Izinzuzo, Ukulimaza kanye Nenani Lokudla Okunempilo kwe-Oat Bran

I-Oats ingenye yezinhlamvu ezinempilo kakhulu ongayidla, njengoba igcwele amavithamini amaningi abalulekile, amaminerali, kanye ne-fiber. Oat grain ( Avena sativa ) iyaqoqwa futhi icutshungulwe ukuze kutholwe igobolondo layo langaphandle elingenakudliwa.

i-oat branungqimba lwangaphandle lwe-oat, olutholakala ngaphansi nje kwesiqu esingadliwa. Izinzuzo ze-oat bran Lokhu kuhlanganisa ukwenza ngcono ukulawula ushukela wegazi, ukusebenza kahle kwamathumbu, ukwehlisa umfutho wegazi kanye ne-cholesterol.

Kulo mbhalo "yini i-oat bran""izinzuzo nezingozi ze-oat bran", ve "inani lokudla okunomsoco we-oat bran" ulwazi luzonikezwa.

Inani Lomsoco We-Oat Bran

i-oat bran Inephrofayili yezokudla okunomsoco. Nakuba iqukethe inani elifanayo lama-carbohydrate namafutha njenge-oatmeal evamile, inikeza amaprotheni amaningi kanye ne-fiber, futhi ngesikhathi esifanayo. ama-calories ku-oat bran Ngaphansi. Iphezulu kakhulu ku-beta-glucan, uhlobo olunamandla lwefayibha encibilikayo.

Isitsha esisodwa (amagremu angu-219) siphekwe okuqukethwe okunomsoco we-oat bran imi kanje:

Amakhalori: 88

Amaprotheni: 7 gram

Ama-carbohydrate: 25 g

Amafutha: 2 amagremu

I-fiber: 6 amagremu

I-Thiamine: 29% weReference Daily Intake (RDI)

I-Magnesium: 21% ye-RDI

I-Phosphorus: 21% we-RDI

Insimbi: 11% we-RDI

I-Zinc: 11% ye-RDI

I-Riboflavin: 6% ye-RDI

I-Potassium: 4% we-RDI

Ukwengeza, inikeza amanani amancane e-folate, i-vitamin B6, i-niacin ne-calcium. Ama-calories we-oat bran Inesisindo esiphansi, inenani eliphezulu lomsoco futhi inomsoco kakhulu.

Ingabe i-oat bran iqukethe i-gluten?

Futhi ngokwemvelo ayinayo i-gluten, kodwa kungenzeka ukuthi ingcoliswe yi-gluten ngesikhathi sokukhula noma ukucutshungulwa. Uma kufanele ugweme i-gluten, thola lezo ezibhalwe ngokuqondile ukuthi azinayo i-gluten.

Izinzuzo ze-Oat Bran

Iphezulu kuma-antioxidants

Kungumthombo omkhulu wama-polyphenols, okungama-molecule asekelwe ezitshalweni asebenza njengama-antioxidants. Ama-antioxidantsIvikela umzimba kuma-molecule angaba yingozi aziwa ngokuthi ama-radicals mahhala. Amanani aphezulu ama-radicals mahhala angabangela ukulimala kwamangqamuzana ngenxa yezifo ezingapheli.

i-oat branIphezulu kakhulu kuma-antioxidants uma iqhathaniswa nezinye izingxenye ze-oat okusanhlamvu futhi iwumthombo omuhle kakhulu we-phytic acid, i-ferulic acid kanye ne-avenanthramide enamandla.

I-Avenanthramide iwumndeni oyingqayizivele wama-antioxidants we-oats. Inezinzuzo ezifana nokuvuvukala okuphansi, izakhiwo ze-anticancer kanye nokwehlisa umfutho wegazi.

Yehlisa izici eziyingozi zesifo senhliziyo

Isifo senhliziyo sinembangela yokufa komuntu oyedwa kwabathathu emhlabeni wonke. Ukudla okunomsoco kudlala indima ebalulekile empilweni yenhliziyo.

