Oats 101: Amanqaku esondlo kunye neziBonelelo zezeMpilo

Umxholo

• Iinyani ngesondlo
• IiCarbs
• Isitashi
• Ifayibha
• Iiproteni
• Iivithamini kunye neeminerals
• Olunye uhlobo lwezityalo
• Izibonelelo zempilo zeoats
• Ngaba ukunciphisa cholesterol
• Ngamana ukuthintela uhlobo 2 seswekile
• Ngamana unokunyusa ukuzaliseka
• Ubukhulu becala awunayo i-gluten
• Ezinye izibonelelo zempilo
• Izinto ezinokubakho ezantsi zeoyile
• Umgca wezantsi

Ihabhu (IAvena sativaziisiriyeli eziziinkozo ezipheleleyo ezikhuliswa ikakhulu eMntla Melika naseYurophu.

Ngumthombo olunge kakhulu wefayibha, ngakumbi i-beta glucan, kwaye ziphezulu kwiivithamini, iiminerali, kunye nee-antioxidants.

I-oats iyonke kuphela komthombo wokutya we-avenanthramides, iqela elikhethekileyo le-antioxidants ekukholelwa ukuba liyakhusela kwisifo sentliziyo.

Ngenxa yezibonelelo zabo ezininzi, njengokunciphisa iswekile yegazi kunye namanqanaba e-cholesterol, ii-oats zifumene ingqalelo ebonakalayo njengokutya kwezempilo (,,, 4).

Ziqhele ukusongelwa okanye ukutyunyuzwa kwaye zinokutyiwa njenge-oatmeal (isidudu) okanye zisetyenziswe kwimpahla ebhakwe, isonka, i-muesli, kunye negranola.

I-oats epheleleyo-ingqolowa ibizwa ngokuba yi-oat groats. Zisoloko ziqengqeleka okanye zityunyuzwe zibe ziiflakes eziflethiweyo kwaye zithotywe kancinci ukuvelisa i-oatmeal.

Ngokukhawuleza, okanye ngephanyazo, i-oatmeal yenziwa nge-oats ezicekeceke kancinci okanye ezisikiweyo ezifunxa amanzi ngokulula kwaye ke zipheke ngokukhawuleza.

I-bran, okanye i-fiber enezitye ezingaphandle zengqolowa, ihlala ityiwa ngokwahlukeneyo njengengqolowa, kunye ne-muesli, okanye kwizonka.

Eli nqaku likuxelela yonke into oyifunayo malunga neoats.

Iinyani ngesondlo

Inyaniso yesondlo yee-ounces eziyi-3.5 (100 grams) ze-oats eluhlaza yile ():

• Iikhalori: 389
• Amanzi: 8%
• Iprotheni: 16.9 iigram
• IiCarbs: 66.3 iigrem
• Iswekile: 0 iigramu
• Ifayibha: 10.6 iigram
• Amafutha: 6.9 iigrem

IiCarbs

IiCarbs zenza ama-66% eeats ngobunzima obomileyo.

Malunga ne-11% yee-carbs yi-fiber, ngelixa i-85% isisitatshi. I-Oats ziphantsi kakhulu kwiswekile, ine-1% kuphela evela kwi-sucrose.

Isitashi

Isitashi, esineeketanga ezinde zeemolekyuli zeswekile, lelona candelo likhulu le-oats.

Isitatshi kwi-oats sahlukile kunesitatshi kwezinye iinkozo. Unomxholo ophezulu weoli kunye ne-viscosity ephezulu, ekwaziyo ukubopha ngamanzi (6, 7, 8).

Iintlobo ezintathu zesitatshi zifumaneka kwi-oats (, 10, 11):

• Isitashi esetyiswe ngokukhawuleza (7%). Olu hlobo luye lwaphuka ngokukhawuleza luze lufakwe njenge-glucose.
• Isitashi esicolekileyo kancinci (22%). Le fom yaphulwe kwaye yangena kancinci kancinci.
• Isitatshi esimelana (25%). Umsebenzi wesitatshi oxhathisayo ofana nefayibha, ukuphepha ukugaya kunye nokuphucula impilo yamathumbu ngokondla ibacteria yakho.

Ifayibha

Ipakethe ye-oats iyonke iphantse ibe yi-11% yefayibha, kwaye isidudu sine-1.7% yefayibha.

Uninzi lwefayibha kwi-oats luyanyibilika, ubukhulu becala ifayibha ebizwa ngokuba yi-beta glucan.

I-Oats ikwabonelela ngemicu engenakunyibilika, kubandakanya i-lignin, i-cellulose, kunye ne-hemicellulose (12).

