9 Amfanin Lafiya da Abinci na Bran Oat

Wadatacce

• 1. Cushe Da Kayan Abinci
• 2. Maɗaukaki a cikin Antioxidants
• 3. Zai Iya Rage Abubuwan Haɗarin Cutar Cutar Zuciya
• 4. Zai Iya Taimakawa Matakan Sugar Jinin
• 5. Iya Tallafawa Cikin Lafiya
• 6. Mai Iya Bada Agaji don Ciwon Cikin hanji
• 7. Mai Iya Rage Haɗarin Rashin Cutar Kansa Na Lafiya
• 8. Mayu Taimakawa Rashin nauyi
• 9. Sauƙi don toara a cikin Abincin ku
• Layin .asa

Oats ana ɗaukarsu ɗayan ɗayan lafiyayyun hatsi da za ku iya ci, saboda suna cike da muhimman bitamin, ma'adanai, da fiber.

Hatsin oat (Avena sativa) ana girbe shi kuma ana sarrafa shi don cire ƙwanƙolin waje mara ƙarancin ci. Abin da ya rage shi ne oat groat, wanda aka ci gaba da sarrafa shi don yin oatmeal.

Oat bran shine shimfidar layin waje na katuwar oat, wanda ke zaune a ƙasan ƙwanƙolin da ba za a iya ci ba. Duk da yake hatsi da hatsi da aka yanka da ƙarfe a zahiri suna ɗauke da bran, ana sayar da oat ɗin daban a matsayin samfurin ta.

Oat bran yana da alaƙa da fa'idodi da yawa na kiwon lafiya, kamar inganta kula da sukari a cikin jini, aikin hanji mai ƙoshin lafiya, da ƙananan hawan jini da cholesterol.

Anan akwai fa'idodin kiwon lafiya da abinci mai gina jiki na oat bran.

1. Cushe Da Kayan Abinci

Oat bran yana da daidaitaccen tsarin abinci mai gina jiki.

Yayinda yake da adadin carbs da mai a matsayin mai hatsi na yau da kullun, itacen oat yana alfahari da karin furotin da zare - da ƙarancin adadin kuzari. Yana da yawa musamman a beta-glucan, mai ƙarfi nau'in fiber mai narkewa (1, 2,).

Kofi ɗaya (gram 219) na dafaffun oat ya ƙunshi ():

• Calories: 88
• Furotin: 7 gram
• Carbs: 25 gram
• Kitse: 2 gram
• Fiber: 6 gram
• Thiamine: 29% na Abinda ake Magana a Kullum (RDI)
• Magnesium: 21% na RDI
• Phosphorus: 21% na RDI
• Ironarfe: 11% na RDI
• Tutiya: 11% na RDI
• Riboflavin: 6% na RDI
• Potassium: 4% na RDI

Bugu da kari, itacen oat yana ba da 'yar karamar leda, bitamin B6, niacin, da alli.

Babban abincin da yake da shi da kuma karancin kalori yana sanya shi mai gina jiki sosai.

Oat bran ba shi da alkama amma kuma ana iya gurɓata shi da alkama yayin girma ko aiki. Idan ka guji alkama, nemi oat bran musamman wanda aka yiwa lakabi da kyauta.

Takaitawa Ruwan Oat sun shirya furotin da zare fiye da birgima ko hatsi mai sauri. Hakanan yana cikin yawancin bitamin masu mahimmanci da ma'adanai.

2. Maɗaukaki a cikin Antioxidants

Oat bran babban tushe ne na polyphenols, waxanda suke da kwayoyi masu tushen shuke-shuke da ke aiki azaman antioxidants.

Antioxidants suna kare jikinku daga ƙwayoyin cuta masu illa waɗanda aka sani da masu ƙarancin ra'ayi. A cikin adadi mai yawa, masu kyauta kyauta na iya haifar da lalacewar kwayar halitta wanda ke da alaƙa da cututtuka na kullum ().

Oat bran ya fi yawa a cikin antioxidants idan aka kwatanta da sauran sassan hatsin oat, kuma shi kyakkyawan tushe ne mai kyau na phytic acid, ferulic acid, da iko avenanthramides ().

