是燕麦粥有益于消化？

如果你吃了消化问题和一般健康燕麦片，它选择最低限度加工的燕麦片是非常重要的。消化时间会比较长，血糖会更加稳定和健康的好处将更加明显。

燕麦所含significant amounts of dietary fiber,especially a type known as beta-glucan fiber, according to February 2015 research published in the食品科学与技术。

Beta-glucan may slow digestion, increase satiety and suppress appetite, says the哈佛T.H.Chan School of Public Health。它有助于通过消化道和排除体外移动富含胆固醇的胆汁酸。

吃了消化燕麦的好处也有自己的酚类化合物和植物雌激素，它作为抗氧化剂做，增加了公共卫生哈佛学校。这些植物化学物质有助于减少心血管疾病，糖尿病等病症引起炎症的破坏作用。

Furthermore, beta-glucan fiber may protect against colon cancer, says theJ__ournal of Food Science and Technology。全谷物燕麦也含有重要的营养物质，包括不饱和脂肪酸，维生素E，叶酸，锌，铁，硒，铜，锰，类胡萝卜素和胆碱。

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β-葡聚糖是一种可溶性纤维, meaning it dissolves in water to form a gel-like material, explains the梅奥诊所。Soluble fiber is found in not only oats, but also peas, beans, apples, citrus fruits, carrots, barley and psyllium. Insoluble fiber — found in whole wheat flour, wheat bran, nuts, beans and vegetables — helps to move material through your digestive system and increases stool bulk.

Both soluble and insoluble fiber are important parts of a healthy diet. Because fiber is not digested or absorbed — unlike fats, proteins and carbohydrates — it passes relatively intact through the digestive system and out of your body. The Mayo Clinic notes several different benefits of eating a wide variety of high-fiber foods:

• 恢复正常肠蠕动，增加粪便的大小和软化大便便秘降低
• Maintains bowel health and decreases the risk of hemorrhoids and colorectal cancer
• 在燕麦，燕麦麸，豆类和亚麻籽可溶性纤维降低低密度脂蛋白（“坏”）胆固醇，可降低血压和炎症，并有助于调节血糖水平
• 控制体重和减肥协助促进饱足感

The2015-2020 Dietary Guidelines for Americansrecommend women get about 25 grams of fiber a day, and men, about 30 — depending on age. However, most Americans fall short of meeting those recommendations, according toAmerican Journal of Lifestyle Medicine相关研究发表在2017年一月。

多吃全谷类如燕麦——with a variety of fruits and vegetables — can help to meet the fiber intake recommendations. The膳食指南提醒，至少有一半的谷物你吃的应该来自​​粗粮。

Eating whole grains boosts your health in other ways, too. According to a review published in the英国营养学杂志（BJN）于2015年10月，全粒燕麦可以帮助控制血糖。

The same is not true of oats that have undergone processing, however. For example, quick-cooking oats and instant oatmeal have been shown to produce a higher glycemic response than large-flake oatmeal porridge, muesli and granola, according to theBJNreview.

钢剪切和速溶燕麦的营养成分类似，增加了公共卫生哈佛学校。然而，它们会影响血糖的不同。

With minimally processed oatmeal, digestion time is longer and there is a reduced glycemic load. In contrast,更高度加工的燕麦更迅速通过消化系统移动，并可以秒杀血糖。公共卫生名单燕麦哈佛学校按以下顺序，从最低到最高处理：

• Oat groats:Whole oat kernels with intact germ, endosperm and bran. Oat bran may be removed and eaten as cereal or added to recipes to boost fiber content.
• 钢剪切或爱尔兰：已切成使用钢刀片小片燕麦粒。
• 苏格兰燕麦：Stone-ground oat groats that have a porridge-like texture when cooked.
• Rolled or old-fashioned oats:蒸，轧制和扁平燕麦粒，干燥以除去水分。
• 快速或即时：Oat groats that have been steamed and rolled into thin pieces to readily absorb water and cook quickly.

To ensure you're gaining the greatest oatmeal benefits and not disadvantages, avoid products with added sugars, and eat whole-grain oats that have been minimally processed. It may take you a bit longer to prepare them, but your health is worth the extra time.

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