A zamanin yau, raunin kiwon lafiya sun hada da bran - yawancin oatmeal ko alkama. A cikin abun da ake amfani da ita don asarar nauyi, su ma suna da mashahuri.
An kira Bran a matsayin ƙwayar hatsi, wanda shine samfurin gari. Duk da haka, yana cikin alaka cewa kashi 90 cikin 100 na ma'anar halittu na dukkanin hatsi suna mayar da hankali. Har ila yau, abincin naman alade yana sayarwa. Wannan shi ne harsashi na hatsi, wanda ya karbi tsarkakewa mai yawa.
All bran (hatsin rai, shinkafa, oat, alkama) suna da abun ciki mai ƙananan calories: 100 grams dauke da adadin kuzari 216. A nan mun sami:
- ruwa 9.9 g;
- sunadarai - 15.6 g;
- fats - 4.3 g;
- carbohydrates - 64,5 g;
- abincin abinci - 42,8 g;
- disaccharides - 0.41 g.
A cikin bran kunshi biyar daga cikin bitamin bakwai na rukunin B, bitamin E da K. Bugu da ƙari, suna dauke da abubuwa masu alama kamar zinc, potassium, phosphorus, magnesium, iron, alli.
Dukan bran suna da nauyin haɓakaccen sinadarai, duk da haka albarkatun alkama sun fi rahusa fiye da oatmeal.
Yadda za a dauka bran?
Alkama ko wani (duka granular da non granular) an zuba ta da ruwa mai zãfi kuma su bar su na tsawon minti 20-30 to zazzage, to magudana. Gruel wanda aka samo shi ne ko dai an kara da shi a kowane jita-jita, ko cinyewa a matsayin abinci mai cin abinci - 1-3 tablespoons, sau 2-3 a rana.
Dangane da babban abun ciki na fibers, wanda jikinmu ba zai iya yin digiri ba, bran na dogon lokaci ya zauna a cikin ciki, yana jin dadi a cikin mutum.
Amma ko da kawai don rigakafi zai zama da kyau a ci 1-2 teaspoons na bran kowace rana. Gaskiyar ita ce, alkama da oat bran ba su dace da asarar nauyi ba. Suna kuma nuna abubuwan da suke biyowa:
- fadada jini, sabili da haka rage yawan karfin jini;
- hana samun kafaffen layi da kuma hana hana jigilar gandun daji na cholesterol;
- mayar da al'ada aiki na hanta, pancreas da gallbladder;
- rage matakin sukari cikin jini.
Wato, alkama da wani bangare na ba mu lafiyar da amfanin.
Yaushe lalacewar zai haifar lalacewa?
Don amfanin dukkan rassan, ciki har da alkama, akwai ƙwayoyin maganin ƙwayoyin cuta, wato - duk wani mummunan yanayi na hanta, jujjuyawar ƙwayoyi, pancreas da ciki.
Yadda za a dafa albarkatun alkama?
Kyakkyawan girke-girke don miyaccen miya daga alkama bran don asarar nauyi. Muna buƙatar (don 2 servings):
- alkama bran, sifted - 425 g;
- ruwa lita 1.6;
- madara - 380 ml;
- qwai - 1 yanki;
- man shanu - 1 teaspoon;
- finely yankakken sabo ne faski da dill;
- gishiri da sukari - dandana.
Hanyar shiri:
- yankakke bran a cikin kwanon rufi da ruwan zãfi kuma dafa a kan zafi kadan na 1 hour;
- sakamakon sakamakon filfesa, sake kawo shi a tafasa kuma cire kwanon rufi daga wuta;
- ta doke rabi na kwai tare da madara kuma tare da cigaba da turawa wannan cakuda a cikin wani zafi mai zafi;
- ƙara gishiri da sukari zuwa broth da zafi shi, ba bar shi tafasa;
- Kafin yin amfani da miya a kan tebur a cikin kowane farantin ya sanya ɗan shanu mai sauƙi kuma ya zuba furen da faski.
Bugu da ƙari, za ka iya kawai kaɗa hatsi da alkama bran a daidai adadin kuma amfani da su a lokacin yin burodi maimakon gari.
A ƙarshe, mun ƙara cewa yawancin kayan curative ma suna da broths na alkama bran.
Broth daga alkama bran don farfadowa
Za a iya amfani da wannan ruwan a matsayin yara, ko tsofaffi ko marasa lafiya.
Muna buƙatar:
- alkama bran - 1 tbsp. cokali;
- ruwa - kofuna waɗanda 2;
- zuma - 1 tbsp. cokali.
Hanyar shiri:
- zubar da bran a cikin ruwa mai zãfi kuma tafasa a kan zafi kadan don minti 30-40;
- ƙara zuma kuma tafasa don wasu 'yan mintoci kaɗan;
- an dauki broth sau 3-4 a rana don 50 grams.