Chii chinonzi Gorosi Bran? Benefits, Kukuvadza uye Nutritional Value

Gorosi branchimwe chezvikamu zvitatu zvetsanga yegorosi.

iyo inobviswa panguva yekukuya uye inoongororwa seyakagadzirwa. gorosi, inofuratirwa seisingashandiswi kune vamwe vanhu.

Zvakadaro, yakapfuma mune zvakawanda zvinomera makomisheni nemaminerari uye inzvimbo yakanaka kwazvo yefiber.

Muchokwadi, chimiro chayo chekudya chakanakira hutano hwevanhu uye chinogona kuderedza njodzi yezvimwe zvirwere zvisingaperi.

Chii chinonzi Gorosi Bran?

Mbeu yegorosi ine zvikamu zvitatu: bran, endosperm uye germ.

Bran ndiyo yakaomarara kunze kwetsanga yegorosi yakasungwa zvakasimba nekudya kwakasiyana-siyana uye fiber.

Munguva yekugaya, bran inobviswa kubva pagorosi regorosi uye inova-chigadzirwa.

Gorosi bran Iine kunaka kunotapira. Inoshandiswa kuwedzera kugadzirwa kwechingwa, makeke uye zvimwe zvakabikwa.

Nutritional Kukosha kweGorosi Bran

Gorosi bran Izere nezvinovaka muviri zvakawanda. Hafu-kapu (29-giramu) kushumira inopa:

Calories: 63

Mafuta: 1.3 gramu

Mafuta akazara: 0.2 gramu

Mapuroteni: 4.5 gramu

Carbs: 18.5 magiramu

Dietary fiber: 12.5 gramu

Thiamine: 0.15 mg

Riboflavin: 0.15mg

Niacin: 4mg

Vitamin B6: 0.4mg

Potassium: 343

Simbi: 3.05 mg

Magnesium: 177mg

Phosphorus: 294 mg

Gorosi branine huwandu hwakanaka hwezinc uye mhangura. Pamusoro pe, seleniumInopa inopfuura hafu yehuwandu hwezuva nezuva hwehupfu uye kupfuura inodiwa zuva nezuva kukosha kwemanganese.

Gorosi bran Pamusoro pehuwandu hwayo hwekudya, zvakare yakaderera mumakori. Hafu yekapu (29 gramu) ine macalorie makumi matanhatu nematatu chete, inova kukosha kudiki tichifunga nezvekudya kwairi.

Zvakare, hafu yekapu (29 magiramu) ine magiramu mashanu eprotein, pamwe nemafuta akazara, mafuta akazara, uye cholesterol, saka ndiyo yakanaka sosi yemapuroteni ane chirimwa.

Pamwe, gorosiChinhu chayo chinonyanya kushamisa ndeye fiber content. ½ mukombe (29 gramu) gorosiInopa anenge 99 magiramu ekudya fiber, inova 13% yeDV.

Ndezvipi Zvakanakira Gorosi Bran?

Inobatsira kune hutano hwekudya

Gorosi braninopa zvakawanda zvinobatsira pakugaya.

Iyi inzvimbo yakaomeswa yeinsoluble fiber, iyo inowedzera kuwanda kune stool uye inomhanyisa kufamba kwechituru kuburikidza nekoloni.

Nemamwe mashoko, gorosi Iyo insoluble fiber iri mairi inobatsira kusunungura uye kudzivirira kuvimbiswa uye kuchengetedza mazamu enguva dzose.

Uyewo, tsvakurudza gorosiYakave yakaratidza kuderedza zviratidzo zvekudya zvakadai sekuputika uye kusagadzikana, kushanda zvakanyanya kudarika mamwe maitiro e-insoluble fiber akadai oats nemimwe michero nemiriwo.

Gorosi bran Iwo zvakare asiri-digestible fibers anoshanda sesosi yezvinovaka muviri kune hutano gut mabhakitiriya, kuwedzera huwandu hunotsigira hutano hwematumbo. prebiotics Yakapfumawo maererano ne

Inogona kubatsira kudzivirira mamwe marudzi egomarara

Gorosi branImwe bhenefiti yehutano ibasa rayo rinogoneka mukudzivirira mamwe marudzi egomarara, imwe yacho ikenza yekoloni - yechitatu kenza yakajairika pasi rese.

Zvidzidzo zvakawanda muvanhu uye mbeva gorosi kunwa kwakabatanidzwa nengozi yakadzikira yegomarara rekoloni.

