Ovsene mekinje su spoljašnji sloj oljuštenog zrna ovsa. Bogate su vlaknima, vitaminima, mineralima i antioksidansima. To je spoljni sloj ovsene krupice, koji se nalazi odmah ispod nejestive ljuske. Ovsene mekinje mogu pomoći u poboljšanju kontrole šećera u krvi, zdravoj funkciji creva i smanjenju krvnog pritiska i holesterola i za sprecavanje jos nekih bolesti.
1. Prepune su hranljivim materijama.
Ovsene mekinje imaju dobro izbalansiran nutritivni profil. Imaju ugljene hidrate, masti, proteine i vlakna. Posebno su bogate beta-glukanom, moćnom vrstom rastvorljivih vlakana.
Jedna šolja (220 grama) kuvanih ovsenih mekinja sadrži:
–Referentni dnevni unos (RDI)
Kalorije: 88
Proteini: 7 grama
Ugljeni hidrati: 25 grama
Masti: 2 grama
Vlakna: 6 grama
Tiamin: 29%
Magnezijum: 21%
Fosfor: 21%
Gvožđe: 11%
Cink: 11%
Riboflavin: 6%
Kalijum: 4%
Pored toga, ovsene mekinje obezbeđuju male količine folata, vitamina B6, niacina i kalcijuma.
Ovsene mekinje su prirodno bez glutena, ali mogu biti kontaminirane glutenom tokom uzgoja ili obrade. Potražite ovsene mekinje koje su posebno označene bez glutena.
2. Visok u antioksidansima.
Ovsene mekinje su odličan izvor polifenola, biljnih molekula koji deluju kao antioksidansi. Antioksidansi štite vaše telo od potencijalno štetnih molekula poznatih kao slobodni radikali. Dobar je izvor fitinske kiseline, ferulne kiseline i moćnih avenantramida. Avenantramidi su grupa antioksidanata koji su povezani sa smanjenom upalom, svojstvima protiv raka i nižim nivoom krvnog pritiska.
3. Može smanjiti faktore rizika od srčanih oboljenja.
Određene namirnice mogu uticati na vašu težinu, krvni pritisak, holesterol, šećer u krvi i druge faktore rizika za srčana oboljenja. Ovsene mekinje mogu pomoći u smanjenju određenih faktora rizika, kao što su visok holesterol i krvni pritisak.
Ima beta-glukane. Beta-glukani mogu smanjiti količinu holesterola u vašoj krvi tako sto povećava izlučivanje žučne kiseline i time smanjuje holesterol u serumu.
Konzumiranje 3 grama ili više beta-glukana iz ovsa smanjuje loš holesterol LDL. Beta-glukani mogu značajno smanjiti sistolni i dijastolni krvni pritisak - gornji i donji broj u očitavanju, prema studiji.
4. Može pomoći u kontroli nivoa šećera u krvi.
Loša kontrola šećera u krvi može dovesti do slepila, srčanog udara, moždanog udara i drugih zdravstvenih problema. Hrana bogata rastvorljivim vlaknima - poput ovsenih mekinja - može pomoći u kontroli nivoa šećera u krvi. Rastvorljiva vlakna poput beta-glukana pomažu u usporavanju varenja i apsorpcije ugljenih hidrata kroz vaš digestivni trakt, stabilizujući nivo šećera u krvi.
Konzumiranje 6 grama beta-glukana dnevno tokom 4 nedelje značajno je smanjilo nivo šećera u krvi. Štaviše, 3 grama ili više beta-glukana tokom 12 nedelja smanjilo je nivo šećera u krvi za 46%, prema studiji.
Druge studije sugerišu da konzumiranje ovsenih mekinja pre ili sa obrokom bogatim ugljenim hidratima može usporiti brzinu kojom šećer ulazi u krvotok, što može pomoći u smanjenju nivoa šećera u krvi.
5. Može podržati zdravo pražnjenje creva.
Ovsene mekinje su bogate dijetalnim vlaknima, koja pomažu u održavanju zdrave funkcije creva. Obezbeđuje i rastvorljiva i nerastvorljiva vlakna. Jedenje keksa od ovsenih mekinja dva puta dnevno tokom 12 nedelja smanjilo je bol i poboljšalo učestalost i konzistentnost pražnjenja creva.
6. Može pružiti olakšanje za inflamatornu bolest creva (IBD).
Dva glavna tipa IBD-a su ulcerozni kolitis i Kronova bolest. Oba karakteriše hronična upala creva. Ovsene mekinje mogu pomoći u pružanju olakšanja osobama sa IBD. To je zato što su ovsene mekinje bogate dijetalnim vlaknima, koje vaše zdrave crevne bakterije mogu razgraditi u kratkolančane masne kiseline (SCFA), koje mogu pomoći u hranjenju ćelija debelog creva i mogu smanjiti upalu creva.
Konzumiranje 60 grama ovsenih mekinja dnevno - 20 grama vlakana - smanjuje bol u stomaku i simptome refluksa, prema studiji. Iako je potrebno više istraživanja.
