ʻO Oats 101: Nā Mea Pono Nutr a me nā Pōmaikaʻi olakino

Anter

• ʻIke kūpono
• Kālika
• Pākaʻi
• Puluniu
• Pūmua
• Nā wikamina a me nā minelala
• Nā mea kanu mea kanu ʻē aʻe
• Nā pono olakino o ka ʻoka
• Hiki ke hoʻohaʻahaʻa i ka cholesterol
• Hiki ke pale aku i ka maʻi diabetes 2
• Hiki ke hoʻonui i ka piha
• Nui ʻole ka gluten
• Nā pono olakino ʻē aʻe
• Nā hopena kūpono o ka oats
• Ke laina lalo

Oats (Avena sativa) he cereal palaoa holoʻokoʻa i ulu nui ʻia ma ʻAmelika ʻĀkau a me ʻEulopa.

He kumu maikaʻi loa lākou o ka fiber, ʻoiai ʻo ka beta glucan, a kiʻekiʻe i nā wikamina, nā minelala, a me nā antioxidants.

ʻO ka oats holoʻokoʻa kahi kumu meaʻai wale nō o avenanthramides, kahi hui kūikawā o nā antioxidant i manaʻo ʻia e pale aku i nā maʻi puʻuwai.

Ma muli o kā lākou keu pono he nui, e like me ka hoʻohaʻahaʻa ʻana i ke kō kō a me nā pae kolesterol, ua loaʻa ka nānā nui i nā ʻano ʻoi ma ke ʻano he meaʻai olakino (,, 4).

Hoʻololi a wili ʻia paha lākou a hiki ke hoʻopau ʻia e like me ka oatmeal (porridge) a hoʻohana ʻia paha i nā mea i hoʻomoʻa ʻia, ka palaoa, muesli, a me ka granola.

Kāhea ʻia nā ʻōmole palaoa holoʻokoʻa. Hoʻololi a wili ʻia paha lākou i mau flakes pālahalaha a hoʻomaʻamaʻa maʻalahi ʻia e hana i ka oatmeal.

ʻO ka wikiwiki, a i ʻole ka manawa, hana ʻia ka oatmeal i ʻōwili liʻiliʻi a ʻokiʻoki ʻia paha i nā omo e loaʻa maʻalahi me ka maʻalahi a no laila kuke wikiwiki.

ʻO ka bran, a i ʻole ka fiber i waiwai nui o ka palaoa, hoʻopau pinepine ʻia ma ke ʻano he cereal, me ka muesli, a i ʻole nā ​​berena.

ʻLelo kēia ʻatikala iā ʻoe i nā mea āpau e pono ai ʻoe e ʻike e pili ana i ka ʻoka.

ʻIke kūpono

ʻO nā ʻike pono no nā ʻaila 3.5 (100 gram) o nā ʻoka maka ():

• Kalepona: 389
• Wai: 8%
• Kumuʻiʻo: 16.9 gram
• Kāpena: 66.3 gram
• Kō: 0 gram
• Puluniu: 10.6 gram
• Momona: 6.9 gram

Kālika

Hana nā Carbs 66% o nā ʻoka e ka maloʻo maloʻo.

Ma kahi o 11% o nā carbs ka fiber, ʻoiai he 85% ka starch. Haʻahaʻa loa ʻo Oats i ke kō, me 1% wale nō e hele mai ana mai ka sukrosa.

Pākaʻi

ʻO Starch, ka mea i piha i nā kaulahao lōʻihi o nā mole mole glucose, ʻo ia ka mea nui o nā ʻoka.

ʻOkoʻa ka starch i nā ʻoka ma mua o ka starch i nā hua ʻē aʻe. Loaʻa iā ia kahi momona momona kiʻekiʻe a me kahi viscosity kiʻekiʻe, ʻo ia ka hiki ke hoʻopaʻa me ka wai (6, 7, 8).

