Press "Enter" to skip to content

10 Proven Health Benefits of Oats You Need to Know

Kya oats me gluten hai?

Oats naturally gluten-free hote hain. Ye wheat, rye aur barley ki tarah gluten se related nahi hai. Oats gluten-free diet ka part hai. Ye uncontaminated oats hote hain.  Kuch brands uncontaminated aur pure oats offer karte hain.

10 Proven Health Benefits of Oats You Need to Know

 

Research me dekha gaya hai ki gluten-free oats diet daily lene se aap celiac disease me rahat milti hai. Celiac disease me aapko digestion problem hoti hai. Jab aap gluten yukt food lete hain to uske karan apki small intestine effect hoti hai. Water aur nutrients is intestine se sahi absorb nahi ho pate. Aise me aapko oats gluten-free bhojan ki salah di jati hai. Inko diet me add karne se apka antioxidant level decrease hota hai. Iske saath h apki nutritional values increase hoti hain.

 

Nutritional value per 100g(cooked):

Calories- 71

Protein- 2.5g

Carbs- 12g

Fat content- 7g

 

1. Oats for weight loss:

Studies se ye dekha gaya hai ki agr aap apna day oats jaise nutritious, fiber rich meal se start karte hain to ye apke weight ko maintain karta hai. Department of Health and Human organization yani WHO(World Health Organization) me bataya hai ki higher dietory fiber intake karne se apko healthy body weight maintaining me help milti hai. Breakfast me inhe lene se apko long time ke liye fullness feel hoti hai.

 

2.Oats and cholesterol:

Beta-glucan substance inme hota hai. Ye LDL cholesterol ko reduce karta hai. High cholesterol level wale peoples ke daily 3 grams lene se 8 to 23% cholesterol kam hone ke chances hote hain. 1 bowl oats fiber 3 grams ke barabar hota hai. Studies me bataya gaya hai ki ye unhealthy LDL cholesterol ko reduce karta hai.

Beta-glucan kya hai-

Beta-glucan ek soluble fiber hota hai. Jo oats grain ki outer layer me hota hai. Beta-glucan gut me dissolve ho jata hai. Jo small intestine me ek thick gel banata hai. Jo fir se excess cholesterol ko bind karta hai. Body gel aur excess cholesterol ko bahar kar deta hai. Aur isse cholesterol level reduce ho jata hai.

3.For blood pressure:

Oats ko jab high blood pressure patients apni diet me add karte hain to unka blood pressure normal hone lagta hai.

4.For insulin sensitivity:

Inme beta-glucan hone ke karan ye insulin sensitivity me improvement karta hai.

How to cook steel cut oats- 

3 cup water len  1/4tsp salt add karen  ab ise boil karen  isme ab 1 cup steel cut oats add karen  heat sim

kr do  10-20 minutes me ye cook ho jate hain  stove se utar len  few minutes ke liye lid rahne den

5.For coronary artery disease:

Higher dietory fiber intake karna coronary artery disease me helpful hai(कोरोनरी आर्टरी डिजीज, जिसे कोरोनरी हार्ट डिजीज भी कहा जाता है. ह्रदय रोग का वह एक आम प्रकार है. ये देश भर में अनेकों व्यक्तियों को प्रभावित करता है. ये रोग कोरोनरी आर्टरी रलत वाहिनियाँ जो ह्रदय को ओक्सिजन और ब्लड सप्लाई करती हैं) में प्लाक(जमा हुआ कोलेस्ट्रोल) का निर्माण होने के कारण होता है.

6.For diabetes:

Studies se pata chala hai ki high whole grain lene wale peoples me type 2 diabetes 28-61% less ho jata hai. Iski jagah jo lowest whole grain lete hain unke type 2 diabetes high hota hai. Ye bhi dekha gaya ki jo peoples oats kha rahe the unme blood sugar level bahut less hua. Jo peoples bread aur rice khate hain unme blood sugar level increase ho jata hai.

7.For asthma:

Ye dekha gaya hai ki early age me jo child inhe khane lagte hain unme asthmatic problems ka khtra bhi kam hota hai. 

8.For colorectal cancer:

Studies me paya gaya hai ki jo peoples 10 grams fiber oats ka sewan karte hain unke colorectal cancer ka khtra 10% reduce ho jata hai.

9.For immune system:

Beta glucan ki presense se oats virus, bacteria, parasites aur fungi ke opposite immune system ko boost karte hain.

Nutreints in oats-

Oats selenium, mangnese aur phosporus ka rich source hai. Ye soluble dietory fiber, iron, magneseum aur vitamin B1ka good source hai.

10.Oats are heart healthy:

Ye diet rich in whole grains and other plant foods aur low saturated fat hote hain. Ye low cholesterol bhi hote hain. Inke sewan se heart disease ka risk reduce hota hai.

 

Oats se breakfast smoothie banayen- 

ingredients:

  • 8 ozrefrogerated black coffee (no cream or sugar)
  • 2 TBSP peanut butter 
  • 1/2 cups oats 
  • 2 TBSP nonfat yogurt 
  • unsweetened almond milk   
  • ice 
  • instructions-
  • combine coffee, peanut butter, yogurt and oats in a blender   
  • add a handful of ice   
  • fill with almond milk 
  • blend it

 

Be First to Comment

Leave a Reply

Your email address will not be published. Required fields are marked *

%d bloggers like this: