mmanụ bran osikapa: Ọ bụrụ na ịzụrụ ihe site na njikọ dị na ibe a, anyị nwere ike nweta obere ọrụ. Ka o si arụ ọrụ

A na-ewepụta mmanụ bran osikapa na bran nke nri, akwa oyi akwa nke ọka osikapa.

A na-ejikarị ya eme mmanụ esi nri n'ọtụtụ mba Eshia, gụnyere Japan, India na China.

Dị ka ihe e ji egwe ọka osikapa, a na-ejikarị bran osikapa eme nri anụmanụ ma ọ bụ tụfuo ya dị ka ihe mkpofu. N'agbanyeghị nke ahụ, ọ na-enweta nlebara anya n'oge na-adịbeghị anya maka uru ahụike ọ nwere dị ka mmanụ.

Nke a bụ uru 9 dị egwu nke mmanụ bran osikapa.

1.nwere nri bara uru

Mmanụ bran osikapa na-enye abụba dị mma na ọtụtụ nri ndị ọzọ.

Otu tablespoon (14 ml) nwere calorie 120 na gram 14 nke abụba (1).

Dị ka mmanụ ihe oriri ndị ọzọ na-abụghị ebe okpomọkụ dị ka mmanụ canola na mmanụ oliv, mmanụ bran osikapa nwere oke abụba na-adịghị mma nke obi dị elu karịa abụba juru eju.

Ọ na-azọrọ 29% nke uru kwa ụbọchị (DV) nke vitamin E, vitamin na-agbaze abụba na-etinye aka na ọrụ mgbochi yana ahụike arịa ọbara (1, 2).

A mụọla akụkụ ndị ọzọ nke mmanụ bran osikapa, dị ka tocotrienols, oryzanol, na sterols osisi, maka uru ahụike ha (3).

nchịkọta

Mmanụ bran osikapa bụ ezigbo isi iyi nke abụba na-enweghị afọ ojuju, vitamin E na nri ndị ọzọ dị mkpa.

2. Nwere ike ịkwado ọkwa shuga ọbara dị mma

Mmanụ bran osikapa nwere ike ịkwado ọkwa shuga dị n'ọbara dị mma site na ịkwalite nguzogide insulin, ihe dị ize ndụ maka ụdị ọrịa shuga 2 (4).

Insulin na-ebelata shuga ọbara site na ibubata shuga n'ime sel gị. Agbanyeghị, ọ bụrụ n’ịzụlite insulin na-eguzogide, ahụ gị na-akwụsị ịzaghachi homonụ a.

N'ime nyocha tube ule na mkpụrụ ndụ òké, mmanụ bran osikapa belatara nguzogide insulin site n'iwepụ radicals efu, ụmụ irighiri ihe na-adịghị akwụsi ike nke nwere ike ibute nrụgide oxidative (5).

N'ime ọmụmụ ụbọchị iri na asaa na ụmụ oke nwere ụdị ọrịa shuga 17, mmanụ bran osikapa belatara ọkwa shuga dị n'ọbara nke ukwuu site na ịbawanye ọkwa insulin, ma e jiri ya tụnyere ndị na-ahụ maka njikwa2).

Nnyocha mmadụ chọpụtara nsonaazụ yiri nke ahụ. N'ụtụtụ echi ya, mgbe ụmụ nwoke iri na itoolu riri otu nri nwere gram 19 nke osikapa agwakọta na mmanụ, ọkwa shuga ọbara ha gbadara pasenti iri na ise, ma e jiri ya tụnyere ndị na-erighị osikapa. ihe a (asaa).

Agbanyeghị, ọ nweghị mgbanwe ọ bụla na ọkwa insulin mere, na-atụ aro na mmanụ bran osikapa nwere ike ịkwado ọkwa shuga dị mma n'ọbara na-emetụtaghị insulin (8).

N'ihi ya, a chọrọ nyocha ọzọ.

nchịkọta

Mmanụ bran osikapa nwere ike inye aka belata ọkwa shuga dị n'ọbara ma melite nguzogide insulin, n'agbanyeghị na achọrọ ọtụtụ ọmụmụ mmadụ.

3. Nwere ike ịkwado ahụike obi

Mmanụ bran osikapa nwere ike ịkwado ahụike obi (9).

N'ezie, gọọmentị Japan ghọtara mmanụ a dị ka nri ahụike n'ihi mmetụta ya na-ebelata cholesterol (3).

Nnyocha mbụ na ụmụ oke na-egosi na mmanụ bran osikapa na-ebelata LDL (cholesterol ọjọọ) nke ukwuu ma na-ebuli HDL (ezigbo cholesterol) (11, XNUMX).

Ọmụmụ mmadụ na-achọpụtakwa na mmanụ a na-ebelata LDL (cholesterol ọjọọ) (12).