Ukudla okuthile kuthinta isisindo somzimba, umfutho wegazi, i-cholesterol, ushukela wegazi nezinye izici eziyingozi zesifo senhliziyo.

i-oat branKuyasiza ekunciphiseni izici ezithile eziyingozi, njenge-cholesterol ephezulu nomfutho wegazi. Iwumthombo we-beta-glucan, uhlobo lwefayibha encibilikayo encibilika emanzini ukuze kwakheke into ebukekayo, efana nejeli emgudwini wokugaya ukudla.

I-Beta-glucan inganciphisa inani le-cholesterol egazini ngoba isiza ekususeni i-cholesterol ecebile i-bile (into esiza ekugayweni kwamafutha).

Futhi iqukethe i-avenanthramide, iqembu lama-antioxidants ahlukile kuma-oats. Ucwaningo olulodwa lwathola ama-avenanthramides ukuvimbela i-LDL oxidation. I-vitamin C Ifakazele ukusebenza nayo.

I-cholesterol ye-Oxidized LDL (embi) iyingozi njengoba iye yaxhunyaniswa nengozi enkulu yesifo senhliziyo.

Ilawula ushukela wegazi

Isifo sikashukela sohlobo 2 siyinkinga yezempilo ethinta abantu abangaphezu kwezigidi ezingama-400. Abantu abanalesi sifo bakuthola kunzima ukulawula amazinga kashukela egazini. Ukwehluleka ukulawula ushukela wegazi kungaholela ekuhlaselweni yinhliziyo, unhlangothi kanye nezinye izinkinga zempilo.

Ukudla okuphezulu ku-fiber encibilikayo - i-oat bran njengokuthi - kusiza ukulawula amazinga kashukela egazini. Ifayibha encibilikayo, njenge-beta-glucan, ibambezela ukugayeka kokudla kanye nokumuncwa kwama-carbohydrate emgudwini wokugaya ukudla, ilinganise amazinga kashukela egazini.

Kuyazuzisa amathumbu

Ukuqunjelwa kuyindaba evamile ethinta ama-20% abantu emhlabeni. i-oat bran, Iphezulu ku-fiber yokudla, esiza ukusekela ukusebenza kahle kwamathumbu.

1 inkomishi (94 amagremu) i-oat bran eluhlaza Iqukethe amagremu angu-14,5 we-fiber. Lokho cishe izikhathi ezi-1,5 ze-fiber ngaphezulu kwe-oatmeal.

i-oat bran Inikeza kokubili i-fiber encibilikayo nengancibiliki. I-soluble fiber yakha into efana nejeli emathunjini esiza ukuthambisa indle.

Ifayibha engancibilikiyo idlula emathunjini engaphelele, kodwa yenza indle ibe nkulu, ikwenze kube lula ukudlula.

Kuyazuzisa isifo samathumbu esivuvukalayo

Kunezinhlobo ezimbili eziyinhloko zesifo samathumbu esivuvukalayo (IBD); I-ulcerative colitis nesifo sikaCrohn. Zombili zibonakala ngokuvuvukala kwamathumbu okungapheli. i-oat branLokhu ukudla okunempilo kweziguli.

Lokhu kungenxa yokuthi iphezulu ku-fiber yokudla, amabhaktheriya amathumbu anempilo afana ne-butyrate angaqhekeka abe ama-short-chain fatty acids (SCFAs). Ama-SCFA asiza ukondla amaseli e-colon futhi anciphise ukuvuvukala kwamathumbu.

Ucwaningo lwamasonto angu-12 kubantu abane-ulcerative colitis bathola amagremu angu-60 ngosuku. i-oat bran ukuthatha - ukuhlinzeka ngamagremu angu-20 we-fiber - kukhulula ubuhlungu besisu futhi Reflux kutholakala ukunciphisa izimpawu.

