I-oat bran yinxalenye ye-oat grain eyohlulayo ngexesha lokugaya. Kuyaziwa ukuba iphezulu kwi-fiber kunye nezondlo, kwaye lukhetho oludumileyo lokongeza kwisondlo ngenxa yeenzuzo zayo zempilo. Noko ke, abantu abaninzi abazi kakuhle ungayithatha njani i-oat bran.
Ngenxa yesi sizathu, siya kuzinikela eli nqaku ukukuxelela indlela yokuthatha i-oat bran, iimpawu zayo kunye neenzuzo ezibonelela ngempilo.
Iimpawu eziphambili
Phakathi kweempawu ze-oat bran, umxholo wayo ophezulu we-soluble kunye ne-insoluble fiber uvelele. Ifiber enyibilikayo inceda ukuthoba i-cholesterol kwaye igcine amanqanaba eswekile esempilweni. Ngakolunye uhlangothi, i-fiber e-insoluble iphucula ukuhamba kwamathumbu kwaye inqande ukuqhina.
Ukongezelela, i-oat bran ngumthombo obalaseleyo weprotheni yemifuno kunye ne-carbohydrates enzima. Kwakhona iqulethe iivithamini B eziyinkimbinkimbi, kuquka i-thiamine, i-riboflavin, ne-niacin, kunye neeminerali ezifana ne-iron, i-calcium, kunye ne-phosphorus.
Olunye uphawu oluphawulekayo lwe-oat bran lunamafutha aphantsi kunye nomxholo wekhalori. Ilungele abo bafuna ukulawula ubunzima babo okanye kwabo balandela ukutya okunamafutha aphantsi.
Ekugqibeleni, i-oat bran iguquguquka kakhulu kwaye inokusetyenziswa ngeendlela ezininzi. Inokongezwa kwismoothies, iyogathi, izonka, kunye neecereals, okanye inokusetyenziswa endaweni yomgubo kwezinye iiresiphi.
I-Oat bran lukhetho olukhulu kwabo bafuna ukunyusa i-fiber kunye nokutya okunomsoco ngokulula nangokufanelekileyo. Iimpawu zayo zenza kube kukutya okunenzuzo kakhulu kwimpilo, kwaye ukuguquguquka kwayo kwenza kube lula ukuyifaka kwisidlo semihla ngemihla.
Ungayithatha njani i-oat bran
I-Oat bran ingadliwa ngeendlela ezahlukeneyo, kwaye ifom ethathwa ngayo inokuxhomekeka kukhetho lomntu kunye neenjongo zesondlo. Inketho edumileyo kukongeza i-oat bran kwi-cereals yasekuseni., mhlawumbi ixutywe nobisi okanye ifefe phezu kwecereal eyomileyo. Isenokuxutywa neyogathi okanye iziqhamo ukufumana isidlo sakusasa esipheleleyo nesinempilo.
Enye indlela yokutya i-oat bran ikwimo ye-smoothie. Ingongezwa kwiziqhamo okanye kwimifuno ye-smoothies ukunyusa i-fiber kunye nomxholo wesondlo. Isenokuxutywa nobisi okanye amanzi kunye nezinye izithako ezifana nomgubo weprotein ukwenza i-shake enesondlo.
I-oat bran nayo ingasetyenziswa ekulungiseni izonka namaqebengwana. Inokuxutywa nomgubo ukwenza izonka zengqolowa okanye isetyenziswe endaweni yomgubo omhlophe kwezinye iiresiphi.
Kubalulekile ukuba uqaphele ukuba i-oat bran iphezulu kwi-fiber, ngoko kubalulekile ukusela amanzi aneleyo xa uyisebenzisa. Ukongezelela, kuyacetyiswa ukuba uqale ngamanani amancinci kwaye unyuke ngokuthe ngcembe ukuze ugweme ukuphazamiseka kokugaya.
I-Oat bran ingathathwa ngeendlela ezahlukeneyo kwaye inokuba lulongezelelo olubalaseleyo kukutya okunempilo, okunesondlo. Inokongezwa kwi-cereals yasekuseni, ixutywe kwi-smoothies, isetyenziswe ekulungiseleleni izonka kunye ne-cookies, phakathi kwezinye iinketho. Kubalulekile ukusela amanzi aneleyo kwaye uqale ngeemali ezincinci ukuphepha ukuphazamiseka kokugaya.
