9 Kev Noj Qab Haus Huv thiab Kev Noj Qab Haus Huv Ntawm Oat Bran

Zoo Siab

• 1. Ntim Nrog Cov Khoom Siv Kom Zoo
• 2. Muaj Antioxidants siab
• 3. Lub Tsib Hlis tuaj yeem txo Cov Kab Mob Uas Muaj Kab Mob Hauv Lub Plawv
• 4. Tuaj yeem Pab Tswj Ntshav Qab Zib Qib
• 5. Tuaj yeem Pab Txhawb Nqa Kev Noj Qab Nyob Zoo
• 6. Lub Tsib Hlis Uas Muab Kev Pab Rau Kab Mob Phem Rau Cov Mob
• 7. Tej Zaum Yuav Txo Txoj Kab Mob Khees Xaws Qog Qog Hlawv Dua
• 8. Tuaj Yeem Pab Khoom Poob Cev
• 9. Yooj yim rau ntxiv rau koj cov zaub mov noj
• Rau hauv qab Kab

Oats yog suav hais tias yog ib qho ntawm cov zaub mov zoo tshaj plaws uas koj tuaj yeem noj, vim tias lawv tau ntim nrog ntau cov vitamins, minerals, thiab fiber.

Lub oat grain (Avena sativa) yog tua thiab ua tiav los tshem tawm inedible sab hauv lub hull. Qhov seem tshuav yog oat groat, uas yog txuas ntxiv ua kom oatmeal.

Oat bran yog txheej txheej sab nraud ntawm oat groat, uas zaum hauv qab pob ntseg hauv pob txha xwb. Thaum oat groats thiab steel-txiav oats ib txwm muaj cov xua, oat bran yog tseem muag nyias li nws tus kheej cov khoom.

Oat bran tau txuas rau ntau yam txiaj ntsig kev noj qab haus huv, xws li txhim kho ntshav qab zib kom ntshav, tswj lub plab ua haujlwm, thiab txo qis ntshav siab thiab cov roj cholesterol.

Ntawm no yog 9 qhov kev noj qab haus huv thiab kev noj haus ntawm oat bran.

1. Ntim Nrog Cov Khoom Siv Kom Zoo

Oat bran muaj cov khoom noj muaj txiaj ntsig zoo noj haus.

Thaum nws muaj zoo sib xws ntawm cov carbs thiab cov rog li oatmeal li niaj zaus, oat bran boasts muaj protein ntau thiab fiber ntau - thiab muaj calories tsawg. Nws tshwj xeeb tshaj yog hauv beta-glucan, muaj zog hom soluble fiber (1, 2,).

Ib lub khob (219 gram) ntawm cov ceg oat siav muaj ():

• Cov calories: 88
• Cov protein ntau: 7 grams
• Carbs: 25 grams
• Rog: 2 grams
• Fiber ntau: 6 grams
• Thiamine: 29% ntawm Cov Hnub Siv Txhua Hnub (RDI)
• Magnesium: 21% ntawm RDI
• Phosphorus: 21% ntawm RDI
• Hlau: 11% ntawm RDI
• Zinc: 11% ntawm RDI
• Riboflavin: 6% ntawm RDI
• Cov poov tshuaj: 4% ntawm RDI

Tsis tas li ntawd, oat bran muab cov folate me me, vitamin B6, niacin, thiab calcium.

Nws cov khoom noj muaj txiaj ntsig thiab muaj calorie tsawg ua rau nws cov khoom noj khoom haus muaj zog heev.

Oat bran yog ib txwm gluten-dawb tab sis tuaj yeem raug nrog gluten thaum tab tom loj hlob lossis ua khoom siv. Yog tias koj zam gluten, saib rau oat bran tshwj xeeb uas muaj ntawv lo gluten-dawb.

Ntsiab lus Oat bran pob ntau cov protein thiab fiber ntau dua li dov lossis cov oats sai. Nws kuj tseem muaj ntau cov tseem ceeb vitamins thiab minerals.