Ntụleghachi nke nnwale 11 a na-achịkwa na-enweghị usoro n'ime mmadụ 344 jikọtara oriri osikapa bran iji belata ọkwa LDL (ọjọọ) cholesterol nke ukwuu - nkezi mbelata nke 6,91 mg/dL. Naanị mbelata 1 mg/dL na LDL nwere ike ibelata ihe ize ndụ nke ọrịa obi site na 1 ruo 2% (13).

Atọ n'ime ọmụmụ ihe ahụ metụtara ndị nwere hyperlipidemia, ma ọ bụ oke abụba ọbara, ebe ndị ọzọ soro ndị mmadụ na-enweghị ọnọdụ a.

N'ime nyocha izu 4 nke ndị nwere hyperlipidemia, ịgbaso nri obere kalori nke nwere 2 tablespoons (30 ml) mmanụ bran osikapa kwa ụbọchị mere ka mbelata dị ukwuu na LDL (cholesterol ọjọọ), yana ihe ndị ọzọ nwere ike ibute obi. ọrịa. , dị ka ibu ahụ na gburugburu hip (14).

Ndị nchọpụta kwuru na mmụba nke ọkwa cholesterol bụ sterols osisi nke mmanụ, bụ́ nke na-egbochi ahụ́ ịmịnye cholesterol.

nchikota

Mmanụ bran osikapa nwere ike ibelata ihe ize ndụ nke ọrịa obi site na ịkwalite ọkwa cholesterol.

4. Nwere antioxidant na mgbochi mkpali mmetụta

Ọtụtụ ogige dị na mmanụ bran osikapa nwere mmetụta antioxidant na mgbochi mkpali.

Otu ihe dị otú ahụ bụ oryzanol, nke egosiri na ọ na-egbochi ọtụtụ enzymes na-akwalite mbufụt (15).

Karịsịa, ọ nwere ike gbado anya mbufụt nke arịa ọbara na akpụkpọ obi. Ọ bụrụ na a gwọọghị ya, mbufụt a nwere ike ịkpalite atherosclerosis, nke bụ ike na mbelata akwara nke nwere ike ibute ọrịa obi (16).

Tụkwasị na nke a, nnyocha nyocha-tube mere na mkpụrụ ndụ òké chọpụtara na ogige ndị ọzọ na-arụ ọrụ, nke a na-akpọ tocotrienols, na-egbochi mbufụt (17).

N'ime ọmụmụ ihe izu anọ, mmadụ 4 nwere hyperlipidemia were ma ọ bụ tablespoons 59 (2 ml) mmanụ bran osikapa ma ọ bụ mmanụ soybean. E jiri ya tụnyere mmanụ soybean, mmanụ bran osikapa mụbara ikike antioxidant nke ndị mmadụ, nke nwere ike inye aka ịlụso nrụgide oxidative ọgụ (30).

nchịkọta

Ọtụtụ ogige na-arụ ọrụ na mmanụ bran osikapa, gụnyere oryzanol na tocotrienols, nwere ike inwe mmetụta antioxidant na mgbochi mkpali.

5. Nwere ike inwe mmetụta mgbochi ọrịa kansa

Tocotrienols, otu antioxidants dị na mmanụ bran osikapa, nwere ike inwe mmetụta anticancer.

Nyocha-tube na ọmụmụ anụmanụ na-egosi na tocotrienols na-egbochi uto nke mkpụrụ ndụ kansa dị iche iche, gụnyere nke ara, akpa ume, ovary, imeju, ụbụrụ, na pancreas (19, 20).

N'ime nyocha tube-tube, tocotrienols na mmanụ bran osikapa pụtara iji chebe mkpụrụ ndụ mmadụ na anụmanụ ekpughere na radieshon ionizing, nnukwu mkpokọta ya nwere ike ibute nsonaazụ dị njọ dị ka ọrịa kansa (21).

Ọmụmụ tube nyocha ndị ọzọ na-ekpughe na tocotrienols nwere mmetụta anticancer dị ike mgbe ejikọtara ya na ọgwụ anticancer ndị ọzọ ma ọ bụ chemotherapy (22).

Otú ọ dị, ọ bụ arụmụka ịṅụ ọgwụ antioxidants dị ka tocotrienols n'oge chemotherapy. Nke a bụ n'ihi na a na-agwakọta nyocha ma ọ na-eme ka ọ dị mma ma ọ bụ mebie ọgwụgwọ (23).

Ya mere, a chọkwuru ọmụmụ ihe. Cheta na mmanụ bran osikapa ekwesịghị iwere dị ka ọgwụgwọ ọrịa kansa.

nchikota

Nnyocha nyocha-tube na anụmanụ na-atụ aro na ogige ndị dị na mmanụ bran osikapa nwere ike ichebe megide ọrịa kansa, mana ọ dị mkpa nyocha ọzọ.

