Umlobi: Virginia Floyd
Usuku Lokudalwa: 7 Agasti 2021
Ukuvuselela Usuku: 8 Ufebhuwari 2025
Anonim
OVERNIGHT OATS | easy, healthy breakfast & 6 flavor ideas!
Ividiyo: OVERNIGHT OATS | easy, healthy breakfast & 6 flavor ideas!

-Delile

Ama-oats uhlobo lwezinhlamvu zokusanhlamvu. Abantu bavame ukudla imbewu yesitshalo (i-oat), amaqabunga nesiqu (i-oat straw), ne-oat bran (ungqimba olungaphandle lwama-oats aphelele). Abanye abantu basebenzisa lezi zingxenye zesitshalo ukwenza umuthi.

I-oat bran nama-oats aphelele kusetshenziselwa isifo senhliziyo ne-cholesterol ephezulu. Zisetshenziselwa nomfutho wegazi ophakeme, isifo sikashukela, umdlavuza, isikhumba esomile, nezinye izimo eziningi, kepha abukho ubufakazi obuhle besayensi bokuxhasa lokhu okunye ukusetshenziswa.

Imibhalo Yemvelo Yemininingwane Ephelele ukukala ukusebenza ngokuncike ebufakazini besayensi ngokwesilinganiso esilandelayo: Okusebenzayo, Okungenzeka Kusebenze, Okungenzeka Kusebenze, Okungenzeka Kungasebenzi, Cishe Okungaphumeleli, Ukungasebenzi, Nobufakazi Obunganele Bokulinganisa.

Izilinganiso zokusebenza ze OATS zimi kanje:

Cishe iyasebenza ...

  • Isifo senhliziyo. Imikhiqizo ye-oat iqukethe inani eliphezulu le-fiber. Ukudla okune-fiber eningi encibilikayo kungasetshenziswa njengengxenye yokudla okunamafutha amancane, ne-cholesterol ephansi ukuvikela isifo senhliziyo. Ucwaningo lukhombisa ukuthi umuntu kufanele adle okungenani u-3.6 gramu we-fiber encibilikayo usuku ngalunye ukunciphisa ubungozi besifo senhliziyo.
  • I-cholesterol ephezulu. Ukudla i-oats, i-oat bran, kanye neminye imicu encibilikayo kunganciphisa isizotha futhi "kubi" i-low-density lipoprotein (LDL) cholesterol uma idliwe njengengxenye yokudla okunamafutha agcwele. Ku-gram ngayinye ye-fiber encibilikayo (i-beta-glucan) esetshenzisiwe, inani le-cholesterol lehla cishe ngo-1.42 mg / dL no-LDL cishe ngo-1.23 mg / dL. Ukudla ama-3-10 amagremu we-fiber encibilikayo kunganciphisa inani eliphelele le-cholesterol cishe ngo-4-14 mg / dL. Kodwa kukhona umkhawulo. Imithamo ye-fiber encibilikayo engaphezu kwama-gramu ayi-10 ngosuku ayibonakali ikhulisa ukusebenza kahle.
    Ukudla izitsha ezintathu ze-oatmeal (ama-28 gram servings) nsuku zonke kunganciphisa inani eliphelele le-cholesterol cishe ngo-5 mg / dL. Imikhiqizo ye-oat bran (i-oat bran muffins, i-oat bran flakes, i-oat bran Os, njll.) Ingahluka ngokwamandla abo okwehlisa i-cholesterol, ngokuya ngengqikithi yengqikithi ye-fiber. Imikhiqizo yonke ye-oat ingasebenza kangcono ekwehliseni i-LDL ne-cholesterol ephelele kunokudla okuqukethe i-oat bran kanye ne-beta-glucan fiber encibilikayo.
    I-FDA incoma ukuthi kuthathwe cishe amagremu ama-3 we-fiber encibilikayo nsuku zonke ukwehlisa amazinga we-cholesterol egazini. Kodwa-ke, lesi sincomo asihambisani nokutholakele kocwaningo; ngokwezifundo zomtholampilo ezilawulwayo, kudingeka okungenani u-3.6 amagremu we-fiber encibilikayo nsuku zonke ukwehlisa i-cholesterol.

Kungenzeka kusebenze ...

