9 Hutano uye Kudya zvinovaka muviri Mabhenefiti eOat Bran

Zvemukati

• 1. Yakarongedzwa neNutrients
• 2. Yakakwirira muAntioxidants
• 3. Dai Kuderedza Moyo Zvirwere Njodzi Zviitiko
• 4. Inogona Kubatsira Kudzora Ropa Shuga Mazinga
• 5. Inogona Kutsigira Utano Hwakanaka
• 6.May Ipa Ruregerero rweHosha Inoputira Uturu
• 7.May Kuderedza Njodzi Yako yeColorectal Kenza
• 8. May Kubatsira Kuonda
• 9. Nyore Kuwedzera kune Zvako Zvokudya
• Icho Chinokosha

Oats inowanzoonekwa seimwe yezviyo zvine hutano kupfuura zvese zvaunogona kudya, sezvo zvakazara nevitamin zvakakosha, zvicherwa, uye fiber.

Mbeu yeoat (Avena sativa) inokohwewa uye inogadziriswa kubvisa iyo yekunze inodyiwa hura. Chasara ioat groat, inoenderera mberi kugadzirwa kuita oatmeal.

Oat bran ndiro rekunze reiyo oat groat, iyo inogara pasi pezasi peiyo inedible hull. Ipo oat groats uye simbi-yakatemwa oats zvakasikwa zvine bran, oat bran inotengeswawo zvakasiyana sechigadzirwa chayo.

Oat bran inosunganidzwa kune zvakawanda zvehutano mabhenefiti, senge yakagadziriswa shuga yeshuga kudzora, hutano hutano, uye kudzikira kweropa uye cholesterol.

Heano mapfumbamwe ehutano uye ehutano mabhenefiti eoat bran.

1. Yakarongedzwa neNutrients

Oat bran ine hutano hwakaringana hwakagadzirwa.

Ipo iine zviyero zvakafanana zve carbs nemafuta se oatmeal yenguva dzose, oat bran inozvirumbidza yakawanda mapuroteni uye faibha - uye mashoma macalorie. Inonyanya kukwirira mu beta-glucan, mhando ine simba yeyakagadziriswa fiber (1, 2,).

Imwe kapu (219 gramu) yeabiki oat bran ine ():

• Makorori: 88
• Mapuroteni: 7 magiramu
• Carbs: 25 magiramu
• Mafuta: 2 magiramu
• Fiber: 6 magiramu
• Thiamine: 29% yeReferensi Yekudyiwa Kwezuva Nezuva (RDI)
• Magnesium: 21% yeiyo RDI
• Phosphorus: 21% yeiyo RDI
• Iron: 11% yeiyo RDI
• Zinc: 11% yeiyo RDI
• Riboflavin: 6% yeiyo RDI
• Potassium: 4% yeiyo RDI

Uye zvakare, oat bran inopa mashoma mafolate, vhitamini B6, niacin, uye calcium.

Iyo yakakwira zvinovaka muviri uye yakaderera macalorie zvemukati zvinoita kuti iite kwazvo muviri dense.

Oat bran yakasarudzika isina-girini asi inogona kusvibiswa negluten panguva yekukura kana kugadzirisa. Kana iwe ukadzivisa gluten, tsvaga oat bran yakanyanya kunyorerwa kuti isina-girin.

Pfupiso Oat bran inotakura mapuroteni uye fiber kupfuura yakakungurutswa kana kukurumidza oats. Iyo zvakare yakakwira mumavhitamini mazhinji akakosha uye zvicherwa.

2. Yakakwirira muAntioxidants

Oat bran sosi huru ye polyphenols, ayo ari mamorekuru-anodyara anoita se antioxidants.

Antioxidants inodzivirira muviri wako kubva kumamorekuru anogona kukuvadza anozivikanwa semahara radicals. Mune huwandu hwakawanda, mahara radicals anogona kukonzera kukuvara kwemasero kwakabatana nezvirwere zvisingaperi ().

Oat bran inonyanya kukwirira muma antioxidants achienzaniswa nezvimwe zvikamu zveiyo oat zviyo, uye iri sosi inonyanya kunaka yephytic acid, ferulic acid, uye ine simba avenanthramides ().

