Benefits, Kukuvadza uye Nutritional Value Oat Bran

Oats ndeimwe yezviyo zvine hutano zvaunogona kudya, sezvo izere nemavhitamini akawanda akakosha, mamineral, uye fiber. Oat zviyo ( Avena sativa ) inounganidzwa uye inogadziriswa kuti iwane goko rayo rekunze risingadyike.

oat branndiyo yekunze yeoat, iri pazasi pedzinde risingadyike. Oat bran inobatsira Izvi zvinosanganisira kuvandudza kutonga kweshuga yeropa, hutano hwehutano hwehutano, kuderedza ropa uye cholesterol.

Mutsamba iyi "chii chinonzi oat bran"" oat bran inobatsira uye inokuvadza", ve "Kukosha kwekudya kwe oat bran" ruzivo ruchapihwa.

Nutritional Kukosha kweOat Bran

oat bran Iine hutano hwehutano hwakanaka. Kunyangwe iine huwandu hwakafanana hwemakhahydrates uye mafuta seyakajairika oatmeal, inopa mamwe mapuroteni uye fiber, uye panguva imwe chete. macalories mu oat bran zvishoma. Iyo yakanyanya kukwira mu beta-glucan, rudzi rune simba rwesoluble fiber.

Imwe ndiro (219 gramu) yakabikwa oat bran zvinovaka muviri zviri sezvinotevera:

Calories: 88

Mapuroteni: 7 gramu

Carbs: 25 gramu

Mafuta: 2 gramu

Fiber: 6 gramu

Thiamine: 29% yeReference Daily Intake (RDI)

Magnesium: 21% yeRDI

Phosphorus: 21% yeRDI

Iron: 11% yeRDI

Zinc: 11% yeRDI

Riboflavin: 6% yeRDI

Potassium: 4% yeRDI

Pamusoro pezvo, inopa mashoma efolate, vhitamini B6, niacin uye calcium. Oat bran macalorie Iine huremu hwakaderera, yakakwirira muukoshi hwekudya uye inovaka muviri zvikuru.

Ko oat bran ine gluten here?

Izvo zvakare zvakajairika gluten-isina, asi inogona kunge yakasvibiswa ne gluten panguva yekukura kana kugadzirisa. Kana iwe uchifanira kudzivirira gluten, tora iyo yakanyatso kunyorwa gluten-isina.

Oat Bran Benefits

Yakakwira mune antioxidants

Iyo yakakura sosi ye polyphenols, ari chirimwa-based mamorekuru anoita se antioxidants. AntioxidantsInodzivirira muviri kubva kumamorekuru anogona kukuvadza anozivikanwa semahara radicals. Huwandu hwakawanda hwemahara radicals hunogona kukonzera kukuvara kwesero nekuda kwezvirwere zvisingaperi.

oat branIyo inonyanya kukwira mune antioxidants kana ichienzaniswa nezvimwe zvikamu zveoat zviyo uye inonyanya kunaka sosi ye phytic acid, ferulic acid uye ine simba avenanthramide.

Avenanthramide imhuri yakasarudzika yema antioxidants kune oats. Iine mabhenefiti akadai sekudzika kuzvimba, anticancer properties uye kuderedza BP.

Inoderedza njodzi yechirwere chemoyo

Chirwere chemoyo ndicho chinokonzera kufa kwemunhu mumwe chete muzvitatu pasi rose. Zvokudya zvinovaka muviri zvinoita basa rinokosha pautano hwemwoyo.

Zvimwe zvekudya zvinokanganisa huremu hwemuviri, BP, cholesterol, shuga yeropa uye zvimwe zvinokonzeresa chirwere chemoyo.

oat branInobatsira kuderedza zvimwe zvinhu zvine njodzi, senge high cholesterol uye BP. Icho chitubu chebeta-glucan, rudzi rwefiber inonyungudika mumvura kuti iite viscous, gel-sechinhu mudumbu rekudya.

Beta-glucan inogona kuderedza huwandu hwecholesterol muropa nekuti inobatsira kubvisa cholesterol-rich bile (chinhu chinobatsira mukugaya mafuta).

Iyo ine zvakare avenanthramide, boka re antioxidants rakasiyana kune oats. Imwe ongororo yakawana avenanthramides kudzivirira LDL oxidation. vitamini C Zvakaratidza kushanda nazvo.

Oxidized LDL (yakaipa) cholesterol inokuvadza sezvo yakabatanidzwa kune ngozi yepamusoro yehosha yemwoyo.

Inodzora shuga yeropa

Type 2 chirwere cheshuga idambudziko rehutano rinobata vanhu vanopfuura mamirioni mazana mana. Vanhu vane chirwere ichi vanonetsekana kudzora uwandu hweshuga muropa ravo. Kutadza kudzora shuga yeropa kunogona kukonzera kurova kwemoyo, sitiroko uye mamwe matambudziko ehutano.

Zvokudya zvakakwirira mu soluble fiber - oat bran kufanana - kunobatsira kudzora mazinga ehuga. Soluble fiber, senge beta-glucan, inononoka kugayiwa uye kunyudzwa kwemacarbohydrates mudumbu rekudya, kuenzanisa mazinga eshuga yeropa.

Beneficial for the intestine

Constipation inyaya yakajairika inobata 20% yevanhu vari munyika. oat bran, Iyo yakakwirira muzvokudya zvefiber, iyo inobatsira kutsigira hutano hwehutano hwehutano.

