Oats 101: Gaskiyar Abinci da Fa'idodin Kiwan lafiya

Wadatacce

• Gaskiyar abinci mai gina jiki
• Carbs
• Sitaci
• Fiber
• Furotin
• Vitamin da ma'adanai
• Sauran mahadi
• Amfanin lafiya na hatsi
• Zai iya rage cholesterol
• Zai iya hana ciwon sukari na 2
• Boostila inganta ƙarfi
• Mafi yawan marasa kyauta
• Sauran fa'idodin kiwon lafiya
• Rashin yiwuwar hatsi
• Layin kasa

Hatsi (Avena sativa) hatsi ne wanda aka fi shuka shi a Arewacin Amurka da Turai.

Suna da matukar kyau tushen fiber, musamman beta glucan, kuma suna da yawa cikin bitamin, ma'adanai, da antioxidants.

Dukan hatsi shine kawai tushen abinci na avenanthramides, rukunin antioxidants na musamman waɗanda aka yi imanin karewa daga cututtukan zuciya.

Saboda fa'idodi masu yawa, kamar rage sukarin jini da matakan cholesterol, hatsi sun sami kulawa mai mahimmanci azaman abinci na lafiya (,,, 4).

An fi birgima su ko murƙushe su kuma ana iya amfani da su azaman oatmeal (porridge) ko amfani da su a cikin burodin burodi, burodi, muesli, da granola.

Ana kiran hatsi cikakke-hatsi hatsi. Suna galibi ana birgima ko murƙushe su cikin flakes kuma ana ɗan kunna su don samar da oatmeal.

Sauri, ko nan take, oatmeal ya kunshi siraran sirara ko yanka hatsi waɗanda ke shan ruwa da sauƙi kuma don haka dafa da sauri.

Bran, ko silsi na waje mai wadataccen fiber, ana yawan cinye shi daban azaman hatsi, tare da muesli, ko a cikin burodi.

Wannan labarin yana gaya muku duk abin da kuke buƙatar sani game da hatsi.

Gaskiyar abinci mai gina jiki

Gaskiyar abinci mai gina jiki don oza 3.5 (gram 100) na ɗan hatsi mai ɗanɗano sune ():

• Calories: 389
• Ruwa: 8%
• Furotin: Goma 16.9
• Carbs: Gram 66.3
• Sugar: 0 gram
• Fiber: Goma 10.6
• Kitse: 6.9 gram

Carbs

Carbs sun hada da 66% na hatsi ta nauyin bushe.

Kimanin kashi 11% na carbi fiber ne, yayin da kashi 85% sitaci ne. Oats suna da ƙarancin sukari, tare da kashi 1% kawai ke zuwa daga sucrose.

Sitaci

Starch, wanda ya kunshi dogayen sarƙoƙi na ƙwayoyin glucose, shine mafi girman kayan hatsi.

Sitaci a cikin hatsi ya sha bamban da na sauran hatsi. Yana da ƙimar abun mai mai yawa da ɗanko mai ƙarfi, wanda shine ikon ɗaure shi da ruwa (6, 7, 8).

Ana samun nau'ikan sitaci guda uku a cikin hatsi (, 10, 11):

• Saurin narkewar sauri (7%). Wannan nau'in yana saurin lalacewa yana sha kamar glucose.
• Sannu a hankali narkewar sitaci (22%). Wannan fasalin ya lalace kuma yana shan hankali a hankali.
• Tsayayyen sitaci (25%). Ayyuka masu tsayayya kamar sitaci, tserewa narkewa da inganta lafiyar hanji ta hanyar ciyar da ƙwayoyin cuta masu ƙoshin lafiya.

Fiber

Oats gabaɗaya ya kunshi kusan fiber 11%, kuma alawar tana ɗauke da fiber.

Mafi yawan zaren da ke cikin hatsi mai narkewa ne, galibi zaren da ake kira beta glucan.

Oats kuma suna samar da zaren da ba za a narke ba, gami da lignin, cellulose, da hemicellulose (12).

