Ifu y'ibyatsi ifu y'ibyatsi by'ingano ni inyongera zubuzima zikunzwe zikomoka ku byatsi by'ibinyampeke, ariko ntabwo ari bimwe. Mugihe basangiye bimwe mubijyanye nimirire ninyungu zishobora kubaho kubuzima, hariho itandukaniro ritandukanye hagati yifu ya cyatsi. Ifu y'ibyatsi biva mu bimera bito (Avena sativa), naho ifu y'ibyatsi by'ingano ikomoka ku gihingwa cy'ingano (Triticum aestivum). Buriwese ufite imiterere yihariye yimirire nibyiza kubaguzi bita kubuzima. Muri iyi nyandiko ya blog, tuzasesengura ifu ya nyakatsi ya oat nyakatsi muburyo burambuye, dukemure ibibazo bimwe na bimwe dusanzwe tubigereranya na nyakatsi yabyo.
Ni izihe nyungu z'ifu ya nyakatsi ya oat?
Ifu ya nyakatsi ya oat yamenyekanye cyane mumyaka yashize kubera imiterere yimirire itangaje hamwe nibyiza byubuzima. Iyi superfood yicyatsi yuzuye vitamine zingenzi, imyunyu ngugu, na antioxydants zishobora gufasha ubuzima bwiza nubuzima muri rusange.
Imwe mu nyungu zibanze zifu ya nyakatsi ya oat ni ifu ya chlorophyll nyinshi. Chlorophyll, bakunze kwita "amaraso y'icyatsi," isa na hemoglobine mu maraso y'abantu kandi irashobora gufasha guteza imbere ubwikorezi bwa ogisijeni mu mubiri. Ibi birashobora gutuma ingufu ziyongera kandi imikorere yimikorere ya selile. Byongeye kandi, chlorophyll yerekanwe ko ifite imiti yangiza, ifasha gukuramo uburozi n’ibyuma biremereye mu mubiri.
Ifu ya nyakatsi ya oat nayo ikungahaye kuri antioxydants, cyane cyane beta-karotene na vitamine C. Izi miti zikomeye zifasha kurinda ingirabuzimafatizo imbaraga za okiside ndetse no kwangirika gukabije, bishobora gutera indwara zitandukanye zidakira no gusaza imburagihe. Gukoresha bisanzweifu y'ibyatsi irashobora gushyigikira sisitemu yubudahangarwa kandi igateza imbere kuramba muri rusange.
Iyindi nyungu ikomeye yifu ya nyakatsi ya oat ningaruka za alkalizing kumubiri. Muri indyo yiki gihe, abantu benshi barya ibiryo birenze aside, bishobora gutera urugero rwa pH mu mubiri. Ifu y'ibyatsi bya Oat, kuba alkaline nyinshi, irashobora gufasha kugabanya aside irike no guteza imbere ibidukikije byimbere. Ingaruka ya alkalizing irashobora kugira uruhare mugutezimbere igogorwa, kugabanya umuriro, hamwe nubuzima bwiza muri rusange.
Ifu y'ibyatsi ya Oat nayo ni isoko nziza ya fibre yimirire, ningirakamaro kugirango ibungabunge ubuzima bwiza. Ibirimo bya fibre bifasha guteza imbere amara buri gihe, bifasha gukura kwa bagiteri zifata amara, ndetse birashobora no gufasha mugucunga ibiro mugutezimbere ibyiyumvo byuzuye no kugabanya intungamubiri za calorie muri rusange.
Byongeye kandi, ifu ya nyakatsi ya oat irimo vitamine nyinshi n imyunyu ngugu, harimo fer, calcium, magnesium, potasiyumu, na vitamine B. Izi ntungamubiri zigira uruhare runini mu mikorere itandukanye yumubiri, uhereye ku gushyigikira ubuzima bwamagufwa nimikorere yimitsi kugeza guteza imbere ibimenyetso byerekana imitsi hamwe ningufu za metabolism.
