Oat bran chikamu chakakosha cheiyo oat tsanga inopatsanura panguva yekugaya. Iyo inozivikanwa kuva yakakwira mufiber uye zvinovaka muviri, uye isarudzo yakakurumbira yekuwedzera kune chikafu nekuda kwehutano hwayo. Zvisinei, vanhu vakawanda havazivi zvakanaka sei kutora oat bran.
Nokuda kwechikonzero ichi, tichazotsaurira chinyorwa ichi kukuudza kuti ungatora sei oat bran, maitiro ayo uye zvikomborero zvinopa hutano.
Mhando huru
Pakati pehunhu hweoat bran, iyo yakakwira inonyungudika uye insoluble fiber inomira pachena. Soluble fiber inobatsira kuderedza cholesterol uye kuchengetedza hutano hwehuga hweropa. Kune rimwe divi, insoluble fiber inovandudza intestinal kufambisa uye inodzivirira kuvimbiswa.
Uyezve, oat bran ndiyo yakanakisa sosi yemapuroteni emiriwo uye yakaoma makhahydrates. Iyo inewo mavhitamini B, kusanganisira thiamine, riboflavin, uye niacin, pamwe chete nemaminerari akaita sesimbi, calcium, uye phosphorous.
Chimwe chinhu chinonyanya kukosha che oat bran ndiyo yakaderera mafuta uye calorie content. Yakanakira avo vanotarisa kudzora uremu hwavo kana kune avo vanotevera kudya kwakaderera-mafuta.
Pakupedzisira, oat bran inonyanya kushandiswa uye inogona kushandiswa nenzira dzakawanda. Inogona kuwedzerwa kune smoothies, yogurts, chingwa, uye zviyo, kana inogona kushandiswa sechinzvimbo cheupfu mune mamwe mabikirwo.
Oat bran isarudzo yakanaka kune avo vari kutsvaga kuwedzera fiber yavo uye kudya kunovaka muviri zviri nyore uye zviri nyore. Hunhu hwayo hunoita kuti ive chikafu chinobatsira zvakanyanya kune hutano, uye kuita kwayo kwakasiyana kunoita kuti zvive nyore kuisa mukudya kwezuva nezuva.
Maitiro ekutora oat bran
Oat bran inogona kudyiwa nenzira dzakasiyana-siyana, uye fomu iyo inotorwa inogona kuenderana nezvinodiwa nemunhu uye zvinangwa zvekudya. Sarudzo yakakurumbira ndeyekuwedzera oat bran kune zviyo zvemangwanani., ungave wakasanganiswa nemukaka kana kusaswa pazviyo zvakaoma. Inogona zvakare kusanganiswa neyoghurt kana muchero kuti uwane yakakwana uye ine hutano hwemangwanani.
Imwe nzira yekudya oat bran iri muchimiro che smoothie. Inogona kuwedzerwa kune michero kana yemiriwo smoothies kuti iwedzere fiber yayo uye inovaka muviri. Inogonawo kusanganiswa nemukaka kana mvura uye zvimwe zvinhu zvakaita seprotein poda kugadzira kuzunungusa kunovaka muviri.
Oat bran zvakare inogona kushandiswa mukugadzira zvingwa nemakiki. Inogona kusanganiswa neupfu kugadzira zvingwa zvegorosi kana kushandiswa sechinotsiva hupfu chena mune mamwe mabikirwo.
Zvakakosha kuziva kuti oat bran ine fiber yakawanda, saka zvakakosha kunwa mvura yakakwana kana uchiipedza. Mukuwedzera, zvinokurudzirwa kutanga nemari shoma uye zvishoma nezvishoma kuwedzera kuti udzivise kusagadzikana kwekudya.
Oat bran inogona kutorwa nenzira dzakasiyana-siyana uye inogona kuva wedzero yakaisvonaka kuzvokudya zvine utano, zvine mwero. Inogona kuwedzerwa kune zviyo zvemangwanani, zvakasanganiswa mu smoothies, inoshandiswa mukugadzirira kwechingwa nemakiki, pakati pezvimwe zvingasarudzwa. Zvakakosha kunwa mvura yakakwana uye kutanga nezvishoma kuti urege kugaya kudya.