  • Isifo sikashukela. Ukudla i-oats ne-oat bran amasonto ama-4-8 kunciphisa ngaphambi kokudla ushukela wegazi, ushukela wegazi wamahora angama-24, namazinga e-insulin kubantu abanesifo sikashukela sohlobo 2. Ukudla amagremu angama-50-100 wama-oats esikhundleni samanye ama-carbohydrate kunciphisa ushukela wegazi ngemuva kokudla kwabanye abantu. Isikhathi eside, ukudla amagremu ayi-100 e-oats esikhundleni samanye ama-carbohydrate kunomthelela ohlala isikhathi eside ku-glucose yegazi. Ukudla ama-oats kungasiza futhi ekunciphiseni amazinga e-cholesterol kubantu abanesifo sikashukela.
  • Umdlavuza wesisu. Abantu abadla ukudla okune-fiber ephezulu, njenge-oats ne-oat bran, babonakala benengozi ephansi yomdlavuza wesisu.

Kungenzeka kungasebenzi ku ...

  • Umdlavuza wamakholoni, umdlavuza we-rectal. Abantu abadla i-oat bran noma i-oats ababonakali benengozi encane yomdlavuza wekoloni. Futhi, ukudla i-oat bran fiber akuxhunywanga nengozi ephansi yokuphindeka kwesigaxa samathumbu.
  • Umfutho wegazi ophezulu. Ukudla ama-oats njenge-oatmeal noma i-oat cereal akwehlisi umfutho wegazi emadodeni ane-high blood pressure.

Ubufakazi obanele bokukala ukusebenza kwe ...

  • I-eczema (i-atopic dermatitis). Ucwaningo lwakuqala lukhombisa ukuthi ukusebenzisa ukhilimu oqukethe ama-colloidal oats kungasiza ekwehliseni izimpawu ze-eczema. Kubantu abasebenzisa i-ointment equkethe i-steroid ebizwa nge-fluocinolone ukunciphisa izimpawu ze-eczema, ukusebenzisa ukhilimu oqukethe ama-colloidal oats kusiza ukugcina noma iyiphi inzuzo.
  • Umdlavuza webele. Ukudla ama-oats amaningi ngaphambi kokutholakala ukuthi unomdlavuza webele kungasiza abesifazane abanomdlavuza webele ukuthi baphile isikhathi eside.
  • Amakhono wokukhumbula nokucabanga (umsebenzi wokuqonda). Ucwaningo lwakuqala lukhombisa ukuthi ukuthatha i-oats eluhlaza (i-Neuravena) ethile kungathuthukisa isivinini sokusebenza kwengqondo kubantu abadala abaphilile.
  • Isikhumba esomile. Ukusebenzisa i-lotion equkethe i-colloidal oat extract kubonakala kuthuthukisa isikhumba esomile.
  • Ubuhlungu bemisipha obubangelwa ukuzivocavoca umzimba. Ucwaningo lwakuqala lukhombisa ukuthi ukudla amakhukhi aqukethe ufulawa we-oat kungasiza ukunciphisa ukukhathazeka kwemisipha ezinsukwini ngemuva kokuzivocavoca.
  • Izinguquko ekutheni amafutha asatshalaliswa kanjani emzimbeni kubantu abathatha imishanguzo ye-HIV. Ukudla ukudla okune-fiber eningi, kufaka phakathi i-oats, ngamandla anele kanye namaprotheni kungavimbela ukuqongelela kwamafutha kubantu abane-HIV. Ukwanda kwegremu elilodwa ku-fiber ephelele yokudla kunganciphisa ubungozi bokuqoqwa kwamafutha ngo-7%.
  • Ukuqoqwa kwezimpawu ezandisa ubungozi besifo sikashukela, isifo senhliziyo, nesifo sohlangothi (isifo se-metabolic syndrome). Ucwaningo lwakuqala lukhombisa ukuthi ukufaka ama-oats ekudleni okungaphansi kwekhalori akubonakali kunanoma iyiphi enye inzuzo ekunciphiseni isisindo, amafutha egazi, umfutho wegazi, noma ushukela wegazi kubantu abane-metabolic syndrome.
  • Ukulunywa. Ucwaningo lwakuqala lukhombisa ukuthi ukusebenzisa i-lotion equkethe i-oats kunciphisa ukulunywa kwesikhumba kubantu abanesifo sezinso. I-lotion ibonakala isebenza futhi ithatha i-antihistamine hydroxyzine 10 mg.
  • Unhlangothi. Ukudla i-oats kanye ngesonto esikhundleni samaqanda noma isinkwa esimhlophe kungasiza ekuvimbeleni isifo sohlangothi.
  • Uhlobo lwesifo samathumbu esivuthayo (ulcerative colitis). Ucwaningo lwakuqala lukhombisa ukuthi ukuthatha umkhiqizo othile osuselwe e-oat (i-Profermin) ngomlomo kunganciphisa izimpawu futhi kuvimbele ukuphindeka kwe-ulcerative colitis.
  • Ukukhathazeka.
  • Ukulahlekelwa kokulawulwa kwesinye (ukungahambisani nomchamo).
  • Ukuqunjelwa.
  • Uhudo.
  • I-Diverticulosis.
  • Gout.
  • Ukuphazamiseka kwesikhathi eside kwamathumbu amakhulu okubangela ubuhlungu besisu (i-irritable bowel syndrome noma i-IBS).
  • Isifo samathambo (RA).
  • I-osteoarthritis.
  • Ukukhathala.
  • Isifo sokukhathala okungamahlalakhona (CFS).
  • Ukuhoxa kwi-heroin, morphine, nezinye izidakamizwa ze-opioid.
  • Isifo se-gallbladder.
  • Umkhuhlane (umkhuhlane).
  • Khwehlela.
  • Isithwathwa.
  • Ukuphulukiswa kwesilonda.
  • Isikhumba esibuhlungu, esinesikhumba ekhanda nasebusweni (seborrheic dermatitis).
  • Izinduna.
  • Kushe.
  • Ezinye izimo.
Kudingeka ubufakazi obuningi ukukala ama-oats kulokhu kusetshenziswa.

