Izinzuzo Zezempilo Nezomsoco ze-Oat Bran

-Delile

• 1. Kupakishwe Umsoco
• 2. Kuphezulu kuma-Antioxidants
• 3. Kwangathi Kunganciphisa Izici Zobungozi Bezifo Zenhliziyo
• 4. Kwangathi Kungasiza Ukulawula Izinga Likashukela Egazini
• 5. Kungasekela Amathumbu Anempilo
• 6. Kwangathi Ungahlinzeka Ngosizo Lwesifo Samathumbu Esivuvukalayo
• 7. Kwangathi Yehlise Ingozi Yakho Yomdlavuza Ongaqondile
• 8. Kwangathi Kungasiza Ukwehlisa Isisindo
• 9. Kulula ukwengeza ekudleni kwakho
• Okusemqoka

Ama-oats abhekwa kabanzi njengenye yezinhlamvu ezinempilo kakhulu ongazidla, njengoba zigcwele amavithamini amaningi, amaminerali kanye nefayibha ebalulekile.

Uhlamvu lwe-oat (I-Avena sativa) kuyavunwa kusetshenzwe ukuze kususwe umzimba ongadleki ongaphandle. Okusele yi-oat groat, ephinde isetshenziselwe ukwenza i-oatmeal.

I-oat bran ungqimba lwangaphandle lwe-oat groat, oluhlala ngaphansi kwesikebhe esingadleki. Ngenkathi ama-oat groats kanye ne-oats-cut oats ngokwemvelo aqukethe i-bran, i-oat bran nayo ithengiswa ngokwahlukana njengomkhiqizo wayo.

I-oat bran ixhunyaniswe nezinzuzo eziningi zezempilo, njengokulawulwa koshukela osegazini, ukusebenza kwamathumbu enempilo, kanye nomfutho wegazi ophansi kanye ne-cholesterol.

Nazi izinzuzo eziyi-9 zezempilo nezomsoco we-oat bran.

1. Kupakishwe Umsoco

I-oat bran inokwakheka okunomsoco olinganiselayo.

Ngenkathi inamanani afanayo we-carbs namafutha njenge-oatmeal ejwayelekile, i-oat bran inamaprotheni amaningi ne-fiber - nama-calories ambalwa. Iphezulu kakhulu ku-beta-glucan, uhlobo olunamandla lwe-fiber encibilikayo (1, 2,).

Inkomishi eyodwa (219 amagremu) ka-oat bran ephekiwe iqukethe ():

• Amakholori: 88
• Amaprotheni: 7 amagremu
• AmaCarbs: 25 amagremu
• Amafutha: 2 amagremu
• Umucu: 6 amagremu
• Thiamine: Ama-29% we-Reference Daily Intake (i-RDI)
• Magnesium: 21% we-RDI
• I-Phosphorus: 21% we-RDI
• Insimbi: U-11% we-RDI
• Izinki: U-11% we-RDI
• I-Riboflavin: 6% we-RDI
• Potassium: 4% we-RDI

Ngaphezu kwalokho, i-oat bran inikeza inani elincane le-folate, i-vitamin B6, i-niacin ne-calcium.

Ukuqukethwe kwayo okunomsoco omningi nekhalori eliphansi kuyenza ibe mnandi kakhulu.

I-oat bran ayinayo i-gluten ngokwemvelo kepha ingangcoliswa ne-gluten ngenkathi ikhula noma icutshungulwa. Uma ugwema i-gluten, bheka i-oat bran enelebula ngokukhethekile ethi ayina-gluten.

Isifinyezo I-oat bran ipakisha amaprotheni amaningi nefayibha kune-oats esongwe noma esheshayo. Iphinde ibe namavithamini namaminerali amaningi asemqoka.

2. Kuphezulu kuma-Antioxidants

I-oat bran ingumthombo omuhle wama-polyphenols, angama-molecule asezitshalweni asebenza njengama-antioxidants.

Ama-antioxidants avikela umzimba wakho kuma-molecule angaba yingozi aziwa njengama-radicals amahhala. Ngamanani aphezulu, ama-radicals amahhala angadala ukulimala kwamaseli okuxhunyaniswe nezifo ezingamahlalakhona ().

I-oat bran iphezulu kakhulu kuma-antioxidants uma kuqhathaniswa nezinye izingxenye zohlamvu lwe-oat, futhi ingumthombo omuhle kakhulu we-phytic acid, i-ferulic acid, ne-avenanthramides enamandla ().

