Ehia ka nui o ka oat Bran i kēlā me kēia lā? Ka hopena a me nā ʻōlelo aʻoaʻo no ka hoʻohana ʻana

He olakino ka oat bran. ʻEhia ka nui o ia mea i manaʻo ʻia i kēlā me kēia lā i hiki ai ke loaʻa ka hopena maikaʻi i kēia manawa ke kūkākūkā ʻia nei. Ua hōʻuluʻulu pōkole mākou ma ʻaneʻi i ka hana o ka oat bran a me ka nui o kāu hiki ke hoʻokomo maʻalahi i kāu ʻai.

ʻEhia ka nui o ka oat bran i ʻōlelo ʻia i kēlā me kēia lā

Nui nā mueslis a me nā porridges i loko o ka oatmeal olakino, akā he moʻolelo ʻokoʻa ka oat bran. I kēia manawa ʻaʻole nui ka poʻe i ʻike a hoʻohana iā lākou. Ua piha hoʻi i nā ʻike maikaʻi a he mea hoʻohui kūpono i nā flakes kaulana.

• He ʻokoʻa i nā ʻāpana oat - i hana ʻia mai ka ʻōpala oat holoʻokoʻa, i hoʻoheheʻe ʻia a ʻōwili ʻia - loaʻa wale ka oat bran mai nā papa waho a me ka germ o ka palaoa oat. Loaʻa ʻia ka bran ma ke ʻano he hua palapa, ʻuʻuku liʻiliʻi, akā hoʻopalapala ʻia e like me nā ʻōpala oat bran, i maʻalahi ka hana ʻana i kekahi manawa.
• Aia i loko o nā papa waho o nā oats kahi hapa nui o nā mea pono o kēia hua palaoa cereal waiwai. Aia kēia mau mea i nā huaora B like ʻole, ka magnesium, ka hao, ka zinc, ka selenium a me ka fiber i olakino no ka ʻōpū, e like me ka soluble ß-glucan.
• ʻO ka ß-glucan ka mea nui ke kī i nā pono olakino o ka oat bran. Loaʻa i ka oat bran ma kahi o ʻelua ka nui o ka oatmeal.
• Hiki i ka ß-Glucan, a pēlā pū kekahi oat bran, hiki ke hoʻohaʻahaʻa i ke kiʻekiʻe o ka cholesterol, hoʻohaʻahaʻa i ke kō koko koko, kākoʻo i ke olakino o ka ʻōpū a no laila ke ola kino. Manaʻo ʻia ʻo Oat bran i kekahi manawa no ka pohō kaumaha, no ka mea, hoʻomaikaʻi ia i ka satiety me ka haʻahaʻa haʻahaʻa o ka calorie. He mea kōkua nō hoʻi ia e kūʻē i ka constipation.
• ʻO ka nui o ka ß-glucan i koi ʻia no kahi hopena ke kūkākūkā ʻia nei ma ka ʻepekema. ʻO kahi ʻōlelo aʻoaʻo maʻamau, hiki ke hoʻokō maʻalahi i ka hoʻomaʻamaʻa ʻana, ʻo ia ka liʻiliʻi o 3 milligrams o ß-glucan i kēlā me kēia lā. Hoʻololi ʻia i ka oat bran, loaʻa kēia ma kahi o 40 grams, ʻo ia hoʻi ma kahi o ʻelua punetēpē puʻu.
• Eia nō naʻe, aia kekahi haʻawina e ʻōlelo ana ʻaʻole lawa ka liʻiliʻi o 3 grams o ß-glucan no nā hopena olakino. ʻO ka nui a hiki i ka 10 grams o ka beta glucan ke kūkākūkā ʻia ma aneʻi. Eia nō naʻe, ʻo ka lawe ʻana i kēia mea hoʻokahi i mea hoʻohui me ka oat bran, ʻo ia ke ʻano o ka hoʻohana nui ʻole ʻia a hiki i ka 150 grams. Hiki iā ʻoe ke hoʻāʻo e hoʻokō i kāu ʻai ʻana ma ka hoʻoikaika ʻana i nā meaʻai like ʻole e like me nā pastries a i ʻole nā ​​soup a me nā stews.
• Kahi mea hou aʻe, ʻepekema E hoʻohuli i ka manaʻo i kekahi mea ʻē aʻe i loko o ka oat bran hiki ke kākoʻo i ke olakino cardiovascular: nā mea i kapa ʻia ʻo avenanthramides, nā mea pili i ka polyphenols. Hiki i kēia mau mea ke hāʻawi i kahi palekana no ka mea e manaʻo ʻia he hopena hoʻomaha i nā kīʻaha koko.

ʻO ka oat a me ka palaoa palaoa - ʻōlelo ʻia ʻelua

ʻO ka palaoa palaoa kekahi mea kōkua ma waena o ka poʻe mālama olakino. Akā aia nā ʻokoʻa ma waena o nā ʻano bran ʻelua.

• I ka hiki ʻana mai i ka ß-glucan, ʻike ʻia ka oat bran ma mua. Ma ka ʻaoʻao ʻē aʻe, hāʻawi ka palaoa bran i nā meaʻai meaʻai ʻē aʻe, i waena o nā mea ʻē aʻe, e hauʻoli i ka maikaʻi o ka hiki ke hoʻopaʻa i nā toxins i loko o ka ʻōpū a no laila e hoʻoikaika ai i kā lākou hoʻopau ʻana.
• Loaʻa i ka palaoa palaoa ka ferulic acid, ka mea i ʻōlelo ʻia he hopena pale i ka maʻi kanesa colon.
• No ka poʻe me ka gluten intolerance, akā naʻe, pono e hilinaʻi i ka oat bran no nā hopena olakino. E hoʻopaʻa inoa ʻia ʻo ia me ka gluten-free a mai ka mahiʻai a me ka hoʻoponopono ʻole ʻia.
• No ka mea hiki ke hōʻiliʻili nā mea haumia i loko o nā ʻili o waho o ka ʻai, ʻoi aku ka nui o nā huahana huapalaoa, pono ke nānā aku i nā waiwai kūlohelohe i ke kūʻai ʻana iā lākou. ʻO nā alakaʻi no ka mahiʻai ʻana a me ka hana ʻana ma ʻaneʻi e hōʻoia i ka hoʻohana ʻole ʻia ʻana o nā mea momona a me nā pesticides pōʻino.
• Pehea ʻoe e hoʻohui ai i ka ʻai ʻana i ka oat a i ʻole ka palaoa palaoa i kāu ʻai. Eia naʻe, hiki i ka bran ke hoʻokō i kona hopena maikaʻi inā hāʻawi ʻia ka wai e pehu ai: Hoʻomoʻi ʻia i ka muesli, hoʻohui ʻia i ka smoothie a i ʻole ka sopa mānoanoa a i ʻole he mea hoʻohui i nā pastries i ʻai ʻia me ka nui o ka inu, hiki iā ʻoe ke hana me ka pilikia ʻole. pōmaikaʻi mai ka palaka.