Izibonelelo ze-9 zezeMpilo kunye neZondlo ze-Oat Bran

Umxholo

• 1. Ipakishwe zizakha-mzimba
• 2. Phezulu kwii-Antioxidants
• 3. Ngamana Unciphisa Izifo Zengozi Yezifo Zentliziyo
• 4. Ngamana anganceda ukuLawula amanqanaba eswekile yegazi
• 5. Ngamana anokuthi axhase amathumbu aphilileyo
• 6. Ngamana angabonelela ngoNcedo kwiSifo seThumbu eliDumbisayo
• 7. Ngamana unokunciphisa umngcipheko wakho weColorectal Cancer
• 8. Ngamana angancedisa ukunciphisa umzimba
• 9. Kulula ukudibanisa kwisidlo sakho
• Umgca osezantsi

I-oats zithathwa ngokubanzi njengenye yeenkozo ezisempilweni onokuzitya, njengoko zipakishwe ngeevithamini, iiminerali ezininzi kunye nefayibha.

Iinkozo ze-oat (IAvena sativa) iyavunwa kwaye ilungiswe ukususa isikhumba esingaphandle esingenakutya. Okushiyekileyo yi-oat groat, ephinda iqhutyelwe phambili ukwenza i-oatmeal.

I-oat bran ngumaleko ongaphandle we-oat groat, ohleli nje phantsi kwenqanawa engenakutya. Ngelixa i-oat groats kunye ne-oats-cut-oats ngokwemvelo ziqulathe i-bran, i-oat bran nayo ithengiswa ngokwahlukeneyo njengemveliso yayo.

I-Oat bran inxulunyaniswa nezibonelelo ezininzi zempilo, njengokuphuculwa kolawulo lweswekile yegazi, ukusebenza kwamathumbu esempilweni, kunye noxinzelelo lwegazi olusezantsi kunye necholesterol.

Nazi izibonelelo ezili-9 zempilo kunye nesondlo se-oat bran.

1. Ipakishwe zizakha-mzimba

I-oat bran inomxholo olungeleleneyo wesondlo.

Ngelixa inamanani afanayo ee-carbs kunye namafutha njenge-oatmeal yesiqhelo, i-oat bran ineeprotein ezininzi kunye nefayibha- kunye neekhalori ezimbalwa. Iphakame ngokukodwa kwi-beta-glucan, uhlobo olunamandla lwefayibha enyibilikayo (1, 2,).

Ikomityi enye (219 gram) ye-oat bran ephekiweyo iqulethe ():

• Iikhalori: 88
• Iprotheni: 7 iigrem
• IiCarbs: Iigrama ezingama-25
• Amafutha: 2 iigrem
• Ifayibha: Iigrama ezi-6
• Thiamine: I-29% yeNgeniso yoSuku lwemihla ngemihla (i-RDI)
• Magnesium: Iipesenti ezingama-21 ze-RDI
• Iphosphorus: Iipesenti ezingama-21 ze-RDI
• Intsimbi: I-11% ye-RDI
• Zinc: I-11% ye-RDI
• URiboflavin: I-6% ye-RDI
• Potassium: I-4% ye-RDI

Ukongeza, i-oat bran ibonelela ngesixa esincinci se-folate, i-vitamin B6, i-niacin, kunye ne-calcium.

Ukutya okunesondlo kunye nomxholo wekhalori omninzi kwenza ukuba ibe sisondlo kakhulu.

I-oat bran i-gliten-free ngokwendalo kodwa inokuthi ibe ne-gluten ngexesha lokukhula okanye lokulungisa. Ukuba uyayiphepha i-gluten, jonga i-oat bran ebhalwe ngokukodwa ukuba ayina-gluten.

Isishwankathelo I-oat bran ipakisha iiprotein ezininzi kunye nefayibha kune-oats ekhawulezileyo okanye ekhawulezayo. Kukwindawo ephezulu kwiivithamini ezininzi eziphambili kunye neeminerali.

2. Phezulu kwii-Antioxidants

I-oat bran ngumthombo omkhulu wee-polyphenols, ezizezimolekyuli ezisekwe kwizityalo ezisebenza njenge-antioxidants.

I-Antioxidants ikhusela umzimba wakho kwiimolekyuli ezinokuba yingozi ezaziwa ngokuba ziiradical radicals. Kwimali ephezulu, ii-radicals zasimahla zinokubangela ukonakala kweseli okunxulunyaniswe nezifo ezingapheliyo ().

I-oat bran iphezulu kakhulu kwii-antioxidants xa kuthelekiswa namanye amalungu e-oat grain, kwaye ingumthombo olungileyo we-phytic acid, i-asidi ye-ferulic, kunye ne-avenanthramides enamandla ().

