Oat bran for ukulahlekelwa isisindo - lokhu umkhiqizo eyingqayizivele, okuyinto ngokudingekile ngokudingekile umuntu zasemadolobheni. Igatsha igobolondo elinzima lokusanhlamvu, elicebile nge-fibre eliyigugu, okwenza uhlelo lwethu lokugaya lusebenze njengewashi.
Ngingakwazi yini ukulahlekelwa isisindo ku-bran?
Ukulahlekelwa isisindo ngosizo lwe-bran - inqubo elula futhi ecacile. Indoda yanamuhla ibhekene nokuntuleka kwe-fibre: sikhetha ukolweni omhlophe, ongenalutho lwekhanda eliwusizo lokusanhlamvu, sizitholela izimpahla eziphuziwe zefriji ephezulu, lapho kungekho fiber, sidla ilayisi elimhlophe, eliphinde lilahlekelwe yi-component ebalulekile, sidle imifino nezithelo ezingasondeza umzimba wethu ngefiber.
Kungenxa yale ndlela yokuphila abantu banamuhla abahlala benenkinga ngesigubhu sezinsi kanye nomsebenzi owenziwe nge-excretory. Uma ufaka ukudla nge-bran ekudleni kwakho - uzokhohlwa ngokushesha ngokuqothulwa nezinye izinkinga. Ngaphezu kwalokho, i-fibre ivumela umzimba ukuba ulawule ukugaya umzimba, kungani amandla avela ekudleni angeke afakwe ngendlela yamafutha. Futhi ngenxa yobuningi bomkhiqizo onjenge-bran, ngeke uzizwe ulambile wamanga, ukudla kwakho kwansuku zonke kuzoncipha, futhi uzobona imiphumela emihle kakhulu kumbalo wakho. Igatsha lisiza ukulahlekelwa isisindo ngesikhathi esifushane.
Yimuphi uhlamvu olungcono ukulahlekelwa isisindo?
Njengamanje, kunoma iyiphi ikhemisi uzonikezwa ububanzi be-bran: ukolweni, i-rye, i-buckwheat, i-oatmeal. Manje ziza ngezindlela ezahlukene, imibala, kanti ezinye ziba mnandi (lolu hlobo, ngeshwa, ukunciphisa umzimba kulesi bran ngeke usizo). Yiqiniso, ukuze ubuyisele isithombe, kufanele ukhethe umkhiqizo wemvelo ngaphandle kwezithasiselo. Kodwa ngisho nokulahla konke okukhethwa kukho ngama-dyes, ushukela nama-flavour, ukukhetha kusekukhulu kakhulu.
Kuzo zonke izinhlobo ezihlukahlukene ze-bran, yi-oats enezakhiwo ezingavamile: ziyakwazi ukukhipha uketshezi oluphindwe izikhathi ezingu-25 kunomthamo wazo. Ngakho-ke, uma ukhetha ukudla kwe-oat bran, ngeke uzizwe ulambile - ngisho nenani elincane lobuningi, uma ligcwala, lizokwenza umuzwa ophikisayo we-satiety.
Indlela yokulahlekelwa isisindo nge-bran?
Kunezindlela ezehlukene zokuthatha ibhulogi ukulahlekelwa isisindo. Ake sicabangele ukuhlukahluka okuhlukile:
Ukudla okulula ku-bran ne-kefir. Udla njengokujwayelekile, kodwa esikhundleni sesidlo sakusihlwa (futhi ungafaki) ngegag ka-1% i-kefir exutshwe ne-bran. Ungadla uma nje ufuna kuze kube yilapho ufinyelela imiphumela oyifunayo. Imenyu yesampula yosuku:
- ibhulakufesi : i-plate ye-oatmeal neju noma ubisi;
- Isidlo sasekuseni sesibili : izithelo;
- Isidlo sasemini : isaladi yemifino isobho, noma ingxenye yenyama nemifino;
- isidlo samalanga ntambama : izithelo;
- Isidlo (ngokuqinile): i-kefir ene-bran.
Indlela yokusebenzisa i-bran ukuze ivezwe ngokucacile? Le ndlela ifana neyaphambilini, kuphela manje ingilazi ye-1% kefir ne-spoon ye-bran ithatha indawo yasensimini kwasekuseni, kwasemini nakudla. Ungakwazi
Ukudla ku bran kunciphisa kancane. Kulesi simo, izingxenye zakho ezijwayelekile kufanele zihlukaniswe isigamu (noma okungenani ziqale ngesithathu), isikhathi ngasinye ngaphambi kokudla udle i-spoonful of bran bese uyiphuza ngezigesi ezimbili zamanzi. Ngakho ungadla amasonto amabili.
Kuye ngokuthi iyiphi inketho oyikhethayo, uzolahlekelwa isisindo ngokushesha noma kancane. Kodwa-ke, kukhona okujwayelekile: ukulahlekelwa kwesisindo somuntu siqu - cishe 1 kg ngesonto. Ngalokhu kulahlekelwa isisindo, izinguquko zekhwalithi zenzeka emzimbeni, futhi isisindo ngeke sibuye ngokushesha.