Izibonelelo, iiNgozi kunye nexabiso lesondlo seOat Bran

I-oats yenye yeenkozo ezinempilo onokuyidla, njengoko igcwele iivithamini ezininzi ezibalulekileyo, iiminerali kunye nefiber. Oat grain ( Avena sativa ) iyaqokelelwa kwaye ilungiswe ukuze kususwe iqokobhe layo langaphandle elingatyiwayo.

i-oat branngumaleko ongaphandle we-oats, obekwe ngaphantsi kwe-hull engenakutyiwa. Iinzuzo ze-oat bran Ezi ziquka ukuphucula ulawulo lweswekile yegazi, ukusebenza kakuhle kwamathumbu, ukunciphisa uxinzelelo lwegazi kunye ne-cholesterol.

Kulo mbhalo ""Yintoni i-oat bran", "i-Oat bran inzuzo kunye nokulimala", ve "ixabiso lesondlo se-oat bran" ulwazi luya kunikwa.

I-Oat Bran Nutritional Ixabiso

i-oat bran Ineprofayili yezondlo ezilungeleleneyo. Nangona iqulethe inani elifanayo leecarbohydrates kunye namafutha njenge-oatmeal eqhelekileyo, ibonelela ngeeprotheyini ezininzi kunye nefayibha kwaye ikwakhona. iikhalori kwi-oat bran incinci. Iphezulu kakhulu kwi-beta-glucan, uhlobo olunamandla lwefiber enyibilikayo.

219 indebe (XNUMX grams) iphekwe isiqulatho sesondlo se-oat bran imi ngolu hlobo lulandelayo:

Iikhalori: 88

Iiprotheni: 7 gram

Iikhabhoni: 25 gram

Amafutha: 2 grams

Ifayibha: 6 grams

I-Thiamine: I-29% ye-Reference Daily Intake (RDI)

I-Magnesium: i-21% ye-RDI

I-Phosphorus: i-21% ye-RDI

Intsimbi: 11% yeRDI

I-Zinc: i-11% ye-RDI

I-Riboflavin: i-6% ye-RDI

I-Potassium: i-4% ye-RDI

Ukongezelela, ibonelela ngeemali ezincinci ze-folate, i-vitamin B6, i-niacin kunye ne-calcium. Iikhalori ze-Oat bran Inesondlo esisezantsi, iphezulu kwisondlo kwaye inezondlo kakhulu.

Ngaba i-oat bran inegluten?

Kananjalo ngokwemvelo ayinagluten, kodwa inokuba yosulelwe yigluten ngexesha lokukhula okanye ukusetyenzwa. Ukuba ufuna ukuphepha i-gluten, thenga ezibhalwe ngokuthe ngqo i-gluten-free.

Iinzuzo zeOat Bran

Iphezulu kwi-antioxidants

Ngumthombo omkhulu weepolyphenols, iimolekyuli ezisekelwe kwizityalo ezisebenza njenge-antioxidants. AntioxidantsIkhusela umzimba kwiimolekyuli ezinokuba yingozi ezaziwa ngokuba ziiradicals zasimahla. Izixa eziphakamileyo zeeradicals zasimahla zinokubangela ukonakala kweeseli ezinxulumene nezifo ezingapheliyo.

i-oat branIphezulu kakhulu kwi-antioxidants xa kuthelekiswa nezinye iindawo zengqolowa ye-oat kwaye ingumthombo okhethekileyo we-phytic acid, i-ferulic acid kunye ne-avenanthramide enamandla.

I-Avenanthramide lusapho lwe-antioxidants ekhethekileyo kwi-oats. Ineenzuzo ezifana nokuvuvukala okuphantsi, iipropati ze-anticancer kunye nokunciphisa uxinzelelo lwegazi.

Inciphisa imiba yengozi yesifo sentliziyo

Isifo senhliziyo sijongene nokufa komntu omnye kwabathathu kwihlabathi liphela. Isondlo sidlala indima ephambili kwimpilo yentliziyo.