I-Avenanthramides lusapho lwee-antioxidants ezizodwa kwii-oats. Banxulunyaniswa nokuncipha kokudumba, iipropathi zentsholongwane, kunye namanqanaba oxinzelelo lwegazi (,,,).

Isishwankathelo I-oat bran iphezulu kwii-antioxidants ezininzi ezinokuthi zincede ekulweni izifo ezinganyangekiyo kwaye zibonelele ngezibonelelo zezempilo.

3. Ngamana Unciphisa Izifo Zengozi Yezifo Zentliziyo

Isifo sentliziyo sinoxanduva lokufa malunga nokusweleka kwaba-ntathu emhlabeni ().

Ukutya kudlala indima ebalulekileyo kwimpilo yentliziyo. Ukutya okuthile kunokuchaphazela ubunzima bomzimba wakho, uxinzelelo lwegazi, icholesterol, iswekile yegazi, kunye nezinye izinto ezinobungozi besifo sentliziyo.

I-oat bran inokunceda ukunciphisa umngcipheko othile, njenge-cholesterol ephezulu kunye noxinzelelo lwegazi.

Ukuqala, ngumthombo omkhulu we-beta-glucan, uhlobo lwefayibha enyibilikayo enyibilikayo emanzini ukuze yenze i-viscous, into efana nejeli kwindawo yakho yokwetyisa ().

I-Beta-glucans inokunciphisa inani le-cholesterol egazini lakho kuba bayanceda ukususa i-cholesterol ene-cholesterol-into encedisa ukwetyisa okunamafutha ().

Kuphononongo lwezifundo ezingama-28, ukusebenzisa iigrama ezi-3 okanye ngaphezulu kwe-oatbeta-glucan kunciphise i-LDL (embi) kunye ne-cholesterol iyonke ngo-0.25 mmol / L kunye no-0.3 mmol / L, ngokulandelelana ().

Olunye uphononongo luqaphele ukuba i-beta-glucans inokunciphisa ngokubonakalayo uxinzelelo lwegazi kunye ne-diastolic-amanani aphezulu kunye asezantsi kufundo, ngokulandelelana. Oku kuyinyani kubantu abadala abasempilweni kunye nabo banexinzelelo lwegazi esele likhona (,).

I-oat bran iqulethe i-avenanthramides, iqela lama-antioxidants elikhethekileyo kwi-oats. Olunye uphononongo lufumanise ukuba i-avenanthramides isebenza kunye nevithamini C ukuthintela i-LDL oxidation ().

I-cholesterol ye-LDL (embi) ye-cholesterol iyingozi kuba inxulumene nomngcipheko ophezulu wesifo sentliziyo ().

Isishwankathelo I-Oat bran iphezulu kwii-beta-glucans, uhlobo lwefayibha enyibilikayo enokunceda ukunciphisa i-cholesterol kunye noxinzelelo lwegazi- zizinto ezibini eziyingozi kwisifo sentliziyo.

4. Ngamana anganceda ukuLawula amanqanaba eswekile yegazi

Uhlobo lwe-2 yeswekile ngumcimbi wezempilo ochaphazela abantu abangaphezu kwezigidi ezingama-400 ().

Abantu abanalesi sifo bangasokola ukulawula amanqanaba eswekile yegazi. Ukulawulwa gwenxa kweswekile yegazi kunokukhokelela kubumfama, isifo sentliziyo, ukubetha, kunye neminye imiba yezempilo.

Ukutya okuphezulu kwifayibha enyibilikayo- njenge-oat bran- kunokunceda ukulawula amanqanaba eswekile yegazi.

Ifayibha enesinyibilikisi njenge-beta-glucan inceda ukucothisa ukwetyisa kunye nokufunxwa kwee-carbs kwindlela yakho yokwetyisa, ukuzinzisa amanqanaba eswekile yegazi ().

Ukujongwa kwakhona kwezifundo ezili-10 kubantu abanesifo seswekile sesi-2 kufumanise ukuba ukuchitha iigram ezi-6 ze-beta-glucan mihla le kwiiveki ezi-4 kunciphise amanqanaba eswekile yegazi. Ngaphezulu, i-3 gram okanye ngaphezulu kwe-beta-glucan kwiiveki ezili-12 kunciphise amanqanaba eswekile yegazi ngama-46% ().

Olunye uphononongo lubonisa ukuba ukutya i-oat bran ngaphambi okanye ecaleni kwesidlo esityebileyo se-carb kunokucothisa isantya seswekile engena kwigazi lakho, ngokunokwenzeka kumise i-spikes yegazi (,,).

