Flax bran: cov txiaj ntsig thiab kev puas tsuaj. Yuav ua li cas noj flaxseed bran rau poob phaus?

2024 Tus sau: Isabella Gilson | [email protected]. Kawg hloov kho: 2023-12-17 03:27

Hnub no nws yog qhov nrov thiab tseem nyiam noj bran - oatmeal, flaxseed, rye, nplej. Nws tau ntev lawm ua pov thawj tias lawv muaj ntau yam zoo, nplua nuj nyob rau hauv cov as-ham, tuaj yeem txhim kho kev noj qab haus huv ntawm qee yam kab mob, thiab tseem pab tshem tawm qhov hnyav dhau.

flax bran yog dab tsi?

Qhov no yog qhov tseeb, pov tseg los ntawm kev ua cov nplej nplej. Lawv suav nrog lub plhaub sab nrauv thiab ib feem me me ntawm cov nplej uas tseem tshuav tom qab ua cov khoom tseem ceeb ntawm cov nplej kom tau cov roj linseed. Kuj ceeb tias, nws yog cov khib nyiab uas muaj cov txiaj ntsig siab tshaj plaws - lawv muaj txog li 90% ntawm cov khoom tseem ceeb ntawm cov noob. Piv rau rye, oat, nplej counterparts, hom no tsis tshua muaj, tab sis suav hais tias muaj nqis dua.

Bran ntawm flax noob: cov ncauj lus kom ntxaws

Nyob rau ntawm saib ze dua ntawm cov bran ua los ntawm cov noob flax, nws tau pom meej: qhov no yog lub tsev khaws khoom ntawm cov khoom muaj txiaj ntsig. Tshwj xeeb, lawv cov khoom muaj xws li cov khoom hauv qab no:

• Fiber yog cov khoom tseem ceeb.
• Y Iron, calcium, potassium, magnesium,ib tug xov tooj ntawm lwm yam minerals.
• Vitamin B1, B6, B2, A thiab E.
• Omega-3 thiab Omega-6 acids.
• YProtein.
• Monosaccharides.

Cov khoom noj muaj txiaj ntsig rau 100 grams: protein - 27 grams, rog - 9 grams, carbohydrates - 12.5 grams, calories - 250 kcal.

siv dab tsi?

Vim lub peev xwm los ntxuav lub cev zoo, tshem tawm cov co toxins los ntawm nws, bran hu ua " txhuam" lossis "lub tshuab nqus tsev". Dhau los ntawm txoj hnyuv, lawv ntxuav nws cov phab ntsa, noj nrog lawv txhua yam uas yog superfluous thiab tsis tsim nyog. Ua tsaug rau lawv, qhov teeb meem ntawm cem quav ploj, cov hnyuv pib ua haujlwm tag nrho, uas ua rau muaj kev kho mob tag nrho. Hauv particular, cov tsos mob ntawm daim tawv nqaij, plaub hau thiab rau tes zoo, ib tug neeg pib zoo siab, noj qab nyob zoo, nquag. Nws kuj tau raug pov thawj tias flax bran pab normalize metabolism, txhim kho kev ua haujlwm ntawm lub plawv thiab cov hlab ntsha, ntxiv dag zog rau lub cev tiv thaiv kab mob, thiab txo cov roj cholesterol thiab cov suab thaj. Cov vitamins thiab minerals lawv muaj muaj txiaj ntsig zoo rau kev noj qab haus huv tag nrho.

Nws tau raug tsim los tias kev noj cov khoom tuaj yeem tiv thaiv qhov tshwm sim ntawm qee yam kab mob: pancreatitis, dysbacteriosis, atherosclerosis thiab lwm yam.

Thaum cev xeeb tub thiab pub niam mis, bran los ntawm cov noob flax tsis yog ua tau xwb, tab sis yuav tsum tau noj. Yog hais tias koj tsis overdo nws thiab txwv koj tus kheej ntawm 25-30 grams tauj ib hnub, ces lawv tsuas muaj txiaj ntsig rau lub cev.

Maybran puas tuaj yeem ua mob rau lub cev?

