Umbhali: Virginia Floyd
Umhla Wokudalwa: 7 Eyethupha 2021
Hlaziya Umhla: 16 Eyenkanga 2024
Anonim
OVERNIGHT OATS | easy, healthy breakfast & 6 flavor ideas!
Ividiyo: OVERNIGHT OATS | easy, healthy breakfast & 6 flavor ideas!

Umxholo

Oats luhlobo lweenkozo zesiriyeli. Abantu bahlala betya imbewu yesityalo (i-oat), amagqabi kunye nesiqu (i-oat straw), kunye ne-oat bran (umaleko ongaphandle weoats). Abanye abantu basebenzisa la malungu esityalo ukwenza amayeza.

I-oat bran kunye ne-oats iphela zisetyenziselwa isifo sentliziyo kunye ne-cholesterol ephezulu. Zikwasetyenziselwa uxinzelelo lwegazi oluphezulu, isifo seswekile, umhlaza, ulusu olomileyo, kunye nezinye iimeko ezininzi, kodwa abukho ubungqina benzululwazi obuxhasa ezi zinto zisetyenziswayo.

Amayeza endalo aVimba weDatha Ukusebenza kwexabiso ngokusekwe kubungqina besayensi ngokwala manqanaba alandelayo: Ukusebenza, ukusebenza ngokukuko, okunokwenzeka ukuba kusebenze, okungenzeka kungasebenzi, kunokwenzeka ukungasebenzi, ukungasebenzi, kunye nobungqina obungonelanga bokulinganisa.

Ukulinganiswa kokusebenza kwe IIMPAWU zezi zilandelayo:

Kusenokwenzeka ukuba iyasebenza ...

  • Isifo sentliziyo. Iimveliso ze-Oat ziqulathe isixa esikhulu sefayibha. Ukutya okuphezulu kwifayibha enyibilikayo kunokusetyenziswa njengenxalenye yokutya okunamafutha asezantsi, ukutya okune-cholesterol encinci ukuthintela isifo sentliziyo. Uphando lubonisa ukuba umntu kufuneka atye ubuncinci i-3.6 gram yefayibha enyibilikayo yonke imihla ukunciphisa umngcipheko wesifo sentliziyo.
  • Cholesterol ephezulu. Ukutya i-oats, i-oat bran, kunye nezinye iifayibha ezinokunyibilika zinokunciphisa ngokuthobekileyo i-cholesterol "engalunganga" ye-lipoprotein (LDL) xa isetyenziswa njengenxalenye yokutya okunamafutha amaninzi. Kwigram nganye yefayibha enyibilikayo (i-beta-glucan) esetyenzisiweyo, iyonke i-cholesterol iyancipha malunga ne-1.42 mg / dL kunye ne-LDL malunga ne-1.23 mg / dL. Ukutya i-3-10 iigremu zefayibha enyibilikayo kunokunciphisa i-cholesterol iyonke malunga ne-4-14 mg / dL. Kodwa kukho umda. Imilinganiselo yefayibha enyibilikayo engaphezulu kwe-10 gram ngemini ayibonakali inyusa ukusebenza.
    Ukutya izitya ezintathu ze-oatmeal (i-28 gram servings) yonke imihla kunokunciphisa i-cholesterol iyonke malunga ne-5 mg / dL. Iimveliso ze-oat bran (i-oat bran muffins, i-oat bran flakes, i-oat bran Os, njl.njl.) Zinokwahluka ngokwazi kwazo ukunciphisa i-cholesterol, kuxhomekeke kumxholo wefayibha yonke enyibilikayo. Iimveliso ze-oat zizonke zinokusebenza ngakumbi ekwehliseni i-LDL kunye ne-cholesterol iyonke kunokutya okune-oat bran kunye ne-beta-glucan soluble fiber.
    I-FDA icebisa ukuba malunga ne-3 gram yefayibha enyibilikayo ithathwe yonke imihla ukuthoba amanqanaba e-cholesterol egazini. Nangona kunjalo, le ngcebiso ayihambelani neziphumo zophando; Ngokwezifundo zeklinikhi ezilawulwayo, ubuncinci i-3.6 iigram zefayibha enyibilikayo yonke imihla iyafuneka ukunciphisa i-cholesterol.

Inokwenzeka ukuba isebenze ...

