Bran shine samfurin da ke da kyawawan halaye masu gina jiki, yana ba da jin cikewar tsawon lokaci kuma baya canzawa zuwa ɗakunan ajiya. Mafi mashahuri nau'ikan bran sune alkama, oat, hatsin rai da masara. Shinkafa, linse, buckwheat da sha'ir ba su da amfani sosai. Bran yana ƙunshe da saƙo na musamman na kayan amfani masu amfani da zaren abinci waɗanda ke inganta aikin jiki gabaɗaya kuma suna taimakawa ga rage nauyi.
Menene
Mutane galibi suna ji game da fa'idodi masu amfani da magani na ƙwanƙwasa, amma ba kowa ya san menene ba. Bran shine samfurin daga sarrafa dukkanin garin alkama.
Bran shine harsashi mai wuya (fata) na ƙwayar hatsi ko ƙwayar ƙwaya. An cire kwasfa mai ƙarfi daga hatsi yayin aiwatar da matatar (nika) da bleaching, kuma kusan fiber na kayan lambu 100% ne.
Ruwan hatsi ya banbanta a matakin niƙa kuma yana iya zama m, a cikin wannan yanayin bran yana da ƙarfi, kuma yana da kyau, to ana kiran samfurin da lafiya.
Bran kusan jikin mutum ba ya shafan shi, sabili da haka, baya haifar da karɓar nauyi, amma yana haifar da jin daɗin ƙoshin lafiya. Wucewa ta cikin esophagus, sai bran ya fara zama a ciki ya kumbura, sannan kuma ya bi ta hanjin cikin hanzari, a lokaci guda yana cire kayayyakin lalata, gubobi da gubobi.
Abun da ke ciki, BZHU da abun cikin kalori
Dogaro da nau'in bran, abun da ke cikin sunadarai, abun cikin kalori na samfurin da rabon BZHU. Bran lafiyayyen kaya ne, dole ne a sanya shi cikin abincin mutanen da ke bin lafiyayyen abinci mai kyau (PP), da kuma 'yan wasa saboda wadataccen abun ciki na fiber, bitamin da ma'adinai a cikin abubuwan.
Nimar abinci mai gina jiki ta mafi yawan nau'ikan iri na bran na 100 g:
| Iri-iri | Fiber na abinci, g | Kalori abun ciki, kcal | Sunadarai, g | Carbohydrates, g | Mai, g |
| Oat | 15,3 | 245,6 | 17,4 | 50,6 | 7,1 |
| Shinkafa | 20,9 | 315,8 | 13,3 | 28,6 | 20,7 |
| Lilin | – | 250,1 | 30,1 | 9,9 | 10,1 |
| Alkama | 43,5 | 165,5 | 16,1 | 16,7 | 3,8 |
| Rye | 43,5 | 114,3 | 12,3 | 8,6 | 3,4 |
| Masara | 79,1 | 223,6 | 8,3 | 6,7 | 0,9 |
15 g na bran ana sanya shi a cikin babban cokali, sabili da haka, ana lissafin abun cikin kalori na wannan adadin dangane da nau'in samfurin.
Rabon BZHU a kowace gram 100, bi da bi:
| Bran | BZHU |
| Masara | 1/0,1/0,9 |
| Rye | 1/0,3/0,7 |
| Alkama | 1/0,2/1 |
| Lilin | 1/0,3/0,4 |
| Shinkafa | 1/1,7/2,2 |
| Oat | 1/0,4/2,8 |
Rye, oat, da alkamar alkama sun fi dacewa da abinci mai gina jiki.
Abubuwan haɗin sunadarai na bran a cikin 100 g an gabatar da su azaman tebur:
| Sunan abubuwa | Oat | Shinkafa | Alkama | Rye | Masara |
| Selenium | 45.2 mgg | 15.6mc | 77.5 MG | – | 16.8 mcg |
| Ironarfe | 5.42 MG | 18.55 MG | 14.1 mg | 10,1 MG | 2.8 MG |
| Tagulla | 0,4 MG | 0.79 MG | 0.99 MG | 0.8 MG | 0.3 MG |
| Manganisanci | 5.56 MG | 14.3 MG | 11.4 MG | 6.9 MG | 0.14 MG |
| Potassium | 566,1 mg | 1484 mg | 1256 MG | 1206 mg | 44.1 mg |
| Magnesium | 235,1 mg | 782 MG | 447.8 mg | 447,6 mg | 63.5 mg |
| Phosphorus | 734,1 mg | 1676 mg | 951,1 mg | 310,1 mg | 72.1 MG |
| Alli | 57.8 MG | 56 MG | 151 mg | 229,2 mg | 41.6 mg |
| Sodium | 4.1 MG | 5 MG | 8.1 MG | 61,0 mg | 7.2 MG |
| Thiamine | 1.18 MG | 2.8 MG | 0.76 MG | 0.53 MG | 0.02 MG |
| Choline | 32,1 mg | 32.3 MG | 74.3 MG | – | 18.2 mg |
| Vitamin PP | 0.94 MG | 33,9 mg | 13.6 MG | 2.06 MG | 2.74 MG |
| Vitamin B6 | 0.17 MG | 4.1 MG | 1,3 MG | – | 0.16 MG |
| Vitamin E | 1.01 MG | 4.9 MG | 10.3 MG | 1,6 MG | 0.43 MG |
| Vitamin K | 3.3 μg | 1.8 μg | 1.9 μg | – | 0.32 μg |
Bugu da kari, kowane nau'in kayan abinci yana dauke da babban zare, tsire-tsire masu tsire-tsire, da kuma poly- da kuma sunadarai masu kitse mai yawa.
