Bran yog cov khoom lag luam uas muaj cov khoom noj muaj txiaj ntsig zoo, muab qhov zoo nkaus li lub sijhawm ntev thiab tsis hloov mus rau hauv cov khoom muaj rog. Cov hom nrov tshaj plaws ntawm cov ceg tawv yog nplej, oat, rye thiab pob kws. Cov txhuv, linseed, buckwheat thiab barley yog qhov tsis muaj txiaj ntsig. Bran muaj cov tshwj xeeb cov txiaj ntsig zoo thiab kev noj haus fiber ntau uas ua rau kev ua haujlwm ntawm lub cev tag nrho thiab pab txhawb kom yuag.
Nws yog dab tsi
Cov neeg feem ntau tau hnov txog cov txiaj ntsig zoo thiab muaj tshuaj ntawm cov ceg, tab sis tsis yog txhua tus paub tias nws yog dab tsi. Bran yog qhov txiaj ntsig ntawm kev ua tiav cov hmoov txhuv nplej ua tiav.
Bran yog lub tawv tawv (tawv nqaij) ntawm cov noob nplej los yog cov noob qoob noob. Lub plhaub tawv yog tshem tawm cov noob nplej hauv cov txheej txheem ntawm kev ua kom zoo (sib tsoo) thiab tshuaj dawb, thiab yuav luag 100% zaub fiber ntau.
Cov nplej rind sib txawv nyob rau theem ntawm kev sib tsoo thiab tuaj yeem ua kom ntxhib, nyob rau hauv rooj plaub twg tus cag yog ntxhib, thiab zoo, ces qhov by-product hu ua zoo.
Bran yog xyaum tsis tau nqus los ntawm tib neeg lub cev, thiab yog li ntawd, tsis ua rau lub cev qhov hnyav, tab sis tsim kev xav ntawm satiety. Kis dhau ntawm txoj hlab pas, cov ceg ua ntej pib tawm hauv lub plab thiab o tuaj, thiab tom qab ntawd dawb dhau los ntawm txoj hnyuv, tib lub sijhawm tshem tawm cov khoom lwj, cov kab mob toxins thiab co toxins.
Kev Sau, BZHU thiab cov ntsiab lus calories
Ua raws li hom xau, cov tshuaj lom neeg muaj pes tsawg leeg, cov ntsiab lus calorie ntawm cov khoom thiab qhov sib piv ntawm BZHU hloov. Bran yog cov khoom lag luam muaj txiaj ntsig, nws yuav tsum muaj nyob hauv kev noj haus ntawm cov tib neeg uas ua raws li kev noj qab haus huv thiab kev noj haus zoo (PP), nrog rau cov neeg ncaws pob vim cov ntsiab lus muaj fiber ntau, vitamins thiab minerals hauv qhov muaj pes tsawg leeg.
Tus nqi noj haus ntawm cov feem ntau ntau yam ntawm ceg hauv ib 100 g:
| Ntau yam | Kev noj haus fiber ntau, g | Cov ntsiab lus calorie, kcal | Cov muaj protein, g | Cov roj nplej, g | Rog, g |
| Oat | 15,3 | 245,6 | 17,4 | 50,6 | 7,1 |
| Mov | 20,9 | 315,8 | 13,3 | 28,6 | 20,7 |
| Ntaub pua txaj | – | 250,1 | 30,1 | 9,9 | 10,1 |
| Cov nplej | 43,5 | 165,5 | 16,1 | 16,7 | 3,8 |
| Rye | 43,5 | 114,3 | 12,3 | 8,6 | 3,4 |
| Pob kws | 79,1 | 223,6 | 8,3 | 6,7 | 0,9 |
15 g ntawm bran muab tso rau hauv lub rooj noj mov, yog li ntawd, cov ntsiab lus tsis muaj calorie ntawm cov nyiaj no yog xam raws li cov khoom lag luam.
Qhov sib piv ntawm BZHU ib 100 grams, feem:
| Kwv Tuag | BZHU |
| Pob kws | 1/0,1/0,9 |
| Rye | 1/0,3/0,7 |
| Cov nplej | 1/0,2/1 |
| Ntaub pua txaj | 1/0,3/0,4 |
| Mov | 1/1,7/2,2 |
| Oat | 1/0,4/2,8 |
Rye, oat, thiab nplej nplej tau zoo tshaj plaws rau kev qhia zaub mov kev noj haus.
