Iyini i-bran kakolweni nokuthi isetshenziswa kanjani

izinzuzo zikakolweni bran

Ukwengeza i-bran kakolweni ekudleni kwakho okujwayelekile kungakunikeza izinzuzo eziningi zezempilo. Lo mkhiqizo wokudla, ocebile nge-fiber yokudla, udlala indima ebalulekile ekwenzeni ngcono ukusebenza kohlelo lokugaya ukudla. Kubalulekile ukuqaphela ukuthi ukufaka i-fiber eyengeziwe ekudleni kunenzuzo kakhulu ekugcineni ibhalansi yangaphakathi. Ngeshwa, abantu abaningi abafinyeleli ekudleni okunconyiwe kwansuku zonke kwamagremu angama-25. Lokhu kuntuleka kungabangela izinkinga ezifana nokuqothulwa nokuthuthukiswa kwezifo ezivuthayo zesikhathi eside.

Ngakho-ke, kulesi sihloko sizokutshela Iyini i-bran kakolweni nokuthi isetshenziswa kanjani.

Izinzuzo zokusebenzisa i-bran kakolweni

kakolweni bran

Iphrofayili ye-lipid emzimbeni womuntu ingathuthukiswa kakhulu ngokufaka i-bran kakolweni ekudleni. Lokhu kungenxa yokuthi i-bran kakolweni iqukethe inani elikhulu lamafutha e-unsaturated fatty acids, adlala indima ebalulekile ekuzuzeni isimo sokulinganisela nokunciphisa ukuvuvukala. I-International Journal of Molecular Sciences ishicilele ucwaningo olusekela lesi simangalo. Kubalulekile ukuqaphela, nokho, lokho Ukugcina ibhalansi efanele phakathi kwe-omega 3 ne-omega 6 ekudleni kwakho kubalulekile ukuze uzuze ngokugcwele izinzuzo zabo.

Ngokuphambene, i-bran kakolweni iwukudla okunikeza inani elikhulu lamaminerali abalulekile, ikakhulukazi i-phosphorus ne-iron. Lokhu kwakamuva kubalulekile ukuvimbela izinguquko ekuthuthweni komoya-mpilo ngaphakathi kwegazi. Eqinisweni, ukuntula okusansimbi isikhathi eside kuye kwabonakala kubangela i-anemia, isimo esibonakala ngokukhathala nokukhathala okungapheli.

Futhi, Lokhu kudla kunikeza amanani aphawulekayo we-fiber yokudla. Le ngxenye idlala indima ebalulekile ekuvimbeleni ukuphazamiseka okuhlukahlukene kokugaya ukudla. Izinzuzo zayo zidlulela ngalé kokukhuthaza ukugeleza kwamathumbu okuvamile nokuvimbela ukuqunjelwa; Iphinde idlale indima ebalulekile ekugcineni i-microbiota enempilo. Eqinisweni, isebenza njengomthombo obalulekile wamandla kumagciwane ahlala emgudwini wamathumbu, okhuthaza ukwanda kwawo.

Ngezinqubo zokuvutshelwa eziqhutshwa i-fiber, inani elibalulekile lama-fatty chain acids akhiqizwayo. Ucwaningo lwakamuva lubonisa ukuthi lezi zinto zinezakhiwo zokulwa nokuvuvukala. Badlala indima ebalulekile ku- ukuvikelwa ekuqaliseni kwezimo ezifana nesifo samathumbu esicasulayo kanye nokuphazamiseka okuhlukahlukene kwe-autoimmune.

Iyiphi indlela efanele yokusebenzisa i-bran kakolweni?

ukolweni bran

Ungathola i-wheat bran ezitolo ezinkulu kanye nezitolo zokudla zezempilo. Ivamise ukufika ngezikhwama, ngakho qiniseka ukuthi ufunda amalebula ukuze uqiniseke ukuthi iwumkhiqizo wokudla omsulwa ongenazo izithasiselo.

Ukulandela le ndlela kuqinisekisa inhlalakahle yomzimba. Kuyadingeka ukugcizelela ukuthi ukusetshenziswa ngokweqile kwalezi zakhi ekudleni kungaba nemiphumela emibi ekuhlukeni kwe-microbiota.

Ukwandisa izinzuzo ze-wheat bran, kunconywa kakhulu ukuyifaka ekudleni kwakho kwasekuseni. Kunezindlela zokupheka eziningi ezitholakalayo ezikuvumela ukuthi uqonde ngokugcwele izimfanelo zayo zezinzwa. Ibhanqa kahle kakhulu neyogathi nezinhlobonhlobo zezithelo, ithuthukisa okuqukethwe kwefayibha esidlweni. Ngokuyihlanganisa nama-probiotics namanye ama-antioxidant compounds, imvelo yangaphakathi iyathuthukiswa ngokwengeziwe.

