Nā Pōmaikaʻi, nā pōʻino a me ka waiwai o ka Oat Bran

ʻO ka ʻoats kekahi o nā kīʻaha olakino maikaʻi loa e hiki ai iā ʻoe ke ʻai, no ka mea, ua hoʻopiha ʻia lākou me nā huaora koʻikoʻi, nā minerala, a me ka fiber. ʻOat grain ( ʻO Avena Sativa ) ʻohi ʻia a hana ʻia no ka loaʻa ʻana o kona ʻili waho hiki ʻole ke ʻai ʻia.

oat branʻo ia ka papa waho o ka oat, aia ma lalo pono o ke kumu ʻai ʻole. Nā pōmaikaʻi o ka oat bran Hoʻopili kēia i ka hoʻomaikaʻi ʻana i ke kōpaʻa koko, ka hana o ka ʻōpū olakino, hoʻohaʻahaʻa i ke koko a me ka cholesterol.

Ma kēia kikokikona "he aha ka oat bran""pōmaikaʻi a me nā pōʻino o ka oat bran", ve "waiwai waiwai o ka oat bran" e hāʻawi ʻia ka ʻike.

Ka Waiwai o ka Oat Bran

oat bran Loaʻa iā ia kahi ʻano meaʻai kaulike. ʻOiai ua like ka nui o nā kalapona a me ka momona e like me ka oatmeal maʻamau, hāʻawi ia i ka protein a me ka fiber, a i ka manawa like nā calorie i ka oat bran emi mai. He kiʻekiʻe loa ia i ka beta-glucan, kahi ʻano ikaika o ka fiber soluble.

Hoʻokahi pola (219 grams) i moʻa oat bran meaʻai meaʻai penei:

Kalori: 88

Pūmua: 7 gram

Kāpena: 25 grams

Ka momona: 2 grams

ʻO ka fiber: 6 grams

Thiamine: 29% o ka Reference Daily Intake (RDI)

Magnesium: 21% o ka RDI

Phosphorus: 21% o ka RDI

Hao: 11% o ka RDI

Zinc: 11% o ka RDI

Riboflavin: 6% o ka RDI

Potasuma: 4% o ka RDI

Hoʻohui ʻia, hāʻawi ia i ka liʻiliʻi o ka folate, ka huaʻa B6, ka niacin a me ka calcium. Oat bran calories He haʻahaʻa ke kaumaha, kiʻekiʻe i ka waiwai meaʻai a momona loa.

Loaʻa ka gluten i ka oat bran?

ʻAʻole maoli ka gluten-free, akā ua haumia paha me ka gluten i ka wā o ka ulu ʻana a i ʻole ka hana ʻana. Inā pono ʻoe e pale i ka gluten, e kiʻi i nā mea i kapa ʻia ʻo gluten-free.

Nā Pōmaikaʻi Oat Bran

Kiʻekiʻe i nā antioxidants

He kumu nui ia o nā polyphenols, ʻo ia nā molekole i hoʻokumu ʻia i nā mea kanu e hana like me nā antioxidants. Nā AntioxidantMālama ʻo ia i ke kino mai nā molekala ʻino i ʻike ʻia he radical manuahi. Hiki i ka nui o nā radical manuahi ke hōʻino i nā cell ma muli o nā maʻi maʻi.

oat branHe kiʻekiʻe loa ia i nā antioxidants i hoʻohālikelike ʻia me nā ʻāpana ʻē aʻe o ka palaoa oat a he kumu maikaʻi loa ia o ka phytic acid, ferulic acid a me ka potent avenanthramide.

ʻO Avenanthramide kahi ʻohana kū hoʻokahi o nā antioxidants no ka oats. Loaʻa iā ia nā pōmaikaʻi e like me ka hoʻohaʻahaʻa haʻahaʻa, nā waiwai anticancer a me ka hoʻohaʻahaʻa ʻana i ke koko.

Hoʻemi i nā kumu pilikia o ka maʻi puʻuwai

ʻO ka maʻi puʻuwai ke kuleana o hoʻokahi o ʻekolu mau make ma ka honua holoʻokoʻa. He kuleana koʻikoʻi ka meaʻai i ke olakino o ka naʻau.

Hoʻopilikia kekahi mau meaʻai i ke kaumaha o ke kino, ke koko, ka cholesterol, ke kō koko a me nā kumu pilikia ʻē aʻe no ka maʻi puʻuwai.

oat branKōkua ia i ka hōʻemi ʻana i kekahi mau mea pilikia, e like me ka cholesterol kiʻekiʻe a me ke koko. He kumu ia o ka beta-glucan, kahi ʻano o ka fiber soluble e hoʻoheheʻe ʻia i loko o ka wai e hana ai i kahi mea viscous, me he gel-like i loko o ka ʻāpana digestive.

