Bran alkamaYana daya daga cikin nau'i uku na ƙwayar alkama.
Ana goge shi yayin aikin niƙa kuma ana amfani dashi azaman samfuri. gurasar alkama, an yi watsi da shi azaman mara amfani ga wasu mutane.
Duk da haka, yana da wadata a yawancin mahadi da ma'adanai kuma yana da kyakkyawan tushen fiber.
A haƙiƙa, bayanin sinadiran sa yana da kyau sosai ga lafiyar ɗan adam kuma yana iya rage haɗarin wasu cututtuka na yau da kullun.
Menene Bran Alkama?
Kwayar alkama ta ƙunshi sassa uku: bran, endosperm da germ.
Bran shine kauri na waje mai tauri na kwayayen alkama wanda ke daure da sinadirai iri-iri da zaruruwa.
A lokacin aikin niƙa, ana cire bran daga ƙwayar alkama kuma ya zama abin da aka samo asali.
Bran alkama Yana da ɗanɗano mai daɗi. Ana amfani da shi don ƙara nau'i ga burodi, biredi da sauran kayan da aka gasa.
Darajar Gina Jiki na Bran Alkama
Bran alkama Yana cike da sinadirai masu yawa. Abincin rabin kofi (gram 29) yana bayar da:
Calories: 63
Fat: 1.3 grams
Cikakken mai: 0.2 grams
Protein: gram 4.5
Carbohydrates: 18.5 g
Abincin abinci: 12.5 g
Thiamine: 0.15 MG
Riboflavin: 0.15 MG
Niacin: 4mg
Vitamin B6: 0.4 MG
Potassium: 343
Iron: 3.05 MG
Magnesium: 177 MG
Phosphorus: 294 MG
Bran alkamaYa ƙunshi adadi mai kyau na zinc da jan ƙarfe. Bugu da kari, seleniumYana bayar da fiye da rabin ƙimar yau da kullun na fulawa da fiye da ƙimar manganese da aka ba da shawarar yau da kullun.
Bran alkama Bayan kasancewa mai yawa na gina jiki, yana da ƙarancin adadin kuzari. Kofin rabin daya (gram 29) yana da adadin kuzari 63 kawai, wanda kadan ne idan aka yi la’akari da sinadarai da ke dauke da su.
Bugu da kari, baya ga jimillar kitse, kitse mai kitse, da cholesterol, rabin kofi (gram 29) yana dauke da kusan gram 5 na furotin, don haka yana da kyau tushen furotin na tushen shuka.
Wataƙila, gurasar alkamaMafi kyawun fasalinsa shine abun ciki na fiber. rabin kofin (gram 29) gurasar alkamayana bada kusan gram 99 na fiber na abinci, wanda shine kashi 13% na DV.
Menene amfanin nonon alkama?
Amfani ga lafiyar narkewa
Bran alkamaYana ba da fa'idodi da yawa don narkewa.
Yana da tushe mai yawa na fiber maras narkewa, wanda ke ƙara girma zuwa stool kuma yana hanzarta motsi na stool ta hanji.
Watau, gurasar alkama Fiber wanda ba ya narkewa a cikinsa yana taimakawa ragewa da hana maƙarƙashiya da kiyaye motsin hanji akai-akai.
Bugu da ƙari, bincike gurasar alkamaNazarin ya nuna cewa fiber na iya rage alamun narkewa kamar kumburi da rashin jin daɗi, mafi inganci fiye da sauran nau'ikan fiber marasa narkewa, kamar hatsi da wasu 'ya'yan itatuwa da kayan marmari.
Bran alkama Hakanan yana ƙara adadin fibers marasa narkewa waɗanda ke zama tushen abinci don ƙwayoyin cuta masu lafiya, don haka suna tallafawa lafiyar hanji. prebiotics Har ila yau yana da wadata ta fuskar
Zai iya taimakawa hana wasu nau'in ciwon daji
Bran alkamaWani fa'idar kiwon lafiya na sage shine yuwuwar rawar da yake takawa wajen hana wasu nau'ikan cutar kansa, ɗayansu - kansar hanji - shine na uku mafi yawan cutar kansa a duniya.
Yawancin bincike a cikin mutane da mice sun nuna gurasar alkama ya danganta amfani da ita da rage haɗarin cutar kansar hanji.
