Izinzuzo ze-Oats Zempilo Yonke: Konke Odinga Ukukwazi

Oats Benefits Overall Health

Izinzuzo ze-Oats ze-Health Infographic
Igcwele isitashi nefayibha, amaprotheni asezingeni eliphakeme, namavithamini amaningana namaminerali afana nama-B B, i-iron, i-manganese, i-magnetic, i-phosphorus, i-zinc, ithusi ne-selenium, kunezinye izinhlamvu ezimbalwa kune-oats ezinomsoco. Izinzuzo ze-oats zempilo yonke ziningi, futhi akusizi ngalutho ukuthi lokhu okusanhlamvu okubalulekile kukhulunywa ngakho kakhulu. Funda ukuze wazi ukuthi ama-oats angayizuzisa kanjani impilo.

Izinzuzo ze-Oats Zezempilo Isithombe: Shutterstock

1. Oats Izinzuzo Zesifo Sikashukela
ezimbili. Izinzuzo ze-Oats Zokwehlisa Isisindo
3. Oats Izinzuzo Zenhliziyo
Isine. Izinzuzo ze-Oats zokunyakaza kwamathumbu
5. Imibuzo evame ukubuzwa kuma-Oats

Oats Izinzuzo Zesifo Sikashukela

Isazi sokudla okunomsoco uDt Hetal Saraiya uthi, “Ama-oats acebile ngesitashi nefayibha, okungama-carbohydrate, i-macronutrient eyintandokazi yomzimba ukuthola amandla kusuka . I-fiber ibaluleke kakhulu kulabo abanesifo sikashukela, njengoba iqukethe uhlobo oluthile lwe-fiber encibilikayo, i-beta-glucan. Le fiber yandisa isikhathi esithathwa ngumzimba wakho ukugaya ukudla, ngaleyo ndlela kubambezele ukukhishwa kweshukela likashukela egazini. Ngu ukuvimbela ushukela wegazi ama-spikes emathunjini amancane, okuqukethwe i-fiber ephezulu kuma-oats kungasiza ukuphatha isifo sikashukela. ”

Oats Izinzuzo Zesifo Sikashukela Isithombe: Shutterstock

USaraiya wengeza ukuthi izinzuzo ze-oats kwezempilo zibandakanya ukusiza ukunciphisa ukuvuvukala, okuluhlobo lwendlela yokuvikela umzimba yemvelo. Uthi, “Ukuvuvukala kwesifo sikashukela, okungaholela ekwandeni kwezifo, kungancipha ngokudla i-oats. Lokhu kungenxa yama-avenanthramide, amakhemikhali asenhlamvu anezinto ezilwa nokuvuvukala. ”

Ithiphu: Ama-oats angenye ye- ukudla okunempilo ungadla ukubhekana nesifo sikashukela.

Izinzuzo ze-Oats Zokwehlisa Isisindo

Izinzuzo ze-Oats Zokwehlisa Isisindo Isithombe: Shutterstock

Kalula nje, ama-oats ayindlela yokudla yokugcwalisa, kungaba ngebhulakufesi, isidlo sasemini noma isidlo sakusihlwa. Kuthatha isikhashana ukugaya, ngakho-ke kukugcina uzizwa ugcwele isikhathi eside, kukuvimbela ekuzidleni ngokudla okungenampilo. I-Beta-glucan, ikakhulukazi, yaziwa ngokukhuthaza ukukhishwa kwe-peptide YY (PYY), okuwuhlobo lwe-hormone esuthi. Le hormone ikhiqizwa emathunjini futhi kukhonjisiwe ukuthi isiza ukunciphisa ukudliwa kwekhalori nokunciphisa ubungozi bokukhuluphala.

Ithiphu: Faka oats ezinhlelweni zakho zokudla uma ufuna ukunciphisa umzimba ngenkathi ukudla okunempilo , ukugcwalisa ukudla.

Oats Izinzuzo Zenhliziyo

Oats Izinzuzo Zenhliziyo Isithombe: Shutterstock

Khumbula amakhemikhali ama-aordhramide okukhulunywe ngawo ekuqaleni? Lokhu empeleni kuyiqembu lama-antioxidants ayingqayizivele anikezelayo izinzuzo ze-oats ngenhliziyo enempilo ngokwandisa ukukhiqizwa kwe-nitric oxide. Le gesi ivula imithambo yegazi, iholele ekwehliseni umfutho wegazi nasekuthuthukiseni ukuhamba kwegazi.

I-oatmeal enezithelo ezintsha Isithombe: Shutterstock

USaraiya uyanezela, “Okuqukethwe yi-fiber encibilikayo ku-oatmeal kunciphisa i-cholesterol ephansi kakhulu (LDL), eyaziwa nangokuthi i-cholesterol embi. I-fiber encibilikayo inciphisa nokungena kwe-cholesterol egazini. ”

Ithiphu: Khulisa ukudla kwakho i-fiber ngokungeza izithelo ezintsha ku- isitsha sakho se-oatmeal .

