Bran: haku mele, pono a me nā hanaʻino i ke kino, pehea e lawe ai * ʻO Crossfit

ʻO Bran kahi huahana i loaʻa nā waiwai pono waiwai, hāʻawi i kahi ʻano o ka piha no ka manawa lōʻihi a ʻaʻole e hoʻololi i nā waihona momona. ʻO nā ʻano kaulana o ka bran, ʻo ia ka palaoa, ka ʻoka, ka rai a me ka palaoa. ʻAʻole pono iki ka raiki, ka linseed, ka palaoa a me ka palaoa. Loaʻa iā Bran kahi hoʻonohonoho kū hoʻokahi o nā mea pono a me nā fiber dietary e hoʻomaikaʻi ai i ka hana o ke kino ma ke ʻano holoʻokoʻa a hāʻawi i ka pohō kaumaha.

He aha ia

Lohe pinepine ka poʻe e pili ana i nā pono a me nā lāʻau lapaʻau o bran, akā ʻaʻole ʻike ka poʻe āpau he aha ia. He huahana ʻo Bran mai ka hana ʻana i ka palaoa palaoa holoʻokoʻa.

ʻO Bran kahi pūpū paʻakikī (ʻili) o kahi huapalaoa a i ʻole germ germ. Lawe ʻia ka pūpū paʻakikī mai ka palaoa i ke kaʻina hana o ka hoʻomaʻemaʻe (wili ʻana) a me ke keʻokeʻo ʻana, a aneane 100% ka pulupulu mea kanu.

Hoʻololi ka ʻili palaoa i ke kekelē o ka wili ʻana a hiki i ka ākea, a ʻoi aku ka maikaʻi o ka bran, a maikaʻi, a laila kapa ʻia ka huahana e maikaʻi.

ʻAʻole lawe ʻia ʻo Bran e ke kino o ke kanaka, a no laila, ʻaʻole ia e alakaʻi i ka loaʻa ʻana o ke kaumaha, akā hana i kahi ʻano o ka māʻona. Ke hele nei i loko o ka esophagus, noho mua ka bran i loko o ka ʻōpū a pehu, a laila hele a manuahi i loko o nā ʻōpū, i ka manawa like e hemo ai nā huahana palaho, nā toxins a me nā toxins.

Ka haku mele, BZHU a me ka ʻike calorie

Kaukaʻi ʻia i ke ʻano o ka bran, ka hoʻohui kemika, ka ʻike calorie o ka huahana a me ka lakio o ka BZHU loli. He huahana pono ʻo Bran, pono e hoʻopili ʻia i ka papaʻai o ka poʻe e pili ana i ka papaʻai olakino a kūpono (PP), a me nā mea ʻālapa no ka waiwai o ka fiber, nā huaora a me nā minelala i loko o ka haku mele.

ʻO ka waiwai kūpono o nā ʻano maʻamau o ka bran no 100 g:

ʻAno ʻokoʻa	Puluniu ʻai, g	ʻO ka ʻike calorie, kcal	Nā Proteins, g	Kalepona, g	Momona, g
ʻOaka	15,3	245,6	17,4	50,6	7,1
Laiki	20,9	315,8	13,3	28,6	20,7
Lilina	–	250,1	30,1	9,9	10,1
Palaoa	43,5	165,5	16,1	16,7	3,8
Rye	43,5	114,3	12,3	8,6	3,4
Kolo	79,1	223,6	8,3	6,7	0,9

Hoʻokomo ʻia ka 15 g bran i loko o ka punetune, no laila, helu ʻia ka ʻike calorie o kēia nui ma muli o ke ʻano o ka huahana.

Ka lakio o BZHU no 100 gram, i kēlā me kēia.

ʻO Bran	BZHU
Kolo	1/0,1/0,9
Rye	1/0,3/0,7
Palaoa	1/0,2/1
Lilina	1/0,3/0,4
Laiki	1/1,7/2,2
ʻOaka	1/0,4/2,8

ʻO Rye, ʻoka, a me ka palaoa palaoa kūpono loa no kaʻai pono.

