Cov khoom yog dab tsi thiab vim li cas nws thiaj li muaj koob meej? Vim li cas rye bran pab tau? Tej zaum yuav raug mob thaum siv, siv ua noj ua haus thiab nthuav cov lus tseeb txog cov khoom muaj txiaj ntsig.
Rye bran yog cov khoom lag luam uas tshuav los ntawm kev ua cov rye thiab siv los ua zaub mov ntxiv. Cov xim yog xim av, cov qauv yog dawb-ntws, qhov ntev nyob ntawm kev tsim khoom siv tshuab. Nws tuaj yeem yuav hauv daim ntawv ntawm cov flakes uas zoo li lub plhaub ntawm buckwheat nplej, hauv daim ntawv ntawm cov hmoov tawg thiab hauv daim ntawv ntawm cov khoom. Qhov saj tau piav qhia raws li hauv qab no: zoo li cov noob nplej ntau dhau los yog cov ncuav ntau dhau los ntawm cov qhob noom xim kasfes. Cov khoom lag luam tau qhia rau hauv kev noj haus los ntawm cov uas poob phaus, ncaws pob, cov neeg uas saib xyuas lawv cov zaub mov noj, siv nws ua cov khoom xyaw rau ua noj.
Nta ntawm kev tsim khoom ntawm rye bran
Yav dhau los, cov khoom no ntawm kev lag luam milling tau siv tsuas yog hauv kev ua liaj ua teb - rau tsiaj pub thiab ua chiv. Tom qab kev tshawb fawb tshwj xeeb, nws tau pom tias cov plhaub taum pauv muaj cov tshuaj muaj txiaj ntsig ntau dua li cov nplej uas seem, thiab yog li ntawd pib siv nws hauv kev lag luam khoom noj.
Ua bran li cas
- Hauv chav ua haujlwm tu cov lis, cov khoom qub tau raug ntxuav los ntawm cov kab paug tsis huv - cov khib nyiab thiab hmoov av. Cov nplej tau dhau los ntawm lub lauj kaub, tshuab nrog cua, thiab los ntawm cov hlau nplaum kom tshem cov hlau tawm. Qee qhov chaw ua liaj ua teb tau teeb tsa cov cuab yeej tshwj xeeb rau xaiv cov pob zeb.
- Kev sib cais los ntawm lub plhaub txiv hmab txiv ntoo yog nqa tawm hauv cov tshuab ntub dej tshwj xeeb. Cov nplej yog sib xyaw ua ke nyob rau hauv qhov siab ntawm cov dej ua kom sov txog 40 ° C. Cov plhaub no yog bran.
- Kev txhawb nqa yog nqa tawm tom qab kev ntxuav cov qoob loo thib ob. Cov khoom uas tsis tau sifted tawm ua ntej tau ntxiv rau cov khoom siv raw rau bran, uas khom rau hauv qab ntawm lub bunker tom qab ua tiav. Cov khoom kawg yog ntxiv nrog cov kab mob me me.
- Ntawm cov cuab yeej tshwj xeeb, rye bran yog steamed thiab sib zog kom tshem tau cov fungus uas tuaj yeem ua rau pom cov pwm.
Nyias, lawv daws qhov teeb meem ntawm yuav ua li cas npaj rye bran rau muag. Cov khoom yog qhuav thiab tom qab ntawd hauv av ua hmoov lossis granulated. Tom qab ntawd lawv tau ntim thiab sau npe.
Koj tuaj yeem ua rye bran koj tus kheej. Sau cov rye, yaug lub pob ntseg thiab qhuav, tso rau ntawm daim txiag txiav thiab dov nrog tus pin dov kom hle cov nplej. Yog hais tias cov nplej muaj tsawg, lawv raug xuas tes ua. Tom qab ntawd lub plhaub ntawm pob ntseg tau qhuav thiab tsoo. Cov txheej txheem no yog siv zog heev, nws yuav tsum tau mob siab rau - xaiv cov nplej los ntawm cov husk siv sijhawm ntau. Nws yog qhov nyuaj rau ntxuav rye bran hauv tsev zoo li hauv cov hmoov nplej.