ʻEkolu ʻano o nā starches i loaʻa i nā oats (, 10, 11):

• Kīpī wikiwiki i hoʻoiho koke ʻia (7%). Wāwahi koke kēia ʻano a lawe ʻia e like me ka glucose.
• Lōʻihi ka ʻai i hoʻoiho ʻia (22%). Wāwahi ʻia kēia palapala a komo lohi.
• Pāpale kūpale (25%). Hana i nā hana starch kūpaʻa e like me ka fiber, pakele i ka digestion a me ka hoʻomaikaʻi ʻana i ke olakino ʻōpū ma ka hānai ʻana i kāu bacteria gut maikaʻi.

Puluniu

Hoʻopaʻa ka ʻoka holoʻokoʻa holoʻokoʻa ma kahi o 11% fiber, a loaʻa i ka porridge ka 1.7% fiber.

Hiki ke hoʻoheheʻe ʻia ka hapa nui o nā fiber i oats, ʻo ka hapanui kahi fiber i kapa ʻia ʻo beta glucan.

Hāʻawi pū ʻo Oats i nā olonā hiki ʻole ke komo, me lignin, cellulose, a me hemicellulose (12).

Hāʻawi ʻo Oats i ka fiber soluble i ʻoi aku ma mua o nā hua ʻē aʻe, e alakaʻi ana i ka wikiwiki o ka digestion, hoʻonui i ka piha, a me ka hoʻopau ʻana i ka makemake (,).

He kū hoʻokahi nā glucan beta oat beta i waena o nā olonā, no ka mea hiki iā lākou ke hana i kahi hopena gel-like ma kahi haʻahaʻa haʻahaʻa.

Loaʻa i ka Beta glucan ka 2.3-8.5% o ka maka, nā ʻō holoʻokoʻa, ka hapa nui i ka oat bran (15, 16).

Hoʻomaopopo ʻia ʻo Oat beta glucans e hoʻohaʻahaʻa i nā pae kolesterol a hoʻonui i ka hana o ka bile acid. Manaʻoʻiʻo ʻia lākou e hoʻemi i ke kō kō a me nā pae o ka insulin ma hope o ka ʻai momona-momona (17,,, 20).

Hōʻike ʻia ka ʻai ʻana o nā beta glukana i kēia lā e hoʻohaʻahaʻa i ka kolesterol, ʻo ia hoʻi ʻo LDL (ʻino) kolesterol, a pēlā e hōʻemi ai i kāu makaʻi o ka maʻi puʻuwai ().

Pūmua

ʻO Oats kahi kumu maikaʻi o ka protein protein ma 11-17% o ke kaupaona maloʻo, ʻoi aku ke kiʻekiʻe ma mua o nā hua ʻē aʻe ().

ʻO ka protein nui i loko o nā oats - ma 80% o ka nui o ka ʻike - he avenalin, ʻaʻole i loaʻa i kekahi ʻano palaoa ʻē aʻe akā like me nā protein legume.

Pili ka avenin protein liʻiliʻi i ka gluten palaoa. Eia nō naʻe, manaʻo ʻia nā ʻoka huina no ka hapanui o ka poʻe me ka hoʻomanawanui ʻole o ka gluten (,).

ʻO nā kalakeke i loko o ka oats ka nui o nā starches a me nā fiber. Hoʻopili ʻo Oats i ka protein a me ka momona ʻoi aku ma mua o nā hua ʻē aʻe a he kumu maikaʻi maikaʻi ia no ka beta glucan, kahi kū hoʻokahi a me ka fiber soluble i hoʻopili ʻia i nā pono olakino he nui.

Nā wikamina a me nā minelala

He kiʻekiʻe ʻo Oats i nā wikamina a me nā minelala he nui, e like me:

