats i kāu meaʻai

Ma waho aʻe o ka hana ʻana me ka waiū no ka ʻaina kakahiaka, nui nā ala ʻē aʻe e hoʻokomo ai i ka oats i kāu papaʻai! Eia kekahi mau manaʻo:

• I ka hana ʻana i nā mea e like me nā cutlets a me nā meatballs, e hoʻāʻo e hoʻohui i kekahi oats ma kahi o nā breadcrumbs.
• Inā ʻoe e hana ana i kahi mea ʻono, e hana i nā kuki oat ma kahi o nā mea ʻono maikaʻi ʻole.
• E hoʻohui i kekahi oats i ka hui pancake.
• E hoʻohui i kekahi mau ʻoka, nā ʻāpana huaʻai, a me nā nati i ka yogurt no ka ʻaina kakahiaka ʻono a momona hoʻi.
• E hoʻomohu i kekahi oats i loko o ka waiū a i ʻole ka yogurt i ka pō (Overnight Oats), a ʻai iā lākou i ke kakahiaka aʻe.