I-Avenanthramides ingumndeni wama-antioxidants ahlukile kuma-oats. Zixhunywe ekunciphiseni ukuvuvukala, izakhiwo ze-anticancer, namazinga aphansi egazi (,,,).

Isifinyezo I-oat bran iphezulu kuma-antioxidants amaningi angasiza ekulweni nezifo ezingamahlalakhona futhi inikeze izinzuzo zezempilo.

3. Kwangathi Kunganciphisa Izici Zobungozi Bezifo Zenhliziyo

Isifo senhliziyo sinesibopho sokufa komuntu oyedwa kwabathathu emhlabeni jikelele ().

Ukudla kudlala indima ebalulekile empilweni yenhliziyo. Ukudla okuthile kungathonya isisindo somzimba wakho, umfutho wegazi, i-cholesterol, ushukela wegazi, nezinye izinto ezinobungozi zesifo senhliziyo.

I-oat bran ingasiza ukunciphisa izinto ezithile ezinobungozi, njenge-cholesterol ephezulu nomfutho wegazi.

Okokuqala, kungumthombo omuhle we-beta-glucan, uhlobo lwefayibha encibilikayo encibilikiswa emanzini ukuze yenze into enoshukela, efana ne-gel endaweni yakho yokugaya ukudla ().

Ama-beta-glucans anganciphisa inani le-cholesterol egazini lakho ngoba asiza ukususa i-cholesterol ecebile nge-cholesterol - into esiza ukugaya amafutha ().

Ekubuyekezweni kwezifundo ezingama-28, kudla amagremu ama-3 noma ngaphezulu kwe-oatbeta-glucan kwehlise i-LDL (embi) ne-cholesterol ephelele ngo-0.25 mmol / L no-0.3 mmol / L, ngokulandelana ().

Olunye ucwaningo luthi ama-beta-glucans anganciphisa kakhulu umfutho wegazi we-systolic kanye ne-diastolic - izinombolo eziphezulu nezingezansi ekufundeni, ngokulandelana. Lokhu kuyiqiniso kubantu abadala abaphilile nalabo abane-high blood pressure ekhona (,).

I-oat bran nayo iqukethe i-avenanthramides, iqembu lama-antioxidants ahlukile kuma-oats. Ucwaningo oluthile lwathola ukuthi i-avenanthramides isebenza ngokubambisana novithamini C ukuvimbela i-LDL oxidation ().

I-cholesterol ye-LDL (embi) ene-oxidized iyingozi ngoba ixhunyaniswe nengozi ephezulu yesifo senhliziyo ().

Isifinyezo I-oat bran iphezulu kuma-beta-glucans, uhlobo lwefayibha encibilikayo engasiza ukunciphisa i-cholesterol nomfutho wegazi - izinto ezimbili ezibekeka engcupheni yesifo senhliziyo.

4. Kwangathi Kungasiza Ukulawula Izinga Likashukela Egazini

Uhlobo lwe-2 sikashukela udaba lwezempilo oluthinta abantu abangaphezu kwezigidi ezingama-400 ().

Abantu abanalesi sifo bangaba nobunzima bokulawula amazinga kashukela egazini labo. Ukulawulwa kashukela okungalungile kungaholela ekungaboni, ukuhlaselwa yinhliziyo, ukushaywa unhlangothi, nezinye izindaba zezempilo.

Ukudla okuphezulu kwe-fiber encibilikayo - njenge-oat bran - kungasiza ukulawula amazinga kashukela egazini.

I-fiber encibilikayo efana ne-beta-glucan isiza ukunciphisa ukugayeka nokumuncwa kwama-carbs ngomgudu wokugaya ukudla, kuqinise amazinga kashukela egazini ().

Ukubuyekezwa kwezifundo eziyi-10 kubantu abane-type 2 yesifo sikashukela kutholakale ukuthi ukusebenzisa ama-gramu ayi-6 we-beta-glucan nsuku zonke amasonto ama-4 kwehle kakhulu amazinga kashukela egazini. Ngaphezu kwalokho, amagremu ama-3 noma ngaphezulu we-beta-glucan amasonto ayi-12 anciphise amazinga kashukela egazini ngo-46% ().

Olunye ucwaningo lukhombisa ukuthi ukudla i-oat bran ngaphambi noma eceleni kwesidlo esine-carb kungehlisa ijubane ushukela ongena egazini lakho, okungenzeka kumise ama-spikes kashukela egazini (,,).

Isifinyezo I-oat bran's fiber encibilikayo ingavimbela ama-spikes kashukela egazini futhi ilawule amazinga kashukela egazi - ikakhulukazi kubantu abanesifo sikashukela sohlobo 2.