2. Muaj Antioxidants siab

Oat bran yog qhov txiaj ntsig zoo ntawm polyphenols, uas yog cov nroj tsuag-raws li cov qauv dej uas ua haujlwm raws li antioxidants.

Antioxidants tiv thaiv koj lub cev los ntawm cov teeb meem phom sij hu ua radicals dawb. Hauv cov nyiaj ntau, dawb radicals tuaj yeem ua rau puas tsuaj ntawm tes uas txuas nrog cov kab mob ntev ().

Oat bran yog qhov tshwj xeeb tshaj yog nyob rau hauv antioxidants piv rau lwm qhov chaw ntawm oat grain, thiab nws yog qhov tshwj xeeb zoo ntawm phytic acid, ferulic acid, thiab muaj zog avenanthramides ().

Avenanthramides yog ib tsev neeg muaj tshuaj tua kab mob tiv thaiv kom oats. Lawv tau txuas rau txo qis mob, thaj chaw muaj mob anticancer, thiab txo qis ntshav siab (,,,).

Ntsiab lus Oat bran yog qhov muaj ntau yam antioxidants uas tuaj yeem pab tua cov mob ntev ntev thiab muaj txiaj ntsig kev noj qab haus huv.

3. Lub Tsib Hlis tuaj yeem txo Cov Kab Mob Uas Muaj Kab Mob Hauv Lub Plawv

Kab mob hauv lub plawv yog lub luag haujlwm kwv yees li ntawm ib ntawm peb qhov neeg tuag thoob ntiaj teb ().

Kev noj haus tau ua lub luag haujlwm tseem ceeb hauv kev noj qab haus huv. Qee yam zaub mov tuaj yeem cuam tshuam koj lub cev qhov hnyav, ntshav siab, roj cholesterol, ntshav qab zib, thiab lwm yam muaj feem ua rau mob plawv.

Oat bran tuaj yeem pab txo qee yam kev pheej hmoo, xws li cov roj (cholesterol) thiab ntshav siab.

Rau cov pib, nws yog qhov zoo ntawm beta-glucan, ib hom soluble fiber uas yaj hauv cov dej los tsim cov khov, cov tshuaj zoo li gel hauv koj cov hnyuv ().

Beta-glucans tuaj yeem txo cov roj hauv koj cov ntshav vim lawv pab tshem cov roj (cholesterol)-nplua nuj bile-yam khoom uas pab cov roj kev zom zaub mov ().

Hauv kev tshuaj xyuas 28 txoj kev tshawb nrhiav, noj 3 grams lossis ntau dua ntawm oatbeta-glucan txo LDL (phem) thiab tag nrho cov roj (cholesterol) los ntawm 0.25 mmol / L thiab 0.3 mmol / L, ntsig txog ().

Lwm cov kev tshawb fawb nco ntsoov tias beta-glucans tuaj yeem txo qis cov ntshav systolic thiab diastolic ntshav ntau - cov lej saum thiab hauv qab hauv kev nyeem ntawv, feem. Qhov no muaj tseeb rau ob tus neeg laus noj qab haus huv thiab cov neeg uas muaj ntshav siab ua ntej (,).

Oat bran tseem muaj cov avenanthramides, ib pawg ntawm cov tshuaj antioxidants tshwj xeeb rau oats. Ib txoj kev tshawb nrhiav pom tias avenanthramides ua haujlwm ua ke nrog cov vitamin C txhawm rau tiv thaiv LDL oxidation ().

Oxidized LDL (tsis zoo) cov roj (cholesterol) yog qhov txaus ntshai vim nws tau txuas nrog qhov kev pheej hmoo siab ua mob plawv ().

Ntsiab lus Oat bran yog qhov ntau nyob hauv beta-glucans, yog ib hom soluble fiber uas yuav pab txo cov roj (cholesterol) thiab ntshav siab - ob qhov tseem ceeb uas yuav ua rau mob plawv.

