Wetin yu kin it fɔ brɛf? Bred, rays, ɔ sɔntin lɛk ɔtmil? Dis na wi tradishonal it dem. Bɔt yu go dɔn notis se dis biɛn tɛm, bɔku pipul dɛn, mɔ di wan dɛn we de wɔri bɔt dɛn wɛlbɔdi biznɛs, dɔn de ad ɔts to dɛn brɛf. Sɔm pipul dɛn kin tink se ɔts na it we nɔ de te ɛn we nɔ fayn fɔ mek pɔsin gɛt wɛlbɔdi. Bɔt fɔ tru, dat na big mistek. Oats na supamakit we ful-ɔp wit nyutrishɔn valyu. Tide, lɛ wi tɔk bɔt dis valyu gren we dɛn kɔl ɔts ɛn di wɔndaful bɛnifit dɛn we i de gi wi bɔdi.
Lɛ wi si fɔs, wetin na dɛn ɔts ya?
Fɔ tɔk am simpul wan, ɔts na wan kayn gren we dɛn kin plant na padi fil. Jɔs lɛk wi rays ɛn malet. Di spɛshal tin bɔt dis na dat i nɔ nid bɔku tin dɛn lɛk wit ɛn i kin gro fayn ivin we di ples kol smɔl.
We wi bay ɔts na di stoa, wi kin si difrɛn kayn dɛn. Dɛn kin mek dɛn tin ya akɔdin to di we aw dɛn kin prosɛs di ɔt kɛnal.
- Least Processed: Dɛn wan ya na di wan dɛn we fiba ɔtmil ɛn dɛn gɛt bɔku tin fɔ it. Sɔm ɛgzampul dɛn na ɔts we dɛn kɔt wit stɛl ɛn ɔts we dɛn dɔn rol. Dɛn tin ya kin tek lɔng tɛm smɔl fɔ kuk.
- Kwik/Instant Oats: Dis na di paket we wi kin bay bɔku tɛm na di stoa. Dɛn kin prosɛs dɛn bɔku bɔku wan, so dɛn kin pripia dɛn kwik kwik wan. Bɔt mɛmba se di nyutrishɔn valyu kin ridyus smɔl we dɛn de prosɛs am. So, i kin fayn ɔltɛm fɔ pik wan kayn ɔts we dɛn nɔ kin prosɛs smɔl.
Amazing wɛlbɔdi bɛnifit dɛn we pɔsin kin gɛt we i it ɔts
Oats nɔto jɔs tin fɔ it we de ful-ɔp. Dɛn tan lɛk bɔm we gɛt tin fɔ it we ful-ɔp wit vaytamɛn, minral, prɔtin, ɛn fayv, we rili impɔtant to wi bɔdi. Lɛ wi luk dɛn bɛnifit dɛn ya wan bay wan.
Gret fɔ gut wɛlbɔdi!
Ɔt gɛt wan spɛshal kayn fayv we kin sɔlv we dɛn kɔl beta-glucan , we rili fayn fɔ wi insay.
- I de mek yu nɔ gɛt bɛlɛ: Dis fayv de ɛp fɔ mek yu bɔdi muv. Oats na gud sɔlv fɔ di wan dɛn we de sɔfa wit kɔnstipɛshɔn bɔku tɛm.
- I de mek gud baktri dɛm: Na wi intestinal dɛn gɛt gud baktri dɛm we de bɛnifit wi bɔdi. Dis beta-glucan fayba na gud it fɔ dɛn baktri dɛm. Dis kin ɛp fɔ ridyus di simptom dɛm fɔ intestinal kɔndishɔn, lɛk Irritable Bowel Syndrome (IBS).
Wan big ɛp fɔ ridyus bad kɔlɔstrel
Kɔlɔstrel na prɔblɛm we bɔku pipul dɛn gɛt tide. Di beta-glucan fayba we de insay ɔts, we wi bin dɔn tɔk bɔt, kin ɛp bɔku fɔ ridyus di lɛvɛl we di bad kɔlɔstrel (LDL) de na di bɔdi.
Imajin, dis kayn fayv de mek wan jel na di intestinal, we de tay di kɔlɔstrel ɛn bayl asid we de insay di it dɛn we wi de it ɛn pul dɛn kɔmɔt na di bɔdi. Dis kin mek di kɔlɔstrel nɔ go insay di blɔd.
Wan bɛst padi na in at
Ɔts gɛt wan spɛshal kayn antiɔksidant we dɛn kɔl avenanthramides . Dɛn tin ya nɔ de na ɔda grens dɛn. Dɛn gɛt bɔku bɛnifit dɛn fɔ wi at:
- I de ridyus di inflamɛns na di bɔdi.
- Ɔts kin ɛp fɔ mek di blɔd vesel dɛn rilaks ɛn kɔntrol di blɔd prɛshɔn, we kin ɛp fɔ ridyus di risk fɔ gɛt at sik.
I de ɛp bak fɔ kɔntrol di blɔd shuga.
