Haɗe tare da zafafan kofi na kofi da wasan cacar baki, oatmeal zabin karin kumallo ne na gargajiya-ahem, yana da Ina Garten tambarin yarda -saboda kyawawan dalilai. Yana da gina jiki, cikawa, mai sauƙi don yin (dare, ko da) kuma m don taya . Amma idan ya zo ga zabar hatsin da kuke son ci, kuna fuskantar wasu zaɓuɓɓuka kaɗan. Anan, muna rushe bambance-bambance a cikin yankakken hatsin ƙarfe da hatsin birgima, don haka zaku iya waltz ta hanyar hanyar hatsi cikin sauƙi.
Menene hatsi, duk da haka?
Ba za ku iya magana a kai ba iri na hatsi ba tare da fahimtar menene hatsi ba a farkon wuri. Duk hatsi, ko yankakken karfe ko birgima, nau'in hatsi ne na hatsi gabaɗaya. Kwayoyin hatsi guda ɗaya su ne nau'in ciyawa mai hatsi, wanda ya ƙunshi ƙwayar cuta (embryo ko ɓangaren ciki), endosperm (tsarin sitaci, ɓangaren furotin mai arziki wanda ya zama mafi yawan hatsi) da bran (mai wuya). fibrous rufin waje). Kafin a yi wani aiki, ana murƙushe ƙwaya, ana cire ɓawon da ba za a ci ba, sai su zama ƙwaya.
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anakopa / Getty ImagesMenene yankakken hatsi?
Yanke hatsin ƙarfe (wani lokaci ana kiransa hatsin Irish ko hatsin dawa) sune mafi ƙarancin nau'in hatsi. Ana yin su ne ta hanyar ɗaukar hatsin hatsi da yanke su zuwa ƙananan guda biyu ko uku ta amfani da ruwan karfe. Suna da laushi, masu taunawa kuma ana iya gasa su kafin dafa abinci don ƙarin dandano na nama.
Vlad Nikonenko/FOAP/Hotunan GettyMenene mirgine hatsi?
Narkar da hatsi, wato hatsin da aka yi da tsofaffi, an fi sarrafa hatsin da aka yanka da karfe. Bayan an runtse, sai a fara huda ƙoramar hatsin don tausasa bran, sannan a yi birgima a cikin guntu mai kama da flake a ƙarƙashin manyan rollers kuma a bushe har sai ta tsaya. Sun fi hatsi nan take (nau'in da aka sayar a cikin fakiti tare da ƙwai dinosaur, alal misali), amma sun fi santsi da kirim fiye da yankakken hatsi.
Menene bambanci tsakanin karfe yankan hatsi da birgima hatsi?
Yayin da suke farawa kamar abu ɗaya, yankakken hatsin ƙarfe da naman alade, nau'i biyu ne daban-daban.
Abinci mai gina jiki
TBH, yanke karfe da naman hatsi suna da sinadirai kusan iri ɗaya ne. Amma saboda an rage sarrafa su kuma suna sutura wannan ƙwayar na waje, yankakken hatsin ƙarfe ya ƙunshi ƙarin mai narkewa zaren fiye da mirgina hatsi.
Glycemic index
Saurin wartsakewa: Ma'anar Glycemic shine dangi martabar carbohydrates a cikin abinci dangane da yadda suke shafar matakan sukari na jini. A 52 , Karfe yanke hatsi ana la'akari da ƙananan zuwa matsakaici akan ma'aunin glycemic, yayin da hatsin da aka yi birgima suna da ɗan ƙaramin glycemic index. 59 . Bambancin ɗan ƙaramin abu ne, amma hatsin gashin ƙarfe na ƙarfe ba su da yuwuwar haɓaka sukarin jinin ku (muhimmin la'akari ga masu ciwon sukari).
Ku ɗanɗani da laushi
Tabbas, yankan karfe da naman hatsi suna da ɗanɗano kusan iri ɗaya, amma yanayin su ya bambanta sosai. Lokacin da aka yi shi a cikin porridge, hatsin da aka yi birgima suna da kauri, nau'in oatmeal mai tsami da ƙila ka saba da su. Karfe yankakken hatsi sun fi taunawa, tare da nau'in haƙori da ƙarancin ƙima.
Lokacin dafa abinci
Lokacin da aka yi shi a cikin tanda a kan murhu, naman alade zai ɗauki kimanin minti biyar don dafa. An shirya irin wannan hanya, yankakken hatsin ƙarfe yana ɗaukar lokaci mai tsawo-kimanin mintuna 30.
