Oats 101: Nutrition Chokwadi uye Hutano Kubatsirwa

Zvemukati

• Nutrition chokwadi
• Carbs
• Starch
• Fiber
• Mapuroteni
• Mavhitamini uye zvicherwa
• Mimwe michero yemiti
• Hutano mabhenefiti oats
• Inogona kudzikisa cholesterol
• Inogona kudzivirira rudzi rwechipiri chirwere cheshuga
• Dai kuwedzera kuzara
• Yakakura-isina gluten
• Zvimwe zvehutano zvinobatsira
• Zvichida kudzikira kwemaoats
• Chinokosha

Oats (Avena sativa) chibage chakazara-chibage chinonyanya kurimwa muNorth America neEurope.

Iwo manyuko akanaka kwazvo efaibha, kunyanya beta glucan, uye ane mavhitamini akawanda, zvicherwa, uye antioxidants.

Oats yese ndiyo chete sosi yekudya ye avenanthramides, rakasarudzika boka re antioxidants rinotendwa kuti rinodzivirira kubva kuchirwere chemoyo.

Nekuda kwemabhenefiti avo mazhinji, sekudzikisa shuga yeropa uye cholesterol, maoats akawana kutarisisa kwakakura sekudya kwehutano (,,, 4).

Iwo anowanzo kuve akamoneredzwa kana kupwanywa uye anogona kudyiwa seoatmeal (porridge) kana kushandiswa muzvinhu zvakabikwa, chingwa, muesli, uye granola.

Yese-yezviyo oats inonzi oat groats. Iwo anowanzo kuve akamoneredzwa kana kupwanywa kuita flat flakes uye zvishoma zvigunwe toasted oatmeal.

Kurumidza, kana chiriporiporipo, oatmeal inoumbwa neakanyanya kutetepa kana kutemwa oats anonaya mvura zvakanyanya nyore uye nekudaro anobika nekukurumidza.

Iyo branhoni, kana fiber-yakapfuma yekunze dura rezviyo, inowanzodyiwa zvakasiyana sezviyo, ine muesli, kana muchingwa.

Ichi chinyorwa chinokuudza zvese zvaunoda kuti uzive nezve oats.

Nutrition chokwadi

Izvo zvinovaka muviri zve 3.5 ounces (100 gramu) yeoats mbishi ():

• Makorori: 389
• Mvura: 8%
• Mapuroteni: 16.9 magiramu
• Carbs: 66.3 magiramu
• Shuga: 0 magiramu
• Fiber: 10.6 magiramu
• Mafuta: 6.9 magiramu

Carbs

Carbs inoumba 66% yeoats nehuremu hwakaoma.

Inenge 11% ye carbs ndeye fiber, nepo 85% iri starch. Oats yakaderera kwazvo mushuga, iine 1% chete ichibva kune sucrose.

Starch

Starch, iyo inoumbwa nemaketani marefu ema glucose mamorekuru, ndicho chikamu chikuru cheoat.

Iyo starch mune oats yakasiyana neiyo starch mune zvimwe zviyo. Iyo ine yakakwira mafuta zvemukati uye yakakwira viscosity, inova kugona kwayo kusunga nemvura (6, 7, 8).

Mhando mitatu yesitachi inowanikwa muoats (, 10, 11):

• Inokurumidza kugaya starch (7%). Rudzi urwu runokurumidza kuputswa pasi uye rwunofinhwa seglucose.
• Zvishoma nezvishoma zvakagayiwa starch (22%). Iyi fomu yakaputsika uye inonwiwa zvishoma nezvishoma.
• Resistant starch (25%). Anodzivirira starch anoshanda sefibre, kupukunyuka kugaya uye kugadzirisa hutumbu hutano nekudyisa ako ane hunyanzvi gut gut bacteria

Fiber

Yese oats inorongedza ingangoita 11% fiber, uye porridge ine 1.7% fiber.

Iyo yakawanda yeiyo fiber mune oats inogadzikana, kazhinji fiber inonzi beta glucan.

Oats inopawo foshoro isingasviki, kusanganisira lignin, cellulose, uye hemicellulose (12).

Oats inopa fiber yakanyungudika kupfuura dzimwe tsanga, zvichitungamira pakunonoka kugaya, kuwedzere kuzara, uye kudzvinyirira kudya (,).

