Kuze kube kutshanje, abantu abazange bave nge-shell shell-rich riches. Kodwa kukho inzuzo enkulu yezolimo ezifana nelayisi, i-millet, i-millet, i-oats, njl. Ngokukhawuleza, ukutya kwi-bran kuye kwaziwa kakhulu. Kulungile kuba akufuneki ukutshintsha ukutya okuqhelekileyo.
Yiyiphi i-bran engcono yokulahlekelwa ubunzima
Ukutya kwesintu kufike kwitafile. Isonka, irayisi ezimhlophe, i-oat-flakes kunye nezinye iimveliso zilahlekelwe iigobolondo zazo ezondla. Ngokwalo, i-caloric, kodwa yinto ekhethekileyo yokutya. Iinzuzo ze-bran ngokulahlekelwa ubunzima kwezi zinto zilandelayo: zikhonza ukuhlambulula umzimba, ukuphucula i-microflora, ukulungelelanisa umsebenzi wegciwane lesisu. Ukulahleka kwesisindo, nayiphi na ifayibha engekhoyo.
- ngqolowa;
- iigusha;
- ilayisi;
- oatmeal;
- ucela.
Ukutya kunye ne-bran ukulahleka kwesisindo
Ukuphendula umbuzo wendlela enobuncedo ngayo umgudu wokulahleka kwesisindo, ngokukhawuleza ukhumbule i-fiber ephasayo yokutya. Ngesisu asinakunyulwa, abe nomthelela we-bactericidal emzimbeni kwaye uphucule ukugaya, ukuphelisa ukugqithwa. Unokufumana ukugalelwa kwimveliso yemifuno: imifuno (iibherebhe, iinqholi), amakhowe, amajikijolo, njl. Kodwa ukusebenzisa i-offal egciniweyo yindlela elula yokufumana le nto kwizinto ezifunekayo. Ukongeza, igobolongo yengqolowa iqulethe:
- IiVithamini zeqela B - umthombo wobuhle beenwele, izipikili, ezichaphazela ngokuqinisekileyo imeko yesikhumba.
- I-Potassium, esusa amanzi amaninzi emzimbeni, iqinisa iimpahla, iphucula umsebenzi weentliziyo kunye nezinye izihlunu.
Ungadla njani i-bran ukuze ulahlekelwe isisindo? Umveliso olungiselelwe ukuthengiswa kwifom evulekile kufuneka udliwe kathathu ngosuku ngemini 10-15 ngaphambi kokutya. Qala nge-teaspoon yesiqingatha, ukwandisa ivolumu ukuya kwelinye lamagumbi okudlela. Umgaqo obaluleke kakhulu kukusela isistim ngexabiso elaneleyo lamanzi. Kuphela ngale ndlela kuya kufumaneka iingeniso zokusanhlamvu.
Ukutya kwi-oat bran
Ixesha liye ladlula xa iigobolondo ezivela kwi-oats zibhekwa njengenkunkuma yemveliso yomgubo. Namhlanje ingenye yezithako ezithandwa kakhulu kwizidlo ezihlukahlukeneyo, umthombo ocebileyo wamavithamini amaqela ahlukeneyo (A, B, E), kunye ne-fluorine, i-calcium, i-zinc, i-chromium nezinye izinto. Ungongeza ii-oats kunoma yiphina i-dish - porridge, salads, isobho kunye nezifundo zesibini, okanye uzidle phambi kokutya, ngaphandle kokutshintsha ukutya . Kodwa ukuba unomdla kwindlela enobunzima obunciphisa ngayo ubunzima ngexesha elifutshane, unamathela kwimenyu eqinile:
- kusasa - i-yoghurt yendalo okanye i-cottage cheese (200 g) kunye ne-teaspoon ye-oatmeal, amanzi;
- ngesidlo sasemini-iglasi ye yogurt kunye nokongezwa kwefiber;
- ngemini - imifuno yemifuno (200 g) ne-bran, inkukhu ebilisiwe (100 g), ilayisi (150 g);
- ukutya okudliwayo - 150-250 amagremu we-oat aphuhliweyo i-cottage cheese;
- ngaphambi kokuba ulale, ungaphinda uphinde udle ukudla kwesidlo sasemini.