Avenanthramides dangi ne na antioxidants wanda ya dace da hatsi. An danganta su da rage kumburi, kayan maganin ciwon daji, da ƙananan matakan hawan jini (,,,).

Takaitawa Oat bran yana da yawa a cikin antioxidants masu yawa waɗanda na iya taimakawa yaƙi da cututtuka na yau da kullun kuma suna ba da fa'idodin kiwon lafiya.

3. Zai Iya Rage Abubuwan Haɗarin Cutar Cutar Zuciya

Ciwon zuciya yana da alhakin kusan ɗaya cikin uku na mutuwa a duniya ().

Abinci yana taka muhimmiyar rawa a lafiyar zuciya. Wasu abinci na iya shafar nauyin jikin ku, hawan jini, cholesterol, sukarin jini, da sauran abubuwan haɗarin kamuwa da cututtukan zuciya.

Oat bran na iya taimakawa wajen rage wasu abubuwa masu haɗari, kamar su yawan cholesterol da hawan jini.

Don masu farawa, babban tushe ne na beta-glucan, wani nau'in fiber mai narkewa wanda ke narkewa cikin ruwa don samar da viscous, abu mai kama da gel a cikin tsarin narkewar ku ().

Beta-glucans na iya rage adadin cholesterol a cikin jininka saboda suna taimakawa wajen cire bile mai wadataccen cholesterol - sinadarin da ke taimakawa narkewar mai ().

A cikin nazarin karatun 28, cinye gram 3 ko fiye na oatbeta-glucan ya rage LDL (mara kyau) da duka cholesterol ta 0.25 mmol / L da 0.3 mmol / L, bi da bi ().

Sauran nazarin sun lura cewa beta-glucans na iya rage yawan karfin jini da na diastolic - lambobin sama da ƙasa a cikin karatu, bi da bi. Wannan gaskiyane ga duka manya masu lafiya da wadanda ke da hawan jini (,).

Oat bran shima ya ƙunshi avenanthramides, ƙungiyar antioxidants ta musamman ga oats. Studyaya daga cikin binciken ya gano cewa avenanthramides suna aiki tare tare da bitamin C don hana haɓakar LDL ().

Oxidized LDL (bad) cholesterol yana da illa saboda yana da nasaba da haɗarin cutar zuciya mafi girma ().

Takaitawa Oat bran yana da yawa a cikin beta-glucans, wani nau'in fiber mai narkewa wanda zai iya taimakawa rage ƙwayar cholesterol da hawan jini - dalilai biyu masu haɗari na cututtukan zuciya.

4. Zai Iya Taimakawa Matakan Sugar Jinin

Rubuta ciwon sukari na 2 batun kiwon lafiya ne wanda ya shafi mutane sama da miliyan 400 ().

Mutanen da ke da wannan cutar na iya yin gwagwarmaya don sarrafa matakan sukarin jinin su. Rashin kula da sikari sosai na iya haifar da makanta, bugun zuciya, shanyewar jiki, da sauran lamuran lafiya.

Abincin da ke cikin fiber mai narkewa - kamar su oat bran - na iya taimakawa sarrafa matakan sukarin jini.

Solution fiber kamar beta-glucan yana taimakawa jinkirin narkewa da shayar da carbs ta hanyar hanyar narkewarka, daidaita matakan sukarin jini ().

Binciken nazarin 10 a cikin mutanen da ke dauke da ciwon sukari na 2 ya gano cewa cinye gram 6 na beta-glucan kowace rana tsawon makonni 4 ya rage matakan sikirin da ke cikin jini sosai. Menene ƙari, gram 3 ko fiye na beta-glucan na makonni 12 sun rage matakan sukarin jini da 46% ().

Sauran nazarin suna ba da shawarar cewa cin roman oat kafin ko a gefen abinci mai wadataccen carb na iya rage saurin da sukari ke shiga jinin ku, mai yiwuwa dakatar da zafin sukarin jini (,,,).

Takaitawa Oat bran mai narkewa na fiber na iya hana yaduwar sukarin jini da kuma sarrafa matakan sukarin jini - musamman a cikin mutanen da ke da ciwon sukari na 2.

