Igatsha liwumkhiqizo onezakhi zomsoco ezibalulekile, linikeza umuzwa wokugcwala isikhathi eside futhi aliguquli libe yimali enamafutha. Izinhlobo ze-bran ezithandwa kakhulu ukolweni, i-oat, i-rye nommbila. Ilayisi, i-linseed, i-buckwheat nebhali ayisizi ngalutho kangako. Igatsha liqukethe isethi eyingqayizivele yezakhi ezizuzisayo nefayibha yokudla ethuthukisa ukusebenza komzimba wonke futhi inikele ekwehliseni isisindo.
Yini
Abantu bavame ukuzwa ngezici eziwusizo nezokwelapha ze-bran, kepha hhayi wonke umuntu uyazi ukuthi kuyini. Igatsha liwumkhiqizo ovela ekusetshenzisweni kukafulawa ophelele wezinhlamvu.
Igatsha liyigobolondo eliqinile (isikhumba) sohlamvu lwegciwane noma okusanhlamvu. Igobolondo eliqinile lisuswa okusanhlamvu ngenkathi kucolisiswa (kugaywa) futhi kwenziwa amakhorali, futhi icishe ibe yi-100% yemicu yemifino.
Uqweqwe lokusanhlamvu luyahlukahluka ngezinga lokugaya futhi lungaba lukhuni, lapho kwenzeka ukuthi i-bran is coarse, futhi ilungile, khona-ke umkhiqizo ovela phambili ubizwa ngokuthi muhle.
Igatsha cishe alifunxwa ngumzimba womuntu, ngakho-ke, aliholeli ekutholeni isisindo, kepha lidala umuzwa wokusutha. Edlula emmangweni, i-bran iqala izinze esiswini bese iyavuvukala, bese idlula ngokukhululeka emathunjini, ngasikhathi sinye isuse imikhiqizo yokubola, ubuthi kanye nobuthi.
Ukwakheka, i-BZHU nokuqukethwe kwekhalori
Ngokuya ngohlobo lwe-bran, ukwakheka kwamakhemikhali, okuqukethwe kwekhalori lomkhiqizo kanye nesilinganiso sokushintsha kwe-BZHU. Igatsha liwumkhiqizo owusizo, kufanele lifakwe ekudleni kwabantu abanamathela ekudleni okunempilo nokufanele (i-PP), kanye nabasubathi ngenxa yokuqukethwe okucebile kwe-fiber, amavithamini kanye namaminerali ekwakhiweni.
Inani lokudla okunomsoco wezinhlobo ezivame kakhulu zebran ngo-100 g ngamunye:
Okunhlobonhlobo | I-fiber yezokudla, g | Okuqukethwe kwekhalori, kcal | Amaprotheni, g | Amakhabhohayidrethi, g | Amafutha, g |
Oat | 15,3 | 245,6 | 17,4 | 50,6 | 7,1 |
Ilayisi | 20,9 | 315,8 | 13,3 | 28,6 | 20,7 |
Ilineni | – | 250,1 | 30,1 | 9,9 | 10,1 |
Ukolweni | 43,5 | 165,5 | 16,1 | 16,7 | 3,8 |
Rye | 43,5 | 114,3 | 12,3 | 8,6 | 3,4 |
Ukolweni | 79,1 | 223,6 | 8,3 | 6,7 | 0,9 |
15 g we-bran ufakwa kusipuni, ngakho-ke, okuqukethwe kwekhalori kwaleli nani kubalwa kuye ngohlobo lomkhiqizo.
Isilinganiso se-BZHU ngama-gramu ayi-100, ngokulandelana:
Igatsha | BZHU |
Ukolweni | 1/0,1/0,9 |
Rye | 1/0,3/0,7 |
Ukolweni | 1/0,2/1 |
Ilineni | 1/0,3/0,4 |
Ilayisi | 1/1,7/2,2 |
Oat | 1/0,4/2,8 |
Ukudla okunomsoco, i-rye, i-oat, ne-bran bran kufanelekile.
