Bran shine ɗayan abubuwa masu amfani da araha don ingantaccen tsarin abinci don ciwon sukari.
Yawancin sanannun likitocin da masana ilimin abinci sun ba da shawarar ɗaukar buɗaɗɗen ƙwayar cutar sankara, suna ɗauke da abubuwa masu amfani da yawa da kuma cakuda bitamin, taimakawa rage yunwar da inganta narkewa.
Abun ciki da amfani kaddarorin
Bran shine harsashi ne da ya rage bayan sarrafa hatsi; suna ɗauke da ƙwayoyin fiber mai yawa, waɗanda a biyun sun kasu kashi biyu: digestible da indigestible.
Fiber mai narkewa ya ƙunshi pectin, inulin da resins, waɗanda suke shiga ciki, kuma wannan fiber ya narke gaba ɗaya kuma yana narkewa a cikin ciki, yana samar da fim ɗin abinci don haɓakar ƙwayoyin cuta masu amfani wanda ke inganta narkewa.
Zazzabin da ba a iya jurewa ya ƙunshi hemicellulose, lingin da cellulose, waɗannan abubuwan basu iya narkewa a cikin jikin mutum ba kuma, bayan ɗan lokaci, an cire su daga jiki.
Koyaya, waɗannan abubuwa ne masu mahimmanci don ingantaccen aiki na ƙwayar gastrointestinal, kamar yadda suke iya ɗaukar gubobi, rage jinkirin narkewar abinci (gami da haɓaka glucose, saboda wanda sukari ba ya ƙaruwa), laushi kwantar da hankali kuma yana shafar bangon ciki. Sakamakon wannan, akwai haɓakar kamannin ruwa da haɗuwa da abubuwan da ke ciki na ciki da hanji, wanda kuma yana inganta tsarin rage abinci.
Intaukewar ƙwayar ƙwayar hatsi ta ba mu damar yin yaƙi ba kawai ciwon sukari ba, suna taimakawa wajen dawo da bitamin a lokacin hypovitaminosis, ƙara yawan ƙwayar cuta da kuma jimre wa maƙarƙashiya, rage cholesterol, haɓaka aiki da tsarin jijiyoyin bugun jini, kuma suna taimakawa tare da cututtukan ciki, gudawa, cututtukan fata da sauransu. matsalolin gastrointestinal.
Fibbar abincin da ke cikin kayan masarufin gari, idan ya shiga ciki, ya sha ruwa, ya karu da yawa kuma ciki ya aiko da alamun satiety, wannan shine dalilin da ya sa masana da yawa suka bada shawarar amfani da su a matsayin hanyar rasa nauyi.
Za'a iya cin abinci mai narkewa na dogon lokaci ta tsarin jijiyoyi da gamsar da yunwa na dogon lokaci, bugu da kari, suna cike da kayan abinci mai yawa. Baya ga amfani na ciki, ana amfani da bran don yin masks daban-daban, infusions da kayan ado, kamar yadda ake amfani da su a cikin cosmetology.
Yaya ake amfani?
Shan burodi don ciwon sukari na 2 shima ya zama dole saboda suna taimakawa wajen sarrafa nauyi.
Koyaya, yana da mahimmanci a lura da yawan abincin da hanyar dafa abinci.
Zai fi kyau ɗaukar samfurin da safe a kan komai a ciki, ya kamata a dafa su ba tare da sa'o'i 2-3 kafin amfani ba, saboda da sauri sun rasa kayan abinci da abubuwan da ke cikin bitamin, jiya bran yana buƙatar zubar da su, ba za su kawo wani fa'ida ga naku ba jiki.
Mahimman mahimman abubuwan sune bin ka'idodin yawan amfani, alal misali, ɗaukar bulo na kwanaki 20, kuma ware su daga abinci don kwanaki 10 masu zuwa, wannan zai hana ƙasan cikinka ya saba musu.
Yi amfani da samfurin ta hanyar mai zuwa: kuna buƙatar ɗaukar tablespoons biyu na yankakken bran, ku ci su da gilashin 1 ko 2 na ruwan dumi. Dole ne a tuna cewa wannan samfurin ba zai maye gurbin ku da cikakken karin kumallo, abincin rana ko abincin dare ba, saboda haka, rabin sa'a bayan cin abincin, kuna buƙatar cikakken abinci dangane da abincin da likitanku ya tsara.
Don ɗanɗano dandano, zaku iya cika samfurin ƙwayar alkama tare da madara ko kefir a cikin farantin, daidai gwargwado: 2 tablespoons na bran ta 400-500 ml na ruwa.
Ba lallai ba ne a zafi sakamakon cakudawar da ke tattare da aiki don kada ƙwayoyin ƙwayoyin cuta da bitamin ba su tashi ba.