Tshuaj lom neeg muaj pes tsawg leeg ntawm xua rau 100 g yog nthuav tawm hauv daim ntawv ntawm lub rooj:
| Lub npe ntawm cov khoom | Oat | Mov | Cov nplej | Rye | Pob kws |
| Selenium | 45,2 mcg | 15.6 mcg | 77,5 mg | – | 16,8 mcg |
| Hlau | 5.42 mg | 18,55 mg | 14,1 mg | 10,1 mg | 2,8 mg |
| Tooj liab | 0,4 mg | 0.79 mg | 0.99 mg | 0,8 mg | 0.3 mg |
| Mangas Yaj | 5.56 mg | 14,3 mg | 11,4 mg | 6.9 mg | 0.14 mg |
| Qab Zib | 566.1 mg | 1484 mg | 1256 mg | 1206 mg | 44,1 mg |
| Hlau nplaum | 235,1 mg | 782 mg | 447,8 mg | 447.6 mg | 63,5 mg |
| Phus Thas | 734,1 mg | 1676 mg | 951,1 mg | 310,1 mg | 72,1 mg |
| Tshuaj calcium | 57,8 mg | 56 mg | 151 mg | 229,2 mg | 41.6 mg |
| Kev 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 |
Tsis tas li ntawd, txhua hom khoom muaj cov khoom siv fiber ntau, tsob nroj fiber, thiab poly- thiab monounsaturated fatty acids.
Cov txiaj ntsig ntawm bran rau lub cev
Cov vitamins, fiber ntau, thiab micro-thiab loj heev, uas yog ib feem ntawm txhua tus ceg tawv, muaj txiaj ntsig zoo rau poj niam thiab txiv neej lub cev, uas yog:
- Kev siv cov nyom ib leeg los yog kev noj zaub mov noj, piv txwv li, hauv khob cij, ua txoj haujlwm tiv thaiv kab mob xws li mob thuv plab thiab diverticulosis.
- Cov khoom lag luam txo qis qib "tsis zoo" cov roj (cholesterol) hauv cov ntshav thiab normalizes cov ntshav siab.
- Bran ua haujlwm pab tiv thaiv kev txhim kho atherosclerosis.
- Cov txiaj ntsig zoo ntawm cov ceg hauv cov ntshav qab zib mellitus muaj txiaj ntsig zoo ntawm kev tawg ntawm cov hmoov txhuv nplej hauv cov ntshav thiab muaj peev xwm qis glycemic index ntawm cov khoom.
- Koj tuaj yeem poob phaus ntxiv yog tias koj suav cov xua, piv txwv li rye lossis nplej, hauv cov khoom noj los ntawm kev txo kev tshaib plab.
- Ceg txhawb cov metabolism. Fiber los ntawm nws tus kheej tsis yog pib ua cov txheej txheem ntawm kev hlawv cov nqaij rog subcutaneous, tab sis nws ncaj qha cuam tshuam qhov ua rau qhov hnyav tshaj, uas yog, cov txheej txheem metabolic.
- Kev ua haujlwm ntawm lub siab yuav txhim kho yog tias koj nqa lub plhaub tawv ntawm cov nplej tsawg kawg ob zaug ntawm ib lub lim tiam. Kev haus dej ntau dhau yuav tshem tawm ntawm lub cev thiab puffiness yuav los.
- Cov khoom yog pab rau kev kub siab, raws li nws muaj cov vasodilating khoom.
- Bran (txhua yam: pob kws, flax, mov, oat, thiab lwm yam) muaj cov nyhuv ua rau txoj hnyuv, ua rau tawv ncauj thiab tshem tawm cov co toxins thiab co toxins ntawm cov nyuv. Nrog rau kev siv kom zoo, cov khoom ua rau cov plab zom mov tag nrho.
Nws raug nquahu kom noj lub plhaub taum pauv thaum lub sijhawm rov qab los tom qab muaj mob lossis phais mob, nrog rau kev ua kis las lossis kev sib tw sab nraud.
Cov xaum uas muaj txiaj ntsig zoo tshaj plaws yog milled, ntau dua li granulated, txij li qab zib, ntsev los yog tsw qab ntxiv yuav ntxiv rau tom kawg. Cov khoom zoo yog xyaum tsis hnov tsw thiab tsis muaj lub suab hnov zoo.
