Manfaat oatmeal bagi kesehatan tubuh sangatlah banyak. Beragam kandungan nutrisi penting di dalamnya menjadikan oatmeal sangat baik untuk dikonsumsi sehari-hari sebagai menu sarapan yang lezat dan menyehatkan.
Oatmeal terbuat dari oat yang direbus bersama dengan air atau susu. Oat (Avena sativa) diklaim sebagai salah satu biji-bijian tersehat di dunia yang bebas gluten dan memiliki sumber vitamin, mineral, serat, dan antioksidan yang tinggi.
Manfaat oatmeal bagi kesehatan pun tak perlu diragukan lagi. Dengan menyantap semangkok oatmeal di pagi hari, Anda akan siap menjalankan segala aktivitas dengan semangat dan penuh energi.
Kandungan Nutrisi pada Oatmeal
Manfaat oatmeal tak lepas dari kandungan nutrisinya yang melimpah. Dalam setengah cangkir (78 gram) oat kering mengandung sekitar 300 kalori dan beragam nutrisi penting berikut:
- 50 gram karbohidrat
- 8 gram serat
- 5 gram lemak
- 13 gram protein
- 190% dari kebutuhan harian mangan
- 41% dari kebutuhan harian fosfor
- 34% dari kebutuhan harian magnesium
- 24% dari kebutuhan harian tembaga
- 20% dari kebutuhan harian zat besi
- 20% dari kebutuhan harian zinc
- 40% dari kebutuhan harian vitamin B1
- 10% dari kebutuhan harian vitamin B5
Selain itu, oat mengandung kalsium, kalium, vitamin B6, dan vitamin B3. Oat juga diperkaya dengan bahan kimia nabati, seperti fenol, dan antioksidan unik yang hanya ditemukan dalam oat, yaitu avenanthramides dan fitoestrogen.
Antioksidan tersebut berfungsi untuk mengurangi efek peradangan dan mencegah risiko berbagai penyakit kronis.
Berbagai Manfaat Oatmeal
Berikut ini adalah beberapa manfaat oatmeal yang bisa Anda peroleh:
1. Menurunkan berat badan
Oatmeal tak hanya sebagai menu sarapan yang lezat dan sehat, tetapi juga mengenyangkan perut. Oatmeal diketahui dapat mengontrol tingkat rasa lapar dan meningkatkan produksi hormon kenyang berkat kandungan air dan beta-glucan (serat larut) yang tinggi di dalamnya.
Dengan manfaat ini, mengonsumsi oatmeal akan menyebabkan penurunan asupan kalori, menurunkan berat badan, sekaligus menurunkan risiko obesitas.
2. Menurunkan risiko penyakit jantung
Selain dapat menjaga berat badan, kandungan serat unik yang bernama beta-glucan pada oatmeal diketahui berperan penting dalam menurunkan kadar kolesterol jahat (LDL) dan kolesterol total, terlebih bagi penderita hiperlipidemia.
Tak hanya itu, beberapa penelitian menyebutkan bahwa kandungan antioksidan avenanthramides dalam oatmeal baik untuk menurunkan tekanan darah sehingga dapat mencegah terjadinya hipertensi.
Itulah sebabnya mengapa oatmeal dapat dimanfaatkan sebagai salah satu pilihan makanan sehat untuk mengurangi risiko penyakit jantung.
3. Mengontrol kadar gula darah
Manfaat oatmeal selanjutnya adalah menjaga kadar gula darah tetap stabil dan meningkatkan sensitivitas insulin, terutama bagi penderita obesitas dan diabetes tipe 2. Manfaat ini diketahui berkat kandungan serat beta-glucan pada oatmeal yang dapat menunda penyerapan gula ke dalam darah.
4. Menjaga kesehatan pencernaan
Tak diragukan lagi, kandungan serat dan air pada oatmeal sangatlah melimpah, bahkan diketahui lebih baik dari kandungan serat pada buah-buahan dan sayuran.
Dengan kandungan serat yang tinggi, mengonsumsi oatmeal diketahui dapat mendorong pertumbuhan bakteri baik di saluran pencernaan dan mengatasi berbagai masalah pencernaan, seperti diare, sembelit, dan sindrom iritasi usus besar. Namun, manfaat oatmeal ini masih memerlukan lebih banyak penelitian.
Meski manfaat oatmeal ada banyak, beberapa orang mungkin tidak menyukai oat karena rasanya yang hambar. Untuk membuat oatmeal lebih enak dan bergizi, Anda bisa menambahkan kayu manis, buah-buahan, kacang-kacangan, biji-bijian, atau yogurt.
Selain dikonsumsi sebagai makanan sehat, oatmeal juga dapat digunakan sebagai masker atau pembersih wajah dan tubuh.
Oatmeal memang termasuk makanan yang menyehatkan dan bergizi. Namun, Anda perlu ingat kembali bahwa untuk mendapatkan tubuh yang sehat dan prima, tentunya tidak cukup hanya dengan mengonsumsi oatmeal. Anda tetap harus menerapkan pola makan sehat, rutin berolahraga, dan tidak merokok.
Apabila masih memiliki pertanyaan seputar kandungan nutrisi atau manfaat oatmeal bagi kesehatan tubuh, jangan ragu untuk berkonsultasi dengan dokter.
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