Published: 01/09/2013 - Updated: 02/08/2018
Author: Miriam Reyes
The oat crop was created in Europe, around 1000 BC, and gain space in cold and wet climates, such as Scotland and Scandinavia, where other grains could not survive. For many years, it was used only for animal feed and used to be considered "poor food" because it was cheap and filling.
In recent years, oat has become popular, because it has a natural power to reduce blood cholesterol levels. It is no longer the humble grain for farmers and has become an important and "healthy" food in the daily use, either as cereal, in granola, breads and many other tasty dishes.
Oats against cholesterol
Oat bran is concentrated oat fiber as it is the husk of the grain. It is rich in soluble fiber; helps remove cholesterol from the body and slow the absorption of food (particularly useful for diabetics).
The cereal contains oat bran also, since it is part of the grain, but in smaller amounts.
Three tablespoons (30 grams) of oat bran provide about 5 grams of fiber and 150 calories.
To obtain significant results in controlling cholesterol, you should consume between 60 and 100 grams of oats, besides modifying dietary fats.
Other health benefits
While the effects of oats against cholesterol are well known, we should not ignore the other benefits it provides to us.
It is an easily digestible cereal
Oats are easily digested and are a soft food for people with fever and a good first food for those who have experienced intestinal diseases or food poisoning. Oatmeal is also a great alternative to reduce eggs and sausage or bacon for those who want to reduce fat and cholesterol in the diet.
Useful for diabetics
Beta-glucan from oats decreases increased glucose levels in the blood after a meal and its rise delay before meals. Here's how it works. As the beta-glucan in the oat soluble fiber is digested, a gel is formed, which causes that the viscosity of the contents of the stomach and small intestine increase. This in turn slows down the digestion and prolongs the absorption of carbohydrates in the bloodstream. This means that the dramatic changes in the levels of blood sugar are avoided. Remember that oat is also a source of carbohydrates, so consumption should not be abused.
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Oat benefits against cancer
Oats, as well as other grains and vegetables, contain hundreds of phytochemicals (vegetable chemicals), substances which are believed to reduce the risk of an individual developing cancer.
Compounds such as phytoestrogens and lignans in oats, have been linked to lower risk of hormone-related diseases, such as breast cancer.
The insoluble oat fiber is also believed to reduce the carcinogens present in the gastrointestinal tract.
One of the benefits of eating oatmeal is that regulates blood pressure. A daily serving of oats can reduce hypertension, or high blood pressure, and reduce the need for antihypertensive medication.
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Oats have a high fiber content. Fiber is necessary to maintain regular bowel movements, eating oatmeal promotes good bowel movement and helps fight constipation.
About the author
Oatmeal: Oatmeal ni aina ya nafaka ya oat iliyotengenezwa na watu wa Ulaya karibu na 1000 KK na ilipata nafasi katika hali ya hewa baridi na mvua, kama vile Scotland na Scandinavia, ambapo nafaka nyingine hazikuweza kuishi. Kwa miaka mingi, ilitumiwa tu kama chakula cha wanyama na ilionwa kuwa "chakula kibaya" kwa sababu ilikuwa ya bei nafuu na yenye kuridhisha. Katika miaka ya hivi karibuni, oat imekuwa maarufu, kwa sababu ina nguvu ya asili ya kupunguza viwango vya kolesteroli ya damu. Kwa sasa, si nafaka ya kawaida kwa wakulima, lakini imekuwa chakula muhimu na "chenye afya" katika matumizi ya kila siku, ama kama nafaka, katika granola, mikate na vyakula vingine vingi vyenye ladha. Oats dhidi ya cholesterol Oat bran ni fiber oat iliyojikita kama ni ganda la nafaka. Ni tajiri katika nyuzi mumunyifu; husaidia kuondoa cholesterol kutoka mwili na kupunguza kunyonya ya chakula (hasa muhimu kwa wagonjwa wa kisukari). Mbegu hiyo pia ina mchanganyiko wa mchele wa shayiri, kwa kuwa ni sehemu ya nafaka, lakini kwa kiasi kidogo. Keki moja ya oat bran hutoa gramu 5 za nyuzi na kalori 150. Ili kupata matokeo mazuri katika kudhibiti cholesterol, unapaswa kula kati ya gramu 60 na 100 za shayiri, pamoja na kurekebisha mafuta ya chakula. Ingawa athari za oats dhidi ya cholesterol zinajulikana, hatupaswi kupuuza faida nyingine zinazotupatia. Oats ni chakula cha kawaida kwa watu wenye homa na chakula cha kwanza kwa wale ambao wamepata magonjwa ya matumbo au sumu ya chakula. Oatmeal pia ni mbadala mzuri wa kupunguza mayai na soseji au bacon kwa wale ambao wanataka kupunguza mafuta na kolesteroli katika lishe. Beta-glucan kutoka oats hupunguza viwango vya sukari katika damu baada ya chakula na kuchelewesha kuongezeka kwake kabla ya chakula. Hivi ndivyo inavyofanya kazi. Beta-glucan katika nyuzi za oat huchanganywa na kuunda gel, ambayo husababisha viscosity ya yaliyomo ya tumbo na matumbo madogo. Hilo hufanya digestioni iwe polepole na kuongeza muda wa kuingizwa kwa wanga katika damu. Hii inamaanisha kwamba mabadiliko makubwa katika viwango vya sukari ya damu huepukwa. Kumbuka kwamba shayiri pia ni chanzo cha wanga, kwa hiyo si lazima utumie kwa njia isiyofaa. Oats, pamoja na nafaka na mboga nyingine, zina mamia ya phytochemicals (kijani kemikali), vitu ambavyo huaminika kupunguza hatari ya mtu binafsi ya kuendeleza kansa. Vifaa kama vile phytoestrogens na lignans katika oats, zimeunganishwa na hatari ya chini ya magonjwa yanayohusiana na homoni, kama vile kansa ya matiti. Pia inaaminika kwamba nyuzi za shayiri zisizoweza kuyeyuka hupunguza kemikali zinazosababisha kansa katika mfumo wa matumbo. Mojawapo ya faida za kula unga wa shayiri ni kwamba hupunguza shinikizo la damu. Kula oats kila siku kunaweza kupunguza shinikizo la damu na kupunguza uhitaji wa kutumia dawa za kupunguza shinikizo la damu. MORE IN BIOMANANTIALSpirulina: Jinsi ya kuchukua, matumizi na sifa Oats ina maudhui ya juu ya nyuzi. Fiber ni muhimu kudumisha harakati za kawaida za matumbo, kula oatmeal huendeleza harakati nzuri ya matumbo na husaidia kupambana na uvimbe. Kuhusu mwandishi