Ama-Oats 101: Amaqiniso Wezondlo Nezinzuzo Zezempilo

-Delile

• Amaqiniso ezomsoco
• AmaCarbs
• Isitashi
• Umucu
• Amaprotheni
• Amavithamini namaminerali
• Ezinye izinhlanganisela zezitshalo
• Izinzuzo zezempilo zama-oats
• Inganciphisa i-cholesterol
• Kungavimbela uhlobo lwesifo sikashukela sohlobo 2
• Kwangathi kungakhuphula ukugcwala
• Kakhulu ayinayo i-gluten
• Ezinye izinzuzo zezempilo
• Ama-oats angaba khona
• Okubalulekile

Ama-oats (I-Avena sativa) okusanhlamvu okusanhlamvu okuphelele kukhuliswa kakhulu eNyakatho Melika naseYurophu.

Ziwumthombo omuhle kakhulu we-fiber, ikakhulukazi i-beta glucan, futhi zinamavithamini amaningi, amaminerali kanye nama-antioxidants.

Ama-oats aphelele awukuphela komthombo wokudla we-avenanthramides, iqembu eliyingqayizivele lama-antioxidants okukholakala ukuthi livikela izifo zenhliziyo.

Ngenxa yezinzuzo zabo eziningi, njengokunciphisa ushukela wegazi namazinga e-cholesterol, ama-oats athole ukunakwa okukhulu njengokudla kwezempilo (,,, 4).

Zivame ukusongwa noma zichotshozwe futhi zingadliwa njenge-oatmeal (iphalishi) noma zisetshenziswe kuzimpahla ezibhakiwe, isinkwa, i-muesli, ne-granola.

Ama-oats aphelele okusanhlamvu abizwa ngama-oat groats. Zivame ukusongwa noma zichotshozwe zibe ngama-flakes ayisicaba futhi zithosiwe kancane ukukhiqiza i-oatmeal.

I-oatmeal esheshayo, noma esheshayo yakhiwa ngama-oats asongwe kakhudlwana noma asikiwe amunca amanzi kalula futhi ngaleyo ndlela apheke ngokushesha.

I-bran, noma ungqimba lwangaphandle lwe-fiber ocebile, luvame ukusetshenziswa ngokuhlukile njenge-cereal, nge-muesli, noma ngezinkwa.

Le ndatshana ikutshela konke odinga ukukwazi ngama-oats.

Amaqiniso ezomsoco

Amaqiniso okudla okunomsoco wama-ounces angu-3.5 (100 amagremu) ama-oats aluhlaza ():

• Amakholori: 389
• Amanzi: 8%
• Amaprotheni: 16.9 amagremu
• AmaCarbs: 66.3 amagremu
• Ushukela: 0 amagremu
• Umucu: 10.6 amagremu
• Amafutha: 6.9 amagremu

AmaCarbs

Ama-carbs enza ama-oats angama-66% ngesisindo esomile.

Cishe i-11% ye-carbs iyi-fiber, kuyilapho ama-85% eyisitashi. Ama-oats anoshukela omncane kakhulu, kanti yi-1% kuphela evela ku-sucrose.

Isitashi

Isitashi, esakhiwa ngamaketanga amade ama-molecule eglucose, yiyona nto enkulu kunazo zonke yama-oats.

Isitashi esise-oats sihlukile kunesitashi kwezinye izinhlamvu. Inokuqukethwe okunamafutha okuphezulu kanye ne-viscosity ephezulu, okuyikhono layo lokubopha ngamanzi (6, 7, 8).

Izinhlobo ezintathu zesitashi zitholakala kuma-oats (, 10, 11):

• Isitashi esisheshiswe ngokushesha (7%). Lolu hlobo ludilizwa ngokushesha bese lumuncwa njenge-glucose.
• Isitashi esincishisiwe kancane (22%). Leli fomu lidiliziwe futhi limuncwa kancane.
• Isitashi esimelana (25%). Isitashi esimelana nokusebenza kufana nefayibha, ukuphunyuka kokugaywa nokwenza ngcono impilo yamathumbu ngokondla ama-bacterium akho esiswini.

Umucu

I-oats ephelele ipakisha cishe i-11% fiber, kanti iphalishi liqukethe i-1.7% fiber.

Iningi le-fiber ku-oats liyancibilika, ikakhulukazi i-fiber ebizwa nge-beta glucan.

Ama-oats futhi ahlinzeka ngemicu engaxazululeki, kufaka phakathi i-lignin, i-cellulose, ne-hemicellulose (12).