1 kapu (94 gramu) oat bran mbishi Iine 14,5 magiramu efiber. Iyo inenge 1,5 nguva yakawanda fiber kupfuura oatmeal.

oat bran Inopa zvese zvinonyungudika uye insoluble fiber. Soluble fiber inoumba gel-sechinhu mumatumbo chinobatsira kupfavisa chituru.

Insoluble fiber inopfuura nemuura isina kusimba, asi inoita kuti chituru chiwedzere kuwanda, zvichiita kuti zvive nyore kupfuura.

Beneficial for inflammatory bowel disease

Kune marudzi maviri makuru echirwere chechirwere chechirwere (IBD); ulcerative colitis uye chirwere cheCrohn. Zvose zviri zviviri zvinoratidzwa nekusingaperi kuputika kwemukati. oat branIchi chikafu chine utano kune varwere.

Izvi zvinodaro nekuti yakakwira mukudya fiber, iyo ine hutano gut mabhakitiriya sebutyrate anogona kuputsika kuita mapfupi-ketani fatty acids (SCFAs). MaSCFA anobatsira kudyisa maseru ekoloni uye kuderedza kuzvimba kwemukati.

Chidzidzo chemavhiki gumi nemaviri muvanhu vane ulcerative colitis vakawana 12 gramu pazuva. oat bran kutora mukati - kupa 20 magiramu e fiber - kunoderedza marwadzo emudumbu uye reflux kuwanikwa kuderedza zviratidzo.

Inoderedza njodzi yegomarara remukati

Colorectal cancer ndeimwe yemhando dzakawanda dzegomarara uye oat bran Iine zvinhu zvakawanda zvinogona kuderedza njodzi yegomarara.

Iyo yakakwira zvakanyanya mu soluble fiber - senge beta-glucan - inoshanda sechikafu chehutano hwehutachiona hwehutachiona. Iri bhakitiriya rinogadzira SCFA is a fermented fiber. Uye zvakare, iyo yakanakisa sosi ye antioxidants inodzvinyirira kukura kwegomarara.

Ko oat bran inopera simba here?

oat bran Iyo yakakwirira mu soluble fiber, iyo inobatsira kudzvinyirira kudya. Soluble fiber inosimudza mazinga emahomoni anokubatsira kuti unzwe wakaguta. Aya ndiwo cholecystokinin (CKK), GLP-1 uye peptide YY (PYY). Iyo zvakare inoderedza mazinga emahomoni enzara senge ghrelin.

Zvokudya zvinokuchengetedza zvakakwana zvinobatsira kuderedza uremu. Somuenzaniso, imwe fundo oat bran vakawana kuti avo vaidya zviyo izvi vanodya macalorie mashoma pakudya kunotevera pane avo vakadya zviyo.

Oat bran inobatsira ganda

Oat bran inobatsira kudzivirira acne uye moisturize ganda. Inobata zvakare ganda rakaoma uye rinokwenya uye rinoshandiswa semuchenesi wechisikigo. oat bran Masikisi eganda anogadzirwa neganda anodzivirira ganda.

Oat bran inokuvadza

Chikafu chakachengetedzeka kuvanhu vazhinji, kusanganisira vakadzi vane pamuviri nevanoyamwisa. Zvisinei, mune dzimwe nguva, migumisiro yakaipa inogona kuitika.

Inogona kukonzera intestinal gasi uye kuputika. Kuti uderedze mhedzisiro, tanga nemari yakaderera. Mushure mekunge muviri wako wajaira, mhedzisiro inopera.

Kunyangwe oats isina gluten-isina, muzviitiko zvisingawanzo, inokura munzvimbo dzakafanana negorosi kana bhari, uye zvigadzirwa izvi zvinogona kupa oats gluten-isina. Nokuti, gluten kusashivirira kana chirwere chechiliac Avo vane oats vanofanira kungwarira pakudya oats.

Nzira yekudya oat bran?

Inogona kupedzwa nenzira dzakasiyana, ingave inopisa kana kutonhora. Inogona kugadzirirwa inopisa pasi apa oat bran recipe Kune:

Ko oat bran inogadzirwa sei?

- 1/4 mukombe (24 magiramu) mbishi oat bran

– 1 kapu (240 ml) yemvura kana mukaka

- chipunu chemunyu

- 1 teaspoon yeuchi

- 1/4 teaspoon sinamoni

Kutanga, wedzera mvura kana mukaka mupoto - pamwe chete nemunyu - uye uuye kumota. oat branWedzera munyu uye kuderedza kupisa, kubika kwemaminitsi 3-5, uchikurudzira nguva dzose. Yakabikwa oat branBvisa kunze, wedzera uchi nesinamoni uye sanganisa.

Chii chingaitwa neoat bran?

zvakare oat branSanganisa nechingwa chechingwa uye keke batter. Neimwe nzira, wedzera uye udye mbishi mune zvekudya zvakaita sezviyo, yogati, uye dessert.

Semagumo;

oat branndiyo yekunze layer ye oats uye zvakanakira oat bran kusaverenga. Yakakwira mufiber, mavhitamini, zvicherwa, uye antioxidants, izvo zvinogona kubatsira hutano hwemoyo, kudzora shuga yeropa, bowel basa, uye uremu.