Izibonelelo zezempilo ze-oat bran
Ukongeza kwiimpawu ezikhankanywe ngasentla, i-oat bran inikezela ngeenzuzo ezininzi zempilo:
- Ukunciphisa i-cholesterol: I-fiber e-soluble kwi-oat bran idibanisa ne-bile acids emathunjini, inceda ukunciphisa amanqanaba e-cholesterol yegazi. Oku kunokunciphisa umngcipheko wesifo senhliziyo kunye ne-stroke.
- Ilawula iswekile yegazi: I-oat bran inokunceda ukulawula amanqanaba eswekile yegazi ngokucothisa ukufunxwa kweecarbohydrates. Oku kunenzuzo ngakumbi kubantu abanesifo seswekile okanye abaxhathise i-insulin.
- Iphucula ukugaya: I-fiber enganyibilikiyo kwi-oat bran yongeza isambuku kwisitulo sakho kwaye inceda ukuthintela ukuqhina. Kwakhona kunokunciphisa umngcipheko wezifo ze-colon kunye ne-rectum, ezifana nomhlaza we-colorectal.
- Uncedo ekunciphiseni ubunzima: I-Oat bran ineekhalori eziphantsi kunye ne-fiber ephezulu, enokunceda ukunciphisa ukutya kunye nokwandisa iimvakalelo zokuzala. Oku kunokuba luncedo kubantu abafuna ukulawula ubunzima babo.
- Yomeleza amajoni omzimba: I-Oat bran iqulethe i-beta-glucans, ezo zikhompawundi ezomeleza amajoni omzimba kwaye zincede ukukhusela izifo.
- Iphucula impilo yentliziyo: I-Oat bran ityebile kwi-antioxidants kunye nezinye izondlo ezinokunceda ukunciphisa ukuvuvukala emzimbeni kunye nokukhusela isifo senhliziyo.
Iindlela zokupheka nge-oat bran kwisidlo sakusasa
I-Oat bran lukhetho oluhle kakhulu lokubandakanya kwisidlo sakusasa sakho ngenxa yefiber ephezulu kunye nomxholo wezondlo. Ngaphaya koko, iguquguquka kakhulu kwaye inokusetyenziswa kwiindlela ezahlukeneyo zokupheka. Nazi ezinye iinketho zokonwabela esi sithako ngendlela emnandi nesempilweni:
- I-Oat Bran Smoothie: Ukwenza le smoothie, xuba i-1/2 indebe ye-oat bran kunye ne-1 indebe yobisi (inokuba yinkomo okanye imifuno), ibhanana kunye ne-tablespoon yobusi. Hlanganisa yonke into kude kube lula kwaye usebenze.
- Iipancakes ze-Oat Bran: Ukwenza ezi pancakes, xuba i-1 ikomityi ye-oat bran, i-1/2 indebe yomgubo wengqolowa, i-teaspoon ye-baking powder, i-tablespoon ye-1 yeswekile, kunye ne-pinch yetyuwa kwisitya. Yongeza i-1 indebe yobisi kunye neqanda eli-1 kwaye udibanise yonke into kude kube lula. Fudumeza i-skillet ye-nonstick kwaye ugalele omnye umxube kwi-skillet. Pheka de amaqamza phezu komhlaba, uze flip Ipanekuku phezu kwaye upheke elinye icala de igolide.
- I-oatmeal kunye ne-oat bran: Lungisa i-oatmeal oyithandayo ngokwemiyalelo yephakheji kwaye ungeze isipuni se-oat bran. Hlanganisa kakuhle kwaye usebenze kunye neziqhamo ezitsha, amantongomane kunye nedash yesinamoni.
- Iyogathi ene-oat bran: Hlanganisa i-1/2 indebe ye-yogurt ecacileyo kunye ne-1 tablespoon yobusi kunye ne-2 tablespoons ye-oat bran. Khonza ngeziqhamo ezitsha kunye nembewu ye-chia.
- IiMuffins zeOat Bran: Xuba i-1 indebe ye-oat bran, i-1 indebe yomgubo wengqolowa, i-1/2 indebe yeswekile, i-teaspoon ye-powder yokubhaka, kunye ne-pinch yetyuwa kwisitya. Yongeza i-1 indebe yobisi kunye neqanda eli-1 kwaye udibanise yonke into kude kube lula. Yongeza iziqhamo ezitsha ezinqunqiweyo okanye amandongomane ukuba uyafuna. Thela umxube kwi-tin ye-muffin kwaye ubhake imizuzu engama-1-20 kwi-25 degrees Celsius.
Ndiyathemba ukuba ngolu lwazi unokufunda ngakumbi malunga nendlela yokuthatha i-oat bran kunye neempawu zayo.