Ubwino Wathanzi ndi Thanzi la Oat Bran

Zamkati

• 1. Wodzaza Ndi michere
• 2. Wambiri mu Antioxidants
• 3. Achepetse Zinthu Zotengera Matenda a Mtima
• 4. Angathandize Kuthetsa Magazi A shuga
• 5. Angathandizire Matumbo Aumoyo
• 6. Atha Kupereka Chithandizo pa Matenda Opopa Matumbo
• 7. Mutha Kuchepetsa Chiwopsezo Chanu Cha Khansa Yoyeserera
• 8. Mulole Zothandizira Kuchepetsa Kunenepa
• 9. Chosavuta Kuonjezera Pazakudya Zanu
• Mfundo Yofunika Kwambiri

Oats amadziwika kuti ndi imodzi mwambewu yathanzi kwambiri yomwe mungadye, popeza ili ndi mavitamini, michere komanso michere yambiri.

Mbewu ya oat (Avena sativa) amakololedwa ndikukonzedwa kuti achotseko chipinda chakunja chosadyeka. Chotsalira ndi oat groat, yomwe imakonzedwanso ndikupanga oatmeal.

Oat chinangwa ndi gawo lakunja la oat groat, lomwe limangokhala pansi pa thupi losadyeka. Ngakhale ma oat groats ndi oats odulidwa ndichitsulo mwachilengedwe amakhala ndi chinangwa, oat bran amagulitsidwanso padera ngati malonda ake.

Oat bran imalumikizidwa ndi zabwino zambiri zathanzi, monga kusungunuka kwa shuga wamagazi, ntchito yamatumbo athanzi, komanso kuthamanga kwa magazi ndi cholesterol.

Nawa maubwino 9 azaumoyo ndi zakudya zamafuta a oat.

1. Wodzaza Ndi michere

Oat chinangwa ali ndi zakudya zopatsa thanzi.

Ngakhale ili ndi mafuta ofanana ndi mafuta monga oatmeal wamba, oat bran imakhala ndi mapuloteni ambiri ndi fiber - komanso ma calories ochepa. Imakhala ndi beta-glucan makamaka, mtundu wamphamvu wazinthu zosungunuka (1, 2,).

Chikho chimodzi (219 magalamu) a chinangwa oat chimakhala ():

• Ma calories: 88
• Mapuloteni: 7 magalamu
• Ma carbs: 25 magalamu
• Mafuta: 2 magalamu
• CHIKWANGWANI: 6 magalamu
• Thiamine: 29% ya Reference Daily Intake (RDI)
• Mankhwala enaake a: 21% ya RDI
• Phosphorus: 21% ya RDI
• Chitsulo: 11% ya RDI
• Nthaka: 11% ya RDI
• Riboflavin: 6% ya RDI
• Potaziyamu: 4% ya RDI

Kuphatikiza apo, oat bran imapereka mavitamini ochepa, vitamini B6, niacin, ndi calcium.

Zakudya zake zamchere komanso zotsika kwambiri zimapangitsa kuti zikhale zowonjezera kwambiri.

Mbewu ya oat imakhala yopanda thanzi koma imatha kukhala ndi kachilomboka pakukula kapena kukonza. Ngati mumapewa gluten, yang'anani mabala a oat omwe amadziwika kuti alibe gluten.

Chidule Oat chinangwa amanyamula zomanga thupi ndi CHIKWANGWANI kuposa zokutira kapena oats mwachangu. Mulinso mavitamini ndi michere yambiri.

2. Wambiri mu Antioxidants

Oat bran ndi gwero lalikulu la polyphenols, omwe ndi mamolekyu azomera omwe amakhala ngati ma antioxidants.

Antioxidants amateteza thupi lanu ku mamolekyulu omwe atha kukhala owopsa omwe amadziwika kuti ma radicals aulere. Mochuluka kwambiri, kusintha kwaulere kumatha kuyambitsa kuwonongeka kwama cell komwe kumalumikizidwa ndi matenda osachiritsika ().

Oat chinangwa chimakhala ndi ma antioxidants ambiri poyerekeza ndi magawo ena amtundu wa oat, ndipo ndi gwero labwino kwambiri la phytic acid, ferulic acid, ndi avenanthramides yamphamvu ().

Avenanthramides ndi banja la ma antioxidants omwe amadziwika ndi oats. Amalumikizidwa ndi kuchepa kwa kutupa, mankhwala oletsa khansa, komanso kutsika kwa magazi (,,,).