Birakwiye ko tumenya ko mugihe ifu ya nyakatsi ya oat isangiye inyungu nyinshi nifu yicyatsi cy ingano, ifite ibyiza byihariye. Ibyatsi bya Oat mubisanzwe bifatwa nkuburyohe bworoshye, biryoshye ugereranije nibyatsi by ingano, byoroshye kwinjiza mubikorwa bya buri munsi. Byongeye kandi, ibyatsi bya oat bidafite gluten, bituma iba amahitamo akwiye kubafite gluten sensitivité cyangwa indwara ya celiac, bitandukanye nibyatsi by ingano bishobora kuba birimo gluten nyinshi.
Nigute ifu ya nyakatsi ya oat ikorwa?
Umusaruro wifu ya nyakatsi ya oat ikubiyemo uburyo bugenzurwa neza kugirango harebwe ubuziranenge bwiza nintungamubiri. Gusobanukirwa uburyo iyi superfood ikorwa birashobora gufasha abakiriya kwishimira agaciro kayo no guhitamo neza kubijyanye no kuyinjiza mumirire yabo.
Urugendo rwibinyabuzimaifu y'ibyatsi itangirana no guhinga imbuto za oat. Abahinzi batanga ubwatsi bwa oat organic bakurikiza uburyo bukomeye bwo guhinga kama, bivuze ko nta miti yica udukoko twica udukoko, ibyatsi, cyangwa ifumbire ikoreshwa mugukura. Ahubwo, bashingira ku buryo bwo kurwanya udukoko karemano n’ifumbire mvaruganda kugirango barere ibimera bito.
Imbuto ya oat isanzwe iterwa mubutaka bukungahaye ku ntungamubiri kandi ikemererwa gukura iminsi igera ku 10-14. Iki gihe cyihariye ni ingenzi kuko ni mugihe ibyatsi bya oat bigeze ku gaciro kayo keza. Muri iki gihe cyo gukura, ibihingwa byitwa oat bikiri mu nzira byitwa guhuza, aho urwego rwa mbere rwuruti rukura. Ni ngombwa gusarura ibyatsi mbere yuko uku gufatanya kubaho, nkuko intungamubiri zitangira kugabanuka nyuma.
Ibyatsi bya oat bimaze kugera ku burebure bwiza n'ubucucike bw'imirire, bisarurwa hifashishijwe ibikoresho byabugenewe byo guca nyakatsi bitangiza imiterere yabyo. Ibyatsi bimaze gutemwa noneho bihita bijyanwa mubitunganyirizwa kugirango bibungabunge intungamubiri.
Mu kigo gitunganya, ibyatsi bya oat bigenda neza kugirango bisukure umwanda, imyanda, cyangwa ibintu by’amahanga. Iyi ntambwe ningirakamaro mukwemeza isuku numutekano wibicuruzwa byanyuma. Nyuma yo gukora isuku, ibyatsi birasuzumwa neza kugirango harebwe gusa ibyuma byujuje ubuziranenge bikoreshwa mu gutanga ifu.
Intambwe ikurikiraho murwego ni umwuma. Ibyatsi bya oat bisukuye bishyirwa mumazi manini aho ahura nubushyuhe buke, mubisanzwe munsi ya 106°F (41)°C). Ubu buryo bwo kumisha ubushyuhe buke ningirakamaro kuko burinda imisemburo, vitamine, nintungamubiri zangiza ubushyuhe ziboneka mubyatsi. Igikorwa cyo kubura umwuma gishobora gufata amasaha menshi, bitewe nubushuhe bwibyatsi hamwe nubushyuhe bwa nyuma bwifuzwa.
Ibyatsi bya oat bimaze gukama neza, bihinduka ifu nziza ukoresheje ibikoresho byabugenewe byo gusya. Igikorwa cyo gusya kiragenzurwa neza kugirango kigere ku bunini buke, bigira ingaruka kumashanyarazi. Bamwe mubakora ibicuruzwa bashobora gukoresha intambwe nyinshi zo gusya kugirango barebe ko ifu ari nziza kandi imwe ishoboka.
