Imbonini yanamuhla isinika imikhiqizo ehlanjululisiwe, ehlanjululwe: isinkwa esimhlophe, i-confectionery, irayisi emhlophe, ama-oats - konke lokhu akusikho konke ukudla okunempilo, nakuba kukhona kuwo wonke amathebula. Ukwelashwa kususa ingxenye ebaluleke kunazo zonke - ibhamini. Ziyigobolondo lokusanhlamvu nokubiza okhethekile - kulesi sigaba ukuthi i-fibre edingekayo emzimbeni ifihliwe. Ukudla komuntu wanamuhla kungabizwa ngokuthi kungcolile, uma nje kungabikho muntu odla ngesilinganiso sama-30-35 amagremu we-fiber ngosuku adliwa.
Igatsha: okuqukethwe kwekhalori nezakhiwo
Naphezu kokuthi okuqukethwe kwekhalori kogesi kakolweni kungamayunithi angu-165, akusho ukuthi lokhu kuzothinta isisindo ngandlela-thile (i-oat bran ine-caloric okuqukethwe kwamayunithi angu-246, kodwa kuningi kumkhiqizo onjalo). Igatsha liyisici esingeyona inyama engasetshenziselwa ukuhlanza yonke imigwaqo yesisu futhi imane nje iyadingeka kunoma yiziphi izinkinga ngamathumbu. Ngemuva kwamaphi amaphilisi, kufaka phakathi ama-antibiotics, kuyadingeka ukwandisa ukusetshenziswa kwegatsha ukubuyisela ngokushesha imfucuza yamathumbu.
Okunye okunye okungenakuphikwa kuka-bran - bahlakaza imetabolism kanye nokusiza ukubhekana ngokushesha nama-kilogram. Ngokuhambisana nalokhu, umzimba ususwe ngokugcwele ubuthi nezidakamizwa, okunikeza umphumela wokuphulukisa jikelele futhi usize nalabo abahluphekile ngokukhwabanisa isikhumba.
Ngokuba umuntu wesimanje wamanje kuyindlela elula kakhulu yokuthola i-fibre: ngemuva kwakho konke, lo mkhiqizo awudingi ukulungiswa, ngokushesha kulungile ukusetshenziswa. Ngaphezu kwalokho, ihlupha futhi ikuvumela ukuba uzizwe ukhululekile.
Ukudla: i-kefir ne-bran
Ukudla okulula futhi okuphumelelayo kakhulu, okungahlala kuze kube nini nanini, kuyisistimu lapho ubeka khona isidlo sakusihlwa ngesilazi se-kefir nge-addition of a spoon of bran. Uzothola kancane kancane isisindo (cishe nge kilogram ngesonto), ngenkathi ungalali ulambile futhi ungaziphiki lutho. Imenyu eqondile yokudla okunjalo ingase ibonakale kanje:
- Ukudla kwasekuseni : i-oatmeal, i-apula.
- Isidlo sasekuseni sesibili : izinkomishi eziyi-half of cottage shizi noma i-curd ushizi.
- Usuku lokudla : ukukhonza kwanoma isiphi isobho ngesinye isinkwa sesinkwa.
- Isinkwa : yisiphi isithelo.
- Isidlo : ingilazi ye-kefir 1% ye-fat content ne-bran.
Lokhu kudla ku-bran kunomusa kakhulu, kodwa kuyasebenza, futhi kufanelekile kubantu abahlukahlukene. Okubaluleke kakhulu, akukwenzi ulambile.
I-Kefir idla nge-bran izinsuku ezingu-3
Lolu hlelo luzosiza labo abadinga ukuphuthuma isisindo ngokushesha ngaphambi komcimbi obalulekile. Lo mphumela uzovela ngokushesha, kodwa ngeke ubambe uma ubuyela endleleni evamile yokuphila. Ukudla okunjalo ku-oat bran nakho kuyasebenza, njengokolweni, nanoma yikuphi okunye. Into eyinhloko ukuthi i-bran ehlanzekile ngaphandle kwe-ushukela, izithasiselo nama-dyes.
Ngosuku ngalunye kulezi zinsuku ezintathu unikezwa ama-1.5 amalitha we-1% kefir kanye nenani le-bran elilingana no-35 g we-fiber. Njalo, ukuzwa ulambile, udinga ukuxuba ibhande elincane ne-glass of kefir nokuphuza. Awunakudla noma yini enye. Ungenamkhawulo ungaphuza amanzi.
Ibhula legoro: ukudla
Noma yikuphi ukudla okufaka u-bran, kudluliselwa kalula nje. Sinikeza inketho yesikhathi eside, esivumela ukuba sijwayele ukujwayela imikhuba yokudla. Kubalulekile ukunamathela kule nqubo izinsuku ezingu-14. Ukudla kulula:
- Ukudla kwasekuseni : amaqanda okuthosiwe + ithusi + itiye noma iphalishi + izithelo + itiye.
- Isidlo sasekuseni sesibili : 1 tbsp. i-spoon of bran + 2-3 izibuko zamanzi.
- Usuku lokudla : isobho (noma yikuphi) + ucezu lwesinkwa 1.
- Isinkwa : 1 tbsp. i-spoon of bran + 2-3 izibuko zamanzi.
- Ukudla kwesidlo : ingxenye yezinkomo ezincane / izinkukhu / inhlanzi + yokuhlobisa imifino (ngaphandle kwamazambane).
- Ngemuva kwehora noma ezimbili emva kokudla : 1 tbsp. i-spoon of bran + 2-3 izibuko zamanzi.
Ukudla okunjalo kuzosiza hhayi kuphela ukuqeda isisindo esiningi, kodwa futhi nokuthuthukisa inhlalakahle. Uma unesifo sezitho zangaphakathi, isibonelo, i-gastritis, ukudla kungase kukhonjiswe kuwe. Xhumana nodokotela wakho.