Nws yog qhov zoo dua los yuav cov khoom lag luam hauv khw muag khoom - nws pheej yig. Milled grain casings tau muag yam tsis muaj tshuaj ntxiv, thiab cov hmoov tuaj yeem muaj ntsev, tsw qab lossis xim. Lawv kuj tseem tuaj yeem ua kom muaj zog nrog cov vitamins thiab ntxhia, cov zaub qhuav thiab cov qab zib. Txhua cov ntaub ntawv hais txog kev sib xyaw tau sau rau ntawm lub ntim.
Tseem ceeb! Lub neej txee ntawm rye bran yog 15-30 hnub txij li hnub teeb meem. Nws nyob ntawm cov ntsiab lus ya raws thiab qhov zoo ntawm lub ntim. Hauv tsev, khaws lawv rau qhov chaw qhuav, tsaus ntuj.
Muaj pes tsawg leeg thiab cov ntsiab lus calorie ntawm rye bran
Tus nqi noj haus ntawm cov noob cas ua ntej thiab tom qab nias sib txawv. Thaum suav cov zaub mov txhua hnub, qhov sib txawv no yuav tsum raug coj mus rau hauv tus account.
Cov ntsiab lus calories ntawm rye bran, nplua nuj nrog cov vitamins thiab ntxhia complex thiab ntxiv nrog ntsev, tuaj yeem mus txog 240 kcal, zoo ib yam, tsis granulated - 114.2 kcal rau 100 g, ntawm qhov uas:
- Cov protein - 12.2 g;
- Yog ' - 3,4 g;
- Cov carbohydrates - 8.7 g;
- Kev noj haus fiber ntau - 43.6 g;
- Tshauv - 5 g;
- Dej - 13.8 g.
Cov vitamins rau 100 g
- Vitamin A - 16.6 mcg;
- Vitamin B1, thiamine - 0.54 mg;
- Vitamin B2, riboflavin - 0.28 mg;
- Vitamin E, alpha tocopherol - 1.5 mg;
- Vitamin PP - 2.07 mg;
- Niacin - 2.07 mg
Macronutrients rau 100 g
- Potassium, K - 1207 mg;
- Calcium, Ca - 230 mg;
- Magnesium, Mg - 448 mg;
- Sodium, Na - 60 mg;
- Phosphorus, P - 310 mg.
Microelements rau 100 g
- Hlau, Fe - 10 mg;
- Iodine, kuv - 60 mcg;
- Cobalt, Co - 4 μg;
- Manganese, Mn - 6.98 mg;
- Tooj liab, Cu - 759 μg;
- Zinc, Zn - 4.31 mg.
Kev zom zaub mov carbohydrates hauv 100 g
- Hmoov txhuv nplej siab thiab dextrins - 7.3 g;
- Mono- thiab disaccharides (suab thaj) - 1.4 g.
Lub hauv paus tseem ceeb ntawm rye bran: beta -glucan - ua kom cov roj cholesterol tsis zoo thiab khi cov rog, nrog rau cov nroj tsuag fiber lossis cov zaub mov muaj fiber ntau. Tias yog vim li cas cov khoom lag luam yog nrov ntawm cov neeg uas poob phaus. Lub plab puv, lub teeb liab xa mus rau hauv nruab nrab ntawm lub paj hlwb lub luag haujlwm rau qab los noj mov - qhov kev xav ntawm satiety tau tshwm sim. Tus nqi ntawm cov zaub mov uas tau npaj yuav noj tuaj yeem raug txo kom nyab xeeb - qhov no yuav tsis cuam tshuam rau kev xav thiab yuav tsis ua rau muaj kev chim siab.
Cov khoom muaj txiaj ntsig ntawm rye bran
Cov khoom raug pom zoo kom suav nrog hauv cov khoom noj yog tias muaj keeb kwm ntawm ntshav qab zib mellitus, dysbiosis, ua haujlwm tsis txaus ntawm cov txiav txiav thiab lub zais zis.