Inhlanganisela kakolweni bran oats

igcinwe

I-Oats, okusanhlamvu okuhlangana kahle kakhulu ne-bran kakolweni, iqukethe inani elikhulu le-fiber encibilikayo. Ngaphakathi kwe-oats kunengxenye eyaziwa ngokuthi ama-beta-glucans.. Lezi zinhlanganisela zihlukaniswa njengama-prebiotics ngenxa yezinzuzo eziphawulekayo ze-microbiota.

Ngokuhlanganisa i-bran nama-oats, ukusebenza kwamathumbu kungathuthukiswa ngokuphumelelayo. Kodwa-ke, kubalulekile ukuqaphela ukuthi i-fiber nayo isebenza njenge-antinutrient, ikhawulela ukumuncwa kwamavithamini namaminerali athile. Ngakho-ke, akunconywa ukweqa umthamo wansuku zonke onconywayo futhi udle amanani amaningi ngokweqile.

Izinzuzo zokufaka i-bran kakolweni ekudleni kwakho

Ukufaka i-bran kakolweni ekudleni kubhekwa kabanzi njengenzuzo enkulu enhlalakahleni evamile. Lo mkhiqizo wemvelo oyingqayizivele wekhwalithi ephezulu Ingasetshenziswa nsuku zonke ukwanelisa ngempumelelo izidingo ze-fiber zomzimba.

Ngokuthatha izinyathelo zokuvimbela, kungenzeka ukugwema ukuvela kwezifo eziningi ezingapheli neziyinkimbinkimbi, kuhlanganise nalezo ezithinta ukusebenza kahle komgudu wokugaya ukudla. Eqinisweni, izigameko zalezi zimo zikhula kancane kancane phakathi kwabantu emazweni athuthukile.

Kubalulekile ukuqaphela ukuthi kunezimo ezithile lapho kungase kube usizo ukukhawulela ukusetshenziswa kwefayibha okwesikhashana. Esinye sezimo lapho lokhu kungase kusebenze lapho kuvela isimo se-dysbiosis. Nokho, ezimweni ezinjalo, Kunconywa ukuthi uthintane nochwepheshe bokudla okunomsoco ongaklama uhlelo olufanele lokubuyisela ibhalansi yangaphakathi kuyilapho unciphisa izingozi ezingaba khona.

I-wheat bran inenzuzo ngempela ekwehleni kwesisindo njengoba isiza ekushiseni ngempumelelo ama-calories nobuthi emzimbeni. Naphezu kokuqukethwe kwayo okuphezulu kwe-carbohydrate, i-bran kakolweni ayibangeli ukuzuza kwesisindo. Eqinisweni, okuqukethwe kwayo kwe-fiber kusiza ukumuncwa kwezakhi ezibalulekile, kuyilapho kunciphisa amazinga e-cholesterol embi futhi kulawula ushukela wegazi.

Ngezimfanelo zayo eziyingqayizivele, i-wheat bran inekhono elimangalisayo lokufaka umuzwa wokusutha, okwenza kube ingxenye enhle kakhulu yokulahlekelwa isisindo kanye nempahla ebalulekile yokugcina uhlelo lokudla okunomsoco.

I-bran kakolweni, ekuphakeni kwe-100 g, inikeza cishe ama-calories angu-216. Ingafakwa esimisweni sakho sasekuseni noma sasemini, kodwa ukudla okusesilinganisweni kwesipuni esisodwa kuya kwezimbili ngosuku kuzoqinisekisa ukuthi uhlangabezana nezidingo zomzimba wakho zama-carbohydrate ngaphandle kokweqa.

Ukuqinisekisa ukudla okunempilo, izazi zokudla zincoma a ukudla kwansuku zonke okungengaphezu kwamagremu angu-25 efayibha, nakuba futhi kuqokomisa ukubaluleka kokudla okungenani amagremu ayi-12. Ukwengeza, kubalulekile ukuthi uhlale unamanzi amaningi uma ufaka i-fiber ekudleni kwakho, njengoba lokhu kuzosiza ezindaweni zayo zokuhlanza kanye nemiphumela evuthayo yekhalori.

Ngithemba ukuthi ngalolu lwazi ungafunda kabanzi mayelana nokuthi i-bran kakolweni iyini nokuthi ungayisebenzisa kanjani.