Ubwino, Zowopsa ndi Thanzi Labwino la Oat Bran

Oats ndi imodzi mwa mbewu zathanzi zomwe mungadye, chifukwa zimakhala ndi mavitamini ambiri, mchere, ndi fiber. oat tirigu ( Avena sativa ) imasonkhanitsidwa ndikukonzedwa kuti ipeze chipolopolo chake chakunja chosadyedwa.

mbewu ya oatndi gawo lakunja la oat, lomwe lili pansi pa tsinde losadyeka. Ubwino wa oat bran Izi zikuphatikizapo kuwongolera shuga m'magazi, kugwira ntchito kwamatumbo athanzi, kuchepetsa kuthamanga kwa magazi ndi cholesterol.

M'mawu awa "chinangwa cha oat ndi chiyani""mapindu a oat ndi zovulaza", ve "zakudya za oat bran" zambiri zidzaperekedwa.

Mtengo Wopatsa thanzi wa Oat Bran

mbewu ya oat Ili ndi mbiri yazakudya zopatsa thanzi. Ngakhale kuti ili ndi kuchuluka kwa chakudya chamafuta ndi mafuta monga oatmeal wokhazikika, imapereka mapuloteni ambiri ndi fiber, komanso nthawi yomweyo. kalori mu oat bran Zochepa. Ndiwokwera kwambiri mu beta-glucan, mtundu wamphamvu wa ulusi wosungunuka.

Mbale imodzi (219 magalamu) yophika oat bran zakudya zili zili motere:

Zopatsa mphamvu: 88

Mapuloteni: 7 gramu

Zakudya: 25 g

mafuta: 2 g

CHIKWANGWANI: 6 g

Thiamine: 29% ya Reference Daily Intake (RDI)

Magnesium: 21% ya RDI

Phosphorus: 21% ya RDI

Iron: 11% ya RDI

Zinc: 11% ya RDI

Riboflavin: 6% ya RDI

Potaziyamu: 4% ya RDI

Kuonjezera apo, amapereka zochepa za folate, vitamini B6, niacin ndi calcium. Oat bran calories Ndiwolemera pang'ono, wopatsa thanzi komanso wopatsa thanzi.

Kodi oat bran ali ndi gluten?

Ndiwopanda gilateni mwachilengedwe, koma mwina adayipitsidwa ndi gluten pakukula kapena kukonza. Ngati mukuyenera kupewa gluteni, pezani zomwe zimatchedwa kuti gluten.

Ubwino wa Oat Bran

Amakhala ndi ma antioxidants

Ndi gwero lalikulu la ma polyphenols, omwe ndi mamolekyu opangidwa ndi zomera omwe amakhala ngati antioxidants. MaantibayotikiZimateteza thupi ku mamolekyu omwe angakhale oopsa omwe amadziwika kuti ma free radicals. Kuchuluka kwa ma radicals aulere kumatha kuwononga maselo chifukwa cha matenda osatha.

mbewu ya oatNdiwokwera kwambiri mu antioxidants poyerekeza ndi mbali zina za oat tirigu ndipo ndi gwero labwino kwambiri la phytic acid, ferulic acid ndi avenanthramide yamphamvu.

Avenanthramide ndi gulu lapadera la antioxidants la oats. Lili ndi ubwino monga kutupa kwapansi, katundu wa anticancer ndi kuchepetsa kuthamanga kwa magazi.

Amachepetsa chiopsezo cha matenda a mtima

Matenda a mtima ndi omwe amachititsa kuti munthu mmodzi mwa atatu aliwonse amafa padziko lonse lapansi. Zakudya zopatsa thanzi zimathandiza kwambiri paumoyo wamtima.