I-Oats ibonelela ngefayibha enyibilikayo kunezinye iinkozo, ekhokelela ekucoleni kancinci, ukwanda kokugcwala, kunye nokucinezelwa komnqweno wokutya (,).

I-oat beta glucans enyibilikayo yahlukile phakathi kweentsinga, njengoko zinokwenza isisombululo esinjenge-gel kwindawo yoxinaniso esezantsi.

I-Beta glucan ine-2.3-8.5% ye-oats eluhlaza, iphelele, ikakhulu egxile kwi-oat bran (15, 16).

I-Oat beta glucans yaziwa ngokuhlisa amanqanaba e-cholesterol kunye nokwandisa imveliso ye-bile acid. Kukholelwa ukuba ukunciphisa iswekile yegazi kunye namanqanaba e-insulin emva kwesidlo esityebileyo se-carb (17,,, 20).

Ukusetyenziswa kwemihla ngemihla kwee-beta glucans kubonisiwe kwehlisa i-cholesterol, ngakumbi i-LDL (embi) ye-cholesterol, kwaye kunganciphisa umngcipheko wesifo sentliziyo ().

Iiproteni

I-Oats ngumthombo olungileyo weprotein esemgangathweni ngo-11-17% wobunzima obomileyo, obuphezulu kunezinye iinkozo ezininzi ().

Iprotein enkulu kwi-oats - kwi-80% yomxholo opheleleyo - yi-avenalin, engafumanekiyo nakwezinye iinkozo kodwa iyafana neeproteni zemidumba.

Iprotein encinci ye-avenin inxulumene nengqolowa ye-gluten. Nangona kunjalo, i-oats emsulwa ithathwa njengekhuselekileyo kubantu abaninzi abane-gluten intolerance (,).

Ii-carbs kwii-oats ubukhulu becala zii-starch kunye nefayibha. I-Oats ipakisha iiprotheyini ezininzi kunye namanqatha kunezinye iinkozo ezininzi kwaye zingumthombo olungileyo we-beta glucan, ifiber eyahlukileyo, enyibilikayo edityaniswa nezibonelelo ezininzi zempilo.

Iivithamini kunye neeminerals

I-oats ziphezulu kwiivithamini kunye neeminerals, kubandakanya:

• Manganese. Ngokwesiqhelo ifunyenwe kumanani aphezulu kwiingqolowa ezipheleleyo, lo mkhondo wamaminerali ubalulekile kuphuhliso, ukukhula, kunye imetabolism ().
• Iphosphorus. Le minerali ibalulekile kwimpilo yethambo kunye nasekugcinweni kwethishu ().
• Ubhedu. Iminerali ye-antioxidant ihlala isilela kukutya kwaseNtshona, ikopolo ithathwa njengebalulekileyo kwimpilo yentliziyo ().
• Vitamin B1. Ikwabizwa ngokuba yi-thiamine, le vithamini ifumaneka kukutya okuninzi, kubandakanya iinkozo, iimbotyi, amandongomane kunye nenyama.
• Intsimbi. Njengenxalenye yehemoglobin, iprotein ejongene nokuhambisa ioksijini egazini, intsimbi ibaluleke kakhulu ekutyeni komntu.
• Selenium. Le antioxidant ibalulekile kwiinkqubo ezahlukeneyo emzimbeni wakho. Amanqanaba asezantsi e-selenium ayanyaniswa nomngcipheko okhulayo wokufa ngaphambi kwexesha kunye nokungasebenzi kakuhle komzimba kunye nokusebenza kwengqondo ().
• Magnesium. Rhoqo kusilela ekutyeni, le minerali ibalulekile kwiinkqubo ezininzi emzimbeni wakho ().
• Izinki. Le minerali ithatha inxaxheba kwiimpawu ezininzi zemichiza emzimbeni wakho kwaye ibalulekile kwimpilo iyonke ().

I-Oats inikezela ngeevithamini ezininzi kunye neeminerali ezininzi, ezinje ngemanganese, i-phosphorus, ithusi, iivithamini ze-B, i-iron, i-selenium, i-magnesium kunye ne-zinc.

Olunye uhlobo lwezityalo

I-oats iyonke ityebile kwii-antioxidants ezinokubonelela ngezibonelelo ezahlukeneyo zempilo. Ezona zixhobo zazo zibalulekileyo zibandakanya (,, 32,):

• IAvenathramides. Ifunyanwa kuphela kwi-oats, ii-avenathramides lusapho lwee-antioxidants ezinamandla. Banokunciphisa ukudumba kwimithambo yakho kwaye balawule uxinzelelo lwegazi (,,).
• I-asidi yeFerulic. Le yeyona nto ixhaphakileyo kwi-polyphenol antioxidant kwi-oats kunye nezinye iinkozo zesiriyeli (12, 37).
• Iphytic acid. Uninzi oluninzi kwi-bran, i-phytic acid inokuphazamisa ukufunxwa kwamaminerali, afana nentsimbi kunye ne-zinc (12,).