Avenanthramides ndeye mhuri ye antioxidants yakasarudzika kune oats. Izvo zvakabatanidzwa nekuderedzwa kuzvimba, anticancer zvivakwa, uye kudzikira kweropa mazinga (,,,).

Pfupiso Oat bran yakakwira mune akawanda antioxidants ayo anogona kubatsira kurwisa chirwere chisingaperi uye nekupa hutano mabhenefiti.

3. Dai Kuderedza Moyo Zvirwere Njodzi Zviitiko

Chirwere chemwoyo chinotarisana neanenge mumwe chete muvatatu vakafa pasi rese ().

Kudya kunotora chinzvimbo chakakosha muhutano hwemwoyo. Zvimwe zvekudya zvinogona kukanganisa uremu hwemuviri wako, kuwedzerwa kweropa, cholesterol, shuga yeropa, uye zvimwe zvinokonzeresa kune chirwere chemwoyo.

Oat bran inogona kubatsira kudzikisira zvimwe zvine njodzi, senge yakakwira cholesterol uye BP.

Kutanga, iyo sosi huru ye beta-glucan, rudzi rwefibha inosungunuka inonyungudika mumvura kuti igadzire viscous, gel-senge chinhu mudumbu rako rekugaya ().

Beta-glucans inogona kudzikisa huwandu hwecholesterol muropa rako nekuti ivo vanobatsira kubvisa cholesterol-yakafuma bile - chinhu chinobatsira kugaya kwemafuta ().

Mukuongorora kwezvidzidzo makumi maviri nemasere, kudya magiramu matatu kana anopfuura oatbeta-glucan yakaderedza LDL (yakaipa) uye yakazara cholesterol ne0.25 mmol / L uye 0.3 mmol / L, zvichiteerana ().

Zvimwe zviongororwa zvinocherekedza kuti beta-glucans inogona kudzikisira zvakanyanya systolic uye diastolic BP - iyo yepamusoro uye yepasi nhamba mukuverenga, zvichiteerana. Izvi ndezvechokwadi kune vese vakuru vane hutano uye avo vane pre-iripo yakakwira BP (,).

Oat bran inewo avenanthramides, boka re antioxidants rakasarudzika kune oats. Imwe ongororo yakawana kuti avenanthramides inoshanda pamwe chete ne vitamini C kudzivirira LDL oxidation ().

Oxidized LDL (yakaipa) cholesterol inokuvadza nekuti yakabatana nenjodzi yakakwira yechirwere chemwoyo ().

Pfupiso Oat bran yakakwira mu beta-glucans, rudzi rwefibha inosungunuka iyo inogona kubatsira kudzikisa cholesterol uye kuwedzerwa kweropa - zviviri zvakakosha njodzi yezvirwere zvemoyo.

4. Inogona Kubatsira Kudzora Ropa Shuga Mazinga

Type 2 chirwere cheshuga inyaya yehutano inobata vanhu vanopfuura mamirioni mazana mana ().

Vanhu vane chirwere ichi vanogona kunetseka kudzora huwandu hweshuga yeropa. Kutadza kurwara neshuga muropa kunogona kutungamira kuhupofu, kurwiswa nemoyo, kurohwa, uye zvimwe zvinhu zvehutano.

Chikafu chakakwira mune yakasviba fiber - senge oat bran - inogona kubatsira kudzora huwandu hweshuga yeropa.

Fibha inogadziriswa senge beta-glucan inobatsira kudzikisira kugaya uye kunwa kwema carbs kuburikidza neako ekugaya nzira, kudzikamisa huwandu hweshuga yeropa ().

Kuongororwa kwezvidzidzo gumi mukati mevanhu vane chirwere cheshuga chechipiri vakaona kuti kudya magiramu matanhatu eBeta-glucan zuva rega rega kwemavhiki mana kwakadzora huwandu hweshuga yeropa. Chii chimwezve, 3 magiramu kana akawanda eBeta-glucan kwemasvondo gumi nemaviri akaderedza mashuga eropa ne46% ().

Zvimwe zvidzidzo zvinoratidza kuti kudya oat bran pamberi kana padivi pekudya zvine carb kunogona kudzikisira chiyero cheshuga chinopinda muropa rako, pamwe kuchimisa mashuga eropa eropa (,,).

Pfupiso Oat bran's soluble fiber inogona kudzivirira shuga dzeropa spikes uye kudzora mashuga eropa - kunyanya kune vanhu vane chirwere cheshuga cheshuga.

