Oats 101: Lintlha tsa phepo e nepahetseng le melemo ea bophelo bo botle

Litaba

• Lintlha tsa phepo e nepahetseng
• Li-carbs
• Setala
• Faeba
• Liprotheine
• Li-vithamine le liminerale
• Metsoako e meng ea limela
• Melemo ea bophelo ea oats
• E ka theola k'holeseterole
• E ka thibela mofuta oa 2 lefu la tsoekere
• E kanna ea matlafatsa botlalo
• Boholo ha bo na gluten
• Melemo e meng ea bophelo bo botle
• Litla-morao tsa oats
• Ntlha ea bohlokoa

Li-oats (Avena sativa) ke lijo-thollo tsa lijo-thollo tse holiloeng haholo-holo Amerika Leboea le Europe.

Ke mohloli o motle haholo oa fiber, haholo-holo beta glucan, hape e na le livithamini, liminerale le li-antioxidants tse ngata.

Li-oats kaofela ke tsona feela mohloli oa lijo oa avenanthramides, sehlopha se ikhethileng sa li-antioxidants tse lumeloang hore li sireletsa khahlanong le lefu la pelo.

Ka lebaka la melemo ea bona e mengata, joalo ka ho theola tsoekere maling le li-cholesterol, li-oats li hapuoe haholo joalo ka lijo tsa bophelo bo botle (,,, 4).

Li phuthoa kapa li silafatsoa hangata 'me li ka jeoa joaloka oatmeal (motoho) kapa tsa sebelisoa thepa e besitsoeng, bohobe, muesli le granola.

Li-oats tsa lijo-thollo li bitsoa oats groats. Hangata li phuthoa kapa li silakanngoa hore e be li-flakes tse bataletseng ebe li halikiloe habobebe ho hlahisa oatmeal.

Oatmeal e potlakileng, kapa e potlakileng, e entsoe ka habore e tšesaane haholo kapa e sehiloeng e monyang metsi habonolo mme ka hona e phehe kapele.

Lehlaka, kapa lera la koro le nang le fiber e ngata, hangata le jeoa ka thoko joalo ka thollo, ka muesli, kapa ka bohobe.

Sengoliloeng sena se u joetsa tsohle tseo u hlokang ho li tseba ka oats.

Lintlha tsa phepo e nepahetseng

Lintlha tsa phepo e nepahetseng bakeng sa li-ounise tse 3.5 (ligrama tse 100) tsa habore e tala ke ():

• Lik'halori: 389
• Metsi: 8%
• Liprotheine: Ligrama tse 16.9
• Li-carb: 66.3 dikgerama
• Tsoekere: 0 dikgerama
• Faeba: 10,6 dikgerama
• Mafura: 6.9 dikgerama

Li-carbs

Carbs e etsa li-oats tse 66% ka boima bo ommeng.

Hoo e ka bang 11% ea carbs ke fiber, ha 85% e le starch. Li-oats li na le tsoekere e tlase haholo, ha 1% e tsoa ho sucrose.

Setala

Starch, e nang le liketane tse telele tsa limolek'hule tsa tsoekere, ke karolo e kholo ea oats.

Starch ka li-oats e fapane le starch ea lijo-thollo tse ling. E na le mafura a mangata le viscosity e phahameng, e leng bokhoni ba eona ba ho tlama ka metsi (6, 7, 8).

Mefuta e meraro ea setache e fumaneha ho oats (, 10, 11):

• Starch e hahiloeng ka potlako (7%). Mofuta ona o robeha kapele mme o monkoe joalo ka tsoekere.
• Starch e silang butle (22%). Foromo ena e robehile mme e monye butle butle.
• Starch e hanyetsanang (25%). Starch e hanyetsanang e sebetsa joalo ka fiber, e baleha ho siloa le ho ntlafatsa bophelo bo botle ba mala ka ho fepa libaktheria tsa hau tse botsoalle.

Faeba

Li-oats kaofela li paka fiber e ka bang 11%, 'me motoho o na le fiber ea 1.7%.

Boholo ba fiber e oats e qhibiliha, haholo-holo fiber e bitsoang beta glucan.

Li-oats li boetse li fana ka likhoele tse sa keneng, ho kenyelletsa lignin, selulose le hemicellulose (12).

Li-oats li fana ka fiber e ngata e qhibilihang ho feta lithollo tse ling, e lebisang ho ts'ebetsong butle butle, ho tlala botlalo, le khatello ea takatso ea lijo (,).

