9 Nā pono olakino a me nā pono o Oat Bran

Anter

• 1. Pahu Me nā Nutrients
• 2. Kiʻekiʻena Antioxidants
• 3. E hōʻemi paha i nā kumu pilikia o ka maʻi puʻuwai
• 4. Hiki ke kōkua i ke kaohi ʻana i nā pae kō kō
• 5. Hiki Kākoʻo i nā ʻōpū Ola
• 6. Hāʻawi i kahi kōkua no ka maʻi maʻi ʻōpala
• 7. E hoʻoliʻiliʻi paha i kāu maʻi o ka maʻi ʻaʻai kala
• 8. Mei Kokua Kaumaha Lilo
• 9. Māmā e hoʻohui i kāu papaʻai
• Ka Laina Lalo

ʻIʻike nui ʻia ʻo Oats ma ke ʻano he huaʻai olakino hiki ke ʻai ʻoe, no ka mea, piha lākou i nā wikamina, nā minelala, a me nā olonā nui.

ʻO ka hua oat (Avena sativa) ʻohiʻohi a hana ʻia e wehe i ka hull o waho i hiki ʻole ke inu. ʻO ka mea i koe o ka groat oat, kahi e hana hou ʻia ai e hana i ka oatmeal.

ʻO ka oat bran ka papa o waho o ka oat groat, kahi e noho ai ma lalo pono o ke kia. ʻOiai ʻo ka oat groats a me nā ʻoki hōʻoki kila i kū maoli i ka bran, kūʻai ʻokoʻa ʻia ka oat bran e like me kāna huahana ponoʻī.

Pili ʻo Oat bran i nā pono olakino he nui, e like me ka hoʻomaikaʻi ʻana i ke kō kō, ka maikaʻi o ka ʻōpū, a me ke kahe o ke koko a me ka cholesterol.

Eia 9 ke olakino a me nā pono pono o ka oat bran.

1. Pahu Me nā Nutrients

Loaʻa i kahi momona momona kaulike maikaʻi ʻo Oat bran.

ʻOiai he nui nā koʻi a me nā momona e like me ka oatmeal mau, ke kaena nei ka oat bran i nā protein a me nā fiber. ʻOi aku ke kiʻekiʻe ma ka beta-glucan, kahi ʻano mana o ke fiber soluble (1, 2,).

Hoʻokahi kīʻaha (219 gram) o ka bran oat kuke i loaʻa ():

• Kalepona: 88
• Kumuʻiʻo: 7 gram
• Kāpena: 25 gram
• Momona: 2 gram
• Puluniu: 6 gram
• Thiamine: 29% o ka Reference Daily Intake (RDI)
• Makanekiuma: 21% o ka RDI
• Phosphorous: 21% o ka RDI
• Hao: 11% o ka RDI
• Kiniki: 11% o ka RDI
• Riboflavin: 6% o ka RDI
• Pālima: 4% o ka RDI

Hoʻohui, hāʻawi ka oat bran i nā liʻiliʻi o folate, wikamina B6, niacin, a me ka calcium.

ʻO kāna momona momona a me nā ʻike kalori haʻahaʻa e hoʻonui ai i ka momona.

ʻO ka oat bran he gluten-kūlohelohe akā hiki ke hoʻopili ʻia me ka gluten i ka wā e ulu ana a hana paha. Inā ʻoe e hōʻalo i ka gluten, e nānā i ka oat bran i ʻōlelo kikoʻī ʻia me ka gluten.

Hōʻuluʻulu Manaʻo Hoʻopaʻa ʻo Oat bran i nā protein a me nā fiber ma mua o nā ʻoka i ʻōwili ʻia a wikiwiki paha. He kiʻekiʻe pū kekahi ia i nā wikamina a me nā minelala nui.

2. Kiʻekiʻena Antioxidants

ʻO Oat bran kahi kumu nui o nā polyphenols, he mau mole i hoʻokumu ʻia i nā mea kanu e like me nā antioxidants.

