John Myers
Ua ʻike ʻia ka ʻoat i mea e hoʻoikaika ai i ke olakino a hiki i ka wā kahiko, a ua waiwai ko lākou hopena i ke kō koko a hiki i ka wā i hana ʻia ai nā lāʻau lapaʻau hou. I kēia manawa ke ʻike nei ka lāʻau oat i kahi renaissance.
ʻO ka momona, ke koko kiʻekiʻe, ka maʻi diabetes type 2, a me ka dyslipidemia ua laha a pili pinepine. Hiki i kekahi poʻe me ka maʻi maʻi type 2 ke pale aku i ko lākou maʻi me ka hoʻoikaika kino a me ka ʻai ʻana. Hiki ke pale ʻia ka nui o nā lāʻau lapaʻau a hiki ke hoʻohuli ʻia ke kūʻē ʻana o ka insulin me ka loli ʻana o ka nohona. ʻO kahi ʻāpana o ka puzzle he oat.
Loaʻa i ka ʻoats ka fiber beta-glucan waiwai nui
Loaʻa i ka oats ka fiber e kōkua i ka hoʻohaʻahaʻa i ke kō koko koko: beta-glucan. Ua hōʻike ʻia ʻo nā lā oat e hoʻomaʻamaʻa hou i nā ʻili o ke kino i ka insulin. He hopena maikaʻi hoʻi ka fiber i ka momona metabolism. ʻO ka beta-glucan ka mea huna ma hope o ka lāʻau oat.
Pehea e hana ai ka lāʻau oat?
Me ka lāʻau oat, aia wale nō ka porridge e ʻai ai i ke kakahiaka, i ke awakea, a me ke ahiahi - i hana ʻia kēlā me kēia mai 75 grams o nā flakes oat, i hoʻomākaukau ʻia me 300 a 500 ml o ka wai a i ʻole ka momona momona ʻole. Inā ʻaʻole ʻoe makemake e kuke, e hoʻoinu i ka oatmeal i ka wai anuanu.
Hoʻohui ʻia nā mea ʻala e hoʻohui i nā ʻano like ʻole, a me ka nui o 100 grams o nā mea kanu i kēlā me kēia lā (e like me ka leeks, broccoli, zucchini - ʻaʻohe kulina), nā aniani, a i ʻole nā halo a i ʻole 50 grams o nā hua haʻahaʻa-sugar e like me nā hua a i ʻole. kiwi. Inā makemake ʻoe e koʻikoʻi i ka ʻono o ka nutty, hiki iā ʻoe ke ʻulaʻula māmā i nā ʻāpana oat i loko o kahi pā maloʻo ma mua o ka hana hou ʻana.
ʻO nā lā oat e hoʻohaʻahaʻa i ke kō koko a kōkua i ka hoʻemi kaumaha
Hoʻopiha ka porridge iā ʻoe me ka ʻole o ka nui o nā calorie a pale i ka makemake. Hiki i ka ʻai oat i kekahi manawa ke kōkua i ka pohō kaumaha. Hoʻemi nui ʻia ka lako o ka ikehu i nā lā oat, ma kahi o 800 a 1000 kilocalories.
ʻO ka hopena o ka ʻai oat i ka metabolism e mau ana no kekahi mau pule. Hiki i ka lāʻau lapaʻau a i ʻole nā lā oat ke hoʻomaka i kahi hoʻololi lōʻihi a paʻa i kahi meaʻai olakino a kākoʻo paha i waena.
