I-Bran yokulahlekelwa kwesisindo

Ukunciphisa isisindo akulula ngaso sonke isikhathi. Kubalulekile ukuphika ngeendlela ezininzi. Nangona kunjalo, kulungile, ukuba inkqubo yokulahlekelwa isisindo iphela kuphela ukuphulwa kweemfuno zabo zondlo. Ngokudla kaninzi kuwonakalisa impilo. Oku kungenxa yokusetyenziswa kwazo zonke iintlobo zamachiza, izongezelelo zokutya, iipilisi. Kwanokuba izidlo ngokwabo ziba nefuthe elibi kwimpilo - zikhokelela kwi-beriberi, iingxaki zokuxilonga kunye nezinye iingxaki. Kodwa ngeli xesha, uhlobo lwenza kube lula ukunciphisa umzimba. Kungenzeka, kufuneka nje ubeke ingqalelo kwibran ewusizo.

Ngeenzuzo zebhan

I-bran yona ngokwayo igobolongo yengqolowa. Ngokuqhelekileyo umgubo osetyenziswayo ukupheka isonka uqulunqwe ngokucophelela, kwaye ukungcola okunjalo kuthathwa njengenkunkuma. Nangona izibonelelo zabo kwisisu zixabisekileyo. Ziziphi eziyiluncedo?

• i-bran ayinanto ngaphezu kwefiber, into ebaluleke kakhulu ekwakheni amaseli;
• i-bran inceda ngokucacileyo ukucoca amathumbu, ayigciniwe, kodwa uqoke wonke umgquba esiswini aze awususe ngaphandle kobunzima;
• Ngenxa yoko, iinzuzo zabo zibaluleke kakhulu kumsebenzi wenkqubo yonke yokutya, ukuphucula iinkqubo ze-metabolic, ukuthintela iziganeko eziqhubekayo;
• Ukongeza, le fiber iyanciphisa ukutya, oku kunceda ukulahlekelwa isisindo kwi-bran;
• i-bran nayo iyanceda kwizifo zesibindi, kunye nesifo sikashukela. Nangona behluke kwiintlobo ezikhethekileyo, iinzuzo zabo azizuli.

I-Bran yokulahlekelwa kwesisindo

I-Bran isetyenziselwa ukulahleka kwesisindo ngenxa yenzuzo enkulu kwisisu. Impembelelo yabo emzimbeni ngokwemilinganiselo yokunciphisa ubunzima ingahlulwa zibe ziimpawu ezintathu:

1. I-Bran inceda ukulahlekelwa isisindo sele sele idala umphumo we-saturation. Iifibers ayinakunyuswa, kodwa ngokuchasene-ukuvuvukala, ukudala ukuvakalelwa, ukuphikelela ixesha elide.
2. Omnye umphumo o luncedo kukunciphisa ukuxutywa kweekhalori ezivela ngaphandle, oko kukuthi, ukunciphisa umxholo wekhalori wokutya.
3. Kananjalo i-bran inokuchaphazela i-intestinal microflora, ukwandisa inani leebhaktheriya ezinceda.

Kukho iintlobo ezininzi zegran ezingasetyenziselwa ukunciphisa umzimba. Ngokuxhomekeka kumgubo, bahlula kwi-rye, i-oat, ilayisi, ingqolowa, i-buckwheat, i-millet. Naliphi na leentlobo ezinokudliwa. Nangona kunjalo, abaninzi abantu bayazibuza - njani ukuthatha i-bran ukulahlekelwa kwesisindo?

Ngaphambi kokuba ufake i-bran kwisondlo sakho, khumbula oku kulandelayo:

1. I-Bran yinto yemvelo engadingi naziphi izongezo. Mhlawumbi udibaniso lwe-bran kunye nezithako zendalo, ezifana nezithelo ezomileyo, i-jams, amajikijolo kunye neziqhamo, okanye iimveliso zobisi ezimuncu.
2. Enye yezona mpazamo eziphambili kukutshintshwa okupheleleyo kwesitya nge-bran. Akunakwenzeka ukuba adle kuphela i-bran, iya kubangela ukuphazanyiswa kwamathumbu.
3. Ekuqaleni, kucetyiswa ukuba udle ibhanki kwifomu ephekwe ngaphambili, kwaye sele sele ungongeza kwi-bran kunye ne-bran eyomileyo.
4. Kumntu omdala, i-30 mg ye-bran yanele ngosuku. Ewe, yonke into ixhomekeke kwisisindo. Kodwa ukusetyenziswa ngokugqithiseleyo kwebhan kungabangela ubuhlungu besisu.
5. Xa usebenzisa i-bran, kufuneka uhambelane nokutya okunengqiqo, ugweme amafutha kunye nokuthosiweyo, ukuxhasa umzimba ngeemveliso ze-vithamini. Kwakhona, musa ukulibala ngamanyathelo angaphezulu okwehliswa kwesisindo, njengento yokuzilolonga.

Njani kwaye yiyiphi ibhanki inelungelo lokugqiba isigqibo kuwe. Nangona kunjalo, kubalulekile ukuphawula ukuba iimpahla zabo ziyahluka. Eyona nto eyaziwayo yile ngqolowa ne-oat bran.

Kunconywa ibhanti yengqolowa kubaqalayo. Zinefomu elikhanyayo, lilahlwa kalula, livule ngokukhawuleza, lingenalo isakhiwo esibi kakhulu. Akukho zithintelo ezizodwa malunga nendlela yokuthatha i-bran bran. Baya kufakwa kwii-yile, ii-yogurts, kunye nokuwahambisa nge-kefir, okanye ubisi. Ubuninzi begrosi bunotyebile kwiivithamini zeqela B kwaye ziyi-potassium kunye ne-phosphorus.

I-bran ye-Oat ihlukaniswe ngumbumba ongaphezulu. Ungatshintshela ekusebenziseni i-oat bran emva kwengqolowa, kodwa kufuneka yenziwe ngokuthe ngcembe, ukuphulaphule ukuphendula komzimba. I-bran ye-Oat iqukethe i-vitamin B2, iF, kunye ne-calcium kunye ne-magnesium.

Ingcono kangakanani ibhanki ukuze iphumelele kakhulu? Ekuqaleni, kungcono ukunciphisa ukusetyenziswa kwebhan e-steamed njenge-additive. Ngokuqhelekileyo, i-bran iqhutywe ngamanzi ashushu aze afinyelele ukuhambelana kwephariji. Kule fomu bafaneleke kakhulu kubaqalayo. Emva koko, unako ukuya kumbindi owomileyo, ongayongeza kwi-yogurt, iphariji, exutywe kunye ne-yogurt kunye nezithelo ezomileyo. Oku akusebenzi nje kuphela, kodwa kunomnandi.