Amfani
Ba za mu ce karfe da yankan da birgima hatsi suna musanya, amma za a iya amfani da su a irin wannan girke-girke. Dukansu suna da kyau kamar hatsi na dare kuma ana gasa su cikin kukis ko sanduna, amma hatsin da aka yi birgima sun fi kyau a cikin granolas, muffins, kukis da kuma matsayin crumble toppings. (Karfe yanke hatsi zai zama mara daɗi a kowane hali.)
Wadanne hatsi ne suka fi lafiya?
Anan ga bayanin sinadirai na gram 40 na hidimar yankakken hatsi na karfe, kowace USDA :
- 150 adadin kuzari
- 5 g protein
- 27 g carbohydrates
- 5 g mai
- 4g fiber (2g mai soluble)
- 7g irin
- 140 MG na potassium
Kwatanta wannan da bayanin abinci mai gina jiki don hidimar hatsi 40-gram ɗaya na birgima, a kowace USDA :
- 150 adadin kuzari
- 5 g protein
- 27 g carbohydrates
- 5 g mai
- 4g fiber (0.8g mai soluble)
- 6g irin
- 150 MG na potassium
TL; DR? Ba karfe da aka yanke hatsi ko naman hatsin da aka yi birgima sun fi lafiya lafiya fiye da sauran-sun yi kusan iri ɗaya a darajar sinadirai. Bambanci kawai sananne shine cewa hatsin da aka yanke na karfe sun dan kadan mafi girma a cikin fiber mai narkewa, wanda zai iya ƙara cika; zai iya rage cholesterol kuma sarrafa sukari na jini; da kuma taimaka wajen daidaita narkewa kamar yadda Harvard T.H. Chan Makarantar Kiwon Lafiyar Jama'a .
Hotunan Alvarez/GettyAmfanin hatsi ga lafiya
Kamar yadda muka ce, hatsi suna da kyau tushen fiber mai narkewa, wanda ke barin ku jin gamsuwa bayan karin kumallo. Kuma cewa yana nufin za su iya yuwuwar taimakawa a cikin asarar nauyi kuma suna taimakawa sarrafa sukarin jini da matakan cholesterol. Suna da hadaddun carbohydrates, don haka suna da wuya ga jikin ku ya rushe kuma suna samar da makamashi mai dorewa.
Domin kasancewa tushen shuka , hatsi kuma suna da yawan furotin, wanda zai hana ku yin karo (ko kai hari a cikin kantin kayan ciye-ciye) da karfe 11 na safe. sukari da mai.
Ba a ma maganar, hatsi ne a zahiri a marasa alkama hatsi. (Karanta alamun kawai don tabbatar da cewa hatsin da kuke siyan ba a sarrafa su tare da sauran abubuwan da ke ɗauke da alkama.)
Menene hatsi nan take?
hatsi nan take, galibi da ake yiwa lakabin hatsi mai sauri, sune nau'in hatsin da aka fi sarrafa su - ana yin su kamar hatsin da aka yi birgima amma suna birgima har ma da sirara don su yi saurin dahuwa (saboda haka sunan). Abincin nan take kawai yana ɗaukar kusan minti ɗaya ko biyu don dafawa, amma ba su riƙe kusan wani rubutu ba kuma sun fi yankan ƙarfe da naman hatsi.
Har yanzu, hatsin nan take-nau'in da kuke saya a cikin gwangwani-suna da bayanin sinadirai iri ɗaya kamar yankan ƙarfe da naman hatsi. Suna da kyau karin kumallo zabi, idan ba ku damu da mushy porridge ba. Inda abubuwa suka lalace shine lokacin da kuka fara magana riga-kafi hatsi nan take, wanda yawanci ya ƙunshi ƙara sukari. (Yi hakuri, kwai dino.)
Wadanne irin hatsi ya kamata ku ci?
Tun da karfe yankan hatsi da birgima hatsi alfahari kusan iri ɗaya sinadirai profiles (dukansu suna da high a cikin fiber, low a cikin mai, zuciya lafiya da kuma cika), ya kamata ka ci duk abin da hatsi sha'awar ku. Idan kuna son oatmeal mai laushi, mai tsami, zaɓi hatsin birgima. Idan kun fi son nau'in tauna da yawa da ɗanɗanon ɗigo, je don yanke ƙarfe. Muddin kun zaɓi kayan da ake amfani da su daidai da gina jiki (kamar 'ya'yan itace sabo, yogurt na Girkanci da kwayoyi), ba za ku iya yin kuskure ba.
Kuma wane hatsi ne ba za ku ci ba? Muna ƙoƙari mu guje wa fakitin oatmeal masu sukari nan take don neman ƙarancin zaɓin da aka sarrafa… amma har yanzu suna da girma a cikin fiber fiye da, ce, irin kek ɗin karin kumallo.
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