5. Kungasekela Amathumbu Anempilo

Ukuqunjelwa yinkinga ejwayelekile ethinta abantu abangafika kuma-20% emhlabeni jikelele ().

I-oat bran iphezulu ku-fiber yokudla, esiza ukusekela ukusebenza kwamathumbu okunempilo.

Eqinisweni, inkomishi eyi-1 kuphela (u-94 amagremu) we-oat bran eluhlaza iqukethe i-14.5 gram ehehayo ye-fiber. Lokho kucishe kube izikhathi eziyi-1.5 ngaphezu kwe-oats esheshayo noma egoqiwe ().

I-oat bran inikeza i-fiber e-soluble kanye ne-fiber engancibiliki.

I-fiber encibilikayo yakha into efana ne-gel esiswini sakho, esiza ukuthambisa indle. I-fiber engafakwanga idlula emathunjini akho iqinile kepha ingenza indle ibe namandla futhi kudlule kalula (,).

Ucwaningo lukhombisa ukuthi i-oat bran ingasiza ekusekeleni amathumbu anempilo.

Olunye ucwaningo kubantu abadala seludalule ukuthi ukudla amabhisikidi e-oat-bran kabili ngosuku ngamasonto ayi-12 kunciphise ubuhlungu futhi kuthuthukise imvamisa nokungaguquguquki kokuhamba kwamathumbu ().

Olunye ucwaningo lwamaviki awu-12 luthole ukuthi abantu abangu-59% abadle ama-7-8 amagremu we-oat bran nsuku zonke bakwazile ukuyeka ukusebenzisa ama-laxatives - njengoba i-oat bran ibisebenza kahle ekuqedeni ukuqunjelwa ().

Isifinyezo I-oat bran iphezulu kuzo zombili izintambo ezincibilikayo nezingaxazululeki, ezingasiza ukukhulula ukuqunjelwa nokusekela impilo yamathumbu.

6. Kwangathi Ungahlinzeka Ngosizo Lwesifo Samathumbu Esivuvukalayo

Izinhlobo ezimbili eziyinhloko zezifo ezivuthayo zamathumbu (IBD) yi-ulcerative colitis nesifo sikaCrohn. Zombili zibonakala ngokuvuvukala kwamathumbu okungapheli.

I-oat bran ingasiza ekuhlinzekeni ukukhululeka kubantu abane-IBD.

Lokho kungenxa yokuthi i-oat bran iphezulu ku-fiber yokudla, lapho amabhaktheriya akho enempilo emathunjini angawahlehlela ku-short-chain fatty acids (SCFAs), njenge-butyrate. Ama-SCFA asiza ukondla amaseli ekholoni futhi anganciphisa ukuvuvukala kwamathumbu (,).

Ucwaningo olulodwa lwamasonto ayi-12 kubantu abane-ulcerative colitis luthole ukuthi ukudla ama-gramu angama-60 e-oat bran nsuku zonke - ukuhlinzeka ngamagremu angama-20 we-fiber - kunciphisa ubuhlungu besisu nezimpawu ze-reflux. Ngokwengeziwe, iphakamise kakhulu amazinga ekholoni ama-SCFA afana ne-butyrate ().

Ukubuyekezwa kwabantu abadala abane-IBD kunqume ukuthi ukudla njalo ama-oats noma i-oat bran kungasiza ekunciphiseni izimpawu ezivamile, njengokuqunjelwa nobuhlungu ().

Lokho kusho ukuthi, zimbalwa kakhulu izifundo zabantu kwi-oat bran ne-IBD. Ucwaningo olwengeziwe luyadingeka.

Isifinyezo I-oat bran ingasiza ekunciphiseni izimpawu ze-IBD ngokondla amaseli ekholoni nokusiza ukunciphisa ukuvuvukala. Kodwa-ke, kudingeka izifundo eziningi zabantu.

7. Kwangathi Yehlise Ingozi Yakho Yomdlavuza Ongaqondile

Umdlavuza ocacile wuhlobo lwesithathu lomdlavuza oluvame kakhulu e-United States ().

I-oat bran inezinto eziningana ezinganciphisa ubungozi balo mdlavuza.

Kokukodwa, kunemicu encibilikayo - njenge-beta-glucan - esebenza njengokudla kwamagciwane akho esiswini anempilo. Lawa magciwane abilisa i-fiber, ekhiqiza ama-SCFA.