Okunye ukutya kuchaphazela ubunzima bomzimba, uxinzelelo lwegazi, i-cholesterol, iswekile yegazi kunye nezinye izinto ezinobungozi kwisifo senhliziyo.

i-oat branInceda ekunciphiseni izinto ezithile ezinobungozi, ezifana ne-cholesterol ephezulu kunye noxinzelelo lwegazi. Ingumthombo we-beta-glucan, uhlobo lwefiber enyibilikayo enyibilikayo emanzini ukwenza i-viscous, into efana nejeli kwindlela yokugaya.

I-Beta-glucan inokunciphisa inani le-cholesterol egazini kuba inceda ukususa i-cholesterol-rich bile (into enceda ukucola amanqatha).

Ikwanayo ne-avenanthramide, iqela le-antioxidants ekhethekileyo kwi-oats. Olunye uphando lufumene ukuba i-avenanthramides yayisetyenziselwa ukuthintela i-LDL oxidation. Ivithamin C ibonise ukuba isebenza kunye

I-cholesterol ye-LDL (embi) eneoksijini iyingozi kuba inxulunyaniswa nengozi ephezulu yesifo sentliziyo.

Ilawula iswekile yegazi

Uhlobo lwe-2 yeswekile yingxaki yezempilo echaphazela abantu abangaphezu kwezigidi ezingama-400. Abantu abanesi sifo bayasokola ukulawula amanqanaba eswekile yegazi. Ukungabikho kolawulo lweswekile yegazi kunokukhokelela ekuhlaselweni kwentliziyo, ukubetha kunye nezinye iingxaki zempilo.

Ukutya okuphezulu kwifiber enyibilikayo - i-oat bran ezifana - inceda ukulawula amanqanaba eswekile yegazi. I-beta-glucan-efana ne-soluble fibers icothisa ukucolwa kokutya kunye nokufunxwa kweecarbohydrates kwindlela yokwetyisa, ilinganisa amanqanaba eswekile yegazi.

Iluncedo kumathumbu

Ukuqunjelwa ngumba oqhelekileyo ochaphazela i-20% yabantu kwihlabathi liphela. i-oat bran, Iphezulu kwifiber yokutya, enceda ukuxhasa imisebenzi yamathumbu enempilo.

1 ikomityi (94 grams) i-oat bran ekrwada Iqulethe i-14,5 grams yefiber. Oko malunga namaxesha angama-1,5 ngaphezulu kwefayibha kuneoatmeal.

i-oat bran Inika zombini ifayibha enyibilikayo kunye nefiber enganyibilikiyo. Ifiber enyibilikayo yenza into efana nejeli emathunjini enceda ukuthambisa ilindle.

Ifayibha enganyibilikiyo idlula emathunjini ingaguquki, kodwa yenza isitulo sibe sikhulu, sisenza kube lula ukudlula.

Iluncedo kwisifo sesibindi esivuthayo

Kukho iintlobo ezimbini eziphambili zesifo sofuba (IBD); nesifo se-ulcerative kunye nesifo sikaCrohn. Zomibini zibonakaliswa ngokuvuvukala okungapheliyo kwamathumbu. i-oat bran, oku kukutya okunempilo kwizigulane.

Oku kungenxa yokuba iphezulu kwi-fiber yokutya, efana ne-butyrate, apho iibhaktheriya eziphilileyo zamathumbu zinokuqhekeka zibe yi-short-chain fatty acids (SCFAs). I-SCFAs inceda ukondla iiseli zekholoni kunye nokunciphisa ukuvuvukala kwamathumbu.

Uphononongo lweeveki ezili-12 kubantu abane-ulcerative colitis bafumanisa ukuba i-60 grams ngosuku i-oat bran ukuthatha - kunika i-20 grams yefiber - ikhulula isisu esibuhlungu kunye Reflux Wafumanisa ukuba yanciphisa iimpawu zakhe.

Yehlisa umngcipheko womhlaza wesisu

Umhlaza we-colorectal yenye yeentlobo eziqhelekileyo zomhlaza kunye i-oat bran Ineempawu ezininzi ezinokunciphisa umngcipheko womhlaza.