I-oats kuphela komthombo wokutya wee-antioxidants ezinamandla ezibizwa ngokuba yi-avenathramides. Zine-asidi ye-ferulic kunye ne-phytic acid.

Izibonelelo zempilo zeoats

Iingcali zibonisa i-oats eneentlobo ngeentlobo zezibonelelo zempilo, kubandakanya uxinzelelo lwegazi olusezantsi kunye nokunciphisa umngcipheko wokutyeba kakhulu kunye nohlobo lwesibini lweswekile. Ezi nzuzo ziphambili zidweliswe apha ngezantsi (,,,,,).

Ngaba ukunciphisa cholesterol

Izifundo ziye zaqinisekisa kaninzi ukuba i-oats inokuhlisa amanqanaba e-cholesterol, anokunciphisa umngcipheko wesifo sentliziyo (,,,).

Isifo sentliziyo sesona sizathu siphambili sokufa kwihlabathi liphela, kwaye i-cholesterol ephezulu yeyona nto iphambili emngciphekweni-ngakumbi i-LDL (embi) ye-cholesterol (,).

Amandla e-Oats okwehlisa i-cholesterol ikakhulu inxulunyaniswa nomxholo we-beta glucan (,,,,).

I-Beta glucan inokucothisa ukufunxwa kwakho kwamafutha kunye ne-cholesterol ngokwandisa i-viscosity yokutya okutyileyo ().

Nje ukuba ube semathunjini akho, iyabophelela kwi-cholesterol ene-cholesterol eninzi, eveliswa sisibindi ukunceda ukwetyisa. I-Beta glucan emva koko ihambisa ezi asidi kwi-digestive tract yakho kwaye ekugqibeleni iphume emzimbeni wakho.

Ngokwesiqhelo, ii-bile acid ziphinda zibuyiselwe kwinkqubo yakho yokwetyisa, kodwa i-beta glucan inqanda le nkqubo, ekhokelela ekunciphiseni amanqanaba e-cholesterol (56).

Abasemagunyeni bazimisele ukuba ukutya okuqukethe ubuncinci i-3 gram ye-beta glucan ngemini kunokunciphisa umngcipheko wesifo sentliziyo (57).

Ngamana ukuthintela uhlobo 2 seswekile

Uhlobo lwe-2 lweswekile sele luxhaphake kakhulu kwiminyaka yakutshanje.

Esi sifo sibonakaliswa ngummiselo ongaqhelekanga weswekile yegazi, ngesiqhelo sisiphumo sokuhla kobuntununtunu kwihomoni ye-insulin.

I-Beta glucans, iifayibha ezinyibilikayo ezivela kwi-oats, zibonise izibonelelo zolawulo lweswekile yegazi (,).

Amanani athobekileyo e-beta glucans avela kwi-oats afunyenwe amodareyitha zombini i-glucose kunye neempendulo ze-insulin emva kokutya okune-carb (,,).

Kubantu abanesifo seswekile sesi-2 kunye nokunganyangeki kakhulu kwe-insulin, i-4-iveki yokungenelela kokutya kunye ne-oatmeal kukhokelele ekunciphiseni i-40% kwi-insulin idosi efunekayo yokuzinzisa amanqanaba eswekile yegazi ().

Izifundo zicebisa ukuba i-beta glucans inokuphucula ubuntununtunu be-insulin, ukulibaziseka okanye ukuthintela ukuqala kohlobo lwe-2 yeswekile, kodwa uphononongo luye lwagqiba ukuba ubungqina abuhambelani (,,,,).

I-oats epheleleyo ebilisiweyo ibangela iswekile ephantsi kunye neempendulo ze-insulin, kodwa iimpendulo zonyuka kakhulu ukuba ii-oats zigalelwe umgubo ngaphambi kokupheka (,,).

Ngamana unokunyusa ukuzaliseka

Ukugcwala kudlala indima ebalulekileyo kulungelelwaniso lwamandla, njengoko kukuyekisa ekutyeni kude kubuye indlala ().

Ukutshintshwa kwento etshintshileyo kunxulunyaniswa nokutyeba kakhulu kunye nohlobo 2 lweswekile (,).

Kwinqanaba lokufunda ukuzaliseka kokutya okuqhelekileyo okungama-38, i-oatmeal ibekwe kwindawo yesithathu iyonke kwaye kuqala phakathi kokutya kwasekuseni ().