Oats suna ba da fiber mai narkewa fiye da sauran hatsi, wanda ke haifar da saurin narkewar abinci, ƙarar cikawa, da ƙuntataccen abinci (,).

Soluble oat beta glucans na musamman ne tsakanin zaren, saboda suna iya samar da mafita mai kamannin gel a ɗan ƙaramin ƙarfi.

Beta glucan ya ƙunshi 2.3-8.5% na ɗanye, hatsi duka, galibi suna mai da hankali a cikin oat bran (15, 16).

Oat beta glucans sanannu ne don rage matakan cholesterol da ƙara samar da bile acid. An kuma yi imani da su rage sukarin jini da matakan insulin bayan abinci mai wadataccen carb (17,,, 20).

An nuna amfani da beta glucans a kullum don rage cholesterol, musamman LDL (mara kyau) cholesterol, kuma hakan na iya rage haɗarin kamuwa da cututtukan zuciya ().

Furotin

Oats kyakkyawan tushe ne na ingantaccen furotin a cikin 11-17% na nauyin bushe, wanda ya fi yawancin sauran hatsi ().

Babban furotin a cikin hatsi - a kashi 80% na jimlar abun - shine avenalin, wanda ba'a samun sa a cikin wani hatsi amma yayi kama da sunadaran furotin.

Venananan furotin furotin yana da alaƙa da alkama. Koyaya, tsarkakakkun hatsi ana daukar su amintattu ga mafi yawan mutane tare da haƙuri (,).

Carbs a cikin hatsi sune yawancin sitaci da fiber. Oats sunada furotin da mai fiye da yawancin hatsi kuma sune tushen beta glucan, na musamman, fiber mai narkewa wanda yake da alaƙa da fa'idodin kiwon lafiya da yawa.

Vitamin da ma'adanai

Oats suna da yawa a cikin bitamin da kuma ma'adanai da yawa, gami da:

• Manganisanci Yawanci ana samun shi da yawa a cikin hatsi gabaɗaya, wannan ma'adanai mai mahimmanci yana da mahimmanci don ci gaba, girma, da kuma ci gaba ().
• Phosphorus. Wannan ma'adanai na da mahimmanci ga lafiyar kashi da kulawar nama ().
• Tagulla. Wani ma'adinin antioxidant wanda ba shi da yawa a cikin abincin Yammacin Turai, ana ɗaukar jan ƙarfe mai mahimmanci ga lafiyar zuciya ().
• Vitamin B1. Hakanan ana kiranta da suna thiamine, ana samun wannan bitamin a cikin abinci mai yawa, gami da hatsi, wake, goro, da nama.
• Ironarfe. A matsayin bangaren haemoglobin, sunadarin dake da alhakin jigilar oxygen a cikin jini, iron yana da matukar mahimmanci a cikin abincin mutum.
• Selenium. Wannan antioxidant yana da mahimmanci ga matakai daban-daban a jikin ku. Seleananan matakan selenium suna haɗuwa da haɗarin haɗarin mutuwa da wuri da rashin ƙarfin garkuwar jiki da aikin tunani ().
• Magnesium. Sau da yawa rashin abinci, wannan ma'adinai yana da mahimmanci ga matakai da yawa a jikin ku ().
• Tutiya. Wannan ma'adinan yana shiga cikin halayen kemikal da yawa a jikin ku kuma yana da mahimmanci ga lafiyar gaba ɗaya ().

Oats suna ba da adadi mai yawa na bitamin da kuma ma’adanai, kamar su manganese, phosphorus, jan ƙarfe, bitamin B, ƙarfe, selenium, magnesium, da kuma tutiya.

Sauran mahadi

Oats gabaɗaya yana da wadata a cikin antioxidants wanda zai iya ba da fa'idodi daban-daban na kiwon lafiya. Babban haɗin mahaɗan sun haɗa da (,, 32,):

• Avenathramides. Sai kawai aka samo a cikin hatsi, avenathramides dangi ne na antioxidants masu ƙarfi. Suna iya rage kumburi a jijiyoyin ku kuma daidaita hawan jini (,,).
• Ferulic acid. Wannan shine mafi yawan antioxidant polyphenol a cikin hatsi da sauran hatsin hatsi (12, 37).
• Phytic acid. Mafi yawa a cikin bran, acid phytic na iya lalata shayar ma'adinan ku, kamar ƙarfe da tutiya (12,).

