Oat bran

Ukusuka kwi-oats kuvela i-oat branumaleko wangaphandle ogquma iinkozo. Oku kunefayibha kunye neeprotheyini kunezinye ukutya okuziinkozo kunye nee-carbohydrate ezingaphantsi, ukuze ezi zinto zimbini zikwenze kube kokunye ukutya okuphezulu esikunikwa yindalo.

Isipuni se-oat bran sisinika ii-calories ezingama-24 zamandla. Abantu abahlala bethatha i-oat bran baya kunceda ukuphepha ukuqhina. 

I-Oat bran ibonelela ngezibonelelo ezininzi zomzimba, iivithamini ze-B kunye nezixa ezikhulu zefayibha. Emva koko sikuxelela into yabo iimpawu ezintle.

Iipropathi ze-oat bran

Kukutya okuphezulu izimbiwa kunye nomxholo weevithamini. Iiprotheyini, ii-carbohydrate, kunye nefayibha yokutya ngakumbi kunezinye iinkozo. Kwiigram ezili-100 zokutya siya kufumana la maxabiso esondlo:

• Iikhalori ezingama-358.
• Amafutha 8,7 amagremu.
• Amafutha agcwalisiweyo i-1,6 gram.
• Amanqatha e-monounsaturated 3,5 gram.
• Amafutha e-Polyunsaturated 3,6 gram.
• IiCarbohydrate 44,1 iigrem.
• Iswekile iigram eziyi-1,4.
• Ifayibha yokutya i-16,5 yeegram.
• Iiprotheni 17,6 gram.

Ngombulelo kwinani elikhulu lefayibha, ngakumbi ifayibha enyibilikayo, isenza siziva sigcwele xa siyigqibile ixesha elide. Ukulibazisa indlala kunye nokucotha ukufana kweswekile kwaye kunciphisa amanqanaba e-cholesterol.

Inceda ukuhamba kwamathumbu kunye nokuthintela ukuqhina, kunye nezinye izifo zokugaya ukutya. Umthamo wemihla ngemihla we-oat bran ngowama-XNUMX ukuya kwemithathu yeepunipuni, oko kukuthi, Iigrama ezingama-40 yonke imihla. Ingatyiwa ixutywe kubisi, ikofu, iyogathi, kwii-smoothies, iikeyiki okanye iikeyiki.

Izibonelelo ze-oat bran

Eyona nto siyigqamisa kakhulu malunga ne-bran yeyayo ukuhambisa ipropathiKe ngoko, sesinye sezixhobo ezisetyenzisiweyo ukunciphisa umzimba. Ifunxa isixa esikhulu samanzi kwaye yonyusa umthamo wayo, iyanda kwi isisu kwaye kunciphisa ukutya.

• Yehlisa amanqanaba aphezulu e-cholesterol.
• Uthintela isifo seswekile. 
• Yehlisa indlala.
• Ilawula i ukuhamba kwamathumbu, kuthintela okanye kunciphisa ukuqhina.
• Enkosi ku phinda-phinda umthamo wayo, iyanceda ukunciphisa umzimba kuba siziva sigcwele.

Ukuba iyasetyenziswa gwenxa, inokuba yimveliso yekhalori, kodwa inezibonelelo ezifanelekileyo kunye nezondlo zomzimba wethu. Ke ngoko, ukusetyenziswa kwayo rhoqo kuyacetyiswa ukuba kufumaneke amanqanaba afanelekileyo efayibha kodwa akufuneki kuxhatshazwe.

Oat bran ukunciphisa umzimba

Kwiminyaka embalwa oku kutya kuye kwayinto esefashonini phakathi kwecandelo loluntu elalifuna ukunciphisa ubunzima bokubulela ku Ukutya okunempikiswano kaMnu. Dukan, ugqirha ongumFrentshi owasungula indlela entsha yokunciphisa umzimba ethembise ukunciphisa umzimba ngexesha elincinci ngesicwangciso sokutya seprotein.

Izixa ezikhulu zeengcebiso kunye neeresiphi ezisekwe kule mveliso zijikeleza kwi-Intanethi, ukuba awuyifumani phantse kuyo nayiphi na ivenkile okanye kwiivenkile ezizodwa namhlanje singayifumana kuzo zonke iivenkile ezinkulu.

Okulandelayo siza kukuxelela ukuba zeziphi izinto ezilungileyo ezinokukunceda ukuba uphulukane nezo kilos zongezelelweyo.

• Imaleko yangaphandle yehabile Banikezela ngezibonelelo ezinkulu kunye nezondlo kwimpilo yethu. Ilawula i-cholesterol kwaye igcina amanqanaba eswekile egazini ejonge.
• Luhlobo lwendalo olunamandlaKukutya okuziinkozo okuthi, ukuba kutyiwe ngesixa esikhulu samanzi, kwenza ivolumu yonyuke ukuya kumaxesha angama-20 ngaphezulu, isenza sizive sigcwele ixesha elide.
• Ityebile kakhulu ifayibhaOku kusinceda ukulawula ukuhamba kwamathumbu, kunciphisa ukufunxwa kwamafutha kwaye kusinika imvakalelo yokuhlutha kunye namandla ixesha elide.
• Iqulethe i-mucilageOku kuthetha ukuba i-oat bran iphucula kwaye ikhawulezisa imetabolism. Ukongeza, inegalelo ekufunxweni kweetyhefu.

I-bran iyakukunceda uzive uhluthi ixesha elide, ke uya kuthintela ukucinga ngokutya ngalo lonke ixesha kwaye ke ngokuthe ngcembe uya kuqala ukunciphisa umzimba. Kwakhona, njengoko ilibazisa ukufunxwa kwamafutha kunye nokukhawulezisa imetabolism eya kuthi inike umzimba wakho amandla okunyusa iiponti ezingaphezulu.

El i-oat bran inokuhamba kunye kwaye inokusetyenziswa kumalungiselelo amaninzi okupheka ukuze ungadinwa koku kutya. Nazi ezinye izimvo:

• Hlanganisa nee yogurts ezinqatyisiweyo, yindlela efanelekileyo yokuqala usuku ngamandla.
• Beka amacephe ambalwa kubisi olunamafuthaOku kuyakwenza uhlobo lwesidudu esimnandi kakhulu ukungcamla kwaye oko kuya kukuhluthisa kude kube lixesha lesidlo sasemini.
• Kwiijusi okanye kwii-smoothies, unokongeza icephe kwincindi oyithandayo okanye ismoothie ukuze ibe nolunye uhlobo lokunambitheka kunye nolunye uhlobo lwencasa. Oko kushukuma kuya kukugcwalisa kwaye kukunciphise ubunzima.
• Kwiisaladi, unokongeza i-oat bran eluhlaza ukunika ukubamba okwahlukileyo kwiisaladi zakho.