Cov txiaj ntsig, kev puas tsuaj thiab khoom noj muaj txiaj ntsig ntawm Oat Bran

Oats yog ib qho ntawm cov nplej zoo tshaj plaws uas koj tuaj yeem noj, vim lawv tau ntim nrog ntau cov vitamins, minerals, thiab fiber ntau. Oat grain ( Avena sativa ) tau sau thiab ua tiav kom tau txais nws lub plhaub sab nraud uas tsis tuaj yeem noj.

oat branyog txheej txheej ntawm oat, nyob rau hauv qab ntawm lub inedible qia. Cov txiaj ntsig ntawm oat bran Cov no suav nrog kev txhim kho cov ntshav qab zib, kev ua haujlwm ntawm lub plab zom mov, txo cov ntshav siab thiab cov cholesterol.

Hauv phau ntawv no "Dab tsi yog oat bran "" oat bran cov txiaj ntsig thiab kev puas tsuaj", ve "Nutritive nqi ntawm oat bran" cov ntaub ntawv yuav muab.

Khoom noj khoom haus tus nqi ntawm Oat Bran

oat bran Nws muaj ib tug balanced noj zaub mov profile. Txawm hais tias nws muaj tib qhov nyiaj ntawm carbohydrates thiab rog li oatmeal li niaj zaus, nws muab cov protein ntau thiab fiber ntau, thiab tib lub sijhawm. calories nyob rau hauv oat bran tsawg. Nws yog tshwj xeeb tshaj yog nyob rau hauv beta-glucan, ib tug haib hom soluble fiber.

Ib lub tais (219 grams) siav oat bran cov ntsiab lus khoom noj khoom haus yog raws li nram no:

Calorie ntau ntau: 88

Protein: ib gram

Carbs: 25 grams

yog '2 g

Fiber: 6 grams

Thiamine: 29% ntawm Reference Daily Intake (RDI)

Magnesium: 21% ntawm RDI

Phosphorus: 21% ntawm RDI

Hlau: 11% ntawm RDI

Zinc: 11% ntawm RDI

Riboflavin: 6% ntawm RDI

Potassium: 4% ntawm RDI

Tsis tas li ntawd, nws muab me me ntawm folate, vitamin B6, niacin thiab calcium. Oat bran calories Nws yog qhov hnyav tsawg, muaj txiaj ntsig zoo thiab muaj txiaj ntsig zoo heev.

Puas yog oat bran muaj gluten?

Nws kuj yog ib txwm gluten-dawb, tab sis tej zaum yuav muaj kab mob gluten thaum loj hlob los yog ua. Yog tias koj yuav tsum zam gluten, tau txais cov ntawv tshwj xeeb gluten-dawb.

Oat Bran Cov txiaj ntsig

High nyob rau hauv antioxidants

Nws yog ib qhov zoo ntawm polyphenols, uas yog cov nroj tsuag raws li molecules uas ua raws li antioxidants. AntioxidantsNws tiv thaiv lub cev los ntawm cov teeb meem molecules hu ua dawb radicals. Ntau cov dawb radicals tuaj yeem ua rau cov cell puas vim muaj kab mob ntev.

oat branNws yog tshwj xeeb tshaj yog nyob rau hauv antioxidants piv rau lwm qhov chaw ntawm oat grain thiab yog ib tug tshwj xeeb zoo qhov chaw ntawm phytic acid, ferulic acid thiab muaj zog avenanthramide.

Avenanthramide yog ib tsev neeg tshwj xeeb ntawm antioxidants rau oats. Nws muaj cov txiaj ntsig zoo xws li txo qis qis, tiv thaiv qog noj ntshav thiab txo cov ntshav siab.

Txo cov kab mob hauv lub plawv

Kab mob plawv yog lub luag haujlwm rau kwv yees li ib ntawm peb tus neeg tuag thoob ntiaj teb. Khoom noj khoom haus plays lub luag haujlwm tseem ceeb hauv lub plawv.

