Gorosi Bran: Kudya, Kubatsirwa uye Zvimwe

Zvemukati

• Chii Chinonzi Gorosi?
• Nhoroondo yehutano
• Inosimudzira Digestive Hutano
• Inogona Kubatsira Kudzivirira Mamwe Makenza
• Dai Kusimudzira Hutano Hwemoyo
• Zvinogona Kuderera
• Inosanganisira Gluten
• Inosanganisira Fructans
• Phytic Acid
• Maitiro Ekudya Gorosi Bazi
• Icho Chinokosha

Gorosi bran ndeimwe yezvikamu zvitatu zvegorosi kernel.

Inobviswa panguva yekugaya, uye vamwe vanhu vangangofunga sechimwe chigadzirwa.

Asi, yakapfuma mumakemikari mazhinji emiti uye zvicherwa uye sosi yakanaka kwazvo yefaera.

Muchokwadi, chimiro chayo chekudya chinogona kuvandudza hutano hwako uye kudzikisa njodzi yako yezvimwe zvirwere zvisingaperi.

Hezvino zvese zvaunoda kuti uzive nezve gorosi bran.

Chii Chinonzi Gorosi?

Tsanga yegorosi inoumbwa nezvikamu zvitatu: iyo branhoni, endosperm uye utachiona.

Iyo branimu ndiyo yakaoma yekunze yakatetepa yegorosi kernel, iri jam-yakazara nezvakasiyana zvinovaka muviri uye fiber.

Panguva yekugaya, branhoni rinobviswa kubva pazviyo zvegorosi uye rinova chigadzirwa.

Gorosi bran ine inotapira, nutty flavour. Inogona kushandiswa kuwedzera machira uye yakazara-yakazara kuravira kwechingwa, muffin uye zvimwe zvakabikwa zvinhu.

Gorosi bran ndiro dziviriro yekunze yekuchengetedza tsanga yegorosi inobviswa panguva yekukuya.

Nhoroondo yehutano

Gorosi bran rakagwamba-rizere nezvakawanda zvinovaka muviri. Hafu-mukombe (29-gramu) kushumirwa kunopa (1):

• Makorori: 63
• Mafuta: 1.3 magiramu
• Mafuta akaguta: 0.2 magiramu
• Mapuroteni: 4.5 magiramu
• Carbohydrate: 18.5 magiramu
• Chikafu fiber: 12.5 magiramu
• Thiamine: 0.15 mg
• Riboflavin: 0.15 mg
• Niacin: 4 MG
• Vhitamini B6: 0.4 mg
• Potassium: 343
• Iron: 3.05 mg
• Magnesium: 177 mg
• Phosphorus: 294 mg

Gorosi bran inewo huwandu hwakadzama hwezinc nemhangura. Pamusoro pezvo, inopa inopfuura hafu yemazuva ese kukosha (DV) yeselenium uye zvinopfuura iyo DV yemanganese.

Haisi chete gorosi yegoridhe zvinovaka muviri, iri zvakare rakadzikira koriori. Hafu yekapu (29 gramu) ine 63 macalorie chete, inova minuscule uchifunga zvese zvinovaka muviri zvainorongedza.

Uyezve, yakaderera mumafuta akazara, mafuta akazara uye cholesterol, pamwe neicho chinhu chakanaka chemapuroteni-anodyarwa, achipa anenge magiramu mashanu eprotein muhafu yekapu (29 gramu).

Sezvineiwo, gorosi bran inonyanya kufadza hunhu hwayo fiber zvemukati. Hafu yekapu (29 gramu) yegorosi bran inopa anenge magiramu gumi nematanhatu ezvekudya fiber, inova 99% yeiyo DV (1).

Gorosi gorosi isosi yakanaka yezvakawanda zvinovaka muviri uye mapuroteni uye neakaderera makori. Icho chinhu chakanakisa sosi yezvokudya fiber zvakare.

Inosimudzira Digestive Hutano

Gorosi bran rinopa mabhenefiti mazhinji kuhutano hwako hwekugaya.

Iyo sosi yakanyoroveswa yeasina kusungunuka fiber, iyo inowedzera yakawanda kune yako stool uye inomhanyisa kufamba kwechigaro kuburikidza nekoloni yako ().

Mune mamwe mazwi, iyo isina kusungunuka fiber irimo mugorosi bran inogona kubatsira kusunungura kana kudzivirira kupatira uye chengetedza ura hwako kufamba nguva dzose.

Uye zvakare, zvidzidzo zvakaratidza kuti gorosi bran inogona kudzikisa zviratidzo zvekugaya, sekudumbuka uye kusagadzikana, uye inoshanda zvakanyanya mukuwedzera fecal yakawanda kupfuura mamwe mafomu asina kusvibiswa fiber senge oats uye zvimwe michero nemiriwo (,).

Gorosi gorosi zvakare rakapfuma muma prebiotic, ayo ari maini asingagundike anoshanda sosi yekudya kune yako ane hutano hutumbu mabhakitiriya, achiwedzera huwandu hwayo, iyo, zvakare, inosimudzira ura hutano ().

