Oats 101: Zowona Zakudya Zabwino ndi Ubwino Wathanzi

Zamkati

• Mfundo zokhudza thanzi
• Ma carbs
• Wowuma
• CHIKWANGWANI
• Mapuloteni
• Mavitamini ndi mchere
• Zomera zina
• Ubwino wathanzi wa oats
• Ikhoza kutsitsa cholesterol
• Titha kupewa mtundu wachiwiri wa matenda ashuga
• Limbikitsani chidzalo
• Amakhala opanda gluteni
• Maubwino ena azaumoyo
• Zowonongeka za oats
• Mfundo yofunika

Oats (Avena sativa) ndimakhola amtundu wonse makamaka ku North America ndi Europe.

Ndi gwero labwino kwambiri la fiber, makamaka beta glucan, ndipo ali ndi mavitamini, michere, komanso ma antioxidants.

Mafuta onse ndiwo chakudya chokha cha avenanthramides, gulu lapadera la antioxidants lomwe limakhulupirira kuti limateteza ku matenda a mtima.

Chifukwa cha zabwino zake zambiri, monga kutsitsa magazi m'magazi ndi mafuta m'thupi, oats apeza chidwi chambiri ngati chakudya chamankhwala (,,, 4).

Amakulungidwa kapena kuphwanyidwa kwambiri ndipo amatha kudya ngati oatmeal (phala) kapena kugwiritsidwa ntchito popanga buledi, buledi, muesli, ndi granola.

Mbewu zonse za tirigu zimatchedwa oat groats. Amakulungidwa nthawi zambiri kapena kuphwanyaphwanyaphwanyaphwanyidwa ndipo amawotcha pang'ono kuti apange oatmeal.

Mofulumira, kapena pompopompo, oatmeal amapangidwa ndi oats ochepetsedwa kwambiri kapena odulidwa omwe amalowetsa madzi mosavuta ndipo motero amaphika mwachangu.

Nthanga, kapena ulusi wokhala ndi ulusi wokhala ndi ulusi wambiri, nthawi zambiri umadyedwa padera ngati chimanga, ndi muesli, kapena buledi.

Nkhaniyi ikukuwuzani zonse zomwe muyenera kudziwa za oats.

Mfundo zokhudza thanzi

Zowona pazakudya za 3.5 ounces (100 magalamu) a oats yaiwisi ndi ():

• Ma calories: 389
• Madzi: 8%
• Mapuloteni: 16.9 magalamu
• Ma carbs: 66.3 magalamu
• Shuga: 0 magalamu
• CHIKWANGWANI: 10.6 magalamu
• Mafuta: 6.9 magalamu

Ma carbs

Carbs amapanga 66% ya oats polemera thupi.

Pafupifupi 11% ya carbs ndi fiber, pomwe 85% ndi wowuma. Oats ali ndi shuga wochepa kwambiri, ndipo 1% yokha imachokera ku sucrose.

Wowuma

Wowuma, wopangidwa ndi maunyolo ataliatali a mamolekyulu a shuga, ndiye gawo lalikulu kwambiri la oats.

Wowuma mu oats ndi wosiyana ndi wowuma m'minda ina. Ili ndi mafuta ochulukirapo komanso mamasukidwe akayendedwe apamwamba, omwe ndi mphamvu yake yomanga ndi madzi (6, 7, 8).

Mitundu itatu ya sitashi imapezeka mu oats (, 10, 11):

• Wowuma mwachangu (7%). Mtunduwu umathyoledwa mwachangu ndikutenga shuga.
• Wowuma pang'onopang'ono (22%). Fomuyi yawonongeka ndikutulutsa pang'onopang'ono.
• Wowuma wowuma (25%). Wosasunthika wolimba amagwira ntchito ngati fiber, kuthawa chimbudzi ndikuwongolera thanzi m'matumbo mwa kudyetsa mabakiteriya anu abwino.

CHIKWANGWANI

Oats onse amanyamula pafupifupi 11% fiber, ndipo phala limakhala ndi 1.7% fiber.

Mitundu yambiri yamtundu wa oats imasungunuka, makamaka fiber yotchedwa beta glucan.

Oats amaperekanso ulusi wosasungunuka, kuphatikiza lignin, mapadi, ndi hemicellulose (12).