Soluble oat beta glucans yakasarudzika pakati pefibisi, sezvo ivo vachigona kugadzira gel-senge mhinduro pane yakaderera kudzikiswa.

Beta glucan inosanganisira 2.3-8.5% yeakasvibirira, akazara oats, kazhinji akaiswa muoat bran (15, 16).

Oat beta glucans inozivikanwa yekudzikisa cholesterol mazinga uye kuwedzera bile acid kugadzirwa. Ivo zvakare vanotenda kuti vanoderedza shuga yeropa uye insulin mazinga mushure mekudya kwakazara-carb (17,,, 20).

Kushandiswa kwemazuva ese kwe beta glucans kwakaratidzirwa kudzikisa cholesterol, kunyanya LDL (yakaipa) cholesterol, uye nokudaro inogona kudzora njodzi yako yechirwere chemwoyo ().

Mapuroteni

Oats sosi yakanaka yeprotein yemhando yepamusoro pa11-17% yehuremu hwakaoma, iyo iri pamusoro kupfuura zvimwe zvakawanda zviyo ().

Iprotein huru muoats - pa80% yezvose zvirimo - ndeye avenalin, iyo isingawanikwe mune imwe imwe tsanga asi yakafanana nemapuroteni etsvo.

Iyo diki protein avenin inoenderana negorosi gluten. Nekudaro, oats akachena anoonekwa seakachengeteka kune vanhu vazhinji vane kusagadzikana kweguteni (,).

Iwo ma carbs mune oats anonyanya mashark uye fiber. Oats inorongedza mapuroteni uye mafuta kupfuura mamwe akawanda zviyo uye inzvimbo yakanaka ye beta glucan, yakasarudzika, yakasviba fiber inosanganiswa neakawanda hutano hutano.

Mavhitamini uye zvicherwa

Oats akakwirira mumavitamini akawanda uye zvicherwa, kusanganisira:

• Manganese. Inowanzo kuwanikwa muhuwandu hwakawanda muzviyo zvakakwana, izvi zvinotsvaga zvicherwa zvakakosha mukusimudzira, kukura, uye metabolism ().
• Phosphorus. Ichi chicherwa chakakosha kuhutano hwepfupa uye kugadziriswa kwemichu ().
• Mhangura. An antioxidant mineral inowanzo shayikwa mu Western chikafu, mhangura inoonekwa yakakosha kune hutano hwemwoyo ().
• Vhitamini B1. Iyo inozivikanwawo se thiamine, vhitamini iyi inowanikwa mune zvakawanda zvekudya, zvinosanganisira zviyo, bhinzi, nzungu, uye nyama.
• Iron. Sechinhu chehemoglobin, puroteni ine basa rekutakura okisijeni muropa, iron inonyanya kukosha mukudya kwevanhu.
• Selenium. Iyi antioxidant yakakosha kune akasiyana maitiro mumuviri wako. Low selenium nhanho dzinosanganisirwa nenjodzi yakawedzera yekufa nguva isati yakwana uye kukanganisika immune uye kushanda kwepfungwa ().
• Magnesium. Kazhinji kushomeka mukudya, ichi chicherwa chakakosha kune akawanda maitiro mumuviri wako ().
• Zingi. Ichi chicherwa chinotora chikamu mukugadzirisa kwakawanda kwemakemikari mumuviri wako uye chakakosha pahutano hwakazara ().

Oats inopa huwandu hwakawanda hwevhitamini nemaminerari, senge manganese, phosphorus, mhangura, B mavitamini, iron, selenium, magnesium, uye zinc.

Mimwe michero yemiti

Oats ese akapfuma muma antioxidants ayo anogona kupa akasiyana hutano mabhenefiti. Miti yavo mikuru yemiti inosanganisira (,, 32,):

• Avenathramides. Inongowanikwa muoats, avenathramides imhuri yemasimba antioxidants. Vanogona kudzora kuzvimba mumitsipa yako uye nekugadzirisa BP (,,).
• Ferulic asidhi. Iyi ndiyo yakajairika polyphenol antioxidant muoats uye zvimwe zviyo zvezviyo (12, 37).
• Phytic asidhi. Yakawanda kwazvo mu bran, phytic acid inogona kukanganisa kunwa kwako kwemaminerari, senge iron uye zinc (12,).