Hiki i ka Beta-glucan ke hoʻemi i ka nui o ka cholesterol i loko o ke koko no ka mea kōkua ia e wehe i ka bile waiwai nui o ka cholesterol (he mea kōkua i ka ʻai ʻana i ka momona).

Loaʻa iā ia ka avenanthramide, kahi hui o nā antioxidants kū hoʻokahi i ka oats. Ua loaʻa i kahi haʻawina nā avenanthramides e pale i ka hoʻoheheʻe LDL. Huaʻaila C Ua hōʻoia i ka hana me.

He mea pōʻino ka cholesterol LDL (maikaʻi ʻole) no ka mea ua hoʻopili ʻia i kahi maʻi ʻoi aʻe o ka maʻi puʻuwai.

Kāohi i ke kō koko

ʻO ka maʻi diabetes type 2 kahi pilikia olakino e pili ana ma mua o 400 miliona mau kānaka. Paʻakikī ka poʻe me kēia maʻi e hoʻopaʻa i ko lākou pae kō koko. ʻO ka mālama ʻole ʻana i ke kō koko hiki ke alakaʻi i ka hōʻeha puʻuwai, ka hahau ʻana a me nā pilikia olakino ʻē aʻe.

ʻO nā meaʻai kiʻekiʻe i ka fiber soluble - oat bran like - kōkua i ka mālama ʻana i nā pae kōpaʻa koko. ʻO ka fiber hiki ke hoʻoheheʻe ʻia, e like me ka beta-glucan, e hoʻolōʻihi i ka hoʻoemi ʻana a me ka absorption o nā ʻakika i loko o ka digestive tract, ke kaulike ʻana i ke kiʻekiʻe o ke kō koko.

Pōmaikaʻi no ka ʻōpū

ʻO ka constipation kahi pilikia maʻamau e pili ana i ka 20% o nā kānaka o ka honua. oat bran, He kiʻekiʻe i ka fiber meaʻai, e kōkua i ke kākoʻo ʻana i ka hana o ka ʻōpū olakino.

1 kīʻaha (94 grams) oat bran Loaʻa iā ia he 14,5 grams o ka fiber. ʻO ia ma kahi o 1,5 mau manawa ʻoi aku ka nui o ka fiber ma mua o ka oatmeal.

oat bran Hāʻawi i ka fiber hiki ke hoʻoheheʻe ʻia. Hoʻokumu ka fiber soluble i mea e like me ka gel i loko o ka ʻōpū e kōkua i ka hoʻopalupalu ʻana i ka ʻōpū.

Ke hele paʻa nei ka fiber insoluble i loko o ka ʻōpū, akā e hoʻomāhuahua i ka pehu, e maʻalahi ke hele.

Pōmaikaʻi no ka maʻi ʻeha

ʻElua mauʻano nui o ka maʻi o ka'ōpū (IBD); ulcerative colitis a me ka maʻi o Crohn. Hōʻike ʻia nā mea ʻelua e ka maʻi ʻōpū mau. oat branHe meaʻai olakino kēia no nā maʻi.

ʻO kēia no ka mea he kiʻekiʻe ia i ka fiber meaʻai, ʻo ia ka mea hiki ke wāwahi ʻia ka ʻōpū olakino e like me ka butyrate i loko o nā ʻakika momona pōkole (SCFA). Kōkua nā SCFA i ka hoʻoulu ʻana i nā cell colon a hoʻemi i ka ʻeha o ka ʻōpū.

ʻO kahi haʻawina he 12 pule i ka poʻe me ka ulcerative colitis i loaʻa he 60 grams i kēlā me kēia lā. oat bran lawe i loko - hāʻawi i 20 grams o ka fiber - hoʻomaha i ka ʻeha ʻōpū a reflux ʻike ʻia e hōʻemi i nā hōʻailona.

Hoʻohaʻahaʻa i ka pilikia o ka maʻi kanesa colorectal

ʻO ka maʻi ʻaʻai ʻokoʻa kekahi o nā ʻano maʻi maʻi maʻamau a oat bran Loaʻa iā ia kekahi mau waiwai e hōʻemi i ka pilikia o ka maʻi kanesa.