Izinzuzo ze-Oats zokunyakaza kwamathumbu

Izinzuzo ze-Oats zokunyakaza kwamathumbu Isithombe: Shutterstock

Unenkinga yokugcina njalo noma ubhekene nokuqunjelwa? Oats ukutakula! I-oat bran, ekhiqizwa kusuka ezingxenyeni ezingaphandle zama-oats, igcwele i-fiber encibilikayo nengancibiliki, okwenza kube i-laxative yemvelo enhle kakhulu.

I-fiber encibilikayo ichitheka emanzini yenze into efana ne-gel, futhi isiza ukwehlisa amazinga egazi egazini noshukela wegazi. Ngakolunye uhlangothi, i-fiber engafakwanga yengeza inqwaba esitokisini, ikhuthaza ukuhamba kwayo ngomgudu wokugaya ukudla. Ukudla ukudla okune-fiber eningi akukwazi nje ukujwayela ukunyakaza kwamathumbu, kepha futhi kusiza ekugcineni impilo yamathumbu ngokwehlisa ubungozi be-haemorrhoids, isifo se-diverticular, kanye umdlavuza obomvu .

Bheka leli shadi ukuthola eminye imininingwane ngokuqukethwe kwezakhi zama-oats.
Okuqukethwe komsoco wama-oats


Ithiphu:
I-fiber e-Soluble ne-insoluble ibalulekile ngendlela yayo yezempilo. Ukungeza ama-oats kufayela lakho le- Ukudla kukunikeza isilinganiso esinempilo yazo zombili izinhlobo zefayibha yokudla.

Imibuzo evame ukubuzwa kuma-Oats

U. Ziyini izinhlobo ze-oats?

TO. Ungadla ama-oats kunoma yiluphi uhlobo lwamafomu atholakala kulo. USaraiya wabelana ngemininingwane ngezinhlobo ukuze ukwazi thola izinzuzo ze-oats kwezempilo:

- Ama-oats anqunywe ngensimbi noma ama-oats ase-Ireland: Lezi zinkulu ngosayizi futhi zithatha isikhathi eside ukupheka kunezinye izinhlobo zama-oats. Yizicucu ezicutshungulwa kancane kunawo wonke ama-oats, futhi ngenxa yalokho, zilungele kakhulu labo abanesifo sikashukela sohlobo 2.
- Ama-oats asongwe: Lolu hlobo lwama-oats luyashiswa futhi lubhebhethwe ukudala ama-oat flakes amancane kunalokhu futhi apheke ngokushesha kunama-oats anqunywe ngensimbi. Njengoba ziphekwe kancane, zingakhuphula amazinga kashukela egazini lakho ngokushesha okukhulu.
- Ama-oats asheshayo: Lawa ashubile isikhathi eside ngesikhathi sokucubungula bese efakwa kuma-flakes amancane. Lokhu kunciphisa isikhathi sokupheka, kepha futhi kuholela ekukhuleni okubukhali emazingeni kashukela egazini.

Izinhlobo zama-oats Isithombe: Shutterstock

U. Iyini imiphumela emibi yokudla i-oats?

TO. Ama-oats agcwele ifayibha, futhi ukudla ukudla okunefayibha ephezulu kungadala igesi emathunjini nokuqunjelwa. Izinzuzo ze-oats zezempilo ziningi, kepha ukunciphisa le miphumela emibi, qala ukudla ama-oats noma yikuphi ukudla okunemicu ephezulu kancane kancane, ukwandisa umthamo kancane.

Ngaphezu kwalokhu, gwema ukudla ama-oats uma unezinkinga zomgudu wokugaya ukudla onweba isikhathi esithatha wena ukugaya ukudla, ngoba lokhu okusanhlamvu kungavimba amathumbu.

Imiphumela emibi ye-oats Isithombe: Shutterstock

Khumbula ukuthi ama-oats angukudla okunama-khalori aphansi, ngakho-ke ungawenzi ngokweqile emizameni yokwehlisa isisindo. Futhi, ama-oats angaholela ekuzuzeni ukuphakama uma ungaqaphile. Gwema:
  • Ukungeza ushukela omningi ku-oatmeal yakho
  • Ukudla i-oatmeal yangaphambi kokupakishwa egcwele ushukela
  • Ukudla kakhulu
  • Ukungeza ama-toppings angalungile njengama-chocolate chips
  • Ukungeza okokufaka okuningi okunempilo, isibonelo, izithelo ezomisiwe namantongomane anama-calories amaningi

Ama-oats anezithelo ezomile Isithombe: Shutterstock

Funda kabanzi: Zama Lezi Easy Oats Ungadliwa!