Qee cov zaub mov cuam tshuam rau lub cev qhov hnyav, ntshav siab, roj cholesterol, ntshav qab zib thiab lwm yam kev pheej hmoo rau mob plawv.

oat branNws pab txo qee yam kev pheej hmoo, xws li cov roj (cholesterol) siab thiab ntshav siab. Nws yog ib qhov chaw ntawm beta-glucan, ib hom soluble fiber uas yaj hauv dej los tsim cov kua nplaum, zoo li gel hauv cov hnyuv.

Beta-glucan tuaj yeem txo cov roj (cholesterol) hauv cov ntshav vim tias nws pab tshem tawm cov roj cholesterol ntau hauv cov kua tsib (ib yam khoom uas pab txhawb kev zom zaub mov).

Nws kuj muaj avenanthramide, ib pawg ntawm cov tshuaj antioxidants tshwj xeeb rau oats. Ib txoj kev tshawb nrhiav pom avenanthramides los tiv thaiv LDL oxidation. C vitamin tau qhia ua haujlwm nrog

Oxidized LDL (phem) cov roj (cholesterol) phem yog qhov teeb meem vim nws tau txuas nrog kev pheej hmoo siab ntawm kab mob plawv.

Tswj cov ntshav qab zib

Mob ntshav qab zib hom 2 yog ib qho teeb meem kev noj qab haus huv uas cuam tshuam ntau dua 400 lab tus tib neeg. Cov neeg muaj tus kab mob no tawm tsam los tswj lawv cov ntshav qab zib. Kev tswj tsis tau cov ntshav qab zib tuaj yeem ua rau lub plawv nres, mob stroke thiab lwm yam teeb meem kev noj qab haus huv.

Cov khoom noj muaj fiber ntau soluble - oat bran zoo li – pab tswj cov ntshav qab zib. Soluble fiber, xws li beta-glucan, slows lub plab zom mov thiab nqus cov carbohydrates nyob rau hauv lub plab zom mov, ntsuas ntshav qab zib.

Muaj txiaj ntsig zoo rau cov hnyuv

Kev cem quav yog ib qho teeb meem tshwm sim rau 20% ntawm cov neeg hauv ntiaj teb. oat bran, Nws muaj fiber ntau hauv kev noj haus, uas pab txhawb kev noj qab haus huv ntawm plab hnyuv.

1 khob (94 grams) raw oat bran Nws muaj 14,5 grams fiber ntau. Qhov ntawd yog kwv yees li 1,5 npaug ntawm fiber ntau dua li oatmeal.

oat bran Muab ob qho tib si soluble thiab insoluble fiber. Soluble fiber ua ib yam khoom zoo li gel hauv cov hnyuv uas pab cov quav mos.

Insoluble fiber dhau los ntawm txoj hnyuv, tab sis ua rau cov quav ntau dua, ua kom yooj yim dua.

Pab rau inflammatory plob tsis so tswj kab mob

Muaj ob hom kab mob plab hnyuv loj (IBD); ulcerative colitis thiab Crohn tus kab mob. Ob leeg yog tus cwj pwm los ntawm kev mob plab hnyuv. oat branQhov no yog zaub mov noj qab haus huv rau cov neeg mob.

Qhov no yog vim tias nws muaj fiber ntau hauv kev noj haus, uas cov kab mob hauv plab noj qab haus huv zoo li butyrate tuaj yeem tawg mus rau hauv cov saw hlau luv fatty acids (SCFAs). SCFAs pab txhawb cov plab hnyuv thiab txo cov plab hnyuv.

Ib txoj kev tshawb fawb 12-lub lim tiam hauv cov neeg uas muaj mob plab ulcerative pom 60 grams tauj ib hnub. oat bran noj nyob rau hauv - muab 20 grams fiber ntau - relieves mob plab thiab reflux pom tias txo cov tsos mob.

Txo qhov kev pheej hmoo ntawm mob qog noj ntshav hauv plab

Mob qog nqaij hlav hauv plab yog ib hom mob qog noj ntshav thiab oat bran Nws muaj ntau yam khoom uas yuav txo tau txoj kev pheej hmoo ntawm mob qog noj ntshav.