Oats amapereka fiber yambiri yosungunuka kuposa mbewu zina, zomwe zimabweretsa kugaya pang'onopang'ono, kukhuta kwathunthu, komanso kupondereza kudya (,).

Magazi osungunuka a oat beta ndi osiyana kwambiri ndi ulusi, chifukwa amatha kupanga yankho ngati gel osachepera pang'ono.

Beta glucan ili ndi 2.3-8.5% yaiwisi yaiwisi, yathunthu, yomwe imayikidwa mu oat bran (15, 16).

Magazi a oat beta amadziwika kuti amachepetsa cholesterol komanso amachulukitsa kupanga acid. Amakhulupiliranso kuti amachepetsa shuga m'magazi komanso kuchuluka kwa insulini pambuyo pa chakudya chambiri cha carb (17,,, 20).

Kugwiritsa ntchito mankhwala osokoneza bongo a beta tsiku ndi tsiku kwawonetsedwa kuti kumachepetsa cholesterol, makamaka cholesterol ya LDL (yoyipa), ndipo izi zitha kuchepetsa chiopsezo cha matenda amtima ().

Mapuloteni

Oats ndi gwero labwino la mapuloteni abwino kwa 11-17% ya kulemera kouma, komwe kumakhala kwakukulu kuposa mbewu zina zambiri ().

Mapuloteni akuluakulu mu oats - pa 80% ya zonse - ndi avenalin, omwe samapezeka mu njere zina zilizonse koma amafanana ndi mapuloteni a legume.

Puloteni yaying'ono avenin imakhudzana ndi gluteni wa tirigu. Komabe, ma oats oyera amadziwika kuti ndi otetezeka kwa anthu ambiri omwe ali ndi tsankho la gluten (,).

Ma carbs mu oats amakhala owerengeka komanso fiber. Oats amanyamula mapuloteni ambiri ndi mafuta kuposa njere zina zambiri ndipo ndi gwero labwino la beta glucan, cholumikizira chapadera, chosungunuka cholumikizidwa ndi maubwino angapo azaumoyo.

Mavitamini ndi mchere

Oats ali ndi mavitamini ndi michere yambiri, kuphatikizapo:

• Manganese. Kawirikawiri amapezeka m'miyamba yambiri, mcherewu ndi wofunikira pakukula, kukula, ndi kagayidwe kake ().
• Phosphorus. Mchere uwu ndi wofunikira pa thanzi la mafupa ndi kusamalira minofu ().
• Mkuwa. Mchere wa antioxidant nthawi zambiri umasowa zakudya zakumadzulo, mkuwa umadziwika kuti ndiwofunika paumoyo wamtima ().
• Vitamini B1. Amadziwikanso kuti thiamine, vitamini iyi imapezeka muzakudya zambiri, kuphatikiza mbewu, nyemba, mtedza, ndi nyama.
• Chitsulo. Monga gawo la hemoglobin, puloteni yomwe imayendetsa mpweya m'magazi, chitsulo ndichofunikira kwambiri pazakudya za anthu.
• Selenium. Antioxidant iyi ndiyofunikira pamachitidwe osiyanasiyana mthupi lanu. Kuchuluka kwa selenium kumalumikizidwa ndi chiopsezo chowonjezeka chakufa msanga komanso kupunduka kwa chitetezo chamthupi komanso m'maganizo ().
• Mankhwala enaake a. Nthawi zambiri kusowa kwa zakudya, mcherewu ndi wofunikira pamachitidwe anu ambiri ().
• Nthaka. Mcherewu umakhala ndi gawo lazomwe zimachitika mthupi lanu ndipo ndizofunikira pamoyo wathu wonse ().

Oats amapereka mavitamini ndi michere yambiri, monga manganese, phosphorous, mkuwa, mavitamini a B, iron, selenium, magnesium, ndi zinc.

Zomera zina

Ma oats athunthu amakhala ndi ma antioxidants omwe atha kupindulitsa. Mitengo yawo yayikulu imaphatikizapo (,, 32,):

• Avenathramides. Amapezeka mu oats, avenathramides ndi banja la ma antioxidants amphamvu. Amatha kuchepetsa kutupa m'mitsempha yanu ndikuwongolera kuthamanga kwa magazi (,,).
• Asidi Ferulic. Ili ndiye polyphenol antioxidant wofala kwambiri mu oats ndi mbewu zina monga chimanga (12, 37).
• Phytic asidi. Wochuluka kwambiri mu chinangwa, phytic acid imatha kusokoneza mayamwidwe anu amchere, monga chitsulo ndi zinc (12,).