  • Seswekile. Ukutya i-oats kunye ne-oat bran kwiiveki ezi-4-8 kunciphisa ngaphambi kokutya iswekile yegazi, iiyure ezingama-24 zeswekile yegazi, kunye namanqanaba e-insulin kubantu abane-2 yeswekile. Ukutya i-50-100 gram ye-oats endaweni yezinye iicarbohydrate kunciphisa emva kokutya iswekile yegazi kwabanye abantu. Ixesha elide, ukutya i-100 gram ye-oats endaweni yezinye i-carbohydrate kunesiphumo esona sihlala ixesha elide kwiglucose yegazi. Ukutya i-oats kunokunceda ukunciphisa amanqanaba e-cholesterol kubantu abanesifo seswekile.
  • Umhlaza wesisu. Abantu abatya ukutya okunefayibha ephezulu, njenge-oats kunye ne-oat bran, babonakala benomngcipheko ophantsi womhlaza wesisu.

Kusenokwenzeka ukuba ayisebenzi ...

  • Umhlaza wekolon, umhlaza we-rectal. Abantu abadla i-oat bran okanye i-oats ababonakali benomngcipheko omncinci womhlaza wekolon. Kwakhona, ukutya i-oat bran fiber ayihambelani nomngcipheko omncinci wokuphindaphinda kwe-colon tumor.
  • Igazi elonyukayo. Ukutya i-oats njenge-oatmeal okanye i-oat cereal ayinciphisi uxinzelelo lwegazi kumadoda anexinzelelo lwegazi.

Akukho bungqina baneleyo bokulinganisa ukusebenza ...

  • I-eczema (i-atopic dermatitis). Uphando lwakwangoko lubonisa ukuba ukusebenzisa ukhilimu oqukethe ii-oats ze-colloidal kunokunceda ukunciphisa iimpawu zokhwekhwe. Kubantu abasebenzisa ioyile equkethe i-steroid ebizwa ngokuba yi-fluocinolone ukunciphisa iimpawu zeczema, ukusebenzisa ukhilimu oqukethe ii-colloidal oats kunceda ukugcina nasiphi na isibonelelo.
  • Umhlaza webele. Ukutya ii-oats ezininzi ngaphambi kokuba kufunyaniswe ukuba unesifo somhlaza webele kunokunceda abasetyhini abanomhlaza wamabele baphile ixesha elide.
  • Imemori kunye nezakhono zokucinga (umsebenzi wokuqonda). Uphando lwakwangoko lubonisa ukuba ukuthatha isicatshulwa esithile se-oats eluhlaza (i-Neuravena) kunokuphucula isantya sokusebenza kwengqondo kubantu abadala abasempilweni.
  • Ulusu olomileyo. Sebenzisa into yokuthambisa ene-colloidal oat extract kubonakala kuphucula ulusu olomileyo.
  • Ubuhlungu bemisipha obubangelwa kukuzilolonga. Uphando lwakwangoko lubonisa ukuba ukutya ii-cookies ezinomgubo we-oat kunokunceda ukunciphisa ukukhathazeka kwezihlunu kwiintsuku ezisemveni kokuzilolonga.
  • Utshintsho kwindlela amafutha asasazwa ngayo emzimbeni kubantu abathatha amayeza e-HIV. Ukutya ukutya okunesinga eliphezulu, kubandakanya i-oats, ene-eneji eyaneleyo kunye neeproteni kunokuthintela ukuqokelelana kwamafutha kubantu abane-HIV. Ukonyuka kwe-gram kwi-fiber yokutya iyonke kunokunciphisa umngcipheko wokuqokelelwa kwamafutha nge-7%.
  • Ukuhlelwa kweempawu ezonyusa umngcipheko wesifo seswekile, isifo sentliziyo, kunye nokubetha (isifo se-metabolic syndrome). Uphando lwakwangoko lubonisa ukuba ukongeza i-oats kwisidlo esezantsi sekhalori akubonakali ngathi kunaso nasiphi na isibonelelo esongezelelweyo ekunciphiseni ubunzima, amafutha egazini, uxinzelelo lwegazi, okanye iswekile yegazi kubantu abane-metabolic syndrome.
  • Ukurhawuzelela. Uphando lwakwangoko lubonisa ukuba ukusebenzisa into yokuthambisa ene-oats kunciphisa ukurhawuzelela ulusu kubantu abanesifo sezintso. I-lotion ibonakala isebenza kunye nokuthatha i-antihistamine hydroxyzine 10 mg.
  • Ukubetha. Ukutya i-oats kanye ngeveki endaweni yamaqanda okanye isonka esimhlophe kunokunceda ukuthintela ukubetha.
  • Uhlobo lwesifo sokukrala kwamathumbu (ulcerative colitis). Uphando lwakwangoko lubonisa ukuba ukuthatha imveliso ethile esekwe kwi-oat (Profermin) ngomlomo kunokunciphisa iimpawu kunye nokuthintela ukuphindaphinda kwesifo sezilonda.
  • Ixhala.
  • Ukuphulukana nolawulo lwesinyi (ukungabikho komchamo).
  • Ukuqunjelwa.
  • Urhudo.
  • Ukuphambuka.
  • Igawuthi.
  • Ingxaki yexesha elide yamathumbu amakhulu ebangela iintlungu zesisu (isifo esiswini esinokucaphuka okanye i-IBS).
  • Isifo samathambo (RA).
  • Osteoarthritis.
  • Ukudinwa.
  • Ukudinwa okungapheliyo (i-CFS).
  • Ukurhoxa kwi-heroin, morphine, kunye nezinye iziyobisi ze-opioid.
  • Isifo senyongo.
  • Umkhuhlane (umkhuhlane).
  • Khohlela.
  • Umqwebedu.
  • Ukuphilisa amanxeba.
  • Rough, isikhumba esinamaxolo esikhumbeni nasebusweni (seborrheic dermatitis).
  • Amabala.
  • Ukutsha.
  • Ezinye iimeko.
Ubungqina obungakumbi buyafuneka ukukala i-oats kwezi zinto zisetyenziswayo.