Iintsinga ezinyibilika emanzini, ezinjenge-beta glucans, zinokunyusa ukuzala ngokulibazisa ukukhupha isisu kunye nokukhuthaza ukukhutshwa kwehormoni epheleleyo,, 7,).

Izifundo zoluntu zityhila ukuba i-oatmeal inokunyusa ukuzala kunye nokunciphisa ukutya ngakumbi kunokutya okulungele ukutya okuziinkozo kunye nezinye iintlobo zefayibha yokutya (,,,).

Kwaye ii-oats ziphantsi kweekhalori kunye nefayibha ephezulu kunye nezinye izakhamzimba ezisempilweni, ezenza ukuba zibe sisongezo esihle kakhulu ekutyeni okunciphisa umzimba.

Ubukhulu becala awunayo i-gluten

Ukutya okungahambisani ne-gluten sesona sisombululo kubantu abanengxaki yesifo se-celiac, kunye nabantu abaninzi abanolwazelelelo lwe-gluten.

I-oats ayinayo i-glutenous kodwa iqulethe uhlobo olufanayo lweprotheni ebizwa ngokuba yi-avenin.

Ucwaningo lwezonyango lubonisa ukuba i-oats ecocekileyo okanye enkulu kakhulu inokunyamezelwa ngabantu abaninzi abanesifo se-celiac (,,,,,,).

I-Oats ibonakalisiwe ukuphucula ixabiso lesondlo lokutya okungenagluten, ukwandisa zombini izimbiwa kunye nefayibha engenayo (, 86).

Nangona kunjalo, i-oats inokungcoliswa ngengqolowa kuba ihlala iqhutywa kumalungiselelo afanayo (,).

Ke ngoko, kubalulekile ukuba abantu abanesifo se-celiac batye kuphela ii-oats eziqinisekiswe ukuba azina-gluten.

Ezinye izibonelelo zempilo

I-Oats inezinye izibonelelo ezimbalwa ezinokubakho.

Ukondla ii-oats kwiintsana ezincinci ezingaphantsi kweenyanga ezintandathu ubudala kunxulunyaniswa nokwehla komngcipheko wesifuba somntwana ().

Ukongeza, uphononongo oluthile lubonisa ukuba i-oats inokuwonyusa amajoni akho omzimba, ukuphucula amandla akho okulwa neebhaktiriya, iintsholongwane, ukungunda, kunye neentsholongwane ().

Kubantu abadala abadala, ukutya i-oat bran fiber kunokuphucula impilo kunye nokunciphisa isidingo selaxatives (,,).

I-Oats inikezela ngezibonelelo ezininzi, kubandakanya ukunciphisa i-cholesterol kunye namanqanaba eswekile yegazi. Ngaphezu koko, zizalisa kakhulu kwaye zingenayo i-gluten-kodwa zinokungcoliseka ziinkozo ezinegluten.

Izinto ezinokubakho ezantsi zeoyile

I-oats zihlala zinyamezeleka, ngaphandle kweziphumo ezibi kubantu abasempilweni.

Nangona kunjalo, abantu abanomdla kwi-avenin banokufumana iimpawu ezimbi, ezifanayo nezo zokunganyamezelani kwe-gluten, kwaye kufuneka zingabandakanyi i-oats ekudleni kwabo (, 95, 96).

Kwakhona i-oats inokuthi ingcoliswe zezinye iinkozo, ezifana nengqolowa, ibenze bangakulungelanga abantu abanesifo se-celiac okanye i-allergies yengqolowa (,).

Abantu abagulayo okanye abanganyamezelaniyo nengqolowa okanye ezinye iinkozo kufuneka bathenge kuphela i-oats eqinisekiswe njengecocekileyo.

I-oats zihlala zinyamezeleka kodwa zinokungcola ngegluten. Abantu abanomdla kwi-gluten kufuneka badle kuphela i-oats ecocekileyo, engcolileyo.

Umgca wezantsi

I-oats ziphakathi kweenkozo ezisempilweni zehlabathi kunye nomthombo olungileyo weevithamini ezininzi, iiminerali, kunye nezixhobo ezizodwa zezityalo.

I-Beta glucans, uhlobo lwefayibha enyibilikayo kule ngqolowa, ibonelela ngezibonelelo ezininzi zempilo. Oku kubandakanya i-cholesterol esezantsi, impilo yentliziyo ebhetele, kunye nokunciphisa iswekile yegazi kunye neempendulo ze-insulin.

Ukongeza, ii-oats zizalisa kakhulu kwaye zinokunciphisa ukutya kwaye zikuncede utye iikhalori ezimbalwa.

Ukuba unomdla ngazo, ungongeza ii-oats kwisidlo sakho namhlanje.