Oat bran

Kubva kune oats kunomuka iyo oat branrukoko rwekunze rwunofukidza zviyo. Izvi zvine fiber yakawanda uye mapuroteni kupfuura zvimwe zviyo uye makabhohaidhiretsi mashoma, zvekuti nezvinhu zviviri izvi vanozviita chimwe chezvikafu zvepamusoro izvo zvisikwa zvinotipa.

Supuni yeoat bran inotipa makumi maviri nemaviri emagetsi. Vanhu vanogara vachibata oat bran vachabatsira kudzivirira kuvharirwa. 

Oat bran inopa akawanda mabhenefiti kumuviri, B mavhitaminzi uye hombe fiber. Tevere tinokuudza izvo zvavo hunhu hukuru.

Zvivakwa zveoat bran

Icho chikafu chine yakakwira chicherwa uye vhitamini zvemukati. Mapuroteni, makabhohaidhiretsi, uye zvakawanda zvekudya fiber kupfuura zvimwe zviyo. Kwemagiramu zana ezvekudya isu tinowana aya maitiro ehutano:

• 358 macalorie.
• Mafuta 8,7 magiramu.
• Mafuta akaguta 1,6 gramu.
• Monounsaturated mafuta 3,5 gramu.
• Mafuta ePolyunsaturated 3,6 gramu.
• Carbohydrate 44,1 gramu.
• Shuga 1,4 magiramu.
• Chikafu fiber 16,5 gramu.
• Mapuroteni 17,6 gramu.

Kutenda kune huwandu hwakawanda hwefibre, kunyanya inogadziriswa fiber, zvinoita kuti tinzwe kuzara kana tangoishandisa kwenguva yakareba. Kunonoka kunzwa kwenzara uye kunononoka kudzikisira shuga uye inoderedza cholesterol mwero.

Inobatsira kufamba kwemukati uye inodzivirira kupatira, pamwe nezvimwewo zvirwere zvakawanda zvekudya. Iyo yakakurudzirwa zuva nezuva dhayeti yeoat bran ndeye maviri kana matatu ekumusoro mashupuni, ndokuti, 40 zuva nezuva gramu. Inogona kudyiwa yakavhenganiswa mumukaka, kofi, yogati, mune smoothies, makeke kana mapakeji.

Zvakanakira oat bran

Zvatinonyanya kuratidza nezve bran bran ndeiri kuguta pfumaNaizvozvo, ndechimwe chezvinhu zvinoshandiswa zvakanyanya kuderedza uremu. Inotora huwandu hwakawanda hwemvura uye inowedzera huwandu hwayo, inowedzera mu mudumbu uye kunoderedza kudya.

• Inoderedza yakakwira cholesterol mazinga.
• Inodzivirira chirwere cheshuga. 
• Inoderedza kunzwa kwenzara.
• Inodzora iyo mudumbu, Inodzivirira kana kubvisa kuzvimbirwa.
• Kutenda ku wedzera huwandu hwayo, inobatsira kudzikisa huremu nekuti tinonzwa kuzara.

Kana ikashungurudzwa, inogona kuve chigadzirwa chekhalori, asi ine mabhenefiti akakwana uye zvinovaka muviri kumuviri wedu. Naizvozvo, mashandisiro ayo enguva dzose anokurudzirwa kuwana iwo mazinga akanaka efaibha asi haafanire kushungurudzwa

Oat bran yekuderedza uremu

Kwemakore mashoma chikafu ichi chakave chinoshamisira pakati pechikamu chevanhu icho chakatsvaga kudzikisa huremu nekuda kweiyo Kudya kunopokana kwaVaDukan, ChiFrench chiremba akatanga nzira nyowani yekuderedza uremu iyo yakavimbisa kurasikirwa nehuremu hwakawanda munguva pfupi neprotein chirongwa chekudya.

Hwakawanda huwandu hwemazano uye mabikirwo akavakirwa pachigadzirwa ichi anotenderera paInternet, kana iwe usinga kwanise mune chero chitoro kana chete muzvitoro zvine hunyanzvi nhasi tinogona kuiwana mumaketani ese ezvitoro.

Tevere isu tinokuudza iwe kuti ndeapi kunaka kwayo kuchakubatsira iwe kurasikirwa iwo ekuwedzera kilos.

• Iwo ekunze matanda eoats Ivo vanopa mabhenefiti makuru uye zvinovaka muviri kune hutano hwedu. Inodzora cholesterol uye inochengetedza mashuga eropa mukutarisa.
• Iyo ine simba yakasikwa satiatingIcho chibage icho, kana chikadyiwa neakawanda mvura, chinoita kuti iro vhoriyamu riwedzere kusvika kakapetwa makumi maviri zvakapetwa, zvichiita kuti tinzwe kuzara kwenguva yakareba.
• Yakapfuma kwazvo mu fiberIzvi zvinotibatsira kugadzirisa matumbo ekufambisa, kunonoka kutora kwemafuta uye kunotipa kunzwa kwekuguta uye simba kwenguva yakareba.
• Inosanganisira mucilageIzvi zvinoreva kuti oat bran inovandudza uye inomhanyisa metabolism. Uye zvakare, zvinobatsirawo mukumwa kwehupfu.

Iyo bran ichakubatsira iwe kunzwa kuguta kwenguva yakareba, saka iwe unodzivirira kufunga nezvechikafu nguva dzese uye nekudaro unozotanga zvishoma nezvishoma kudzikira huremu. Zvakare, sezvo ichinonoka kuiswa kwemafuta uye ichimhanyisa metabolism iyo ichapa muviri wako simba rekuburitsa iwo mamwe mapaundi.

El oat bran inogona kuperekedzwa uye inogona kushandiswa mukugadzirira zvakawanda zvekugadzirira kuti usazoneta nechikafu ichi. Heano mamwe mazano:

• Sanganisa nema skimmed yogurts, ndiyo imwe nzira yakanaka yekutanga zuva nesimba.
• Isa mashipuni mashoma mumukaka wakakoraIzvi zvinogadzira mhando yeporridge iyo inonakidza kwazvo kuravira uye ichakugutsa iwe kusvika panguva yemasikati.
• Mune majusi kana smoothies, iwe unogona kuwedzera chipunu pasipuni yako yaunofarira kana smoothie kuitira kuti igone kuve nehumwe hunyoro uye kumwe kunhuhwirira. Iko kuzunza kuchakuzadza iwe uye kuchakubatsira iwe kuonda.
• Mune masaradhi, iwe unogona kuwedzera mbishi oat bran kuti upe akasiyana bata kune ako masaladi.