Oats ndiwo okhawo omwe amapatsa mphamvu ma antioxidants otchedwa avenathramides. Amakhalanso ndi asidi a ferulic ndi phytic acid.

Ubwino wathanzi wa oats

Akatswiri amati oats omwe ali ndi zabwino zosiyanasiyana zathanzi, kuphatikizapo kuthamanga kwa magazi komanso kuchepa kwa kunenepa kwambiri komanso mtundu wa 2 shuga. Zopindulitsa zazikulu za njerezi zalembedwa pansipa (,,,,,).

Ikhoza kutsitsa cholesterol

Kafukufuku watsimikizira mobwerezabwereza kuti oats amatha kutsitsa cholesterol, zomwe zingachepetse chiopsezo cha matenda amtima (,,,).

Matenda amtima ndi omwe amafa kwambiri padziko lonse lapansi, ndipo cholesterol chambiri ndiye chiopsezo chachikulu - makamaka cholesterol ya LDL (yoyipa) cholesterol (,).

Kutha kwa oats kutsitsa cholesterol makamaka kumachitika chifukwa cha beta glucan zili (,,,,).

Beta glucan ikhoza kuchepetsa kuchepa kwa mafuta ndi cholesterol powonjezera kukhuthala kwa chakudya chomwe mwadya ().

Kamodzi m'matumbo mwanu, imamangiriza ku cholesterol yolemera kwambiri ya bile acid, yomwe chiwindi chanu chimatulutsa kuti chithandizire kugaya. Beta glucan ndiye imanyamula zidulozi m'matumbo mwanu ndipo kenako zimatuluka mthupi lanu.

Nthawi zambiri, bile acid imabwezeretsedwanso m'thupi lanu, koma beta glucan imalepheretsa izi, zomwe zimapangitsa kuchepa kwa cholesterol (56).

Akuluakulu atsimikiza kuti zakudya zomwe zimakhala ndi magalamu atatu a beta glucan patsiku zitha kuchepetsa chiopsezo cha matenda amtima (57).

Titha kupewa mtundu wachiwiri wa matenda ashuga

Mtundu wa 2 shuga wakhala wofala kwambiri m'zaka zaposachedwa.

Matendawa amadziwika ndi kusakhazikika kwa magazi m'magazi, nthawi zambiri chifukwa chakuchepa kwa mphamvu ya mahomoni a insulin.

Maglucose a Beta, omwe amasungunuka kuchokera ku oats, awonetsa phindu pakuwongolera shuga wamagazi (,).

Mankhwala ochepetsa a beta ochokera ku oats apezeka kuti amawongolera mayendedwe a glucose komanso insulin atadya chakudya chambiri cha carb (,,).

Mwa anthu omwe ali ndi matenda ashuga amtundu wa 2 komanso kukana kwamatenda a insulin, kudya kwa milungu inayi ndi oatmeal kudapangitsa 40% kuchepa kwa mulingo wa insulini wofunikira pakukhazika mtima m'magazi ().

Kafukufuku akuwonetsa kuti ma beta a glucose amatha kupititsa patsogolo chidwi cha insulin, kuchedwetsa kapena kupewa kuyambika kwa matenda amtundu wa 2, koma kafukufuku wowunikanso adatsimikiza kuti umboniwo ndi wosagwirizana (,,,,).

Oats owiritsa amayambitsa kutsika kwa glucose ndi mayankho a insulini, koma mayankho amakula kwambiri ngati oats apangidwa kukhala ufa asanaphike (,,).

Limbikitsani chidzalo

Kukwanira kumachita gawo lofunikira pakulimbitsa mphamvu, chifukwa kumakuletsani kudya mpaka njala ibwerera ().

Kuzindikiritsa kusinthika kwathunthu kumalumikizidwa ndi kunenepa kwambiri komanso mtundu wa 2 shuga (,).

Pakafukufuku yemwe adakwanitsa kukhathamira ndi zakudya 38 zodziwika bwino, oatmeal amakhala wachitatu komanso woyamba pakati pa zakudya zam'mawa ().

