Isetyenziselwa ntoni ioat beta-glucan?

I-Oat Beta glucan luhlobo lwefayibha olunoxanduva lweempawu ezininzi zokutya ezikhuthaza impilo ezifana ne-oats, ingqolowa kunye nerhasi.

Ifundwe ngokubanzi ngeziphumo zayo kwimpilo yentliziyo kunye namanqanaba e-cholesterol, kwaye ibonakaliswe ukukhulisa ukhuseleko kunye nokuzinzisa amanqanaba eswekile yegazi.

Ngaloo ndlela, unokuzibuza ukuba ungakwandisa njani ukutya kwakho kwe-beta glucan ukuze uvune izibonelelo zempilo ezininzi.

Eli nqaku lijonga nzulu kwi-beta glucan, kubandakanya ukuba yintoni, isebenza njani, kwaye inokuchaphazela njani impilo yakho.

Yintoni i-oat beta-glucan?

Iifayibha zokutya ziicarbohydrate ezingagayekiyo. I-Beta-glucan ifumaneka kwezinye iigwele, iikhowa, i-algae kunye neenkozo. Ngokuxhomekeke kumthombo wemvelaphi, zineempawu ezahlukeneyo.

I-oats idlala indima enkulu apha. Iimpawu ezininzi ezintle zibalelwa kwi-oat beta-glucan. I-fiber yokutya enyibilikayo emanzini ithandwa kakhulu ngenxa yesiphumo sayo sokunciphisa i-cholesterol. Nangona kunjalo, kukho ezinye izibonelelo ngokuqinisekileyo ezenza ukusetyenziswa kwayo kunconywe.

 

 

Iziphumo zeMpilo ze-Oat Beta-glucan

 

Iziphumo ezahlukeneyo zophando zicebisa ukuba umntu atye malunga ne-3 g ye- oat beta-glucan imihla ngemihla . Ngoko ke, kuthiwa ifayibha yokutya inako ukuba nefuthe elihle emzimbeni womntu.

Okubaluleke ngakumbi zezi mpawu zilandelayo:

Ukulawula i-cholesterol
I-Oat beta-glucan inciphisa izinga le-cholesterol egazini kwaye inceda ukugcina izinga eliqhelekileyo. Oku kwangaxeshanye kunciphisa umngcipheko wesifo sentliziyo.

Izinga leswekile yegazi liyancipha
Unokuphucula umgangatho weswekile yegazi kunye nokutya kwefiber yokutya. Ezi zinokunceda ekunciphiseni i-spikes kwiswekile yegazi emva kokutya.

Izibonelelo zesisu kunye namathumbu
Ifayibha yokutya ivuselela ukuhamba kwamathumbu kwaye ngoko ke ukugaya. Xa zidumbile, ezi ziba bubunzima obufana nejeli. Lo bunzima bugubungela i-mucosa yamathumbu kwaye iyayikhusela. Izinto eziyingozi zibotshiwe kwaye zikhutshiwe. Ukongeza, i-oat beta-glucan inefuthe elizolisayo kwisisu.

Ukuziva ukuhlutha
Ngenxa yokudumba kwefiber yokutya, ukutya kuhlala ixesha elide esiswini. Isisu naso soluliwe. Oku kukhokelela ekubeni ube nemvakalelo yokuhlutha ixesha elide kwaye ngaloo ndlela kunokuba negalelo ekunciphiseni ubunzima.​​​​​​​

Ukusetyenziswa kwe-Oat Beta Glucan Ekutyeni

Umbuzo usamile, ungayithatha njani ifayibha yokutya esempilweni ngokutya kwemihla ngemihla. Ngethamsanqa, oku akuyongxaki. Ngokomgaqo, ukusetyenziswa kwe-oatmeal okanye i-bran, umzekelo, ifanelekile kule njongo.

Okanye, ungatya ne-oat beta-glucan nge -oat fibers . Ngumthombo wendalo onokulungiswa ngeendlela ezahlukeneyo. Yiyo loo nto iyinto ethandwayo phakathi kwabavelisi bokutya.

Iintsinga zifumaneka kwifomu yomgubo. Oku kubenza balungele ukuqhubekeka phambili. Zihlala zisetyenziswa, umzekelo, ngolu hlobo lulandelayo:

Njengomdibanisi
Ngenxa yezinto ezinamandla zokubopha amanzi, i-oat fibers inefuthe elikhulayo kunye nokuzinza. Oku kunika iisosi, iisuphu kunye nolunye ulwelo ukuhambelana okukhrimu.

Ekubhaka
Yongeza i-oat beta-glucan ngendlela yefiber kwintlama yakho kwaye iya kuba yi-fluffier. Ukuba wongeza umgubo kwisonka sakho esimiliselweyo, siya kuba nenkangeleko enomtsalane: Iifiber ze-oat azijiki zibemdaka kwioveni, kodwa zigcina umbala wazo omhlophe.