Li-glucans tsa "oat" tse nang le "soluble oat" li ikhethile har'a likhoele, kaha li ka theha tharollo e kang ea gel maemong a tlase.

Beta glucan e na le 2.3-8.5% ea li-oats tse tala, tse felletseng, haholo tse tsepamisitsoeng ho oat bran (15, 16).

Li-glucane tsa oat li tsejoa li theola maemo a k'holeseterole le ho eketsa tlhahiso ea bile acid. Ho lumeloa hape hore li fokotsa tsoekere maling le insulin ka mor'a lijo tse nang le carb (17,,, 20).

Ts'ebeliso ea letsatsi le letsatsi ea li-beta glucans e bontšitsoe e theola k'holeseterole, haholo-holo LDL (cholesterol) e mpe, mme ka hona e ka fokotsa menyetla ea lefu la pelo ().

Liprotheine

Li-oats ke mohloli o motle oa protheine ea boleng ho 11-17% ea boima bo ommeng, bo phahameng ho feta boholo ba lithollo tse ling ().

Protheine e kholo ea habore - ho 80% ea kakaretso ea eona - ke avenalin, e sa fumanoeng ka har'a lijo-thollo tse ling empa e tšoana le liprotheine tsa legume.

Protheine e nyane ea avenin e amana le gluten ea koro. Leha ho le joalo, li-oats tse hloekileng li nkoa li sireletsehile ho batho ba bangata ba nang le mamello ea gluten (,).

Li-carb ka li-oats boholo ba tsona ke li-starche le fiber. Li-oats li paka liprotheine le mafura a mangata ho feta lithollo tse ling hape ke mohloli o motle oa beta glucan, fiber e ikhethileng, e qhibilihang e hokahaneng le melemo e mengata ea bophelo bo botle.

Li-vithamine le liminerale

Li-oats li na le livithamini le liminerale tse ngata, ho kenyelletsa:

• Manganese. Ka tloaelo e fumanoang ka bongata bo boholo ka lithollo tse felletseng, tšalo-morao ena e bohlokoa bakeng sa kholo, kholo le metabolism ().
• Phosphorus. Diminerale ena e bohlokoa bakeng sa bophelo bo botle ba masapo le tlhokomelo ea lisele ().
• Koporo. Liminerale ea antioxidant hangata e haella lijong tsa Bophirimela, koporo e nkuoa e le bohlokoa bakeng sa bophelo bo botle ba pelo ().
• Vithamine B1. E tsejoang hape e le thiamine, vithamine ena e fumanoa lijong tse ngata, ho kenyelletsa lithollo, linaoa, linate le nama.
• Tšepe. E le karolo ea hemoglobin, protheine e ikarabellang bakeng sa ho tsamaisa oksijene maling, tšepe e bohlokoa haholo lijong tsa batho.
• Selenium. Antioxidant ena e bohlokoa bakeng sa lits'ebetso tse fapaneng 'meleng oa hau. Maemo a tlaase a selenium a amahanngoa le kotsi e eketsehileng ea lefu la pele ho nako le ho se sebetse hantle ha boits'ireletso ba mmele le kelello ().
• Magnesiamo. Khafetsa khaello ea lijo, diminerale ena e bohlokoa bakeng sa lits'ebetso tse ngata 'meleng oa hau ().
• Zinki. Serafshoa sena se nka karolo liketsong tse ngata tsa lik'hemik'hale 'meleng oa hau mme se bohlokoa bakeng sa bophelo bo botle ka kakaretso ().

Li-oats li fana ka livithamini le liminerale tse ngata haholo, joalo ka mankanese, phosphorus, koporo, livithamini tsa B, tšepe, selenium, magnesium le zinc.

Metsoako e meng ea limela

Li-oats kaofela li na le li-antioxidants tse ka fanang ka melemo e fapaneng ea bophelo bo botle. Metsoako ea bona ea mantlha ea limela e kenyelletsa (,, 32,):

• Avenathramide. E fumanoa feela ho li-oats, avenathramides ke lelapa la li-antioxidants tse matla. Li ka fokotsa ho ruruha methapong ea hau le ho laola khatello ea mali (,,).
• Asiti ea Ferulic. Ena ke antioxidant e atileng haholo ho li-oats le lithollo tse ling tsa lijo-thollo (12, 37).
• Asiti ea phytic. E nang le bongata bo bongata haholo, phytic acid e ka senya monya oa hau oa liminerale, joalo ka tšepe le zinki (12,).