Chidule Oat chinangwa chimakhala ndi ma antioxidants angapo omwe angathandize kuthana ndi matenda osachiritsika komanso kupereka maubwino azaumoyo.

3. Achepetse Zinthu Zotengera Matenda a Mtima

Matenda amtima ndiwo amachititsa pafupifupi munthu m'modzi mwa atatu amwalira padziko lonse lapansi).

Zakudya zimathandiza kwambiri pa thanzi la mtima. Zakudya zina zimakhudza kulemera kwa thupi lanu, kuthamanga kwa magazi, cholesterol, shuga m'magazi, ndi zina zomwe zimayambitsa matenda amtima.

Oat bran angathandize kuchepetsa zifukwa zina, monga cholesterol ndi kuthamanga kwa magazi.

Poyambira, ndi gwero lalikulu la beta-glucan, mtundu wa fiber yosungunuka yomwe imasungunuka m'madzi ndikupanga mankhwala owoneka ngati gel osakanikirana ().

Beta-glucans amachepetsa kuchuluka kwa mafuta m'magazi anu chifukwa amathandizira kuchotsa mafuta omwe amapezeka mu cholesterol - chinthu chomwe chimathandiza kugaya mafuta ().

Powunikiranso maphunziro 28, kudya magalamu atatu kapena oatbeta-glucan amachepetsa LDL (yoyipa) ndi cholesterol yonse ndi 0.25 mmol / L ndi 0.3 mmol / L, motsatana ().

Kafukufuku wina akuwonetsa kuti beta-glucans imatha kuchepetsa kwambiri kuthamanga kwa systolic komanso diastolic magazi - manambala apamwamba ndi apansi powerenga, motsatana. Izi ndizowona kwa achikulire omwe ali ndi thanzi labwino komanso omwe ali ndi kuthamanga kwa magazi kale (,).

Oat bran imakhalanso ndi avenanthramides, gulu la ma antioxidants omwe amapezeka pama oats. Kafukufuku wina adapeza kuti avenanthramides amagwira ntchito limodzi ndi vitamini C kuti ateteze LDL oxidation ().

Cholesterol ya LDL (yoipa) ya oxidized ndi yowopsa chifukwa imagwirizanitsidwa ndi chiopsezo chachikulu cha matenda amtima ().

Chidule Oat chinangwa chimakhala ndi beta-glucans, mtundu wa zinthu zosungunuka zomwe zingathandize kuchepetsa cholesterol ndi kuthamanga kwa magazi - zifukwa ziwiri zazikulu zoopsa zamatenda amtima.

4. Angathandize Kuthetsa Magazi A shuga

Type 2 matenda ashuga ndi vuto laumoyo lomwe limakhudza anthu opitilira 400 miliyoni ().

Anthu omwe ali ndi matendawa amatha kuvutika kuti achepetse magazi awo. Kuchepetsa shuga m'magazi kumatha kubweretsa khungu, matenda amtima, sitiroko, komanso mavuto ena azaumoyo.

Zakudya zomwe zimasungunuka kwambiri - monga oat chinangwa - zitha kuthandiza kuchepetsa magazi.

Zida zosungunuka monga beta-glucan zimathandizira kuchepetsa chimbudzi ndi kuyamwa kwa ma carbs kudzera m'matumbo anu, kukhazikika kwa magazi m'magazi ().

Kuwunikanso kwamaphunziro 10 mwa anthu omwe ali ndi matenda ashuga amtundu wa 2 apeza kuti kumwa magalamu 6 a beta-glucan tsiku lililonse kwa milungu inayi kwachepetsa kwambiri shuga m'magazi. Kuphatikiza apo, magalamu atatu kapena kuposa a beta-glucan kwamasabata 12 adachepetsa shuga m'magazi ndi 46% ().

Kafukufuku wina akuwonetsa kuti kudya oat chinangwa musanadye kapena kudya chakudya chamafuta kungachedwetse kuchuluka komwe shuga amalowa m'magazi anu, mwina kuyimitsa ma spikes a shuga (,,).

Chidule Ziphuphu zosungunuka za oat bran zimatha kupewa zotsekemera zamagazi m'magazi ndikuwongolera kuchuluka kwa shuga wamagazi - makamaka kwa anthu omwe ali ndi matenda a shuga amtundu wa 2.