5. Inogona Kutsigira Utano Hwakanaka

Kuzvimbirwa inyaya yakajairika inobata vanosvika makumi maviri muzana yevanhu pasi rese ().

Oat bran yakakwira mune fiber yekudya, iyo inobatsira kutsigira hutano hutano hunoshanda.

Muchokwadi, ingori 1 kapu (94 gramu) yewakabikwa oat bran ine inoshamisa 14.5 gramu ye fiber. Iyo ingangoita ka1.5 zvakapetwa fiber kupfuura inokurumidza kana yakakungurutswa oats ().

Oat bran inopa ese soluble fiber uye isina insububle fiber.

Fibha inogadziriswa inoumba chinhu chakafanana nejel mumatumbu ako, icho chinobatsira kupodza chigaro. Insoluble fiber inopfuura nepakati pematumbo ako asi haigone kuita stool bulkier uye nyore kupasa (,).

Kutsvagurudza kunoratidza kuti oat bran inogona kubatsira kutsigira matumbo ane hutano.

Imwe ongororo muvakuru vakuru yakaratidza kuti kudya oat-bran mabhisikiti kaviri pazuva kwemasvondo gumi nemaviri kwakadzora kurwadziwa uye kunatsiridza kuwanda uye kusagadzikana kwematumbu ().

Chimwe chidzidzo chevhiki gumi nembiri chakawana kuti 59% yevanhu vaidya magiramu 7-8 eoat bran zuva nezuva vakakwanisa kumira kutora laxatives - seoat bran yaingove yakabudirira mukudzivirira kuzvimbirwa ().

Pfupiso Oat bran yakakwira mune ese ari maviri akanyungudika uye asingasvike fiber, ayo anogona kubatsira kubvisa kuzvimbirwa uye kutsigira ura hutano.

6.May Ipa Ruregerero rweHosha Inoputira Uturu

Iyo miviri mikuru mhando yekuzvimba ura chirwere (IBD) ndeye ulcerative colitis uye chirwere cheCrohn. Ose ari maviri anozivikanwa neusingaperi ura kuzvimba.

Oat bran inogona kubatsira kupa zororo kune vanhu vane IBD.

Izvi zvinodaro nekuti oat bran yakakwira mune fiber yekudya, iyo yako hutano gut mabhakitiriya inogona kupaza ikaita pfupi-cheni mafuta acids (SCFAs), senge butyrate. SCFAs inobatsira kupa macon colon maseru uye inogona kudzikisa ura kuzvimba (,).

Imwe yevhiki gumi nembiri yekudzidza muvanhu vane ulcerative colitis yakawana kuti kudya magiramu makumi matanhatu eoat bran zuva nezuva - ichipa magiramu makumi maviri efaibha - yakaderedza marwadzo emudumbu uye zviratidzo zve reflux. Pamusoro pezvo, yakasimudza zvakanyanya nhanho dzekoloni dzeSCFAs senge butyrate ().

Kuongororwa kune vanhu vakuru vane IBD kwakatemwa kuti kugara uchidya oats kana oat bran kunogona kubatsira kudzikamisa zviratidzo zvakajairika, sekuzvimbirwa uye kurwadziwa ().

Izvo zvakati, kuchine zvidzidzo zvevanhu zvishoma paoat bran uye IBD. Kutsvaga kwakawanda kunodiwa.

Pfupiso Oat bran inogona kubatsira kubvisa zviratidzo zveBD nekusimbisa maseru emakoroni uye kubatsira kudzikisa kuzvimba. Zvisinei, zvimwe zvidzidzo zvevanhu zvinodiwa.

7.May Kuderedza Njodzi Yako yeColorectal Kenza

Colorectal cancer ndiyo yechitatu inonyanya kuzivikanwa kenza muUnited States ().

Oat bran ine akati wandei zvivakwa izvo zvinogona kudzikisa njodzi yako yekenza iyi.

Kune imwe, yakakwira mumafuta akasungika - se beta-glucan - ayo anoita sechikafu chematumbo ako ane hutano. Aya mabhakitiriya anovirisa fiber, iyo inogadzira SCFA.