Nyuma yo gusya, ifu y'ibyatsi ya oat ikorerwa ibizamini byo kugenzura ubuziranenge kugirango igenzure ibirimo intungamubiri, ubuziranenge, n'umutekano. Ibi bizamini birashobora kubamo gusesengura urwego rwintungamubiri, kwanduza mikorobe, no kuba hari ibishobora kwanduza. Gusa ibyiciro byujuje ubuziranenge bukomeye byemewe kubipakira.
Intambwe yanyuma mubikorwa byo kubyaza umusaruro ni ugupakira. Ifu ya nyakatsi ya oat isanzwe ipakirwa mubikoresho byumuyaga cyangwa pouches kugirango irinde ubushuhe numucyo, bishobora kwangiza ubwiza bwimirire. Ababikora benshi bakoresha ibipfunyika bidasobanutse cyangwa byijimye kugirango barusheho gukingira ifu kugirango itagaragara.
Birakwiye ko tumenya ko abaproducer bamwe bashobora gushyiramo izindi ntambwe mubikorwa byabo, nko gukonjesha-gukama cyangwa gukoresha tekinike yihariye kugirango bongere ifu yintungamubiri cyangwa ubuzima bwabo. Nyamara, amahame shingiro yo guhinga kama, gusarura neza, gukama ubushyuhe buke, hamwe no gusya neza bikomeza kuba byiza murwego rwohejuru rwinshi rwibihingwa byatsi byatsi.
Ifu ya nyakatsi ya oat irashobora gufasha kugabanya ibiro?
Ubushobozi bwa organicifu y'ibyatsi gufasha mu kugabanya ibiro byabaye ingingo ishimishije kubantu benshi bita kubuzima. Nubwo atari igisubizo cyububasha bwo kumena ibiro, ifu y’ibyatsi ya oat irashobora kuba inyongera yingirakamaro kumirire yuzuye hamwe nubuzima buzira umuze, birashobora gushyigikira imbaraga zo kugabanya ibiro muburyo butandukanye.
Bumwe mu buryo bwibanze ifu y’ibyatsi ifu ishobora kugira uruhare mu kugabanya ibiro ni binyuze muri fibre nyinshi. Fibary fibre igira uruhare runini mugucunga ibiro mugutezimbere ibyiyumvo byuzuye no kugabanya intungamubiri za calorie muri rusange. Iyo ikoreshejwe nk'igice cy'ifunguro cyangwa urusenda, fibre iri mu ifu y'ibyatsi bya oat irashobora gufasha kugabanya umuvuduko w'igogora, bigatuma intungamubiri zigenda zisohoka buhoro buhoro mu maraso. Ibi birashobora gufasha guhagarika isukari mu maraso no kwirinda impanuka zitunguranye ndetse nimpanuka akenshi zitera kurya cyane.
Byongeye kandi, fibre iri mu ifu ya nyakatsi irashobora gukora nka prebiotic, igaburira bagiteri zifite akamaro munda. Microbiome nziza yo mu nda yahujwe no gucunga neza ibiro nubuzima bwa metabolike. Mugushyigikira ibimera bitandukanye kandi byuzuye, ifu y'ibyatsi ya oat irashobora kugira uruhare rutaziguye mubikorwa byo kugabanya ibiro.
Ifu ya nyakatsi ya oat nayo iri muri karori mugihe ari intungamubiri-nyinshi. Ibi bivuze ko ishobora kongera agaciro kintungamubiri kumafunguro itiriwe yongera cyane kuri calorie. Kubantu bashaka kugabanya ibyo kurya bya kalori mugihe bareba ko bakeneye imirire yabo, kwinjiza ifu y'ibyatsi bya oat mumirire yabo birashobora kuba ingamba nziza.