Gorosi bran rinosimbisa hutano hwekugaya nekupa sosi yakanaka yeasina kusungika fiber, iyo inogona kubatsira kudzivirira kana kubata kupatira. Iyo inoshandawo se prebiotic, ichikurudzira kukura kwehutano hutachiona hutachiona.

Inogona Kubatsira Kudzivirira Mamwe Makenza

Rimwezve rubatsiro rwehutano hwegorosi branu ibasa raro rinokwanisa mukudzivirira mamwe marudzi egomarara, rimwe rawo - gomarara rekoloni - ndiyo yechitatu kenza inozivikanwa pasi rese ().

Dzidzo dzinoverengeka muvanhu nembeva dzakabatanidza gorosi rekudya kudya kune yakaderedzwa njodzi yekenza yekoloni (,,).

Zvakare, gorosi bran rinoratidzika kutadzisa bundu kukura mumakoloni evanhu zvakanyanya kufanana kana ichienzaniswa nezvimwe zvakakwirira-fiber zviwanikwa zvezviyo, senge oat bran ().

Gorosi bran rinokonzeresa panjodzi yekenza yemukenza ingangove inokonzerwa nechikamu kune yayo yakakwira fiber zvemukati, sezvo ongororo dzakawanda dzakabatanidza yakakwira-fiber chikafu ine yakaderedzwa njodzi yekenza yekoloni (,).

Nekudaro, iyo fiber yezvinyorwa zvegorosi bran inogona kunge isiri iyo yega inobatsira pakuderedza njodzi iyi.

Zvimwe zvinoriumba zvegorosi bran - senge echisikigo antioxidants senge phytochemical lignans uye phytic acid - inogona kutora chikamu zvakare (,,).

Gorosi bran kudya kwave kuchiratidzwawo kuwedzera zvakanyanya kugadzirwa kweinobatsira pfupi-cheni mafuta acids (SCFA) mu test-tube uye mhuka zvidzidzo ().

SCFAs inogadzirwa nehutano hutachiona bhakitiriya uye sosi huru yehutano hwemaseru ecolon, achiachengeta aine hutano.

Kunyangwe iyo michina isinganyatsonzwisisika, zvidzidzo zvebhu zvinoratidza kuti SCFAs inobatsira kudzivirira bundu kukura uye kukurudzira kufa kwekenza maseru mukoloni (,,,).

Gorosi bran rinogona zvakare kutora chinodzivirira kupokana nekuvandudzwa kwekenza yemazamu nekuda kwezviri mukati mayo phytic acid uye lignan ().

Aya ma antioxidants akatadzisa kenza yemazamu maseru kukura mu test-tube uye mhuka zvidzidzo (,).

Pamusoro pezvo, iyo fiber inowanikwa mugorosi bran inogona zvakare kubatsira kudzikisira njodzi yekenza yemazamu.

Zvidzidzo zvakaratidza kuti faibha inogona kuwedzera huwandu hweestrogen yakaburitswa nemuviri wako nekudzivisa kuyamwa kwesrogen mumatumbo, zvichikonzera kudzikira kwekutenderera estrogen mazinga (,,).

Kuderera kwakadaro mukutenderera estrogen kunogona kunge kune hukama nenjodzi yakadzikira yekenza yemazamu (,).

Gorosi bran ine fiber yakawanda uye ine lignan phytochemicals uye phytic acid - zvese izvi zvinogona kuve zvine chekuita nenjodzi yakadzikira yekoloni necancer yemukaka.

Dai Kusimudzira Hutano Hwemoyo

Ongororo dzinoverengeka dzekucherechedza dzakabatanidza kudya kwepamusoro-fiber nedambudziko rakaderera rehosha yemwoyo (,,).

Imwe diki, ongororo ichangobva kuitika yakaratidza kuderera kukuru kwecholesterol yakazara mushure mekudya gorosi rezviyo zuva nezuva kwevhiki-nhatu. Uyezve, hapana kuderedzwa kwe "yakanaka" HDL cholesterol yakawanikwa ().

Tsvagiridzo zvakare inoratidza kuti kudya kwakanyanya mune zvekudya fiber kunogona kudzikisira ropa triglycerides ().

Triglycerides mhando dzemafuta anowanikwa muropa rako ayo anosangana nenjodzi huru yechirwere chemwoyo kana akakwidziridzwa.

Naizvozvo, kuwedzera gorosi bran kune chikafu chako chezuva nezuva kunogona kuwedzera yako yakazara fiber kudya kunobatsira kudzivirira chirwere chemwoyo.

Sechakanaka sosi ye fiber, gorosi bran inogona kubatsira kudzikisa yakazara cholesterol uye triglycerides, iyo inogona kudzikisa njodzi yako yechirwere chemwoyo.

Zvinogona Kuderera

Kunyangwe gorosi branari chikafu-chakakora chikafu chine akawanda anogona hutano mabhenefiti, panogona kuve nekumwe kukanganisa.

Inosanganisira Gluten

Gluten mhuri yemapuroteni anowanikwa mune imwe tsanga, kusanganisira gorosi ().

