Poob qhov hnyav tsis yoojyim. Nws yog qhov tsim nyog yuav tau muab koj tus kheej tso rau hauv ntau txoj kev. Txawm li cas los xij, nws yog qhov zoo, yog qhov txheej txheem ntawm kev poob phaus tsuas yog txwv rau kev cuam tshuam ntawm lawv cov kev noj haus. Feem ntau nws ua rau muaj mob. Qhov no yog vim li cas ntawm kev noj ntawm txhua hom tshuaj, noj tshuaj pab, ntsiav tshuaj. Txawm hais tias noj cov zaubmov feem ntau muaj feem cuam tshuam txog kev noj qab haus huv - ua rau cov kabmob, kabmob metabolic thiab lwm yam teebmeem. Tab sis nyob rau hauv peb lub sij hawm, qhov ua rau nws ua tau kom poob ceeb thawj profitably. Nws yog ua tau, koj tsuas yog yuav tsum tau them sai sai rau kev pab bran.
Nyob rau hauv cov kev pab ntawm bran
Lub bran nws tus kheej yog lub plhaub ntawm lis. Feem ntau cov hmoov nplej siv rau ci qhob cij yog ua tib zoo ua ke, thiab tej yam khoom tsis zoo no raug muab pov tseg. Thaum lawv cov kev pab rau lub plab yog ib qho tseem ceeb heev. Dab tsi yog lawv pab tau?
- bran yog tsis muaj dab tsi ntau tshaj fiber, ib lub caij thiaj li tsim nyog rau lub tsev hlwb;
- bran zoo kawg li pab kom ntxuav cov hnyuv, lawv tsis digested, tab sis sau tag nrho cov dung nyob rau hauv lub plab thiab noj nws tsis muaj teeb meem;
- Yog li ntawd, lawv cov txiaj ntsig yog qhov tseem ceeb rau kev ua hauj lwm ntawm tag nrho cov kev mob plab, kev txhim kho cov txheej txheem metabolic, tiv thaiv kev tshwm sim tsis zoo;
- Tsis tas li ntawd, qhov no muaj fiber ntau qhov kev noj qab haus huv, uas yuav pab kom poob qhov ceeb thawj ntawm lub bran;
- bran kuj tseem ceeb nyob rau hauv daim siab kab mob, nrog rau cov ntshav qab zib mellitus. Txawm hais tias lawv tsis txawv nyob rau hauv tshwj xeeb saj, lawv cov kev pab cuam yog unlimited.
Xua kom poob phaus
Kev siv roj hmab yog siv rau qhov poob vim qhov txiaj ntsim zoo rau lub plab. Lawv lub zog ntawm lub cev ntawd txo qhov hnyav yuav raug muab faib ua peb yam khoom:
- Xua kom pab kom poob ceeb thawj vim lawv tsim cov nyhuv kub. Fibers tsis absorbed, tab sis nyob rau hauv tsis tooj - swell, tsim kev xav ntawm satiety, persisting rau ib lub sij hawm ntev.
- Lwm cov txiaj ntsim zoo yog txo qhov nqus ntawm calories los ntawm sab nraud, uas yog, txo cov calorie ntsiab lus ntawm cov khoom noj.
- Tsis tas li ntawd bran favorably cuam tshuam rau plab hnyuv microflora, nce tus naj npawb ntawm cov kab lig.
Muaj ntau hom bran uas siv tau los ua kom yuag. Nyob ntawm qhov hmoov, lawv muab faib ua cov rye, oat, mov, nplej, buckwheat, millet. Ib hom ntawm cov tsiaj no tau noj. Txawm li cas los xij, muaj coob tus neeg xav paub - yuav ua li cas coj bran rau poob phaus?
Ua ntej koj muaj cov kaus poom hauv koj cov khoom noj, nco ntsoov cov nram qab no:
- Xua dej yog ib yam khoom ntuj uas tsis tas yuav siv cov khoom ntxiv. Kab tias ua ke ntawm bran nrog cov khoom xyaw ntuj, xws li cov txiv hmab txiv ntoo qhuav, cov piam thaj, cov txiv hmab txiv ntoo thiab txiv hmab txiv ntoo, lossis cov khoom noj khoom haus qaub.
- Ib qho ntawm cov yuam kev tseem ceeb yog kev hloov ntawm daim tais nrog xua. Nws yog ib qho tsis yooj yim sua kom noj tsuas yog bran, nws yuav ua rau cuam tshuam ntawm intestine.
- Thaum xub thawj, nws yog ib lub tswv yim kom haus cov kua qaub rau hauv daim ntawv ua ntej, thiab nrog lub sijhawm koj tuaj yeem tau ntxiv rau cov khoom noj thiab cov kav hlau qhuav.
- Rau ib tug neeg laus, 30 mg ntawm bran yog txaus rau ib hnub. Ntawm chav kawm, txhua yam nyob ntawm kuj rau qhov hnyav. Tab sis ntau tau ntawm bran kuj tseem ua rau mob plab.
- Thaum koj siv bran, koj yuav tsum ua raws li kev noj zaub mov, tsis txhob rog thiab kib, pab txhawb lub cev nrog vitamin khoom. Tsis tas li ntawd, tsis txhob hnov qab txog kev ntsuas ntxiv rau kev poob phaus, xws li kev ua si.
Npaum li cas thiab seb qhov bran yog txoj cai los txiav txim rau koj. Txawm li cas los xij, nws tsim nyog teev tias lawv cov khoom sib txawv. Qhov zoo tshaj plaws paub yog cov nplej thiab oat bran.
Nplej bran yog pom zoo rau cov neeg tshiab. Lawv muaj ib lub teeb rau daim duab, yooj yim tau yooj yim, swell sai, muaj ib qho tsis dhau fibrous qauv. Tsis muaj kev txwv tshwj xeeb txog yuav ua li cas noj qoob mog qab zib. Lawv tuaj yeem raug ntxiv rau cereals, yogurts, thiab kuj mus ncuav lawv nrog kefir, los yog mis nyuj haus. Nplej bran yog nplua nuj nyob rau hauv cov vitamins ntawm pawg B thiab yog ib qhov chaw ntawm poov tshuaj thiab phosphorus.
Oat bran yog qhov txawv ntawm ntau lub qauv fibrous.
Zoo li cas yog bran kom ua tiav cov txiaj ntsig zoo? Thaum xub thawj, nws yog ib qhov zoo dua los txwv kev siv steamed bran raws li ib tug additive. Feem ntau, bran yog steamed nyob rau hauv dej kub kom txog thaum lawv mus txog lub consistency ntawm porridge. Nyob rau hauv daim ntawv no lawv yog cov tsim rau cov neeg tshiab. Tom qab, koj yuav mus rau qhuav bran, uas koj muaj peev xwm ntxiv rau yogurt, porridge, tov nrog yogurt thiab qhuav txiv hmab txiv ntoo. Qhov no tsis yog tsuas siv, tab sis kuj delicious.