Ukutya kwi-rye bran
I-bran ebaluleke gqitha kunye ne-rye yegazi yokulahleka kwesisindo: bayanceda ukuqeda ukutyunjwa, ukususa i-toxins, ukuphepha ukukhupha. Benza i-porridges e-rye, bhaka ii-cookies nesonka, wongeze kwi-kefir, ii-pie. Ukuthengwa kuvunyelwe ukukhulelwa kunye nokuhlambalaza, ugula ngesifo sikashukela, i-anemia, izifo eziphilayo. Umgaqo jikelele wesondlo:
- Thatha ukutya kathathu ngosuku ngemali encinane yefiber.
- Kwiveki yokuqala ekudleni, enye ikhako yomkhiqizo wokunciphisa uyongezwa ngexesha lokufumana.
- Ngeveki yesithathu neyesine, inani lemibhobho ye-rye yanda kwiipuni zeetafile ezi-2-3.
- Umgaqo ophezulu kukuhlamba i-fiber ngamanzi amaninzi: ubuncinane enye okanye ezimbini ilitha ngosuku.
Ukutya kwi-bran bran
Ubuncano obolweni ukulahleka kwesisindo kufanelekile ngendlela efanayo ne-oat ne-rye. Ukudlulisa ukutya okunjalo kulula, ungashenxisa naluphi na ukutya okudliwayo ngokutya i-fiber egqibeleleyo ngamanzi. Kunconywa ukugcina ukutya kokungenani ezimbini iveki. Imenyu ilandelayo:
- isidlo sasekuseni - itiye emnyama, amaqanda aqhekezayo, i-porridge, i-toast okanye nayiphi na isiqhamo;
- i-snack - i-tablespoon ye-bran kunye nee-glasi ezintathu zamanzi;
- isidlo - nasiphi isobho kunye nesinkwa;
- ngaphantsi (okufana neyokudlulileyo);
- isidlo - inyama ephilileyo, inkukhu okanye intlanzi, imifuno (ngaphandle kweetatate);
- emva kweeyure ezingama-2 - i-snack.
Ukutya kwi-bran kunye ne-kefir
Ezinye ukutya zicetyiswa ukuba zongezelele nabanye, ngoko kunjalo ngefiber. I-Kefir ene-bran yokulahlekelwa kwesisindo iyancedisana ngokupheleleyo. Izondlo zize zivelise imenyu ekhethekileyo yeveki, ngokubambelela apho ungalahlekelwa khona ukuya kwi-4-5 kg. Ukutya kulandelayo:
- ngaphambi kwesidlo sakusasa - iglasi yamanzi acocekileyo;
- kusasa - ingilazi ye-kefir enee-2 zezipuni zomhlaba;
- ngemini nangobusuku - imifuno, intlanzi okanye inyama kunye nokongezwa kwefiber, engabisi kunye nemveliso yobisi yobunzima ;
- Iiyure ezingama-2-3 ngaphambi kokulala - iglasi le-kefir kunye nokudibanisa kwe-1 ts.lozhki fiber.
Ukutya kwi-bran kunye neziqhamo
Ukuze inkozo engapheliyo ibe neempembelelo zokugonya, kuyimfuneko ukwazi ngeyiphi na indlela yokuthatha i-bran yokulahleka kwesisindo. Kodwa ukuba iimveliso zobisi ezimuncu zibangela ukukhishwa, kwaye kwimo ecocekileyo akukho nqwenela, ungayenza imenyu ehlukeneyo kunye neziqhamo ezingenayo i-starchy: iipulo, i-kiwi, i-oranges, njl. Ezi mveliso zihambelana ngokugqithiseleyo negobolondo yengqolowa: i-bran ikhuthaza ukulahleka kwesisindo, kwaye iziqhamo zinika iivithamini eziyimfuneko. Ukukhawulezisa umphumo, unamathela kwisondlo esiqinileyo, eyenzelwe iintsuku ezingama-2-3:
- ngesidlo sasekuseni - i-bran kunye neiglasi ezimbini zamanzi, isithelo esimuncu;
- Ukunxila - nayiphi na isiselo esinobisi obumuncu;
- kwimini - isaladi yesithelo;
- kwisidlo sakusihlwa - esifana nesidlo sakusasa.
Ukutya kwi-bran sele ifumene impendulo eninzi, njengoko kulungelelaniswa nokuthethelela - ukunamathela kuyo akunzima. Kwanele kweyure okanye ezimbini iiveki ukuba umphumo ube nokubonakala. Ukusetyenziswa kwimihla ngemihla ngemveliso-ngqolowa kunomphumela omangalisayo kumsebenzi wamathumbu, unomphumo onenzuzo kwimbonakalo nempilo yangaphakathi.