Okuqukethwe kwe-athikili
Kakolweni braningenye yezingxenye ezintathu zohlamvu lukakolweni.
ekhishwa ngesikhathi sokugaya futhi ihlolwe njengomkhiqizo ophumayo. kakolweni bran, akunakwa njengokungasebenziseki kwabanye abantu.
Noma kunjalo, inothe ezinhlobonhlobo zezitshalo namaminerali amaningi futhi iwumthombo omuhle kakhulu we-fiber.
Eqinisweni, iphrofayili yayo yomsoco inhle kakhulu empilweni yomuntu futhi inganciphisa ubungozi bezinye izifo ezingamahlalakhona.
Yini I-Wheat Bran?
Uhlamvu lukakolweni luqukethe izingxenye ezintathu: i-bran, i-endosperm kanye negciwane.
I-bran iyingqimba yangaphandle eqinile yohlamvu lukakolweni oluboshwe ngokuqinile ngemisoco ehlukahlukene nemicu.
Phakathi nenqubo yokugaya, i-bran iyasuswa ezinhlamvwini zikakolweni futhi ibe umkhiqizo womkhiqizo.
Kakolweni bran Inokunambitheka okumnandi. Isetshenziselwa ukwengeza ukuthungwa kwesinkwa, amakhekhe nezinye izimpahla ezibhakiwe.
Inani Lokudla Kakolweni Kakolweni
Kakolweni bran Igcwele izakhamzimba eziningi. Ingxenye yenkomishi (amagremu angama-29) inikeza:
Amakhalori: 63
Amafutha: 1.3 amagremu
Amafutha agcwele: 0.2 amagremu
Amaprotheni: 4.5 gram
Amakhalori: 18.5 amagremu
I-fiber yokudla: 12.5 amagremu
I-Thiamine: 0.15mg
I-Riboflavin: 0.15 mg
I-Niacin: 4mg
I-Vitamin B6: 0.4mg
I-Potassium: 343
Insimbi: 3.05 mg
Magnesium - 177 mg
I-Phosphorus: 294 mg
Kakolweni braniqukethe inani elihle le-zinc nethusi. Ngaphezu kwalokho, seleniumInikeza ngaphezu kwengxenye yenani lansuku zonke likafulawa nangaphezulu kwenani elidingekayo lansuku zonke le-manganese.
Kakolweni bran Ngaphezu kokuminyana kwayo kwezakhamzimba, iphinde ibe nama-kilojoule aphansi. Uhhafu wenkomishi (amagremu angu-29) unama-calories angu-63 kuphela, okuyinani elincane uma kucatshangelwa imisoco equkethe.
Ngaphezu kwalokho, uhhafu wenkomishi (amagremu angu-29) uqukethe cishe amagremu angu-5 wamaprotheni, kanye namafutha isiyonke, amafutha agcwele, kanye ne-cholesterol, ngakho-ke iwumthombo omuhle wamaprotheni asekelwe ezitshalweni.
Mhlawumbe, kakolweni branIsici sayo esihlaba umxhwele kakhulu yi-fiber yayo. ½ inkomishi (29 grams) kakolweni branIhlinzeka cishe ngamagremu angu-99 wefayibha yokudla, okungama-13% we-DV.
Yiziphi Izinzuzo Zekakolweni Kakolweni?
Kuwusizo empilweni yokugaya ukudla
Kakolweni braninikeza izinzuzo eziningi zokugaya.
Lona umthombo ominyene wefayibha engancibiliki, owengeza inqwaba esitulweni futhi usheshise ukunyakaza kwendle ngekholoni.
Ngamanye amazwi, kakolweni bran I-fiber engancibiliki kuyo isiza ekudambiseni nasekuvimbeleni ukuqunjelwa futhi igcine ukuhanjiswa kwamathumbu njalo.
Futhi, cwaninga kakolweni branKuye kwaboniswa ukunciphisa izimpawu zokugaya ukudla okufana nokuqunjelwa nokungakhululeki, kusebenza kangcono kunezinye izinhlobo ze-fiber engancibiliki njengama-oats nezinye izithelo nemifino.
Kakolweni bran Futhi ziyimicu engagayeki esebenza njengomthombo wezakhi zamabhaktheriya amathumbu anempilo, okwandisa izinombolo ezisekela impilo yamathumbu. ama-prebiotics Icebile futhi ngokwemibandela
Ingasiza ekuvimbeleni ezinye izinhlobo zomdlavuza
Kakolweni branEnye inzuzo yezempilo indima engaba khona ekuvimbeleni izinhlobo ezithile zomdlavuza, omunye wawo umdlavuza kapopopo - umdlavuza wesithathu ovame kakhulu emhlabeni jikelele.
Izifundo eziningi kokubili abantu namagundane kakolweni bran ukusetshenziswa kuhlotshaniswa nengozi encishisiwe yomdlavuza wekoloni.
