Puas Yog Oats thiab Oatmeal Gluten-Dawb?

Zoo Siab

• Qhov teeb meem nrog gluten yog dab tsi?
• Yog oats gluten-dawb?
• Oats yog feem ntau kis nrog gluten
• Lwm qhov peev xwm oat downsides
• Oats muaj ntau cov txiaj ntsig kev noj qab haus huv
• Hauv qab kab

Peb suav nrog cov khoom uas peb xav tias tseem ceeb rau peb cov nyeem. Yog tias koj yuav los ntawm cov txuas hauv nplooj ntawv no, peb yuav khwv tau nyiaj me me. Ntawm no yog peb cov txheej txheem.

Oats yog cov khoom noj muaj txiaj ntsig zoo nrog ntau yam txiaj ntsig kev noj qab haus huv.

Lawv yog cov khoom noj tshais uas nrov thiab muaj nyob hauv granola, muesli, thiab lwm yam khoom noj thiab khoom noj txom ncauj.

Txawm li cas los xij, koj yuav xav paub seb oats thiab oatmeal muaj gluten.

Kab lus no tshawb nrhiav seb koj puas tuaj yeem suav cov nqaij oats nyob rau hauv cov zaub mov uas tsis muaj gluten.

Qhov teeb meem nrog gluten yog dab tsi?

Gluten tsis pub noj yog qhov nrov heev.

Qhov tseeb, kev tshawb fawb qhia tawm tias ntau txog li 15-30% ntawm cov neeg hauv Tebchaws Asmeskas sim kom tsis txhob muaj gluten rau ib qho laj thawj lossis lwm qhov.

Gluten yog tsev neeg muaj protein nyob hauv cov nplej, xws li nplej, txhuv, thiab barley. Cov protein no tau muab mov ci thiab nplej zom lawv cov tawv nqaij, zom kom ntxog (,,,).

Cov neeg feem ntau tuaj yeem noj gluten yam tsis muaj kev phiv, tab sis cov roj ntsha no tuaj yeem tsim kev mob loj rau qee tus neeg.

Gluten yuav ua rau muaj teeb meem zom rau hauv cov neeg ntau vim tias nws cov qauv amino acid tshwj xeeb yuav cuam tshuam cov enzymes hauv plab hauv koj lub plab (,,,,).

Yog tias koj muaj tus kab mob celiac, koj lub cev pib ua haujlwm autoimmune teb rau gluten, ua rau koj lub plab hnyuv ().

Yog tias koj tsis haum rau gluten, txawm tias ib qho me me yuav muaj kev phom sij, ua cov zaub mov tsis muaj qab hau gluten tib txoj kev kom tsis txhob muaj mob loj (,,,,).

Gluten yog cov protein nyob hauv nplej zoo li cov nplej, barley, thiab txhuv. Cov neeg feem coob tuaj yeem tiv taus nws, tab sis nws tuaj yeem ua rau qee tus neeg.

Yog oats gluten-dawb?

Cov ntshiab oats yog gluten-dawb thiab nyab xeeb rau cov neeg feem coob uas muaj gluten intolerance.

Txawm li cas los xij, cov qib oats feem ntau muaj paug nrog gluten vim tias lawv tuaj yeem ua hauv cov chaw zoo ib yam li cov nplej uas muaj gluten li nplej, nplej, thiab barley.

Kev tshawb fawb qhia tias feem coob ntawm cov neeg muaj tus mob celiac lossis cov nyom ua xua tuaj yeem noj 2–3,5 ooj (50–100 grams) ntawm cov oats huv si ib hnub yam tsis muaj qhov tsis zoo (,,,,).

Ib txoj kev tshawb nrhiav 8-xyoo hauv 106 cov neeg muaj tus mob celiac qhia pom tias ib nrab ntawm lawv noj oats txhua hnub - thiab tsis muaj leej twg ntsib qhov tsis zoo (,).

Tsis tas li ntawd, qee lub tebchaws pom zoo suav nrog oats nyob rau hauv cov zaub mov tsis muaj gluten. Ob peb cov kev tshawb fawb tau ceeb toom tias cov neeg muaj tus mob celiac uas nyob hauv cov tebchaws no tau kho lub plab hnyuv zoo dua li cov neeg hauv cov tebchaws uas tsis (,).

Cov oats ntshiab, tsis kis tau kuj nyab xeeb rau cov neeg uas muaj kev tsis haum nplej.

Feem coob ntawm cov neeg uas tsis qaug rau gluten, suav nrog cov neeg uas muaj tus kab mob celiac, tuaj yeem noj cov zaub mov dawb.

