Shin yana da kyau a ci oatmeal da dare? Oatmeal don abincin dare, ko ma abincin maraice na dare, zaɓi ne mai ƙoshin lafiya. Oatmeal yana da wadataccen fiber wanda zai taimaka hana yunwa cikin dare. Bugu da ƙari, abubuwan gina jiki a cikin oatmeal suna ba da gudummawa ga lafiyar ku gabaɗaya kuma suna iya taimakawa rage yanayin da ke haifar da cututtuka na kullum. Oatmeal don abincin dare shima yana da mahimmanci don tabbatar da cewa kuna samun bacci mai kyau.
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Yaushe ne lokaci mafi kyau don cin oatmeal? Ku ci oatmeal kowane lokaci, don karin kumallo, abincin rana, ko abincin dare, kuma ku girbe fa'idodin bitamin B, D, da K da ingantaccen adadin ma'adanai da suka haɗa da baƙin ƙarfe, magnesium, manganese, phosphorus, da selenium.
Wane irin oatmeal don abincin dare?
Oats suna zuwa ta hanyoyi da yawa: na gargajiya, yanke karfe, dafa abinci mai sauri, da dafa abinci nan take. Lokacin zabar, kuna iya mamakin wanne ya fi lafiya. Ko mafi gamsarwa. Ko mafi daɗi.
Duk nau'ikan oatmeal ana yin su da kashi 100 na hatsin hatsi. Bambanci yana cikin sarrafawa.
Tsohon kera: Waɗannan alkamaran birgima ne waɗanda aka kirkira lokacin da hatsin oat ɗin ya yi tururi sannan a mirgine shi cikin filaye masu lebur. Wannan tsari yana tabbatar da mai a cikin hatsi don adana sabo da kuma taimakawa hatsin dahuwa da sauri. Suna shan ruwa da yawa kuma suna dafa da sauri fiye da hatsin da aka yanke na ƙarfe, yawanci a cikin kusan mintuna biyar.
Karfe sabon: An yanka wannan oatmeal sosai kuma yana da ƙarfi a cikin rubutu kafin dafa abinci. Gurasar da aka yanke na ƙarfe sun fi taunawa fiye da birgima ko hatsi nan take kuma suna ɗaukar mintuna 20-30 don shirya.
Dafa girki: Ana dafa irin wannan oatmeal akan murhu kuma yana ɗaukar kusan minti guda kafin a shirya. Ganyen oatmeal mai saurin dafa abinci yana ƙanƙara kuma yana ɗora don rage lokacin dafa abinci. Hakanan ana iya sanya su a cikin microwave.
Hoton hoto: kunshin oatmeal na yau da kullun yana da sirara kuma an riga an dafa shi, sannan a sake taurara shi zuwa microwave a cikin minti daya. Suna da kamannin pasty fiye da sauran hatsi da aka yi birgima kuma ana ƙara daɗin ɗanɗano ko kayan zaki ga irin wannan.
Don haka wane nau'in da kuka zaɓa shine kawai fifikon mutum idan yazo da ɗanɗano, rubutu, da lokacin dafa abinci. Muddin ba a ƙara kayan zaki ba, kowane nau'in hatsi yana da ƙima mai gina jiki iri ɗaya, a cewar Majalisar Grains.
Macronutrients a kowane lokaci na rana
Duk lokacin da kuka zaɓi cin oatmeal, za ku amfana daga yawan abubuwan gina jiki da kuzarin da yake bayarwa. Rabin kofin Quaker busassun hatsi ya ƙunshi Kalori 148 . Jikin ku yana buƙatar adadin kuzari don yin aiki yadda yakamata. Idan kuna damuwa game da sarrafa nauyin ku, oatmeal zaɓi ne mai kyau na abinci kuma yana da ƙarancin sukari a zahiri.
The Ka'idojin Abinci bayar da shawarar cewa adadin kuzari ya zama adadin kuzari 1,600 zuwa 2,400 a kowace rana ga manyan mata da kuma adadin kuzari 2,000 zuwa 3,000 a kowace rana ga manyan maza, dangane da aiki da shekaru.
