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귀리 효능/다이어트/먹는법/칼로리
1. 귀리 영양성분
원산지: 중앙아시아
수확 시기: 9~10월
평균 크기: 2cm
칼로리(100g): 312kcal
보관법: 서늘하거나 건조한 곳
손질법: 흐르는 물에 씻엇 활용
권장 섭취량: 하루 100~200g
구입 요령: 이물질이 없고 통통한 것
주요 영양성분: 섬유질, 베타글루칸
궁합에 좋은 음식: 야채, 과일 (귀리의 탄수화물과 단백질은 야채나 과일과 함께 섭취할 시 소화에 도움을 줄 수 있다)
귀리는 전 세계적으로 재배되어 여러 국가의 사람들에게 제공됩니다. 귀리는 오트밀이나 쿠키, 빵 등 다양한 방법으로 먹습니다. 지난 수십 년 동안 귀리는 매우 인기 있는 건강식품이 되었습니다. 귀리는 단백질과 식이섬유로 가득 차 있으며, 망간, 철, 아연, 마그네슘, 인 및 여러 비타민과 미네랄을 함유하고 있어 다양한 건강상의 이점을 보장합니다.
2. 귀리 효능
1. 소화 기능 증진/장 건강
귀리의 섬유질은 장 건강 및 변비 예방에 도움을 줍니다. 귀리의 베타글루칸은 장 내 미생물의 다양성을 증가시켜 설사, 변비 및 과민성 대장 증후군과 같은 소화 문제를 개선할 수 있습니다.
2. 혈당 수치 조절
귀리는 혈당을 안정시키고 제2형 당뇨병의 위험을 줄이는 데 도움이 됩니다. 귀리의 고 섬유질과 복합 탄수화물은 섭취한 전체 음식의 설탕으로의 전환을 늦추고, 베타글루칸은 식사 전 혈당 수치 저하를 지연시키고 식사 후 혈당 상승을 늦춰줍니다.
3. 심장 건강
귀리는 콜레스테롤 수치를 낮추는 데 도움이 되는 베타글루칸이라는 강력한 섬유질을 함유하고 있습니다. 이는 귀리의 수용성 섬유질의 주성분이며 좋은 콜레스테롤 수치에 영향을 주지 않고 나쁜 콜레스테롤을 감소시킵니다. 귀리의 항산화 제는 비타민 C와 함께 작용하여 심장 질환을 유발할 수 있는 LDL 산화를 방지합니다. 더불어 심장 건강을 위한 또 다른 영양소인 비타민 E도 포함되어 있습니다.
4. 면역력 향상
귀리의 베타 글루칸은 면역 수준을 향상시킬 수 있습니다. 신체의 대부분의 면역 세포에는 베타 글루칸을 흡수하도록 설계된 특수 수용체가 있습니다. 이은 백혈구의 활동을 촉진하고 질병으로부터 보호합니다. 또한 귀리는 감염과 싸우는 역할을 하는 셀레늄과 아연이 풍부합니다.
3. 귀리 부작용
- 귀리에는 퓨린이라는 성분이 있는데 이는 신장이 좋지 않은 사람은 피하는 것이 좋습니다.
- 다량 섭취 시 복통을 동반한 설사가 발생할 수 있습니다.
- 귀리는 조산이나 유산 위험이 있다는 말이 있습니다. 증명된 것은 아니지만 임산부의 경우 섭취를 조심하는 것이 좋습니다.