nke a na-apụ apụ n'oge a na-egweri ihe ma na-enyocha ya dị ka ngwaahịa. ọka wit, a na-eleghara ya anya dị ka ihe na-adịghị mma maka ụfọdụ ndị.
N'agbanyeghị nke ahụ, ọ bara ụba n'ọtụtụ ogige osisi na mineral ma bụrụ ezigbo isi iyi nke eriri.
N'ezie, profaịlụ nke nri ya dị mma maka ahụike mmadụ ma nwee ike ibelata ihe ize ndụ nke ụfọdụ ọrịa na-adịghị ala ala.
Kedu ihe bụ Wheat Bran?
Mkpụrụ ọka ọka nwere akụkụ atọ: bran, endosperm na germ.
Bran bụ oyi akwa siri ike nke mpụta ọka wit nke ejiri nri dị iche iche na eriri dị iche iche jikọta nke ọma.
N'oge a na-egwe ọka, a na-ewepụ bran na ọka wit wee ghọọ ngwaahịa.
Akara ọka wit Ọ nwere ụtọ ụtọ. A na-eji ya na-agbakwunye udidi na achịcha, achịcha na ihe ndị ọzọ esiri esi.
Uru nri nke Bran Wheat
Akara ọka wit O juputara na otutu nri. Nri ọkara iko (gram 29) na-enye:
Calories: 63
Abụba: 1.3 grams
abụba juru eju: gram 0.2
Protein: gram 4.5
Carbohydrates: 18.5 grams
eriri nri: 12.5 grams
Thiamine: 0.15 mg
Riboflavin: 0.15 mg
Niacin: 4mg
Vitamin B6: 0.4 mg
Potassium: 343
Ígwè: 3.05 mg
Magnesium: 177 mg
Phosphorus: 294 mg
Akara ọka witnwere ezigbo zinc na ọla kọpa. Na mgbakwunye, seleniumỌ na-enye ihe karịrị ọkara uru ntụ ọka kwa ụbọchị na karịa uru manganese chọrọ kwa ụbọchị.
Akara ọka wit Na mgbakwunye na njupụta nri ya, ọ dịkwa obere kalori. Ọkara iko (gram 29) nwere nanị calorie 63, nke bụ ntakịrị uru n'ịtụle nri ndị dị na ya.
Ihe ọzọ bụ na ọkara iko (gram 29) nwere ihe dị ka gram ise nke protein, yana abụba zuru oke, abụba juru eju, na cholesterol, yabụ na ọ bụ ezigbo isi iyi protein sitere na osisi.
Eleghi anya, ọka witIhe kacha adọrọ mmasị ya bụ eriri eriri ya. ½ iko (29 grams) ọka witỌ na-enye ihe dị ka gram 99 nke eriri nri, nke bụ 13% nke DV.
Kedu ihe bụ uru nke Bran Wheat?
Bara uru maka ahụike digestive
Akara ọka witna-enye ọtụtụ uru maka mgbaze.
Nke a bụ nnukwu isi iyi nke eriri anaghị agbaze, nke na-agbakwunye nnukwu stool ma mee ka mmegharị nke stool dị ngwa site na eriri afọ.
Yabụ, ọka wit Fiber na-adịghị edozi ahụ dị na ya na-enyere aka ịkwụsị na igbochi afọ ntachi ma na-emegharị eriri afọ mgbe niile.
Ọzọkwa, nyocha ọka witE gosipụtara ya iji belata mgbaàmà mgbaze dị ka afọ ntachi na ahụ erughị ala, na-adị irè karịa ụdị ndị ọzọ nke eriri na-adịghị edozi dị ka oat na ụfọdụ mkpụrụ osisi na akwụkwọ nri.
Akara ọka wit Ha bụkwa eriri na-adịghị agbaze nke na-arụ ọrụ dị ka isi iyi nke nri maka nje bacteria dị mma, ọnụ ọgụgụ na-abawanye ụba nke na-akwado ahụike eriri afọ. prebiotics bụkwa ọgaranya.
Nwere ike inye aka gbochie ụfọdụ ụdị ọrịa kansa
Akara ọka witUru ahụike ọzọ bụ ọrụ nwere ike ime n'igbochi ụfọdụ ụdị ọrịa kansa, otu n'ime ha bụ ọrịa kansa eriri afọ - ọrịa kansa nke atọ kachasị n'ụwa niile.
Ọtụtụ ọmụmụ n'ime mmadụ ma ụmụ oke ọka wit Ejikọtala oriri na ọṅụṅụ na mbelata ihe ize ndụ nke ọrịa kansa eriri afọ.