Cov txiaj ntsig ntawm rye bran rau lub cev
- Lawv txhawb peristalsis, tshem tawm cem quav, txhim kho kev zom zaub mov, pab tshem tawm cov co toxins thiab tshem tawm cov co toxins.
- Lawv muaj cov tshuaj tiv thaiv kab mob antioxidant, cais tawm cov dawb radicals taug kev hauv cov hnyuv lumen, tiv thaiv kev txhim kho mob plab thiab mob plab.
- Lawv muaj cov tshuaj diuretic me me.
- Normalizes plawv dhia thiab txhim kho kev zom zaub mov.
- Txo cov ntshav qab zib ntau ntau.
- Ua kom nrawm dua kev coj ua - teeb liab kis tau zoo dua.
- Txo cov ntshav siab.
- Txo kev pheej hmoo ntawm kab mob plawv, atherosclerosis.
- Tshem tawm cov stagnation ntawm cov kua tsib, pab txo cov tsos mob hauv cov kab mob siab.
- Lawv muaj cov tshuaj tua kab mob.
- Lawv nce tus txheej txheem ntawm cov txheej txheem hauv metabolic, ua rau qeeb ntawm kev txhim kho ntawm kev hloov pauv hnub nyoog.
- Ntxiv dag zog rau lub cev tiv thaiv kab mob thiab pab tiv thaiv SARS thaum lub caij muaj mob sib kis.
- Lawv nres qhov tso tawm histamine, tso lub cev sai sai los ntawm kev ua xua.
- Lawv tsim cov xwm txheej zoo rau kev txhim kho cov txiaj ntsig plab hnyuv microflora.
- Pab txhawb lub cev nrog cov vitamins B, uas yog qhov tshwj xeeb tshaj yog rau cov neeg tsis noj nqaij.
Cov txiaj ntsig muaj txiaj ntsig ntawm rye bran rau kev poob phaus yog ua raws cov hauv qab no: lawv txo qis kev nqus cov carbohydrates thiab yog qhov nqus tau sai, txo kev zom zaub mov sai. Ib qho ntxiv, cov khoom no muaj ntau cov vitamins B ntau dua li lwm hom bran.
Rau cov poj niam cev xeeb tub, exfoliated rye shells yuav pab daws nrog ntau yam ntawm cov teeb meem uas tshwm sim nyob rau lub sijhawm no. Tshem tawm cem quav, txo qhov kev pheej hmoo ntawm hemorrhoids, tiv thaiv exacerbation ntawm cystitis.
Contraindications thiab raug mob rau rye bran
Nws tsis yooj yim sua kom nthuav kev noj zaub mov vim cov khoom no thaum kis kab mob, ua rau mob peptic ulcer, mob pancreatitis. Qhov tsis txaus ntseeg yog lub plab diverticulosis, tsis muaj cov vitamins, ua kom khov, kab mob siab B thiab C, ib tus neeg tsis txaus siab.
Kev puas tsuaj los ntawm rye bran tuaj yeem tshwm sim nrog kev siv tsis paub ntawv thiab kev haus cawv tsis raug cai. Koj tuaj yeem noj tsis ntau dua 30 g (3-4 diav nrog swb) ib hnub, pib los ntawm ib diav, yog tias cov khoom noj hauv nws daim ntawv dawb huv. Ua ntej, nws yog qhov zoo dua los yuav cov hmoov zoo lossis tsau cov granules, thiab tsuas yog tom qab ntawd, thaum lub plab tau siv rau nws, npaj mus rau kev sib tsoo ntxhib. Koj yuav tsum haus dej los ntawm 2 litres kua, tshwj tsis yog kua zaub thiab dej qab zib. Yog tias koj ua txhaum cov lus pom zoo, koj tuaj yeem ua rau muaj kev txhim kho ntawm cem quav thiab tsim cov quav quav.
Nws tsis yooj yim sua kom "paub" cov menyuam hnub nyoog qis dua 3 xyoos nrog kev saj tshiab: cov hnyuv hauv plab tsis tau tsim txaus, thiab kev nce ntxiv hauv lub cev tuaj yeem ua rau kev txhim kho ntawm dysbiosis. Koj kuj yuav tsum txwv kev noj thaum lub sijhawm pub niam mis.