Ukwakhiwa kwamakhemikhali ka-bran nge-100 g kuvezwa ngendlela yetafula:
Igama lezinto | Oat | Ilayisi | Ukolweni | Rye | Ukolweni |
Selenium | 45.2 mcg | 15.6 mcg | 77.5 mg | – | 16.8 mcg |
Insimbi | 5.42 mg | 18.55 mg | 14.1 mg | 10,1 mg | 2.8 mg |
Ithusi | 0,4 mg | 0.79 mg | 0.99 mg | 0.8 mg | 0.3 mg |
AmaManganese | 5.56 mg | 14.3 mg | 11.4 mg | 6.9 mg | 0.14 mg |
Potassium | 566.1 mg | 1484 mg | 1256 mg | 1206 mg | 44.1 mg |
Magnesium | 235.1 mg | 782 mg | 447.8 mg | 447.6 mg | 63.5 mg |
I-Phosphorus | 734.1 mg | 1676 mg | 951.1 mg | 310.1 mg | 72.1 mg |
I-calcium | 57.8 mg | 56 mg | 151 mg | 229.2 mg | 41.6 mg |
Sodium | 4.1 mg | 5 mg | 8.1 mg | 61.0 mg | 7.2 mg |
Thiamine | 1.18 mg | 2.8 mg | 0.76 mg | 0.53 mg | 0.02 mg |
Choline | 32.1 mg | 32.3 mg | 74.3 mg | – | 18.2 mg |
Uvithamini PP | 0.94 mg | 33.9 mg | 13.6 mg | 2.06 mg | 2.74 mg |
Uvithamini B6 | 0.17 mg | 4.1 mg | 1,3 mg | – | 0.16 mg |
Uvithamini E | 1.01 mg | 4.9 mg | 10.3 mg | 1,6 mg | 0.43 mg |
Uvithamini K | 3.3 μg | 1.8 μg | 1.9 μg | – | 0.32 μg |
Ngaphezu kwalokho, uhlobo ngalunye lomkhiqizo luqukethe inani elikhulu le-fiber, i-fiber yezitshalo, ne-poly- ne-monounsaturated fatty acids.
Izinzuzo zebran yomzimba
Amavithamini, i-fiber, kanye nama-micro- kanye nama-macroelements, ayingxenye yawo wonke ama-bran, ayazuzisa emzimbeni wesifazane nowesilisa, okungukuthi:
- Ukusetshenziswa okuhlelekile kwe-bran kuphela noma njengesengezo sokudla, ngokwesibonelo, esinkwa, kusebenza njengokuvikela izifo ezifana ne-colitis engapheli kanye ne-diverticulosis.
- Umkhiqizo wehlisa izinga le-cholesterol "embi" egazini futhi yehlisa umfutho wegazi.
- Igatsha lisebenza njengendlela yokuvimbela ukuthuthukiswa kwe-atherosclerosis.
- Izici eziwusizo ze-bran ku-diabetes mellitus ziba nomphumela omuhle ekuwohlokeni kwesitashi egazini kanye nekhono lokwehlisa inkomba ye-glycemic yomkhiqizo.
- Ungalahlekelwa amakhilogremu athe xaxa ngokufaka i-bran, efana nerye noma ukolweni, ekudleni kwakho ngokunciphisa indlala.
- Igatsha likhulisa umzimba. I-Fibre ngokwayo ayiqali inqubo yokushisa amafutha angaphansi, kepha ithinta ngqo imbangela yesisindo eseqile, okungukuthi, inqubo ye-metabolic.
- Umsebenzi wenhliziyo uzothuthuka uma uthatha amagobolondo aqinile ezinhlamvu okungenani amahlandla ambalwa ngeviki. Uketshezi oluningi luzosuswa emzimbeni futhi ukukhukhumala kuzokwehla.
- Umkhiqizo ulusizo komfutho wegazi ophezulu, njengoba unezakhiwo ze-vasodilating.
- Igatsha (noma yikuphi ukuhlukahluka: ummbila, ifilakisi, irayisi, i-oat, njll.) Kunomphumela wokwelapha emathunjini, kuqeda ukuqunjelwa futhi kususe ubuthi nobuthi kukholoni. Ngokusetshenziswa okuhlelekile, umkhiqizo uhlela kahle umgudu wokugaya ukudla wonkana.