Hakanan, gurasar alkamaci gaban ciwon daji a cikin jikin mutum, oat bran Fiye da daidaituwa fiye da sauran tushen hatsi masu girma kamar su
Bran alkamaYana yiwuwa tasirin fiber na abinci akan haɗarin ciwon daji na hanji ya kasance saboda babban abun ciki na fiber, kamar yadda bincike da yawa ya nuna cewa cin abinci mai yawan fiber yana da alaƙa da rage haɗarin ciwon daji na hanji.
Bran alkamaAbubuwan da ke cikin fiber na walnuts bazai zama kawai abin da ke taimakawa wajen rage wannan hadarin ba.
Sauran abubuwan da ke cikin ƙwayar alkama - irin su lignans phytochemical da antioxidants na halitta kamar phytic acid - na iya taka rawa.
Bran alkama An nuna amfani da shi don ƙara haɓaka samar da fatty acid mai gajeriyar sarkar (SCFA) a cikin gwajin-tube da nazarin dabbobi.
Ana samar da SCFAs ta hanyar ƙwayoyin cuta masu lafiya na hanji kuma sune mahimman tushen abubuwan gina jiki ga ƙwayoyin hanji.
Ko da yake ba a fahimci tsarin sosai ba, binciken dakin gwaje-gwaje ya nuna cewa SCFAs na taimakawa wajen hana ci gaban ciwon daji da kuma haifar da mutuwar kwayoyin cutar kansa a cikin hanji.
Tushen alkama, phytic acid kuma yana taka rawar kariya daga kamuwa da cutar sankarar nono saboda abun ciki na lignan.
Waɗannan antioxidants sun hana haɓakar ƙwayar nono a cikin bututun gwaji da nazarin dabbobi.
Bugu da kari, gurasar alkamaFiber da ake samu a cikin alkama kuma na iya taimakawa wajen rage haɗarin cutar kansar nono.
Nazarin ya nuna cewa fiber na iya ƙara yawan adadin isrogen da jiki ke fitarwa ta hanyar hana shayarwar estrogen a cikin hanji, yana haifar da raguwa a cikin matakan estrogen da ke yawo.
Wannan raguwar isrogen da ke zagayawa na iya haɗawa da rage haɗarin cutar kansar nono.
Mai amfani ga zuciya
Wasu nazarin binciken sun danganta abinci mai yawan fiber tare da rage haɗarin cututtukan zuciya.
kullum don tsawon makonni uku a cikin binciken kwanan nan. gurasar alkama Wadanda suka cinye dukan hatsi sun nuna raguwa sosai a cikin jimlar cholesterol. Bugu da ƙari, babu raguwa a cikin "mai kyau" HDL cholesterol.
Har ila yau, bincike ya nuna cewa abinci mai yawan fiber na abinci na iya rage ƙananan triglycerides na jini.
Triglyceridesnau'in kitse ne da ake samu a cikin jini wanda ke da alaƙa da haɗarin cututtukan zuciya.
Saboda haka, a kowace rana gurasar alkama Yin amfani da shi yana taimakawa hana cututtukan zuciya ta hanyar ƙara yawan ƙwayar fiber.
Bran alkama yana taimakawa rage nauyi
Bran alkama da cin sauran abincin da ke da sinadarin fiber yana sa ka ji koshi. Wannan yana taimakawa kula da nauyi.
Wani bita daga Sashen Kimiyyar Abinci da Gina Jiki a Jami'ar Minnesota ya nuna cewa "ƙara yawan amfani da fiber na abin da ake ci a duk tsawon rayuwar rayuwa wani muhimmin mataki ne na hana cutar kiba da ake samu a ƙasashen da suka ci gaba."
Menene Illolin Bran Alkama?
Bran alkamaKo da yake abinci ne mai yawan sinadirai tare da fa'idodin kiwon lafiya da yawa, yana iya samun wasu munanan kaddarorin.
Ya ƙunshi alkama
Gluten iyali ne na sunadaran da ake samu a wasu hatsi, ciki har da alkama.
Yawancin mutane na iya cinye alkama ba tare da fuskantar illa mara kyau ba. Koyaya, wasu mutane suna da wahalar jurewa irin wannan nau'in furotin.
cutar celiacCuta ce mai saurin kamuwa da cuta wacce a cikinta ta kuskure jiki ya yi wa gluten hari a matsayin baƙon jiki, yana haifar da alamun narkewa kamar ciwon ciki da gudawa.