Oats shine kawai tushen abincin abinci mai ƙarfi wanda ake kira avenathramides. Suna kuma dauke da sinadarin ferulic acid da phytic acid.

Amfanin lafiya na hatsi

Masana suna danganta hatsi tare da fa'idodi iri-iri na kiwon lafiya, gami da rage hawan jini da rage kasadar kiba da kuma kamuwa da ciwon sukari na 2. Babban amfanin wannan hatsi an jera shi a ƙasa (,,,,).

Zai iya rage cholesterol

Karatuttukan sun tabbatar da cewa hatsi na iya rage matakan cholesterol, wanda ka iya rage barazanar kamuwa da cututtukan zuciya (,,,).

Ciwon zuciya shine babban dalilin mutuwa a duk duniya, kuma babban cholesterol shine babban haɗarin haɗari - musamman maƙasudin LDL (mara kyau) cholesterol (,).

Atsarfin Oats don rage ƙwayar cholesterol galibi ana danganta shi ne da abubuwan beta na glucan (,,,,).

Beta glucan na iya rage saurin shan kitse da cholesterol ta hanyar kara danko abincin da kuka ci ().

Da zarar cikin cikin hanjinka, sai ya danganta da ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin cuta, waɗanda hanta ke samarwa don taimakawa narkewa. Beta glucan to yana dauke wadannan acid din daga jikinka kuma daga karshe daga jikinka.

A yadda aka saba, ana sake dawo da acid bile a cikin tsarin narkewarka, amma beta glucan yana hana wannan aikin, wanda ke haifar da rage matakan cholesterol (56).

Hukumomi sun ƙaddara cewa abinci mai ɗauke da aƙalla gram 3 na beta glucan a kowace rana na iya rage haɗarin kamuwa da cututtukan zuciya (57).

Zai iya hana ciwon sukari na 2

Ciwon sukari na 2 ya zama gama-gari a cikin 'yan shekarun nan.

Wannan cutar tana tattare da ƙa'idar ƙa'ida ta sukarin jini, yawanci sakamakon sakamakon ƙwarewar ƙwarewar insulin na hormone.

Beta glucans, zaren narkewa daga hatsi, sun nuna fa'idodi don kula da sukarin jini (,).

An gano yawancin beta glucans daga hatsi don daidaita matsakaicin glucose da insulin bayan abinci mai wadataccen carb (,,).

A cikin mutanen da ke da ciwon sukari na 2 da tsananin insulin, tsauraran abinci na mako 4 tare da oatmeal ya haifar da raguwar kashi 40% a cikin ƙwayar insulin da ake buƙata don daidaita matakan sukarin jini ().

Nazarin ya nuna cewa beta glucans na iya inganta ƙwarewar insulin, jinkirtawa ko hana farkon kamuwa da ciwon sukari na 2, amma nazarin sake dubawa ya yanke shawarar cewa shaidar ba ta dace ba (,,,,).

Boat din oats duka yana haifar da ƙaramar glucose da insulin, amma martani yana ƙaruwa sosai idan aka niƙa hatsi cikin gari kafin a dafa (,,).

Boostila inganta ƙarfi

Cikakken yana taka muhimmiyar rawa a daidaitaccen makamashi, saboda yana dakatar da ku daga cin abinci har sai yunwa ta dawo ().

Canza alamar sigar cikakke yana da alaƙa da kiba da kuma buga ciwon sukari na 2 (,).

A cikin nazarin nazarin cikakken tasirin abinci na yau da kullun 38, oatmeal ya kasance na uku gabaɗaya kuma na farko tsakanin abinci karin kumallo ().

Fiyaye masu narkewa na ruwa, kamar beta glucans, na iya haɓaka cikawa ta hanyar jinkirta ɓoye ciki da inganta sakin cikar hormones (, 7,).