Isishwankathelo I-Oat bran's fiber enyibilikayo inokuthintela i-spikes yegazi kunye nokulawula amanqanaba eswekile yegazi-ngakumbi kubantu abanesifo seswekile sesi-2.

5. Ngamana anokuthi axhase amathumbu aphilileyo

Ukuqunjelwa ngumcimbi oqhelekileyo ochaphazela ukuya kuthi ga kwiipesenti ezingama-20 zabantu kwihlabathi liphela ().

I-oat bran iphezulu kwifayibha yokutya, enceda ukuxhasa ukusebenza kwamathumbu asempilweni.

Ngapha koko, ikomityi enye (94 gram) ye-oat bran ekrwada ine-14.5 yeegram zentsinga. Amalunga nama-1.5 amaxesha ngaphezulu kwefayibha kune-oats ekhawulezayo okanye eqengqelekileyo ().

I-oat bran ibonelela ngefayibha enyibilikayo kunye nefayibha engenakunyibilika.

Ifayibha enanyibilikayo yenza into efana nejeli emathunjini akho, enceda ukuthoba isitulo. Ifayibha engenakunyibilika idlula emathunjini akho kodwa ingenza isitulo sibe bulkier kwaye kube lula ukudlula (,).

Uphando lubonisa ukuba i-oat bran inokunceda ekuxhaseni amathumbu asempilweni.

Olunye uphononongo kubantu abadala lubonakalise ukuba ukutya ii-oat-bran biscuits kabini ngemini kangangeeveki ezili-12 kunciphise iintlungu kwaye kuphuculwe ukuphindaphinda kunye nokuhambelana kokuhamba kwamathumbu ().

Olunye uphononongo lweeveki ezili-12 lwafumanisa ukuba i-59% yabantu abatya i-7-8 iigrem ze-oat bran yonke imihla bakwazi ukuyeka ukuthatha i-laxatives- njengoko i-oat bran yayisebenza ngokuchanekileyo ekunciphiseni ukuqunjelwa ().

Isishwankathelo I-oat bran iphezulu kuzo zombini ifiber enyibilikayo kunye ne-insoluble, enokunceda ekuqobeni ukuqhina nasekuxhaseni impilo yamathumbu.

6. Ngamana angabonelela ngoNcedo kwiSifo seThumbu eliDumbisayo

Ezona ntlobo zimbini ziphambili zesifo sokukrala kwamathumbu (IBD) sisifo sokukrala kwezilonda kunye nesifo sikaCrohn. Zombini zibonakaliswa kukudumba okungapheliyo kwamathumbu.

I-oat bran inokunceda ukubonelela ngoncedo kubantu abane-IBD.

Kungenxa yokuba i-oat bran iphezulu kwifayibha yokutya, ethi ibacteria yakho esempilweni ingaphuka iye kwi-fatty chain fatty acids (SCFAs), ezinjenge butyrate. I-SCFAs zinceda ukondla iiseli zekholoni kwaye zinokunciphisa ukudumba kwamathumbu (,).

Olunye uvavanyo lweeveki ezili-12 kubantu abane-ulcerative colitis bafumanisa ukuba ukutya i-60 gram ye-oat bran yonke imihla-ukubonelela nge-20 gram yefayibha-kunciphise iintlungu zesisu kunye neempawu ze-reflux. Ukongeza, inyuse kakhulu amanqanaba ekholoni ee-SCFA njenge-butyrate ().

Ukuphononongwa kubantu abadala abane-IBD kumisele ukuba ukutya rhoqo i-oats okanye i-oat bran kunokunceda ukukhulula iimpawu eziqhelekileyo, ezinjengokuqunjelwa kunye nentlungu ().

Oko kwathethi, zimbalwa kakhulu izifundo zabantu kwi-oat bran kunye ne-IBD. Uphando olungakumbi luyafuneka.

Isishwankathelo I-oat bran inokunceda ekunciphiseni iimpawu ze-IBD ngokondla iiseli zekholoni kunye nokunceda ukunciphisa ukudumba. Nangona kunjalo, kufuneka kwenziwe izifundo ezingakumbi zabantu.

7. Ngamana unokunciphisa umngcipheko wakho weColorectal Cancer

Umhlaza ongacacanga luhlobo lwesithathu oluqhelekileyo lomhlaza eUnited States ().

I-oat bran ineepropathi ezininzi ezinokunciphisa umngcipheko walo mhlaza.

Kokunye, iphezulu kwimicu enyibilikayo- njenge-beta-glucan- esebenza njengokutya kwetyhefu yebacteria yakho. Ezi bhaktheriya zivundisa ifayibha, evelisa ii-SCFA.