Ọzọkwa, ọka wit, etuto ahụ na-eto n'ime eriri afọ mmadụ, oat bran na-aga n'ihu karịa isi mmalite ọka ndị ọzọ dị elu dị ka
Akara ọka witMmetụta nke lactose na ọrịa cancer eriri afọ nwere ike ịbụ n'ihi ọdịnaya fiber ya dị elu, n'ihi na ọtụtụ nnyocha na-egosi na nri nwere fiber dị elu na-ejikọta ya na mbelata ihe ize ndụ nke ọrịa cancer eriri afọ.
Akara ọka witỌdịnaya eriri nwere ike ọ bụghị naanị ihe na-enye aka na mbelata ihe egwu a.
Akụkụ ndị ọzọ nke ọka wit - dị ka lignans phytochemical na antioxidants eke dị ka phytic acid - nwere ike ịrụ ọrụ.
Akara ọka wit Egosiputara oriri na-abawanye nke ukwuu mmepụta nke fatty acids (SCFA) bara uru na tube-tube na ọmụmụ anụmanụ.
A na-emepụta SCFA site na nje bacteria na-ahụ maka eriri afọ ma bụrụ ihe dị mkpa na-edozi ahụ maka sel colon.
Ọ bụ ezie na aghọtachaghị usoro ahụ, nchọpụta ụlọ nyocha na-egosi na SCFA na-enyere aka igbochi uto tumor na-eduga na ọnwụ nke mkpụrụ ndụ kansa na colon.
Oka ọka wheat, phytic acid ma na-arụ ọrụ nchebe megide mmepe nke ọrịa kansa ara n'ihi ọdịnaya lignan ya.
Ndị a antioxidants gbochiri mkpụrụ ndụ cancer ara na test-tube na ọmụmụ anụmanụ.
Na mgbakwunye, ọka witFiber nwekwara ike inye aka belata ohere nke ọrịa kansa ara.
Nnyocha e mere egosiwo na eriri nwere ike ime ka estrogen dị n'ahụ na-emepụta site na igbochi mmịnye estrogen n'ime eriri afọ, na-ebute mbelata ọkwa estrogen na-ekesa.
Enwere ike jikọta mbelata a nke estrogen na-ekesa na mbelata ihe ize ndụ nke ọrịa ara ara.
Bara uru maka obi
Ụfọdụ nnyocha nleba anya ejikọtawo nri ndị nwere fiber dị elu na mbelata ihe ize ndụ nke ọrịa obi.
N'ime nnyocha e mere n'oge na-adịbeghị anya, kwa ụbọchị n'ime oge izu atọ ọka wit Ndị riri ọka ahụ gosipụtara mbelata nke ukwuu na mkpokọta cholesterol. Na mgbakwunye, enweghị mbelata nke “ezigbo” HDL cholesterol.
Nnyocha na-egosikwa na nri nwere nnukwu eriri nri nwere ike belata triglycerides ọbara ntakịrị.
triglyceridesbụ ụdị abụba a na-ahụ n'ọbara nke jikọtara ya na nnukwu ihe ize ndụ nke ọrịa obi.
N'ihi ya, kwa ụbọchị ọka wit Iri eriri na-enyere aka igbochi ọrịa obi site n'ịba ụba nke eriri.
Bran ọka na-enyere aka ịkwụsị ibu
Akara ọka wit na iri nri ndị ọzọ nwere fiber na-eme ka ahụ gị jujuo afọ. Nke a na-enyere aka ịnọgide na-ebu ibu.
Nnyocha e mere na Ngalaba Sayensị Nri na Nri na Mahadum Minnesota na-egosi na “ịba ụba nke eriri eri nri n’oge ndụ niile bụ nzọụkwụ dị mkpa n’igbochi ọrịa oke ibu na mba ndị mepere emepe.”
Kedu ihe bụ mmebi nke Bran Wheat?
Akara ọka witN'agbanyeghị na ọ bụ nri na-edozi ahụ nke nwere ọtụtụ uru ahụike nwere ike ime, ọ nwekwara ike inwe ụfọdụ ihe na-adịghị mma.
Nwere gluten
Gluten bụ ezinụlọ nke protein ndị a na-achọta na ụfọdụ ọka, gụnyere ọka wit.
Ọtụtụ ndị mmadụ nwere ike iri gluten na-enweghị enwe mmetụta ọjọọ. Agbanyeghị, ọ na-esiri ụfọdụ ndị ike ịnabata ụdị protein a.
ọrịa celiacbụ ọrịa autoimmune nke ahụ na-emehie ihe na-eche gluten dị ka anụ ahụ si mba ọzọ, na-akpata mgbaàmà mgbaze dị ka mgbu afọ na afọ ọsịsa.
