燕麦是最健康的grains on earth.
它们是无麸质的整个谷物和重要的维生素，矿物质，纤维和抗氧化剂的伟大来源。
Studies show that oats and oatmeal have many health benefits.
这些包括减肥，降低血糖水平和降低的心脏病风险。
Here are 9 evidence-based health benefits of eating oats and oatmeal.
Oats are awhole-grain food，科学地知道Avena Sativa..
燕麦涂料，最完整和全部形式的燕麦，花了很长时间煮。因此，大多数人更喜欢滚动，粉碎或钢切燕麦。
Instant (quick) oats are the most highly processed variety. While they take the shortest time to cook, the texture may be mushy.
燕麦通常吃早餐作为燕麦片，这是通过在水或牛奶中煮沸的燕麦制成的。燕麦粥通常被称为粥。
它们通常还包括在松饼，格兰诺拉麦片，饼干和其他烘焙食品中。
Bottom Line:Oats are a whole grain that is commonly eaten for breakfast as oatmeal (porridge).
Thenutrient compositionof oats is well-balanced.
They are a good source ofcarbsand纤维, including the powerful fiber beta-glucan (
它们还含有更多的蛋白质和脂肪，而不是大多数谷物（
Oats are loaded with important vitamins, minerals and antioxidant plant compounds. Half a cup (78 grams) of dry oats contains (5）：
- 锰：191％的RDI
- Phosphorus:41% of the RDI
- Magnesium:34％的RDI
- Copper:24％的RDI
- Iron:20％的RDI
- Zinc:20％的RDI
- Folate:11% of the RDI
- Vitamin B1 (thiamin):39% of the RDI
- Vitamin B5 (pantothenic acid):10% of the RDI
- Smaller amounts of calcium, potassium, vitamin B6 (pyridoxine) and vitamin B3 (niacin)
This is coming with 51 grams of carbs, 13 grams of protein, 5 grams of fat and 8 grams of fiber, but only 303 calories.
This means that oats are among the大多数营养密集的食物you can eat.
Bottom Line:燕麦含有丰富的碳水化合物和纤维，但蛋白质和脂肪也比大多数其他谷物更高。它们在许多维生素和矿物质中非常高。
整个燕麦在抗氧化剂和益处植物化合物中高，称为多酚。最着名的是一种独特的抗氧化剂，称为百年抗氧化物，几乎单独在燕麦中发现（
Avenanthramides may help lower blood pressure levels by increasing the production of nitric oxide. This gas molecule helps dilate blood vessels and leads to better blood flow (
In addition, avenanthramides have anti-inflammatory and anti-itching effects (
Ferulic acid is also found in large amounts in oats. This is another antioxidant (10）。
Bottom Line:Oats contain many powerful antioxidants, including avenanthramides. These compounds may help reduce blood pressure and provide other benefits.
燕麦含有大量的β-葡聚糖，一种可溶性纤维。
Beta-glucan partially dissolves in water and forms a thick, gel-like solution in the gut.
The health benefits of beta-glucan fiber include:
- Reduced LDL and total cholesterol levels (
1 ) - 降低血糖和胰岛素反应（
11 ) - Increased feeling of fullness (
12 ) - Increased growth of good bacteria in the digestive tract (
13 )
Bottom Line:燕麦在可溶性纤维β-葡聚糖中高，具有许多益处。它有助于降低胆固醇和血糖水平，促进健康的肠道细菌并增加丰满感。
Heart disease is the leading cause of death globally. One major risk factor is high blood cholesterol.
许多研究表明，燕麦中的β-葡聚糖纤维有效减少总和LDL胆固醇水平（
Beta-glucan may increase the excretion of cholesterol-rich bile, thereby reducing circulating levels of cholesterol in the blood.
当LDL与自由基反应时，LDL的氧化（“坏”）胆固醇是一种心脏病进展的另一个关键步骤。
It produces inflammation in arteries, damages tissues and can raise the risk of heart attacks and strokes.
One study reports that antioxidants in oats work together with vitamin C to prevent LDL oxidation (
Bottom Line:通过减少总和LDL胆固醇并保护LDL胆固醇免受氧化，燕麦可能降低心脏病的风险。
Type 2 diabetes is a common disease, characterized by significantly elevated blood sugars. It usually results from decreased sensitivity to the hormone insulin.