Pale aku nā Antioxidant i kou kino mai nā molikino weliweli i ʻike ʻia he radical manuahi. I nā nui, hiki i nā radical manuahi ke kumu i ka hōʻino ʻana o ka cell i hoʻopili ʻia i nā maʻi maʻi mau ().

ʻOi loa ke kīʻaha ʻoi i nā antioxidants i hoʻohālikelike ʻia i nā ʻāpana ʻē aʻe o ka palaoa oat, a he kumu maikaʻi maikaʻi ia o ka acid acid, ferulic acid, a me avenanthramides ikaika ().

ʻO Avenanthramides kahi ʻohana o nā antioxidant kū hoʻokahi i ka ʻoka. Ua pili lākou i ka hoʻemi ʻia o ka mumū, nā waiwai anticancer, a me nā pae haʻahaʻa o ke koko (,,).

Hōʻuluʻulu Manaʻo He kiʻekiʻe ʻo Oat bran i nā antioxidant he nui i hiki ke kōkua i ka hakakā ʻana i nā maʻi kūlohelohe a hāʻawi i nā pono olakino.

3. E hōʻemi paha i nā kumu pilikia o ka maʻi puʻuwai

ʻO ka maʻi maʻi puʻuwai no kahi o hoʻokahi o ʻekolu mau make ma ka honua holoʻokoʻa ().

He kī nui ka papaʻai i ka olakino puʻuwai. Hiki i kekahi mau meaʻai ke hoʻohuli i kou kaumaha o ke kino, ke kaomi koko, ka cholesterol, ke kō kō, a me nā kumu pilikia ʻē aʻe no ka maʻi puʻuwai.

Hiki i ka ʻoat bran ke kōkua i ka hōʻemi ʻana i kekahi mau kumu pilikia, e like me ke kiʻekiʻe o ke kōkōlika a me ke koko.

No ka poʻe hoʻomaka, he kumu nui ia o ka beta-glucan, kahi ʻano o ke fiber soluble e hoʻoheheʻe i ka wai e hana i kahi viscous, gel-like mea i loko o kāu digestive tract ().

Hiki i nā beta-glucans ke hōʻemi i ka nui o ka kolesterol i loko o kou koko no ka mea kōkua lākou i ka lawe ʻana i ka momona o ka momona kolesterol - kahi mea kōkua i ka momona momona ().

I ka loiloi o 28 mau noiʻi, e ʻai ana he 3 mau a ʻoi o ka oatbeta-glucan i hoʻēmi i ka LDL (ʻino) a me ka nui o ke koloka e 0.25 mmol / L a me 0.3 mmol / L, ().

Hoʻomaopopo kekahi mau noiʻi ʻē aʻe i nā beta-glucans hiki ke hōʻemi nui i nā systolic a me ke kahe koko diastolic - nā helu kiʻekiʻe a me lalo i kahi heluhelu. He ʻoiaʻiʻo kēia no nā mākua olakino olakino a me nā mea me ke kahe koko kiʻekiʻe (,).

Loaʻa iā Oat bran avenanthramides, kahi hui o nā antioxidant kū hoʻokahi i nā ʻoka. Ua ʻike ʻia hoʻokahi noiʻi ua hana pū nā avenanthramides me ka wikamina C e pale aku ai i ka LDL oxidation ().

Hoʻoweliweli ka LDL ʻino (maikaʻi) ʻo ka cholesterol no ka mea pili ia i kahi kiʻekiʻe o ka maʻi puʻuwai ().

Hōʻuluʻulu Manaʻo He kiʻekiʻe ʻo Oat bran i ka beta-glucans, kahi ʻano o ka fiber soluble i hiki ke kōkua i ka hoʻēmi ʻana i ke kōkoʻolā a me ke kahe o ke koko - ʻelua mau pilikia nui no ka maʻi puʻuwai.

4. Hiki ke kōkua i ke kaohi ʻana i nā pae kō kō

ʻO ke ʻano diabetes he olakino olakino e pili ana i ka 400 miliona mau kānaka ().

Pilikia paha ka poʻe me kēia maʻi e kaohi i ko lākou pae kō kō. Hiki i ke kaohi kō kō ke kō ʻole ke alakaʻi i ka makapō, nā puʻuwai puʻuwai, nā hahau, a me nā pilikia olakino ʻē aʻe.