6-8: Uru ndị ọzọ na-ekwe nkwa

Mmanụ bran osikapa nwere ọtụtụ uru ndị ọzọ na-apụta.

6. Nwere ike ịlụ ọgụ na-adịghị mma

Ịdọkpụrụ mmanụ bụ omume ochie nke ịsacha mmanụ n'ọnụ dị ka ịcha ọnụ iji kwalite ahụike ọnụ.

Nnyocha e mere ndị inyom dị ime 30 chọpụtara na ịse mmanụ bran osikapa na-ebelata ume ọjọọ (24).

Ndị na-eme nchọpụta na-eche na ihe na-akpata ya nwere ike ịbụ ihe na-akpata antioxidants nke mmanụ ahụ.

7. Nwere ike melite ahụike ahụike

Mmanụ bran osikapa nwere ike imezi nzaghachi mgbochi gị, usoro nchebe mbụ nke ahụ gị megide nje bacteria, nje na ihe ndị ọzọ na-ebute ọrịa.

Dịka ọmụmaatụ, nyocha tube nyocha na mkpụrụ ndụ òké chọpụtara na mwepu nke mmanụ bran osikapa bara ụba na oryzanol mụbara nzaghachi mgbochi ọrịa (25).

Agbanyeghị, amabeghị ma mmetụta a na-eme n'ime mmadụ (26).

8. Nwere ike melite ahụike akpụkpọ

Ihe antioxidants dị na mmanụ bran osikapa nwere ike ịkwado ahụike anụ ahụ.

Nnyocha ụbọchị iri abụọ na asatọ gosiri mmụba na oke akpụkpọ anụ ihu, adịghị ike na ngbanwe mgbe ejiri gel na ude nwere mwepu osikapa ugboro abụọ n'ụbọchị (28).

N'agbanyeghị enweghị nyocha, ọtụtụ mmiri mmiri na ngwaahịa ndị ọzọ na-achọ ndị na-achọ akpụkpọ ahụ dị obere nwere mmanụ bran osikapa.

nchịkọta

Nnyocha e mere na-egosi na mmanụ bran osikapa nwere ike ịlụso isi ike ọgụ, mee ka usoro ahụ ji alụso ọrịa ọgụ sie ike, ma melite ahụ ike nke akpụkpọ ahụ gị. N'agbanyeghị nke ahụ, a chọkwuru nnyocha.

9. Ọ dị mfe ịgbakwunye na nri gị

Mmanụ bran osikapa bụ ihe dị iche iche.

N'adịghị ka mmanụ oliv na canola, ọ dị mma maka frying na ime achịcha, n'ihi na ụtọ ya dị nro agaghị emeri efere. Ọ nwere ụtọ nutty, nke ájá dị ka mmanụ ahụekere.

Ebe anwụrụ ọkụ ya dị elu pụtara na ọ dabara maka isi nri okpomọkụ dị elu. Na mgbakwunye, ogige ya bara uru, dị ka oryzanol na tocotrienols, na-echekwa nke ọma n'oge isi nri (28).

N'agbanyeghị na ngwaahịa ole na ole na-akọwapụta usoro mmepụta, mmanụ bran osikapa esitere site na mmịpụta ihe mgbaze karịa ịpị oyi nwere ike ịnwe ogige bara uru karịa (29).

Ị nwere ike iji mmanụ maka nsị-fries, ofe, uwe na akwa salad. Ọ dịkwa mfe ịgbakwunye ọka na-ekpo ọkụ dị ka oatmeal (30).

Maka ntụgharị pụrụ iche, ị nwere ike ịgwakọta mmanụ bran osikapa na mmanụ ndị ọzọ, dị ka mmanụ oliv ma ọ bụ mmanụ canola (31).

nchikota

Mmanụ bran osikapa na-aba ụba ma dị mfe itinye na nri gị. Ebe anwụrụ ọkụ ya dị elu na ụtọ dị nro na-eme ka ọ dị mma maka fries, ofe, vinaigrettes, na mgbakwasa salad.

A na-emepụta mmanụ bran osikapa site na osikapa osikapa, akwa oyi akwa nke ọka osikapa.

Ihe ewu ewu ya na-abawanye n'ihi uru ahụike ọ nwere, dị ka njikwa shuga dị n'ọbara ka mma na ahụike obi. Na mgbakwunye, ọ nwere ọtụtụ antioxidants ma nwee ike ịnwe mmetụta mgbochi mkpali na mgbochi ọrịa kansa.

Ị nwere ike ịchọta mmanụ bran osikapa n'ụlọ ahịa nri mpaghara gị ma ọ bụ n'ịntanetị.