Oats yog feem ntau kis nrog gluten

Txawm hais tias oats lawv tus kheej tsis muaj gluten, lawv feem ntau loj hlob nrog lwm cov qoob loo.

Cov cuab yeej siv feem ntau siv los sau cov qoob loo hauv cov liaj teb sib ze, uas ua kom muaj kev sib kis yog tias ib qho ntawm cov qoob loo muaj gluten.

Lub sowing noob kuj tseem yuav ua kom lub zog, thawb cov nplej tsawg, nplej, lossis noob noob.

Tsis tas li ntawd, cov khoom lag luam ua nrog oats feem ntau ua tiav, npaj, thiab ntim rau hauv cov chaw zoo ib yam li cov khoom lag luam gluten.

Yog li, nws yog qhov tsis txaus ntseeg hais tias kev kawm tshawb xyuas cov khoom lag luam oat tshwj xeeb txheeb xyuas theem ntawm gluten deb tshaj li tus qauv rau cov zaub mov tsis muaj zaub mov gluten (, 17,).

Ib txoj kev tshawb nrhiav hauv 109 oat-muaj cov khoom lag luam nyob rau hauv kev ua lag luam hauv North America thiab Europe tau pom tias cov khoom lag luam muaj ntau tshaj 200 qhov hauv ib lab (ppm) ntawm gluten, nyob rau nruab nrab (,).

Tsuas yog 20 ppm ntawm gluten tej zaum yuav txaus ua rau muaj kev cuam tshuam rau ib tus neeg muaj tus mob celiac ().

Qhov kev pheej hmoo loj ntawm kev ua paug txhais tau tias nws tsis zoo rau suav cov cog qoob loo uas tsis muaj kab noj uas tsis sib haum.

Tsim nyog, ntau lub tuam txhab tau pib ua cov haujlwm oats nrog cov cuab yeej huv thiab cog rau lawv hauv cov chaw uas tsis pub gluten. Cov oats tuaj yeem ua lag luam ua gluten-dawb thiab yuav tsum muaj tsawg dua 20 ppm ntawm gluten (20).

Tseem, txawm tias gluten-dawb cov ntawv lo yuav tsis muaj kev ntseeg siab kiag li. Ib txoj kev tshawb nrhiav tau pom tias qib gluten tshaj li qhov kev nyab xeeb txwv tsis pub dhau 5% ntawm cov khoom lag luam qhia tias tsis muaj gluten.

Txawm li cas los xij, 100% ntawm cov khoom lag luam oat dhau qhov kev xeem, uas qhia tias cov ntawv pov thawj oats thiab oatmeal yog gluten-dawb tuaj yeem ntseeg tau nyob rau hauv feem ntau (,).

Oats yog feem ntau kis nrog gluten thaum lub sij hawm sau qoob loo lossis kev coj ua, tab sis ntau lub tuam txhab tam sim no muag cov khoom tsis raug kis.

Lwm qhov peev xwm oat downsides

Tsawg tsawg tus neeg uas muaj tus kab mob celiac (thiab tej zaum muaj lwm yam mob) kuj tseem tuaj yeem tsis tuaj yeem zam cov ntshiab uas tsis muaj tshuaj lom.

Cov ntshiab oats muaj cov avenin, uas muaj protein ntau uas yuav ua rau muaj teeb meem vim nws muaj cov qauv amino-acid zoo li gluten.

Feem ntau ntawm cov tib neeg uas rhiab rau gluten tsis hnov ​​mob rau avenin. Lawv tuaj yeem noj cov oats ntshiab thiab tsis muaj kab mob uas tsis muaj teeb meem ().

Txawm li cas los xij, ib feem pua ​​me me ntawm cov neeg muaj tus mob celiac tuaj yeem hnov ​​mob avenin. Rau ob peb tus neeg no, txawm tias lees paub gluten-free oats tej zaum yuav tsis raug mob (,).

Ib txoj kev tshawb nrhiav pom tias feem ntau ntawm cov neeg muaj tus mob celiac muaj feem cuam tshuam rau avenin. Txawm li cas los xij, tsuas yog 8% ntawm cov neeg koom nrog muaj qhov lus teb tiag tiag tom qab noj ntau oats ().

Hauv cov xwm txheej no, cov lus teb tau me me thiab tsis ua rau cov tsos mob hauv chaw kuaj mob lossis rov huam mob. Yog li, cov kws tshawb nrhiav tau xaus lus tias cov neeg muaj tus mob celiac tuaj yeem tseem noj txog 3.5 ounces (100 gram) cov roj ntshiab si ib hnub ().

