Ngaphambili, i-bran yayingabonwa nje ngaphezu kwenkunkuma, kodwa abantu abaninzi baqala ukuthatha inzala ekudleni okunempilo kunye nendlela yokuphila enempilo, eyona ethandwa kakhulu le mveliso yaba. Iingcali zenzululwazi sele zibonakalise ukuba umzimba womntu kunye ne-bran uncedo ngakumbi.
Ukubunjwa kwesonka se-bran
Iivithamini kwisonka kunye ne-bran ziquka i-PP, K, B, i-vithamini, kwaye iyenziwa nge- selenium , i-phosphorus, i-potassium, i-sodium, i-choline, i-manganese kunye ne-calcium, ekusebenziseni kwayo umzimba womntu kunzima ukuphazamiseka. Isiqulatho sekhalori yesinkwa esingenasisitye ngasinye kwi-100 gram ngu-248 kcal, kodwa nangona kunjalo, inani eliphakamileyo, libhekisela kwimveliso yokutya. Kwaye ngenxa yokuveliswa kwayo kwe-vitamin-minerals, le mveliso ifakwe kwimenyu yokunyanga.
Yintoni eluncedo kwizonka zesinkwa?
Ukusetyenziswa kwezonka ze-otrubnogo kubangelwa ikakhulu kubuninzi bamavithamini. I-vitamin B6 equlethwe kwisi sinkwa ngokubanzi iya kukunyamekela ukulinganisela kwengqondo yakho. Ukusebenza ngokuqhelekileyo kwenkqubo ye-nervous kuza kunika i-vitamin B12. Thetha ngeenzuzo ze-ascorbic acid kunye ne-vitamin E, akudingeki ukuba, ngokuba ezi vithamini kwisonka kunye ne-bran zininzi. Kukho ninzi ye-lipomic acid kule mveliso, apho umzimba ufuna ukuxhasa ubomi kwiinkqubo ezininzi. I-Zinc, equle kwesi sinkwa, kuyimfuneko ekusebenzeni ngokuqhelekileyo kwengqondo. Ngokuqinisekileyo, olu hlobo lwesonka alumnandi kakhulu kwaye luqhelekile kubantu abaninzi, kodwa luyindawo efanelekileyo kakhulu yesonka seengqolowa.
Isonka sesisu sesisindo sokulahleka
Ukuba unqwenela ukulwa nokukhululeka kwaye unamathele ekudleni, akufuneki ukuba unqabe ngokupheleleyo isinkwa. Isonka esiqhelekileyo singathatyathwa ngesonka ngesininzi. I-Fiber, equlethweyo, ayiniki nje kuphela ingqiqo yokuzalisa, kodwa igalelo lokususa emzimbeni "amasheya" angadingekile. Ukuhlala ekudleni, unokukwazi ukufumana iintlobo ezimbini zesonka ngaloo mini. Nangona ungabambelele kwisidlo, kucetyiswa ukuba ulungiselele iintsuku zokuphumla, udla itiye eluhlaza kuphela, i-salads yemifuno kunye nesonka se-bran kwilo xesha. Kucetyiswa ukwenza oku njalo kwiiveki ezintathu.
Ukungqinelana nokusetyenziswa kwesonka se-otrubnogo
Nangona zonke izibonelelo zayo, isinkwa se-bran kunye nengozi kungabangela impilo. Nangona kunjalo, kunokwenzeka kuphela ngezifo ezinjenge-colitis, pancreatitis, i-hemorrhoids, isilonda se-duodenum nesisu, isifo se- gastritis kwisigaba esichukumisayo. Oku kuchazwa yinto yokuba urham equlethwe kwisonka, ukuba iindidi ezinamaqhekeza, zingabangela ubunzima obongezelelweyo ngokusebenza okanye ukulimaza ilungu eligulayo.