4. Tuaj yeem Pab Tswj Ntshav Qab Zib Qib

Ntshav qab zib hom 2 yog tej teeb meem kev noj qab haus huv uas cuam tshuam ntau dua 400 lab tus tib neeg ().

Cov neeg muaj tus kab mob no yuav tawm tsam tswj lawv cov ntshav qab zib kom qis. Kev tswj ntshav qab zib tsis zoo tuaj yeem ua rau dig muag, mob plawv, ntshav nce hlwb, thiab lwm yam mob.

Cov khoom noj muaj tshuaj fiber ntau soluble - xws li oat bran - yuav pab tswj tau cov ntshav qab zib.

Soluble fiber ntau xws li beta-glucan pab ua rau qeeb zom thiab kev nqus ntawm carbs los ntawm koj cov hnyuv, ua kom cov ntshav qab zib ntau ntau ().

Kev ntsuam xyuas 10 qhov kev tshawb fawb hauv cov neeg muaj ntshav qab zib hom 2 tau pom tias kev noj 6 grams ntawm beta-glucan ib hnub rau 4 lub lim tiam txo cov ntshav qab zib kom tsawg. Dab tsi ntxiv, 3 gram lossis ntau dua ntawm beta-glucan rau 12 lub lis piam txo cov ntshav qab zib kom tsawg dua 46% ().

Lwm qhov kev tshawb fawb qhia tias kev noj oat bran ua ntej lossis nrog cov pluas noj muaj txiaj ntsig carb tuaj yeem ua rau qeeb tus nqi uas cov suab thaj nkag mus rau koj cov hlab ntshav, muaj peev xwm ua kom tsis txhob muaj ntshav qab zib kom ntshav ((,,).

Ntsiab lus Oat bran's soluble fiber ntau tuaj yeem tiv thaiv kom tsis muaj ntshav qab zib kom ntshav ntau thiab tswj cov ntshav qab zib kom tsawg - tshwj xeeb yog cov neeg muaj ntshav qab zib hom 2.

5. Tuaj yeem Pab Txhawb Nqa Kev Noj Qab Nyob Zoo

Cem quav yog qhov teeb meem uas nyiam uas yuav raug txog 20% ​​ntawm cov neeg thoob ntiaj teb ().

Oat bran yog qhov muaj txiaj ntsig zoo ntawm kev noj haus, uas pab txhawb kev ua haujlwm ntawm lub plab.

Qhov tseeb, tsuas yog 1 lub khob (94 grams) ntawm cov nqaij ntoo oat bran muaj lub ntsej muag zoo li 14,5 grams. Qhov ntawd yog kwv yees li 1.5 npaug ntawm cov nqaij fiber ntau dua li cov nrawm nrawm lossis nrawm ().

Oat bran muab ob qho tib si soluble fiber thiab insoluble fiber.

Soluble fiber ua cov ntawv zoo li gel hauv koj lub plab, uas pab ua kom quav muag. Insoluble fiber ntau dhau los ntawm koj lub plab tsis zoo tab sis tuaj yeem ua rau cov quav zom zaws thiab yooj yim kom dhau (,).

Kev tshawb fawb qhia tau tias oat bran tuaj yeem pab txhawb kev noj qab haus huv.

Ib txoj kev tshawb rau cov neeg laus dua qhia tias kev noj oat-cij biscuits ob zaug ib hnub rau 12 lub lis piam txo qhov mob thiab txhim kho qhov zaus thiab xwm yeem ntawm cov quav ().

Lwm qhov kev tshawb nrhiav 12-lub lim tiam pom tias 59% ntawm cov tib neeg uas noj 7-8 grams ntawm oat bran txhua hnub tuaj yeem txwv tsis pub noj tshuaj laxa - vim tias oat bran tsuas yog qhov zoo ntawm kev tiv thaiv cem quav ().