Hnub no nws yog ib qho khoom noj khoom haus nrov thiab txawm tias fashionable, yog li ntau tus neeg txaus siab rau flax bran. Cov txiaj ntsig thiab kev puas tsuaj - dab tsi ntxiv hauv lawv? Cov lus nug tseem ceeb txaus. Tau kawg, muaj ntau yam txiaj ntsig. Raws li kev tsim txom, qhov tseem ceeb tshaj plaws yog tsis siv cov bran uncontrollably, nyob rau hauv ntau ntau. Qhov no tuaj yeem ua rau muaj teeb meem nrog cov quav, nce roj tsim, thiab txawm tias qee cov kab mob hauv plab. Tom qab txo cov nyiaj txhua hnub lossis txwv tsis pub noj bran, cov teeb meem no ploj mus. Yog tias koj ua raws li cov lus pom zoo, koj tsis tuaj yeem ntshai tias cov khoom yuav ua mob rau lub cev.

Bran thiab lawv pab hauv kev poob phaus

Kom tau txais txiaj ntsig zoo, yooj yim thiab nyab xeeb poob phaus, nws tsis pom zoo kom mus noj zaub mov nruj. Nws yog qhov paub zoo tias yog tias koj txwv koj tus kheej hauv cov zaub mov hnyav, tshaib plab, ces qhov poob phaus sai sai rov qab los, thiab txawm tias dhau lawm.

Thaum poob phaus, nws yog ib qho tseem ceeb uas yuav tsum tswj kev qab los noj mov, ua kom lub cev ua haujlwm zoo, thiab ua kom lub cev huv si raws sijhawm. Tias yog vim li cas ntau tus neeg nquag siv flax bran rau poob phaus. Lawv pab tsim kom muaj kev txaus siab ntawm lub cev, txhim kho txoj hnyuv motility, pab tshem tawm cov co toxins thiab co toxins, uas yog, lawv pab kom poob phaus, tab sis lawv tsis yog txhua yam txuj ci kho mob uas melts ntxiv phaus.

Npaj khoom ntawm bran kom txo tau qab los noj mov. Ib zaug nyob rau hauv lub cev, lawv o, zom rau lub sij hawm ntev thiab tsim ib tug zoo siab satiety, tsis nyob rau tib lub sij hawm.lub sijhawm muaj calorie ntau ntau. Yog li, thaum lawv siv, cov ntsiab lus caloric niaj hnub ntawm cov khoom noj, cov zaub mov noj tsis muaj kev tshaib plab thiab tsis xis nyob nrog rau nws raug txo. Feem ntau, ntawm tag nrho lwm hom kev poob phaus, nws yog flax bran uas yog qhov zoo tshaj plaws. Kev tshuaj xyuas cov neeg uas poob phaus nrog lawv cov kev pab thiab cov kev xav ntawm cov kws tshaj lij pom zoo qhov no.

Txhawm rau kom poob phaus sai, ua kom muaj txiaj ntsig zoo, koj tuaj yeem npaj hnub yoo mov. Lawv tau nqa tawm tsis pub ntau tshaj 1 zaug hauv 10 hnub. Thaum nruab hnub, lawv haus tsuas yog bran los ntawm cov noob flax, uas yog ntxuav nrog dej tsis muaj carbonated los yog kefir.

Puas muaj contraindications thaum siv bran?

Txawm hais tias qhov no yog ib qho khoom siv tau zoo, tseem muaj qee qhov contraindications. Yog li, nyob rau hauv lub xub ntiag ntawm cov kab mob ntawm lub plab zom mov (ulcers, gastritis, thiab lwm yam), endometriosis, polycystosis, o ntawm lub caj pas prostate, nws yog tsim nyog noj bran nrog ceev faj los yog kiag li tso tseg lawv siv. Nws raug nquahu kom sab laj nrog koj tus kws kho mob raws li qhov xwm txheej.

Ib qho txwv tsis pub siv rau rooj plaub uas tus neeg yuav tsum tau noj tshuaj. Hauv qhov no, bran yuav tsum tau tso tseg ib ntus. Txwv tsis pub, cov tshuaj yuav tsis muaj qhov xav tau ntawm lub cev. Tib yam siv rau kev noj cov vitamins - flax bran thiab vitamins yuav tsum tau noj nyob rau hauv ib txoj kev uas cov kev kawm tsis coincide nyob rau hauv lub sij hawm.

