Waa maxay caanaha boorash oo caafimaad qaba?

Qanacsan

• Waa maxay Caano Boorash?
• Xaqiiqooyinka Nafaqada Caanaha Bootada & Faa'iidooyinka Caafimaadka
• Sida Loo Cabbo Oo Loo Isticmaalo Caano Boorash
• Dib u eegis loogu talagalay

Caanaha aan caanaha lahayn ayaa laga yaabaa inay u bilaabeen beddelka lactose-la'aanta ah ee vegans ama kuwa aan caanaha cunin, laakiin cabitaannada ku salaysan dhirta ayaa noqday kuwo caan ah xitaa kuwa caanuhu waxay isku tiriyaan inay yihiin taageerayaal. Maantana, ikhtiyaarrada ayaa ah kuwo aan dhammaad lahayn: caanaha yicibta, caanaha soy, caanaha mooska, caanaha pistachio, caanaha cashew, iyo inbadan. Laakin waxa jira hal cabitaan oo ku yaala blockka kaas oo sii wada in ay fiiro gaar ah ka helaan khubarada nafaqeeyayaasha iyo kuwa cuntadoodaba si isku mid ah: caanaha boorashka.

"Ku dhowaad dhammaan cabitaannada aan caanaha laga samayn ayaa laga yaabaa inay 'kulul' yihiin hadda sababta oo ah xiisaha cuntooyinka dhirta ku salaysan," ayuu yidhi Keri Gans, MS, RDN, CLT, oo ah qoraaga Cunnada Beddelka Yar. Caanaha Oat ayaa si gaar ah loo heli karaa, maadaama ay ka jaban tahay caanaha lowska oo laga yaabo inay u fiican tahay bay'ad ahaan, ayuu sharxayaa cunto -yaqaanka diiwaangashan Kelly R. Jones MS, L.D.N. Laakiin waa maxay caanaha oatku dhab ahaan? Oo caanaha oatku ma kuu fiican yihiin? Sii wad akhrinta jawaabahaas iyo wax badan oo ku saabsan cabitaankan aan caanaha lahayn.

Waa maxay Caano Boorash?

Caanaha boorashku waxay ka kooban yihiin miro bir ah oo la jarjaray ama xabag dhan oo lagu qooyay biyo, la isku daray, ka dibna lagu miiray maro jiis ah ama bac caano lowska ah oo gaar ah. "In kasta oo saxarka boorashka ee hadha uu leeyahay inta ugu badan ee fiber-ka iyo inta badan borotiinka ku jira boorashka, dareeraha ama 'caanaha' natiijadu waxay leeyihiin qaar ka mid ah nafaqooyinka ku jira oats," ayuu yidhi Jones. "Sababtoo ah boorashku waxay biyaha u nuugaan si ka sahlan lowska, marka si fiican la isku daro, in badan oo ka mid ah cuntada lafteeda ayaa dabaysha iyada oo mareysa maro farmaajo, iyada oo siinaysa maro kareem ah oo ka badan caanaha lowska iyada oo aan lagu darin maaddooyinka." (Fan of oats? Markaa waa inaad isku daydaa cuntooyinkan boorashka ee borotiinka sareeyo ee quraacda, stat.)

Xaqiiqooyinka Nafaqada Caanaha Bootada & Faa'iidooyinka Caafimaadka

Caanaha oat ma caafimaad qabaa, in kastoo? Waa kuwan sida nafaqada caanaha boorashka iyo kalooriyada caanaha boorashka ay u cabbiraan ilaa noocyada kale ee caanaha iyo caanaha dhirta ku salaysan: Hal koob oo caano boorash ah - tusaale ahaan, Caanaha Oatly (Buy It, $13 for 4, amazon.com) - waxay bixisaa:

• 120 kalori
• 5 garaam oo dufan ah
• 0.5 garaam oo dufan ah
• 2 garaam oo fiber ah
• 3 garaam oo borotiin ah
• 16 garaam oo karbohaydrayt ah
• 7 garaam oo sonkor ah

Intaa waxaa dheer, "caanaha boorashku waxay ka kooban yihiin 35 boqolkiiba gunnada maalinlaha ah ee lagu taliyey (RDA) ee calcium, iyo 25 boqolkiiba fitamiin D," ayuu yidhi Gans. "Marka la barbardhigo caanaha lo'da iyo caanaha soyka, waxay leedahay borotiin yar, si kastaba ha ahaatee, marka la barbardhigo cabitaanada kale ee dhirta ku salaysan, sida almond, cashew, qumbaha, iyo bariiska, waxay leedahay borotiin badan."