Li-oats ke tsona feela mohloli oa phepo ea li-antioxidants tse matla tse bitsoang avenathramides. Li boetse li na le asiti ea ferulic le phytic acid.

Melemo ea bophelo ea oats

Litsebi li re li-oats tse nang le melemo e fapaneng ea bophelo bo botle, ho kenyelletsa khatello e tlase ea mali le ho fokotsa menyetla ea botena le mofuta oa 2 oa lefu la tsoekere. Melemo ea mantlha ea lijo-thollo tsena e thathamisitsoe ka tlase (,,,,).

E ka theola k'holeseterole

Liphuputso li netefalitse khafetsa hore li-oats li ka theola li-cholesterol, tse ka fokotsang kotsi ea lefu la pelo (,,,).

Lefu la pelo ke sesosa se ka sehloohong sa lefu lefats'eng ka bophara, 'me k'holeseterole e phahameng ke sesosa se ka sehloohong sa kotsi - haholo-holo LDL (bad) cholesterol (,) e nang le oxidized.

Bokhoni ba Oats ba ho theola k'holeseterole bo bakoa haholo-holo ke lihlahisoa tsa bona tsa beta glucan (,,,,).

Beta glucan e ka liehisa monko oa hau oa mafura le k'holeseterole ka ho eketsa monono oa lijo tse o li jeleng ().

Hang ha e le ka mpeng ea hau, e tlama ho li-cholesterol tse ngata tse nang le k'holeseterole, e hlahisoang ke sebete sa hau ho thusa tšilo ea lijo. Beta glucan e ntan'o jara li-acid tsena pampiring ea hau ea lijo 'me qetellong e tsoe' meleng oa hau.

Ka tloaelo, li-acid acid li khutlisetsoa hape tsamaisong ea hau ea lijo, empa beta glucan e thibela ts'ebetso ena, e lebisang ho fokotsa li-cholesterol (56).

Ba boholong ba entse qeto ea hore lijo tse nang le bonyane ligrama tse 3 tsa beta glucan ka letsatsi li ka fokotsa menyetla ea lefu la pelo (57).

E ka thibela mofuta oa 2 lefu la tsoekere

Mofuta oa 2 oa lefu la tsoekere o atile haholo lilemong tsa morao tjena.

Lefu lena le tšoauoa ka taolo e sa tloaelehang ea tsoekere maling, hangata ka lebaka la ho fokotseha ha kutlo ho hormone insulin.

Li-glucane tsa Beta, likhoele tse qhibilihang ka har'a oats, li bontšitse melemo ea taolo ea tsoekere maling (,).

Ho fumanoe litekanyo tse itekanetseng tsa beta glucans tse tsoang ho li-glucose le likarabo tsa insulin kamora ho ja lijo tse nang le carb (,,).

Ho batho ba nang le lefu la tsoekere la mofuta oa 2 le ho hanyetsa insulin ka matla, ho kenella lijong tsa libeke tse 4 le oatmeal ho felletse ka phokotso ea 40% litekanyong tsa insulin tse hlokahalang bakeng sa ho tsitsisa maemo a tsoekere ea mali ().

Liphuputso li fana ka maikutlo a hore li-beta glucans li ka ntlafatsa kutloisiso ea insulin, ea liehisa kapa ea thibela ho qala ha lefu la tsoekere la mofuta oa 2, empa phuputso ea tlhahlobo e phethile hore bopaki ha bo lumellane (,,,,).

Li-oats tse phehiloeng kaofela li baka tsoekere e tlase le likarabo tsa insulin, empa likarabo li eketseha haholo haeba li-oats li siloa ka phofo pele li pheha (,,).

E kanna ea matlafatsa botlalo

Botlalo bo bapala karolo ea bohlokoa ho leka-lekaneng ea matla, kaha bo u emisa ho ja ho fihlela tlala e khutla ().

Pontšo e fetotsoeng ea botlalo e amana le botenya le mofuta oa 2 lefu la tsoekere (,).

Phuputsong e beha palo e felletseng ea lijo tse tloaelehileng tse 38, oatmeal e maemong a boraro ka kakaretso le ea pele lijong tsa hoseng ().

Likhoele tse qhibilihang ka metsi, joalo ka li-beta glucans, li ka eketsa botlalo ka ho liehisa ho ntša mpa le ho khothaletsa tokollo ea lihormone tse felletseng (, 7,).