Ya kamata a tuna cewa ba zaku iya shan samfurin tare da tinctures da kayan ado iri iri ba, tare da ɗaukar kwayoyi da kwayoyi tare da su, in ba haka ba fiber ɗin da ke cikin su zai sha abinda ke cikin likitan kuma baza ku sami magani ba.
Nau'in da alamuran su
Daban-daban nau'ikan samfurori na kayan abinci na gari suna da abun daban kuma suna da amfani ga cututtuka daban-daban. Mahimmin abu a cikin ciwon sukari shine alamar ƙwayar cuta ta glycemic bran (GI), wanda ke nuna abubuwan glucose a cikin abinci kuma kai tsaye yana rinjayar yawan sukari a cikin jini.
Oat bran
Abubuwa daban-daban kuma sun banbanta da abin da ke cikin caloric da tsarin microelements, alal misali, shinkafa ta ƙunshi mafi yawan kitse (7%), kuma mafi yawan adadin furotin ana samun su a cikin ƙananan ƙwayar alkama mai daraja. Haka kuma, abubuwan bitamin a cikin wasu hatsi daban-daban sunada kusan iri guda.
Wadannan nau'ikan bran
- oat. Sau da yawa ana amfani da shi a cikin abubuwan rage cin abinci don rage kiba mai yawa, suna ɗauke da beta-glucan, wanda ke rage matakin cholesterol a cikin jini. Indexididdigar glycemic na oat bran 15 ce, ƙasa ce mai ƙarancin GI, dangane da wannan an bada shawarar ɗaukar oat bran don ciwon sukari na 2;
- hatsin rai. Ana amfani dashi don tsabtace jikin tara gubobi da gubobi. Suna da amfani ga masu ciwon sukari, kiba, atherosclerosis, da anemia. Tsarin glycemic na hatsin fata bran shine 25;
- alkama. Ba kamar sauran nau'in halitta ba, suna dauke da ƙwayar fiber mai yawa, wanda ke inganta jigilar hanji, yana taimakawa tare da maƙarƙashiya da kuma wadatar da yunwar, glycemic index of alkama bran shine 15;
- shinkafa. Kamar shinkafa, suna da ingantaccen tsarin sunadarai, bitamin B1, B2, B5, B6, E, K da phosphorus, ƙari, alli, zinc, magnesium, baƙin ƙarfe. Ana amfani dasu don yin burodi da burodi, ƙididdigar glycemic na alkama bran shine 25.
Contraindications
Duk da fa'idar shan kayan alkama na gari, suna da abubuwanda suke amfani dasu, cin zarafin su ba tare da tuntuɓar kwararrun na iya haifar da mummunar ɓarna a cikin jiki ba.
Karka ɗauka cewa bran zai maye gurbinka da duk magunguna ko abinci, kuma yawan amfani dasu yana haifar da matsalolin narkewa da gudawa.
Amincewa da bran a cikin lokaci na ulcer ko gastritis an haramta, saboda wannan zai kara tsananta ci gaban cutar.
Ya kamata ku ware su daga abincin ku don wasu cututtukan cututtukan hanji. Idan kuna da matsala tare da mucosa na ciki, alal misali, lokacin siyarwa, ya kamata ku guji cin kayan gari ko rage su zuwa ƙima (babu fiye da 1 tablespoon kowace rana).
Yawancin yau da kullun kada ya wuce gram 30 ko 6 tablespoons.
Tunda bran yana ragewa narkewar narkewar abinci, abubuwa masu amfani daga wasu samfurori bazai da lokacin da jiki zai karɓa kuma zai fice daga cikin hanjin ciki har da jijiyoyi.
Yana da mahimmanci a san cewa kayan abinci na gari ba hanya bane don asarar nauyi, ɗaukar su akan ci gaba mai dacewa don wannan dalilin zai haifar da raguwar ƙwaƙwalwar ajiya, ragi a cikin hanyoyin tunani, abubuwan ba da hankali, ɓacin rai da kuma kasala.
Bidiyo masu alaƙa
Cikakkun bayanai game da duk fa'idantattun kaddarorin bran na masu ciwon sukari:
Bran wani kyakkyawan samfurin ne wanda aka yi amfani dashi azaman ƙari ga magunguna da wata hanyar inganta sukari jini, kuma ana bada shawarar yin amfani da su don ciwon sukari na 2. Duk da sunan da ba'a san shi ba, bran shine mahimmancin abinci mai mahimmanci don dacewa da aiki na jiki gaba ɗaya kuma kyakkyawan tushen bitamin.
Koyaya, kar ku wuce sashi kuma ku kwashe su fiye da 30 g. kowace rana. Tabbatar a sha su da ruwa a cikin adadin gilashin 1-2 kuma a sha aƙalla lita 3 na ruwa a cikin yini. Wannan samfurin milling yana inganta narkewa da aikin hanji. Shan shi rabin sa'a kafin cin abinci, zaku iya rage yawan glycemic index na abincin da aka ɗauka bayan wannan kuma rage yawan shan glucose na jiki.
