Ziziphi iingenelo ze-oat beta glucan?

Kwiminyaka yakutshanje, iifayibha zokutya ziye zaqatshelwa kungekuphela nje ngokuphucula ukugaya ukutya kodwa nangendima yazo ebanzi ekukhuthazeni impilo iyonke. Phakathi kwezi, i-beta-glucan evela kwi-oats iye yavela njengenye yezona fayibha zinyibilikayo eziluncedo nezixhaswa luphando. Kodwa yintoni kanye kanye i-oat beta-glucan, kwaye kutheni itsala ingqalelo engaka kwiingcali zempilo, izazinzulu zokutya, kunye nabathengi ngokufanayo?

Esi sikhokelo sibanzi siya kuphonononga ubunjani be-oat beta-glucan, izibonelelo zempilo ezingqiniweyo ngokwesayensi, izicelo ezahlukeneyo, ixabiso lesondlo, kunye neengcebiso ezisebenzayo zokuyibandakanya kwisidlo sakho.

Yintoni iOat Beta-Glucan?

I-oat beta-glucan luhlobo lwefayibha enyibilikayo efumaneka eludongeni lweeseli zeenkozo ze-oat. Ngokwesakhiwo, yi- polysaccharide eyenziwe ziimolekyuli zeglucose ezidityaniswe kunye kwisimo esithile (β-(1→3)(1→4)-D-glucan). Olu lwakhiwo lukhethekileyo luyinika iipropati zayo eziqinileyo neziyi-gel xa ixutywe namanzi, nto leyo ebalulekileyo kwiingenelo zayo ezininzi zempilo.

Ngokungafaniyo neentsinga ezinganyibilikiyo ezidlula kwindlela yokugaya ubukhulu becala, iifibers ezinyibilikayo ezifana ne-beta-glucan zinyibilika emanzini kwaye zenze into efana nejeli ecothisa ukugaya, ibambe i-cholesterol, kwaye incede ukulawula amanqanaba eswekile yegazi.

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​​​​​​​IiNzuzo zeMpilo ye-Oat Beta-Glucan

1. Yehlisa iCholesterol

Enye yezona nzuzo ziqhelekileyo ze-oat beta-glucan kukukwazi kwayo ukunciphisa i-LDL (cholesterol embi) . Ngokwenza ijeli emathunjini, ibopha kwi-bile acids kunye ne-cholesterol, ithintele ukufunxwa kwazo kwaye ikhuthaze ukuphuma kwazo. Izifundo ezininzi kunye neengcali zempilo, kubandakanya i- FDA kunye ne -EFSA , ziyayixhasa i-oat beta-glucan kwimpilo yentliziyo.

Ingcebiso yezonyango: Ukutya ubuncinane iigram ezi-3 ze-oat beta-glucan imihla ngemihla kunokukhokelela ekunciphiseni okubonakalayo kwe-LDL cholesterol.

2. Ilawula iswekile yegazi

I-oat beta-glucan inciphisa ukufunxwa kweekhabhohayidreyithi, ngaloo ndlela inciphisa ukunyuka kweswekile egazini emva kokutya. Oku kuyenza ibe luncedo ngakumbi kubantu abanesifo seswekile sohlobo lwesibini okanye abo basengozini yokuba naso.

3. Ixhasa iMpilo yeDigestive

Njengefayibha ye-prebiotic, i-beta-glucan yondla iintsholongwane eziluncedo emathunjini akho, ezifana neBifidobacteria kunye neLactobacilli . I-microbiome esempilweni emathunjini iphucula ukugaywa, ukufunxwa kwezondlo, kunye nokusebenza komzimba.

4. Yandisa uKuhlutha kunye noLawulo lobunzima beAids

I-beta-glucan eyenza ijeli ikunceda uzive ugcwele ixesha elide , inciphisa umdla wokutya kunye nokutya iikhalori. Esi siphumo sixhasa ukwehla kobunzima kunye nokugcinwa kobunzima ngendlela enempilo.

5. Ikhuthaza Ukukhuseleka

Uphando lubonisa ukuba i-beta-glucans inokuphucula ukuphendula komzimba ngokuvula iiseli ezithile zokuzikhusela njenge-macrophages kunye neutrophils. Ngelixa uphando oluninzi lufuneka, ii-beta-glucans zibonisa isithembiso sokuxhasa ukhuselo lomzimba.

Ukusetyenziswa kwe-Oat Beta-Glucan

I-oat beta-glucan isetyenziswa ngeendlela ezahlukeneyo kwaye isetyenziswa kumashishini okutya nalawo angengowokutya :

Izicelo zokutya

• Iicereal zesidlo sakusasa kunye negranola : Yongeza ifayibha kwaye inyusa ixabiso lesondlo.

• Iimveliso zebhaka : Ziphucula ukugcinwa komswakama kunye nexesha lokugcinwa kwazo eshalofini.

• Iziselo : Zisetyenziswa kwi-smoothies, kwezinye iindlela zobisi, nakwiziselo ezisebenzayo.

• Ukutshintshwa kokutya : Kunceda ekudaleni ukuhlutha kunye nokulinganisela impendulo yeglucose.

• Iimveliso zenyama : Zisebenza njengesixhobo sokubopha kunye nokufaka endaweni yamafutha kwiisoseji kunye neepatties.

Nutraceuticals kunye nezongezelelo

I-oat beta-glucan ifumaneka kwifomu ye-capsule okanye yomgubo njengesongezelelo esisebenzayo esijolise kwimpilo yentliziyo, inkxaso yomzimba, kunye nokuphila kakuhle kwemetabolism.