Bvunzo-chubhu uye zvidzidzo zvemhuka zvinocherekedza kuti SCFAs inogona kudzivirira kubva pamukenza wemuviri nekudzvinyirira kukura kwemasero ane gomarara uye kukonzera gomarara sero kufa (,).

Uye zvakare, oat bran sosi huru yeanopa antioxidants, ayo anogona kudzora kenza kukura.

Bvunzo-chubhu uye zvidzidzo zvemhuka zvinoratidza kuti oat bran antioxidants - senge avenanthramide - inogona kudzvinyirira kukura kana kuuraya colorectal cancer maseru (,).

Oat bran inoonekwa seyese yakazara - inoshanda, kana isiri tekinoroji - nekuti yakakwira mu fiber. Zvidzidzo zvehuwandu hwevanhu zvinobatanidza kudya kwakapfuma muzviyo zvakakwana kune njodzi yakaderera yekenza yakajeka (,).

Zvisinei, kumwe kutsvagisa kwevanhu munzvimbo ino kunodiwa.

Pfupiso Mhuka uye bvunzo-chubhu zvidzidzo zvinoratidza kuti akati wandei oat bran macomputer anogona kudzivirira kubva kune yakajeka kenza, asi zvimwe zvidzidzo zvevanhu zvinodiwa.

8. May Kubatsira Kuonda

Oat bran yakakwira mune yakasanganiswa fiber, iyo inogona kubatsira kudzora chishuwo chako.

Kutanga, faibha inogadziriswa inogona kukwidza huwandu hwehomoni dzinokubatsira kuti unzwe wakazara. Izvi zvinosanganisira cholecystokinin (CKK), GLP-1, uye peptide YY (PYY) (,).

Izvo zvakare zvinogona kudzikisa huwandu hwenzara mahormone, senge ghrelin (,).

Chikafu chinokuchengetedza uzere chinogona kubatsira kuonda nekudzora yako calorie yekudya ().

Semuenzaniso, kumwe kuongorora kwakaratidza kuti vanhu vaidya oat bran pakudya kwekuseni vanonzwa kuzara uye vanodya mashoma macalorie pachikafu chinotevera pane avo vaive nezviyo zvine chibage ().

Pfupiso Oat bran yakakwira mune yakasanganiswa fiber, iyo inogona kudzora nzara mahormone uye kuwedzera kuzara mahormone. Nekudaro, izvi zvinogona kubatsira kurasikirwa uremu.

9. Nyore Kuwedzera kune Zvako Zvokudya

Zviri nyore kuwedzera oat bran kune yako yezuva nezuva maitiro.

Hot oat-bran cereal ndechimwe chinonakidza chishandiso. Iwe unozoda:

• 1/4 mukombe (24 gramu) yeoat oat bran
• 1 mukombe (240 ml) yemvura kana mukaka
• Chidimbu chemunyu
• 1 teaspoon yeuchi
• 1/4 teaspoon yepasi sinamoni

Kutanga, isa mvura kana mukaka muhari - pamwe nemunyu - uye uuye nawo kuzobika. Wedzera oat bran uye udzikise kupisa kuti uite semota, uchibikira kwemaminetsi matatu kusvika mashanu uchikurudzira nguva dzose.

Bvisa yakabikwa oat bran, wedzera huchi nesinamoni, uye fambisa.

Iwe unogona zvakare kusanganisa oat bran muchingwa bundu uye muffin batter. Neimwe nzira, edza kuwedzera mbishi oat bran kune chikafu senge zviyo, yogati, uye smoothies.

Pfupiso Oat bran inonaka, inochinjika, uye zviri nyore kuwedzera kuchikafu chako. Edza izvi muzvinhu zvakabikwa, sezviyo zvinopisa, kana kumwayiwa pamusoro pezvakasiyana zvekudya zvekudya kana zvekudya zvemangwanani.

Icho Chinokosha

Oat bran ndiro rekunze reiyo oat groat uye yakazara nehutano mabhenefiti.

Yakakwirira mu fiber, mavitamini, zvicherwa, uye ma antioxidants, ayo anogona kubatsira hutano hwemwoyo, kudzora shuga yeropa, ura kushanda, uye kuonda.

Zvakanakisa pane zvese, oat bran iri nyore kuwedzera pane chako chikafu. Edza iyo seyakazvimirira zviyo, mune zvakabikwa zvinhu, kana pamusoro peyaunofarira tudyo.