ʻO nā meaʻai i kiʻekiʻe i ka fiber hiki ke hoʻoheheʻe ʻia - e like me ka oat bran - hiki ke kōkua i ke kaohi ʻana i nā pae kō kō.

Kōkua ka mea hiki ke hoʻoheheʻe ʻia e like me beta-glucan e hoʻolohi i ka digestion a me ka absorption o carbs ma o kāu tract digestive, e hoʻokūpaʻa ana i nā pae kō kō ().

Ua ʻike ʻia kahi loiloi o 10 mau noiʻi i ka poʻe me ka maʻi diabetes type 2 i ka ʻai ʻana i 6 gram o ka beta-glucan i kēlā me kēia lā no 4 mau pule e hoʻoliʻiliʻi loa i nā kō kō. He aha hou aʻe, 3 mau aila a ʻoi paha o ka beta-glucan no 12 mau pule i hoʻēmi i nā pae kō kō e 46% ().

Hōʻike kekahi mau noiʻi ʻē aʻe i ka ʻai ʻana i ka oat bran ma mua a i ʻole ma kahi o kahi pāʻina momona momona hiki ke hoʻolohi i ka helu i komo nā kō i kāu kahe o ke koko, malia paha e kū ana i nā kō kō kō ((,).

Hōʻuluʻulu Manaʻo Hiki ke pale i ka fiber soluble o Oat bran i ke koko a me ke kaohi i nā pae kō kō - keu hoʻi i ka poʻe me ka maʻi diabetes type 2.

5. Hiki Kākoʻo i nā ʻōpū Ola

ʻO ka Constipation kahi pilikia maʻamau e hoʻopili a 20% o ka poʻe ma ka honua holoʻokoʻa ().

He kiʻekiʻe ʻo Oat bran i ka fiber dietary, kahi mea e kōkua i ke kākoʻo o ke kīloi olakino maikaʻi.

I ka ʻoiaʻiʻo, aia wale nō i kahi kīʻaha (94 gram) o ka bran oat maka kahi 14.5 gram o ka fiber i mahalo nui ʻia. Ma kahi o 1.5 mau manawa ʻoi aku ka nui o nā fiber ma mua o nā oats wikiwiki a i ʻōwili ʻia ().

Hāʻawi ʻo Oat bran i ka fiber soluble a me ka fiber insoluble.

Hana ka fiber soluble i kahi mea like me ka gel i loko o kou ʻōpū, kahi e kōkua ai e palupalu i ka pahu. Hele ka fiber hiki ʻole i loko o kou ʻōpū akā hiki ke hoʻonui i ka pahu a maʻalahi hoʻi e hele (,).

Hōʻike ka noiʻi e hiki i ka bran oat ke kōkua i ke kōkua ʻana i nā ʻōpū olakino.

Ua hōʻike ʻia kahi noiʻi i nā mākua makua ʻo ka ʻai ʻana i nā biscuits oat-bran i ʻelua mau manawa i kēlā me kēia lā no 12 mau pule e hoʻēmi ai i ka ʻeha a hoʻomaikaʻi i ke alapine a me ke kūlike o nā ʻōpū.

Ua ʻike ʻia kahi noiʻi he 12 mau hebedoma ua hiki i ka 59% o ka poʻe i hoʻopau i ka 7-8 mau huna o ka oat bran i kēlā me kēia lā ke hooki i ka lawe ʻana i nā laxatives - no ka mea ua like ka maikaʻi o ka oat bran i ka hōʻoluʻolu ʻana i ka paʻa paʻa ().

Hōʻuluʻulu Manaʻo He kiʻekiʻe ʻo Oat bran i loko o ka fiber soluble a me insoluble ʻelua, i hiki ke kōkua i ka hoʻomaha ʻana i ka paʻa paʻa a kākoʻo i ke olakino ʻōpū.