Vanhu vazhinji vanogona kunwisa gluten vasina kusangana nemhedzisiro. Nekudaro, vamwe vanhu vanogona kunetseka kutsungirira urwu rudzi rweprotein.

Chirwere cheCeliac chirwere chemuviri umo muviri nenzira isiriyo unotarisa gluten sekutyisidzira kwekunze kumuviri, zvichikonzera kugaya kwezviratidzo sekurwadziwa kwemudumbu uye manyoka.

Kuiswa kweGluten kunogona zvakare kukuvadza iyo lining yematumbo uye mudumbu ura mune varwere veiliac ().

Vamwe vanhu vanotamburawo nehusina-celiac gluten senzwi, mavasingaedze hutachiona hweceliac asi vachiri kunzwa kusagadzikana kwekugaya mushure mekudya giluten (,).

Naizvozvo, vanhu vane chirwere chechiliac uye kunzwisisika kweguteni vanofanirwa kudzivirira zviyo zvine gluten, kusanganisira gorosi bran.

Inosanganisira Fructans

Fructans imhando yeoligosaccharide, kabhodhihydrate inoumbwa neketani yemamolekemu eefructose ane glucose molecule kumagumo.

Iyi cheni makabhohaidhiretsi haagundike uye anovira mune yako colon.

Iyi nzira yekuvirisa inogona kuburitsa gasi uye nezvimwe zvisingafadzi zvekugaya mhedzisiro senge kubhowa, kurwadziwa mudumbu kana manyoka, kunyanya kune vanhu vane chirwere chinokanganisa ura (IBS) (35).

Zvinosuruvarisa, dzimwe mbeu, dzakadai segorosi, dzakakwirira muma fructans.

Kana iwe uchitambura neBS kana uine inozivikanwa fructan kusashivirira, ungangoda kudzivirira gorosi bran.

Phytic Acid

Phytic acid chinhu chinovaka muviri chinowanikwa mumbeu dzese dzezvirimwa, kusanganisira zvigadzirwa zvegorosi rose. Inonyanya kukoshesa gorosi bran (,,).

Phytic acid inogona kutadzisa kunwa kwemamwe zvicherwa senge zinc, magnesium, calcium uye iron ().

Nekudaro, kunwiswa kwemaminerari aya kunogona kudzikira kana kuchidyiwa nechikafu chakakwira muphytic acid senge gorosi bran.

Ichi chikonzero nei phytic acid dzimwe nguva ichinzi antinutrient.

Kune vanhu vazhinji vanodya kudya kwakaringana, phytic acid haina kukuvadza zvakanyanya.

Nekudaro, kana iwe ukadya yakakwira-phytic-acid chikafu nezvakawanda chikafu, unogona kukura kushomeka mune izvi zvakakosha zvinovaka muviri nekufamba kwenguva.

Kana iwe uine kusashivirira kune gluten kana fructans, zvakanakisa kudzivirira gorosi bran, sezvo iine zvese zviri zviviri. Gorosi gorosi zvakare rakakwira mu phytic acid, iyo inogona kukanganisa kunwiswa kwehumwe hutano.

Maitiro Ekudya Gorosi Bazi

Kune nzira dzakawanda dzekuwedzera gorosi bran kune chako chikafu.

Kana zvasvika pazvinhu zvakabikwa, ichi chigadzirwa chakasiyana-siyana chinogona kuwedzerwa kana kutsiva imwe yeupfu kusimudzira kunaka, magadzirirwo uye chikafu.

Iwe unogona zvakare kusasa gorosi bran pane smoothies, yogati uye zviyo zvinopisa.

Kuwedzera yakawandisa gorosi bran kune chikafu chako nekukurumidza kunogona kukonzera kushushikana kwekugaya nekuda kwayo kwakanyanya fiber zvemukati. Naizvozvo, zviri nani kutanga kunonoka, kuwedzera kudya kwako zvishoma nezvishoma uye kubvumira muviri wako kugadzirisa.

Zvakare, ive shuwa kunwa yakawanda yemvura sezvo iwe uchikwidziridza yako yaunodya kuitira kuti ucheke iyo fiber zvakakwana.

Gorosi bran rinogona kusanganiswa mumidziyo yakabikwa kana kusaswa pamasmoothies, yogati uye zviyo. Paunenge uchiwedzera gorosi bran pane chikafu chako, ita zvishoma nezvishoma uye uve nechokwadi chekunwa mvura yakawanda.

Icho Chinokosha

Gorosi bran ine hutano hwakanyanya uye sosi yakanaka kwazvo ye fiber.

Inogona kubatsira kugaya uye nemoyo hutano uye inogona kunyange kudzora kenza yemazamu nekoloni njodzi.

Zvisinei, haina kukodzera kune vanhu vane gluten kana kusagadzikana kwefructan, uye ayo phytic acid zvemukati zvinogona kutadzisa kunwa kwemamwe zvicherwa.

Kune vanhu vazhinji, gorosi bran rinopa yakachengeteka, yakapusa uye ine hutano yekuwedzera kune zvakabikwa zvinhu, smoothies uye yogati.