Yuav tsum tau so thaum lub sijhawm nkag mus: chav kawm rov zoo - 2 lub hlis, tom qab ntawd 3-4 lub lis piam so. Yog tias qhov no tsis ua tiav, ua rau khaus ntawm daim tawv nqaij tuaj yeem tshwm sim, mob plab zom mov thiab mob raws plab ntev tuaj yeem tshwm sim.
Daim ntawv qhia Rye bran
Cov hmoov nplej zoo hauv av tau ntxiv rau ua khob noom cookie, zaub nyoos, kua zaub thiab txawm yog khoom qab zib. Yog tias koj ncuav nws rau hauv lub khob noom cookie thaum kneading, koj tuaj yeem txo qhov "raug mob" los ntawm cov khoom lag luam hmoov.
Delicious recipes nrog rye bran:
- Crab stick zaub xam lav … Cov ntoo tau txiav rau hauv txawm tias daim, sib xyaw nrog cov zaub txiav - dib, txiv lws suav thiab zaub qhwv, ntxiv 2 tbsp. l. bran hmoov, ntxiv ntsev. Lub caij nrog kua txiv qaub thiab txiv roj roj.
- Mob khaub thuas … Kev hnav khaub ncaws yog ua rau okroshka, lawv sib xyaw ua ke radishes, tshiab cucumbers, hau qe thiab txiav zaub ntsuab - dill thiab parsley. Ntxiv me ntsis nqaij qaib thiab 2 tbsp. l. rye bran, ntxiv ib co ntsev. Sau nrog kefir nrog cov ntsiab lus rog ntawm 2.5%.
- Mushroom cutlets … Granulated rye bran, 200 g, yog nchuav nrog cov dej npau kom thiaj li, o, lawv nqus tau tag nrho cov dej noo. Champignons, 180 g, kib, txiav rau hauv daim. Cov dos tau dhau los ntawm nqaij grinder, nteg tawm hauv lub khob noom cookie zoo li bran sib tov, 2 hloov qej cloves raug xa mus rau ntawd, 2 tbsp. l. hmoov nplej, tsav hauv ib lub qe. Cov nceb tau nkag rau hauv lub khob noom cookie, cutlets tau tsim. Fry on ob sab nyob rau hauv sunflower roj.
- Khoom noj qab zib ncuav … Yeej 2 qe nrog 0.5 liv ntawm kefir. Rye hmoov, 1, 5 khob, sib xyaw nrog tib tus nqi ntawm bran ntawm tib lub npe, ntxiv 0.5 tsp. ci hmoov Txiav 2 squirrels rau hauv npuas nrog 2-3 tbsp. l. icing qab zib. Knead lub khob noom cookie haum, ntxiv cinnamon. Faib pawg ua 3-4 ntu, ci cov ncuav ntawm qhov kub ntawm 180 ° C. Cov tais ci tau muab tso rau hauv qhov cub preheated rau qhov xav tau kub. Txhawm rau tsim lub ncuav mog qab zib, txhua lub ncuav qab zib yog greased nrog nplawm nplaum los yog jam. Ib yam nkaus, lawv kho lub ntsej muag ntawm lub ncuav mog qab zib thiab kho nrog cov txiv hmab txiv ntoo.
- Tsawg Calorie Sweet Soup … Txiav pitted prunes rau hauv 2-3 ntu, ncuav ib nrab khob dej npau thiab cia nws brew rau 40 feeb kom nws thiaj li mos mos. Ib qho kua ntsuab ntsuab thiab ib lub hauv paus zaub yog rubbed rau ntawm cov ntxhib ntxhib, nchuav nrog kua txiv qaub (1-1, 5 tbsp. L.). Stew zaub thiab txiv hmab txiv ntoo hauv lub lauj kaub frying kom txog thaum muag muag, greasy nto nrog butter. Tom qab ntawd ntxiv dej npau. Cia nws rhaub, tawm rau 10 vib nas this, tshem tawm ntawm tshav kub yam tsis tau qhib lub hau. Cia nws brew. Ua ntej ua haujlwm, koj tuaj yeem ntsev cov kua zaub thiab ua kom dawb nrog qaub cream.