5. Angathandizire Matumbo Aumoyo

Kudzimbidwa ndi nkhani wamba yomwe imakhudza anthu 20% padziko lonse lapansi).

Oat chinangwa chimakhala ndi michere yambiri, yomwe imathandizira kuthandizira matumbo.

M'malo mwake, chikho chimodzi chokha (magalamu 94) a chinangwa oat chimakhala ndi magalamu 14.5 a fiber. Imeneyi ndi fiber pafupifupi 1.5 kuposa ma oats ofulumira kapena okugudubuza ().

Oat chinangwa chimapereka zonse zosungunuka zazingwe komanso zosungunuka.

Zida zosungunuka zimapanga ngati gel osungunuka m'matumbo mwanu, yomwe imathandizira kufewetsa chopondapo. Zida zosasunthika zimadutsa m'matumbo mwanu koma zimatha kupanga chopondapo ndikosavuta kudutsa (,).

Kafukufuku akuwonetsa kuti chinangwa cha oat chitha kuthandiza kuthandizira matumbo athanzi.

Kafukufuku wina ku achikulire adawonetsa kuti kudya mabisiketi a oat-bran kawiri patsiku kwa masabata a 12 kumachepetsa kupweteka ndikuthandizira pafupipafupi komanso kusasinthasintha kwa matumbo ().

Kafukufuku wina wa masabata 12 adapeza kuti 59% ya anthu omwe amadya magalamu 7-8 a oat chinangwa tsiku lililonse adatha kusiya kumwa mankhwala ofewetsa tuvi tolimba - monga oat bran anali othandiza kuthana ndi kudzimbidwa ().

Chidule Oat chinangwa chimakhala ndi zinthu zambiri zosungunuka komanso zosungunuka, zomwe zingathandize kuchepetsa kudzimbidwa komanso kuthandizira matumbo.

6. Atha Kupereka Chithandizo pa Matenda Opopa Matumbo

Mitundu ikuluikulu iwiri yamatenda otupa (IBD) ndi ulcerative colitis ndi matenda a Crohn. Zonsezi zimadziwika ndi kutupa kwamatenda.

Oat bran angathandize kupereka chithandizo kwa anthu omwe ali ndi IBD.

Izi ndichifukwa choti oat bran imakhala ndi michere yambiri yazakudya, zomwe mabakiteriya anu athanzi amatha kusanduka mafuta amfupi (SCFAs), monga butyrate. SCFAs imathandizira kudyetsa maselo am'matumbo ndipo imatha kuchepetsa kutupa m'matumbo (,).

Kafukufuku wamasabata khumi ndi awiri mwa anthu omwe ali ndi ulcerative colitis adapeza kuti kudya magalamu a 60 a oat chinangwa tsiku lililonse - kupereka magalamu 20 a fiber - amachepetsa kupweteka m'mimba ndi zizindikiro za Reflux. Kuphatikiza apo, idakweza kwambiri ma coloni a SCFAs ngati butyrate ().

Kuwunika kwa achikulire omwe ali ndi IBD adatsimikiza kuti kudya oats kapena oat bran nthawi zonse kumathandizira kuthetsa zizindikilo zodziwika bwino, monga kudzimbidwa ndi kupweteka ().

Izi zati, pali maphunziro ochepa kwambiri a oat bran ndi IBD. Kafufuzidwe kena kofunikira.

Chidule Oat bran angathandize kuthetsa zizindikiro za IBD mwa kudyetsa maselo am'matumbo ndikuthandizira kuchepetsa kutupa. Komabe, maphunziro owonjezera aanthu amafunikira.

7. Mutha Kuchepetsa Chiwopsezo Chanu Cha Khansa Yoyeserera

Khansa yapadera ndi mtundu wachitatu wofala kwambiri wa khansa ku United States ().

Oat bran ali ndi zinthu zingapo zomwe zingachepetse chiopsezo cha khansara.

Choyamba, imakhala ndi ulusi wosungunuka kwambiri - monga beta-glucan - womwe umakhala chakudya cha mabakiteriya anu athanzi. Mabakiteriyawa amawotcha fiber, yomwe imatulutsa ma SCFA.

Kafukufuku woyeserera komanso kafukufuku wazinyama akuti ma SCFAs amatha kuteteza khansa yamatumbo popondereza kukula kwa maselo a khansa ndikupangitsa kuti khansa isafe (,).