• Manganese. ʻIke maʻamau i nā nui i nā hua āpau, he mea nui kēia mineral mineral no ka hoʻomohala, ulu, a me ka metabolism ().
• Pākuʻi. He mea nui kēia mineral no ke olakino iwi a me ka mālama ʻana i ka ʻaʻa.
• Keleawe. ʻO kahi mineral antioksant nele pinepine i ka papaʻai Komohana, manaʻo nui ʻia ke keleawe no ke olakino puʻuwai ().
• Wikamina B1. ʻIke ʻia hoʻi ʻo thiamine, loaʻa kēia huaola i nā meaʻai he nui, e like me nā hua, nā pi, nā hua, a me nā ʻiʻo.
• Mea hao. Ma ke ʻano he hemoglobin, he protein i kuleana no ka lawe ʻana i ka oxygen i loko o ke koko, pono nui ka hao i ka papaʻai kanaka.
• Selenium. He mea nui kēia antioxidant no nā hana like ʻole i kou kino. Pili nā pae selenium haʻahaʻa me ka nui o ka makaʻu o ka make maʻa mua a me ka hana ʻole immune a me ka noʻonoʻo ().
• Makanekiuma Loaʻa pinepine ʻole i ka papaʻai, mea nui kēia mineral no nā kaʻina hana he nui i kou kino ().
• Kiniki Komo kēia mineral i nā hopena kemika i loko o kou kino a he mea nui ia no ke olakino holoʻokoʻa.

Hāʻawi ʻo Oats i nā nui o nā wikamina a me nā minelala he nui, e like me ka manganese, phosphor, keleawe, B wikamina, hao, selenium, magnesium, a me zinc.

Nā mea kanu mea kanu ʻē aʻe

Loaʻa ka nui o nā oats i nā antioxidant i hiki ke hāʻawi i nā pono olakino like ʻole. ʻO kā lākou mau mea kanu kanu nui me (,, 32,):

• ʻO Avenathramides. Loaʻa wale nō i nā ʻoka, ʻo ka avenathramides kahi ʻohana o nā antioxidant ikaika. Hiki iā lākou ke hōʻemi i ka mumū i loko o kāu mau aʻa a hoʻoponopono i ke kahe o ke koko (,,).
• ʻAkika Ferulic. ʻO kēia ka antioxidant polyphenol maʻamau i nā ʻoka a me nā ʻano hua cereal (12, 37).
• ʻAikika Phytic. ʻOi aku ka nui i ka bran, hiki i ka acidic acid ke hoʻopilikia i kou lawe ʻana i nā minelala, e like me ka hao a me ka zinc (12,).

ʻO Oats kahi kumuʻai wale nō o nā antioxidant mana i kapa ʻia avenathramides. Loaʻa iā lākou i ka waikawa ferulic a me ka acid acid.

Nā pono olakino o ka ʻoka

Hoʻomaopopo ka poʻe loea i ka oats me nā keu olakino like ʻole, e like me ka hoʻohaʻahaʻa ʻana i ke koko a hoʻemi ʻia ka maka o ka momona a me ka maʻi diabetes 2. ʻO nā hua nui o kēia palaoa i helu ʻia ma lalo (,,,,).

Hiki ke hoʻohaʻahaʻa i ka cholesterol

Ua hoʻokūpaʻa mau nā noiʻi e hiki i nā oats ke hoʻohaʻahaʻa i nā pae kolesterol, e hōʻemi ai i kou makaʻi i nā maʻi puʻuwai (,,).

ʻO ka maʻi puʻuwai ke kumu nui o ka make ma ka honua holoʻokoʻa, a ʻo ke kiʻekiʻe o ke kōkōlaki kahi mea nui weliweli - ʻoi aku ʻo LDL (ʻino) ʻolokaʻa kolesterol (,).

ʻO ka hiki i ka Oats e hoʻohaʻahaʻa i ke kolamu ke kumu ʻia i kā lākou maʻi beta beta (,,,,).

Hiki i ka Beta glucan ke hoʻolohi i kou lawe ʻana i nā momona a me ka cholesterol ma ka hoʻonui ʻana i ka viscosity o nā meaʻai āu i ʻai ai ().

I hoʻokahi manawa i kou ʻōpū, nakinaki ia i nā waikawa kolona-waiwai bile, a kou ake e hoʻopuka ai e kōkua i ka digestion. Lawe ʻo Beta glucan i kēia mau waikawa i lalo i kāu palapala digestive a ma waho o kou kino.

