Melemo ea 9 ea Bophelo le Phepo e nepahetseng ea Oat Bran

Litaba

• 1. E pakiloe ka limatlafatsi
• 2. E phahameng ho li-antioxidants
• 3. E ka Fokotsa Lisosa Tsa Likotsi Tsa Mafu a Pelo
• 4. E kanna ea Thusa ho Laola Maemo a Tsoekere ea Mali
• 5. E kanna ea Ts'ehetsa Matlalo a Phetseng Hantle
• 6. E kanna ea Fana ka Phomolo Bakeng sa Mafu a Metso a Tlang
• 7. E ka fokotsa kotsi ea hau ea mofets'e oa 'mala
• 8. E ka Thusa Boima ba Boima ba 'mele
• 9. Ho bonolo ho e eketsa lijong tsa hau
• Ntlha ea Bohlokoa

Li-oats li nkoa e le e 'ngoe ea lijo-thollo tse phetseng hantle ka ho fetisisa tseo u ka li jang, kaha li na le livithamini, liminerale le fiber tse ngata tsa bohlokoa.

Lijo-thollo tsa oat (Avena sativa) ea kotuloa le ho sebetsoa ho tlosa 'mele oa ka ntle o ke keng oa jeoa. Ho setseng ke oat groat, e tsoelang pele ho etsoa ho etsa oatmeal.

Oat bran ke karolo e kantle ea oat groat, e lutseng ka tlase ho 'mele o ke keng oa jeoa. Le ha li-oats le li-oats tse hahiloeng ka tšepe li na le matlapi a korong, oat bran le eona e rekisoa ka thoko e le sehlahisoa sa eona.

Oat bran e hokahane le melemo e mengata ea bophelo bo botle, joalo ka ntlafatso ea taolo ea tsoekere maling, ts'ebetso ea 'mele e phetseng hantle, le khatello e tlase ea mali le k'holeseterole.

Mona ke melemo ea 9 ea bophelo bo botle le phepo e nepahetseng ea oat bran.

1. E pakiloe ka limatlafatsi

Oat bran e na le phepo e leka-lekaneng ea phepo e nepahetseng.

Le ha e na le li-carbs le mafura a mangata joalo ka oatmeal e tloaelehileng, oat bran e na le liprotheine tse ngata le fiber - le likhalori tse fokolang. E phahame haholo ka beta-glucan, mofuta o matla oa fiber e qhibilihang (1, 2,).

Senoelo se le seng (ligrama tse 219) tsa matlapi a pheho e phehiloeng se na le ():

• Lik'halori: 88
• Liprotheine: 7 dikgerama
• Li-carb: 25 dikgerama
• Mafura: 2 dikgerama
• Faeba: 6 dikgerama
• Thiamine: 29% ea Reference Daily Intake (RDI)
• Magnesium: 21% ea RDI
• Phosphorus: 21% ea RDI
• Tšepe: 11% ea RDI
• Zinc: 11% ea RDI
• Riboflavin: 6% ea RDI
• Potasiamo: 4% ea RDI

Ho feta moo, oat bran e fana ka folate e nyane, vithamine B6, niacin le calcium.

Ho ba le limatlafatsi tse ngata le khalori e tlase ho e etsa hore e be le matsoai a mangata haholo.

Oat bran ka tlhaho ha e na gluten empa e ka silafatsoa ke gluten nakong ea ho hola kapa ho sebetsoa. Haeba u qoba gluten, batla li-oat bran tse khethiloeng ka ho khetheha hore ha li na gluten.

Kakaretso Oat bran e paka liprotheine le fiber ho feta li-oats tse phikolositsoeng kapa tse potlakileng. E boetse e na le livithamini le liminerale tse ngata tsa bohlokoa.

2. E phahameng ho li-antioxidants

Oat bran ke mohloli o moholo oa li-polyphenol, e leng limolek'hule tse thehiloeng limela tse sebetsang e le li-antioxidants.

Li-antioxidants li sireletsa 'mele oa hau ho limolek'hule tse ka bang kotsi tse tsejoang e le li-radical tse sa lefelloeng. Ka bongata bo phahameng, li-radicals tsa mahala li ka baka tšenyo ea sele e hokahaneng le mafu a sa foleng ().

Oat bran e na le li-antioxidants tse ngata haholo ha e bapisoa le likarolo tse ling tsa lijo-thollo tsa oat, 'me ke mohloli o motle haholo oa phytic acid, ferulic acid le authohramides e matla ().