Liphuputso tsa batho li senola hore oatmeal e ka matlafatsa ho khora le ho fokotsa takatso ea lijo ho feta lijo tsa hoseng tse lokiselitsoeng ho jeoa le mefuta e meng ea fiber (,,,).

Hape, li-oats li na le lik'hilojule tse tlase ebile li na le fiber e ngata le limatlafatsi tse ling tse phetseng hantle, e leng se etsang hore e be tlatsetso e ntle ho phepo e nepahetseng ea ho theola boima ba 'mele.

Boholo ha bo na gluten

Lijo tse se nang gluten ke tharollo feela bakeng sa batho ba nang le lefu lena, hammoho le batho ba bangata ba nang le kutloisiso ea gluten.

Li-oats ha li na gluten empa li na le mofuta o tšoanang oa protheine e bitsoang avenin.

Liphuputso tsa bongaka li bontša hore li-oats tse itekanetseng kapa tse kholo li ka mamelloa ke batho ba bangata ba nang le lefu lena le leng (,,,,,).

Li-oats li bontšitsoe ho ntlafatsa boleng ba phepo ea lijo tse se nang gluten, ho eketsa ho kenella ha liminerale le fiber (, 86).

Leha ho le joalo, li-oats li ka silafatsoa ka koro hobane hangata li sebetsoa litsing tse tšoanang (,).

Ka hona, ho bohlokoa hore batho ba nang le lefu lena le leng le le leng ba je feela li-oats tse netefalitsoeng hore ha li na gluten.

Melemo e meng ea bophelo bo botle

Li-oats li na le melemo e meng e mengata e ka bang teng.

Ho fepa masea a manyane a ka tlase ho likhoeli tse tšeletseng ho amana le ho fokotseha ha kotsi ea asthma ea bongoana ().

Ntle le moo, liphuputso tse 'maloa li bonts'a hore li-oats li ka matlafatsa sesole sa hau sa' mele, tsa ntlafatsa bokhoni ba hau ba ho loants'a libaktheria, livaerase, li-fungus le likokoana-hloko ().

Ho batho ba baholo, ho ja fiber ea oat bran ho ka ntlafatsa boiketlo ka kakaretso le ho fokotsa tlhoko ea litlatsetso (,,).

Li-oats li fana ka melemo e mengata e ka bang teng, ho kenyeletsoa le ho fokotsa k'holeseterole le tsoekere maling. Ho feta moo, li tletse ebile ha li na gluten ka tlhaho - empa li ka silafatsoa ke lithollo tsa gluten.

Litla-morao tsa oats

Hangata li-oats li mamelloa hantle, ha li na litlamorao ho batho ba phetseng hantle.

Leha ho le joalo, batho ba ananelang avenin ba ka ba le matšoao a bohloko, a ts'oanang le a ho hloka mamello ha gluten, mme ba lokela ho qhela li-oats lijong tsa bona (, 95, 96).

Hape, li-oats li ka silafatsoa ke lithollo tse ling, joalo ka koro, tsa li etsa hore li se ke tsa tšoaneleha bakeng sa batho ba nang le lefu lena la celiac kapa khatello ea koro (,).

Batho ba kulang kapa ba sa mamelleng koro kapa lithollo tse ling ba lokela ho reka li-oats tse netefalitsoeng hore li hloekile.

Hangata li-oats li mamelloa hantle empa li ka silafatsoa ke gluten. Batho ba tsotellang gluten ba lokela ho ja habore e sa silafalang.

Ntlha ea bohlokoa

Li-oats ke tse ling tsa lijo-thollo tse phetseng hantle lefatšeng ka bophara le mohloli o motle oa livithamini, liminerale le metsoako e ikhethang ea limela.

Li-glucans tsa Beta, mofuta oa fiber e qhibilihang ka har'a lijo-thollo tsena, li fana ka melemo e mengata ea bophelo bo botle. Tsena li kenyelletsa cholesterol e tlase, bophelo bo botle ba pelo, le ho fokotsa tsoekere ea mali le likarabo tsa insulin.

Ntle le moo, habore e tlatsa haholo 'me e ka fokotsa takatso ea lijo le ho u thusa ho ja likhalori tse fokolang.

Haeba u labalabela ho tseba ka tsona, u ka eketsa oats lijong tsa hau kajeno.