Oats: tshuaj muaj pes tsawg leeg, khoom noj muaj txiaj ntsig, calorie ntsiab lus thiab cov khoom muaj txiaj ntsig

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2023-12-17 03:27

Oats yog hom cereal nplej uas nws cov noob tau noj thoob plaws ntiaj teb. Ntxiv nrog rau tib neeg noj, cov qoob loo no kuj siv los ua tsiaj txhu noj. Oatmeal, hlub los ntawm ntau tus, yog tsim los ntawm cov nplej ntawm no cereal, crushed thiab peeled. Dab tsi yog cov tshuaj muaj pes tsawg leeg ntawm oats thiab cereal pab tau li cas?

Yuav txiaj ntsig ntawm cov nplej no yog dab tsi?

Cov cereal no tau sau nrog ntau yam khoom noj. Cov tshuaj muaj pes tsawg leeg ntawm oat grain tuaj yeem suav hais tias yog qhov tshwj xeeb. Kev noj zaub mov fiber ntau (beta-glucan uas yog qhov tseem ceeb) thiab cov zaub mov muaj nyob hauv oats pab tiv thaiv ntau yam kev phom sij: kab mob plawv, ntshav qab zib, rog, thiab txawm tias mob qog noj ntshav. Lawv kuj txhim kho kev noj qab haus huv ntawm koj cov tawv nqaij thiab plaub hau.

Txhim kho cov hlab plawv

Oats muaj fiber ntau hu ua beta-glucan, uas pab txo qis cov roj cholesterol. Beta-glucan yog ib feem tseem ceeb ntawm soluble fiber, uastuaj yeem txo qis "phem" cov roj cholesterol, tsis cuam tshuam rau "zoo". Tsis tas li ntawd, oats muaj cov tshuaj antioxidants (avenanthramides thiab phenolic acids), uas ua ke nrog cov vitamin C pab tiv thaiv LDL oxidation, txheej txheem uas tuaj yeem ua rau mob plawv.

Oat bran muaj vitamin E, lwm yam khoom noj rau lub plawv mob. Tsis tas li ntawd, lawv muaj fiber ntau (15 mus rau 26%) dua li oatmeal (tsuas yog 7%). Hauv ib txoj kev tshawb fawb, kev noj oat bran tau pom tias txo qis tag nrho cov cholesterol los ntawm 12%.

Pab mob ntshav qab zib

Oats muaj qhov ntsuas glycemic qis thiab lawv cov ntsiab lus fiber ntau pab tswj cov ntshav qab zib. Tsis tas li ntawd, cov nplej nplua nuj fiber ntau no qeeb rau zom. Qhov no txhais tau hais tias nws tsis ua rau cov ntshav qab zib nce siab. Oatmeal nyob rau hauv lub plab ntev heev, uas yog vim li cas nws nqus tau qeeb. Raws li ib txoj kev tshawb fawb, kev noj oat kuj tseem tuaj yeem txo cov koob tshuaj insulin hauv cov neeg mob ntshav qab zib hom 1.

Cov nplej no tau pom tias muaj txiaj ntsig zoo rau cov piam thaj thiab qib lipid hauv cov neeg mob ntshav qab zib hom 2. Cov beta-glucans pom hauv oats txo qhov concentration ntawm cov piam thaj hauv cov ntshav thaum noj. Ntau cov kev tshawb fawb tseem qhia tau tias oats lossis zaub mov muaj zog nrog lawv tuaj yeem txo qis postprandial hyperglycemia. Tab sis tsis yog txhua hom oats yog qhov zoo. Tsim nyog muab tso tsegflavored cereals los yog instant zaub mov - lawv muaj ntau cov suab thaj, thiab cov nyhuv ntawm lawv yog qhov opposite. Koj tuaj yeem siv cov oats tsis qab los ua ib qho kev hloov rau breadcrumbs hauv koj cov zaub mov txawv.

Oats tuaj yeem pab txo qis cem quav

Vim tias cov tshuaj muaj pes tsawg leeg ntawm oats suav nrog ntau cov fiber ntau, cov khoom no tuaj yeem pab daws cem quav. Kuj tseem siv los ua prophylaxis rau mob qog noj ntshav.

Hauv lwm txoj kev tshawb fawb, oat bran tau pom los txhim kho peristalsis thiab nce qib vitamin B12 hauv cov neeg laus.

