Ukwakhiwa komkhiqizo.
Ngenxa yokuqukethwe okubalulekile kwe-fiber yokudla ne-potassium, kanye nezinto eziphilayo ezisebenzayo namavithamini, i-bran iye yaba ukudla okuyigugu kakhulu. Futhi aqukethe amafutha namakhemikhali angasetshenzisiwe - abasizi abangenakusiza ukugcina igciwane lesandulela ngculaza kanye nokubunjwa okusheshayo kwezingqamuzana zamangqamuzana.
Ukuphulukisa impahla ye-bran.
Imikhiqizo enogatsha iyasiza kakhulu - ibangela ekuqedeni imikhiqizo yokubola kwamafutha emzimbeni, ngaphandle kokuqoqwa kwama-carcinogens emzimbeni wethu. Ngaphezu kwalokho, ipheshana lokugaya liyasuswa, umsebenzi wesimiso sonke nesisu senziwa lula, futhi isisindo somzimba sigxilile. Wonke la maqiniso avumela ukusetshenziswa kwegatsha ukuguqula umumo ngenjongo yokulahlekelwa isisindo.
Ulwazi lwezimpawu zokusetshenziswa kwe-bran kukuvumela ukuba usebenzise ngempumelelo lo mkhiqizo wokulahlekelwa isisindo. Kumele kuqashelwe ukuthi ukusetshenziswa okuqhubekayo nokuhlala isikhathi eside kunikeza imiphumela emihle engashintshi isikhathi eside. Isici sesibili siboniswa ukuthi i-bran inezinhlobo eziningana, futhi kuyadingeka ukukhetha umuntu ngamunye ukuhluka kwayo okunomsoco ngokunezela kwe-bran. Ngohlobo, ungakwazi ukwahlukanisa ibanga ibe yi-granular futhi hhayi granulated.
I-iresiphi yokulungiselela ibanga elingelona granulated lilula kakhulu.
Thela i-bran ngamanzi ashisayo bese uyivumela ukuba ilandele ingxenye yehora, bese ukhipha amanzi amaningi. Kufanele uthole u-mushy, ubukhulu obukhulu. Okutholakele "i-kashka" isetshenziselwa ukujwayelekile ukwenza umsebenzi wesisu namathumbu, ngakho-ke, ukuze ulahlekelwe isisindo.Ungadla izipuni ezimbili, ngokuhlukile kokusetshenziswa kwezinye izitsha, noma ungangezela ekudleni okuthandayo. Le recipe ibuye ifanele izingane amandla.
Ibhande eligqinsiwe lilungiswe ngendlela efanayo, kuphela uwathathe ngokucophelela.
Ukuqala ukudla kufanele kube kusuka kwesigamu sesipuni, kabili ngosuku. Ngakho umzimba wethu ungavumelanisa futhi ujwayele ukudla okusha. Ngemva kwamasonto ambalwa avunyelwe ukwandisa umthamo we-1 tbsp. l. zonke izintandokazi. Inkambo yokwelapha ephelele ngokusetshenziswa kwegaman kumuntu ngamunye yiyona yedwa futhi ikhethiwe ngayinye.
Ukwelashwa kuphela lapho ukugaya nesitembu kuvamile. Ngemuva kwalezi zinqubo, i-bran ekudleni isithathwa ngemali encane njengokuvimbela ukugcina impilo yonke. Ukusetshenziswa kwezidakamizwa zokwelashwa kuvunyelwe kuphela ngemva kwengxoxo nodokotela. Qhubeka uqapha impilo yakho ngesikhathi sokusebenzisa ursh. Uma kukhona ubuhlungu esiswini, ukuzwa okungathandeki, nezinye izinkinga zokugaya ukudla, kufanele uyeke ukusebenzisa amagatsha bese ushiya ukudla kwakho ikakhulukazi imikhiqizo yobhakabhaka.