Oats may helplower blood sugar levels，特别是在超重或有2型糖尿病的人中（
They may also improveinsulin sensitivity(
这些效果主要归因于β-葡聚糖的形成厚厚的凝胶，延迟排空胃和葡萄糖的吸收进入血液（
Bottom Line:由于可溶性纤维β-葡聚糖，燕麦可以改善胰岛素敏感性并帮助降低血糖水平。
Not only is oatmeal (porridge) a delicious早餐食品— it’s also very filling (
Eating filling foods may help you eat fewer calories and lose weight.
By delaying the time it takes your stomach to empty of food, the beta-glucan in oatmeal may increase yourfeeling of fullness(
Beta-glucan may also promote the release of peptide YY (PYY), a hormone produced in the gut in response to eating. This饱腹感激者已被证明导致降低卡路里摄入量，可能会降低肥胖的风险（
Bottom Line:Oatmeal may help you lose weight by making you feel more full. It does this by slowing down the emptying of the stomach and increasing production of the satiety hormone PYY.
燕麦可以在众多护肤品中找到燕麦并不巧合。这些产品的制造商通常将精细地燕麦列为“胶体燕麦片”。
The FDA approved colloidal oatmeal as a skin-protective substance back in 2003. But in fact, oats have a long history of use in treatment of itch and irritation in various skin conditions (25,
For example, oat-based skin products may improve uncomfortable symptoms of eczema (
Note that skin care benefits pertain only to oats applied to the skin, not those that are eaten.
Bottom Line:胶状燕麦(细碎的燕麦)一直是en used to help treat dry and itchy skin. It may help relieve symptoms of various skin conditions, including eczema.
Asthma is the most common chronic disease in kids (
It’s aninflammatorydisorder of the airways — the tubes that carry air to and from a person’s lungs.
虽然并非所有的孩子都有相同的症状，但许多经验经常咳嗽，喘息和呼吸急促。
Many researchers believe early introduction of solid foods may increase a child’s risk of developing asthma and other allergic diseases (
However, studies suggest that this doesn’t apply to all foods. Early introduction of oats, for example, may actually be protective (
One study reports that feeding oats to infants before the age of 6 months is linked to a decreased risk of childhood asthma (
Bottom Line:Some research suggests that oats may help prevent asthma in children when fed to young infants.
老年人经常经历便秘，难以通过，不规则的肠球运动。
泻药通常用于relieve constipationin the elderly. However, while they’re effective, they’re also associated with weight loss and reduced quality of life (
Studies indicate that oat bran, the fiber-rich outer layer of the grain, may help relieve constipation in older people (
一项试验发现，30名老年患者的康复康复，每天消耗汤或甜点，每天含有燕麦麸皮12周（
What’s more, 59% of those patients were able to stop using laxatives after the 3-month study, while overall laxative use increased by 8% in the control group.
Bottom Line:Studies indicate that oat bran can help reduce constipation in elderly individuals, significantly reducing the need to use laxatives.
You can enjoy oats in several ways.
The most popular way is to simply eat oatmeal (porridge) for breakfast.
这是制作燕麦片的一种非常简单的方法：
Combine ingredients in a pot and bring to a boil. Reduce heat to a simmer and cook the oats, stirring occasionally, until soft.
To make oatmeal tastier and even more nutritious, you can addcinnamon，水果，坚果，种子和/或希腊语酸奶.
此外，燕麦通常包括在烘焙食品中，Muesli，格兰诺拉麦片和面包。
虽然oats are naturally gluten-free, they are sometimes contaminated with gluten. That’s because they may be harvested and processed using the same equipment as other grains that contain谷蛋白(
If you have celiac disease or麸质敏感性, choose oat products that are certified as gluten-free.
Bottom Line:Oats can be a great addition to a healthy diet. They can be eaten as oatmeal (porridge) for breakfast, added to baked goods and more.
Oats are an incredibly nutritious food packed with important vitamins, minerals and antioxidants.
另外，他们是纤维高and protein compared to other grains.
Oats contain some unique components — in particular, the soluble fiber beta-glucan and antioxidants called avenanthramides.
Benefits include lower blood sugar and cholesterol levels, protection against skin irritation and reduced constipation.
In addition, they are very filling and have many properties that should make them a减肥友好的食物.
At the end of the day, oats are among the healthiest foods you can eat.