ʻO ka maʻamau, hoʻopili hou ʻia nā waikawa o ka bile i loko o kāu ʻōnaehana digestive, akā pāpā ka beta glucan i kēia kaʻina hana, a hiki i ka hōʻemi ʻana i nā pae kolesterol (56).

Ua hoʻoholo nā luna i nā meaʻai i loaʻa ma ka liʻiliʻi he 3 mau kolamu beta beta i kēlā me kēia lā e hoʻohaʻahaʻa i kou makaʻi o ka maʻi puʻuwai (57).

Hiki ke pale aku i ka maʻi diabetes 2

ʻO ka maʻi maʻamau ʻo 2 ua lilo i mea maʻamau i nā makahiki i hala iho nei.

Hoʻohālikelike ʻia kēia maʻi e ka rula kūpono ʻole o ke kō kō, ma ke ʻano he hopena o ka emi ʻana o ka ʻike i ka hormone insulin.

ʻO nā glucan beta, nā fibre soluble mai nā ʻoka, i hōʻike i nā pono no ka kaohi kō kō (().

Ua loaʻa nā huina haʻahaʻa o nā beta glukana mai nā ʻoka e hoʻohaʻahaʻa i nā pane like ʻole o ka glucose a me ka insulin ma hope o nā meaʻai momona ((,).

I ka poʻe me ka maʻi diabetes ʻelua a me ke kūpaʻa nui o ka insulin, he 4 mau pule me ka oatmeal i loaʻa i kahi 40% hōʻemi i nā inika insulin e pono ai no ka hoʻopaʻa ʻana i nā pae kō kō ().

Hōʻike nā noiʻi e hiki i nā beta glucans ke hoʻomaikaʻi i ka ʻike o ka insulin, hoʻolohi a pale paha i ka hoʻomaka ʻana o ka maʻi maʻamau o 2, akā ua hoʻoholo kahi noiʻi loiloi i ka ʻike ʻole o nā hōʻike.,,,,).

Hoʻomaʻalā ka ʻoka holoʻokoʻa i nā pane haʻahaʻa o ka glucose a me ka insulin, akā piʻi ka nui o nā pane inā e hoʻohina ʻia nā ʻoka i palaoa ma mua o ka kuke ʻana (,,).

Hiki ke hoʻonui i ka piha

He mea nui ka piha piha i ke kaulike o ka ikehu, no ka mea kaohi iā ʻoe mai ka ʻai ʻana a hiki i ka hoʻi ʻana o ka pōloli ().

Hoʻopili ʻia ka hōʻailona hōʻailona piha me ka momona a me ka maʻi maʻamau 2 (,).

I loko o kahi hoʻopaʻa hoʻopaʻa ʻana i ka hopena piha o 38 mau meaʻai maʻamau, ʻo ka oatmeal ka helu ʻekolu a ʻo ka mua ma waena o nā meaʻai kakahiaka ().

ʻO nā olonā hiki ke hoʻoheheʻe ʻia i ka wai, e like me beta glucans, hiki ke hoʻonui i ka piha i ka hoʻolōʻihi ʻana i ka ʻōpū a me ka hāpai ʻana i ka hoʻokuʻu ʻana o nā homoni piha (, 7,).

Hōʻike nā haʻawina kanaka e hiki i ka oatmeal ke hoʻonui i ka piha a hoʻoliʻiliʻi i ka makemake ma mua o ka mākaukau o ka palaoa kakahiaka a me nā ʻano o ka fiber dietary (,,,).

Hoʻohui, haʻahaʻa ka ʻoka i nā kalori a kiʻekiʻe i ka fiber a me nā meaola olakino ʻē aʻe, e hoʻolilo iā lākou i mea hoʻohui maikaʻi loa i ka papaʻai pohō kaumaha.

Nui ʻole ka gluten

ʻO ka papaʻai gluten-ʻole ka hopena wale nō no kēlā me kēia kanaka i loaʻa i ka maʻi celiac, a no nā kānaka he nui me ka ʻike gluten.

ʻAʻole glutenous ʻo Oats akā loaʻa kahi ʻano like o ka protein i kapa ʻia avenin.

