Oatmeal inhle futhi imbi

I-Oats - enye yezitshalo eziwusizo kakhulu, okuye kwasetshenziselwa abaphuluki bendabuko amakhulu eminyaka. Ama-oats aqukethe izinto eziningi eziwusizo ukuthi kunconywa abantu abanomfutho wegazi ophezulu, iziguli ezinezinkinga zokugaya, nokuvimbela nokwelashwa kwezinqubo zokuvuvukala.

Ngaphansi kwemisebe yelanga, ama-oats athatha yonke into engcono kakhulu emvelweni. Izithelo zalo zicebile kumaminerali, amaprotheni awusizo, amavithamini kanye ne-fibre, kanti iziqu ziqukethe izithako ezivimbela ukuvuvukala. Ngakho-ke, i-oatmeal iboniswa ngezifo ezihlukahlukene nezidlo, futhi uzofunda ngezinzuzo kanye nezilimazo zalesi sitshalo ngezansi.

Yini ewusizo for porridge for umzimba wethu?

1. Ama-oats agcwele amavithamini eQembu B, anakekela izindlela zokuvimbela izinqubo zesimiso sezinzwa, aqinise izitsha, zibalulekile ku-myocardium, iqhaza ekuthuthukiseni izinto eziyingqayizivele okuthiwa i-serotonin (imizwa emihle ikhiqizwa ngaphansi kwesenzo sayo), kuyadingeka ukwakha izitsha eziyinhloko lapho kuqiniswa amanxeba, zibalulekile ekuvuseleleni izinqubo. Umnikelo omkhulu we-thiamine (B1) ne-pyridoxine (B6) uphawulwe kuyo yonke inqubo ye-metabolic, i-riboflavin (B2) idinga isikhumba sethu ukuze silondoloze i-tonus nokuqina.
2. I-phylloquinone (K1) equkethwe ku-oats iyadingeka ukuze i-coagulation, okungukuthi, iqhaza ezinkambweni zokugaya igazi. Ukubaluleka kwalo ngamaphilisi okuphulukisa kuhle.
3. I-Vitamin F iphazamisa ukufakwa kwe-cholesterol futhi ilwa nama-atherosclerotic plaques.
4. I-present in the grains of tocopherol (E) "umakhi" wokudalwa kwamahomoni wesifazane, okubalulekile ekusebenzeni kahle kwesistimu yokuzala. It has action action antioxidant, ngaphansi kokuvikelwa kwayo, izingqamuzana zamangqamuzana azithokozi kangcono kokushukela kanye nokufa.
5. Iningi elikhulu lama-amino acid angavamile okuvela ku-oats adingekayo ukuze umzimba ukhiqize amaprotheni ayingqayizivele asetshenziswa yiwo wonke amangqamuzana omzimba wethu, kodwa kubaluleke kakhulu ekukhiqizeni amahomoni kanye nomsebenzi wamangqamuzana omzimba.
6. Izinto eziningana zamaminerali zandisa ingculazi, kusiza ukususa ubuthi nezidakamizwa.

Yini i-oats ewusizo emzimbeni?

Ukusetshenziswa kwe-oats, okusetshenziselwa ukudla, kuhlanganiswa. Ama-oats adalule izakhiwo eziningi eziwusizo ezidingekayo zokulahlekelwa isisindo - zicebile fiber, futhi ngenxa yalokho, zenza amathumbu asebenze ngokwengeziwe. Ngama-peristalsis asebenzayo, amatshe ama-fecal kanye nama-slags adonswa kusukela emathangeni omzimba, kuyilapho ukulahla izinqubo ezinjalo zokuvuvukala kwe-mucosa ne-villi ziphathwa, ziqala ukuthola izakhi eziningi. Ngenxa yale nqubo, i-metabolism ijwayelekile, futhi lowo muntu ufinyelela ngempumelelo isisindo esivamile. Kubalulekile ukuthi uqaphele ukuthi i-fiber ifana nokuhlelwa kwesiponji esiphuza i-toxin emzimbeni bese isusa.

Ama-oats aqukethe i-pantothenic acid ewusizo, okusiza ukuphula ukudla lapho ukugaya. Ukubaluleka kwalo ekusetshenzisweni kwe-metabolism kuyinhle, futhi lapho kusetshenziselwa imetabolism esebenzayo, amandla amakhulu kanye namandla kumuntu kanye namanoni angaphansi.

Izakhiwo ezicebile zamavithamini namaminerali nazo zinikeza uhlobo lokuvuselela ukwandisa umzimba emangqamuzaneni. Abantu abadla i-oatmeal nsuku zonke ekudleni kwasekuseni banomuzwa wokuqina kwamandla nokuphila ngenxa yokucubungula okusebenzayo.

Ukuphikisana, yini ewusizo ama-oats esibindibalulekile kubalulekile ukuthi uqaphele ukuthi iqukethe i-vitamin F ne-K enani elikhulu. Amavithamini weqembu K ayadingeka ukuvikela izimvilophu ze-hepatocytes (amangqamuzana e-isibindi), futhi le vithamini iqhaza ekwakhiweni kwezidakamizwa ngesibindi. I-Vitamin K iyasiza ekubunjweni kwe-enzyme eziningana ze-hepatic ezifaka ne-bile ngaphakathi kwe-duodenum futhi ziphule amafutha ukuze i-digestible fatty acids. I-Vitamin F ihlanganisa izindonga zamangqamuzana wesibindi futhi iwavikela ebuchosheni.

Ama-oats ane-steamed anezakhiwo ezizuzisayo zesisu - ivula izindonga futhi i-normalizes acidity. Izinto ezisebenzayo kusuka okusanhlamvu zisisiza ukunqoba ukuvuvukala, zinezimpahla isenzo se-bactericidal - ososayensi bathole ukuthi banqanda ukukhula kwe-Helicobacter.

Umonakalo we-oatmeal

Ngokusetshenziswa ngokweqile kwe-oatmeal, zonke izakhiwo ezizuzisayo ezingenhla zingadlulelwa ngaphandle, ngoba i-asidi phytic equkethe kuyo ihlanza i-calcium emzimbeni, engabangela imiphumela engathandeki kakhulu.

Uma sikhuluma ngomfanekiso we-porridge - oatmeal ukudla okusheshayo, izinzuzo zomkhiqizo onjalo, ngokuzikhandla, cha. Amavithamini ayanyamalala ngesikhathi sokucubungula, futhi izakhiwo eziwusizo zegciwane lokugaya ziyanyamalala.