Oats sune tushen furotin mai inganci tare da kyakkyawan ma'auni na amino acid . Za ku sami kashi 11 na ƙimar ku ta yau da kullun (DV) don furotin tare da gram 5.5 a cikin rabin kofi na hatsi mai sauri. Kuna buƙatar furotin don kula da tsokoki, kasusuwa, da guringuntsi.
Oats suna da ƙarancin kitse tare da gram 2.8 a cikin rabin kofi. Daga wannan adadin, kashi 2 cikin ɗari na DV ɗinku ya ƙunshi cikakken mai. The USDA ta bada shawarar Kuna iyakance yawan abincin ku na yau da kullun zuwa ƙasa da kashi 10 na yawan adadin kuzarin ku.
Oatmeal yana kiyaye ku na yau da kullun
An san sanannun hatsi don zama kyakkyawan tushen fiber, yana ba da kashi 15 na DV na rabin kofi. Fiber yana da mahimmanci ga lafiyar tsarin narkewar abinci. Oats ya ƙunshi iri biyu na fiber : mai narkewa, wanda ke narkewa cikin ruwa kuma zai iya taimakawa rage glucose na jini da matakan cholesterol, da fiber mara narkewa, wanda jikin ku ba zai iya rushewa ba.
Fiber mara narkewa yana nan daram, yana ƙara girma don taimakawa abinci mai narkewa yana motsawa ta cikin ciki, hanji, da hanji, sannan daga jikin ku. Fiber na iya taimaka maka ka guji maƙarƙashiya ta hanyar tausar da kujerarka da ƙara girmanta. Hakanan yana iya taimakawa tare da zawo ta hanyar shan ruwa da ƙara ɗimbin yawa a kan kujerar ku.
Fiber a cikin hatsi ana ɗauka mafi inganci fiye da fiber a cikin 'ya'yan itatuwa da kayan marmari kuma yana iya rage haɗarin kamuwa da cuta da ciwon sukari, a cewar Makarantar Kiwon Lafiyar Jama'a ta Harvard TH Chan .
Abinci mai kyau ga masu ciwon sukari
Idan kuna da ciwon sukari, oatmeal, wanda ba shi da ƙima a cikin sodium da sukari, na iya zama ƙarin ƙari ga abincin ku don taimakawa daidaita matakan sukari na jini, a wani ɓangare saboda magnesium. Oatmeal ya ƙunshi kashi 27 cikin ɗari na DV kowace hidimar magnesium.
A cewar Cibiyar Lafiya ta Ƙasa, abincin da ke ɗauke da sinadarin Magnesium mai yawa yana rage haɗarin kamuwa da ciwon sukari irin na 2. Magnesium yana taimakawa rushe sukari a cikin jikin ku don taimakawa ragewa juriya na insulin , wanda shine yanayin da ke haifar da ciwon sukari.
Oats kuma suna da ƙarancin glycemic index (GI). GI hanya ce ta ƙididdige nawa da yadda sauri carbohydrate ke haɓaka glucose na jini. Ƙananan abinci na GI suna sakin glucose a hankali kuma a hankali, wanda ke da fa'ida idan kuna da ciwon sukari. Sakamakon 55 GI na hatsi yana da kyau lokacin da kuke buƙatar sarrafa matakan sukari na jini.
Babban abun cikin fiber na oatmeal shine wani dalilin da yasa ya zama cikakken abinci don abincin dare ko abincin dare na ƙarshe idan kuna da ciwon sukari. Meta-bincike daga 2018, wanda aka buga a cikin Jaridar Magungunan Chiropractic , yayi nazarin tasirin fiber na abinci a cikin nau'in ciwon sukari na 2.
Binciken ya kammala cewa fiber, musamman daga hatsi da aka yi daga hatsi da sha'ir, na iya rage haɗarin kamuwa da nau'in ciwon sukari na 2, amma kuma yana iya taimakawa mutanen da ke fama da ciwon sukari su rage matakan glucose na jini.
Guji yunwa
Oatmeal ya ƙunshi gram 27 na carbohydrates masu rikitarwa, waɗanda suke da sauƙin narkewa kuma suna ɗaukar tsawon lokaci don rushewa a jikin ku fiye da carbohydrates masu sauƙi. Ko kuna cin oatmeal don abincin dare ko oatmeal maraice azaman abun ciye -ciye, hadaddun abun da ke cikin carbohydrate zai ci gaba da jin ku na tsawon lokaci, wanda yana da mahimmanci musamman don rage sha'awar ku da sarrafa yunwa.