Ama-oats angasiza ekunciphiseni amazinga e-cholesterol neshukela egazini nokulawula ukudla ngokubanga umuzwa wokugcwala. I-oat bran ingasebenza ngokuvimba ukumunceka okuvela emathunjini ezinto ezibanga isifo senhliziyo, i-cholesterol ephezulu nesifo sikashukela. Uma isetshenziswa esikhunjeni, ama-oats avela ukunciphisa ukuvuvukala.

Lapho ithathwa ngomlomo: I-oat bran ne-oats ephelele CISHE UVIKILE kubantu abaningi lapho isetshenziswa enanini elitholakala ekudleni. Ama-oats angadala igesi lamathumbu nokuqunjelwa. Ukuze unciphise imiphumela emibi, qala ngomthamo ophansi bese ukhuphuka kancane uye kunani olifunayo. Umzimba wakho uzojwayela i-oat bran futhi imiphumela emibi kungenzeka ihambe.

Lapho isetshenziswa esikhunjeni: I-lotion equkethe i-oat extract OKUNGENZEKA UKUPHEPHA ukusebenzisa esikhunjeni. Ukubeka imikhiqizo equkethe i-oat esikhunjeni kungadala ukuthi abanye abantu babe nokuqubuka.

Ukuqapha okukhethekile nezixwayiso:

Ukukhulelwa nokuncelisa ibele: I-oat bran ne-oats ephelele CISHE UVIKILE lapho ifakwa ngabesifazane abakhulelwe nabancelisayo ngamanani atholakala ekudleni.

Isifo seCeliac: Abantu abanesifo se-celiac akumele badle i-gluten. Abantu abaningi abanesifo se-celiac batshelwa ukuthi bagweme ukudla i-oats ngoba ingahle ingcoliswe ukolweni, i-rye, noma ibhali, equkethe i-gluten. Kodwa-ke, kubantu abangenazo izimpawu okungenani izinyanga eziyisithupha, ukudla inani elilinganisiwe lama-oats amsulwa, angangcolisiwe kubonakala kuphephile.

Ukuphazamiseka kwendlela yokugaya ukudla kubandakanya isisu, isisu namathumbu: Gwema ukudla imikhiqizo ye-oat. Izinkinga zokugaya ukudla ezinganweba ubude besikhathi esithathayo ukuze kudliwe ukudla kwakho zingavumela ama-oats ukuvimba amathumbu akho.