Yehlisa ingozi yomdlavuza we-colorectal

Umdlavuza we-Colorectal ungenye yezinhlobo ezivame kakhulu zomdlavuza kanye i-oat bran Inezici eziningana ezingase zinciphise ingozi yomdlavuza.

Iphezulu kakhulu ku-fiber encibilikayo - njenge-beta-glucan - esebenza njengokudla kwamagciwane amathumbu anempilo. Leli bhaktheriya elikhiqiza i-SCFA liyi-fiber fermented. Ngaphezu kwalokho, iwumthombo omuhle kakhulu wama-antioxidants acindezela ukuthuthukiswa komdlavuza.

Ingabe i-oat bran iyancipha?

i-oat bran Inefiber encibilikayo, esiza ukucindezela ukudla. I-soluble fiber inyusa amazinga amahomoni akusiza ukuthi uzizwe ugcwele. Lezi yi-cholecystokinin (CKK), i-GLP-1 ne-peptide YY (PYY). Iphinde yehlise amazinga amahomoni endlala njenge-ghrelin.

Ukudla okukugcina usiza ngokugcwele ukwehlisa isisindo. Ngokwesibonelo, isifundo esisodwa i-oat bran bathole ukuthi labo abadla okusanhlamvu badla ama-kilojoule ambalwa esidlweni esilandelayo kunalabo abadla okusanhlamvu.

Izinzuzo ze-Oat bran esikhumbeni

I-Oat bran isiza ukuvikela izinduna futhi ithambisa isikhumba. Iphinde yelapha isikhumba esomile nesilumayo futhi isetshenziswa njengesihlanzi semvelo. i-oat bran Izifihla-buso ezenziwe ngesikhumba zivikela isikhumba.

I-Oat bran iyalimaza

Kuwukudla okuphephile kubantu abaningi, kuhlanganise nabesifazane abakhulelwe nabancelisayo. Nokho, kwezinye izimo, side effects kungase kwenzeke.

Kungabangela igesi emathunjini kanye nokuqunjelwa. Ukuze unciphise imiphumela emibi, qala ngenani eliphansi. Ngemva kokuba umzimba wakho usujwayele, imiphumela emibi izonyamalala.

Nakuba i-oats ingenayo i-gluten, ezimweni ezingavamile, itshalwa ezindaweni ezifanayo nokolweni noma ibhali, futhi le mikhiqizo ingenza i-oats ingabi ne-gluten. Ngoba, ukungabekezelelani kwe-gluten noma isifo se-celiac Labo abane-oats kufanele baqaphele lapho bedla ama-oats.

Ungadla kanjani i-oat bran?

Ingasetshenziswa ngezindlela ezahlukene, kushisa noma kubanda. Ingalungiswa ishisa ngezansi iresiphi ye-oat bran Bangu:

I-oat bran yenziwa kanjani?

- 1/4 indebe (24 amagremu) eluhlaza i-oat bran

– 1 inkomishi (240 ml) yamanzi noma ubisi

– ingcosana kasawoti

– 1 ithisipuni yoju

– 1/4 ithisipuni isinamoni

Okokuqala, engeza amanzi noma ubisi epanini - kanye nosawoti - futhi ulethe ngamathumba. i-oat branEngeza usawoti bese unciphisa ukushisa, upheke imizuzu engu-3-5, uvuselela njalo. Kubhakiwe i-oat branYikhiphe, ufake uju nesinamoni uhlanganise.

Yini engenziwa nge-oat bran?

futhi i-oat branHlanganisa nenhlama yesinkwa kanye nenhlama yekhekhe. Ngaphandle kwalokho, engeza futhi udle okungaphekiwe ekudleni okufana nokusanhlamvu, iyogathi, nophudingi.

Ngenxa yalokho;

i-oat branungqimba lwangaphandle lwe-oats kanye izinzuzo ze-oat bran ngingabali. Iphezulu ku-fiber, amavithamini, amaminerali, nama-antioxidants, angasiza impilo yenhliziyo, ukulawula ushukela egazini, ukusebenza kwamathumbu, nokuncipha kwesisindo.