Abaninzi baye bakuva malunga neenzuzo ezinobuncwane zomnatha kumzimba womntu. Enyanisweni, lo mvelaphi wendalo wefiber ubaluleke kakhulu kumntu wanamhlanje, ekudleni apho, njengommiselo, kungekho imifuno kunye neziqhamo. Kule nqaku uza kufumanisa ukuba ibhampi iyiluncedo ngakumbi, yintoni echaphazelekayo emzimbeni womntu.
Iinzuzo zebhan
Naliphi i-bran ibhotile echitshiweyo yezityalo zokutya, eziqulethe ezininzi zefiber . Ukuba ukutya kwakho kwansuku zonke kuncinci kwizityalo, imifuno, iziqhamo kunye nemifuno, ngoko umzimba uyaba neengxaki zokuxhamla kunye neengxaki ngesondlo sesisu.
Ukungena emzimbeni, i-cellulose ayigciniwe, kodwa idlula kuyo yonke isisu kunye namathumbu, njengebhoshi, ukuqokelela i-toxins, i-toxins nokuphucula i-peristalsis. Ukutya kwegatsha kuyindlela enhle yokwenza ucoceko oluyinkimbinkimbi, ukwandisa imetabolism, ukuzisa umsebenzi wesisu kunye namathumbu abuyele ejwayelekile.
Okukuphela kwento: ibinki - ukutya kuyingozi, kwaye ukuba unenkqubo yokuvuvukala kwinqanaba lokucima amandla (gastritis, colitis okanye isilonda), kungcono ukunqaba ukwamukelwa. Ngaba i-bran ibalulekile kule meko? Hayi, kuya kucaphukisa i-mucosa eyonakalisiwe.
Yiyiphi i-bran engcono yokulahlekelwa ubunzima?
Ngaphambi kokugqiba i-bran ebalulekileyo, kuyafaneleka ukuqonda umbuzo wabo. Izona zithandwa kakhulu ziintlobo ezintathu - i-oatmeal, rye rye kunye nengqolowa. Ukubunjwa kwamavithamini kunye neemaminerali kuzo zonke ezifanayo - umahluko kukuba kuphela kwinani lezinto ezithile.
Ahluke kwiakhariyori:
- i-rye bran - i-220 kcal nge-100 g;
- i-oatmeal - 246 kcal nge-100 g;
- ingqolowa - 165 kcal nge 100 g.
I-oat bran yincinci kakhulu, kukho iimbumba ezininzi zokugaya kwi-composition yayo, kunye ne-rye kunye neengqolowa zininzi kakhulu, kunye neengqungquthela ezingabikho. Ukuba unesifo nesisu,
Indlela yokuthatha i-bran?
Ubuncinci obuncinane - obunokulungele ukusetyenziswa kunye noluncedo ekulahlekeleni ubunzima. Yongeza nje iipilisi ze-1-2 kwiglasi yegour okanye enye imveliso yobisi obumuncu, uphuze le sesiselo kuqala, kwaye kamva kamva ngosuku. Kubalulekile ukuzisa i-fiber kwisondlo ngokuthe ngcembe, ukuze kungabikho uxinzelelo kumzimba kwaye kungabangeli ukuphendula okungadingekile.
Kubalulekile ukuthatha inani elikhulu lamanzi - 1.5-2 ilitha ngosuku. Oku kuya kunceda ukuphendulela ukumkelwa kwebhanki kwindawo yokucoca. Sebenzisa iikhosi zazo kwiintsuku ezili-10 ukuya kwii-ezili kangange ngonyaka.