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Yuav ua li cas thiaj li coj tau thaum poob phaus
Koj tsis tuaj yeem noj cov ceg hauv qhov tsis muaj ntau, txawm hais tias daim ntawv teev cov khoom muaj txiaj ntsig tseem ceeb ntawm cov khoom. Nws yog qhov tseeb yuav noj cov zaub mov me me hauv qhov ntau npaum li 20-40 grams tauj ib hnub, tab sis tsis muaj ntxiv.
Lub plhaub ntawm cov nplej yog tso cai tsuas yog ua ke nrog dej, txwv tsis pub yuav tsis muaj lub txiaj ntsig zoo. Nws yog ib qho tsim nyog yuav tsum nqa bran (oat, rye, thiab lwm yam), ncuav dej npau, hla mus rau 20-30 feeb. Tom qab ntawd muab cov kua ntau dhau thiab tsuas yog tom qab ntawd ntxiv rau cov tais diav.
Kev noj haus fiber ntau, uas ua rau kom muaj txheej txheem slimming, tsuas yog ua haujlwm yog tias cov khoom nqus cov ya raws thiab nce hauv ntim.
Kev tau txais thawj zaug ntawm kev noj zaub mov rau tus neeg laus yuav tsum pib nrog 1 me me ib hnub twg, thiab tsuas yog tom qab 2 lub lis piam pib noj tau ntau ntxiv rau 2 diav ib hnub.
Cov txheej txheem ntawm kev poob ceeb thawj yog ua kom nrawm vim qhov tseeb tias lub plhaub taum tawv ntawm cov txhuv txhawm rau txhim kho kev ua haujlwm ntawm txoj hnyuv, txhawb kev tshem tawm cov kua qog tawm hauv lub cev thiab ua kom cov metabolism. Tom qab noj cov zaub mov nrog ceg hauv plab, lub siab ntawm satiety tseem mob siab rau lub sij hawm ntev - lub bran tau o thiab ua rau feem ntau ntawm lub plab ntim.
Muaj ntau cov khoom noj muaj ntau yam sib txawv uas siv cov khoom lag luam, tab sis nyob rau hauv txhua ntawm lawv, bran yog txhais tau tias kev pabcuam, thiab tsis yog lub zog tseem ceeb thiab tsis yog khoom noj nkaus xwb.
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Qhov mob ntawm bran mus rau kev noj qab haus huv thiab contraindications
Kev noj qau ntau txhua hnub yuav ua rau muaj kev phiv tshuaj thiab ua rau tib neeg muaj mob. Nws yog contraindicated yuav siv ib qho ntawm ntau hom ntawm bran nyob rau hauv rooj plaub ntawm exacerbation ntawm cov kab mob hauv qab no:
- mob plab zom mov;
- mob plab zom mov;
- enteritis.
Tom qab exacerbation tau dhau los, koj tuaj yeem xa rov qab mus rau cov zaub mov noj hauv qhov nyiaj ntawm 1 teaspoon. Ntxiv rau, nws yog nruj me ntsis txwv tsis pub noj cov khoom yog tias koj muaj xua rau xaj xas xoos.
Kev tsim txom cov txheej txheem ntawm cov khoom yuav ua rau muaj kev cuam tshuam ntawm cov plab hnyuv, ua kom pom kev tsis haum, kem plab, hypovitaminosis.
Nws yog qhov muaj peev xwm los nce cov naj npawb noj txhua hnub ntawm cov ceg nkaus xwb ntawm kev pom zoo ntawm tus neeg noj zaub mov zoo, thiab nws raug nquahu kom ua qhov no maj mam.
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Qhov tshwm sim
Bran yog cov khoom noj kom zoo rau lub cev uas pab koj poob phaus thiab ua kom koj lub cev haum tom qab koj ua tiav cov txiaj ntsig xav tau. Kev siv cov khoom tiav tas li yuav muaj qhov zoo rau kev noj qab haus huv, ua kom lub cev metabolism thiab ua kom lub plab tsis ua haujlwm. Bran yog nplua nuj hauv fiber ntau, kev noj haus thiab cov nroj tsuag fibers, vitamins thiab micro- thiab macroelements uas tsim nyog rau kev ua haujlwm ntawm lub cev.