Avenanthramides ke lelapa la li-antioxidants tse ikhethang ho li-oats. Li hokahantsoe le ho fokotsa ho ruruha, thepa ea likankere, le khatello e tlase ea khatello ea mali (,,,).

Kakaretso Oat bran e na le li-antioxidants tse ngata tse ka thusang ho loants'a maloetse a sa foleng le ho fana ka melemo ea bophelo bo botle.

3. E ka Fokotsa Lisosa Tsa Likotsi Tsa Mafu a Pelo

Lefu la pelo le ikarabella bakeng sa lefu le le leng ho a mararo lefatšeng ka bophara ().

Lijo li bapala karolo ea bohlokoa bophelong ba pelo. Lijo tse ling li ka ama boima ba 'mele oa hao, khatello ea mali, k'holeseterole, tsoekere maling le lisosa tse ling tsa kotsi tsa lefu la pelo.

Oat bran e ka thusa ho fokotsa mabaka a itseng a kotsi, a kang k'holeseterole e phahameng le khatello ea mali.

Qalong, ke mohloli o moholo oa beta-glucan, mofuta oa fiber e qhibilihang e qhibilihang ka metsing ho etsa ntho e nang le viscous, e kang ea gel ka pampitšana ea hau ea lijo ().

Li-glucans tsa Beta li ka fokotsa bongata ba k'holeseterole maling a hau hobane li thusa ho tlosa bile e nang le k'holeseterole e ngata - ntho e thusang tšilo ea mafura ().

Ha ho hlahlojoa lithuto tse 28, ho sebelisa ligrama tse 3 kapa ho feta ea oatbeta-glucan e fokotsitse LDL (e mpe) le k'holeseterole e felletseng ka 0.25 mmol / L le 0.3 mmol / L, ka ho latellana ().

Boithuto bo bong bo hlokomela hore beta-glucans e ka fokotsa haholo khatello ea mali ea systolic le diastolic - linomoro tse holimo le tse tlase ha ho baloa, ka ho latellana. Sena ke 'nete ho batho ba baholo ba phetseng hantle le ba nang le khatello ea mali e seng e ntse e le teng (,).

Oat bran e boetse e na le avenanthramides, sehlopha sa li-antioxidants tse ikhethang ho li-oats. Phuputso e 'ngoe e fumane hore avenanthramides e sebetsa' moho le vithamine C ho thibela LDL oxidation ().

Cholesterol ea LDL (e mpe) e nang le oksijene e kotsi hobane e hokahane le kotsi e kholo ea lefu la pelo ().

Kakaretso Oat bran e na le li-beta-glucans tse ngata, mofuta oa faeba e qhibilihang e ka thusang ho fokotsa k'holeseterole le khatello ea mali - lisosa tse peli tsa mantlha tsa kotsi ea lefu la pelo.

4. E kanna ea Thusa ho Laola Maemo a Tsoekere ea Mali

Mofuta oa 2 oa lefu la tsoekere ke bothata bo amang batho ba fetang limilione tse 400 ().

Batho ba nang le lefu lena ba ka thatafalloa ho laola maemo a tsoekere maling. Taolo e fosahetseng ea tsoekere maling e ka lebisa bofofu, tlhaselo ea pelo, stroke le mathata a mang a bophelo bo botle.

Lijo tse nang le fiber e ngata e qhibilihang - joalo ka oat bran - li ka thusa ho laola maemo a tsoekere ea mali.

Faeba e qhibilihang joaloka beta-glucan e thusa ho fokotsa tšilo ea lijo le ho monya li-carbs ka tšilo ea lijo, ho tsitsisa maemo a tsoekere ea mali ().

Tlhahlobo ea lithuto tse 10 ho batho ba nang le lefu la tsoekere la mofuta oa 2 e fumane hore ho ja ligrama tse 6 tsa beta-glucan letsatsi le leng le le leng bakeng sa libeke tse 4 ho fokolitse haholo tsoekere ea mali. Ho feta moo, ligrama tse 3 kapa ho feta tsa beta-glucan libeke tse 12 li fokolitse maemo a tsoekere maling ka 46% ().

Liphuputso tse ling li fana ka maikutlo a hore ho ja oat bran pele ho kapa haufi le lijo tse nang le carb ho ka fokotsa lebelo leo tsoekere e kenang maling a hau, mohlomong le ho emisa li-spikes tsa tsoekere ea mali (,,).

Kakaretso Fiber e qhibilihang ea oat bran e ka thibela li-spikes tsa tsoekere ea mali le ho laola maemo a tsoekere ea mali - haholo ho batho ba nang le lefu la tsoekere la mofuta oa 2.