Utano hunobatsira hweoat bran
Mukuwedzera kune hunhu hwataurwa pamusoro apa, oat bran inopa akati wandei hutano mabhenefiti:
- Kuderedza cholesterol: Iyo soluble fiber mu oat bran inosunga ne bile acids mumatumbo, zvichibatsira kuderedza cholesterol muropa. Izvi zvinogona kuderedza njodzi yechirwere chemoyo uye sitiroko.
- Inodzora shuga yeropa: Oat bran inogona kubatsira kudzora mazinga eshuga nekudzora kunyura kwemacarbohydrates. Izvi zvinonyanya kubatsira kune vanhu vane chirwere cheshuga kana insulin kuramba.
- Inovandudza kugaya: Iyo insoluble fiber mu oat bran inowedzera chituru chako uye inobatsira kudzivirira kuvimbiswa. Inogona zvakare kuderedza njodzi yezvirwere zvecolon uye rectum, senge colorectal cancer.
- Kubatsira pakuderedza uremu: Oat bran yakaderera mumakori uye yakakwirira mufiber, iyo inogona kubatsira kuderedza kudya uye kuwedzera manzwiro ekuzara. Izvi zvinogona kubatsira kune vanhu vanotarisa kudzora uremu hwavo.
- Inosimbisa immune system: Oat bran ine beta-glucans, ari makomisheni anosimbisa immune system uye anobatsira kudzivirira zvirwere.
- Inovandudza hutano hwemwoyo: Oat bran yakapfuma mune antioxidants uye zvimwe zvinovaka muviri zvinogona kubatsira kuderedza kuzvimba mumuviri uye kudzivirira chirwere chemoyo.
Mabikirwo ane oat bran kwemangwanani
Oat bran isarudzo yakanakisa yekubatanidza mukudya kwako kwemangwanani nekuda kweiyo yakakwira fiber uye chikafu chemukati. Uyezve, inosiyana-siyana uye inogona kushandiswa mumhando dzakasiyana dzekubika. Hedzino dzimwe sarudzo kuitira kuti unakirwe nechinhu ichi nenzira inonaka uye ine hutano:
- Oat Bran Smoothie: Kuti uite iyi smoothie, sanganisa 1/2 mukombe weoat bran ne 1 kapu yemukaka (inogona kuva mhou kana yemiriwo), bhanana uye chipunu cheuchi. Sanganisa zvese kusvika zvatsetseka uye ushumire.
- Oat Bran Pancakes: Kuti uite mapanikake aya, sanganisa 1 kapu yeoat bran, 1/2 kapu yehupfu hwegorosi, 1 teaspoon yehupfu hwekubikisa, 1 kipunu yeshuga, uye pinch yemunyu mundiro. Wedzera 1 kapu yemukaka uye 1 zai uye sanganisa zvese kusvika zvatsetseka. Pisa poto isina kumira uye udira imwe yemusanganiswa mu skillet. Bika kusvika mabubbles aita pamusoro, wobva wafuratira keke uye gadzira rimwe divi kusvika goridhe.
- Oatmeal ine oat bran: Gadzirira oatmeal yako yaunofarira maererano nemirayiridzo yepakiti uye uwedzere chipunu che oat bran. Sanganisa zvakanaka uye ushumire nemichero mitsva, nzungu uye dash yekinamoni.
- Yogurt ine oat bran: Sanganisa 1/2 kapu ye plain yoghurt ne 1 tablespoon yeuchi uye 2 tablespoons yeoat bran. Shumira nemichero mitsva uye mhodzi dzechia.
- Oat Bran Muffins: Sanganisa 1 kapu yeoat bran, 1 kapu yehupfu hwegorosi, 1/2 kapu yeshuga, 1 teaspoon yehupfu hwekubikira, uye pini yemunyu mundiro. Wedzera 1 kapu yemukaka uye 1 zai uye sanganisa zvese kusvika zvatsetseka. Wedzera muchero mutsva wakachekwa kana nzungu kana uchida. Dururirai musanganiswa mu muffin tin uye gadzirai kwemaminitsi 20-25 pa 180 degrees Celsius.
Ndinovimba kuti neruzivo urwu unogona kudzidza zvakawanda nezvekutora oat bran uye maitiro ayo.