Oats yog nplua nuj nyob rau hauv insoluble fiber. Qhov no yog tshwj xeeb tshaj yog muaj tseeb rau cov tsis tau kho grain thiab nws sprouts. Insoluble fiber yog qhov tseem ceeb rau kev noj qab haus huv ntawm txoj hnyuv, ib qho ntawm cov cim qhia tias tsis muaj cem quav. Cov tshuaj muaj pes tsawg leeg ntawm oat sprouts kuj muaj fiber ntau.

Txawm li cas los xij, qee tus neeg qhia cem quav tom qab noj oats. Yog vim li cas tej zaum yuav yog cov cereals tuaj yeem ua rau lub plab zom mov hauv qee qhov xwm txheej. Oats kuj muaj fiber ntau soluble, uas tuaj yeem ua rau muaj roj ntau dhau.

Nws pab tiv thaiv mob qog noj ntshav

Cov tshuaj antioxidants pom hauv oats tuaj yeem pab tua mob qog noj ntshav. Cov tshuaj no, ua ke nrog fiber ntau, tuaj yeem tiv thaiv qog noj ntshav ntawm lub qhov quav thiab txoj hnyuv (raws li tau hais los saum no). Nws ntseeg tau tias feem ntau ntawm cov khoom no tau tshwm sim thaum noj oatmeal.

Noj oatmeal txhua hnub tau pom tias txo qis kev pheej hmoo tuag los ntawm mob qog noj ntshav los ntawm 20 feem pua.

Cov tshuaj muaj pes tsawg leeg ntawm oats (sprouted tshwj xeeb) suav nrog avenanthramides. Lawv muaj anti-inflammatory zog thiab yog ib feem ntawm lub grain tiv thaiv mechanism. Cov tebchaw no tau pom tias inhibit qhov kev loj hlob ntawm cov qog nqaij hlav cancer yam tsis ua mob rau cov hlwb noj qab haus huv.

Pab kho mob ntshav siab

Kev noj oats tau pom tias txo qis systolic ntshav siab los ntawm 7.5 ntsiab lus thiab diastolic ntshav siab los ntawm 5.5 ntsiab lus. Tsis tsuas yog qhov no txo koj cov ntshav siab, tab sis nws kuj txo koj txoj kev pheej hmoo ntawm kab mob plawv los ntawm 22 feem pua. Rau lub hom phiaj no, koj yuav tsum xaiv cov nplej tag nrho lossis cov nplej sprouted.

Ntxiv oats rau cov khoom noj niaj hnub ntawm cov neeg mob ntshav siab ua rau muaj txiaj ntsig zoo. Txoj kev tshawb no qhia tau hais tias ib yam khoom uas nplua nuj nyob rau hauv soluble fiber ntau yuav ua tau ib tug zoo noj kev kho mob rau kev tiv thaiv thiab kev kho mob ntawm kub siab. Lwm cov txiaj ntsig tau qhia tias kev noj zaub mov nplua nuj hauv oats tuaj yeem txo qhov xav tau ntawm cov tshuaj tiv thaiv hypertensive. Beta-glucan, pom nyob rau hauv cov nplej, kuj muaj txiaj ntsig zoo rau cov metabolism hauv carbohydrate thiab ntshav siab hauv cov neeg rog.

Oatmeal tseem hu ua khoom noj khoom haus. Nws txo qis cov tshuaj hormones kev ntxhov siab thiab ua rau kom muaj serotonin ntau lawm, uas ua rau muaj kev ntxhov siab. Tag nrho cov no kuj pab txo cov ntshav siab.

Kev txhim khokev tiv thaiv

Cov beta-glucan pom hauv oatmeal tuaj yeem txhawb kev tiv thaiv. Feem ntau ntawm lub cev tiv thaiv kab mob hauv koj lub cev muaj cov receptors tshwj xeeb uas tsim los nqus cov tshuaj no. Qhov no nce kev ua haujlwm ntawm leukocytes thiab tiv thaiv cov kab mob. Cov tshuaj muaj pes tsawg leeg ntawm oats kuj nplua nuj nyob rau hauv selenium thiab zinc, uas ua lub luag haujlwm hauv kev sib ntaus sib tua.

Raws li ib txoj kev tshawb fawb, beta-glucan hauv oats muaj txiaj ntsig zoo dua li echinacea (lub paj North American nrov rau nws cov khoom siv tshuaj). Cov tshuaj tuaj yeem ua kom lub qhov txhab zoo thiab ua kom cov tshuaj tua kab mob zoo dua.