Amfanin Bura ga jiki
Vitamin, zare, da kuma micro-da macroelements, waɗanda suke ɓangare ne na dukkan branan itace, suna da amfani ga jikin mace da na miji, sune:
- Amfani da tsinkayen tsaran shi kaɗai ko a matsayin ƙari na abinci, alal misali, a cikin burodi, yana aiki ne a matsayin rigakafin cututtuka irin su cututtukan ciki da na yau da kullun.
- Samfurin yana saukar da matakin "mummunan" cholesterol a cikin jini kuma yana daidaita karfin jini.
- Bran yana aiki azaman matakan kariya don ci gaban atherosclerosis.
- Abubuwan amfani masu amfani na bran a cikin ciwon sukari mellitus sun haɗa da sakamako mai tasiri akan raunin sitaci a cikin jini da kuma ikon saukar da alamun glycemic na samfurin.
- Kuna iya rasa ƙarin fam ta hanyar haɗa da bran, kamar su hatsin rai ko alkama, a cikin abinci, ta rage yunwa.
- Bran yana ƙarfafa metabolism. Fiber da kanta ba ya aiwatar da aikin kona kitse mai subcutaneous, amma kai tsaye yana shafar sanadiyyar nauyin da ya wuce kima, wato, tsarin rayuwa.
- Aikin zuciya zai inganta idan ka ɗauki kwasfa mai wuya na hatsi a kalla sau biyu a mako. Za a cire ruwa mai wuce gona da iri daga jiki kuma kumburin ciki zai sauko.
- Samfurin yana da amfani ga hauhawar jini, tunda yana da kayan vasodilating.
- Bran (kowane iri: masara, flaxseed, shinkafa, oat, da dai sauransu) yana da tasirin warkewa a hanji, yana magance maƙarƙashiya kuma yana cire gubobi da gubobi daga cikin hanji. Tare da amfani da tsari, samfurin yana daidaita tsarin narkewa gabaɗaya.
Ana ba da shawarar cin bawon hatsi yayin lokacin murmurewa bayan mummunan rashin lafiya ko tiyata, da kuma bayan gajiyar wasanni marathons ko gasa.
Bulaliyar da ta fi amfani ita ce milled, maimakon taƙama, saboda ana iya saka sikari, gishiri, ko ɗanɗano masu dandano a ƙarshen. Samfurin mai inganci ba shi da kamshi kuma ba shi da ɗanɗano.
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Yadda ake shan bran lokacin rasa nauyi
Ba za ku iya cin bran a cikin adadi mara iyaka ba, duk da yawan wadatattun kayan samfurin. Yana da kyau a dauki samfurin slimming a cikin adadin gram 20-40 a kowace rana, amma ba za a kara ba.
An ba da bawo na hatsi kawai a haɗe da ruwa, in ba haka ba ba za a sami sakamako mai fa'ida ba. Wajibi ne a ɗauki bran (oat, hatsin rai, da sauransu), zuba tafasasshen ruwa, a bar shi na mintina 20-30. Sa'annan ku zubar da ruwa mai yawa sannan kawai sai a kara wa kowane jita-jita.
Fiber mai cin abinci, wanda ke ba da gudummawa ga tsarin slimming, yana aiki ne kawai idan samfurin yana ɗaukar danshi kuma yana ƙaruwa da ƙarfi.
Abincin farko da aka fara amfani da shi ga babban mutum zai fara ne da karamin cokali 1 a rana, kuma bayan an shafe makonni 2 ana shan abincin zai iya zama cokali 2 a rana.
Hanyar rasa nauyi an kara saboda gaskiyar cewa kwasfa masu wuya na hatsi suna inganta aikin hanji, inganta haɓaka ƙarancin ruwa daga jiki da hanzarta metabolism. Bayan cin abinci tare da ruwan ciki a cikin ciki, jin ƙoshin yana ci gaba na dogon lokaci - ƙwayar tana kumbura kuma ta cika yawancin nauyin ciki.
Akwai nau'ikan abinci daban-daban masu amfani da samfurin, amma a cikin kowannensu bran akwai hanyar taimako, kuma ba shine tushen tushen kuzari ba kuma ba kawai abinci ba.
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Lalacewar bran ga lafiya da contraindications
Fiye da shan burodin yau da kullun na iya haifar da sakamako mai illa da cutar da lafiyar ɗan adam. An hana shi yin amfani da kowane irin nau'ikan bran idan ya zama abin da ya shafi cututtukan da ke tafe:
- gastritis;
- ciki miki;
- ciwon ciki.
Bayan tsanantawa ya wuce, zaka iya mayar da buran zuwa abinci a cikin adadin cokali 1. Kari akan haka, an hana shi cin abincin idan kuna rashin lafiyan hatsi.
Yin amfani da kayan cikin tsari zai haifar da cututtukan ciki, yawan kumburi, rashin narkewar abinci, hypovitaminosis.
Intakeara yawan ci na yau da kullun na yiwuwa ne kawai akan shawarar mai gina jiki, kuma ana bada shawarar yin hakan a hankali.
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Sakamakon
Bran shine lafiyayyen kayan abinci wanda yake taimaka maka rage nauyi da kiyaye jikinka bayan ka cimma nasarar da ake buƙata. Amfani da samfurin cikin tsari zai sami sakamako mai kyau akan lafiya, haɓaka hanzari da daidaita aikin hanji. Bran yana da wadataccen fiber, abubuwan abinci da na tsire-tsire masu tsire-tsire, bitamin da ƙananan- da macroelements waɗanda suke da muhimmanci don aikin jiki da kyau.
