Kangangeminyaka, ingqolowa ibiyeyona cereal ityiwa kakhulu kukutya kwethu kweMeditera. I-oats kukutya okuvela emantla, kodwa kumaxesha akutshanje iye yaguqula ishishini naphi na emhlabeni. Yaqala njengecereal egqibeleleyo yeevegans kunye neembaleki, kwaye ngoku iyinxalenye yokutya okunempilo kwakhe nabani na.
Ukulinywa kwayo kwaqala malunga noLwandle lweCaspian kunye namathafa eCaucasus, kamva kwanwenwa kwiMpuma Ekude, eTshayina naseIndiya, de amaGrike namaRoma ayenza yaduma eYurophu.
Kwilizwekazi lethu, abona bathanda ioat enkulu ngabantu baseScots. Sonke siyabazi abadumileyo isidudu, eqhubeka ibangela iingxoxo malunga nendlela eyenziwe ngayo.
Iipropathi ze-oats
I-oats yicereal enesondlo esipheleleyo. Yibane igalelo elikhulu leeprotheyini kunye namafutha anempilo, kunye neevithamini kunye neeminerali.
Ngokuba nomxholo ophezulu we ii-carbohydrate ezicothayo (60%), inika imvakalelo enkulu yokuhlutha enciphisa ukulangazelela ukutya. Ikwatyebe kakhulu kwifiber (6%), ephucula ukuhamba kwamathumbu kwaye inqande iingxaki zokuqunjelwa.
Benditshilo ngaphambili ukuba une iprotheni enkulu nangona iyicereal (13,8%). Sele uyazi ukuba iiprotheni zemifuno kufuneka zongezwe ukufumana iiprotheni ezipheleleyo. Kule meko, ukutya i-oats kunye neembotyi kunokwenza isidlo esityebileyo kakhulu.
A ukukhonza 50 grams iiflakes of i-oats epheleleyo Inika i-25% ye-phosphorus yemihla ngemihla ekhuthazwayo, i-20% ye-magnesium, i-15% yesinyithi, i-50% ye-manganese kunye ne-22% ye-vitamin B1. Safumana nabanye micronutrients ezifana ne-potassium, i-calcium, i-selenium, i-silicon, i-copper, i-zinc kunye ne-vitamin E, i-B2 kunye ne-B3, kunye ne-antioxidants kunye ne-anti-inflammatories.
Izibonelelo zeoyile
Ekuqaleni, i-oats yayisetyenziswa njengeyeza lendalo kumayeza athandwayo, njengoko babebanga ukuba kukutya okufanelekileyo ukugcina impilo kunye nokunceda ukuyigcina.
Le cereal iqulethe i-beta-glucan, ifayibha enyibilikayo inceda ukunciphisa amanqanaba e-cholesterol kwiiveki ezimbalwa. Kwakhona iqulethe ezinye izinto, ezifana ne-lecithin okanye i-phytosterols ezineempembelelo ezilungileyo kulawulo lwe-cholesterol ye-LDL. Bade bathi ivuselela i-thyroid, inceda kwi-metabolism yamafutha.
Njengoko i-carbohydrate ethatha kancinci kwaye iphezulu kwifiber, injalo isinconyelwe kwi-non-insulin diabetics ngenxa yovuselelo oluvelisa kwi-pancreas. Inceda ukuzinzisa iswekile yegazi.
Iyacetyiswa kwakhona kwi abantu bezemidlalo, ekubeni iqulethe izinto (avenacosides) ezichaphazela i-testosterone. Baphucula ukuqiniswa kwezihlunu ezifunyenwe ekuqeqesheni, kwaye i-testosterone ejikelezayo ngegazi inokubuyiselwa kunye nala ma-avenacosides.
Ekugqibeleni, phakathi kweenzuzo zayo yi ukuphuculwa kwenkqubo ye-nervous. I-Vitamin B1, i-calcium kunye ne-alkaloids yomeleza inkqubo ye-nervous kunye nokukhuthaza ukukwazi ukuphumla nokugxila.