I-Oats inokunceda ukunciphisa i-cholesterol kunye namanqanaba eswekile yegazi kunye nolawulo lokutya ngokubangela ukuziva uzele. I-oat bran inokusebenza ngokuthintela ukufunxwa emathunjini ezinto ezinegalelo kwisifo sentliziyo, i-cholesterol ephezulu kunye nesifo seswekile. Xa isetyenziswa kulusu, ii-oats zibonakala ngathi zinciphisa ukudumba.

Xa kuthathwa ngomlomo: I-oat bran kunye ne-oats epheleleyo NGOKUKHUSELEKILEYO kubantu abaninzi xa isetyenziswa kwisixa esifumaneka ekutyeni. I-oats inokubangela irhasi yamathumbu kunye nokuqunjelwa. Ukunciphisa iziphumo ebezingalindelekanga, qala ngedosi esezantsi kwaye unyuse kancinci ukuya kwisixa osifunayo. Umzimba wakho uya kusetyenziselwa i-oat bran kunye nemiphumo emibi iya kuhamba.

Xa isetyenziswa eluswiniI-Lotion equkethe i-oat extract UKHUSELEKO OLUNOKWENZEKA ukusebenzisa kulusu. Ukubeka iimveliso eziqukethe i-oat esikhumbeni kunokubangela ukuba abanye abantu babe ne-rash.

Amanyathelo okhuseleko kunye nezilumkiso:

Ukukhulelwa kunye nokuncancisa: I-oat bran kunye ne-oats epheleleyo NGOKUKHUSELEKILEYO xa ungeniswe ngabafazi abakhulelweyo nabancancisayo kwixabiso elifumaneka kukutya.

Isifo seCeliacAbantu abanesifo se-celiac akufuneki batye i-gluten. Abantu abaninzi abanesifo se-celiac baxelelwa ukuba bakuphephe ukutya ii-oats kuba zinokungcoliswa yingqolowa, irye, okanye irhasi, ene-gluten. Nangona kunjalo, kubantu abangenazo iimpawu ubuncinci iinyanga ezi-6, ukutya amanani alinganisiweyo e-oats emsulwa, engangcolisekanga kubonakala kukhuselekile.

Ukuphazamiseka kwendlela yokugaya ukutya kubandakanya isisu, isisu kunye namathumbu: Kuphephe ukutya iimveliso ze-oat. Iingxaki zokugaya ukutya ezinokwandisa ubude bexesha elithathwayo ekutyeni kokutya kwakho zinokuvumela i-oats ukuba ibambe amathumbu akho.