Zvakare, gorosi, kukura kwebundu mumatumbo evanhu, oat bran zvakanyanya kuenderana kupfuura mamwe akakwira-fiber zviyo zviyo senge

Gorosi branMhedzisiro yelactose panjodzi yegomarara rekoloni inogona kunge iri nekuda kweiyo yakakwira fiber yemukati, sezvo ongororo dzakawanda dzinoratidza kuti chikafu chepamusoro-fiber chinosanganiswa nenjodzi yakaderedzwa yegomarara remukoloni.

Gorosi branIyo fiber yemukati inogona kunge isiri iyo chete chinhu chinobatsira mukuderedza njodzi iyi.

Zvimwe zvikamu zvegorosi bran - zvakadai se phytochemical lignans uye zvakasikwa antioxidants se phytic acid - inogona kuita basa.

Gorosi bran kushandiswa kwakaratidzwa kuwedzera zvakanyanya kugadzirwa kweanobatsira mapfupi-cheni fatty acids (SCFA) mubvunzo-chubhu uye zvidzidzo zvemhuka.

SCFAs inogadzirwa neane hutano gut mabhakitiriya uye yakakosha sosi yekudya kunovaka maseru ekoloni.

Kunyangwe iyo michina isinganzwisisike zvizere, zvidzidzo zvemurabhoritari zvinoratidza kuti maSCFA anobatsira kudzivirira bundu kukura uye zvinotungamira kurufu rwekenza maseru mukoloni.

Zviyo zvegorosi, phytic acid uye inoita basa rekudzivirira kubva pakukura kwegomarara rezamu nekuda kweiyo lignan yemukati.

Aya ma antioxidants akadzivirira kenza yemazamu kukura kwesero mu test-tube uye zvidzidzo zvemhuka.

Pamusoro pe, gorosiFibre inogonawo kubatsira kuderedza njodzi yegomarara rezamu.

Zvidzidzo zvakaratidza kuti fiber inogona kuwedzera huwandu hweesrogen yakabudiswa nemuviri kuburikidza nekudzivisa kubatwa kweesrogen mumatumbo, zvichiita kuti kuderedzwa kwekutenderera kweesrogen.

Uku kuderedzwa kweesrogen inotenderera kungave kwakabatana nekuderedzwa kwengozi yekenza yemazamu.

Inobatsira mwoyo

Zvimwe zvidzidzo zvekucherechedza zvakabatanidza kudya kwe-high-fiber nengozi yakaderedzwa yechirwere chemoyo.

Muchidzidzo chechangobva kuitika, zuva nezuva kwemavhiki matatu gorosi Avo vaidya zviyo zvakaratidza kuderera kukuru kwecholesterol yakazara. Mukuwedzera, pakanga pasina kuderedzwa kwe "yakanaka" HDL cholesterol.

Tsvagiridzo inoratidzawo kuti kudya kwakakwira mukudya fiber kunogona kudzikisa zvishoma triglycerides yeropa.

triglyceridesndiwo marudzi emafuta anowanikwa muropa ayo anobatanidzwa nenjodzi huru yechirwere chemoyo.

Naizvozvo, zuva nezuva gorosi Kushandisa fiber kunobatsira kudzivirira chirwere chemoyo nekuwedzera fiber kudya.

Gorosi bran inobatsira kuderedza uremu

Gorosi bran uye kudya zvimwe zvekudya zvine fiber yakawanda kunoita kuti unzwe wakaguta. Izvi zvinobatsira kuchengetedza uremu. 

Ongororo yakaitwa muDhipatimendi reSainzi Yezvekudya uye Nutrition paYunivhesiti yeMinnesota inoratidza kuti "kuwedzera kudyiwa kwefiber yekudya mukati mehupenyu hwese inhanho yakakosha mukumisa denda rekufutisa munyika dzakabudirira." 

Ndezvipi Zvinokuvadza zveGorosi Bran?

Gorosi branPasinei nekuve chikafu-chikafu chine hutano hwakawanda hunogona kubatsira, chinogona zvakare kuve nezvimwe zvisina kunaka zvimiro.

Ine gluten

Gluten imhuri yemapuroteni anowanikwa mune dzimwe zviyo, kusanganisira gorosi.

Vanhu vazhinji vanogona kudya gluten pasina kusangana nemhedzisiro yakaipa. Zvisinei, vamwe vanhu vane dambudziko rokushivirira rudzi urwu rweprotein.

chirwere chechiliacChirwere che autoimmune umo muviri unonangira gluten zvisizvo semuviri wekunze, zvichikonzera zviratidzo zvekugaya senge marwadzo emudumbu uye manyoka.