Ayrıca, kakolweni bran, ukukhula kwesimila emathunjini omuntu, i-oat bran ngokungaguquki kakhulu kuneminye imithombo yokusanhlamvu enefayibha ephezulu njenge
Kakolweni branUmthelela we-lactose engcupheni yomdlavuza wekoloni kungenzeka ubangelwe yi-fiber ephezulu, njengoba ucwaningo oluningi lubonisa ukuthi ukudla okune-fiber ephezulu kuhlotshaniswa nengozi encishisiwe yomdlavuza wamathumbu.
Kakolweni branOkuqukethwe kwefayibha kungase kungabi ukuphela kwesici esinomthelela kulokhu kuncipha kwengozi.
Ezinye izingxenye zikakolweni - njenge-phytochemical lignans kanye nama-antioxidants emvelo njenge-phytic acid - zingadlala indima.
Kakolweni bran ukusetshenziswa kuboniswe ukuthi kukhulisa kakhulu ukukhiqizwa kwe-fatty chain chain fatty acids (SCFA) enenzuzo ku-test-tube kanye nezifundo zezilwane.
Ama-SCFA akhiqizwa amagciwane e-gut anempilo futhi angumthombo obalulekile wezakhi zamaseli ekholoni.
Yize lo mshini ungaqondakali ngokugcwele, ucwaningo lwaselabhorethri lubonisa ukuthi ama-SCFA asiza ukuvimbela ukukhula kwesimila futhi aholele ekufeni kwamangqamuzana omdlavuza kukholoni.
Ukolweni kakolweni, i-phytic acid futhi idlala indima yokuvikela ngokumelene nokukhula komdlavuza webele ngenxa yokuqukethwe kwawo kwe-lignan.
Lawa ma-antioxidants avimbela ukukhula kwamangqamuzana omdlavuza webele ezifundweni zamashubhu okuhlola nezilwane.
Ngaphezu kwalokho, kakolweni branI-fiber ingasiza futhi ukunciphisa ingozi yomdlavuza webele.
Ucwaningo luye lwabonisa ukuthi i-fiber ingakhuphula inani le-estrogen ekhishwa umzimba ngokuvimbela ukumuncwa kwe-estrogen emathunjini, okuholela ekunciphiseni amazinga e-estrogen ajikelezayo.
Lokhu kuncipha kwe-estrogen ejikelezayo kungase kuhlotshaniswe nengozi encishisiwe yomdlavuza webele.
Kuzuzisa inhliziyo
Ezinye izifundo zokubheka ziye zaxhumanisa ukudla okune-fiber ephezulu nobungozi obuncishisiwe besifo senhliziyo.
Ocwaningweni lwakamuva, nsuku zonke esikhathini esingamasonto amathathu kakolweni bran Labo abadla okusanhlamvu babonise ukwehla okukhulu kwe-cholesterol ephelele. Ngaphezu kwalokho, akuzange kuncishiswe i-cholesterol "enhle" ye-HDL.
Ucwaningo luphinde lubonise ukuthi ukudla okune-fibre yokudla kunganciphisa kancane i-triglycerides yegazi.
ama-triglyceridesyizinhlobo zamafutha atholakala egazini ahambisana nengozi enkulu yesifo senhliziyo.
Ngakho-ke, nsuku zonke kakolweni bran Ukusebenzisa i-fiber kusiza ukuvimbela isifo senhliziyo ngokwandisa ukudla kwe-fiber.
I-wheat bran isiza ukulahlekelwa isisindo
Kakolweni bran nokudla okunye ukudla okunefiber ephezulu kukwenza uzizwe ugcwele. Lokhu kusiza ukugcina isisindo.
Ukubuyekezwa koMnyango Wesayensi Yokudla Nokudla Okunempilo eNyuvesi yaseMinnesota kubonisa ukuthi “ukusetshenziswa okwengeziwe kwe-fiber yokudla kuwo wonke umjikelezo wokuphila kuyisinyathelo esibalulekile ekunqandeni umqedazwe wokukhuluphala ngokweqile emazweni athuthukile.”
Yiziphi Izingozi Zegatsha likakolweni?
Kakolweni branNaphezu kokuba ukudla okunomsoco onezinzuzo eziningi zezempilo ezingaba khona, kungase futhi kube nezimpawu ezingezinhle.
Iqukethe gluten
I-Gluten ingumndeni wamaprotheni atholakala kwezinye izinhlamvu, kuhlanganise nokolweni.
Abantu abaningi bangadla i-gluten ngaphandle kokubhekana nemiphumela emibi. Nokho, abanye abantu bakuthola kunzima ukubekezelela lolu hlobo lwamaprotheni.
isifo se-celiacyisifo esizimele lapho umzimba ukhomba ngephutha i-gluten njengomzimba wangaphandle, okubangela izimpawu zokugaya ukudla njengobuhlungu besisu kanye nesifo sohudo.