Iphakathi
Lumka ngale nhlanganisela.
I-insulin
I-Oats inokunciphisa inani le-insulin efunekayo ukulawula iswekile yegazi kubantu abane-2 yeswekile. Ukuthatha i-oats kunye ne-insulin kunokubangela ukuba iswekile esegazini lakho ibe sezantsi kakhulu. Jonga eswekile yegazi lakho ngokusondeleyo. Umthamo we-insulin yakho unokufuna ukuba utshintshwe.
Amayeza eswekile (iziyobisi zeAntidiabetes)
I-oats inokunciphisa iswekile yegazi. Amayeza eswekile asetyenziselwa ukunciphisa iswekile yegazi. Ukuthatha i-oats kunye namayeza eswekile kunokubangela ukuba iswekile egazini lakho lihle kakhulu. Jonga eswekile yegazi lakho ngokusondeleyo. Umthamo weyeza lakho leswekile unokufuna ukuba utshintshwe.

Amanye amayeza asetyenziselwa isifo seswekile aquka i-glimepiride (Amaryl), i-glyburide (i-DiaBeta, i-Glynase PresTab, i-Micronase), i-insulin, i-pioglitazone (i-Actos), i-rosiglitazone (i-Avandia), i-chlorpropamide (i-Diabinese), i-glipizide (i-Glucotrol), i-tolbutamide (i-Orinase), .
Iherbs kunye nezongezo ezinokunciphisa iswekile yegazi
I-Oats inokunciphisa amanqanaba eswekile yegazi. Ukuyisebenzisa ngamanye amayeza okanye izongezo ezinesiphumo esifanayo kunokunciphisa amanqanaba eswekile yegazi kakhulu. Kulumkele ukudibanisa. Eminye imifuno enokuthi yehlise iswekile yegazi yi-devil's claw, i-fenugreek, igalikhi, i-guar gum, i-chestnut yehashe, i-Panax ginseng, i-psyllium, kunye ne-ginseng yaseSiberia.
Akukho kunxibelelana kwaziwayo nokutya.
La machiza alandelayo afundwe kuphando lwezesayensi:

NGOMLOMO:
  • Isifo sentliziyoIimveliso ze-oat eziqulethe i-3.6 gram ye-beta-glucan (ifayibha enyibilikayo) yonke imihla, njengenxalenye yokutya okunamafutha asezantsi, ukutya okune-cholesterol encinci. Ikomityi enesiqingatha (iigram ezingama-40) zeQuaker oatmeal iqulethe 2 iigram ze-beta-glucan; ikomityi enye (30 gram) yee-Cheerios iqulethe igram enye ye-beta-glucan.
  • Kuba cholesterol ephezulu: 56-150 iigremu zeemveliso ze-oat ezifana ne-oat bran okanye i-oatmeal, ene-3.6-10 gram ye-beta-glucan (ifayibha enyibilikayo) yonke imihla njengenxalenye yokutya okunamafutha asezantsi. Ikomityi enesiqingatha (iigram ezingama-40) zeQuaker oatmeal iqulethe iigram ezi-2 ze-beta-glucan; ikomityi enye (30 gram) yee-Cheerios iqulethe igram enye ye-beta-glucan.
  • Ukwehlisa amanqanaba eswekile yegazi kwizigulana ezinesifo seswekile sesi-2Ukutya okuphezulu kwefayibha njengeemveliso ze-oat ezipheleleyo eziqulathe ukuya kwi-25 yeegramu zefayibha enyibilikayo zisetyenziswa yonke imihla. I-38 gram ye-oat bran okanye i-75 gram ye-oatmeal eyomileyo iqulethe malunga ne-3 gram ye-beta-glucan.
Avena, Avena Fructus, Avena byzantina, Avena orientalis, Avena sativa, Avena volgensis, Avenae Herba, Avenae Stramentum, Kuphephe, Ukuphepha Entière, Avoine Sauvage, Cereal Fiber, Colloidal Oatmeal, Fibre yezidlo, Fine Alinea, , IFibre d'Avoine, Folle Avoine, Green Oat, Green Oat Grass, Groats, Gruau, Haber, Hafer, Oat, Oat Bran, Oat Fiber, Oat Flour, Oat Fruit, Oat Grain, Oat Grass, Oat Herb, Oat Straw, Oat Tops, Oatstraw, Oatmeal, Oats, Paille, Paille d'Avoine, Porridge, Rolled Oats, Son d'Avoine, Straw, Whole Oat, Whole Oats, Wild Oat, Wild Oat Herb, Wild Oats Milky Imbewu .

Ukuze ufunde okungakumbi malunga nokubhalwa kweli nqaku, nceda ubone Amayeza endalo aVimba weDatha indlela yokusebenza.


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