Zilonda zosungunuka m'madzi, monga beta glucans, zitha kukulitsa kukhuta pochedwetsa kutulutsa m'mimba ndikulimbikitsa kutulutsa kwa ma hormone okwanira (, 7,).

Kafukufuku waumunthu akuwonetsa kuti oatmeal itha kukulitsa kukhuta ndikuchepetsa njala kuposa okonzeka kudya tirigu wam'mawa ndi mitundu ina yazakudya (,,,).

Kuphatikiza apo, ma oat amakhala ndi ma calories ochepa komanso amakhala ndi michere yambiri ndi michere ina yathanzi, kuwapangitsa kukhala owonjezera kuwonjezera pazakudya zabwino zolemetsa.

Amakhala opanda gluteni

Chakudya chopanda thanzi ndi njira yokhayo yothetsera anthu omwe ali ndi matenda a leliac, komanso anthu ambiri omwe ali ndi vuto lakumva.

Oats alibe gluteni koma ali ndi mtundu wofanana wa mapuloteni otchedwa avenin.

Kafukufuku wamankhwala akuwonetsa kuti ma oats oyera ochepa kapena ochulukirapo amatha kulekerera anthu ambiri omwe ali ndi matenda a leliac (,,,,,,).

Oats awonetsedwa kuti amapititsa patsogolo zakudya zopatsa thanzi, kuwonjezera mchere komanso michere (, 86).

Komabe, oats amatha kuipitsidwa ndi tirigu chifukwa nthawi zambiri amakonzedwa m'malo omwewo (,).

Chifukwa chake, ndikofunikira kuti anthu omwe ali ndi matenda a leliac adye okha oats omwe adatsimikiziridwa kuti alibe gluten.

Maubwino ena azaumoyo

Oats ali ndi zopindulitsa zina zingapo.

Kudyetsa oats kwa ana aang'ono osakwana miyezi isanu ndi umodzi kumalumikizidwa ndi kuchepa kwa chiopsezo cha mphumu yaubwana ().

Kuphatikiza apo, kafukufuku wowerengeka akuwonetsa kuti oats amatha kulimbikitsa chitetezo cha mthupi lanu, kukulitsa kuthekera kwanu kulimbana ndi mabakiteriya, mavairasi, bowa, ndi tiziromboti ().

Okalamba okalamba, kudya mafuta a oat bran kumatha kukhala ndi thanzi labwino ndikuchepetsa kufunikira kwa mankhwala ofewetsa tuvi tolimba (,,).

Oats amapereka maubwino angapo, kuphatikiza kuchepa kwa cholesterol ndi shuga m'magazi. Kuphatikiza apo, zimadzaza kwambiri komanso zopanda thanzi - koma zitha kuipitsidwa ndi njere zamtundu wa gluten.

Zowonongeka za oats

Oats nthawi zambiri amalekerera, osakhala ndi zotsatirapo zoyipa kwa anthu athanzi.

Komabe, anthu omwe amazindikira avenin amatha kukhala ndi zizindikilo zoyipa, zofananira ndi kulekerera kwa gluten, ndipo sayenera kupatula oats pazakudya zawo,, 95, 96).

Komanso, oats amatha kuipitsidwa ndi mbewu zina, monga tirigu, kuzipanga kukhala zosayenera kwa anthu omwe ali ndi matenda a leliac kapena zovuta za tirigu (,).

Anthu omwe sagwirizana ndi tirigu kapena mbewu zina amangogula oats otsimikizika kuti ndi oyera.

Oats nthawi zambiri amalekerera koma amatha kukhala ndi gluteni. Anthu omwe amasamala za gluten amangodya ma oats oyera, osadetsedwa.

Mfundo yofunika

Oats ndi ena mwa mbewu zabwino kwambiri padziko lapansi komanso gwero labwino la mavitamini, michere, ndi mitundu yazomera yapadera.

Maglucose a Beta, mtundu wa zinthu zosungunuka mu njere iyi, amapereka maubwino ambiri azaumoyo. Izi zikuphatikizapo cholesterol m'munsi, thanzi la mtima wabwino, komanso kuchepetsa magazi m'magazi komanso mayankho a insulin.

Kuphatikiza apo, oats amadzaza kwambiri ndipo amatha kuchepetsa chilakolako ndikuthandizani kudya ma calories ochepa.

Ngati mukufuna kudziwa za iwo, mutha kuwonjezera oats pazakudya zanu lero.