Kuphatikiza apo, oat bran ndi gwero lalikulu la ma antioxidants, omwe amatha kupewetsa kukula kwa khansa.

Kafukufuku woyeserera komanso kafukufuku wazinyama akuwonetsa kuti oat bran antioxidants - monga avenanthramide - atha kupondereza kukula kapena kupha ma cell amtundu wamatenda am'mimba (,).

Mbewu ya oat imawerengedwa kuti njere yonse - yogwira ntchito, ngati sichoncho - chifukwa imakhala ndi ulusi wambiri. Kafukufuku wa kuchuluka kwa anthu amalumikiza zakudya zomwe zili ndi mbewu zonse kukhala pachiwopsezo chochepa cha khansa yamitundumitundu (,).

Komabe, kufufuza kwina kwaumunthu mderali ndikofunikira.

Chidule Kafukufuku wazinyama ndi mayeso a chubu akuwonetsa kuti mankhwala angapo a oat bran amatha kuteteza ku khansa yoyipa, koma maphunziro owonjezera amafunikira.

8. Mulole Zothandizira Kuchepetsa Kunenepa

Oat chinangwa chimakhala ndi zinthu zambiri zosungunuka, zomwe zimatha kuthana ndi njala yanu.

Pongoyambira, zida zosungunuka zimatha kukulitsa mahomoni omwe amakuthandizani kuti mukhale okhutira. Izi zikuphatikiza cholecystokinin (CKK), GLP-1, ndi peptide YY (PYY) (,).

Zimathandizanso kuchepetsa mahomoni amanjala, monga ghrelin (,).

Zakudya zomwe zimakudyetsani zitha kuthandizira kuchepa thupi pochepetsa kalori yanu ().

Mwachitsanzo, kafukufuku wina adawonetsa kuti anthu omwe amadya phala la oat pachakudya cham'mawa amadzimva kuti ndikokwanira komanso samadya ma calories ochepa pachakudya chotsatira kuposa omwe anali ndi chimanga chokhazikitsidwa ndi chimanga ().

Chidule Oat chinangwa chimakhala ndi zinthu zambiri zosungunuka, zomwe zimatha kupondereza mahomoni amanjala ndikulimbikitsa mahomoni okwanira. Izi, izi zitha kuthandiza kuonda.

9. Chosavuta Kuonjezera Pazakudya Zanu

Ndikosavuta kuwonjezera oat chinangwa pazochita zanu za tsiku ndi tsiku.

Mbewu yotentha ya oat-chinangwa ndi ntchito imodzi yosangalatsa. Mufunika:

• 1/4 chikho (24 magalamu) a chinangwa oat chinangwa
• 1 chikho (240 ml) yamadzi kapena mkaka
• Mchere wambiri
• Supuni 1 ya uchi
• 1/4 supuni ya supuni ya sinamoni yapansi

Choyamba, onjezerani madzi kapena mkaka mumphika - pamodzi ndi mcherewo - ndipo mubweretse kuwira. Onjezani oat chinangwa ndikuchepetsa kutentha kuti musamve, kuphika kwa mphindi 3-5 ndikulimbikitsa.

Chotsani chinangwa cha oat chophika, onjezani uchi ndi sinamoni, ndikuyambitsa.

Muthanso kusakaniza oat chinangwa mu mtanda wa mkate ndi muffin batter. Kapenanso, yesetsani kuwonjezera mafuta aiwisi yaiwisi ku zakudya monga chimanga, yogurts, ndi smoothies.

Chidule Oat chinangwa ndi chokoma, chosunthika, komanso chosavuta kuwonjezera pazakudya zanu. Yesani izi mu zinthu zophika, monga chimanga chotentha, kapena owazidwa pamwamba pazakudya zingapo kapena zakudya zam'mawa.

Mfundo Yofunika Kwambiri

Oat chinangwa ndi gawo lakunja la oat groat komanso lodzaza ndi thanzi.

Zili ndi fiber, mavitamini, michere, komanso ma antioxidants, omwe amatha kuthandiza thanzi la mtima, kuwongolera shuga m'magazi, matumbo, komanso kuwonda.

Koposa zonse, oat bran ndiosavuta kuwonjezera pazakudya zanu. Yesani ngati chimanga chodziyimira pawokha, mu zinthu zophika, kapena pamwamba pa chotupitsa chomwe mumakonda.