5. Iya Tallafawa Cikin Lafiya

Maƙarƙashiya matsala ce ta gama gari wacce ta shafi kusan kashi 20% na mutanen duniya ().

Oat bran yana cikin fiber mai cin abinci, wanda ke taimakawa tallafawa aikin hanji mai lafiya.

A zahiri, kawai kofi 1 (gram 94) na ɗanyen ɗanyen oat ya ƙunshi fiber na gram 14.5 mai ban sha'awa. Wannan ya ninka kusan fiber sau 1.5 fiye da mai sauri ko birgima mai hatsi ().

Oat bran yana samar da fiber mai narkewa da fiber mai narkewa.

Fure mai narkewa yana samar da abu mai kama da gel a cikin hanjin ka, wanda ke taimakawa laushin tawal. Fiber mara narkewa yana wucewa ta cikin hanjin ka amma amma yana iya sanya kwalliya ta zama mafi girma da sauƙin wucewa,,.

Bincike ya nuna cewa hatsin oat na iya taimakawa mara lafiyar hanji.

Studyaya daga cikin binciken da aka yi wa tsofaffi ya bayyana cewa cin biskit na oat-bran sau biyu a kowace rana tsawon makonni 12 ya rage zafi da inganta ƙima da daidaito na hanji ().

Wani binciken na tsawon mako 12 ya gano cewa kashi 59% na mutanen da suka cinye gram 7-8 na oat bran a kullum sun sami damar daina shan laxatives - kamar yadda oat bran ta yi tasiri daidai gwargwadon ƙarfin maƙarƙashiya ().

Takaitawa Oat bran yana da girma a cikin duka fiber mai narkewa da wanda ba a narkewa, wanda zai iya taimakawa sauƙaƙe maƙarƙashiya da tallafawa lafiyar hanji.

6. Mai Iya Bada Agaji don Ciwon Cikin hanji

Abubuwa biyu manya na cututtukan hanji (IBD) sune ulcerative colitis da cutar Crohn. Dukansu suna da alaƙa da ciwon kumburi na hanji.

Oat bran na iya taimakawa wajen samar da taimako ga mutanen da ke tare da IBD.

Wancan ne saboda oaukin oat yana da yawa a cikin fiber na abinci, wanda ƙwayoyin jikinku masu ƙoshin lafiya zasu iya ragargajewa zuwa gajerun sarkar mai mai ƙyau (SCFAs), kamar su butyrate. SCFAs suna taimakawa ciyar da ƙwayoyin hanji kuma suna iya rage kumburin hanji (,).

Studyaya daga cikin binciken na tsawon mako 12 a cikin mutanen da ke fama da cutar ulcerative colitis ya gano cewa cin gram 60 na oat bran a kowace rana - yana ba da gram 20 na zare - rage ciwon ciki da alamomin reflux. Bugu da ƙari, ya haɓaka matakan girma na SCFAs kamar butyrate ().

Wani bita a cikin manya tare da IBD ya ƙaddara cewa cin hatsi ko oat a kai a kai na iya taimakawa sauƙaƙe alamomin na yau da kullun, kamar maƙarƙashiya da ciwo ().

Wancan ya ce, har yanzu akwai karancin karatun ɗan adam kan oat bran da IBD. Ana buƙatar ƙarin bincike.

Takaitawa Oat bran zai iya taimakawa sauƙaƙe bayyanar cututtukan IBD ta hanyar ciyar da ƙwayoyin hanji da taimakawa rage ƙonewa. Koyaya, ana buƙatar ƙarin nazarin ɗan adam.

7. Mai Iya Rage Haɗarin Rashin Cutar Kansa Na Lafiya

Cutar sankara ta sankara ita ce ta uku mafi yawan sankara a cikin Amurka ().

Oat bran yana da kaddarorin da yawa waɗanda na iya rage haɗarin wannan ciwon daji.

Na ɗaya, yana da yawa a cikin zaren narkewa - kamar beta-glucan - wanda ke aiki azaman abinci don ƙoshin lafiya na ƙwayoyin cuta. Waɗannan ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyi suna da ƙwayoyin cuta.