5. E kanna ea Ts'ehetsa Matlalo a Phetseng Hantle

Ho sokela ke taba e tloaelehileng e amang batho ba ka bang 20% ​​lefatšeng ka bophara ().

Oat bran e na le fiber e ngata ea lijo, e thusang ho ts'ehetsa 'mele hantle.

Ebile, kopi e le 1 feela ea ligrama tsa oat e tala e na le ligrama tse 14.5 tsa fiber. Ke hoo e ka bang makhetlo a 1.5 ho feta fiber ho feta li-oats tse potlakileng kapa tse phuthetsoe ().

Oat bran e fana ka faeba e qhibilihang le fiber e sa qhibilihang.

Faeba e qhibilihang e etsa ntho e kang ea gel ka maleng a hau, e thusang ho nolofatsa setuloana. Faeba e sa keneleng metsi e feta ka mpeng ea hau empa e ka etsa hore setuloana sa bulkier se be bonolo ho feta (,).

Lipatlisiso li bontša hore oat bran e ka thusa ho tšehetsa mala a phetseng hantle.

Phuputso e 'ngoe ho batho ba baholo e senoletse hore ho ja li-biscuits tsa oat-bran habeli ka letsatsi bakeng sa libeke tse 12 ho fokolitse bohloko mme ho ntlafalitse makhetlo le ho tsitsisa ha motsamao oa mala ().

Phuputso e 'ngoe ea libeke tse 12 e fumane hore batho ba 59% ba jang ligrama tse 7-8 tsa oat bran letsatsi le leng le le leng ba ile ba khona ho emisa ho noa litlolo - joalo ka ha oat bran e ne e sebetsa hantle ho kokobetsa ho patoa ().

Kakaretso Oat bran e na le fiber e ngata e qhibilihang le e sa qhibilihang, e ka thusang ho imolla le ho ts'ehetsa 'mele.

6. E kanna ea Fana ka Phomolo Bakeng sa Mafu a Metso a Tlang

Mefuta e 'meli e meholo ea mafu a ho ruruha (IBD) ke ulcerative colitis le lefu la Crohn. Ka bobeli li khetholloa ke ho ruruha ho sa foleng ha mala.

Oat bran e ka thusa ho fana ka phomolo ho batho ba nang le IBD.

Ke hobane oat bran e na le fiber e ngata ea phepo, eo libaktheria tsa hau tse phetseng hantle li ka senyehang ho ba li-fatty chain fat (SCFAs), joalo ka butyrate. Li-SCFA li thusa ho fepa lisele tsa colon mme li ka fokotsa ho ruruha ha mala (,).

Phuputso e le 'ngoe ea libeke tse 12 ho batho ba nang le ulcerative colitis e fumane hore ho ja ligrama tse 60 tsa oat bran ka letsatsi - ho fana ka ligrama tse 20 tsa fiber - ho fokotsa bohloko ba mpa le matšoao a reflux. Ntle le moo, e phahamisitse haholo maemo a li-colon tsa li-SCFA joalo ka butyrate ().

Tlhahlobo ho batho ba baholo ba nang le IBD e entse qeto ea hore ho ja habore kapa oat bran khafetsa ho ka thusa ho kokobetsa matšoao a tloaelehileng, joalo ka ho sokela le bohloko ().

Seo se boletse, ho ntse ho na le lithuto tsa batho tse fokolang haholo ho oat bran le IBD. Ho hlokahala lipatlisiso tse ling.

Kakaretso Oat bran e ka thusa ho imolla matšoao a IBD ka ho fepa lisele tsa colon le ho thusa ho fokotsa ho ruruha. Leha ho le joalo, lithuto tsa batho tse ling lia hlokahala.

7. E ka fokotsa kotsi ea hau ea mofets'e oa 'mala

Kankere ea Colorectal ke mofuta oa boraro o tloaelehileng oa mofets'e United States ().

Oat bran e na le thepa e 'maloa e ka fokotsang kotsi ea mofets'e.

E le 'ngoe, e na le likhoele tse qhibilihang haholo - joalo ka beta-glucan - tse sebetsang e le lijo tsa libaktheria tsa hau tse phetseng hantle. Libaktheria tsena li belisa fiber, e hlahisang li-SCFA.

Liphuputso tsa li-tube le liteko tsa liphoofolo li hlokomela hore li-SCFA li ka sireletsa khahlanong le mofetše oa mala ka ho hatella kholo ea lisele tse nang le mofetše le ho baka lefu la lisele tsa mofetše (,).