Ama-oats anikela ngefayibha encibilikayo kakhulu kunezinye izinhlamvu, okuholela ekugayweni kancane, ekugcwaliseni okugcwele, nasekucindezelweni kwesifiso (,).

I-oat beta glucans encibilikayo ihlukile phakathi kwemicu, njengoba ingakha isixazululo esinjenge-gel endaweni ephansi kakhulu.

I-Beta glucan iqukethe u-2.3-8.5% we-oats eluhlaza, ophelele, ikakhulukazi ogxile ku-oat bran (15, 16).

Ama-oat beta glucans aziwa ukwehlisa amazinga e-cholesterol futhi andise ukukhiqizwa kwe-bile acid. Kukholelwa futhi ukuthi kunciphisa ushukela wegazi namazinga e-insulin ngemuva kokudla okune-carb (17,,, 20).

Ukusetshenziswa kwansuku zonke kwama-beta glucans kukhonjisiwe kwehlisa i-cholesterol, ikakhulukazi i-LDL (embi) cholesterol, futhi ngaleyo ndlela kunganciphisa ubungozi besifo senhliziyo ().

Amaprotheni

Ama-oats angumthombo omuhle wamaprotheni wekhwalithi ku-11-17% wesisindo esomile, esiphakeme kunezinye izinhlamvu eziningi ().

Amaprotheni amakhulu kuma-oats - kuma-80% wokuqukethwe okuphelele - yi-avenalin, engatholakali kunoma yikuphi okunye okusanhlamvu kepha iyafana namaprotheni endumba.

I-protein encane i-avenin ihlobene nokolweni i-gluten. Kodwa-ke, i-oats emsulwa ibhekwa njengephephile kubantu abaningi abane-gluten intolerance (,).

Ama-carbs kuma-oats ikakhulukazi ama-starch ne-fiber. Ama-oats apakisha amaprotheni amaningi namafutha kunezinye izinhlamvu eziningi futhi angumthombo omuhle we-beta glucan, ifayibha ehlukile, encibilikayo exhunyaniswe nezinzuzo eziningi zezempilo.

Amavithamini namaminerali

Ama-oats anamavithamini namaminerali amaningi, kufaka phakathi:

• AmaManganese. Imvamisa itholakala ngamanani aphakeme ezinhlamvini eziphelele, lo mkhondo wamaminerali ubalulekile ekukhuleni, ekukhuleni nasekuguqulweni komzimba ().
• I-Phosphorus. Le minerali ibalulekile ekunakekelweni kwempilo yethambo nasezicijweni ().
• Ithusi. I-antioxidant amaminerali evame ukuntuleka ekudleni kwaseNtshonalanga, ithusi libhekwa njengelibalulekile empilweni yenhliziyo ().
• Uvithamini B1. Eyaziwa nangokuthi i-thiamine, le vithamini itholakala ekudleni okuningi, kufaka phakathi okusanhlamvu, ubhontshisi, amantongomane nenyama.
• Insimbi. Njengengxenye ye-hemoglobin, iphrotheni elibhekele ukuthutha umoya-mpilo egazini, i-iron ibaluleke kakhulu ekudleni komuntu.
• Selenium. Le antioxidant ibalulekile ezinqubeni ezahlukahlukene emzimbeni wakho. Izinga eliphansi le-selenium lihlotshaniswa nengozi eyandayo yokufa ngaphambi kwesikhathi kanye nokukhubazeka komzimba kanye nokusebenza kwengqondo ().
• Magnesium. Imvamisa kushoda ekudleni, lokhu okumbiwa phansi kubalulekile ezinqubweni eziningi emzimbeni wakho ().
• Izinki. Le minerali ibamba iqhaza ekuphenduleni kwamakhemikhali amaningi emzimbeni wakho futhi ibalulekile empilweni yonke ().

Ama-oats anikela ngamavithamini namaminerali amaningi kakhulu, njenge-manganese, i-phosphorus, ithusi, amavithamini we-B, i-iron, i-selenium, i-magnesium ne-zinc.

Ezinye izinhlanganisela zezitshalo

Ama-oats aphelele acebile ngama-antioxidants angahlinzeka ngezinzuzo ezahlukahlukene zezempilo. Izinhlanganisela zazo eziyinhloko zezitshalo zifaka (,, 32,):

• Ama-Avenathramides. Kutholakala kuphela kuma-oats, ama-avenathramides angumndeni wama-antioxidants anamandla. Zinganciphisa ukuvuvukala emithanjeni yakho futhi zilawule umfutho wegazi (,,).
• I-Ferulic acid. Le yi-polyphenol antioxidant ejwayelekile kakhulu kuma-oats nakwezinye izinhlamvu zokusanhlamvu (12, 37).
• I-Phytic acid. Okugcwele kakhulu ku-bran, i-phytic acid kungaphazamisa ukumuncwa kwakho kwamaminerali, njenge-iron ne-zinc (12,).

