Qaub ncaug yog ib yam khoom by-product ntawm hmoov nplej. Lawv yog: hom qoob mog, rye, oat, barley, pob kws, linen, buckwheat, thiab lwm yam.
Nyob rau hauv qhov tseeb, bran yog hauv av shells ntawm noob, uas txiav txim siab lawv cov khoom tseem ceeb. Lub plhaub rau lub noob yog ib hom chaw uas muaj kev tiv thaiv kom tsis txhob kis tau tus kab mob ntawm lub ntiaj teb sab nraud. Yog li ntawd, nws muaj cov fibers ntom heev uas peb lub cev tsis tuaj yeem zom zaws. Lawv tsuas nqus dej, swell thiab tawm mus, thiaj li hais lus, nyob rau hauv ib daim ntawv tsis hloov, ib txhij absorbing tag nrho cov co toxins thiab toxins uas tau sau nyob rau hauv cov hnyuv. Yog li, kev siv bran yog ib qho kev ntxuav ntawm lub cev, thiab nws yog ib qho tseem ceeb los mus siv nws los ntawm lub sij hawm mus rau lub sij hawm.
Tseem pab tau rau tib neeg bran:
- vim tias qhov xuas hlau qhwv maj mam, carbohydrates tom qab noj mov, maj mam nce rau hauv qab zib, thiab qhov no yuav pab tswj cov tshuaj insulin, uas yog ib qho tseem ceeb rau cov neeg muaj ntshav qab zib;
- bran txo cov qib roj cholesterol, yog li lawv siv los tiv thaiv atherosclerosis;
- nyob rau hauv lub bran muaj cov vitamins (B1, E, A) thiab kab tuav ( phosphorus , zinc, copper, potassium, magnesium), uas tso cai rau lawv siv los kho thiab tiv thaiv hypo thiab avitaminosis;
- fiber ntau, muaj nyob rau hauv bran, zoo siv cem quav, uas yog kev tiv thaiv ntawm kab mob khees xaws;
- muaj txiaj ntsim zoo ntawm bran thiab mob hnyav: cog fibers, o, sai thiab tsis tu ncua muab kev xav ntawm satiety, thaum tsis ntxiv calories ntxiv nyob rau hauv kev noj haus.
Cov Cai Siv
Txawm li cas los xij, thaum siv cov khoom no, nws tseem ceeb yuav tsum nco ntsoov ob peb txoj cai yooj yim kom tau noj hniav tsis ua kom raug mob.
- Nyob rau hauv ib hnub koj muaj peev xwm noj tsis muaj ntau tshaj 30 grams (peb dia) ntawm bran.
- Xua yuav tsum tau muab ntxuav nrog qee kua, ua fiber ntau absorbs dej ntau. Qhov ntim ntawm consumed kua yuav tsum tau nce los ntawm 0.5-1 liv ib hnub twg.
- Txhob haus dej qab zib kom ntau tshaj ib lub lim tiam thiab ib nrab. Nco ntsoov noj cov so hauv 2-3 lis piam ntawm kev kawm.
- Cov tshuaj yuav tsum noj tsis pub dhau 6 teev ua ntej siv bran .