Iri Gluten nwere ike imebi mkpuchi nke eriri afọ na obere eriri afọ na ndị nwere ọrịa celiac.
Ụfọdụ ndị mmadụ na-enwe mgbakasị mgbaze mgbe ha riri gluten, nke mere ha ji ata ahụhụ site na uche na-abụghị celiac gluten sensitivity.
Ya mere, ndị mmadụ nwere ọrịa celiac na gluten sensitivity, ọka wit Zere ọka nwere gluten, gụnyere gluten.
Nwere fructans
Fructans bụ ụdị oligosaccharides, nke bụ carbohydrate nke nwere agbụ nke mkpụrụ ndụ fructose, na njedebe ya bụ glucose molecule. Nke a yinye carbohydrate adịghị gbarie na fermented na colon.
Usoro ịgba ụka a nwere ike ịkpata gas na mmetụta ndị ọzọ na-adịghị mma digestive, dị ka mgbu afọ ma ọ bụ afọ ọsịsa, karịsịa na ndị nwere ọrịa obi mgbakasị ahụ (IBS).
N'ụzọ dị mwute, ụfọdụ ọka, dị ka ọka wit, nwere nnukwu fructans. ọ bụrụ na ị na-ata ahụhụ site na IBS ma ọ bụ nwee fructan ekweghị ibe nọrọ ọka witI kwesịrị izere.
Phytic acid
Phytic acidbụ nri a na-ahụ na mkpụrụ osisi niile, gụnyere ọka wit dum. Karịsịa ọka witna-etinye uche na.
Phytic acid nwere ike igbochi nnabata nke ụfọdụ mineral dị ka zinc, magnesium, calcium na ígwè.
Ya mere, nnabata nke mineral ndị a nwere ike ibelata mgbe ejiri nri nwere nnukwu acid phytic, dị ka ọka ọka wit. N'ihi nke a, a na-akpọ phytic acid mgbe ụfọdụ antinutrient.
Maka ọtụtụ ndị mmadụ na-eri nri kwesịrị ekwesị, phytic acid anaghị etinye egwu dị egwu.
Bran ọka na ọka wit
Ebe germ ọka wit bụ ẹmbrayo nke ọka wit, ọka witỌ bụ mpụta mpụta nke a na-ewepụ n'oge nhazi na mmepụta nke ntụ ọka wit.
Mkpụrụ ọka wit na-enye oke vitamin na mineral, gụnyere manganese, thiamine, selenium, phosphorus na zinc.
Na mgbakwunye, nri gram 30 ọ bụla nwere gram 3.7 nke eriri nri. Ọ bụ ezie na nke a bụ eriri dị mma nke nwere ike inye aka ịkwado mgbaze na mgbe niile. ọka witỌ dị ihe dị ka okpukpu atọ karịa ego a chọtara na ya
nri nri ọka wit mgbe a na-atụnyere germ wheat na ọka wit, ha abụọ yitere nke ukwuu mana a bịa n'ihe gbasara eriri ọka wit ọ na-emeri.
Bran ọka na oat Bran
oat branbụ mpụta oyi akwa oat. kalori ọka witỌ dị elu na protein, mana ọ dịkwa elu na protein.
Akara ọka witNwere eriri anaghị agbaze nke ahụ enweghị ike ịgbari ma na-enyere aka ịkwalite oge niile.
N'aka nke ọzọ, oat bran nwere eriri soluble, bụ nke na-eme ka ihe nnyapade dị ka jel nke na-ejikọta cholesterol n'ime tract digestive ma na-esi na stool na-esi n'ahụ na-ebupụ ya.
A bịa n'ihe gbasara micronutrients, ma ọka wit na oat bran na-enye ọtụtụ vitamin B, gụnyere thiamine, riboflavin na vitamin B6.
Vitamin B na-enyere aka ịbawanye ọkwa ike, itinye uche na ike zuru ezu. Ha abụọ bụkwa ezigbo isi mmalite nke magnesium, phosphorus, zinc na iron.
N'ihi ya;
Akara ọka wit Ọ na-edozi ahụ nke ukwuu yana ezigbo isi iyi nke eriri.
Ọ bara uru maka mgbari nri na ahụike obi, ọ nwekwara ike belata ohere nke ọrịa kansa ara na eriri afọ.
Otú ọ dị, ọ dịghị mma maka ndị nwere gluten ma ọ bụ fructan inlerances, na phytic acid ọdịnaya nwere ike igbochi absorption nke ụfọdụ mineral.