Inzuzo yokuthatha amagatsha iyabonakala, uma ungayisebenzisi nje kuphela ukulahlekelwa isisindo, kodwa futhi njengokudla okuvamile. Ngemuva kokukwamukela kukhona umuzwa wokuzizwa, futhi inani lokudla okunomsoco lomkhiqizo liyi-zero kilocalories kuphela. Labo abafisa isithombe esincane esihle, imikhiqizo enobumba - lokhu kuyisihluthulelo segolide esifise umgomo.
Ngenxa yokusetshenziswa kwegatsha ekudleni, kukhona ukwanda kwamathumbu emathunjini. Futhi okuqukethwe kwekhalori kukho konke ukudla kudliwe kunciphisa kakhulu uma kuhlanganiswe ne-bran.
Imiphumela emibi.
Kodwa-ke, uma usebenzisa i-fibre ngobuningi obukhulu, kungase kube nemiphumela emibi. Ukuze ugweme lokhu, udinga ukudla kahle i-bran. Ukusetshenziswa okungavumelekile okungavumelekile kobuningi babo. Ukweqa ngokweqile kungabangela izinzwa ezingathandeki, njengokubuhlungu kwesisu, ukuvinjelwa, ukukhishwa okukhulu kwegesi, ukucwenga, ukuhuda noma ukuhlanza.
Kumele futhi wazi ukuthi inqwaba yegatsha ekudleni ingaholela emthonjeni ongewona kuphela amakhemikhali anobungozi, kodwa futhi izinto eziwusizo nazo zizophela ukunqunywa. Okokuqala, amavithamini, futhi i-zinc, i-calcium, i-magnesium nensimbi.
Indlela engafanele yokusebenzisa ibhamini ngokushesha ngama-dose amakhulu angalimaza impilo yakho. Okokuqala, umzimba 'uzisa' uhlobo oluthile lokudla, bese "ujwayele" ukukucubungula. Ngokuhamba kwesikhathi, umuntu othatha amagatsha angaletha isilinganiso sokudla kwansuku zonke ngamagremu angama-30, kodwa akasaba khona.
Ngimiphi imikhiqizo kunconywa ukusetshenziswa kwegatsha.
Abantu abaningi abanolwazi mayelana nokuthi bangasebenzisa kanjani amagatsha ukuze bakondle kanye nezinye ukudla. Impumelelo kakhulu yinhlanganisela yezinyosi nge-bran. Ukudla okunjalo kusiza ekunakekeleni isifo somfutho wegazi ophezulu, ngesifo sezinso, ukukhuluphala ngokweqile, i-arrhythmia kanye ne-atherosclerosis, kanye nokwelashwa kwezifo zomdlavuza ukuze kugweme ukukhula kwesisu. Kuzinyosi, into ebaluleke kakhulu futhi ebalulekile i-betaine, okuyinto, kanye ne-bran, ekhulisa ikhono labo lokushisa amafutha.
Ukungena kancane kancane ibhuloho ekudleni kuya kusobho, ama-porridges, inyama izitsha, silungisa inani lokudla elidliwe, sishintsha inani lalo ukuba libe izingxenye ezincane. Ngokuhamba kwesikhathi, sijwayele ukudla okuncane kakhulu, ngakho-ke, isisindo siphindela esimweni esijwayelekile, inhlalakahle iyathuthuka, futhi isimo sengqondo esijabulisayo sivela.
Kubalandeli benendlela enempilo yokuphila kanye nokudla okungenzeka ukuthi bancoma ukulungiselela ukuxuba okuhlanganisa ingilazi ye-kefir kanye nekhasi elilodwa letafula. Lezi zakhi kufanele zixutshwe kahle futhi zishiye ingxenye yesigamu sehora ukuze zivule ama-flakes, bese usebenzisa emva kokudla noma ngesikhathi sokulala. Ukudla okunjalo kusiza ekunciphiseni isisindo kanye nokulahlekelwa isisindo, ukususa ama-slags kanyekanye nokuhlanza amathumbu nesisu.