Oats an tih superfood hian hriselna atana a thatna thup tak takte chu!

Chawhmeh atan eng nge i ei tlangpui? Chhangphut, buhfai emaw, oatmeal ang chi emaw? Hengte hi kan hnam chawhmeh te an ni. Mahse tun hnaiah mi tam tak, a bik takin an hriselna ngaihtuah thinte chuan an chawhmeh atan oats an dah tel tih i hre tawh mai thei. Mi thenkhat chuan oats hi chaw tui lo, hrisel lo niin an ngai. Mahse a nihna takah chuan chu chu ngaihdan dik lo lian tak a ni. Oats hi superfood a ni a, nutritional value nei tha tak a ni. Vawiin hian he buh hlu tak oats an tih leh kan taksa tana a hlawkna mak tak takte hi han sawi ila.

I en hmasa ang u, heng oats te hi eng nge ni?

A awlsam zawngin, oats hi buh chi khat, buh chinna hmuna chin a ni. Kan buhfai leh millet ang bawkin. Hei hi a specialty chu buhfai angin nutrients tam tak a mamawh lo va, boruak lum deuhah pawh a thang tha thei hle.

Store-a oats kan lei hian chi hrang hrang kan hmu thin. Hengte hi oat kernel siam dan azirin siam a ni.

• Least Processed: Hengte hi oatmeal nen an inang ber a, eitur tha ber an ni. Entirnan, steel-cut oats leh rolled oats te hi a ni. Hengte hi a siam nan hun rei vak lo a ngai a ni.
• Quick/Instant Oats: Hengte hi dawr atanga kan lei fo thin packet te an ni. Processed sang tak an nih avangin rang taka buatsaih theih an ni. Mahse, processing laiin nutritional value a tlahniam deuh tih hre reng ang che. Chuvangin, oats chi khat, a tlem thei ang bera processed thlan hi a hrisel zawk fo thin.

Oats ei hian hriselna atana hlawkna mak tak a nei

Oats hi filling food mai a ni lo. Vitamin, mineral, protein, leh fiber-a khat nutritional bomb ang mai an ni a, chu chu kan taksa tana pawimawh tak a ni. Heng hlawknate hi pakhat hnu pakhatin han thlir ila.

Gut health atan a tha hle!

Oats ah hian soluble fiber chi khat bik beta-glucan , kan intestines tan a tha hle.

• Constipation a veng: He fiber hian bowel movement a pui thin. Constipation nei fo tan chuan oats hi solution tha tak a ni.
• Bacteria tha a tichak: Kan intestines ah hian kan taksa tana tha tak tak bacteria tha tak tak a awm a. He beta-glucan fiber hi chutiang bacteria tan chuan ei tur tha tak a ni. Hei hian intestinal condition, Irritable Bowel Syndrome (IBS) ang chi symptoms te a tihziaawm thei a ni.

Cholesterol tha lo tihtlem nan a pui hle

Cholesterol hi tunlaia mi tam takin harsatna an neih hi a ni. Kan sawi tawh ang khan oats-a beta-glucan fiber hian taksaa cholesterol tha lo (LDL) level tihhniamna kawngah nasa takin a pui a ni.

Thinlung lamah chuan ṭhian ṭha ber a ni

Oats ah hian antioxidant chi khat avenanthramide tih a awm a . Hengte hi thlai dangah hmuh tur a awm lo. Kan thinlung tan hlawkna engemaw zat an nei a:

• Taksa chhunga inflammation a tihziaawm.
• Oats hian thisen kalna kawng a ti hahdam a, thisen sang a control bawk a, hei hian thinlung natna hlauhawmna a tihziaawm thei a ni.

Thisen sugar control naah pawh a pui bawk.

Oats hi zunthlum vei tan chuan chaw tha tak a ni. Mahse, fimkhur tur thil tlemte a awm.

Minimally processed oats te glycemic index hi a hniam atanga a hniam lam a ni. A awlsam zawngin sawi ila, an ei hnuah thisen sugar level a sang nghal lo tihna a ni. Zawi zawiin a thleng thin.

Weight control atan a tha hle

Oats hi taksa rihna tihtlem tum tan chuan ei tur tha tak a ni. Oats-a fiber awm hian tlemte ei hnuah pawh a ti khat thei. Hei hian ei tam lutuk leh ei tam lutuk hi a thunun thei a ni. Zing lama oats tlemte ei hian chaw ei inkar ah snack tul lo tak tak ei loh nan a pui ang.

Tin, oats hian kan taksa tana thil pawimawh tak tak, manganese, phosphorus, copper, leh vitamin B1 te a pai bawk.

Oats i ei hian heng thilte hi ngaihtuah thin ang che

Oats hi eng ang pawhin tha mahse fimkhur tur tlemte a awm.

• Gluten Sensitivity: Oats hian a pianphungah gluten a pai lo. Mahse, oats siamna factory-te vek hian buhfai dang, buhfai ang chi, gluten awmna chu an siam fo bawk. Hei hian a chang chuan oats-ah hian gluten tlemte a inhmeh tir thei bawk. Gluten sensitivity condition i neih chuan, Celiac disease , "Gluten-Free" tih ziak oats thlang rawh.
• Sugar leh chi hi fimkhur rawh: Kan sawi tawh ang khan dawr a flavoured ‘Instant Oats’ packet awmte hian sugar leh chi a tam fo thin. Hengte hi ei fo hian oats hriselna atana a thatna a tichhe thei a ni. Chuvangin a label hi chhiar fo ang che. A tha ber chu plain oats lei a, in lamah thei (banana, apple, raisins), cinnamon bark ang chi thil rimtui, leh nut te dahin flavoured siam hi a ni.

I eitur ah oats dah belh dan tui tak tak thenkhat

Chawhmeh atan bawnghnute nena siam bakah hian oats hi i ei leh in-ah telh theih dan dang tam tak a awm! Ngaihtuahna tlemte chu hetiang hi a ni:

• Cutlets leh meatballs ang chi thil siam dawnin chhangphut hnawih ai chuan oats tlem te dah tel tum ang che.
• Sweet treat i siam a nih chuan sweets hrisel lo siam ai chuan oat cookies siam rawh.
• Pancake mix ah chuan oats tlem te te dah la.
• Yogurt-ah hian oats, thei chi hrang hrang, leh nuts te dah la, chawhmeh tui tak, nutritious tak i siam ang.
• Oats thenkhat chu bawnghnute emaw yogurt emaw-ah zan khat chhung (Overnight Oats) hnim la, a tuk zingah ei rawh.