Hōʻike ʻia ka hui kemika o bran no 100 g ma ke ʻano o ka papa ʻaina:

Inoa o nā kumu	ʻOaka	Laiki	Palaoa	Rye	Kolo
Selenium	45.2 mcg	15.6 mcg	77.5 mg	–	16.8 mcg
Mea hao	5.42 mg	18.55 mg	14.1 mg	10,1 mg	2.8 mg
Keleawe	0,4 mg	0.79 mg	0.99 mg	0.8 mg	0.3 mg
Manganese	5.56 mg	14,3 mg	11.4 mg	6.9 mg	0.14 mg
Pāpaʻakai	566.1 mg	1484 mg	1256 mg	1206 mg	44.1 mg
Makanekiuma	235.1 mg	782 mg	447.8 mg	447.6 mg	63.5 mg
Pākuʻi	734.1 mg	1676 mg	951.1 mg	310.1 mg	72.1 mg
Kalipuna	57.8 mg	56 mg	151 mg	229.2 mg	41.6 mg
Sodoma	4.1 mg	5 mg	8.1 mg	61.0 mg	7.2 mg
Thiamine	1.18 mg	2.8 mg	0.76 mg	0.53 mg	0,02 mg
Kolina	32.1 mg	32.3 mg	74,3 mg	–	18.2 mg
ʻO Vitamin PP	0.94 mg	33.9 mg	13.6 mg	2.06 mg	2.74 mg
Wikamina B6	0.17 mg	4.1 mg	1,3 mg	–	0.16 mg
ʻO Wikamina E	1.01 mg	4.9 mg	10.3 mg	1,6 mg	0.43 mg
ʻO Wikamina K	3.3 μg	1.8 μg	1.9 μg	–	0.32 μg

Hoʻohui ʻia, loaʻa i kēlā me kēia ʻano huahana kahi nui o ka fiber, nā mea kanu mea kanu, a me nā poly-a monounsaturated fatty acid.

ʻO nā keu pono o ka bran no ke kino

ʻO nā wikamina, ka pulupulu, a me nā micro- a me nā macroelement, nā ʻāpana o nā ʻāpana āpau loa, he mea maikaʻi no ka kino wahine a me nā kāne, ʻo ia hoʻi:

ʻO ka hoʻohana ʻōnaehana o ka bran wale a i ʻole ma ke ʻano he dietary supplement, no ka laʻana, i ka berena, lawelawe i ka pale ʻana i nā maʻi e like me colitis mau a me diverticulosis.
Hoʻoiho ka huahana i ke kiʻekiʻe o ka "ʻino" kolesterol i ke koko a hoʻonui i ke kaomi koko.
Lawe ʻo Bran i mea e pale ai no ka ulu ʻana o atherosclerosis.
ʻO nā waiwai kūpono o ka bran i ka maʻi diabetes mellitus i loko o kahi hopena maikaʻi i ka haki o ka starch i ke koko a me ka hiki ke hoʻohaʻahaʻa i ka papa inoa glycemic o ka huahana.
Hiki iā ʻoe ke lilo i mau paona keu e ka hoʻopili ʻana i ka bran, e like me ka rai a me ka palaoa, i kāu papaʻai ma ka hoʻēmi ʻana i ka pōloli.
Hoʻonui ʻo Bran i ka metabolism. ʻAʻole hoʻomaka ka fiber iā ia i ke kaʻina hana o ka puhi ʻana i ka momona subcutaneile, akā pili pono ia i ke kumu o ka nui o ke kaupaona, ʻo ia hoʻi, ke kaʻina hana metabolic.
E hoʻomaikaʻi ka hana puʻuwai inā ʻoe e lawe i nā pūpū paʻakikī o nā hua ma ka liʻiliʻi ma kahi o ʻelua mau manawa o ka pule. E hoʻoneʻe ʻia ka wai nui mai ke kino a iho i lalo ka puffiness.
Pono ka huahana no ka hypertension, no ka mea, he waiwai vasodilating kona.
ʻO Bran (nā ʻano like ʻole: ke kulina, ka flax, ka laiki, ka ʻoka, a pēlā aku) he hopena therapeutic i nā ʻōpū, hoʻomaha i ka constipation a hemo i nā toxins a me nā toxins mai ke kolona. Me ka hoʻohana ʻōnaehana, normalize ka huahana i ka digestive tract ma ke ʻano he nui.

Paipai ʻia e ʻai i nā pūpū palaoa i ka wā o ke ola hou ʻana ma hope o ka maʻi nui a i ʻole ke ʻoki kino, a ma hope hoʻi o ka luhi ʻana i nā marathon haʻuki a hoʻokūkū paha.