Nazarin da aka buga a Jaridar Gina Jiki a cikin 2014 ya gano cewa oatmeal, duka na nan da nan da kuma tsoho, ya fi tasiri ga ƙoshin lafiya fiye da sauran hatsin da aka shirya. Don haka idan yana da wahalar yin bacci akan komai a ciki ko ƙarancin sukari na jini, oatmeal na iya taimakawa hana cin abincin dare.
Don barcin dare mai kyau
Lokacin da kuka gama kwano na oatmeal don abincin dare, kuna iya so ku koma baya, shakatawa, da damuwa kafin ku kwanta. Ya juya, oatmeal zai taimaka muku. Oatmeal ya ƙunshi amino acid da ake kira tryptophan, maganin kwantar da hankali na halitta wanda ke haifar da taushi, bacci.
Psychology A Yau yayi bayanin cewa carbohydrates a cikin hatsi suna haɓaka sakin insulin, wanda ke taimakawa tryptophan shiga kwakwalwa. Kwakwalwar ku tana jujjuya tryptophan zuwa serotonin, ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwa mai mahimmanci don daidaita bacci, ci, zafi, da yanayi, da melatonin, hormone wanda ke sarrafa hawan baccin ku.
Nazarin da aka buga a Abubuwan gina jiki a cikin 2016 yayi nazarin tasirin matakai daban -daban na tryptophan akan motsin rai da aikin kwakwalwa. Masu bincike sun gano cewa ƙananan matakan serotonin a cikin kwakwalwa suna da alaƙa da damuwa, mummunan yanayi, ɓacin rai, da raunin ƙwaƙwalwa.
Yana taimakawa rage cholesterol
Cin kwanon oatmeal don abincin dare kuma zai iya taimakawa sarrafa matakan cholesterol. Mayo Clinic yayi rahoton cewa fiber mai narkewa a cikin hatsi na iya rage shakar cholesterol cikin jini. Cibiyar Mayo ta ba da shawarar cewa 5 zuwa 10 grams na fiber mai narkewa a rana na iya rage LDL (mara kyau) cholesterol.
Rabin kofin (40-gram) hidimar oatmeal yana ba da kusan gram 4 na fiber da kusan gram 2 na fiber mai narkewa. Ta ƙara 'ya'yan itatuwa, kamar su berries ko ayaba, za ku sami ƙarin fiber.
Nazarin sarrafawa wanda aka buga a ciki Lipids a cikin Lafiya da Cututtuka a cikin 2017 ya kimanta ƙungiyar cin oatmeal tare da matakan lipid a cikin Indiyawan Asiya waɗanda ke da ƙananan cholesterol na jini kaɗan. Abubuwan da suka karɓi abincin yau da kullun na porridge da aka yi daga hatsi sun sami raguwar kashi 8.1 cikin ɗari na jimlar cholesterol.
Ƙarshe shi ne cewa amfani yau da kullun na gram 3 na fiber mai narkewa daga hatsi yana da fa'ida wajen rage duka duka da LDL cholesterol.
Anti-inflammatory amfanin kan cututtuka
An san oatmeal yana ɗauke da kaddarorin antioxidant masu ƙarfi a cikin abun ciki na bitamin E da ma'adanai jan ƙarfe, zinc, da selenium. Bugu da ƙari, an samo mahaɗan phenolic kawai a cikin mai wanda ake kira avenanthramide (Avns) yana taka rawa don tasirin kumburi da tasirin antioxidant a cikin kula da lafiyar ku da kare ku daga yawan yanayin rashin lafiya.
Shaidun da aka gabatar a cikin binciken da aka buga a cikin Binciken Pharmacognosy a cikin 2018 yana nuna cewa Avns shine ɗan takarar warkewa mai ƙarfi don maganin cututtukan kumburi da yawa waɗanda ke da alaƙa da ciwon daji, ciwon sukari da cututtukan zuciya. Ƙarshe shi ne cewa yawan amfani da hatsi mai wadata a Avns na iya samun fa'ida wajen hanawa da warkar da cututtuka da yawa da ke da alaƙa da shekaru.
Abubuwan da ke ciki