He kiʻekiʻe loa ia i ka fiber hiki ke hoʻoheheʻe ʻia - e like me ka beta-glucan - e lawelawe nei i meaʻai no ka maʻi bacteria ʻōpū olakino. ʻO kēia bacteria e hoʻohua ai i ka SCFA he fiber fermented. Eia kekahi, he kumu maikaʻi loa ia o nā antioxidants e kāohi i ka ulu ʻana o ka maʻi kanesa.

Nawaliwali anei ka oat bran?

oat bran He kiʻekiʻe ia i loko o ka fiber soluble, e kōkua ana e hoʻopau i ka ʻai. Hoʻonui ka soluble fiber i nā kiʻekiʻe o nā hormones e kōkua iā ʻoe e piha. ʻO kēia nā cholecystokinin (CKK), GLP-1 a me peptide YY (PYY). Hoʻemi pū ia i nā pae o nā hormones pōloli e like me ghrelin.

ʻO nā meaʻai e mālama pono iā ʻoe ke kōkua i ka lilo ʻana o ke kaumaha. Eia kekahi laʻana, hoʻokahi haʻawina oat bran Ua ʻike ka poʻe i ʻai i ka cereal i ka liʻiliʻi o nā calorie i ka ʻai aʻe ma mua o ka poʻe i ʻai i ka cereal.

Nā pōmaikaʻi o ka oat bran no ka ʻili

Kōkua ka oat bran i ka pale ʻana i ka huehue a hoʻomaʻemaʻe i ka ʻili. Hoʻomaʻamaʻa pū ia i ka ʻili maloʻo a me ka ʻili a hoʻohana ʻia ma ke ʻano he mea hoʻomaʻemaʻe maoli. oat bran ʻO nā pale ʻili i hana ʻia me ka ʻili e pale i ka ʻili.

He pōʻino ka oat bran

He meaʻai palekana ia no ka hapa nui o nā kānaka, me nā wahine hāpai a me nā wahine hānai. Eia nō naʻe, i kekahi mau hihia, hiki mai nā hopena ʻaoʻao.

Hiki iā ia ke hoʻoulu i ke kinoea ʻōpū a me ka bloating. No ka hōʻemi ʻana i nā hopena ʻaoʻao, e hoʻomaka me ka nui haʻahaʻa. Ma hope o ka hoʻomaʻamaʻa ʻana o kou kino, e nalowale nā ​​hopena ʻaoʻao.

ʻOiai ʻaʻole gluten-free ka oats, i nā hihia liʻiliʻi, ua ulu lākou ma nā wahi like me ka palaoa a i ʻole ka bale, a hiki i kēia mau huahana ke hoʻolilo i ka oats gluten-free. No ka mea, ka hoʻomanawanui ʻole o ka gluten ai ole ia, maʻi celiac E akahele ka poe loaa oat i ka ai ana.

Pehea e ʻai ai i ka bran oat?

Hiki ke ʻai ʻia ma nā ʻano like ʻole, ʻo ka wela a i ʻole ke anu. Hiki ke hoʻomākaukau wela ma lalo meaʻai ʻai oat bran Aia nō:

Pehea i hana ʻia ai ka bran oat?

- 1/4 kīʻaha (24 grams) maka oat bran

- 1 kīʻaha (240 ml) o ka wai a i ʻole ka waiū

- kahi paʻakai

– 1 teaspoon o ka meli

- 1/4 teaspoon ke kinamona

ʻO ka mua, e hoʻohui i ka wai a i ʻole ka waiū i loko o kahi ipu - me ka paʻakai - a lawe mai i kahi maʻi. oat branE hoʻonui i ka paʻakai a ho'ēmi i ka wela, e kuke no 3-5 mau minuke, e hoʻoulu mau. Kālua ʻia oat branE lawe i waho, e hoʻohui i ka meli a me ke kinamona a hui pū.

He aha ka mea hiki ke hana me ka oat bran?

pū kekahi oat branE hui pū me ka paila palaoa a me ka paila keke. ʻO kahi ʻē aʻe, hoʻohui a ʻai maka i nā meaʻai e like me ka cereal, yogurt, a me ka meaʻai.

Ma ka hopena;

oat branʻo ia ka papa waho o nā oats a pono o ka oat bran helu ole. He kiʻekiʻe ia i ka fiber, nā huaora, nā minerala, a me nā antioxidants, hiki ke kōkua i ke olakino o ka naʻau, ka mālama ʻana i ke kō koko, ka hana ʻana o ka ʻōpū, a me ka pohō kaumaha.