- Cov ncuav qab zib … Preheat qhov cub rau 200 ° C. Sib tov 6 tbsp. l. rye hmoov thiab 4 tbsp. l. bran ntawm tib lub npe. Ncuav grated carrots thiab kua txiv, 100 g ntawm raisins, pinch ntawm cinnamon thiab tib tus nqi ntawm qhiav rau hauv lub tais rau kneading, ncuav hauv 1 tbsp. l. txiv roj roj. Npog daim ntawv ci nrog parchment, tsim cov ncuav qab zib, nteg tawm. Koj tuaj yeem kaw, ci yuav tsis sawv. Ua ntej, ci rau 10 feeb ntawm 200 ° C, thiab tom qab ntawd txo qhov kub kom 180 ° C thiab tawm mus rau lwm 30 feeb.
Thaum npaj cov tais diav nrog rye bran, cov cai ntawm lawv siv yuav tsum raug coj mus rau hauv tus account. Yog tias cov khoom tsis tau nkag mus rau hauv kev noj zaub mov ua ntej, koj yuav tsum txwv koj tus kheej rau 1 tbsp. l. rau 4 serv.
Yuav ua li cas noj rye bran rau poob phaus?
Ib tus kws tshaj lij khoom noj khoom haus nto moo tshaj plaws, Dukan, tsis pom zoo ntxiv rye bran rau kev noj zaub mov kom poob phaus, piav qhia qhov no los ntawm cov ntsiab lus siab ntawm cov zaub mov muaj fiber ntau. Tab sis yog tias koj tsis muaj teeb meem nrog lub plab zom mov, koj tuaj yeem hloov oat bran nrog rye hauv tib qho kev faib ua feem. Qhov kev hloov pauv no tau pom zoo rau cov neeg uas muaj ntshav qab zib mellitus qib 2, nrog kev zom zaub mov ruaj khov.
Yuav siv rye bran rau poob phaus:
- Ncuav cov hmoov nplej uas tsis tau yaj nrog ib khob dej npau.
- Ruaj rau 15 feeb.
- Lawv lim dej, tab sis tsis txhob ntws dej.
- Cov nplej tau noj 25-30 feeb ua ntej noj mov, ntxiv rau hauv cov kua hauv cov kua zaub lossis sib xyaw nrog cov dej qab zib.
Pib poob phaus nrog 1 tsp. rye bran ib hnub, thaum lub lim tiam, coj mus rau 3 tsp, thiab tom qab ntawd tib lub sijhawm nce mus rau 2-2, 5 tbsp. l. hauv ib mus.
Muaj lwm txoj hauv kev kom poob phaus nrog rye bran. Thaum sawv ntxov, 100 g ntawm bran yog brewed nrog 0.5 liv dej kub npau npau hauv lub lauj kaub tais diav lossis hlau thiab sab laug rau brew, npog nrog lub hau, rau 10 feeb. Tom qab ntawd muab lub lauj kaub tso rau ntawm lub qhov cub, ua noj rau 30 feeb tshaj qhov cua sov qis. Tshem tawm ntawm tshav kub, txias, ntxiv ib khob txiv qaub kua txiv. Cov kua yuav tsum tau haus thaum nruab hnub, hauv qhov sib npaug, 1 teev ua ntej noj mov. Cov dej qab tsis qab, thiab ntxiv me ntsis kua zib ntab tuaj yeem txhim kho qhov saj.
Qhov nyuaj tshaj plaws thaum noj zaub mov yog tso cov khoom ci. Yog tias koj siv rye bran ua ib qho ntawm cov khoom xyaw rau ci qhob cij, koj yuav tsis tas muab nws tso. Cov ntsiab lus calorie ntawm cov qhob cij no tsuas yog 154 kcal, yog li koj tsis tuaj yeem ntshai kom hnyav.
