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1. 오트밀 영양성분
원산지: 캐나다
수확 시기: 연중계속
평균 크기: 2cm
칼로리(100g): 386kcal
보관법: 냉장보관
손질법: 빻아서 가루로 활용
권장 섭취량: 하루 100~200g
구입 요령: 입자가 고르고 충분히 건조되어 향이 진한 것
주요 영양성분: 단백질, 베타글루, 칼륨, 식이섬유
궁합에 좋은 음식: 사과, 요거트 (오트밀의 부족한 영양소를 채워준다)
오트밀은 귀리를 볶은 후 먹기 편하게 부수거나 납작하게 눌러 만든 식품입니다. 일반적으로 아침에 물이나 우유에 불려 먹는 간편한 식사 대용이며, 머핀이나 그래놀라 바, 쿠키 및 기타 제과류에도 종종 포함이 됩니다. 이는 글루텐이 없는 통 곡물이며 중요한 비타민, 미네랄, 섬유질 및 항산화 제의 훌륭한 공급원입니다.
2. 오트밀 효능
1. 콜레스테롤 감소
오트밀은 많은 수용성 섬유질 베타글루칸을 함유하고 있습니다. 베타글루칸은 콜레스테롤이 많은 담즙의 배설을 증가시켜 혈중 콜레스테롤 수치를 감소시킵니다. 또한 총 콜레스테롤과 LDL 콜레스테롤을 모두 줄이고 산화로부터 LDL 콜레스테롤을 보호함으로써 심장병의 위험을 낮출 수 있습니다.
2. 혈당 안정화
오트밀은 베타글루칸이라는 가용성 섬유질을 많이 함유하고 있습니다. 이 섬유질은 콜레스테롤 수치를 낮추고 인슐린 반응을 개선하고 혈당 수치를 낮추는 데 도움을 줍니다. 또한 인슐린 저항성이 현저히 낮고 대사 증후군의 유병률, 제2형 당뇨병 위험 및 관상 동맥 질환 위험을 낮춰줍니다.
3. 소화기관 건강
오트밀의 성분의 가장 큰 수혜를 누리는 부위는 소화기관입니다. 불용성 섬유질은 완하제의 역할을 하기도 하고, 노폐물을 잘 배출할 수 있도록 장운동을 도와줍니다. 또한 오트밀의 베타글루칸은 물과 혼합될 때 젤과 같은 물질을 형성하는데 이는 위와 소화관을 코팅합니다. 이는 장에 좋은 박테리아를 공급하여 성장 속도를 높이고 건강한 장에 기여할 수 있습니다. 더불어 오트밀의 섬유질은 위장관의 노폐물이 움직이지 않게 하여 변비를 완화하거나 예방할 수 있습니다.
4. 오트밀 다이어트
다이어트를 하는 많은 사람들이 귀리를 찾는 것은 오트밀이 좋은 다이어트 보조 음식 중 하나이기 때문입니다. 오트밀의 섬유질은 신체의 노폐물 제거에 도움이 됩니다. 또한 수용성 섬유질이 풍부하여 오래 포만감을 유지하여 체중 조절에 도움을 줍니다.
3. 오트밀 부작용
- 오트밀에는 퓨린이라는 성분이 있는데 이는 신장이 좋지 않은 사람은 피하는 것이 좋습니다.
- 단 시간에 과다 섭취 시 뱃속에서 부풀어 배탈이 날 수 있으니 적정량만을 섭취하는 것이 좋습니다.
- 조산이나 유산 위험이 있다는 말이 있습니다. 증명된 것은 아니지만 임산부의 경우 섭취를 조심하는 것이 좋습니다.