Nazarin ɗan adam ya nuna cewa oatmeal na iya haɓaka ƙoshi da rage ci fiye da shirye-shiryen cin abincin karin kumallo da sauran nau'ikan fiber na abinci (,,,).

Ari da, hatsi yana da ƙarancin adadin kuzari kuma yana da ƙarfi a cikin fiber da sauran abubuwan gina jiki masu ƙoshin lafiya, yana mai da su kyakkyawan ƙari ga ingantaccen abincin rage nauyi.

Mafi yawan marasa kyauta

Abincin da ba shi da alkama shine kawai mafita ga mutanen da ke fama da cutar celiac, haka kuma ga mutane da yawa da ke da ƙoshin lafiya.

Oats ba sa cin abinci amma suna ƙunshe da irin wannan furotin da ake kira avenin.

Nazarin asibiti ya nuna cewa yawancin mutane masu fama da cutar celiac za su iya jure wa matsakaici ko ma manyan oat mai yawa (,,,,,).

Oats an nuna don haɓaka ƙimar abinci mai gina jiki mara ƙoshin alkama, ƙara haɓaka ma'adinai da fiber ((86).

Koyaya, ana iya gurɓata hatsi da alkama saboda ana sarrafa su sau da yawa a wurare iri ɗaya (,).

Sabili da haka, yana da mahimmanci ga mutanen da ke fama da cutar celiac don kawai su ci hatsin da aka tabbatar da shi kyauta.

Sauran fa'idodin kiwon lafiya

Oats na da wasu fa'idodi masu fa'ida.

Ciyar da hatsi ga ƙananan jarirai 'yan ƙasa da watanni shida yana haɗuwa da raguwar haɗarin cutar asma ().

Bugu da ƙari, studiesan karatu sun nuna cewa hatsi na iya haɓaka garkuwar ku, haɓaka ikon ku don yaƙar ƙwayoyin cuta, ƙwayoyin cuta, fungi, da kuma masu cuta ().

A cikin tsofaffi, cin fiber oat bran na iya inganta ƙoshin lafiya gaba ɗaya kuma ya rage buƙatar laxatives (,,).

Oats suna ba da fa'idodi da yawa, gami da rage yawan cholesterol da kuma yawan sikarin jini. Abin da ya fi haka, suna cike sosai kuma a zahiri ba su da alkama - amma ana iya gurɓata shi da hatsi masu yalwar abinci.

Rashin yiwuwar hatsi

Oats yawanci ana jurewa da kyau, ba tare da wani tasiri ba ga lafiyar mutane.

Koyaya, mutanen da ke damuwa da avenin na iya fuskantar mummunan cututtuka, kama da na rashin haƙuri, kuma yakamata su fitar da hatsi daga abincinsu (, 95, 96).

Hakanan, ana iya gurɓatuwa da wasu hatsi, kamar su alkama, wanda hakan ya sa basu dace da mutanen da ke fama da cutar celiac ko rashin lafiyar alkama ba,,).

Mutanen da ke rashin lafiyan ko rashin haƙuri ga alkama ko wasu hatsi ya kamata su sayi hatsi kawai wanda aka tabbatar da tsarkakakke.

Yawanci ana haƙuri da hatsi sosai amma ana iya gurɓata shi da alkama. Mutanen da ke da lamuran alkama ya kamata su cinye hatsi mai tsabta, wanda ba gurɓatacce.

Layin kasa

Oats suna daga cikin ƙoshin lafiya mafi kyau a duniya kuma kyakkyawan tushe ne na yawancin bitamin, ma’adanai, da kuma mahaɗan tsire-tsire na musamman.

Beta glucans, nau'in zare mai narkewa a cikin wannan hatsi, yana ba da fa'idodin kiwon lafiya da yawa. Wadannan sun hada da ƙananan cholesterol, ingantaccen lafiyar zuciya, da rage sukarin jini da martani na insulin.

Bugu da kari, hatsi yana cika sosai kuma yana iya rage yawan ci kuma yana taimaka muku cin ƙananan adadin kuzari.

Idan kuna sha'awar su, zaku iya ƙara hatsi a abincinku a yau.