Ityhubhu yovavanyo kunye nezifundo zezilwanyana qaphela ukuba ii-SCFA zinokukhusela umhlaza wamathumbu ngokucinezela ukukhula kweeseli ezinomhlaza kunye nokunciphisa ukubulawa siseli somhlaza (,).

Ukongeza, i-oat bran ngumthombo omkhulu wee-antioxidants, ezinokucinezela ukukhula komhlaza.

Ityhubhu yovavanyo kunye nezifundo zezilwanyana zicebisa ukuba i-oat bran antioxidants- enje nge-avenanthramide-inokucinezela ukukhula okanye ukubulala iiseli zomhlaza eziluhlaza (,).

I-oat bran ithathwa njengenkozo epheleleyo-iyasebenza, ukuba ayibobuchwephesha- kuba iphezulu kwifayibha. Izifundo zabemi zidibanisa ukutya okunotye okuziinkozo kumngcipheko omncinci womhlaza onobala (,).

Nangona kunjalo, uphando olongezelelekileyo lomntu kule ndawo luyafuneka.

Isishwankathelo Izifundo zezilwanyana kunye novavanyo lweetyhubhu zibonisa ukuba ii-oat bran iikhompawundi zinokukhusela kumhlaza wesifo esingafaniyo, kodwa kufuneka izifundo ezingakumbi zabantu.

8. Ngamana angancedisa ukunciphisa umzimba

I-oat bran iphezulu kwifayibha enyibilikayo, enokukunceda ukucinezela ukutya kwakho.

Ukuqala, ifayibha enyibilikayo inokuphakamisa amanqanaba ehomoni anokunceda uzive ugcwele. Oku kubandakanya icholecystokinin (CKK), i-GLP-1, kunye ne-peptide YY (PYY) (,).

Inokunciphisa amanqanaba endlala, njenge-ghrelin (,).

Ukutya okukugcina ugcwele kunganceda ukunciphisa umzimba ngokunciphisa ikhalori ().

Umzekelo, olunye uphononongo lufumanise ukuba abantu abatye i-oat bran kwisidlo sakusasa baziva begcwele kwaye batya iikhalori ezimbalwa kwisidlo esilandelayo kunabo babenengqolowa esekwe kumbona ().

Isishwankathelo I-oat bran iphezulu kwifayibha enyibilikayo, enokuthi icinezele ama-hormone endlala kunye nokunyusa iihormoni ezizalisekileyo. Kananjalo, oku kunokunceda ukunciphisa umzimba.

9. Kulula ukudibanisa kwisidlo sakho

Kulula ukongeza i-oat bran kwimisebenzi yakho yemihla ngemihla.

Ishushu se-oat-bran sisisicelo esinye esimnandi. Uya kudinga:

• Ikomityi ye-1/4 (i-24 gram) ye-oat bran eluhlaza
• 1 indebe (240 ml) yamanzi okanye ubisi
• Ingca yetyuwa
• 1 ithisipuni yobusi
• I-1/4 ithisipuni yesinamoni yomhlaba

Okokuqala, yongeza amanzi okanye ubisi embizeni - kunye netyuwa-kwaye uyizise ukuba ibilise. Yongeza i-oat bran kwaye unciphise ubushushu kwisimmer, upheke imizuzu emi-3-5 ngelixa ushukumisa rhoqo.

Susa i-oat bran ephekiweyo, yongeza ubusi kunye nesinamon, kwaye uvuselele.

Unokudibanisa i-oat bran kwintlama yesonka kunye ne-muffin batter. Ngenye indlela, zama ukongeza i-oat bran eluhlaza kukutya okunje ngeesiriyeli, iyogathi, kunye nee-smoothies.

Isishwankathelo I-oat bran ilungile, inemisebenzi eyahlukeneyo, kwaye kulula ukuyongeza kwisidlo sakho. Yizame kwimpahla ebhakwe, njengengqolowa eshushu, okanye ufefe kwiindawo ezahlukeneyo zokutya okanye ukutya kwasekuseni.

Umgca osezantsi

I-oat bran ngumaleko ongaphandle we-oat groat kwaye igcwele izibonelelo zempilo.

Iphezulu kwi-fiber, iivithamini, iiminerali, kunye nee-antioxidants, ezinokunceda impilo yentliziyo, ulawulo lweswekile yegazi, ukusebenza kwamathumbu, kunye nokwehla kobunzima.

Eyona nto ibaluleke kakhulu, i-oat bran kulula ukuyongeza kwisidlo sakho. Yizame njengengqolowa ezimeleyo, kwiimpahla ezibhakiweyo, okanye kwi-snack oyithandayo.