An sabunta ta ƙarshe 13/03/2024 ta Dakunan shan magani - Kiwon Lafiyar Jama'a

Amfanin lafiya 6 na cin oatmeal

Farin ciki da oatmeal? Kyau sosai! Oatmeal yana da lafiya sosai ga jiki, zuciya da kwakwalwa! Oatmeal yana da adadin fa'idodin kiwon lafiya da bincike ya tabbatar, waɗanda zaku iya karantawa anan cikin wannan labarin.

Muna fatan za ku gamsu kun haɗa da ƙarin wannan hatsi mai ban mamaki a cikin abincinku. Kuna da labari? Jin kyauta don amfani da filin sharhi a ƙasa ko namu Facebook Page - in ba haka ba jin kyauta don raba post ɗin tare da wanda ke son oatmeal.

- A dabi'ance mara amfani da alkama

Bisa ga Ƙungiyar Celiac ta Norwegian, oatmeal ba shi da kyauta, amma har yanzu suna ba da shawarar zabar oatmeal maras yalwa. Wannan shi ne saboda fakiti na yau da kullun na iya ƙunsar alamun wasu nau'ikan hatsi saboda gaskiyar cewa an tattara su a wuri guda (abin da ake kira cross-contamination).

Labarin da ke bayan oats

Oats ne mai hatsi iri-iri da aka sani a Latin as Avena sativa. Yana da hatsi mai gina jiki wanda yawancin mutane a Norway ke so, musamman a cikin nau'i na oatmeal, wanda shine farawa mai kyau da lafiya a ranar.

Oats yana da babban abun ciki na antioxidants - gami da avenanthramides

Antioxidants suna da kyawawan kaddarorin da ke da alaƙa da lafiya - gami da yaƙar radicals kyauta da damuwa na oxidative, waɗanda duka biyun suna da alaƙa da haɓakar cutar kansa da sauran cututtukan cututtukan.

– Abubuwan da ke inganta kiwon lafiya

Oats ya ƙunshi babban matakin antioxidants da kuma inganta kayan aikin shuka da aka sani da suna polyphenols. Mafi na musamman shi ne cewa ya ƙunshi awajan - antioxidant da aka samo kusan kawai a cikin hatsi.

- Avenanthramides na iya samun tasiri mai kyau akan hawan jini

Nazarin bincike ya nuna cewa avenanthramides na iya taimakawa wajen rage karfin jini ta hanyar haɓakar samar da nitric oxide. Wannan kwayar gas din zata iya taimakawa fadada tasoshin jini da bayar da gudummawa ga karuwar kewaya jini (1). Wasu binciken kuma sun nuna cewa wannan antioxidant yana da rigakafin kumburi da ƙaiƙayi (2). Oats kuma yana ɗaukar manyan matakan antioxidant ferulic acid.

2. Oats suna dauke da sinadarin beta-glucans

Hatsi ya ƙunshi babban adadin beta-glucans, wani nau'i na fiber. Wasu fa'idodin kiwon lafiya na beta glucans sune:

• Yana rage cholesterol mara kyau (LDL) da jimlar matakan cholesterol
• Kallon matakan suga na jini
• Sara yawan jin daɗi
• Stimulates mai kyau Gut flora a cikin hanjin

3. Oatmeal yana da nutsuwa kuma yana iya taimakawa asarar nauyi

Oatmeal karin kumallo ne mai daɗi kuma mai gina jiki. Hakanan yana ba da jin daɗin jin daɗi na dogon lokaci. Abincin da ke ƙara satiety zai iya taimaka maka cin ƙarancin adadin kuzari da rasa nauyi (3).

- Yana ba da jin daɗin jin daɗi

An tabbatar da shi a asibiti cewa beta glucan a cikin oatmeal da oat bran na iya ba da gudummawa ga jin daɗin jin daɗi (4). Hakanan Betaglucans suna motsa sakin wani kwayar halitta mai suna peptide YY (PYY). Wannan hormone ya nuna a cikin binciken cewa zai iya rage yawan caloric da rage damar yin kiba (5).

