El oat bran Icho chikafu chinogadziriswa nekunatsiridzwa kweiyo oat tsanga. Icho chibage chinoonekwa sechakazara uye chine hutano, saka munhu wese anofanirwa kuchisanganisa mukudya kwavo kwemazuva ese, kunyanya mukudya kwekutanga kwezuva, nekuti zvinopa simba kutanga zuva.
Iyi oat bran inokurudzirwa kune chero munhu asi kunyanya kune vatambi vanoda simba risingaperi uye kupora, uye zvakare kune avo vane matambudziko emukati, kunyangwe nezvirwere zvakadai sehosha dzinotsamwisa. Tevere tichaona zvikonzero nei tichifanira kusanganisa oat bran muchikafu chedu kubva nhasi.
Oat bran yekuderedza uremu
Ichokwadi ndechekuti hazvigone kutaurwa kuti chero chigadzirwa chinoita kuti isu tirasike uremu pasina kumwe kunonoka. Nekudaro, mune kesi ye oat bran, inosanganisirwa mu kudya kwekurema kurasikirwa nekuti ine satiating zvivakwa. Kana tichienda pakudya tichideredza kudya kwekoriori, zvakajairika kunzwa nzara, saka isu tinofanirwa kuzvibatsira isu nezvikafu zvakadai seoat bran, iyo ine zvakawanda zvinovaka muviri uye inotitadzisa kubva kunzara uye kupedzisira tadya chikafu chisina hutano pakati pekudya.
Hutano hwayo hunotiudza kuti icho chigadzirwa chakakodzera kuchengetedza kudya kwakanaka. 100 gramu yeoats inopa nezve 250 kcal ine 66 gramu yemakabohydrate, 16 gramu eprotein, 7 gramu emafuta uye 16 gramu ye fiber. Pasina kupokana, icho chikafu chinopa makabhohaidhiretsi nemafuta akakwana asi chinosanganisirwa muzvikafu nekuti chinochengeta chishuwo chedu chakasimba uye hachina yakakwira glycemic index.
Chikafu chevatambi
Ichi chikafu chakakurudzirwa zvakanyanya kune avo vanoita zvemitambo nguva dzose. Iyo ine zvemukati zvirimo zvemuriwo mapuroteni, ndosaka zvichitibatsira isu kuchengetedza mhasuru mass kana tichiita mitambo. Kune rimwe divi, inopa kukuru kunzwa kugutsikana kwatatotaura nezvazvo. Inoita kuti shuga dzeropa dzigadzike kuitira kuti isu tirambe tiine simba mukati mezuva rese, tisina misoro yeshuga uye madonhwe esimba. Yayo mhando makabhohaidhiretsi anobatsira kupa iro simba iro rinodiwa kumitambo.
Yakanaka ura
Oat bran chikafu chakakura chehutano hwedu hwemukati nekuda kweiyo huwandu hwesubuta yakasviba chii chakashata nazvo. Iyi faibha yakaratidzirwa kuve inoshanda mukuderedza cholesterol yakaipa mumuviri, sezvo ichikonzera kuti idzingwe mutsvina. Zvakare, bran inodzivirira kuvharirwa kwehutano hwakanaka hwegut. Icho chikafu chakanaka kune avo vanotambura nekuzvimbirwa kana matambudziko ematumbo, kudzivirira matambudziko akadai sehemorrhoids. Nekudaro, chikafu chine fiber yakawanda hachifanirwe kumboshungurudzwa, sezvo chichigona kuve nemhedzisiro, zvichikonzera kushungurudzika mudumbu kana manyoka. Tisati tatanga kuisa rudzi urwu rwechikafu muchikafu uye kana tiine chero matambudziko, tinofanira kubvunza chiremba wedu kuti akurudzire chikafu chakanakisa.
Maitiro ekutora oat bran
Oat bran haifanire kushungurudzwa, saka zvinokurudzirwa imwe kana matatu maspuniji pazuva. Chikafu ichi chinokurudzirwa kwazvo mangwanani, kutanga zuva uye kudzivirira kunzwa nzara. Inogona kusanganiswa ne yogati kana mukaka. Ramba uchifunga kuti inonwisa mvura yakawanda, uye kuti isu tichaona kuti inozvimba sei. Imwe nzira yekutora iri mukuzununguka kwechisikigo mangwanani ega ega. Aya masmoothies anogona kugadzirwa nema yogurts, michero, uye mhodzi kuvapa zvinofadza zvehutano. Imwe chete kana matatu mashupuni anowedzerwa kune iyo smoothie yekuzara uye kuzadza mangwanani emangwanani. Imwe nzira yekutora bran iri mumajusi emangwanani.