Fa'idodi, Cutarwa da Darajar Gina Jiki na Oat Bran

Oats na ɗaya daga cikin mafi kyawun hatsi da za ku iya ci, saboda suna cike da mahimman bitamin, ma'adanai, da fiber. hatsin hatsi ( Avena sativa ) ana tattarawa ana sarrafa shi don samun harsashinsa na waje wanda ba zai iya ci.

oat branshi ne gefen waje na hatsi, wanda yake kusa da tushe maras amfani. Amfanin hatsin hatsi Waɗannan sun haɗa da inganta sarrafa sukari na jini, aikin hanji lafiya, rage hawan jini da cholesterol.

A cikin wannan rubutu"menene oat bran"" amfanin nono da cutarwa", ve "darajar oat bran" za a bayar da bayanai.

Darajar Gina Jiki na Oat Bran

oat bran Yana da daidaitaccen bayanin sinadirai. Ko da yake yana dauke da adadin carbohydrates da kitse iri ɗaya kamar na oatmeal na yau da kullun, yana ba da ƙarin furotin da fiber, kuma a lokaci guda. adadin kuzari a cikin oat bran Kadan. Yana da girma musamman a cikin beta-glucan, nau'in fiber mai ƙarfi mai ƙarfi.

Kwano daya (gram 219) dafaffe oat bran sinadirai masu abun ciki shine kamar haka:

Calories: 88

Protein: gram 7

Carbohydrates: 25 grams

Fat: 2 grams

Fiber: 6 grams

Thiamine: Kashi 29% na Amfanin Kullum (RDI)

Magnesium: 21% na RDI

Phosphorus: 21% na RDI

Iron: 11% na RDI

Zinc: 11% na RDI

Riboflavin: 6% na RDI

Potassium: 4% na RDI

Bugu da ƙari, yana samar da ƙananan ƙwayoyin folate, bitamin B6, niacin da calcium. Oat bran kalori Yana da ƙarancin nauyi, yana da ƙimar sinadirai masu yawa kuma yana da gina jiki sosai.

Shin hatsin hatsi ya ƙunshi gluten?

Hakanan ba shi da alkama a dabi'a, amma yana iya kasancewa an gurbata shi da alkama yayin girma ko sarrafawa. Idan dole ne ku guje wa alkama, sami waɗanda aka yi wa lakabin marasa alkama.

Fa'idodin Oat Bran

High a cikin antioxidants

Yana da babban tushen polyphenols, waɗanda sune kwayoyin tushen shuka waɗanda ke aiki azaman antioxidants. AntioxidantsYana kare jiki daga yuwuwar kwayoyin cutarwa da aka sani da radicals. Yawan adadin free radicals na iya haifar da lalacewar tantanin halitta saboda cututtuka na yau da kullum.

oat branYana da girma musamman a cikin antioxidants idan aka kwatanta da sauran sassan hatsin hatsi kuma yana da kyau musamman tushen phytic acid, ferulic acid da avenanthramide mai ƙarfi.

Avenanthramide iyali ne na musamman na antioxidants don hatsi. Yana da fa'idodi irin su ƙananan kumburi, abubuwan anticancer da rage hawan jini.

Yana rage haɗarin cututtukan zuciya

Ciwon zuciya yana da alhakin kusan daya cikin uku da ke mutuwa a duniya. Abinci mai gina jiki yana taka muhimmiyar rawa a lafiyar zuciya.

Wasu abinci suna shafar nauyin jiki, hawan jini, cholesterol, sukari na jini da sauran abubuwan haɗari ga cututtukan zuciya.

oat branYana taimakawa rage wasu abubuwan haɗari, kamar hawan cholesterol da hawan jini. Yana da tushen beta-glucan, nau'in fiber mai narkewa wanda ke narkewa a cikin ruwa don samar da wani abu mai ɗanɗano mai kama da gel a cikin fili na narkewa.

Beta-glucan na iya rage adadin cholesterol a cikin jini saboda yana taimakawa wajen cire bile mai arzikin cholesterol (wani abu da ke taimakawa wajen narkewar mai).

Hakanan ya ƙunshi avenanthramide, ƙungiyar antioxidants na musamman ga hatsi. Ɗaya daga cikin binciken ya samo avenanthramides don hana LDL oxidation. bitamin C Ya nuna cewa yana aiki da shi

Oxidized LDL (mummunan) cholesterol yana da illa saboda an danganta shi da haɗarin cututtukan zuciya.

Yana sarrafa sukarin jini

Nau'in ciwon sukari na 2 wata matsala ce ta kiwon lafiya wacce ta shafi mutane sama da miliyan 400. Mutanen da ke da wannan cuta suna kokawa don sarrafa matakan sukari na jini. Rashin sarrafa sukari na jini na iya haifar da bugun zuciya, bugun jini da sauran matsalolin lafiya.

Abincin da ke cikin fiber mai narkewa - oat bran kamar - yana taimakawa wajen sarrafa matakan sukari na jini. Zaɓuɓɓuka masu narkewa kamar beta-glucan suna rage narkewar narkewar abinci da ɗaukar carbohydrates a cikin sashin narkewar abinci, daidaita matakan sukari na jini.