Ibintu byinshi bya chlorophyll biri mu ifu ya nyakatsi ya oat birashobora kandi kugira uruhare mu gucunga ibiro. Ubushakashatsi bumwe bwerekana ko chlorophyll ishobora gufasha kugabanya irari ryibiryo no guhagarika ubushake bwo kurya. Mugihe hakenewe ubushakashatsi bwinshi kugirango dusobanukirwe neza ubu buryo, abakoresha benshi bavuga ko bumva banyuzwe kandi badakunda guswera mugihe bahora barya ibiryo bikungahaye kuri chlorophyll nka poro ya nyakatsi.
Byongeye kandi, ingaruka ya alkalizing yaifu y'ibyatsi ku mubiri irashobora gushyigikira mu buryo butaziguye imbaraga zo kugabanya ibiro. Ibidukikije byimbere cyane aside bifitanye isano no gutwika no guhungabana kwa metabolike, bishobora kubangamira kugabanuka. Mugufasha kuringaniza urwego pH rwumubiri, ifu ya nyakatsi ya oat irashobora gukora ibidukikije byimbere muburyo bwiza bwo gucunga neza ubuzima.
Ni ngombwa kumenya ko mugihe ifu ya nyakatsi ya oat ishobora kuba igikoresho cyingenzi murugendo rwo kugabanya ibiro, ntigomba gushingirwaho nkuburyo bwonyine bwo kugabanya ibiro. Kugabanya ibiro biramba bisaba uburyo bwuzuye burimo indyo yuzuye, imyitozo ngororamubiri isanzwe, ibitotsi bihagije, hamwe no gucunga ibibazo. Ifu y'ibyatsi bya Oat bigomba kurebwa nkibintu bifasha muriki gice cyagutse.
Iyo ushizemo ifu ya nyakatsi ya oat muri gahunda yo kugabanya ibiro, nibyiza gutangirana na bike hanyuma ukongera buhoro buhoro gufata. Ibi bituma umubiri umenyera fibre yiyongereye hamwe nintungamubiri. Abantu benshi babona intsinzi bongeramo ikiyiko cyangwa bibiri byifu ya oat ibyatsi byumuseke mugitondo, bakabivanga muri yogurt, cyangwa kubisuka mubisupu no kwambara salade.
Mu gusoza, mugihe ifu ya nyakatsi yifu nifu yifu yingano bisangiye bimwe, ni inyongera zitandukanye hamwe nimiterere yihariye. Ifu ya nyakatsi ya oat itanga ibyiciro byinshi byubuzima bwiza, uhereye ku kongera intungamubiri no gushyigikira kwangiza no gufasha mu gucunga ibiro. Igikorwa cyacyo cyo gukora cyemeza ko ibicuruzwa byanyuma bigumana agaciro kintungamubiri ntarengwa, bigatuma kongerwaho agaciro mubuzima bwiza. Kimwe nibindi byokurya, nibyiza kugisha inama inzobere mubuzima mbere yo kwinjiza ifu y’ibyatsi kama muri gahunda yawe, cyane cyane niba ufite ubuzima bwabayeho mbere cyangwa ukaba ufata imiti.
Ibikoresho bya Bioway, byashinzwe mu 2009, byeguriye ibicuruzwa karemano imyaka irenga 13. Inzobere mu gukora ubushakashatsi, gukora, no gucuruza ibintu byinshi bigize ibintu bisanzwe, birimo Proteine Organic Plant Protein, Peptide, Imbuto nimbuto nimboga zimboga, ifu yimirire mvaruganda, nibindi byinshi, isosiyete ifite ibyemezo nka BRC, ORGANIC, na ISO9001-2019. Hibandwa ku bwiza bwo hejuru, Bioway Organic irishima kubyara ibimera byo mu rwego rwo hejuru hakoreshejwe uburyo kama kandi burambye, butanga isuku nubushobozi. Ishimangira uburyo burambye bwo gushakira isoko, isosiyete ibona ibihingwa byayo mu buryo bwangiza ibidukikije, ishyira imbere kubungabunga urusobe rw’ibinyabuzima. NkicyubahiroIfu y'ibyatsi by'ifu, Bioway Organic itegereje ubufatanye bushoboka kandi ihamagarira ababishaka kugera kuri Grace Hu, ushinzwe kwamamaza, kurigrace@biowaycn.com. Ukeneye ibisobanuro birambuye, sura urubuga rwabo kuri www.biowayorganicinc.com.