Oats ndiyo yega yekudya sosi ine simba antioxidants inonzi avenathramides. Izvo zvakare zvine ferulic acid uye phytic acid.

Hutano mabhenefiti oats

Nyanzvi dzinoti oats ane akasiyana siyana ehutano mabhenefiti, kusanganisira yakaderera BP uye yakaderedzwa njodzi yekufutisa uye mhando 2 chirwere cheshuga. Iyi huru yezviyo mabhenefiti akanyorwa pazasi (,,,,,).

Inogona kudzikisa cholesterol

Zvidzidzo zvakaramba zvichisimbisa kuti oats inogona kudzikisa cholesterol mwero, izvo zvinogona kudzikisa njodzi yako yechirwere chemwoyo (,,,).

Chirwere chemwoyo ndicho chinonyanya kukonzera rufu pasi rose, uye cholesterol yakawanda ndiyo njodzi huru - kunyanya yakakodzwa LDL (yakaipa) cholesterol (,).

Oats 'kugona kudzikisa cholesterol inowanzo kuverengerwa kune yavo beta glucan zvemukati (,,,,).

Beta glucan inogona kunonoka kutora kwako mafuta uye cholesterol nekuwedzera iwo viscosity yechikafu chawakadya ().

Kamwe mune ura hwako, inosunga kune cholesterol-yakafuma bile acids, iyo chiropa chako chinogadzira kubatsira kugaya. Beta glucan inozotakura aya maacid pasi ako ekugaya uye pakupedzisira kubuda mumuviri wako.

Kazhinji, bile acids inodzoreredzwa mukati megadziriro yako yekugaya, asi beta glucan inodzivirira maitiro aya, zvichitungamira kudzikisa cholesterol mazinga (56).

Vakuru vakaona kuti chikafu chine zvishoma magiramu matatu e beta glucan pazuva chingaderedza njodzi yako yechirwere chemwoyo (57).

Inogona kudzivirira rudzi rwechipiri chirwere cheshuga

Rudzi rwechipiri chirwere cheshuga chave chakajairika mumakore achangopfuura

Ichi chirwere chinoratidzirwa neasina kujairika mirau yeshuga yeropa, kazhinji semhedzisiro yekudzikira kwekunzwa kune iyo hormone insulin.

Beta glucans, iyo yakasungunuka fibers kubva kune oats, yakaratidza mabhenefiti eropa rekudzora shuga (,).

Zvine mwero zviyero zvebeta glucans kubva kumaoats zvakawanikwa kuenzanisa zvese glucose uye insulin mhinduro mushure mekudya kwakazara-carb (,,).

Mune vanhu vane chirwere cheshuga cheshuga uye yakasimba insulin kudzvinyirira, 4-vhiki yekudya kupindira neoatmeal kwakakonzera kuderedzwa kwe40% muyerogen insulin inodiwa pakudzikamisa huwandu hweshuga yeropa ().

Zvidzidzo zvinoratidza kuti beta glucans inogona kuvandudza insulin senzwi, kunonoka kana kudzivirira kutanga kwerudzi rwechipiri chirwere cheshuga, asi ongororo yekuongorora yakapedzisa kuti humbowo hahuenderani (,,,,).

Kubika oats akazara kunokonzera kushomeka kweglucose uye insulin mhinduro, asi mhinduro dzinowedzera zvakanyanya kana oats ikaiswa muupfu usati wabika (,,).

Dai kuwedzera kuzara

Kuzara kunoita basa rakakosha mukuyera kwesimba, sezvo kuchikumisa kubva pakudya kusvikira nzara yadzoka ().

Kuchinja kuzadza chiratidzo kunosanganiswa nekufutisa uye mhando 2 chirwere cheshuga (,).

Mune chidzidzo chinomiririra kuzara kwemakumi matatu neshanu chikafu chinowanzoitika, oatmeal inotara yechitatu yakazara uye kutanga pakati pezvikafu zvemangwanani ().

Mvura-inogadzikana tambo, senge beta glucans, inogona kuwedzera kuzadza nekunonoka kubuda mudumbu nekusimudzira kuburitswa kwemahormone ekuzara (, 7,).