Ama-oats uwukuphela komthombo wokudla wama-antioxidants anamandla abizwa nge-avenathramides. Futhi aqukethe i-ferulic acid ne-phytic acid.

Izinzuzo zezempilo zama-oats

Ochwepheshe bathi ama-oats anezinzuzo ezahlukahlukene zezempilo, kufaka phakathi umfutho wegazi ophansi nokwehlisa ubungozi bokukhuluphala kanye nohlobo 2 lwesifo sikashukela. Lezi zinzuzo eziyinhloko zokusanhlamvu zibhalwe ngezansi (,,,,,).

Inganciphisa i-cholesterol

Ucwaningo luye lwaqinisekisa kaninginingi ukuthi ama-oats angehlisa amazinga e-cholesterol, anganciphisa ingozi yesifo senhliziyo (,,,).

Isifo senhliziyo siyimbangela ehamba phambili yokufa emhlabeni wonke, futhi i-cholesterol ephezulu iyingozi enkulu - ikakhulukazi i-cholesterol ene-LDL (embi) ene-oxidized (,).

Ikhono le-Oats lokwehlisa i-cholesterol ngokuyinhloko kubangelwa okuqukethwe yi-beta glucan (,,,,).

I-beta glucan inganciphisa ukumuncwa kwakho kwamafutha ne-cholesterol ngokwandisa i-viscosity yokudla okudlile ().

Uma ususemathunjini akho, ibophezela kuma-bile acid acebile e-cholesterol, akhiqizwa yisibindi sakho ukusiza ukugaya. I-beta glucan bese ihambisa lawa ma-acid emgudwini wokugaya futhi ekugcineni iphume emzimbeni wakho.

Imvamisa, ama-bile acid abuyiselwa esimisweni sakho sokugaya ukudla, kepha i-beta glucan iyayivimbela le nqubo, okuholela ekwehliseni amazinga e-cholesterol (56).

Iziphathimandla zinqume ukuthi ukudla okuqukethe okungenani ama-3 amagremu we-beta glucan ngosuku kunganciphisa ingozi yesifo senhliziyo (57).

Kungavimbela uhlobo lwesifo sikashukela sohlobo 2

Uhlobo lwesifo sikashukela sohlobo 2 seluvame kakhulu eminyakeni yamuva.

Lesi sifo sibonakala ngokulawulwa okungavamile koshukela wegazi, imvamisa njengomphumela wokuncipha kokuzwela kwe-hormone insulin.

Ama-glucans eBeta, imicu encibilikayo evela kuma-oats, akhombisile izinzuzo zokulawulwa kukashukela egazini (,).

Amanani anesizotha ama-beta glucans avela kuma-oats atholakele ukulinganisela zombili izimpendulo ze-glucose ne-insulin ngemuva kokudla okune-carb (,,).

Kubantu abanesifo sikashukela sohlobo lwesibili kanye nokumelana kakhulu ne-insulin, ukungenelela kokudla kwamaviki ama-4 nge-oatmeal kuholele ekwehliseni ama-40% kumthamo we-insulin odingekayo ekuqiniseni amazinga kashukela egazini ().

Ucwaningo lukhombisa ukuthi ama-beta glucans angathuthukisa ukuzwela kwe-insulin, ukubambezela noma ukuvimbela ukuqala kohlobo lwesifo sikashukela sohlobo lwe-2, kepha ucwaningo lokubuyekeza luphethe ngokuthi ubufakazi abuhambisani (,,,,).

Ama-oats aphelele abilisiwe adala izimpendulo ze-glucose ephansi ne-insulin, kepha izimpendulo zikhula kakhulu uma ama-oats agaywe aba ufulawa ngaphambi kokupheka (,,).

Kwangathi kungakhuphula ukugcwala

Ukugcwala kudlala indima ebalulekile ekulinganisweni kwamandla, njengoba kukuvimba ekudleni kuze kubuye indlala ().

Ukusayinwa kokugcwala okushintshiwe kuhlotshaniswa nokukhuluphala kanye nohlobo 2 sikashukela (,).

Esifundweni esikala umthelela wokugcwala kokudla okuvamile okungama-38, i-oatmeal ikleliswe endaweni yesithathu isiyonke futhi kuqala kokudla kwasekuseni ().

Imicu encibilika emanzini, njenge-beta glucans, ingakhuphula ukugcwala ngokubambezela ukukhipha isisu nokukhuthaza ukukhishwa kwamahomoni agcwele (, 7,).