Reba:
1. Mujoriya, R., & Bodla, RB (2011). Ubushakashatsi ku byatsi by'ingano n'agaciro k'imirire. Ubumenyi bwibiryo no gucunga neza, 2, 1-8.
2. Bar-Sela, G., Cohen, M., Ben-Arye, E., & Epelbaum, R. (2015). Gukoresha Ubuvuzi bwa Byatsi: Gusubiramo icyuho kiri hagati yibanze na Clinical Porogaramu. Mini-Isubiramo muri Chimie Medicine, 15 (12), 1002-1010.
3. Rana, S., Kamboj, JK, & Gandhi, V. (2011). Kubaho ubuzima busanzwe-Ingano nubuzima. Ibiribwa bikora mubuzima nuburwayi, 1 (11), 444-456.
4. Kulkarni, SD, Tilak, JC, Acharya, R., Rajurkar, NS, Devasagayam, TP, & Reddy, AV (2006). Isuzuma ryibikorwa bya antioxydeant yicyatsi (Triticum aestivum L.) nkigikorwa cyo gukura mubihe bitandukanye. Ubushakashatsi bwa Phytotherapy, 20 (3), 218-227.
5. Padaliya, S., Drabu, S., Raheja, I., Gupta, A., & Dhamija, M. (2010). Ubwinshi bwumutobe wibyatsi (Amaraso yicyatsi): Incamake. Amateka y'Abashakashatsi bato, 1 (2), 23-28.
6. Nepali, S., Wi, AR, Kim, JY, & Lee, DS (2019). Ingano ikomoka kuri Polysaccharide Ifite Antiinflammatory, Anti-Oxidative na Anti-Apoptotic Ingaruka ku Gukomeretsa Hepatike Yatewe na LPS. Ubushakashatsi bwa Phytotherapy, 33 (12), 3101-3110.
7. Shakya, G., Randhi, PK, Pajaniradje, S., Mohankumar, K., & Rajagopalan, R. (2016). Uruhare rwa Hypoglycaemic rwibyatsi by ingano ningaruka zabyo kuri karubone ya hydrata metabolizing enzymes mubwoko bwa II imbeba za diyabete. Uburozi nubuzima bwinganda, 32 (6), 1026-1032.
8. Das, A., Raychaudhuri, U., & Chakraborty, R. (2012). Ingaruka zo gukonjesha no gukanika ku ziko kumiterere ya antioxydeant y'ingano nshya. Ikinyamakuru mpuzamahanga cyubumenyi bwibiryo nimirire, 63 (6), 718-721.
9. Wakeham, P. (2013). Kwipimisha imiti na farumasi umutobe w'ingano (Triticum aestivum L.): iperereza kubirimo chlorophyll nibikorwa bya mikorobe. Umuhanga mu banyeshuri ba Plymouth, 6 (1), 20-30.
10. Sethi, J., Yadav, M., Dahiya, K., Sood, S., Singh, V., & Bhattacharya, SB (2010). Ingaruka ya Antioxydeant ya Triticum aestivum (ibyatsi by ingano) mumirire yuzuye amavuta aterwa na okiside itera inkwavu. Uburyo nubushakashatsi muri Pharmacology yubushakashatsi nubuvuzi, 32 (4), 233-235.
Igihe cyo kohereza: Jul-09-2024