Ukusetshenziswa kwe-Gluten kungalimaza ulwelwesi lwamathumbu kanye namathumbu amancane kubantu abanesifo se-celiac.
Abanye abantu babhekana nokuphazamiseka kokugaya ukudla ngemva kokudla i-gluten, yingakho behlushwa ukuzwela kwe-gluten okungeyona i-celiac.
Ngakho-ke, abantu abanesifo se-celiac kanye nokuzwela kwe-gluten, kakolweni bran Gwema okusanhlamvu okuqukethe i-gluten, kuhlanganise ne-gluten.
Iqukethe ama-fructans
Ama-Fructans awuhlobo lwe-oligosaccharide, okuyi-carbohydrate ehlanganisa uchungechunge lwama-molecule e-fructose, ekugcineni okuyi-molecule ye-glucose. Le carbohydrate ewuchungechunge ayigayiwe futhi ivutshelwe kukholoni.
Le nqubo yokuvutshelwa ingabangela igesi kanye neminye imiphumela engemihle yokugaya ukudla, njengobuhlungu besisu noma isifo sohudo, ikakhulukazi kubantu abane-irritable bowel syndrome (IBS).
Ngeshwa, okusanhlamvu okuthile, okunjengokolweni, kuphezulu kuma-fructans. uma uhlushwa yi-IBS noma unokungabekezelelani okwaziwayo kwe-fructan kakolweni branKufanele ukugweme.
I-Phytic Acid
I-Phytic acidisakhi esitholakala kuzo zonke izimbewu zezitshalo, okuhlanganisa nemikhiqizo kakolweni. Ikakhulukazi kakolweni branigxila ku.
I-Phytic acid ingaphazamisa ukumuncwa kwamaminerali athile afana ne-zinc, i-magnesium, i-calcium nensimbi.
Ngakho-ke, ukumuncwa kwala maminerali kungase kuncishiswe uma kudliwe ukudla okune-phytic acid, njenge-bran kakolweni. Ngenxa yalesi sizathu, i-phytic acid ngezinye izikhathi ibizwa ngokuthi i-antinutrient.
Kubantu abaningi abadla ukudla okulinganiselayo, i-phytic acid ayibeki usongo olukhulu.
Imbewu Kakolweni kanye Negciwane Kakolweni
Ngenkathi igciwane likakolweni liwumbungu kakolweni, kakolweni branYigobolondo langaphandle elikhunyulwayo ngesikhathi kukhiqizwa ufulawa kakolweni.
Igciwane likakolweni linikeza umthamo ogxilile wamavithamini namaminerali, okuhlanganisa i-manganese, i-thiamine, i-selenium, i-phosphorus ne-zinc.
Ngaphezu kwalokho, i-30-gram ngayinye ekhonzayo iqukethe amagremu angu-3.7 we-fiber yokudla. Nakuba lokhu kuyinani elihle le-fiber elingasiza ukusekela ukugaya kanye nokujwayelekile, kakolweni branIngaphansi ngokuphindwe kathathu kunenani elitholakala kuyo
ngokomsoco kakolweni bran uma uqhathanisa igciwane likakolweni negciwane likakolweni, kokubili kufana kakhulu kodwa uma kuziwa kokuqukethwe kwe-fiber kakolweni bran liyanqoba.
I-Wheat Bran kanye ne-Oat Bran
i-oat branungqimba lwangaphandle lwe-oats. amakhalori kakolweni branIphakeme ngamaprotheni, kodwa futhi iphakeme ngamaprotheni.
Kakolweni branIqukethe i-fiber engancibilikiyo engakwazi ukugayeka umzimba futhi isiza ukukhuthaza ukujwayela.
Ngakolunye uhlangothi, i-oat bran iqukethe i-fiber encibilikayo, eyenza into efana nejeli enamathelayo ebopha i-cholesterol emgudwini wokugaya ukudla futhi iyiphushele ngaphandle komzimba ngendle.
Uma kuziwa kuma-micronutrients, kokubili ukolweni kanye ne-oat bran kunikeza inqwaba yamavithamini B, kuhlanganise ne-thiamine, i-riboflavin ne-vitamin B6.
Amavithamini B asiza ukukhulisa amazinga wamandla, ukugxila kanye namandla ewonke. Zombili futhi ziyimithombo emihle ye-magnesium, i-phosphorus, i-zinc nensimbi.
Ngenxa yalokho;
Kakolweni bran Inomsoco kakhulu futhi iwumthombo omuhle kakhulu we-fiber.
Inenzuzo ekugayeni ukudla kanye nempilo yenhliziyo, futhi ingase yehlise ngisho nengozi yomdlavuza webele nowokhololo.
Kodwa-ke, ayifaneleki kubantu abane-gluten noma i-fructan ukungabekezelelani, futhi okuqukethwe kwayo kwe-phytic acid kungaphazamisa ukumuncwa kwamanye amaminerali.
Imibhalo Okufanele Uyifunde
