关于麦片你所不知道的9个益处

1. Helps control weight. 帮助控制体重

Let’s face it, we could all use some help at times, but did you ever think oatmeal could help control your weight? It’s true! According to a research study published in the October 2009 issue of “Molecular Nutrition & Food Research” a compound in oatmeal known as β-glucan reduces appetite by increasing the hunger-fighting hormone cholecystokinin.

就直视我们的体重吧，有时候是可以用些方法来加以控制的，但是你曾想过麦面也能帮你控制体重吗？但是麦片确实能控制体重哦。根据2009年10月发表的“分子营养与食物研究”的研究表明：有β-葡聚糖混合的麦片能够降低由于cholecystokinin类荷尔蒙增加引发的饥饿感。

2. Reduces blood pressure. 降血压

We all know that heart disease is a major problem in North America and throughout the world. One study published in the American Journal of Clinical Nutrition found that a diet which includes plenty of whole-grains (such as oats or wholemeal bread) is just as effective as taking anti-hypertensive medication to lower blood pressure!

我们都知道在北美甚至全世界的一个主要的疾病就是心脏疾病。发表在美国临床营养学杂志上一项研究表明：使用含有大量全谷物类食物（比如燕麦或全麦面包）能和抗高血压的药物一样能够降低高血压。

3. Reduces cholesterol. 降低胆固醇

Have you ever heard of soluble fiber? Well, compared to other grains, oats actually have the highest portion of soluble fiber. Soluble fiber helps your intestinal tract trap substances associated with blood cholesterol. Studies show that people with high blood cholesterol who eat just 3 g of soluble fiber per day can reduce their total cholesterol by 8% to 23% (remember that one cup of oats yields 4 g)!

你听说过可溶性纤维吗？好吧，比起其他的谷物，燕麦含有更高的可溶性纤维。可溶性纤维能帮助降低肠道中不利于胆固醇的物质。研究表明：胆固醇过高的人每天食用3g的可溶性纤维能够将体内的胆固醇降到8%-23%（一杯燕麦的可溶性纤维是4g,你得记住哦）！

4. Shields your skin. 保护皮肤

If you look closely on the labels of some of your lotions or face creams, you probably will see oatmeal in there. At some point in history, someone discovered how great oatmeal is for dry, itchy, irritated skin. The starchiness of oats creates a barrier that allows the skin to hold its moisture, while the rougher fibrous husk of the oat acts as a gentle exfoliant.

要是你有仔细研究过你平常用的面霜，乳液的成分，你就能看见燕麦的成分。史上，人们发现了麦片对干燥、敏感性、刺激性皮肤的益处。燕麦的稳定性使得我们的皮肤能够锁住水分，而粗质的纤维也能用作柔和的剥离素。

5. Lowers risk of colon cancer. 降低患上结肠癌的风险

Cancer of the colon is horrible and can be very painful. One study, pooled by researchers in Britain and the Netherlands, published evidence that there was a link between people who ate a high fiber diet (mainly from whole grains and cereals like oats) to a lower risk of colorectal cancer. This study also covered nearly 2 million people and specifically found that for every additional 10 grams of fiber in someone’s diet, there is a 10% reduction in their risk of developing colorectal cancer!

结肠癌很折磨人，也很恐怖。英国和北爱尔兰的研究人员的一项研究表明长期食用高纤维食品的人和结肠癌发病率较低的人，这其中有着某种关联。这项研究发现将近2百万人群中，每天食用的燕麦增加10g的人患上结肠癌的几率会降低10%。

6. Stabilizes blood sugar. 稳定血糖

In my opinion, oatmeal’s low glycemic index is one of the best benefits. In fact, one study mentioned that diet producing a low glycemic response is associated with significantly less insulin resistance and significantly lower prevalence of the metabolic syndrome, risk of type 2 diabetes, and risk of coronary artery disease, than with a diet producing a high glycemic response.

在我看来，燕麦能降低血糖是极好的。事实上，一项研究发现：饮食降血糖是能够降低胰岛素和代谢综合症的患病率，还能降低2类糖尿病的发病率以及患上冠状动脉疾病的风险，这种饮食法不会引起高血糖反应。

7. Athletic performance. 增强运动性

能 Oatmeal, is a great carbohydrate and protein source, providing calories and energy for energy needs. Oats have been shown in scientific studies to favorably alter metabolism and enhance performance when ingested 45 minutes to 1 hour before exercise of moderate intensity.

燕麦是碳水化合物和蛋白质的主要来源。它能提供运动所需的热量和能量。科学研究已经证实燕麦有助于人体的代谢功能，在高强度运动前的45分钟-1小时的时候食用燕麦能提高运动性能。

8. Enhances immune response to disease. 增强免疫系统预防疾病

Oatmeal has been heavily studied in relation to the immune system’s response to disease and infection. Essentially, because of oatmeal’s unique fiber called beta-glucan, it helps neutrophils travel to the site of an infection more quickly and enhances their ability to eliminate the bacteria they find there.

研究证实：燕麦与免疫系统预防疾病有很大的关系。究其原因是因为燕麦那独一无二的被称之为β-葡聚糖的纤维，它帮助提高中性粒细胞到达病变区的速度，并且还能增加中性粒细胞消灭细菌的能力。

9. Helps you sleep. 促进睡眠

Our society has ingrained in us that oatmeal is a breakfast food, although it is also a wise choice before bedtime. In fact, the Scottish recommend a bowl of oatmeal in the evening to get you feeling nice and sleepy.

在生活中，尽管在睡前和燕麦也很好，但是对于我们大多数人来说燕麦似乎只是一种早餐食物。实际上，晚上一碗燕麦片让你能睡得更好。

Why is oatmeal good before bed? Well, oats actually contain melatonin and complex carbohydrates that can help more tryptophan get into the brain and help you sleep, Furthermore, oatmeal contains many vitamins, including B6, which is a co-factor that also aids in the production of more serotonin in the brain.

睡前和燕麦为什么好呢？燕麦中实际上含有大量的褪黑素和碳水化合物，这些都能是色氨酸更多的进入大脑，促进你睡眠。况且燕麦中含有大量的维生素，包括维生素B6，它能够促进大脑产生更多的血清因子。