Mai amfani ga hanji

Maƙarƙashiya al'amari ne na kowa wanda ya shafi 20% na mutane a duniya. ruwan oat, Yana da yawan fiber na abinci, wanda ke taimakawa tallafawa aikin hanji lafiya.

1 kofin (94 grams) danyen oat bran Ya ƙunshi gram 14,5 na fiber. Wannan shine kusan sau 1,5 fiye da oatmeal.

oat bran Yana ba da fiber mai narkewa da mai narkewa. Fiber mai narkewa yana samar da wani abu mai kama da gel a cikin hanji wanda ke taimakawa wajen tausasa stool.

Fiber mara narkewa yana wucewa ta cikin hanjin cikin jiki, amma yana sa stool yayi girma, yana sauƙaƙa wucewa.

Mai amfani ga cututtukan hanji mai kumburi

Akwai manyan nau'ikan cututtukan hanji mai kumburi (IBD); ulcerative colitis da cutar Crohn. Dukansu suna halin kumburin hanji na yau da kullun. oat branWannan abinci ne mai lafiya ga marasa lafiya.

Wannan saboda yana da yawa a cikin fiber na abinci, wanda ƙwayoyin cuta masu lafiya kamar butyrate zasu iya rushewa zuwa gajeriyar sarkar fatty acid (SCFAs). SCFAs suna taimakawa wajen ciyar da ƙwayoyin hanji da rage kumburin hanji.

Wani bincike na makonni 12 a cikin mutanen da ke fama da ulcerative colitis ya gano 60 grams kowace rana. oat bran shan - samar da 20 grams na fiber - yana kawar da ciwon ciki da kuma reflux samu don rage bayyanar cututtuka.

Yana rage haɗarin ciwon daji na launin fata

Ciwon daji na launi yana daya daga cikin nau'in ciwon daji da aka fi sani da oat bran Yana da kaddarori da yawa waɗanda zasu iya rage haɗarin ciwon daji.

Yana da girma sosai a cikin fiber mai narkewa - irin su beta-glucan - wanda ke zama abinci ga ƙwayoyin cuta masu lafiya. Wannan kwayoyin cuta da ke samar da SCFA fiber ce mai haifuwa. Bugu da ƙari, yana da kyakkyawan tushen antioxidants wanda ke hana ci gaban ciwon daji.

Shin oat bran yana raunana?

oat bran Yana da yawan fiber mai narkewa, wanda ke taimakawa wajen hana ci. Fiber mai narkewa yana haɓaka matakan hormones waɗanda ke taimaka muku jin daɗi. Waɗannan su ne cholecystokinin (CKK), GLP-1 da peptide YY (PYY). Hakanan yana rage matakan hormone yunwa kamar ghrelin.

Abincin da ke kiyaye ku cikakke yana taimakawa wajen rasa nauyi. Misali, nazari daya oat bran sun gano cewa waɗanda suka ci hatsin sun cinye ƙarancin adadin kuzari a abinci na gaba fiye da waɗanda suka ci hatsin.

Oat bran yana amfanar fata

Oat bran yana taimakawa wajen hana kuraje da kuma danshi fata. Hakanan yana magance bushewar fata da ƙaiƙayi kuma ana amfani dashi azaman tsabtace yanayi. oat bran Masks na fata da aka yi da fata suna kare fata.

Oat bran yana cutarwa

Abinci ne mai aminci ga yawancin mutane, gami da mata masu juna biyu da masu shayarwa. Duk da haka, a wasu lokuta, illa na iya faruwa.

Yana iya haifar da iskar gas na hanji da kumburi. Don rage illa, fara da ƙaramin adadin. Bayan jikinka ya saba da shi, illar da ke tattare da ita za su bace.

Ko da yake hatsi ba su da alkama, a lokuta da yawa, ana shuka su a wurare iri ɗaya da alkama ko sha'ir, kuma waɗannan samfurori na iya sa hatsi ba su da alkama. Domin, rashin haƙuri ga alkama ko cutar celiac Wadanda suke da hatsi ya kamata su kiyaye yayin cin hatsi.

Yadda ake cin oat bran?

Ana iya cinye ta ta hanyoyi daban-daban, ko dai zafi ko sanyi. Za a iya shirya zafi a kasa oat bran girke-girke Akwai:

Yaya ake yin bran oat?

- 1/4 kofin (24 grams) danye oat bran

- 1 kofin (240 ml) na ruwa ko madara

– wani tsunkule na gishiri

– 1 teaspoon na zuma

- 1/4 teaspoon kirfa

Da farko, ƙara ruwa ko madara a cikin kwanon rufi - tare da gishiri - kuma kawo zuwa tafasa. oat branƘara gishiri kuma rage zafi, dafa don minti 3-5, yana motsawa kullum. Gasa oat branKi fitar da shi ki zuba zuma da kirfa ki gauraya.

Me za a iya yi da oat bran?

kuma oat branMix shi da gurasar burodi da batter na kek. A madadin, ƙara ku ci danye a cikin abinci kamar hatsi, yogurt, da kayan zaki.

A sakamakon haka;

oat branshi ne na waje Layer na hatsi da amfanin oat bran ba kirgawa ba. Ya ƙunshi fiber, bitamin, ma'adanai, da antioxidants, waɗanda zasu iya taimakawa lafiyar zuciya, sarrafa sukarin jini, aikin hanji, da asarar nauyi.