Nws muaj ntau hauv cov fiber ntau soluble - xws li beta-glucan - uas yog cov khoom noj rau cov kab mob plab noj qab haus huv. Cov kab mob no uas ua rau SCFA yog fermented fiber. Tsis tas li ntawd, nws yog ib qho zoo heev ntawm cov tshuaj antioxidants uas inhibit kev loj hlob ntawm qog nqaij hlav.

Puas yog oat bran tsis muaj zog?

oat bran Nws muaj fiber ntau soluble, uas pab txo qis qab los noj mov. Soluble fiber ntau nce qib ntawm cov tshuaj hormones uas pab koj zoo siab. Cov no yog cholecystokinin (CKK), GLP-1 thiab peptide YY (PYY). Nws kuj txo cov qib ntawm kev tshaib kev nqhis cov tshuaj hormones xws li ghrelin.

Cov khoom noj uas ua rau koj tag nrho pab kom poob phaus. Piv txwv li, ib qho kev kawm oat bran pom tias cov neeg uas noj cov nplej tau noj cov calories tsawg dua ntawm cov zaub mov tom ntej dua li cov neeg noj cov nplej.

Oat bran pab rau daim tawv nqaij

Oat bran pab tiv thaiv pob txuv thiab moisturize ntawm daim tawv nqaij. Nws kuj kho cov tawv nqaij qhuav thiab khaus khaus thiab siv los ua cov tshuaj ntxuav tes. oat bran Daim npog ntsej muag ua nrog daim tawv nqaij tiv thaiv daim tawv nqaij.

Oat bran harms

Nws yog ib qho khoom noj zoo rau tib neeg feem coob, suav nrog cov poj niam cev xeeb tub thiab pub niam mis. Txawm li cas los xij, qee zaum, cov kev mob tshwm sim tuaj yeem tshwm sim.

Nws tuaj yeem ua rau plab hnyuv thiab tsam plab. Txhawm rau txo qis cov kev mob tshwm sim, pib nrog tus nqi qis. Tom qab koj lub cev tau siv rau nws, cov kev mob tshwm sim yuav ploj mus.

Txawm hais tias oats tsis muaj gluten, muaj tsawg zaus, lawv tau loj hlob hauv tib thaj chaw xws li nplej lossis barley, thiab cov khoom no tuaj yeem ua rau oats gluten-dawb. Vim, gluten intolerance los yog kab mob celiac Cov neeg uas muaj oats yuav tsum ceev faj thaum noj oats.

Yuav ua li cas noj oat bran?

Nws tuaj yeem noj ntau txoj hauv kev, kub lossis txias. Yuav npaj kub hauv qab no oat bran daim ntawv qhia Muaj:

Yuav ua li cas oat bran ua?

- 1/4 khob (24 grams) nyoos oat bran

- 1 khob (240 ml) dej los yog mis nyuj

- ib pinch ntawm ntsev

- 1 teaspoon zib mu

- 1/4 teaspoon cinnamon

Ua ntej, ntxiv dej los yog mis nyuj rau hauv saucepan - nrog rau ntsev - thiab coj mus rau boil. oat branNtxiv cov mov thiab txo cov cua sov, ua noj rau 3-5 feeb, stirring tas li. Ci oat branTshem tawm, ntxiv zib mu thiab cinnamon thiab sib tov.

Dab tsi tuaj yeem ua nrog oat bran?

kuj oat branSib tov nws nrog khob cij mov paj thiab ncuav mog qab zib batter. Xwb, ntxiv thiab noj nyoos hauv cov khoom noj xws li cereal, yogurt, thiab khoom qab zib.

Vim li ntawd;

oat branyog txheej txheej ntawm oats thiab cov txiaj ntsig ntawm oat bran tsis suav. Nws muaj fiber ntau, vitamins, minerals, thiab antioxidants, uas yuav pab tau lub plawv noj qab haus huv, tswj ntshav qab zib, plab hnyuv, thiab poob phaus.