7. Može smanjiti rizik od kolorektalnog karcinoma.
Ovsene mekinje imaju nekoliko svojstava koja mogu smanjiti rizik od ovog raka. Ima puno rastvorljivih vlakana - poput beta-glukana - koja deluju kao hrana za vaše zdrave crevne bakterije. Ove bakterije fermentiraju vlakna, koja proizvode SCFA. Odličan je izvor antioksidanata, koji mogu suzbiti rast raka. Međutim, potrebno je više istraživanja u ovoj oblasti.
8. Može pomoći u gubitku težine.
Ovsene mekinje su bogate rastvorljivim vlaknima, što može pomoći u suzbijanju apetita.
Ljudi koji su jeli ovsene mekinje za doručak osećali su se sitima i unosili manje kalorija pri sledećem obroku, pokazalo je istraživanje.
Oat bran is the outer layer of the hulled oat kernel. It is rich in fiber, vitamins, minerals, and antioxidants. It is the outer layer of the oat groats, which is located just below the inedible husk.
Oat bran can help with improved blood sugar control, healthy bowel function, and lower blood pressure and cholesterol.
1. Packed with nutrients
Oat bran has a well-balanced nutritional profile. It has carbs, fat, protein and fiber. It’s especially rich in beta-glucan, a powerful type of soluble fiber.
One cup (220 grams) of cooked oat bran contains:
Reference Daily Intake (RDI)
Calories: 88
Protein: 7 grams
Carbohydrates: 25 grams
Fat: 2 grams
Fiber: 6 grams
Thiamine: 29%
Magnesium: 21%
Phosphorus: 21%
Iron: 11%
Zinc: 11%
Riboflavin: 6%
Potassium: 4%
In addition, oat bran provides small amounts of folate, vitamin B6, niacin, and calcium.
Oat bran is naturally gluten-free, but it can be contaminated with gluten during cultivation or processing. Look for oat bran specifically labeled gluten-free.
2. High in antioxidants.
Oat bran is an excellent source of polyphenols, plant-based molecules that act as antioxidants. Antioxidants protect your body from potentially harmful molecules known as free radicals. It is a good source of phytic acid, ferulic acid, and powerful avenanthramides. Avenanthramides are a group of antioxidants that have been linked to reduced inflammation, anti-cancer properties, and lower blood pressure levels.
3. May reduce heart disease risk factors.
Certain foods can affect your weight, blood pressure, cholesterol, blood sugar, and other risk factors for heart disease. Oat bran may help reduce certain risk factors, such as high cholesterol and blood pressure.
It has beta-glucans. Beta-glucans may reduce the amount of cholesterol in your blood by increasing bile acid excretion and thus decrease serum cholesterol.
Consuming 3 grams or more of oat beta-glucan reduce bad cholesterol LDL. Beta-glucans can significantly reduce systolic and diastolic blood pressure — the top and bottom numbers in a reading, according to a study.
4. It may help control blood sugar levels.
Poor blood sugar control can lead to blindness, heart attack, stroke, and other health problems. Foods high in soluble fiber — like oat bran — can help control blood sugar levels. Soluble fiber like beta-glucan helps slow the digestion and absorption of carbohydrates through your digestive tract, stabilizing blood sugar levels
Consuming 6 grams of beta-glucan daily for 4 weeks significantly reduced blood sugar levels. What’s more, 3 grams or more of beta-glucan for 12 weeks reduced blood sugar levels by 46%, according to a study.
Other studies suggest that consuming oat bran before or with a meal high in carbohydrates may slow the rate at which sugar enters the bloodstream, which may help lower blood sugar levels.
5. May support healthy bowel movements.
Oat bran is high in dietary fiber, which helps support healthy bowel function. It provides both soluble fiber and insoluble fibre.
Eating oat-bran biscuits twice per day for 12 weeks reduced pain and improved the frequency and consistency of bowel movements.
6. May provide relief for Inflammatory Bowel Disease (IBD).
The two main types of IBD are ulcerative colitis and Crohn’s disease. Both are characterized by chronic bowel inflammation. Oat bran may help provide relief for people with IBD. That’s because oat bran is high in dietary fiber, which your healthy gut bacteria can break down into short-chain fatty acids (SCFAs), which can help nourish colon cells and may reduce bowel inflammation.
Eating 60 grams of oat bran daily — 20 grams of fiber — reduced stomach pain and reflux symptoms, according to a study. Though more research is needed.
7. May lower risk of colorectal cancer.
Oat bran has several properties that may lower your risk of this cancer. It’s high in soluble fibers — like beta-glucan — that act as food for your healthy gut bacteria. These bacteria ferment fiber, which produces SCFAs. It is a great source of antioxidants, which may suppress cancer growth. However, more research in this area is needed.
8. May aid weight loss.
Oat bran is high in soluble fiber, which may help suppress your appetite.
People who ate oat bran for breakfast felt fuller and consumed fewer calories at the next meal, according to a study.
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