Caanaha boorashku waxay leeyihiin sonkor ka yar (7 garaam halkii koob) marka loo eego caanaha lo'da (12.5 garaam oo koobkiiba), laakiin in ka badan caanaha lowska aan la macaanayn sida caanaha yicibta aan la macaanayn ama caanaha cashew, kuwaas oo leh 1-2 garaam oo sonkor ah koobkiiba.

Waxaa dheer, caanaha boorashku waa guusha cad marka ay timaado fiber. "Caanaha lo'du waxay leeyihiin 0 garaam oo fiber ah, yicib iyo soy waxay leeyihiin 1 garaam oo fiber ah halkii adeeg - marka caanaha oat oo leh 2 garaam oo fiber ah ayaa ugu sarreeya," ayay raacisay. Boorashka waxaa ku jira nooc ka mid ah fiber-ka milmi kara oo loo yaqaan beta-glucan, kaas oo kaa caawin kara hoos u dhigidda heerka dhiiggaaga ee kolestaroolka LDL iyo, markeeda, hoos u dhigta halista cudurka wadnaha, sida ku cad dib-u-eegis 2018. Cilmi-baaristu waxay sidoo kale ogaatay in beta-glucan ay caawin karto dheef-shiid kiimikaadka oo yaraada, kordhinta dheregnaanta, iyo xakamaynta rabitaanka cuntada.

Oats sidoo kale waxaa ku jira fiitamiinnada B thiamin iyo folate, macdanta magnesium, manganese, fosfooraska, zinc, iyo naxaas, iyo sidoo kale noocyo kala duwan oo fiitamiinno iyo macdanno ah oo raadraac ah, ”ayuu yiri Jones.

Caanaha boorashku waxay u muuqdaan inay ka sarreeyaan karbohaydraytyada, laakiin taasi waa caadi sababtoo ah waxay tamar ku siinaysaa karbohaydraytyadan iyo fiber ka soo horjeeda dufanka, taas oo caadi ahaan noqon karta kiiska badi caanaha lowska, ayuu yidhi Jones.

Dabcan, caanaha oatku sidoo kale waa xulasho wanaagsan oo loogu talagalay qof kasta oo xasaasiyad ama aan u dulqaadan karin caanaha iyo/ama lowska, sida laga soo xigtay Jones. Caanaha Oat waxay u muuqdaan kuwo ammaan ah xitaa dadka qaba dulqaad la'aanta gluten. Laakiin, si aad u hubiso, adiga waa in akhri sumadaha. "Haddii aad leedahay xasaasiyad gluten ama cudurka baruurta, waxaad u baahan doontaa inaad hubiso in lagu sameeyay miro aan lahayn gluten-free," ayuu yiri Jones. "In kasta oo miraha ay yihiin kuwo aan lahayn gluten-free dabeecadda, waxaa badanaa lagu farsameeyaa qalab la mid ah sida miraha gluten-ku jira, taas oo wasakhaysa miraha leh gluten ku filan si ay u keento fal-celin kuwa leh baruurta ama dulqaad la'aan daran."

Sida Loo Cabbo Oo Loo Isticmaalo Caano Boorash

Marka laga reebo joogteynta dhumuc weyn, dhadhanka yar ee macaan ee caanaha boorashku aad ayuu u fiican yahay sidoo kale. "Labeennimadeeda waxay ka dhigtaa mid caan ah in la cabbo, sida caanaha boorashka iyo cappuccinos. Waxa kale oo loo isticmaali karaa maraqa labeenta leh, iyo alaabta la dubay," ayuu yidhi Gans. Isku day naftaada: Elmhurst Caanaha Boorashka aan la macaanayn (Iibso, $50 6, amazon.com) ama Cuntada Baasifigga Caanaha Boorashka Dabiiciga ah (Iibso, $36, amazon.com).

Waxa kale oo aad isticmaali kartaa caanaha oat si la mid ah sida aad u isticmaali karto caanaha lo'da ama caanaha kale ee dhirta ku salaysan marka aad karinayso. "Waxaad u isticmaali kartaa caanaha oat sida dareerahaaga canjeelada iyo waffles ama meel caano caadi ah markaad samaynayso baradho shiidan ama digsiyo," ayuu yiri Jones. Iyadoo laga yaabo inaadan rabin inaad hoos u dhigto koob caano boorash ah maalin kasta, waxay noqon kartaa caano aan caano lahayn oo weyn oo u fudud caloosha oo bixiya il degdeg ah oo tamar ah ka hor. (Xiga xigta: Cunnadan Caano -samayska ah ee Guriga lagu Sameeyo ayaa kaa badbaadin doonta lacag aad u badan)

Dib u eegis loogu talagalay