0.5 tsp yog yaj hauv 0.5 liv mis nyuj sov. ci ci poov xab thiab tib yam qab zib. Cia kom sawv ntsug li 5 feeb kom cov poov xab "tawg", ntxiv 1 khob nplej nplej. Rye bran, 5 khob, hauv av ua hmoov thiab 1 khob sib tov rau hauv lub khob noom cookie. Tawm rau 1 teev, ua kom sov lub lauj kaub. Thaum lub ntim ntawm lub khob noom cookie nce los ntawm 1/3, ntxiv 2 tbsp. l. roj zaub, tshuav bran, me ntsis ntsev thiab knead lub khob noom cookie kom huv si. Tshaj tawm hauv cov pwm silicone, roj nrog butter rau txhua sab, muab tso rau hauv qhov cub thiab teeb tsa hom rau 160 ° C. Ci rau 30-40 feeb, kom txog thaum lub crust dhau los ua xim av thiab loaf nce 5-7 cm.
Cov lus tseeb nthuav txog rye bran
Txhawm rau kom tsis txhob ua rau muaj teeb meem kev noj qab haus huv, nws yog qhov zoo dua los yuav cov khoom lag luam tib yam yam tsis muaj cov ntim khoom. Cov neeg tsim khoom feem ntau muab cov khoom sib xyaw ua ke. Nws nyuaj rau suav cov zaub mov muaj txiaj ntsig - qhov ntau npaum li cas tsis tau qhia rau ntawm pob khoom.
Rye bran tau qhia rau hauv cov tshuaj ib txwm muaj
- Rau mob ntsws thiab txo qis ntshav siab, ua ke 50 g nrog ib khob dej, rhaub rau ib teev hauv da dej lossis cua sov qis heev. Ntxiv 25 g ntawm txiv qaub kua txiv rau "jelly". Haus 80-100 ml 3 zaug hauv ib hnub 40 feeb ua ntej noj mov.
- Nrog mob ntsws thiab hnoos tus neeg haus luam yeeb, rhaub 300 g ntawm rye bran hauv 1 liter dej rau 15 feeb, txiav cov kua, ntxiv qab zib hlawv lossis zib ntab. Lawv noj 1 tbsp. l. 4 zaug ib hnub nyob rau ntu ntu. Rau cov kab mob ntawm txoj hnyuv, daim ntawv yuav tsis siv.
Rye bran tsis nrov dua hauv cov tshuaj pleev ib ce hauv tsev. Txhawm rau ntxuav lub ntsej muag, lawv tau tsau hauv cov mis ci, sib xyaw nrog qe qe thiab zib ntab rau kev noj haus. Tom qab lub qhov ncauj qhov ntswg yuav tsum raug kaw, tau ntxuav cov tawv nqaij nrog dej sov, yaug nrog dej txias.
Txhawm rau tshem tawm cov plaub hau muaj roj ntau ntxiv, nchuav dej npau npau hla cov noob qoob loo, ua nws thiab rub nws mus rau saum taub hau. Cov plaub hau sov nrog lub phuam qhwv lub phuam, yaug tawm tom qab 30 feeb. Yog tias koj xav tau kom koj cov plaub hau muaj kev noj qab haus huv ci, 70 ml tau nchuav los ntawm cov kua zaub npaj hauv tib txoj kev, cov qe tau tsav hauv thiab 2 tbsp. l. zib ntab. Faib tshaj plaub hau. Txhawm rau ntxuav lub npog ntsej muag, cov dej yog acidified nrog kua txiv qaub lossis kua txiv.
Cov khoom noj qab haus huv tau yuav zoo tshaj plaws ntawm lub tsev muag tshuaj. Laminaria txhim kho cov nyhuv laxative, thistle mis txhim kho cov kua tsib, Yeluxalees artichoke normalizes ntshav qab zib.
Dab tsi yuav noj rye bran - saib cov vis dis aus:
Thaum yuav khoom ntawm lub khw muag khoom, koj yuav tsum xyuam xim rau xim, tsis sib xws ntawm kev sib tsoo thiab tsis muaj kev suav nrog txawv teb chaws. Tab sis nws tseem raug nquahu kom yuav cov pob kws npaj ua ntej.
