關(guān)于麥片你所不知道的9個益處

Let’s face it, we could all use some help at times, but did you ever think oatmeal could help control your weight? It’s true! According to a research study published in the October 2009 issue of “Molecular Nutrition & Food Research” a compound in oatmeal known as β-glucan reduces appetite by increasing the hunger-fighting hormone cholecystokinin.

就直視我們的體重吧，有時候是可以用些方法來加以控制的，但是你曾想過麥面也能幫你控制體重嗎?但是麥片確實能控制體重哦。根據(jù)2009年10月發(fā)表的“分子營養(yǎng)與食物研究”的研究表明：有β-葡聚糖混合的麥片能夠降低由于cholecystokinin類荷爾蒙增加引發(fā)的饑餓感。

2. Reduces blood pressure. 降血壓

We all know that heart disease is a major problem in North America and throughout the world. One study published in the American Journal of Clinical Nutrition found that a diet which includes plenty of whole-grains (such as oats or wholemeal bread) is just as effective as taking anti-hypertensive medication to lower blood pressure!

我們都知道在北美甚至全世界的一個主要的疾病就是心臟疾病。發(fā)表在美國臨床營養(yǎng)學(xué)雜志上一項研究表明：使用含有大量全谷物類食物(比如燕麥或全麥面包)能和抗高血壓的藥物一樣能夠降低高血壓。

3. Reduces cholesterol. 降低膽固醇

Have you ever heard of soluble fiber? Well, compared to other grains, oats actually have the highest portion of soluble fiber. Soluble fiber helps your intestinal tract trap substances associated with blood cholesterol. Studies show that people with high blood cholesterol who eat just 3 g of soluble fiber per day can reduce their total cholesterol by 8% to 23% (remember that one cup of oats yields 4 g)!

你聽說過可溶性纖維嗎?好吧，比起其他的谷物，燕麥含有更高的可溶性纖維?？扇苄岳w維能幫助降低腸道中不利于膽固醇的物質(zhì)。研究表明：膽固醇過高的人每天食用3g的可溶性纖維能夠?qū)Ⅲw內(nèi)的膽固醇降到8%-23%(一杯燕麥的可溶性纖維是4g,你得記住哦)!

4. Shields your skin. 保護皮膚

If you look closely on the labels of some of your lotions or face creams, you probably will see oatmeal in there. At some point in history, someone discovered how great oatmeal is for dry, itchy, irritated skin. The starchiness of oats creates a barrier that allows the skin to hold its moisture, while the rougher fibrous husk of the oat acts as a gentle exfoliant.

要是你有仔細研究過你平常用的面霜，乳液的成分，你就能看見燕麥的成分。史上，人們發(fā)現(xiàn)了麥片對干燥、敏感性、刺激性皮膚的益處。燕麥的穩(wěn)定性使得我們的皮膚能夠鎖住水分，而粗質(zhì)的纖維也能用作柔和的剝離素。

5. Lowers risk of colon cancer. 降低患上結(jié)腸癌的風險

Cancer of the colon is horrible and can be very painful. One study, pooled by researchers in Britain and the Netherlands, published evidence that there was a link between people who ate a high fiber diet (mainly from whole grains and cereals like oats) to a lower risk of colorectal cancer. This study also covered nearly 2 million people and specifically found that for every additional 10 grams of fiber in someone’s diet, there is a 10% reduction in their risk of developing colorectal cancer!

結(jié)腸癌很折磨人，也很恐怖。英國和北愛爾蘭的研究人員的一項研究表明長期食用高纖維食品的人和結(jié)腸癌發(fā)病率較低的人，這其中有著某種關(guān)聯(lián)。這項研究發(fā)現(xiàn)將近2百萬人群中，每天食用的燕麥增加10g的人患上結(jié)腸癌的幾率會降低10%。

6. Stabilizes blood sugar. 穩(wěn)定血糖

In my opinion, oatmeal’s low glycemic index is one of the best benefits. In fact, one study mentioned that diet producing a low glycemic response is associated with significantly less insulin resistance and significantly lower prevalence of the metabolic syndrome, risk of type 2 diabetes, and risk of coronary artery disease, than with a diet producing a high glycemic response.

在我看來，燕麥能降低血糖是極好的。事實上，一項研究發(fā)現(xiàn)：飲食降血糖是能夠降低胰島素和代謝綜合癥的患病率，還能降低2類糖尿病的發(fā)病率以及患上冠狀動脈疾病的風險，這種飲食法不會引起高血糖反應(yīng)。

7. Athletic performance. 增強運動性

能 Oatmeal, is a great carbohydrate and protein source, providing calories and energy for energy needs. Oats have been shown in scientific studies to favorably alter metabolism and enhance performance when ingested 45 minutes to 1 hour before exercise of moderate intensity.

燕麥是碳水化合物和蛋白質(zhì)的主要來源。它能提供運動所需的熱量和能量?？茖W(xué)研究已經(jīng)證實燕麥有助于人體的代謝功能，在高強度運動前的45分鐘-1小時的時候食用燕麥能提高運動性能。

8. Enhances immune response to disease. 增強免疫系統(tǒng)預(yù)防疾病

Oatmeal has been heavily studied in relation to the immune system’s response to disease and infection. Essentially, because of oatmeal’s unique fiber called beta-glucan, it helps neutrophils travel to the site of an infection more quickly and enhances their ability to eliminate the bacteria they find there.

研究證實：燕麥與免疫系統(tǒng)預(yù)防疾病有很大的關(guān)系。究其原因是因為燕麥那獨一無二的被稱之為β-葡聚糖的纖維，它幫助提高中性粒細胞到達病變區(qū)的速度，并且還能增加中性粒細胞消滅細菌的能力。

9. Helps you sleep. 促進睡眠

Our society has ingrained in us that oatmeal is a breakfast food, although it is also a wise choice before bedtime. In fact, the Scottish recommend a bowl of oatmeal in the evening to get you feeling nice and sleepy.

在生活中，盡管在睡前和燕麥也很好，但是對于我們大多數(shù)人來說燕麥似乎只是一種早餐食物。實際上，晚上一碗燕麥片讓你能睡得更好。

Why is oatmeal good before bed? Well, oats actually contain melatonin and complex carbohydrates that can help more tryptophan get into the brain and help you sleep, Furthermore, oatmeal contains many vitamins, including B6, which is a co-factor that also aids in the production of more serotonin in the brain.

睡前和燕麥為什么好呢?燕麥中實際上含有大量的褪黑素和碳水化合物，這些都能是色氨酸更多的進入大腦，促進你睡眠。況且燕麥中含有大量的維生素，包括維生素B6，它能夠促進大腦產(chǎn)生更多的血清因子。