Yin amfani da alkama na iya lalata rufin hanji da ƙananan hanji a cikin mutanen da ke fama da cutar celiac.
Wasu mutane suna fama da rashin jin daɗi bayan cinye alkama, wanda shine dalilin da ya sa suke fama da rashin lafiyar celiac.
Saboda haka, mutanen da ke fama da cutar celiac da rashin jin daɗi, gurasar alkama A guji hatsi masu ɗauke da alkama, gami da alkama.
Ya ƙunshi fructans
Fructans wani nau'i ne na oligosaccharides, carbohydrate wanda ya ƙunshi jerin kwayoyin fructose, wanda a ƙarshensa shine kwayoyin glucose. Wannan sarkar carbohydrate ba za a iya narkar da shi kuma a haɗe shi a cikin hanji.
Wannan tsari na fermentation zai iya haifar da iskar gas da sauran cututtuka masu ban sha'awa, irin su ciwon ciki ko gudawa, musamman a cikin mutanen da ke fama da ciwon hanji (IBS).
Abin takaici, wasu hatsi, irin su alkama, suna da yawan fructans. Idan kuna fama da IBS ko kuna da rashin haƙuri na fructan, gurasar alkamaYa kamata ku guji .
Phytic acid
Phytic acidwani sinadari ne da ake samu a cikin duk nau'in shuka, gami da kayan alkama gabaɗaya. Musamman gurasar alkamaYana maida hankali cikin .
Phytic acid na iya hana shan wasu ma'adanai kamar zinc, magnesium, calcium da baƙin ƙarfe.
Sabili da haka, ana iya rage ɗaukar waɗannan ma'adanai lokacin cinyewa tare da abinci mai yawa a cikin phytic acid, kamar ƙwayar alkama. Shi ya sa a wasu lokutan ake kiran phytic acid antinutrients.
Ga mafi yawan mutanen da ke da daidaiton abinci, phytic acid baya haifar da babbar barazana.
Bran Alkama da Kwayoyin Alkama
Yayin da irin alkama shine amfrayo na hatsin alkama. gurasar alkamaIta ce harsashi na waje da ake cirewa yayin sarrafawa a cikin samar da garin alkama.
Kwayoyin alkama na samar da yawan adadin bitamin da ma'adanai, ciki har da manganese, thiamine, selenium, phosphorus da zinc.
Bugu da ƙari, kowane nau'i na 30-gram ya ƙunshi gram 3.7 na fiber na abinci. Ko da yake wannan adadi ne mai kyau na fiber, wanda zai iya taimakawa wajen tallafawa narkewa da daidaitawa, gurasar alkamaYa kai kusan sau uku kasa da adadin da aka samu a ciki
abinci mai gina jiki gurasar alkama Lokacin kwatanta ƙwayar alkama da ƙwayar alkama, dukkansu suna kama da juna amma idan ana maganar abun ciki na fiber gurasar alkama rinjaye.
Alkama Bran da Oat Bran
oat branita ce gefen hatsi. adadin kuzari gurasar alkamaYana da girma a cikin furotin, amma kuma ya fi girma a cikin furotin.
Bran alkamaYa ƙunshi fiber maras narkewa, wanda jiki ba ya narkar da shi kuma yana taimakawa wajen inganta daidaito.
Oat bran yana dauke da fiber mai narkewa, wanda ke samar da wani abu mai danko kamar gel wanda ke daure da cholesterol a cikin sashin narkewar abinci kuma yana fitar da shi daga jiki ta cikin stool.
Idan ya zo ga micronutrients, alkama da hatsin hatsi suna ba da adadin bitamin B, ciki har da thiamine, riboflavin da bitamin B6.
Bitamin B suna taimakawa haɓaka matakan makamashi, mayar da hankali da ƙarfin gaba ɗaya. Dukansu kuma suna da kyau tushen magnesium, phosphorus, zinc da baƙin ƙarfe.
A sakamakon haka;
Bran alkama Yana da matukar gina jiki kuma kyakkyawan tushen fiber.
Yana da amfani ga lafiyar narkewar abinci da lafiyar zuciya, kuma yana iya rage haɗarin kamuwa da cutar kansar nono da hanji.
Duk da haka, bai dace da mutanen da ke da alkama ko fructan ba, kuma abun ciki na phytic acid na iya tsoma baki tare da sha na wasu ma'adanai.