Izinto zokuthambisa kunye noKhathalelo lobuqu

Ndiyabulela kwiipropathi zayo zokuthambisa kunye nokuthambisa ulusu, i-beta-glucan isetyenziswa ku:

• Izithambiso zolusu kunye neloshini

• Iiserum ezichasene nokuguga

• Iimveliso zasemva kwelanga

 

Iprofayili yeSondlo se-oats (nge-100g nganye)

Nangona i-beta-glucan ngokwayo iyinxalenye ethile ye-oats, nantsi iprofayili yesondlo ngokubanzi ye- whole oats , igxininisa umxholo we-beta-glucan fiber.

Isondlo	Imali nge 100g (ioats ekrwada)
amandla	Kcal 389
I-carbohydrate	66.3 g
Fiber Dietary	10.6 g
– IFayibha enyibilikayo	~4 g (kuquka i-β-glucan)
protein	16.9 g
amafutha	6.9 g
– Amafutha aGqithileyo	1.2 g
intsimbi	4.3 mg
Magnesium	177 mg
Izinki	3.1 mg
I-Beta-glucan (umndilili)	3-6 g

Qaphela: Umxholo we-beta-glucan unokwahluka ngokuxhomekeke kuhlobo lwe-oat kunye nendlela yokuyilungisa.

 

Uyisebenzisa njani iOat Beta-Glucan

Ukufaka i-oat beta-glucan ekutyeni kwakho akudingi tshintsho lubalulekileyo. Nazi iindlela ezilula nezisebenzayo zokufumana ukutya kwakho kwemihla ngemihla:

1. Yidla i-oatmeal okanye isidudu

Indlela elula neqhelekileyo yokutya i-beta-glucan. Ikomityi enye ye-oatmeal ephekiweyo inika malunga ne -1–2 grams ye-beta-glucan.

2. Yongeza i-Oat Bran kwizidlo

I-oat bran ine -beta-glucan ephezulu kune-oat eziroliweyo. Yongeza kwi:

• Smoothies

• Yogurt

• Iimpahla ezibhakiweyo (ii-muffins, iipancakes)

• Igranola yasekhaya

3. Zama iBeta-Glucan-Enriched Products

Jonga ukutya okubhalwe "phezulu kwi-beta-glucan" okanye "ixhasa ukuncipha kwe-cholesterol." Ezi ziquka iicereals ezikhethekileyo, iibar zesondlo, kunye neziselo.

4. Sebenzisa izongezo

I-Beta-glucan powders okanye i-capsules inika i-dose egxininisiweyo-elungele abo bafuna indlela ejoliswe kuyo, ngakumbi ekulawuleni i-cholesterol.

5. Linge ekuphekeni

Faka umgubo we-oat okanye i-oat beta-glucan powder kwi:

• Isuphu kunye ne-stew thickeners

• Intlama yesonka

• I-Meatballs okanye i-veggie patties njenge-binder

Icebiso Elilungileyo: Sela amanzi amaninzi xa unyusa i-fiber yakho ukuze uxhase ukugaywa kokutya kwaye uphephe ukudumba.

 

 

Izixa kunye neThamo

IBeta glucan ifumaneka kwizityalo ezininzi ezityiwayo. Ngokomzekelo, i-oat okanye iimveliso zebhali eziqulethe i-3.6 grams yefiber e-soluble zingabandakanywa kwisidlo sakho semihla ngemihla sokuthintela isifo senhliziyo.

Iidosi ze-beta glucan zixhomekeke kwizinto ezininzi, kubandakanya indlela ezihanjiswa ngayo kunye nento oyinyangayo. Uphononongo lubonise ukuba i-3 ukuya kwi-250 milligrams yomgangatho ophezulu we-beta glucan yimpendulo esebenzayo yebhayoloji elungisiweyo (izinto eziguqula iimpendulo ze-immune).

Izifundo zexesha elifutshane zisebenzise i-3 ukuya kwi-15 grams ye-beta glucan imihla ngemihla ukuphucula ulawulo lweswekile yegazi kwizigulane ezinesifo seswekile. Uphando olongezelelweyo kwiziphumo zexesha elide ze-beta glucan kulawulo lweswekile luyafuneka.

Unyango lwe-Beta glucan lunokubangela ukungonwabi. Ukunceda ukuthomalalisa ukungakhululeki, kuyacetyiswa ukuba uthathe i-beta glucan ekuqaleni kwesidlo sakho kwaye wahlule idosi ecetyiswayo yemihla ngemihla kwizidlo ezithathu ngemini.

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isiphelo

I-oat beta-glucan ayisiyonto nje yefayibha—sisisondlo esisebenzayo esinempembelelo enkulu kwimpilo yentliziyo, ulawulo lweswekile egazini, amajoni omzimba, kunye nempilo yamathumbu. Ngenxa yokuguquguquka kwayo, ungayidibanisa ngokulula nokutya kwakho kwemihla ngemihla ngokutya okuqhelekileyo okufana ne-oatmeal, i-oat bran, okanye iimveliso zempilo ezintsha.

Ngenxa yokwanda kwenkxaso yesayensi kunye nomdla wabathengi, i-oat beta-glucan ikulungele ukuhlala isithako esibalaseleyo kwihlabathi lempilo nokuphila kakuhle. Nokuba ufuna ukulawula i-cholesterol, ukuphucula ukugaya ukutya, okanye ukutya nje ngononophelo, i-oat beta-glucan inikezela ngesisombululo sendalo nesisebenzayo.