Maphakathi
Qaphela ngale nhlanganisela.
I-insulini
Ama-oats anganciphisa inani le-insulin edingekayo ukulawula ushukela wegazi kubantu abanesifo sikashukela sohlobo 2. Ukuthatha i-oats kanye ne-insulin kungadala ukuthi ushukela wegazi lakho ube phansi kakhulu. Bheka ushukela wegazi lakho eduze. Umthamo we-insulin yakho ungadinga ukuguqulwa.
Imithi yesifo sikashukela (Imithi elwa nesifo sikashukela)
Ama-oats anganciphisa ushukela wegazi. Imithi yesifo sikashukela nayo isetshenziselwa ukwehlisa ushukela egazini. Ukuthatha i-oats kanye nemithi yesifo sikashukela kungadala ukuthi ushukela wegazi lakho wehle kakhulu. Bheka ushukela wegazi lakho eduze. Umthamo wemithi yakho yesifo sikashukela ungadinga ukuguqulwa.

Eminye imithi esetshenziselwa isifo sikashukela ifaka i-glimepiride (Amaryl), i-glyburide (i-DiaBeta, i-Glynase PresTab, i-Micronase), i-insulin, i-pioglitazone (i-Actos), i-rosiglitazone (i-Avandia), i-chlorpropamide (i-Diabinese), i-glipizide (i-Glucotrol), i-tolbutamide (i-Orinase), .
Amakhambi nezithasiselo ezingehlisa ushukela egazini
Ama-oats angehlisa amazinga kashukela egazini. Ukuyisebenzisa namanye amakhambi noma izithasiselo ezinomphumela ofanayo kungehlisa amazinga kashukela egazini ngokweqile. Gwema le nhlanganisela. Amanye amakhambi anganciphisa ushukela wegazi yi-devil's claw, i-fenugreek, i-garlic, i-guar gum, i-chestnut yamahhashi, i-Panax ginseng, i-psyllium, ne-ginseng yaseSiberia.
Akukho ukuxhumana okwaziwayo nokudla.
Imithamo elandelayo ifundwe ocwaningweni lwesayensi:

NGOMLOMO:
  • Yesifo senhliziyoImikhiqizo ye-oat equkethe ama-gram angu-3.6 we-beta-glucan (i-fiber encibilikayo) nsuku zonke, njengengxenye yokudla okunamafutha aphansi, ne-cholesterol ephansi. Inkomishi eyodwa-isigamu (amagremu angama-40) weQuaker oatmeal iqukethe 2 amagremu we-beta-glucan; inkomishi eyodwa (30 amagremu) yamaCheerios iqukethe igremu elilodwa le-beta-glucan.
  • Nge-cholesterol ephezulu: 56-150 amagremu wemikhiqizo yonke ye-oat efana ne-oat bran noma i-oatmeal, equkethe u-3.6-10 amagremu we-beta-glucan (i-fiber encibilikayo) nsuku zonke njengengxenye yokudla okunamafutha aphansi. Inkomishi eyodwa-isigamu (amagremu angama-40) weQuaker oatmeal iqukethe amagremu ama-2 we-beta-glucan; inkomishi eyodwa (30 amagremu) yamaCheerios iqukethe igremu elilodwa le-beta-glucan.
  • Ukwehlisa amazinga kashukela egazini ezigulini ezinesifo sikashukela sohlobo 2: Kusetshenziswa nsuku zonke ukudla kokudla okuphezulu okufana nemikhiqizo yonke ye-oat equkethe kuze kufike ku-25 amagremu we-fiber encibilikayo. Amagremu angama-38 e-oat bran noma ama-gramu angama-75 we-oatmeal omile aqukethe cishe ama-3 amagremu we-beta-glucan.
I-Avena, i-Avena Fructus, i-Avena byzantina, i-Avena orientalis, i-Avena sativa, i-Avena volgensis, i-Avenae Herba, i-Avenae Stramentum, i-Avoine, Gwema i-Entière, i-Avoine Sauvage, i-Cereal Fiber, i-Colloidal Oatmeal, i-Fiber Dietary, i-Fiber Aline, i-Fiber Aline , Fibre d'Avoine, Folle Avoine, Grain d'Avoine, Green Oat, Green Oat Grass, Groats, Gruau, Haber, Hafer, Oat, Oat Bran, Oat Fiber, Oat Flour, Oat Fruit, Oat Grain, Oat Grass, Oat Herb, Oat Straw, Oat Tops, Oatstraw, Oatmeal, Oats, Paille, Paille d'Avoine, Porridge, Rolled Oats, Son d'Avoine, Straw, Whole Oat, Whole Oats, Wild Oat, Wild Oat Herb, Wild Oats Milky Seed .

Ukuze ufunde kabanzi ngokuthi le ndatshana ibhalwe kanjani, sicela ubheke ifayela le- Imibhalo Yemvelo Yemininingwane Ephelele indlela.


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