Gluten kushandiswa kunogona kukuvadza chigadziko chemukati uye mudumbu mudiki kune vanhu vane chirwere chechiliac.

Vamwe vanhu vanosangana nekugumburwa kwekugaya mushure mekudya gluten, ndosaka vachitambura ne-non-celiac gluten senitivity.

Naizvozvo, vanhu vane chirwere chechiliac uye gluten kunzwa, gorosi Dzivisa zviyo zvine gluten, kusanganisira gluten.

Ine fructans

Fructans imhando ye oligosaccharide, iyo carbohydrate inoumbwa neketani yefructose molecules, pamagumo ayo ari glucose molecule. Iyi cheni yemacarbohydrate haigayiwe uye kuviriswa mukoloni.

Iyi nzira yekuvirisa inogona kukonzera gasi uye zvimwe zvisingafadzi kugaya mhedzisiro, sekurwadziwa kwemudumbu kana manyoka, kunyanya kune vanhu vane irritable bowel syndrome (IBS).

Zvinosuruvarisa, zvimwe zviyo, zvakadai segorosi, zvakakwirira mufructans. kana iwe uchitambura neIBS kana uine inozivikanwa fructan kusashivirira gorosiUnofanira kudzivisa.

Phytic Acid

Phytic acidchikafu chinowanikwa mumbeu dzose dzezvirimwa, kusanganisira zvigadzirwa zvegorosi. Kunyanya gorosianonyanya kufunga.

Phytic acid inogona kukanganisa kutorwa kwemamwe mamineral akadai se zinc, magnesium, calcium uye iron.

Nokudaro, kutora kwemaminerari aya kunogona kuderedzwa kana kudyiwa nezvokudya zvakakwirira mu phytic acid, zvakadai segorosi bran. Nechikonzero ichi, phytic asidhi dzimwe nguva inonzi antinutrient.

Kune vanhu vazhinji pakudya kwakadzikama, phytic acid haina kutyisidzira zvakanyanya.

Gorosi Bran uye Gorosi Germ

Nepo utachiona hwegorosi huri embryo yezviyo zvegorosi, gorosiNdiyo goko rekunze rinobviswa panguva yekugadzira mukugadzirwa kweupfu hwegorosi.

Gorosi jekiseni rinopa muyero wakaiswa wevhitamini uye zvicherwa, kusanganisira manganese, thiamine, selenium, phosphorus uye zinc.

Mukuwedzera, imwe neimwe 30-giramu inoshumira ine 3.7 magiramu ezvokudya fiber. Kunyangwe iyi iri yakanaka huwandu hwefiber inogona kubatsira kutsigira kugaya uye kugara, gorosiInenge yakaderera zvakapetwa katatu pane iyo inowanikwa mukati 

zvinovaka muviri gorosi kana tichienzanisa germ yegorosi negorosi, zvose zvakafanana asi kana zvasvika kune fiber content gorosi inokunda. 

Gorosi Bran uye Oat Bran

oat branirworwo rwekunze rweoti. macalorie gorosiIyo yakakwirira mumapuroteni, asiwo yakakwirira mumapuroteni. 

Gorosi branIine insoluble fiber isingagoni kugayiwa nemuviri uye inobatsira kukurudzira kugara. 

Oat bran, kune rumwe rutivi, ine soluble fiber, iyo inoumba gel-yakaita sechinhu chinonamira chinosungirira kucholesterol mudumbu rekudya uye inoisundira kunze kwemuviri kuburikidza nechituru.

Kana zvasvika kune micronutrients, zvose gorosi uye oat bran zvinopa huwandu hwevhithamini B, kusanganisira thiamine, riboflavin uye vitamin B6. 

B mavhitaminzi anobatsira kuwedzera mazinga esimba, kutarisa uye simba rose. Ose ari maviri zvakare masosi akanaka e magnesium, phosphorus, zinc uye iron.

Semagumo;

Gorosi bran Inovaka muviri zvakanyanya uye inopa yakanakisa fiber.

Inobatsira pakugaya uye hutano hwemwoyo, uye inogona kutoderedza njodzi yegomarara rezamu necolon.

Nekudaro, haina kukodzera kune vanhu vane gluten kana fructan kusashivirira, uye yayo phytic acid yemukati inogona kukanganisa kutorwa kwemamwe mamineral.