Zakudya zina zimakhudza kulemera kwa thupi, kuthamanga kwa magazi, cholesterol, shuga wamagazi ndi zina zomwe zimayambitsa matenda a mtima.

mbewu ya oatZimathandizira kuchepetsa zinthu zina zowopsa, monga cholesterol yayikulu komanso kuthamanga kwa magazi. Ndi gwero la beta-glucan, mtundu wa ulusi wosungunuka womwe umasungunuka m'madzi kupanga chinthu chowoneka ngati gel m'matumbo am'mimba.

Beta-glucan imatha kuchepetsa kuchuluka kwa cholesterol m'magazi chifukwa imathandizira kuchotsa bile (chinthu chomwe chimathandizira kugaya mafuta).

Lilinso ndi avenanthramide, gulu la antioxidants lapadera kwa oats. Kafukufuku wina adapeza ma avenanthramides kuteteza LDL oxidation. Vitamini C Wasonyeza kuti amagwira nawo ntchito

Oxidized LDL (yoipa) cholesterol ndi yovulaza chifukwa yakhala ikugwirizana ndi chiopsezo chachikulu cha matenda a mtima.

Amayendetsa shuga m'magazi

Matenda a shuga a Type 2 ndi vuto la thanzi lomwe limakhudza anthu opitilira 400 miliyoni. Anthu omwe ali ndi matendawa amavutika kuti achepetse kuchuluka kwa shuga m'magazi awo. Kulephera kuwongolera shuga m'magazi kungayambitse matenda a mtima, sitiroko ndi matenda ena.

Zakudya zokhala ndi fiber yosungunuka - mbewu ya oat monga - zimathandiza kuwongolera kuchuluka kwa shuga m'magazi. Ulusi wosungunuka ngati beta-glucan umachepetsa chimbudzi ndi kuyamwa kwa chakudya m'matumbo, ndikuwongolera kuchuluka kwa shuga m'magazi.

Zopindulitsa m'matumbo

Kudzimbidwa ndi vuto lomwe limakhudza 20% ya anthu padziko lapansi. oat chinangwa, Lili ndi fiber yambiri, yomwe imathandizira kuti matumbo agwire bwino ntchito.

1 chikho (94 magalamu) oat bran yaiwisi Lili ndi 14,5 magalamu a fiber. Ndizo pafupifupi 1,5 nthawi zambiri fiber kuposa oatmeal.

mbewu ya oat Amapereka ulusi wosungunuka komanso wosasungunuka. Ulusi wosungunuka umapanga chinthu chonga gel m'matumbo chomwe chimathandiza kufewetsa chimbudzi.

Ulusi wosasungunuka umadutsa m'matumbo osasunthika, koma umapangitsa kuti chimbudzi chikhale chokulirapo, zomwe zimapangitsa kuti zidutse mosavuta.

Zothandiza pa matenda otupa m'mimba

Pali mitundu iwiri ikuluikulu ya matenda otupa (IBD); ulcerative colitis ndi matenda a Crohn. Zonsezi zimadziwika ndi kutupa kwa m'mimba kosatha. mbewu ya oatIchi ndi chakudya chopatsa thanzi kwa odwala.

Izi ndichifukwa choti imakhala ndi michere yambiri m'zakudya, yomwe mabakiteriya athanzi am'matumbo monga butyrate amatha kusweka kukhala ma chain-chain fatty acids (SCFAs). Ma SCFA amathandizira kudyetsa ma cell a colon ndikuchepetsa kutupa kwamatumbo.

Kafukufuku wa masabata 12 mwa anthu omwe ali ndi ulcerative colitis anapeza magalamu 60 patsiku. mbewu ya oat kutenga - kupereka 20 magalamu a fiber - kumachepetsa ululu wa m'mimba ndi Reflux anapeza kuchepetsa zizindikiro.

Amachepetsa chiopsezo cha khansa ya colorectal

Khansara ya colorectal ndi imodzi mwa mitundu yofala kwambiri ya khansa komanso khansa mbewu ya oat Lili ndi zinthu zingapo zomwe zingachepetse chiopsezo cha khansa.