6. Hāʻawi i kahi kōkua no ka maʻi maʻi ʻōpala

ʻO nā ʻano nui ʻelua o ka maʻi ʻōpū (IBD) ʻo ia ka ulcerative colitis a me ka maʻi o Crohn. Hoʻohālikelike ʻia nā mea ʻelua e ka maʻi ʻōpū mau.

Hiki i ka ʻoat bran ke kōkua i ka hāʻawi ʻana i ke kōkua no ka poʻe me IBD.

ʻO ia no ka mea he kiʻekiʻe ka oat bran i ka fiber dietary, kahi e hiki ai i kāu bacteria ʻōpū maikaʻi ke wāwahi i nā waikawa momona momona (SCFAs), e like me ka butyrate. Kōkua nā SCFA i ka hānai ʻana i nā hunaola kolone a hoʻoliʻiliʻi paha i ka huhū o ka ʻōpū (,).

Hoʻokahi 12 mau hebedoma i hoʻopaʻa ʻia i ka poʻe me ka ulcerative colitis i ʻike ʻia e ʻai ana i ka 60 gram o ka oat bran i kēlā me kēia lā - e hāʻawi ana i 20 gram o ka fiber - hoʻemi i ka ʻeha o ka ʻōpū a me nā hōʻailona reflux. Hoʻohui ʻia, ua hoʻonui nui ʻia nā pae kolona o nā SCFA e like me butyrate ().

ʻO kahi loiloi i nā mākua me IBD i hoʻoholo i ka ʻai mau ʻana i ka oats a i ʻole ka bran oat hiki ke kōkua i ka hoʻomaha ʻana i nā ʻōuli maʻamau, e like me ka paʻa a me ka ʻeha ().

ʻLelo ia, aia nō he kakaikahi loa o nā noiʻi kanaka ma ka oat bran a me ka IBD. Pono hou ka noiʻi.

Hōʻuluʻulu Manaʻo Hiki i ka ʻoat bran ke kōkua i ka hōʻoluʻolu i nā hōʻailona IBD e ka hānai ʻana i nā hunaola kolona a me ke kōkua ʻana e hōʻemi i ka lī. Eia nō naʻe, pono i nā noi kanaka hou aku.

7. E hoʻoliʻiliʻi paha i kāu maʻi o ka maʻi ʻaʻai kala

ʻO ka maʻi ʻaʻai Colorectal ke kolu o nā ʻano maʻi ʻaʻai nui i ʻAmelika Hui Pū ʻIa ().

He nui nā waiwai o Oat bran e hoʻohaʻahaʻa ai i kou makaʻi o kēia maʻi ʻaʻai.

No hoʻokahi, kiʻekiʻe i nā fiber soluble - e like me beta-glucan - hana ia i meaʻai no kāu bacteria ʻōpū maikaʻi. Hoʻopili kēia mau bacteria i ka fiber, kahi e hoʻopuka ai i nā SCFA.

Hoʻomaopopo ka hoʻāʻo a me nā noiʻi holoholona i nā SCFA hiki ke pale aku i ka maʻi ʻaʻai ʻōpū ma ke kāohi ʻana i ka ulu ʻana o nā hunaola maʻi a hoʻowalewale i ka make ʻana o ka maʻi ʻaʻai (,).

Eia hou, ʻo ka oat bran kahi kumu waiwai nui o nā antioxidant, kahi e hoʻopau ai i ka ulu ʻana o ka maʻi ʻaʻai.

Hōʻike ka paipu hoʻowalewale a me nā holoholona i ka oat bran antioxidants - e like me avenanthramide - hiki paha ke kāohi i ka ulu ʻana a make paha i nā cell cancer cancer (().

Manaʻo ʻia ʻo Oat bran he hua palaoa holoʻokoʻa - hana, inā ʻaʻole ʻenehana - no ka mea kiʻekiʻe ia i ka fiber. Pili nā loiloi kanaka i nā papaʻai momona i nā hua āpau i kahi makaʻu haʻahaʻa o ka maʻi ʻaʻai kala (,).

Eia naʻe, pono ka nui o ka noiʻi kanaka i kēia wahi.