ʻO ka bran pono nui loa ka wili ʻia, ma mua o ka granulated, ʻoiai ke kō i ke kō, ka paʻakai a i ʻole nā mea hoʻonui ʻono i ka hope. ʻAno maikaʻi ʻole kahi huahana kūpono a ʻaʻohe ona ʻono i haʻi ʻia.

Pehea e lawe ai i ka bran ke lilo ka paona

ʻAʻole hiki iā ʻoe ke ʻai i ka bran i nā nui palena ʻole, ʻoiai ka papa inoa nui o nā pono pono o ka huahana. Pololei ka lawe ʻana i kahi huahana hōʻemi i ka nui o 20-40 mau lā i kēlā me kēia lā, akā ʻaʻole hou.

ʻAe wale ʻia nā pūpū o nā hua ma ka hoʻohui ʻana me ka wai, a i ʻole a ʻaʻohe hopena maikaʻi. Pono pono e lawe i ka bran (oat, rai, a me nā mea ʻē aʻe), ninini i ka wai e hoʻolapalapa ana, waiho no 20-30 mau minuke. A laila hoʻokahe i ka wai keu a laila hoʻopili wale i nā pā.

ʻO ka fiber diet, kahi mea e hāʻawi ai i ke kaʻina hōʻemi, hana wale nō inā hoʻopili ka huahana i ka wai a hoʻonui i ka nui.

ʻO ka lawe mua ʻana i ka papaʻai papaʻai no kahi mākua e hoʻomaka me 1 teaspoon i kēlā me kēia lā, a ma hope wale o 2 mau pule o ka lawe ʻana hiki ke hoʻonui ʻia ka lāʻau i 2 punetēpō i kēlā lā

Hoʻonui ʻia ke kaʻina hana o ka lilo ʻana o ke kaupaona ma muli o ka ʻoiaʻiʻo o nā pūpū paʻakikī o nā hua e hoʻomaikaʻi i ka hana o nā ʻōpū, paipai i ka hemo ʻana o ka nui o ka wai mai ke kino a hoʻonui i ka metabolism. Ma hope o ka ʻai ʻana i ka meaʻai me ka bran i loko o ka ʻōpū, hoʻomau ka manaʻo o ka māʻona no ka manawa lōʻihi - pehu ka puhaka a hoʻopiha i ka hapa nui o ka nui o ka ʻōpū.

Nui nā ʻanoʻai like ʻole e hoʻohana ana i ka huahana, akā i loko o kēlā me kēia mea he mea kōkua, ʻaʻole ia ke kumu nui o ka ikehu a ʻaʻole wale ka meaʻai.

ʻO ka hōʻino o ka bran i ke olakino a me nā contraindications

Hiki i ka loaʻa ʻana o ka bran i kēlā me kēia lā ke kumu i nā hopena a hōʻeha i ke olakino kanaka. Hoʻopiʻi ʻia ia e hoʻohana i kekahi o nā ʻano o ka bran i ka hihia o exacerbation o nā maʻi aʻe:

gastritis;
ʻōpū ʻōpū;
komo komo

Ma hope o ka hala ʻana o ka exacerbation, hiki iā ʻoe ke hoʻihoʻi i ka bran i ka papaʻai i ka nui o 1 teaspoon. Hoʻohui ʻia, kapu loa ʻia ka ʻai ʻana i ka huahana inā ʻaʻa ʻoe i ka cereala.

ʻO ka hōʻino ʻōnaehana o ka huahana e alakaʻi i ka exacerbation o nā maʻi gastrointestinal, flatulence, indigestion, hypovitaminosis.

Hiki ke hoʻonui i ka lawe ʻana o ka bran i kēlā me kēia lā wale nō ma ka ʻōlelo aʻoaʻo a kahi nutrististist, a ua ʻōlelo ʻia e hana mālie i kēia.

Ka hopena

ʻO Bran kahi huahana papaʻai olakino e kōkua iā ʻoe e lilo i ka paona a mālama i kou kino kūpono ma hope o kou hoʻokō ʻana i nā hopena i makemake ʻia. ʻO ka hoʻohana ʻōnaehana o ka huahana e loaʻa ka hopena maikaʻi i ke olakino, hoʻonui i ka metabolism a hana maʻamau i ka ʻōpū. He momona ʻo Bran i ka fiber, nā meaʻai a me nā mea kanu mea kanu, nā wikamina a me nā micro- a me nā macroelement e pono ai no ka hana pono ʻana o ke kino.