Oat bran

Daga hatsi taso da oat bran, Layer na waje wanda ke rufe hatsi. Wannan ya fi fiber da furotin fiye da sauran hatsi da ƙananan carbohydrates, don haka da waɗannan abubuwa biyu su mai da shi ɗaya daga cikin manyan abincin da yanayi ke ba mu.

A tablespoon na oat bran samar mana da adadin kuzari 24 na makamashi. Mutanen da suke shan oat bran a kai a kai zasu taimaka guji maƙarƙashiya. 

Oat bran yana ba da fa'idodi da yawa ga jiki, bitamin B da zaren fiber. Nan gaba zamu fada muku menene nasu mafi girman kyawawan halaye.

Kadarorin hatsi

Abinci ne mai tsayi ma'adinai da bitamin. Protein, carbohydrates, da kuma fibanin abinci fiye da sauran hatsi. Don gram 100 na abinci zamu sami waɗannan ƙimar abubuwan gina jiki:

• Adadin kuzari 358
• Fat 8,7 gram.
• Tatsin mai mai gram 1,6.
• Fataccen mai mai gram 3,5.
• Polyunsaturated mai 3,6 gram.
• Carbohydrates 44,1 gram.
• Sugars 1,4 grams.
• Fiber mai cin abinci gram 16,5.
• Sunadaran 17,6 grams.

Godiya ga yawancin fiber, musamman fiber mai narkewa, yana sa mu ji daɗi da zarar mun cinye shi na dogon lokaci. Jinkirta jin yunwa kuma yana jinkirta shigar da sukari sannan yana rage yawan cholesterol.

Yana taimakawa wucewar hanji da hana maƙarƙashiya, da sauran cututtukan narkewar abinci da yawa. Gwargwadon shawarar yau da kullun na hatsin hatsi shine babban cokali biyu, uku, 40 na yau da kullun. Ana iya cakuda shi a cikin madara, kofi, yogurt, a cikin laushi, waina ko kek.

Amfanin oat bran

Abin da muka fi fifitawa game da bran shine nasa dukiyar satiatingSabili da haka, ɗayan albarkatu ne mafi amfani don rasa nauyi. Yana shan ruwa mai yawa kuma yana ƙaruwa da ƙarfi, yana faɗaɗa cikin ciki kuma yana rage yawan ci.

• Yana rage yawan matakan cholesterol.
• Yana hana ciwon suga. 
• Rage jin yunwa.
• Yana tsara jigilar hanji, yana hana ko saukaka maƙarƙashiya.
• Godiya ga ninka girmanta, yana taimaka wajan rage kiba domin muna jin sun koshi.

Idan aka wulakanta shi, zai iya zama kayan caloric, amma yana da cikakkun fa'idodi da abubuwan gina jiki ga jikin mu. Sabili da haka, ana ba da shawarar yawan cinsa na yau da kullun don samun kyawawan matakan fiber amma bai kamata a zalunce shi ba.

Oat bran don asarar nauyi

Aan shekaru kaɗan wannan abincin ya zama na zamani tsakanin ɓangarorin jama'a waɗanda ke neman rasa nauyi albarkacin Mista Dukan abincin da yake da rikici, wani likitan Faransa wanda ya ƙaddamar da sabuwar hanyar rage nauyi wanda yayi alƙawarin rasa nauyi mai yawa a cikin ɗan gajeren lokaci tare da tsarin abinci mai gina jiki.

Yawancin shawarwari da girke-girke dangane da wannan samfurin suna yawo akan Intanet, idan baza ku iya samun sa a kusan kowane shago ba ko kuma a cikin shagunan musamman na yau za mu iya samun sa a cikin duk sarƙoƙin manyan kantunan.

Nan gaba zamu gaya muku menene kyawawan halayenta waɗanda zasu taimaka muku rasa waɗancan kilo na ƙari.

• Hanyoyin hatsi na waje Suna ba da fa'idodi da abubuwan gina jiki masu yawa ga lafiyarmu. Adana cholesterol da kiyaye matakan sukarin jini a cikin dubawa.
• Yana da cikakken iko na halittaHatsi ne wanda, idan aka sha shi da adadi mai yawa, yana sa ƙara ya ninka har sau 20, yana sa mu ji daɗi na tsawon lokaci.
• Yana da matukar arziki a cikin fiberWannan yana taimaka mana mu daidaita hanyoyin wucewa ta hanji, yana rage shan kitse kuma yana ba mu jin ƙoshin lafiya da kuzari na dogon lokaci.
• Ya ƙunshi mucilageWannan yana nufin cewa oat bran yana inganta kuma yana saurin saurin metabolism. Bugu da kari, shima yana taimakawa wajen sha da gubobi.

Bran zai taimaka maka ka koshi har tsawon lokaci, saboda haka zaka guji tunanin abinci koyaushe kuma a hankali zaka fara rage kiba. Hakanan, yayin da yake jinkirta shayar da mai da sauri wanda zai ba jikin ku damar haɓaka waɗannan ƙarin fam.

El oat bran ana iya kasancewa tare kuma ana iya amfani dashi a cikin shirye-shiryen girke-girke da yawa don kada ku gaji da wannan abincin. Ga wasu ra'ayoyi:

• Haɗa tare da yogurts mai skimmed, shine madaidaicin madadin don fara ranar da kuzari.
• Saka tablespoan tablespoan karamin cokali a cikin madara mara ƙamshiWannan zai sanya wani irin ɗan romo mai daɗin ɗanɗano kuma hakan zai ƙosar da ku har zuwa lokacin abincin rana.
• A cikin ruwan 'ya'yan itace ko santsi, zaka iya sanya babban cokali a cikin ruwan da ka fi so ko santsi domin ya sami wani yanayin da kuma wani dandano. Wannan girgiza zai cika ku kuma zai taimake ku rasa nauyi.
• A cikin salads, zaka iya hada danyen oat dan bashi kwatankwacin salatinka.