Txuas ntxiv, ob qhov kev tshawb fawb me me pom tias qee cov neeg muaj tus kab mob celiac tau tiv thaiv kab mob me me thiab muaj cov tsos mob hnyuv ntau dua thaum noj oats dua li cov uas tsis noj zaub mov gluten ().

Txawm hais tias muaj cov teebmeem no, tsis muaj ib tus neeg hauv cov kev tshawb fawb no tau ntsib lub plab hnyuv los ntawm oats (,).

Oats muaj cov protein hu ua avenin. Qhov feem pua ​​me me ntawm cov neeg muaj tus kab mob celiac mob rau avenin thiab tej zaum yuav tsis tuaj yeem tiv taus qhov oats ntshiab.

Oats muaj ntau cov txiaj ntsig kev noj qab haus huv

Gluten tsis muaj cov pluas noj feem ntau muaj ob peb yam khoom noj xaiv, tshwj xeeb yog hais txog nplej thiab hmoov nplej khoom noj.

Xws li oats thiab oatmeal tuaj yeem ntxiv ntau yam uas xav tau.

Dab tsi ntxiv, ntau txoj kev tshawb fawb qhia tias tom qab kev noj zaub mov gluten tsis zoo tuaj yeem ua rau muaj kev noj haus fiber ntau, B vitamins, folate, thiab cov zaub mov zoo li hlau, magnesium, selenium, manganese, thiab zinc (,,).

Oats tshwm sim yog qhov ua tau zoo ntawm txhua yam ntawm cov vitamins thiab minerals. Lawv kuj tseem yog qhov zoo kawg nkaus ntawm fiber ntau.

Ib qho ntxiv, oats muab ntau yam txiaj ntsig saib xyuas kev noj qab haus huv:

• Lub plawv huv. Oats tuaj yeem pab txhim kho kev pheej hmoo rau kev mob plawv los ntawm kev txo qis roj LDL (cov roj) thiab nce roj HDL (zoo) cov roj ().
• Lub cev yuag. Oats thiab oatmeal tuaj yeem pab yuag kom yuag los ntawm kev pab tswj kev qab los noj mov thiab nce siab (,,).
• Kev tswj ntshav qab zib. Oats tuaj yeem pab txhim kho kev tswj ntshav qab zib, cov ntshav ua kom muaj roj ntau, thiab lub cev insulin hauv cov neeg muaj ntshav qab zib hom 2 ().

Oats yog qhov khoom noj zoo rau ntau yam khoom noj uas tsis muaj yam khoom noj tsis muaj qab hau gluten. Lawv tuaj yeem ntxiv ntau yam thiab muab ntau yam txiaj ntsig kev noj qab haus huv.

Hauv qab kab

Oats yog siv ntau hauv cov khoom uas tsis muaj gluten, thiab cov hmoov nplej oat yog nrov hauv gluten-dawb ci. Oatmeal kuj tseem yog tshais nyiam rau coob tus neeg.

Txawm hais tias muaj ntau cov txiaj ntsig nrog rau oats nyob rau hauv koj cov zaub mov tsis pub gluten, nws yog qhov tseem ceeb rau yuav tsuas yog cov khoom lag luam uas muaj ntawv sau lossis ntawv pov thawj tias tsis muaj gluten. Qhov no xyuas kom meej tias cov qib yog cov ntshiab thiab tsis paug.

Hauv Tebchaws Asmeskas thiab Tebchaws Europe, cov khoom lag luam muaj ntawv pov thawj gluten yuav tsum muaj tsawg dua 20 ppm ntawm gluten, ib qho nyiaj tsawg li cov zaub mov uas muaj tsawg dua li cov nyiaj no feem ntau suav tias yog kev nyab xeeb (20).

Cov hnub no, nws yooj yim mus yuav cov ntshiab oats hauv ntau lub khw muag khoom thiab hauv online.

Qhov kev txiav txim siab kom muaj oats yuav tsum yog txiav txim siab ntawm ib tus neeg.

Vim nws tsis tuaj yeem paub tias koj yuav cuam tshuam rau avenin, koj yuav tsum tham nrog koj tus kws kho mob ua ntej ntxiv oats rau cov khoom noj tsis muaj gluten.

Txawm li cas los xij, feem coob ntawm cov neeg tuaj yeem nyab xeeb oats thiab txhua yam zaub mov qab ua nrog lawv.