Iphezulu kakhulu kwiintsinga ezinyibilikayo-ezifana ne-beta-glucan-esebenza njengokutya kwebhaktheriya yamathumbu esempilweni. Le bhaktiriya evelisa i-SCFA yifayibha ebilisiweyo. Ukongeza, ngumthombo obalaseleyo wee-antioxidants ezicinezela ukukhula komhlaza.

Ngaba i-oat bran yenza ukuba ulahlekelwe isisindo?

i-oat bran Iphezulu kwifiber enyibilikayo, enceda ukucinezela umdla wokutya. Ifayibha enyibilikayo inyusa amanqanaba ehomoni ekunceda ukuba uzive ugcwele. Ezi zi-cholecystokinin (CKK), i-GLP-1 kunye ne-peptide YY (PYY). Ikwanciphisa amanqanaba eehomoni zendlala ezifana ne-ghrelin.

Ukutya okukwenza uphelele kukunceda unciphise umzimba. Ngokomzekelo, olunye uhlolisiso lwafumanisa ukuba ngesidlo sakusasa i-oat bran Wafumanisa ukuba abo batya i-cereal batya ii-calories ezimbalwa kwisidlo esilandelayo kunabo batya i-cereal.

Iinzuzo ze-oat bran kwesikhumba

I-oat bran inceda ukukhusela i-acne kunye nokuthambisa ulusu. Ikwanyanga ulusu olomileyo nolurhawuzelelwa kwaye isetyenziswa njengesicoci sendalo. i-oat bran Iimaski zolusu ezenziwe ngokukhusela ulusu.

Iingozi ze-oat bran

Kukutya okukhuselekileyo kubantu abaninzi, kuquka nabasetyhini abakhulelweyo nabancancisayo. Nangona kunjalo, kwezinye iimeko iziphumo ebezingalindelekanga zinokwenzeka.

Inokubangela igesi yamathumbu kunye nokudumba. Ukunciphisa iziphumo ebezingalindelekanga, qala ngexabiso eliphantsi. Wakuba umzimba wakho uqhelene nawo, iziphumo ebezingalindelekanga ziya kunyamalala.

Nangona i-oats ayinayo i-gluten, kwiimeko ezinqabileyo zikhuliswa kwiindawo ezifanayo njengengqolowa okanye irhasi, kwaye ezi zityalo zinokwenza i-oats iqulethe igluten. Ngokuba, ukunganyamezeli gluten okanye isifo se-celiac Abantu kufuneka balumke xa besitya i-oats.

Ukutya njani i-oat bran?

Inokutyiwa ngeendlela ezahlukeneyo, kushushu okanye kubanda. Inokulungiswa kushushu ngezantsi iresiphi ye-oat bran Nazi:

Indlela yokwenza i-oat bran?

– 1/4 indebe (24 grams) ekrwada i-oat bran

– 1 iglasi (240 ml) yamanzi okanye ubisi

– intwana yetyuwa

– itispuni e-1 yobusi

– 1/4 ithisipuni isinamon

Okokuqala, yongeza amanzi okanye ubisi embizeni - kunye netyuwa - uze ubilise. i-oat branYongeza umgubo kwaye unciphise ukushisa, upheke imizuzu emi-3-5, uvuselele rhoqo. Ibhakiwe i-oat branYisuse, yongeza ubusi kunye nesinamoni kwaye udibanise.

Yintoni enokwenziwa nge-oat bran?

nayo i-oat branYixube nentlama yesonka kunye nentlama yekeyiki. Kungenjalo, yongeza kwaye utye ekrwada kukutya okunje ngecereal, iyogathi kunye nezimuncumuncu.

Ngenxa yoko;

i-oat branngumaleko wangaphandle oats kunye iinzuzo ze-oat bran Kuninzi kakhulu ukubala. Iphezulu kwifayibha, iivithamini, iiminerali kunye ne-antioxidants, enokunceda impilo yentliziyo, ukulawula iswekile yegazi, ukusebenza kwamathumbu kunye nokuncipha komzimba.