Hōʻike nā noiʻi hoʻokolohua hiki ke ʻae ʻia ka nui o nā oats maʻemaʻe e ka hapa nui o nā poʻe me ka maʻi celiac (,,,,).

Ua hōʻike ʻia ʻo Oats e hoʻomaikaʻi i ka waiwai kūpono o nā papaʻai gluten-ʻole, e hoʻonui ana i nā minela a me nā lawaiʻa fiber (, 86).

Eia nō naʻe, hiki ke hoʻowahāwahā ʻia nā ʻoka me ka palaoa no ka mea hana pinepine ʻia lākou i nā wahi like (,).

No laila, he mea nui i ka poʻe me ka maʻi celiac e ʻai wale i ka ʻoka i hōʻoia ʻia me ka gluten-free.

Nā pono olakino ʻē aʻe

Loaʻa i nā Oats kekahi mau pono kūpono ʻē aʻe.

ʻO ka hānai hānai ʻana i nā pēpē ʻōpio ma lalo o ʻeono mau makahiki o ka makahiki e pili ana me ka hoʻemi ʻia ʻana o ka hānō kamaliʻi ().

Hoʻohui ʻia, hōʻike kekahi mau noiʻi e hoʻonui ka ʻoats i kāu ʻōnaehana pale, e hoʻonui ana i kou hiki ke hakakā i nā bacteria, nā mea hoʻomaʻi, nā fungi, a me nā parasites ().

I nā mākua makua, ʻo ka ʻai ʻana i ka fiber bran hiki ke hoʻomaikaʻi i ka maikaʻi holoʻokoʻa a hoʻemi i ka pono no nā laxatives (,,).

Hāʻawi ʻo Oats i kekahi mau pono kūpono, e like me ka hōʻemi ʻana o ka cholesterol a me nā pae kō kō. ʻO ka mea hou aku, hoʻopihapiha loa lākou a ʻaʻohe gluten-kūlohelohe - akā hoʻowahāwahā ʻia paha me nā hua momona.

Nā hopena kūpono o ka oats

Hoʻolālā maikaʻi ʻia nā Oats, me ka loaʻa ʻole o nā hopena maikaʻi ʻole i nā kānaka olakino.

Eia nō naʻe, ʻike paha ka poʻe i ka avenin i nā ʻōuli maikaʻi ʻole, like me ka hoʻomanawanui ʻana o ka gluten, a pono e kāpae i nā ʻoka mai kā lākou papaʻai (, 95, 96).

Eia nō naʻe, hiki ke hoʻowahāwahā ʻia ka ʻoka me nā hua ʻē aʻe, e like me ka palaoa, e kūpono ʻole ai i ka poʻe me ka maʻi celiac a i ʻole ka allergy palaoa (,).

Pono nā kānaka āpau a i ʻole intolerant i ka palaoa a i ʻole nā ​​hua ʻē aʻe e kūʻai wale i nā ʻoka i hōʻoia ʻia he maʻemaʻe.

Hoʻomaʻamaʻa maikaʻi ʻia nā Oats akā ua haumia paha me ka gluten. ʻO kēlā me kēia kanaka i maʻalahi i ka gluten e hoʻopau wale i nā ʻōmaka hoʻohaumia ʻole.

Ke laina lalo

ʻO Oats kekahi o nā hua olakino olakino o ka honua a kahi kumu maikaʻi o nā huaora, nā minelala, a me nā mea kanu kū hoʻokahi.

ʻO nā beta glucans, kahi ʻano o ka fiber hiki ke hoʻoheheʻe ʻia i kēia palaoa, hāʻawi i nā pono olakino he nui. Hoʻopili kēia i ka kolesterol haʻahaʻa, ke olakino puʻuwai maikaʻi, a hoʻemi i ke kō a me nā pane o ka insulin.

Hoʻohui ʻia, hoʻopiha loa nā ʻoka a hoʻemi paha i ka makemake a kōkua iā ʻoe e ʻai i nā calori liʻiliʻi.

Inā ʻoe hoihoi e pili ana iā lākou, hiki iā ʻoe ke hoʻohui i ka ʻoka i kāu papaʻai i kēia lā.