Izifundo zabantu ziveza ukuthi i-oatmeal ingakhuphula ukugcwala futhi yehlise isifiso sokudla kunokudla okulungele ukudliwa okusanhlamvu nezinye izinhlobo zefayibha yokudla (,,,).

Futhi, ama-oats anama-kilojoule amancane futhi anefayibha ephezulu nezinye izakhamzimba ezinempilo, okubenza babe isengezo esihle kakhulu ekudleni okuphumelelayo kokunciphisa umzimba.

Kakhulu ayinayo i-gluten

Ukudla okungenayo i-gluten kungukuphela kwekhambi labantu abaphethwe yisifo se-celiac, kanye nabantu abaningi abanokuzwela kwe-gluten.

I-oats ayinayo i-glutenous kodwa iqukethe uhlobo olufanayo lweprotheni ebizwa nge-avenin.

Ucwaningo lomtholampilo lukhombisa ukuthi inani eliphakathi nendawo noma elikhulu le-oats elihlanzekile lingabekezelelwa ngabantu abaningi abanesifo se-celiac (,,,,,).

Ama-oats akhonjisiwe ukukhulisa inani lokudla okunempilo kokudla okungenayo i-gluten, okwandisa ukufakwa kwamaminerali kanye nefayibha (, 86).

Kodwa-ke, ama-oats angangcoliswa nokolweni ngoba avame ukucutshungulwa ezindaweni ezifanayo (,).

Ngakho-ke, kubalulekile ukuthi abantu abanesifo se-celiac badle ama-oats kuphela aqinisekisiwe ukuthi awuna-gluten.

Ezinye izinzuzo zezempilo

Ama-oats anezinye izinzuzo ezimbalwa ezingaba khona.

Ukondla izingane ezisencane ezingaphansi kwezinyanga eziyisithupha ama-oats kuhlotshaniswa nokwehla kwengozi yesifuba somoya sabantwana ().

Ngokwengeziwe, ucwaningo oluthile lukhombisa ukuthi i-oats ingakhuphula amasosha omzimba wakho, ithuthukise ikhono lakho lokulwa nama-bacteria, ama-virus, isikhunta kanye nama-parasites ().

Kubantu abadala asebekhulile, ukudla i-oat bran fiber kungathuthukisa inhlalakahle jikelele futhi kwehlise isidingo sama-laxatives (,,).

Ama-oats ahlinzeka ngezinzuzo eziningi ezingaba khona, kufaka phakathi amazinga we-cholesterol ancishisiwe namazinga kashukela egazini. Ngaphezu kwalokho, zigcwalisa kakhulu futhi azinalo i-gluten ngokwemvelo - kepha zingangcoliswa okusanhlamvu okune-glutenous.

Ama-oats angaba khona

Ama-oats avame ukubekezelelwa kahle, ngaphandle kwemiphumela emibi kubantu abaphilile.

Kodwa-ke, abantu abazwela i-avenin bangathola izimpawu ezingezinhle, ezifana nezokungabekezelelani kwe-gluten, futhi kufanele bangabandakanyi ama-oats ekudleni kwabo (, 95, 96).

Futhi, ama-oats angangcoliswa nokunye okusanhlamvu, okufana nokolweni, okwenza kungafaneleki kubantu abanesifo se-celiac noma ukungezwani nokolweni (,).

Abantu abaphikisayo noma abangabekezeleli ukolweni noma ezinye izinhlamvu kufanele bathenge kuphela ama-oats aqinisekiswe njengomsulwa.

Ama-oats avame ukubekezelelwa kahle kepha angangcoliswa nge-gluten. Abantu abazwela i-gluten kufanele badle kuphela ama-oats amsulwa, angcolile.

Okubalulekile

Ama-oats aphakathi kokusanhlamvu okunempilo kakhulu emhlabeni kanye nomthombo omuhle wamavithamini amaningi, amaminerali, kanye nezakhi ezihlukile zezitshalo.

Ama-glucans e-beta, uhlobo lwefayibha encibilikayo kulokhu okusanhlamvu, anikezela ngezinzuzo eziningi zezempilo. Lokhu kufaka phakathi i-cholesterol ephansi, impilo engcono yenhliziyo, kanye nokwehlisa ushukela wegazi nezimpendulo ze-insulin.

Ngaphezu kwalokho, ama-oats agcwalisa kakhulu futhi anganciphisa isifiso sokudla futhi akusize udle ama-calories ambalwa.

Uma ufisa ukwazi ngazo, ungangeza ama-oats ekudleni kwakho namuhla.