Tsis tshua muaj, tab sis muaj qee tus neeg intolerance rau cov khoom lossis kev tsis haum rau nws. Hauv cov xwm txheej no, kev sivcontraindicated.

Yuav ua li cas noj flax bran?

Peb twb paub lawm tias cov tshuaj muaj nplua nuj nyob hauv thiab muaj txiaj ntsig zoo rau flax bran. Yuav ua li cas coj lawv kom raug kom tau txais txiaj ntsig siab tshaj plaws rau lub cev?

Thawj thiab tseem ceeb heev yog kev siv cov dej huv kom txaus, tsawg kawg yog 1.5-2 litres ib hnub. Qhov no yog vim lub fact tias bran tshem tawm dej los ntawm lub cev. Yog li ntawd, nws yog ib qho tsim nyog yuav tsum tau ntxiv nws cov khoom lag luam raws sijhawm thiab tsis tu ncua. Yog tias koj tsis quav ntsej txoj cai no, cov khoom yuav tsis coj cov txiaj ntsig zoo rau lub cev. Koj tuaj yeem noj bran nrog ib rab diav thiab haus dej ntau (tsawg kawg ib khob dej ib 1 tablespoon), ntxiv rau ntau yam tais diav (nqaij, cereals, kua zaub, siv rau breading) los yog dej qab zib - kefir los yog haus yogurt., tej, kua txiv. Yog li, piv txwv li, kefir nrog bran ua ntej yuav mus pw yuav ua tiav kev hloov noj hmo.

Cov kws tshaj lij pom zoo kom noj cov khoom hauv cov kev kawm ntev 2-4 lub lis piam, tom qab ntawd koj yuav tsum tau so ob peb lub hlis.

Cov neeg uas poob phaus lossis saib lawv qhov hnyav feem ntau siv flax bran hauv kev noj zaub mov noj. Qhov txiaj ntsig ntawm txoj hauv kev no yog tias lawv dhau los ua cov khoom xyaw ua cov khoom qab zib uas tsis muaj calorie tsawg. Nrog rau kev koom tes ntawm bran, muaj ntau yam zaub mov txawv rau noj cov ncuav qab zib, muffins, ncuav qab zib thiab khoom qab zib. Nutritionists tau txhawb nqa cov tais diav zoo li no, uas tuaj yeem dhau los ua kev hloov pauv rau cov khoom qab zib uas muaj calorie ntau ntau.

Tus Nqi Txhua Hnub: Ntau npaum li cas?

Txhua qhov subtleties yog qhov tseem ceeb los txhim kho lub cev los ntawm kev siv flaxseed bran. Cov txiaj ntsig thiab kev puas tsuaj, yuav ua li cas, puas muaj contraindications. Thiab tsis tas li ntawd, nws yog ib qho tsim nyog yuav tau soj ntsuam cov koob tshuaj pom zoo los ntawm cov kws tshaj lij. Rau cov neeg laus noj qab haus huv, qhov siab tshaj plaws txhua hnub koob tshuaj yog 35-40 grams. Cov nyiaj no tau muab faib ua ntau zaus, feem ntau yog 3-6. Cov chav kawm yuav tsum tau pib maj mam - thawj hnub koj yuav tsum tsis txhob noj ntau tshaj li ib nrab ib teaspoon ntawm ib lub sij hawm, ces cov koob tshuaj yuav nce. Kev siv cov khoom yuav tsum tsis txhob ua rau tsis xis nyob. Yog tias nws tshwm sim, tus neeg noj tshuaj txhua hnub yuav tsum raug txo kom tsawg. Lub sijhawm pom zoo ntawm kev nkag yog ib teev thiab ib nrab ua ntej lossis tom qab noj mov.

Kev yuav cov hmoov nplej feem ntau nyuaj dua cov nplej, rye lossis oat bran. Feem ntau lawv tuaj yeem pom ntawm cov txee ntawm cov khw muag khoom loj hauv cov chaw noj mov lossis hauv khw muag tshuaj kiosks. Nws raug pom zoo kom khaws cov khoom hauv lub khob ntim nrog lub hau kaw ntom ntom.