Ntsiab lus Oat bran muaj ntau nyob rau hauv ob qho tib si soluble thiab insoluble fiber, uas yuav pab tau cem quav thiab txhawb txoj hnyuv huv.

6. Lub Tsib Hlis Uas Muab Kev Pab Rau Kab Mob Phem Rau Cov Mob

Qhov ob hom tseem ceeb ntawm tus mob nyhuv ua paug (IBD) yog ulcerative colitis thiab Crohn's kab mob. Ob qho tib si yog pom muaj los ntawm kev mob plab hnyuv.

Oat bran tuaj yeem pab muab kev pab nyem rau cov neeg nrog IBD.

Qhov ntawd yog vim tias oat bran yog qhov muaj kev noj haus fiber ntau, uas koj cov kab mob plab noj qab haus huv tuaj yeem zom ua luv luv-fatty acids fatty acids (SCFAs), xws li butyrate. SCFAs pab txhawb cov hnyuv thiab ua rau muaj mob hnyuv (,).

Ib txoj kev tshawb nrhiav 12-lub lim tiam hauv cov neeg muaj mob ncauj plab tau pom tias noj 60 grams ntawm oat bran txhua hnub - muab 20 grams fiber ntau - txo cov kev mob plab thiab cov tsos mob reflux. Ib qho ntxiv, nws tau nce qib ntawm SCFA zoo li butyrate ().

Kev soj ntsuam hauv cov neeg laus nrog IBD txiav txim siab tias kev noj cov nqaij oats lossis cov tawv nqaij xoo xaj yuav pab txo cov tsos mob tshwm sim, xws li cem quav thiab mob ().

Ntawd tau hais tias, tseem muaj qee qhov kev tshawb nrhiav tib neeg ntawm oat bran thiab IBD. Tseem muaj kev tshawb fawb ntxiv.

Ntsiab lus Oat bran tuaj yeem pab daws cov tsos mob IBD los ntawm kev tu lub plab hnyuv taum thiab pab txo qhov o. Txawm li cas los xij, ntau txoj kev tshawb nrhiav tib neeg xav tau.

7. Tej Zaum Yuav Txo Txoj Kab Mob Khees Xaws Qog Qog Hlawv Dua

Khees xawj mob hnyuv yog hom mob cancer thib 3 hauv tebchaws Meskas ().

Oat bran muaj ntau lub zog uas tuaj yeem txo qis koj qhov kev mob qog ntshav no.

Rau ib qho, nws yog siab nyob rau hauv soluble fibers - xws li beta-glucan - uas ua khoom noj rau koj cov kab mob plab zoo. Cov kab mob no ferment fiber ntau, uas tsim SCFAs.

Kev ntsuam xyuas-raj thiab tsiaj cov kev tshawb fawb tau ceeb toom tias SCFAs tuaj yeem tiv thaiv kev mob plab hnyuv los ntawm kev tiv thaiv kev loj hlob ntawm cov qog nqaij hlav cancer thiab ntxias cov cell tuag (.

Tsis tas li ntawd, oat bran yog qhov zoo ntawm cov antioxidants, uas tuaj yeem tiv thaiv kev mob qog noj ntshav.

Kev ntsuam xyuas-raj thiab tsiaj kev tshawb fawb qhia tias oat bran tshuaj antioxidants - xws li avenanthramide - tej zaum yuav txwv qhov kev loj hlob ntawm lossis tua cov qog nqaij hlav hauv hlwb (,).

Oat bran yog suav hais tias yog ib cov noob ntau - ua haujlwm, yog tias tsis ua hauj lwm zoo - vim tias nws muaj fiber ntau. Cov kev tshawb fawb pej xeem txuas cov khoom noj muaj txiaj ntsig zoo ntawm cov khoom muaj nplej kom txo qis kev mob ntawm txoj hnyuv (()).