Zvidzidzo zvevanhu zvinoratidza kuti oatmeal inogona kuwedzera kuzadza uye kudzikisira chishuwo kupfuura kugadzirira-kudya-zviyo zvemangwanani uye mamwe marudzi ezvokudya fiber (,,,).

Uyezve, oats akaderera mumacalorie uye akakwirira mune fiber uye nezvimwe zvine hutano zvinovaka, zvichivaita iwo akanakisa kuwedzera kune inoshanda uremu hwekudya.

Yakakura-isina gluten

Kudya-kwemahara-giridhi ndiyo mhinduro chete kune vanhu vanorwara nechirwere checiliac, pamwe nevanhu vazhinji vane huturu hwegluten.

Oats haina kuchena asi iine mhando yakafanana yeprotein inonzi avenin.

Zvidzidzo zvekiriniki zvinoratidza kuti zvine mwero kana kunyange hombe yakawanda yeoats yakachena inogona kushivirirwa nevanhu vazhinji vane chirwere chechiliac (,,,,,,).

Oats yakaratidzirwa kusimudzira kukosha kwehutano hwezvikafu zvisina guteni, ichiwedzera zvese zvicherwa uye fiber inotora (, 86).

Zvisinei, oats inogona kusvibiswa negorosi nokuti inowanzogadziriswa munzvimbo imwechete (,).

Naizvozvo, zvakakosha kuti vanhu vane chirwere checeliac vanongodya maoats anga aine guten-isina.

Zvimwe zvehutano zvinobatsira

Oats ane zvimwe zvishoma zvingabatsire.

Kudyisa maoats kuvacheche vadiki vari pasi pemwedzi mitanhatu yekuzvarwa kunoenderana nekuderera kwenjodzi yehuhma asima ().

Pamusoro pezvo, ongororo shoma dzinoratidza kuti oats inogona kusimudzira immune system yako, ichiwedzera kugona kwako kurwisa mabhakitiriya, mavairasi, fungi, uye zvipembenene ().

Muvakuru vakura, kudya oat bran fiber kunogona kusimudzira hutano hwese uye kudzikisira kudiwa kwemaraira (,,).

Oats inopa akati wandei mabhenefiti, kusanganisira yakaderedzwa cholesterol uye mashuga eropa. Uyezve, ivo vari kuzadza chaizvo uye zvakasununguka-isina girin - asi inogona kusvibiswa nezviyo zvine huturu.

Zvichida kudzikira kwemaoats

Oats kazhinji inoregererwa, isina mhedzisiro muvanhu vane hutano.

Nekudaro, vanhu vanoziva avenin vanogona kusangana nezviratidzo zvakashata, zvakafanana neizvo zvekusagadzikana kweguteni, uye vanofanirwa kusanganisa oats kubva pakudya kwavo (, 95, 96).

Zvakare, oats inogona kusvibiswa nedzimwe tsanga, senge gorosi, ichiita kuti ive isina kukodzera kune vanhu vane chirwere checliac kana chirwere chegorosi (,).

Ivo vamwe vanhu vanogonana kana kusashivirira gorosi kana imwe tsanga vanofanirwa kungotenga oats inosimbiswa seyakachena.

Oats kazhinji inoregererwa zvakanaka asi inogona kunge yakasvibiswa ne gluten. Vanhu vanoziva nezvegluten vanofanira kungodya oats yakachena, isina kusvibiswa.

Chinokosha

Oats ndeimwe yezviyo zvine hutano pasi rose uye sosi yakanaka yemavhitamini, zvicherwa, uye akasiyana makomputa emiti.

Beta glucans, rudzi rweyakagadziriswa fiber mune ino tsanga, inopa akawanda hutano hutano. Izvi zvinosanganisira cholesterol yakaderera, hutano hwemwoyo hwakanaka, uye yakaderedzwa shuga yeropa uye insulin mhinduro.

Uye zvakare, oats ari kuzadza uye anogona kudzikisira kudya uye nekukubatsira iwe kudya mashoma macalorie.

Kana iwe uchida kuziva nezvavo, unogona kuwedzera oats kuchikafu chako nhasi.