I-Oat bran iyingxenye ebalulekile yezinhlamvu ze-oat ezihlukana phakathi nenqubo yokugaya. Kuyaziwa ukuthi iphezulu ku-fiber kanye nezakhamzimba, futhi iyinketho ethandwayo yokwengeza ekudleni ngenxa yezinzuzo zayo zezempilo. Nokho, abantu abaningi abazi kahle ungathatha kanjani i-oat bran.
Ngenxa yalesi sizathu, sizonikezela lesi sihloko ukukutshela ukuthi ungathatha kanjani i-oat bran, izici zayo kanye nezinzuzo ezihlinzeka ngempilo.
Izici eziyinhloko
Phakathi kwezici ze-oat bran, okuqukethwe kwayo okuphezulu kwe-fiber e-soluble ne-insoluble kuyagqama. I-soluble fiber isiza ukwehlisa i-cholesterol futhi igcine amazinga kashukela egazi enempilo. Ngakolunye uhlangothi, i-insoluble fiber ithuthukisa ukuhamba kwamathumbu futhi ivimbele ukuqunjelwa.
Ukwengeza, i-oat bran ingumthombo omuhle kakhulu wamaprotheni emifino kanye nama-carbohydrate ayinkimbinkimbi. Futhi iqukethe amavithamini B, okuhlanganisa i-thiamine, i-riboflavin, ne-niacin, kanye namaminerali anjenge-iron, i-calcium, ne-phosphorus.
Esinye isici esiphawulekayo se-oat bran amafutha aphansi kanye nokuqukethwe kwekhalori. Ilungele labo abafuna ukulawula isisindo sabo noma kulabo abalandela ukudla okunamafutha amancane.
Okokugcina, i-oat bran inemisebenzi eminingi futhi ingasetshenziswa ngezindlela eziningi. Ingafakwa kuma-smoothies, ama-yogurts, izinkwa, nokusanhlamvu, noma ingasetshenziswa esikhundleni sikafulawa kwezinye izindlela zokupheka.
I-Oat bran iyindlela enhle kulabo abafuna ukwandisa i-fiber yabo nokudla okunomsoco kalula futhi kalula. Izici zayo zikwenza kube ukudla okuzuzisa kakhulu empilweni, futhi ukuguquguquka kwayo kwenza kube lula ukukuhlanganisa ekudleni kwansuku zonke.
Ungayithatha kanjani i-oat bran
I-Oat bran ingadliwa ngezindlela ezihlukahlukene, futhi indlela ethathwa ngayo ingase incike ekuthandweni komuntu siqu kanye nemigomo yokudla okunomsoco. Inketho ethandwayo ukufaka i-oat bran ekudleni kwasekuseni., kungaba kuxutshwe nobisi noma kufafazwe phezu kwecereal eyomile. Ingabuye ihlanganiswe neyogathi noma isithelo ukuze uthole ukudla kwasekuseni okuphelele nokunempilo.
Enye indlela yokusebenzisa i-oat bran isesimweni se-smoothie. Ingafakwa esithelweni noma kuma-smoothies wemifino ukuze kwandiswe i-fibre yayo kanye nokuqukethwe kwezakhi. Ingabuye ihlanganiswe nobisi noma amanzi nezinye izithako ezifana ne-protein powder ukuze kwakhiwe ukuxubha okunomsoco.
I-oat bran futhi ingasetshenziswa ekulungiseni izinkwa namakhukhi. Ingaxutshwa nofulawa ukwenza izinkwa zikakolweni noma isetshenziswe esikhundleni sikafulawa omhlophe kwezinye izindlela zokupheka.
Kubalulekile ukuqaphela ukuthi i-oat bran ine-fiber ephezulu, ngakho-ke kubalulekile ukuphuza amanzi anele uma uwadla. Ngaphezu kwalokho, kunconywa ukuthi uqale ngamanani amancane futhi kancane kancane ukwandisa ukugwema ukungakhululeki kokugaya.
I-Oat bran ingathathwa ngezindlela ezihlukahlukene futhi kungaba isengezo esihle kakhulu ekudleni okunempilo, okunomsoco. Inganezelwa kokusanhlamvu kwasekuseni, ihlanganiswe nama-smoothies, asetshenziselwa ukulungiswa kwezinkwa namakhukhi, phakathi kwezinye izinketho. Kubalulekile ukuphuza amanzi anele futhi uqale ngamanani amancane ukuze ugweme ukuphazamiseka kokugaya ukudla.