Jarabawa da nazarin dabba sun lura cewa SCFAs na iya kare kansar hanji ta hanyar hana ci gaban ƙwayoyin kansa da haifar da mutuwar kwayar cutar kansar (,).

Bugu da kari, itacen oat shine babban tushen antioxidants, wanda na iya dakile ci gaban kansa.

Gwajin gwaji da nazarin dabba suna ba da shawarar cewa oat bran antioxidants - kamar avenanthramide - na iya kawar da ci gaban ko kashe ƙwayoyin sankara madaidaiciya (,).

Oat bran ana ɗaukarsa cikakkiyar hatsi ne - aiki, idan ba fasaha ba - saboda yana da yawa a cikin zare. Nazarin yawan jama'a yana danganta abincin da ke wadatacce cikin hatsi zuwa ƙananan haɗarin cutar kansa ta hanyar kai tsaye (,).

Koyaya, ana buƙatar ƙarin binciken ɗan adam a wannan yankin.

Takaitawa Nazarin dabbobi da gwajin-bututu na nuna cewa mahaɗan oat bran da yawa na iya kare kansar kansa, amma ana buƙatar ƙarin nazarin ɗan adam.

8. Mayu Taimakawa Rashin nauyi

Oat bran yana da girma a cikin fiber mai narkewa, wanda zai iya taimakawa danne sha'awar ku.

Don masu farawa, fiber mai narkewa na iya ɗaga matakan hormones wanda zai taimaka muku jin ƙoshin lafiya. Wadannan sun hada da cholecystokinin (CKK), GLP-1, da peptide YY (PYY) (,).

Hakanan yana iya rage matakan hormones na yunwa, kamar ghrelin (,).

Abincin da ke cike ku ƙoshin na iya taimakawa nauyin hasara ta hanyar rage cin abincin kalori ().

Misali, wani bincike ya gano cewa mutanen da suka ci oat bran don karin kumallo sun ji sun cika kuma sun ɗan rage adadin kuzari a abinci na gaba fiye da waɗanda suke da hatsi na hatsi ().

Takaitawa Oat bran yana cikin fiber mai narkewa, wanda zai iya hana homonin yunwa da haɓaka ƙarancin homon. Hakanan, wannan na iya taimakawa asarar nauyi.

9. Sauƙi don toara a cikin Abincin ku

Yana da sauƙi don ƙara oat bran zuwa aikinku na yau da kullun.

Ruwan hatsi mai hatsi shine aikace-aikace mai kayatarwa. Kuna buƙatar:

• 1/4 kofin (gram 24) na ɗanyen ɗanyen oat
• 1 kofi (240 ml) na ruwa ko madara
• Gishiri kadan
• 1 teaspoon na zuma
• 1/4 teaspoon na kirfa na ƙasa

Da farko, ƙara ruwa ko madara a tukunya - tare da gishirin - sai a kawo shi ya dahu. Branara ruwan oat kuma rage wuta a huɗa, dafa shi na mintina 3-5 yayin motsawa koyaushe.

Cire dafaffen oat bran, sa zuma da kirfa, sai a motsa.

Hakanan zaka iya haɗuwa da oat bran a cikin burodin burodi da miyar muffin. A madadin, gwada ƙara ɗanyen oat a cikin abinci kamar hatsi, yogurts, da smoothies.

Takaitawa Oat bran yana da dadi, mai yawa, kuma mai sauƙin ƙarawa zuwa abincinku. Gwada shi a cikin kayan da aka gasa, a matsayin hatsi mai zafi, ko kuma yafa masa kayan ciye-ciye daban-daban ko abincin karin kumallo.

Layin .asa

Oat bran shine layin waje na oat groat kuma an cushe shi da fa'idodin kiwon lafiya.

Yana da yawa a cikin fiber, bitamin, ma'adanai, da antioxidants, wanda na iya taimakawa lafiyar zuciya, kula da sukarin jini, aikin hanji, da rage nauyi.

Mafi kyawun duka, oat bran yana da sauƙin ƙarawa zuwa abincinku. Gwada shi azaman hatsi na kaɗaici, a cikin kayan da aka gasa, ko kuma a saman abincin da kuka fi so.