Ucwaningo lwe-tube-test kanye nezilwane luthi ama-SCFA angavikela umdlavuza wamathumbu ngokucindezela ukukhula kwamangqamuzana anomdlavuza nokunciphisa ukufa kweseli lomdlavuza (,).

Ngaphezu kwalokho, i-oat bran ingumthombo omuhle wama-antioxidants, angahle acindezele ukukhula komdlavuza.

Ucwaningo lwe-tube-test kanye nezilwane lubonisa ukuthi i-oat bran antioxidants - njenge-avenanthramide - ingahle icindezele ukukhula noma ibulale amangqamuzana omdlavuza obala (,).

I-oat bran ibhekwa njengokusanhlamvu okuphelele - okusebenzayo, uma kungenjalo ngokwezobuchwepheshe - ngoba inefayibha ephezulu. Ucwaningo lwabantu lubonisa ukuthi izidlo ezicebile ezinhlamvwini ezigcwele ziyingcuphe ephansi yomdlavuza obala (,).

Noma kunjalo, ucwaningo olwengeziwe lomuntu kule ndawo luyadingeka.

Isifinyezo Ucwaningo lwezilwane nolwe-test-tube lukhombisa ukuthi ama-oat bran compounds amaningana angavikela umdlavuza obomvu, kepha kudingeka izifundo ezingaphezulu zabantu.

8. Kwangathi Kungasiza Ukwehlisa Isisindo

I-oat bran ine-fiber eningi encibilikayo, engasiza ekunciphiseni ukudla kwakho.

Okokuqala, i-fiber encibilikayo ingakhuphula amazinga ama-hormone akusiza uzizwe ugcwele. Lokhu kufaka phakathi i-cholecystokinin (CKK), i-GLP-1, ne-peptide YY (PYY) (,).

Futhi kungehlisa amazinga ama-hormone endlala, njenge-ghrelin (,).

Ukudla okukugcina ugcwele kungasiza ekunciphiseni isisindo ngokunciphisa ukudla kwakho kwekhalori ().

Isibonelo, olunye ucwaningo luthole ukuthi abantu abadle i-oat bran ngesidlo sasekuseni bazizwa begcwele futhi badla amakhalori ambalwa esidlweni esilandelayo kunalabo ababenokusanhlamvu okususelwa emmbileni ().

Isifinyezo I-oat bran iphezulu ku-fiber encibilikayo, engahle icindezele ama-hormone endlala futhi ikhulise ama-hormone okugcwala. Futhi, lokhu kungasiza ekunciphiseni isisindo.

9. Kulula ukwengeza ekudleni kwakho

Kulula ukufaka i-oat bran esimisweni sakho sansuku zonke.

I-oat-bran cereal eshisayo uhlelo lokusebenza olulodwa olujabulisayo. Uzodinga:

• 1/4 indebe (24 amagremu) we-oat bran eluhlaza
• 1 inkomishi (240 ml) yamanzi noma ubisi
• Ingcosana kasawoti
• 1 isipuni soju
• 1/4 isipuni sesinamoni womhlabathi

Okokuqala, engeza amanzi noma ubisi ebhodweni - kanye nosawoti - bese ukuletha ukuze ubilise. Faka i-oat bran bese wehlisa ukushisa ukuze ubambe, upheke imizuzu engu-3-5 ngenkathi uvusa njalo.

Susa i-oat bran ephekiwe, engeza uju nesinamoni, bese uvuselela.

Ungaphinda uhlanganise i-oat bran enhlama yesinkwa ne-muffin batter. Ngaphandle kwalokho, zama ukungeza i-oat bran eluhlaza ekudleni okufana nokusanhlamvu, ama-yogurts nama-smoothies.

Isifinyezo I-oat bran imnandi, inemisebenzi ehlukahlukene, futhi kulula ukuyengeza ekudleni kwakho. Kuzame ezintweni ezibhakiwe, njengokusanhlamvu okushisayo, noma kufafazwe ngaphezu kokudla okulula okuhlukahlukene noma ukudla kwasekuseni.

Okusemqoka

I-oat bran ungqimba lwangaphandle lwe-oat groat futhi igcwele izinzuzo zezempilo.

Iphezulu ku-fiber, amavithamini, amaminerali, kanye nama-antioxidants, angasiza impilo yenhliziyo, ukulawula ushukela wegazi, ukusebenza kwamathumbu, kanye nokwehlisa isisindo.

Okuhle kunakho konke, i-oat bran kulula ukuyengeza ekudleni kwakho. Yizame njengokusanhlamvu okuzimele, kuzimpahla ezibhakiwe, noma phezu kwesidlwana sakho osithandayo.