4. Ganyen mai da aka shafa mai kyau na iya bayar da tasu gudummawa ga lafiyar fatar lafiya

Ba daidaituwa ba ne cewa mun sami hatsi a cikin adadin kayan kula da fata. Abin da aka fi amfani da shi a cikin irin waɗannan kayan kula da fata ana kiransa "ƙarin oat" - nau'in hatsi mai laushi. Wannan sashi yana da tasirin da aka tabbatar a asibiti a cikin maganin eczema da bushewar fata (6).

5. Oats suna rage kiba

An haɗa matakan haɓaka mummunar cholesterol (LDL) da ƙima mafi girma na cutar cututtukan zuciya. Abubuwan da kuke ci suna iya yin tasiri ga waɗannan matakan cholesterol.

- Yana iya haifar da ƙarancin ƙwayar cholesterol (LDL)

Yawancin bincike sun nuna cewa beta-glucan, wanda muka samu a cikin oatmeal, zai iya rage yawan adadin cholesterol da mummunan cholesterol (LDL) (7). Beta-glucans na haifar da hanta ta ƙara fitowar bile mai ɗauke da cholesterol, wanda hakan ke rage cholesterol a cikin jini. Oxidation na mummunan cholesterol an san shi ne haɗari ga ci gaban cututtukan zuciya. Wannan oxidation yana haifar da kumburi a cikin tasoshin jini, yana lalata nama kuma yana iya ƙara haɗarin bugun jini da cututtukan zuciya.

6. Oats na iya sarrafa sukari na jini da rage damar samun Ciwon 2

Rubuta ciwon sukari na 2 kuma ana kiransa da ciwon sukari - kuma cuta ce ta salon rayuwa gama gari. Bincike ya nuna cewa hatsi, godiya a cikin babban ɓangaren beta-glucans ɗin da ke ciki, na iya taimakawa wajen sarrafawa da rage matakan sukarin jini (8).

Takaitaccen bayani: fa'idodin lafiya guda 6 na cin oatmeal

Oats da oatmeal abinci ne mai lafiya da gina jiki. Waɗannan fa'idodi guda shida ne masu ban sha'awa na kiwon lafiya, duk suna samun goyon bayan bincike, don haka watakila kun gamsu da cin abinci kaɗan na oatmeal a cikin abincinku? Za mu so mu ji ta bakin ku a shafinmu na Facebook idan kuna da sharhi kan wasu hanyoyin tasiri masu kyau. Idan kuna son wannan labarin, muna tsammanin za ku kuma so na tushen shaida jagora akan turmeric.

Hakanan karanta: - 8 fa'idodin kiwon lafiya masu ban mamaki na cin ginger

- Jin daɗin bin Vondtklinikkene Verrrfaglig Helse a Youtube

- Jin daɗin bin Vondtklinikkene Verrrfaglig Helse a FACEBOOK

Hotuna: Wikimedia Commons 2.0, Creative Commons, Freemedicalphotos, Freestockphotos, Pexels.com, Pixabay da gudummawar mai karatu.

Kafofin / bincike

1. Nie et al, 2006. Avenanthramide, polyphenol daga mai, yana hana jijiyoyin jiki kwantar da hankali da haɓakar haɓakar nitric oxide.

2. Sur et al, 2008. Avenanthramides, polyphenols daga hatsi, suna nuna aikin anti-inflammatory da anti-itch.

3. Holt et al, 1995. Ma'anar satiety na abinci na kowa.

4. Rebello et al, 2014. Matsayin danko na abinci da halayen oat β-glucan a cikin kulawar ciwan mutane: gwaji mai kauri.

5. Beck et al, 2009. Ƙara yawan peptide YY matakan biyo bayan oat beta-glucan ingestion sun dogara da kashi a cikin manya masu kiba.

6. Kurtz et al, 2007. Colloidal Oatmeal: Tarihi, Chemistry da Clinical Properties

7. Braaten et al, 1994. Oat beta-glucan yana rage ƙwayar cholesterol cikin jini a cikin batutuwan hypercholesterolemic.

8. Nazare et al, 2009. Daidaitawar lokaci na postprandial ta hanyar beta-glucan a cikin batutuwa masu kiba: tasiri akan glucose da insulin kinetics.