Ndiwokwera kwambiri mu ulusi wosungunuka - monga beta-glucan - womwe umakhala ngati chakudya cha mabakiteriya athanzi am'matumbo. Bakiteriya amene amapanga SCFA ndi ulusi wofufuma. Kuphatikiza apo, ndi gwero labwino kwambiri la ma antioxidants omwe amalepheretsa kukula kwa khansa.

Kodi chimanga cha oat chimachepa?

mbewu ya oat Lili ndi fiber yambiri yosungunuka, yomwe imathandiza kuthetsa chilakolako. Ulusi wosungunuka umakweza kuchuluka kwa mahomoni omwe amakuthandizani kuti mukhale odzaza. Izi ndi cholecystokinin (CKK), GLP-1 ndi peptide YY (PYY). Amachepetsanso kuchuluka kwa mahomoni anjala monga ghrelin.

Zakudya zomwe zimakusungani zonse zimathandizira kuti muchepetse thupi. Mwachitsanzo, phunziro lina mbewu ya oat anapeza kuti amene amadya phalalo amadya ma calories ochepa pa chakudya chotsatira kusiyana ndi amene amadya phalalo.

Ubwino wa oat bran pakhungu

Oat bran amathandiza kupewa ziphuphu zakumaso ndi moisturize khungu. Amachiritsanso khungu louma komanso loyabwa ndipo amagwiritsidwa ntchito ngati zotsuka zachilengedwe. mbewu ya oat Masks opangidwa ndi khungu amateteza khungu.

Oat bran amawononga

Ndi chakudya chotetezeka kwa anthu ambiri, kuphatikizapo amayi apakati ndi oyamwitsa. Komabe, nthawi zina, zotsatira zoyipa zimatha kuchitika.

Zingayambitse mpweya m'matumbo ndi kutupa. Kuti muchepetse zotsatira zoyipa, yambani ndi zochepa. Thupi lanu litazolowera, zotsatira zake zidzatha.

Ngakhale oats alibe gluteni, nthawi zambiri, amabzalidwa m'malo omwewo monga tirigu kapena balere, ndipo mankhwalawa amatha kupangitsa kuti oats akhale wopanda gluten. Chifukwa, kusalolera kwa gluten kapena matenda a celiac Amene ali ndi oats ayenera kusamala pamene akudya oats.

Momwe mungadye chinangwa cha oat?

Itha kudyedwa m'njira zosiyanasiyana, yotentha kapena yozizira. Akhoza kukonzekera otentha pansipa Chinsinsi cha oat bran Pali:

Kodi oat bran amapangidwa bwanji?

- 1/4 chikho (24 magalamu) yaiwisi mbewu ya oat

- 1 chikho (240 ml) cha madzi kapena mkaka

- mchere wambiri

– 1 supuni ya tiyi ya uchi

- 1/4 supuni ya tiyi sinamoni

Choyamba, onjezerani madzi kapena mkaka mu poto - pamodzi ndi mchere - ndikubweretsa kwa chithupsa. mbewu ya oatOnjezerani mchere ndikuchepetsa kutentha, kuphika kwa mphindi 3-5, ndikuyambitsa nthawi zonse. Zophika mbewu ya oatChotsani, onjezerani uchi ndi sinamoni ndikusakaniza.

Kodi mungatani ndi chinangwa cha oat?

komanso mbewu ya oatSakanizani ndi mtanda wa mkate ndi batter ya keke. Kapenanso, onjezerani ndikudya zosaphika muzakudya monga chimanga, yogurt, ndi mchere.

Chifukwa;

mbewu ya oatndi wosanjikiza kunja kwa oats ndi ubwino wa oat chinangwa osawerengera. Ndiwochulukira mu fiber, mavitamini, mchere, ndi ma antioxidants, omwe angathandize thanzi la mtima, kuwongolera shuga m'magazi, kugwira ntchito kwamatumbo, komanso kuchepa thupi.