Ntle le moo, oat bran ke mohloli o moholo oa li-antioxidants, tse ka thibelang kholo ea mofets'e.

Liphuputso tsa li-tube-test le liphoofolo li fana ka maikutlo a hore oat bran antioxidants - joalo ka avenanthramide - e kanna ea hatella kholo kapa ea bolaea lisele tsa mofets'e tse tšoeu (,).

Oat bran e nkoa e le lijo-thollo tse felletseng - e sebetsa, haeba e se tekheniki - hobane e na le fiber e ngata. Liphuputso tsa baahi li hokahanya lijo tse nang le lithollo tse ngata le kotsi e tlase ea mofets'e o mofubelu (,).

Leha ho le joalo, lipatlisiso tsa batho tse eketsehileng sebakeng sena lia hlokahala.

Kakaretso Liphuputso tsa liphoofolo le li-tube-test li bonts'a hore metsoako e 'maloa ea oat bran e ka sireletsa khahlanong le mofetše oa' mala, empa lithuto tse ling tsa batho lia hlokahala.

8. E ka Thusa Boima ba Boima ba 'mele

Oat bran e na le fiber e ngata e qhibilihang, e ka thusang ho thibela takatso ea hau ea lijo.

Qalong, faeba e qhibilihang e ka phahamisa maemo a lihormone tse u thusang ho ikutloa u khotsofetse. Tsena li kenyelletsa cholecystokinin (CKK), GLP-1, le peptide YY (PYY) (,).

E kanna ea fokotsa le maemo a lihormone tsa tlala, joalo ka ghrelin (,).

Lijo tse u phelisang li ka thusa ho theola boima ba 'mele ka ho fokotsa ho noa ha hau ka khalori ().

Mohlala, phuputso e 'ngoe e fumane hore batho ba jang oat bran bakeng sa lijo tsa hoseng ba ikutloa ba khotsofetse mme ba ja likhalori tse fokolang lijong tse latelang ho feta ba nang le lijo-thollo tse thehiloeng poone ().

Kakaretso Oat bran e na le fiber e ngata e qhibilihang, e ka hatellang lihormone tsa tlala le ho matlafatsa lihormone tsa botlalo. Ka lehlakoreng le leng, sena se ka thusa ho theola boima ba 'mele.

9. Ho bonolo ho e eketsa lijong tsa hau

Ho bonolo ho eketsa oat bran ho tloaelo ea hau ea letsatsi le letsatsi.

Lijo-thollo tse chesang tsa oat ke ts'ebeliso e le 'ngoe e thabisang. U tla hloka:

• 1/4 senoelo (ligrama tse 24) tsa oat bran e tala
• 1 senoelo (240 ml) sa metsi kapa lebese
• Letsoai le lenyane
• 1 teaspoon ea mahe a linotši
• 1/4 teaspoon ea sinamone ea fatše

Taba ea mantlha, eketsa metsi kapa lebese ka pitseng - hammoho le letsoai - ebe u e tlisa hore e phehe. Kenya oat bran mme u theole mocheso hore o omelle, o pheha metsotso e 3-5 ha o ntse o hlohlelletsa khafetsa.

Tlosa oat bran e phehiloeng, eketsa mahe a linotši le sinamone, 'me u tsose.

Hape o ka kopanya oat bran ho hlama ea bohobe le batter ea muffin. Ntle le moo, leka ho eketsa li-oat bran tse tala lijong tse kang lijo-thollo, li-yogurts le li-smoothies.

Kakaretso Oat bran e monate, e tenyetseha ebile e bonolo ho e eketsa lijong tsa hau. E leke ka thepa e besitsoeng, joalo ka lijo-thollo tse chesang, kapa o fafatsoe ka holim'a lijo tse bobebe kapa tsa lijo tsa hoseng.

Ntlha ea Bohlokoa

Oat bran ke karolo e kantle ea oat groat mme e tletse melemo ea bophelo bo botle.

E na le fiber e ngata, livithamini, liminerale, le li-antioxidants, tse ka thusang bophelo bo botle ba pelo, taolo ea tsoekere maling, tšebetso ea mala le ho theola boima ba 'mele.

Habohlokoa ho tsohle, oat bran e bonolo ho e eketsa lijong tsa hau. Leka joalo ka lijo-thollo tse ikemetseng, ka thepa e besitsoeng, kapa holim'a seneke seo u se ratang haholo.