Hōʻuluʻulu Manaʻo Hōʻike nā haʻawina holoholona a me nā paipu hoʻowalewale i ka nui o nā hui oat bran e pale aku ai i ka maʻi ʻaʻai kala, akā ʻoi aku ka nui o nā noi kanaka.

8. Mei Kokua Kaumaha Lilo

He kiʻekiʻe ʻo Brat i ka fiber soluble, hiki ke kōkua i ke kāohi i kou makemake.

No ka poʻe hoʻomaka, hiki i ka fiber soluble ke hāpai i nā kiʻekiʻe o nā hormoni e kōkua iā ʻoe e piha. Hoʻopili kēia i cholecystokinin (CKK), GLP-1, a me peptide YY (PYY) (,).

Hoʻoemi paha ia i nā pae o nā homone wī, e like me ghrelin (,).

ʻO nā meaʻai e māʻona iā ʻoe e kōkua paha i ka hōʻemi kaumaha ma o ka hōʻemi ʻana i kāu lawe ʻana i ka calorie.

ʻO kahi laʻana, ua ʻike ʻia kahi noiʻi hoʻokahi ka poʻe e ʻai ana i ka oat bran no ka ʻaina kakahiaka ua ʻike lākou i ka piha a hoʻopau i ka liʻiliʻi o nā calorie i ka pāʻina e hiki mai ana ma mua o nā mea i loaʻa i ka palaoa kope ().

Hōʻuluʻulu Manaʻo He kiʻekiʻe ʻo Oat bran i ka fiber hiki ke hoʻoheheʻe ʻia, kahi e kaomi i nā hormona pōloli a hoʻonui i nā hormona piha. Ma ka ʻāpono, kōkua paha kēia i ka pohō kaumaha.

9. Māmā e hoʻohui i kāu papaʻai

Maʻalahi e hoʻohui i ka bran oat i kāu hana maʻamau i kēlā me kēia lā.

ʻO ka palaʻai ʻoat-bran wela kahi noi leʻaleʻa. Oe e Pono:

• 1/4 kīʻaha (24 gram) o ka bran oat maka
• 1 kīʻaha (240 ml) o ka wai a waiū paha
• Kiki o ka paʻakai
• 1 kahi teaspoon o ka meli
• 1/4 teaspoon o ka kinamona honua

ʻO ka mea mua, e hoʻohui i ka wai a i ʻole ka waiū i kahi ipuhao - me ka paʻakai - a hoʻolapalapa ia. Hoʻohui i ka bran oat a hoʻēmi i ka wela i kahi simmer, e kuke ana no 3-5 mau minuke ʻoiai e ʻoni mau.

Wehe i ka bran oat i kuke ʻia, e hoʻomoʻi i ka meli a me ke kinamona, a hoʻouluulu.

Hiki iā ʻoe ke kāwili i ka bran oat i ka palaoa a me ka pā muffin. ʻOkoʻa, e hoʻāʻo e hoʻohui i ka bran oat maka i nā meaʻai e like me nā cereal, nā yogurts, a me nā leʻaleʻa.

Hōʻuluʻulu Manaʻo ʻOno ka bran oat, maʻalahi, a maʻalahi hoʻi e hoʻohui i kāu papaʻai. E hoʻāʻo iā ia i nā mea i hoʻomoʻa ʻia, ma ke ʻano he cereal wela, a i ʻole kāpīpī ʻia ma luna o nā meaʻai māmā a i ʻole nā ​​mea ʻaina kakahiaka.

Ka Laina Lalo

ʻO ka oat bran ka papa waho o ka oat groat a hoʻopaʻa ʻia me nā pono olakino.

He kiʻekiʻe ia i ka fiber, nā wikamina, nā minelala, a me nā antioxidant, i kōkua paha i ke olakino puʻuwai, kaohi ʻana o ke kō, a me nā hana o ke kaupaona.

ʻO ka mea ʻoi loa, maʻalahi ka oat bran e hoʻohui i kāu papaʻai. E hoʻāʻo iā ia ma ke ʻano he cereal kū hoʻokahi, i nā mea i hoʻomoʻa ʻia, a i ʻole ma luna o kāu meaʻai māmā punahele.