Oats na rili fayn it fɔ pipul dɛn we gɛt dayabitis. Bɔt, sɔm tin dɛn de we wi fɔ tek tɛm wit.
di glycemic index fכ minimally prכsεs oats de lכw to mεdiכm. Fɔ tɔk am simpul wan, dis min se afta yu dɔn it dɛn, di blɔd shuga nɔ kin go ɔp wantɛm wantɛm. I kin apin smɔl smɔl.
I rili impɔtant: If yu gɛt dayabitis, nɔ it instant oats we dɔn ad shuga ɛn ɔda tin dɛn. Dɛn gɛt ay glycemic index. Jɔs lɛk ɛnitin, i fayn fɔ tɔk to yu dɔktɔ bifo yu ad ɔts to yu it.
Gret fɔ kɔntrol di wet
Oats na fayn it fɔ pɔsin we de tray fɔ lɔs in wet. Di fayv we de insay ɔts de mek yu fil ful ivin afta yu it smɔl. Dis kin ɛp fɔ kɔntrol fɔ it pasmak ɛn fɔ it pasmak. If yu it sɔm ɔts na mɔnin, dat go ɛp yu fɔ avɔyd fɔ it snek dɛn we yu nɔ nid bitwin di it dɛn we yu de it.
| Nutrient we de mek pɔsin gɛt tin fɔ it | Na lɛk 1/2 kɔp ɔts we dɛn dɔn kuk gɛt: |
|---|---|
| Kalori dɛn we yu kin gɛt | Na lɛk 95 ia so |
| Protɛin we de mek pɔsin gɛt | 5 gram na yu |
| Bɔmp | 3 gram |
| Kabohaydrɛt dɛn | 27 gram |
| Fayba we dɛn kɔl | 4 gram |
| Suga | 1 gram |
Apat frɔm dat, ɔts gɛt bɔku impɔtant tin dɛn fɔ wi bɔdi, lɛk manganɛs, fɔsfɔr, kɔpa, ɛn vaytamɛn B1.
Tink bɔt dɛn tin ya we yu de it ɔts
Ilɛk aw ɔts gud, sɔm tin dɛn de we yu fɔ tek tɛm wit.
- Gluten Sensitivity: Ɔts nɔ gɛt gluten bay insɛf. Bɔt di sem faktri dɛn we de mek ɔts kin mek ɔda tin dɛn lɛk wit, we gɛt gluten. Sɔntɛnde dis kin mek dɛn miks smɔl gluten insay di ɔts. If yu gɛt gluten sensitivity condition, lɛk Celiac disease , pik ɔts we dɛn rayt "Gluten-Free."
- Wach ɔt fɔ shuga ɛn sɔl: As wi bin dɔn tɔk, di ‘Instant Oats’ paket dɛn we gɛt flawa we de na di stoa kin gɛt bɔku shuga ɛn sɔl. If yu it dɛn tin ya bɔku tɛm, dat kin mek yu nɔ gɛt di wɛlbɔdi bɛnifit dɛn we ɔts gɛt. So, rid di lɛbl ɔltɛm. Di bɛst tin fɔ du na fɔ bay klin ɔts ɛn mek dɛn gɛt flawa na os bay we yu ad frut (banana, apul, rɛsin), spays lɛk sinamɔn bark, ɛn nɛt.
Sɔm fayn fayn we dɛn fɔ ad ɔts to yu it
Apat frɔm we yu kin mek am wit milk fɔ it brɛf, bɔku ɔda we dɛn de fɔ put ɔts insay yu it! Na sɔm aidia dɛn ya:
- We yu de mek tin dɛn lɛk kɔtlɛt ɛn mitbɔl, tray fɔ ad sɔm ɔts instead ɔf bredkrɔm.
- If yu de mek swit trit, mek oat kuki insted of swit we nɔ fayn fɔ yu.
- Ad sɔm ɔts to di pankɛk miks.
- Ad sɔm ɔts, frut pis, ɛn nɛt to yogɔt fɔ mek yu it brɛf we gɛt fayn fayn tin dɛn fɔ it.
- Sok sɔm ɔts insay milk ɔ yogɔt fɔ wan nɛt (Overnight Oats), ɛn it am di nɛks mɔnin.
Mɛsej we dɛn kin kɛr go na os
- Oats na it we gɛt bɔku tin fɔ it we ful-ɔp wit fayv, vaytamɛn, minral, ɛn prɔtin.
- If yu it ɔltɛm, i kin ɛp fɔ kɔntrol di risk fɔ gɛt at sik, bad kɔlɔstrel lɛvɛl, ɛn blɔd shuga, ɛn bak di bɔdi wet.
- Tray ɔltɛm fɔ pik wan kayn ɔts we dɛn nɔ prosɛs bɛtɛ ɛn we nɔ gɛt shuga ɔ sɔl we dɛn ad.
- If yu gɛt wan patikyula mɛrɛsin, lɛk dayabitis ɔ alɛji fɔ gluten, i rili impɔtant fɔ go to yu dɔktɔ bifo yu ad ɔts to yu it.
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