Kunconywa ukuba udle amagobolondo okusanhlamvu ngesikhathi sokululama ngemuva kokugula kakhulu noma ukuhlinzwa, kanye nangemuva kokuqeda amandla ama-marathon ezemidlalo noma imincintiswano.
I-bran ewusizo kakhulu igaywe, kunokuba ifakwe i-granulated, njengoba ishukela, usawoti, noma izithuthukisi zokunambitheka zingangezwa kokugcina. Umkhiqizo wekhwalithi cishe awunaphunga futhi awunakho ukunambitheka okubonakalayo.
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Ungayithatha kanjani i-bran lapho ulahlekelwa isisindo
Awungeke udle ama-bran ngamanani angenamkhawulo, ngaphandle kohlu olubanzi lwezinto eziwusizo zomkhiqizo. Kulungile ukuthatha umkhiqizo omncane ngenani lama-20-40 amagremu ngosuku, kepha akusekho.
Amagobolondo ezinhlamvu avunyelwe kuphela ngokuhlanganiswa namanzi, ngaphandle kwalokho ngeke kube nomphumela omuhle. Kuyadingeka ukuthatha i-bran (oat, rye, njll.), Uthele amanzi abilayo ngaphezulu, shiya imizuzu engu-20-30. Bese ukhipha uketshezi olweqile bese ufaka kunoma iziphi izitsha.
I-fiber yokudla, enikela kwinqubo yokuncipha, isebenza kuphela uma umkhiqizo umunca umswakama futhi unyuka ngevolumu.
Ukutholwa kokuqala kwe-bran edliwayo yomuntu omdala kufanele kuqale nge-1 ithisipuni ngosuku, futhi kuphela ngemuva kwamasonto amabili wokudla lapho umthamo ungangezelwa ku-2 wezipuni ngosuku.
Inqubo yokwehlisa isisindo iyasheshiswa ngenxa yokuthi amagobolondo aqinile ezinhlamvu athuthukisa ukusebenza kwamathumbu, akhuthaza ukususwa koketshezi oluningi emzimbeni futhi asheshise imetabolism. Ngemuva kokudla ukudla okune-bran esiswini, umuzwa wokusutha uyaqhubeka isikhathi eside - i-bran iyavuvukala bese igcwalisa umthamo omkhulu wesisu.
Kunezindlela eziningi zokudla ezahlukahlukene ezisebenzisa umkhiqizo, kepha ngakunye kwazo, i-bran iyindlela yokusiza, hhayi umthombo wamandla oyinhloko hhayi ukudla kuphela.
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Ukulimala kwamagatsha ezempilo nokuphikisana
Ukudlulela ekudleni kwansuku zonke kwe-bran kungadala imiphumela emibi futhi kulimaze impilo yomuntu. Kuphikisiwe ukusebenzisa noma yiziphi izinhlobo ze-bran uma kungenzeka kukhuphuke izifo ezilandelayo:
- isisu;
- isilonda esiswini;
- i-enteritis.
Ngemuva kokudlula kokudlula, ungabuyisela i-bran ekudleni ngenani le-1 ithisipuni. Ngaphezu kwalokho, akuvunyelwe nakancane ukudla umkhiqizo uma uxabana nokusanhlamvu.
Ukuhlukunyezwa okuhlelekile komkhiqizo kuzoholela ekukhuleni kwezifo zamathumbu, ukuqumba, ukuqunjelwa, i-hypovitaminosis.
Kungenzeka ukwengeza ukudla kwansuku zonke kwe-bran kuphela ezincomweni zesazi sokudla, futhi kunconywa ukwenza lokhu kancane kancane.
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Umphumela
Igatsha liwumkhiqizo wokudla onempilo okusiza ukuthi wehlise isisindo futhi ugcine umzimba wakho ulungile ngemuva kokuthola imiphumela oyifunayo. Ukusetshenziswa okuhlelekile komkhiqizo kuzoba nomphumela omuhle kwezempilo, kusheshise imetabolism futhi kusebenze ukusebenza kwamathumbu. Igatsha licebile nge-fiber, imicu yokudla nezitshalo, amavithamini nama-micro- kanye nama-macroelements adingekayo ekusebenzeni kahle komzimba.