Beta-glucans kuj tseem siv los txhim kho kev tiv thaiv kab mob hauv cov tib neeg uas muaj kev mob nkees nkees lossis kev ntxhov siab ntawm lub cev lossis kev xav. Lawv kuj txhim kho kev tiv thaiv kab mob thaum muaj kev kho mob hnyav xws li tshuaj tua kab mob thiab xov tooj cua.

Kev qhia ntxov ntawm oats rau hauv kev noj zaub mov kuj tau txuas rau txo kev pheej hmoo mob hawb pob. Lwm txoj kev tshawb fawb qhia tau hais tias cov menyuam yaus uas tau noj porridge los ntawm cov cereal no tuaj yeem zam tau tus kab mob no. Qhov kev pheej hmoo ntawm kev mob hawb pob hauv cov menyuam yaus tuaj yeem txo qis los ntawm ob feem peb yog tias lawv noj oatmeal thaum thawj tsib lub hlis tom qab yug menyuam. Qhov no tuaj yeem piav qhia los ntawm cov tshuaj tiv thaiv kab mob ntawm cov cereal.

Txoj kev poob phaus

Oats muaj peev xwm ua tau zoo li zaub mov poob. Yog tias koj yuav cov cereal tsis tu ncua yam tsis muaj cov khoom qab zib ntxiv lossis cov khoom qab zib. Qhov no yog ensured los ntawm qhov tseeb hais tiasCov muaj pes tsawg leeg ntawm oat grain muaj ntau fibers. Qhov no tuaj yeem ua rau koj zoo siab rau lub sijhawm ntev thiab tiv thaiv koj ntawm kev noj khoom txom ncauj. Raws li kev tshawb fawb tshiab, oats tiv thaiv kev rog rog thiab faib cov rog hauv plab. Thiab yog tias noj txhua hnub, nws tseem tuaj yeem ua raws li kev kho mob rau cov kab mob metabolic. Qhov no yog tshwj xeeb yog zoo los ntawm cov tshuaj muaj pes tsawg leeg ntawm germinated oats.

Oatmeal thiab hmoov kuj tau pom tias ua rau kom satiety thiab zog piv rau npaj-rau-noj oatmeal noj tshais cereal. Yog li, koj tuaj yeem hloov cov zaub mov hauv koj cov zaub mov nrog oatmeal thiab nyob twj ywm rau lub sijhawm ntev.

Cov kev tshawb fawb kuj tau pom tias kev noj zaub mov nplua nuj nyob hauv cov nplej tag nrho xws li oats tuaj yeem pab tswj lub cev hnyav. Kev noj ntau ntawm cov zaub mov no cuam tshuam nrog lub cev qhov ntsuas. Oats tseem tuaj yeem nqus dej, uas ntxiv dag zog rau lawv cov khoom satiating, thiab beta-glucan tuaj yeem tuav cov khoom hauv plab.

Nws siv li cas?

Txawm tias dej oatmeal paub los txhawb kev poob phaus. Txhua yam koj xav tau yog ib khob ntawm oatmeal thiab ob litres dej. Sib tov txhua yam thiab infuse ib hmos, ces lim. Dej yuav tsum tau noj ua ntej noj mov, ntawm lub plab khoob, 150 ml rau ib hlis. Koj yuav pom cov txiaj ntsig sai sai. Thiab, tau kawg, qhov no yuav tsum tau nrog kev noj zaub mov kom raug thiab tawm dag zog.

Yog kojnoj oatmeal rau pluas tshais, koj tuaj yeem ntxiv nws nrog cov tshuaj fiber ntau (raspberries lossis almonds). Tsis txhob muaj cov rog rog xws li txiv laum huab xeeb.

Cov tshuaj muaj pes tsawg leeg thiab khoom noj muaj txiaj ntsig ntawm oats yog raws li hauv qab no:

• Ib puas grams ntawm cov khoom noj nyoos muaj 316 calories.
• Qhov kev pabcuam no tsuas muaj 55 grams carbs, kaum grams protein thiab 6 grams rog.
• Tib lub sijhawm, cov ntsiab lus fiber ntau hauv ib puas grams ntawm pab pawg yog 12 g.

khoom pab ntxiv dag zog pob txha

Chem. Cov muaj pes tsawg leeg ntawm oats suav nrog ntau cov txiaj ntsig zoo tsim nyog rau cov pob txha noj qab haus huv. Cov nplej tag nrho yog nyiam dua cov flakes vim tias lawv muaj cov ntsiab lus siab dua ntawm ntau yam tshuaj.