Izinzuzo zezempilo ze-oat bran
Ngaphezu kwezici ezishiwo ngenhla, i-oat bran inikeza izinzuzo eziningana zezempilo:
- Yehlisa i-cholesterol: I-fiber encibilikayo ku-oat bran ibopha ne-bile acids emathunjini, esiza ukwehlisa amazinga e-cholesterol egazini. Lokhu kunganciphisa ingozi yesifo senhliziyo nesifo sohlangothi.
- Ilawula ushukela wegazi: I-Oat bran ingasiza ekulawuleni amazinga kashukela egazini ngokunciphisa ukumuncwa kwama-carbohydrate. Lokhu kuzuzisa kakhulu kubantu abanesifo sikashukela noma abamelana ne-insulin.
- Kuthuthukisa ukugaya: I-fiber engancibiliki ku-oat bran ikhulisa indle yakho futhi isiza ekuvimbeleni ukuqunjelwa. Kunganciphisa futhi ingozi yezifo zekholoni kanye ne-rectum, njengomdlavuza we-colorectal.
- Usizo ekunciphiseni isisindo: I-Oat bran ine-calorie ephansi kanye ne-fiber ephezulu, engasiza ekunciphiseni isifiso sokudla futhi kwandise imizwa yokugcwala. Lokhu kungaba usizo kubantu abafuna ukulawula isisindo sabo.
- Kuqinisa amasosha omzimba: I-Oat bran iqukethe i-beta-glucans, okuyizinhlanganisela eziqinisa amasosha omzimba futhi zisize ekuvimbeleni izifo.
- Ithuthukisa impilo yenhliziyo: I-Oat bran inothile ngama-antioxidants nezinye izakhi ezingasiza ekunciphiseni ukuvuvukala emzimbeni futhi kuvimbele isifo senhliziyo.
Amaresiphi ane-oat bran kwasekuseni
I-Oat bran iyinketho enhle kakhulu ongayifaka esidlweni sakho sasekuseni ngenxa ye-fiber ephezulu kanye nokuqukethwe kwezakhi. Ngaphezu kwalokho, iguquguquka kakhulu futhi ingasetshenziswa ezinhlobonhlobo zokupheka. Nazi ezinye izinketho ukuze ujabulele lesi sithako ngendlela emnandi nenempilo:
- I-Oat Bran Smoothie: Ukwenza le smoothie, hlanganisa 1/2 inkomishi ye-oat bran nenkomishi engu-1 yobisi (kungaba eyenkomo noma yemifino), ubhanana kanye nesipuni soju. Hlanganisa konke kuze kube bushelelezi futhi uphake.
- Ama-pancake e-Oat Bran: Ukuze wenze la makhekhe, hlanganisa inkomishi engu-1 ye-oat bran, 1/2 inkomishi kafulawa kakolweni, ithisipuni elilodwa lempushana yokubhaka, isipuni esingu-1 sikashukela, nengcosana kasawoti endishini. Faka inkomishi engu-1 yobisi neqanda elingu-1 uhlanganise konke kuze kubushelelezi. Shisisa i-skillet ye-nonstick bese uthela enye ingxube ku-skillet. Pheka kuze kube amagwebu akheke phezu, bese upheqa i-pancake bese upheka olunye uhlangothi kuze kube yigolide.
- I-oatmeal ene-oat bran: Lungiselela i-oatmeal oyikhonzile ngokwemiyalelo yephakheji bese wengeza isipuni se-oat bran. Hlanganisa kahle futhi uphake nezithelo ezintsha, amantongomane kanye nedeshi yesinamoni.
- I-yogurt nge-oat bran: Xuba 1/2 inkomishi iyogathi engenalutho ne-1 isipuni soju kanye nezipuni ezimbili ze-oat bran. Khonza ngezithelo ezintsha kanye nembewu ye-chia.
- I-Oat Bran Muffins: Xuba inkomishi engu-1 ye-oat bran, 1 inkomishi kafulawa kakolweni, 1/2 inkomishi kashukela, ithisipuni elilodwa lempushana yokubhaka, nengcosana kasawoti endishini. Faka inkomishi engu-1 yobisi neqanda elingu-1 uhlanganise konke kuze kubushelelezi. Engeza izithelo ezintsha eziqoshiwe noma amantongomane uma uthanda. Thela ingxube ku-muffin tin bese ubhaka imizuzu engu-1-20 ekushiseni kwama-degrees Celsius angu-25.
Ngithemba ukuthi ngalolu lwazi ungafunda kabanzi mayelana nendlela yokuthatha i-oat bran nezici zayo.