Txawm li cas los xij, kev tshawb fawb ntxiv rau tib neeg hauv thaj chaw no yog xav tau.

Ntsiab lus Kev tshawb fawb tsiaj thiab kuaj-txuas qhia tias muaj ntau lub oat bran compound tuaj yeem tiv thaiv mob qog nqaij hlav, tab sis xav tau kev tshawb fawb los ntawm tib neeg ntxiv.

8. Tuaj Yeem Pab Khoom Poob Cev

Oat ceg yog ntau nyob rau hauv soluble fiber, uas yuav pab tau txwv koj qab los noj mov.

Rau cov pib, kev sib xyaw fiber ntau yuav nce qib ntawm cov tshuaj hormones uas yuav pab kom koj hnov ​​zoo siab. Cov no suav nrog cholecystokinin (CKK), GLP-1, thiab peptide YY (PYY) (,).

Nws kuj tseem tuaj yeem txo qis theem kev tshaib plab cov tshuaj hormones, xws li ghrelin (,).

Cov khoom noj uas ua kom koj lub cev tuaj yeem ua kom lub cev poob phaus los ntawm kev txo koj cov calories kom tsawg ().

Piv txwv li, ib txoj kev tshawb nrhiav pom tias cov neeg uas noj oat bran rau noj tshais zoo siab thiab tau noj tsawg dua ntawm cov pluas noj tom ntej dua li cov uas muaj cov pob kws ua pob kws ().

Ntsiab lus Oat bran yog siab nyob rau hauv cov tshuaj fiber ntau, uas yuav txwv tau cov kev tshaib plab thiab ua kom muaj cov tshuaj hormones tag nrho. Nyeg, qhov no yuav pab kom poob phaus.

9. Yooj yim rau ntxiv rau koj cov zaub mov noj

Nws yooj yim ntxiv oat ceg tawv rau koj txhua hnub.

Kub oat-bran cereal yog ib daim ntawv thov txaus siab. Koj yuav xav tau:

• 1/4 khob (24 grams) ntawm cov nqaij nyoos oat
• 1 khob (240 ml) dej los yog mis
• Lub pinch ntawm ntsev
• 1 teaspoon ntawm zib mu
• 1/4 me nyuam diav hauv av cinnamon

Ua ntej tshaj, ntxiv dej los yog mis rau hauv lub lauj kaub - nrog rau ntsev - thiab nqa nws mus rau boil. Ntxiv lub oat bran thiab txo cov cua sov rau ib simmer, ua noj rau 3-5 feeb thaum stirring tas li.

Tshem tawm cov oat ceg siav, ntxiv zib ntab thiab cinnamon, thiab do.

Koj tseem tuaj yeem sib xyaw oat bran rau hauv khob cij khob noom cookie thiab ncuav muffin. Hloov pauv, sim ntxiv cov oat bran nyoos rau cov khoom noj zoo li cereals, yogurts, thiab smoothies.

Ntsiab lus Oat bran yog delicious, muaj ntau yam, thiab yooj yim rau ntxiv rau koj cov khoom noj. Sim hauv cov khoom ci, ua zaub mov noj kom sov, lossis nphoo rau ntau yam khoom noj txom ncauj lossis tshais noj.

Rau hauv qab Kab

Oat bran yog txheej sab nraud ntawm oat groat thiab ntim nrog cov txiaj ntsig kev noj qab haus huv.

Nws muaj fiber ntau, vitamins, minerals, thiab antioxidant, uas tuaj yeem pab lub plawv kev noj qab haus huv, tswj ntshav qab zib, tso quav thiab lub cev poob phaus.

Qhov zoo tshaj plaws, oat bran yog qhov yooj yim ntxiv rau koj cov khoom noj. Sim nws ua cov khoom noj uas luaj ib leeg, hauv cov zaub mov ci, lossis cov khoom txom ncauj uas koj nyiam tshaj plaws.