Ib qho tseem ceeb tshaj plaws hauv cov zaub mov hauv oats yog silicon. Nws plays lub luag haujlwm hauv kev tsim thiab kho cov pob txha. Silicon kuj tseem tuaj yeem pab kho mob osteoporosis postmenopausal. Txawm li cas los xij, ib txoj kev xav qhia tias cov khoom no tuaj yeem cuam tshuam nrog kev nqus calcium.

Txhim kho kev pw tsaug zog zoo

Cov amino acids thiab lwm yam khoom noj muaj nyob rau hauv cov tshuaj muaj pes tsawg leeg ntawm oats xim av pab tsim melatonin, ib yam khoom uas induces pw tsaug zog. Thaum sib xyaw nrog mis nyuj los yog zib ntab, nws ua rau khoom noj txom ncauj zoo heev.

Tag nrho cov nplej oats kuj txhawb kev tsim cov tshuaj insulin, uas pab txoj hauv kev ntawm neural kom tau txais tryptophan. Tryptophan yog ib qho amino acid uas ua raws li sedative rau lub hlwb. Oats kuj tseem muaj vitamin B6,uas pab txo kev ntxhov siab (ib qho ntawm cov laj thawj tseem ceeb ntawm insomnia). Kev sib xyaw oats nrog mis nyuj thiab txiv tsawb tuaj yeem pab koj lub cev so.

Cov carbohydrates hauv oats kuj tso tawm serotonin, "sensory" hormone uas txo kev ntxhov siab thiab ua rau koj xis nyob.

Nws txawv ntawm barley li cas?

Yuav teb lo lus nug no, peb yuav tsum xav txog kom meej cov tshuaj muaj pes tsawg leeg ntawm oats thiab barley (PUR).

Oats yog ib qho ntawm ntau cov cereals noj. Nws yog qhov nrov heev hauv kev noj qab haus huv kev txav mus los vim nws cov khoom noj muaj txiaj ntsig zoo, thiab tau siv los ua noj tshais cereal rau ntau pua xyoo. Oats muaj qhov tsw qab thiab yog ib qho ntxiv rau qhob cij thiab lwm yam khoom noj.

Cov cereal no muaj protein ntau, calcium, fiber ntau thiab vitamin E, ua rau nws muaj txiaj ntsig zoo rau ntau yam khoom noj. Niaj hnub no, oats tau noj nyob rau hauv daim ntawv ntawm oatmeal thiab muesli tuav. Tsis tas li ntawd, nws cov sprouts raug suav hais tias yog qhov chaw cia khoom tiag tiag ntawm txhua yam tseem ceeb. Cov tshuaj muaj pes tsawg leeg ntawm oats muaj ib tug loj concentration ntawm tag nrho cov saum toj no tebchaw. Yog li ntawd, germinated grain yuav siv tau ob qho tib si rau zaub mov thiab tshuaj lub hom phiaj.

Oat-zoo li barley hlob nyob rau hauv ntau tshaj 100 lub teb chaws thiab yog ib qho ntawm cov cereals nrov tshaj plaws, thib ob tsuas yog nplej, pob kws thiab mov. Nws cov fiber ntau tuaj yeem txo cov roj cholesterol thiab ntshav qabzib. Barley kuj muaj roj tsawg. Pearl barley yog dav muaj nyob rau hauv khw muag khoom nrog rau mov, buckwheat thiab oatmeal. barley hmoov muajhauv cov khw muag khoom noj khoom haus. Nws yog siv los ua thickener rau kua zaub thiab stews, thiab hauv cov khoom ci. Hauv qee cov zaub mov txawv, koj tuaj yeem sib xyaw cov hmoov nplej nrog cov hmoov nplej. Barley flakes kuj siv rau hauv ci. Txawm li cas los xij, cov cereal no muaj cov vitamins tsawg dua piv rau oatmeal. Tsis tas li ntawd, nws saj tsis pub cov hmoov nplej no siv rau hauv cov tais diav qab zib.

kaw lo lus

Tag nrho cov saum toj no tso cai rau peb nco ntsoov tias oats yog ib yam khoom uas tsis muaj tseeb. Nws tuaj yeem siv los ua ib feem ntawm kev noj qab haus huv, nrog rau kev poob phaus. Tsis tas li ntawd, nws pab tiv thaiv ntau yam kab mob.