Njengomqinisekisi wokutsha
Ukwenza ii-muffins kunye neekeyiki zihlaziye kwaye zihlala ixesha elide - oku kunokwenzeka nange-oat fiber. Umgubo uqinisekisa ulawulo lokufuma oluphuculweyo.

Ngeziselo
Kuba i-oat fiber powder inyibilika kakhulu, yenza ukuba iziselo zakho zibe mpuluswa. Ngale ndlela, unokonyusa umxholo we-beta-glucan kwiziselo ze-oat kunye nolunye ulwelo.

Njengokuzinzisa
Ungasebenzisa iifibers yedwa okanye ngokudibanisa nezinye isitashi kunye nezinto ezibizwa ngokuba yi-hydrocolloids njenge-stabilizer.

 

Ungazibandakanya njani ii-Glucans zeBeta kukutya kwakho ukuze ube sempilweni

 

 

Ngoku ekubeni uqonda ukuba ziyintoni na iiBeta Glucans , imvelaphi yazo, kunye neendlela ezininzi ezinegalelo ngazo kwimpilo-ntle, ukulungele ukuphucula impilo yakho ngezi ndawo zinamandla zesondlo.

Okokuqala, qaphela ukuba umxholo othile weBeta-glucan unokwahluka kungekuphela nje phakathi kokutya okwahlukileyo kodwa nakwiindidi ezahlukeneyo zokutya okufanayo. Ukongeza, ukusetyenzwa kunye neendlela zokulungiselela zinokuchaphazela ugxininiso lokugqibela lwe-beta-glucan kwimveliso esetyenzisiweyo. Khetha ukutya okupheleleyo, okucutshungulweyo okuncinci ukonyusa ubukho beeBeta Glucans zendalo.

 

 

Iingcebiso ezi-3 ze-Beta-Glucan-Rich Diet
 

1. Yahlula iPlate Yakho

 

Qinisekisa uluhlu olubanzi lwemithombo ye-Beta-glucan ngokubandakanya iintlobo ngeentlobo zeenkozo, imifuno, kunye nomngundo ekutyeni kwakho.

2. Hlanganisa kwaye Tshatisa

Yenza indibaniselwano eguqukayo kunye nencasa ngokuxuba ukutya okutyebileyo kweBeta-glucan kwiiresiphi zakho, uphucula zombini incasa kunye nexabiso lesondlo.

3. Zama ngeeResiphi

Jonga iiresiphi ezintsha ezinezithako ezityebileyo zeBeta-glucan, ugcine ukutya kwakho kumnandi kunye nempilo yakho ikwindlela ephezulu. Unokufumanisa ukuba uthanda ukutya ongazange uzame ngaphambili!

Ngokubandakanya uluhlu olwahlukeneyo lokutya okutyebileyo kwe-Beta-glucan kunye nokwamkela ezi ngcebiso zokutya, usendleleni eya kwindlela epheleleyo yempilo enokuba mnandi kwaye igcineke. 

 

Amanyathelo okuThatha iBeta-Glucan Supplements
 

 

• Ukwaliwa kunye nobuthathaka: Ukuba uyayazi ialeji okanye uvakalelo kwimithombo ethile yeBeta Glucans, efana neoats okanye amakhowa, thintela le mithombo.
• Ukusebenzisana namayeza: I-Beta Glucans inokunxibelelana namayeza athile, echaphazela ukufunxa kwawo okanye ukusebenza kwawo.
• Umgangatho wezongezo: Khetha iibrendi ezithembekileyo ezivavanywa ngokungqongqo ukucoceka kunye nomgangatho. Jonga iziqinisekiso zomntu wesithathu ukuqinisekisa ukuba imveliso ihlangabezana nemigangatho emiselweyo.
• Iimeko zempilo: Ukuba unengxaki ye-autoimmune, dibana nengcali yezempilo ngaphambi kokuba uthathe izongezo ze-beta-glucan, njengoko zinokumodareyitha amajoni omzimba.
• Iingqwalasela zesithamo: Bambelela kwizikhokelo zedosi ezicetyiswayo ezibonelelwa ngumenzi wezongezo. Ukuthatha kakhulu iBeta Glucans kunokukhokelela kwiziphumo ebezingalindelekanga ezingafunekiyo.

Ukuba akukho nanye kwezi meko isebenza kuwe, qiniseka ukuba ufumana zonke ii-Beta Glucans ozifunayo - nokuba kukutya okupheleleyo okanye izongezo - kwaye wonwabele izibonelelo ezinokuthi zinikwe yile mimangaliso yendalo.

 

 

isiphelo

 

I-Oat Beta-glucan luhlobo olunamandla noluguquguqukayo lwefayibha enyibilikayo efumaneka kwiintlobo ngeentlobo zokutya okuvela kwizityalo nakwimvubelo yokubhaka. Inokunceda ukuphucula ukugaya ukutya, impilo yentliziyo, ukusebenza komzimba, kunye nokulawula iswekile yegazi.

Ngokufaka i-beta-glucan ekutyeni okunesondlo esipheleleyo, ungathatha inyathelo elibalulekileyo eliya kwimpilo engcono kunye nobomi obude .