I-oat bran yokulahlekelwa kwesisindo - lo mveliso oyingqayizivele, ofunekayo ngokugqithiseleyo ngumntu wasezidolophini. I-Bran igobolondo elukhuni yengqolowa, ecebileyo kwifiber ebalulekileyo, eyenza indlela yethu yokugaya isebenze njengeholi.
Ngaba ndingakwazi ukunciphisa ubunzima kwi-bran?
Ukunyuka kwesisindo ngoncedo lwe-bran - inkqubo elula kwaye ecacileyo. Indoda yanamhlanje ibhekene nokunqongophala kwe-fiber: sikhetha ingqolowa emhlophe yengqolowa, singenayo nayiphi na ingqungquthela yerobhi ye-ngqolowa ebalulekileyo, siziphatha kwiimveliso eziphekiweyo eziphambili zomgubo ophezulu, apho kungekho fiber, sidla irayisi emhlophe, leyo iphinda ibanjwe inxalenye ebalulekileyo, sidle imifuno kunye neziqhamo ezinokunceda umzimba wethu ngefiber.
Kungenxa yolu hlobo lokuphila abantu banamhlanje bahlala benengxaki kunye nomgudu wesisu kunye nomsebenzi osisigxina. Ukuba ufaka ukutya kunye ne-bran ekudleni kwakho - uya kukukhawuleza ukulibala malunga nokuqhawuka kunye nezinye iingxaki. Ukongeza, i-fiber ivumela umzimba ukuba ulawulwe umthamo wegazi, kutheni amandla avela ekudleni akuyi kufakwa ngendlela yamafutha. Kwaye ngenxa yobuninzi bemveliso enjenge-bran, awuyi kuziva ulambile, ukutya kwakho kwansuku zonke kuya kuncipha, kwaye uza kubona iziphumo ezintle kumfanekiso wakho. Igatsha linceda ukunciphisa ubunzima ngexesha elifutshane.
Yiyiphi i-bran engcono yokulahlekelwa ubunzima?
Njengamanje, nakwephi na ikhemishi uya kunikwa uluhlu olubanzi lwe-bran: ukolweni, i-rye, i-buckwheat, i-oatmeal. Ngoku ziza ngeendlela ezahlukeneyo, imibala, kunye nezinye ziyancwina (olu hlobo, ngelishwa, ukulahlekelwa isisindo kwi-bran akuyi kunceda). Ngokuqinisekileyo, ukuze ubuyisele umlinganiselo, kufuneka ukhethe umkhiqizo wendalo ngaphandle kwezithako. Kodwa kwanokuba unqatshelwe zonke iinqununu ngeedisi, ushukela kunye neendaphula, ukhetho lukhulu kakhulu.
Kuzo zonke iinguqu ezinokwenzeka ze-bran, i-oats eneenqobo eziqhelekileyo: ziyakwazi ukuthoba i-liquid ngaphezulu kwama-25 ngaphezu komthamo wazo. Ngoko ke, ukuba ukhetha ukutya kwe-oat bran, awuyi kuziva ulambile-nokuba yincinci ye-bran, etyunjwe, iya kudala uvakalelo oluqhubekayo lokuxhamla.
Indlela yokulahlekelwa isisindo nge-bran?
Kukho iindlela ezahlukeneyo zokuthatha i-bran ukulahleka kwesisindo. Makhe siqwalasele izinto ezahlukeneyo:
Ukutya okulula kwi-bran kunye ne-kefir. Udla njengesiqhelo, kodwa ususe endaweni yokutya (kwaye ungabongezeleli) ngegug ye-1% kefir exutshwe ne-bran. Ungadla ixesha elide ufunayo de ukufikelela kwiziphumo ezifunwayo. Imenyu yesampula yosuku:
- isidlo sasekuseni : isitya se-oatmeal kunye nobusi okanye ubisi;
- lwesibini isidlo sakusasa : iziqhamo;
- isidlo sasemini : isaladi yemifuno + isobho, okanye inxalenye yenyama kunye nemifuno;
- i-snack yamasematha : iziqhamo;
- Ukutya isidlo (ngokuchanekileyo): i-kefir ne-bran.
Indlela yokusebenzisa ibham yamanzi ukubonisa ukucoca? Le ndlela ifana neyokudlulileyo, kuphela ngeli glasi ye-1% ye-kefir kunye ne-spoon ye-bran isebenzisa isidlo sakusasa, isidlo sasemini nesidlo sakusihlwa. Unako
Ukutya kwi-bran kuhamba kancane. Kule meko, ngasinye sesahlulo sakho esifanelekileyo kufuneka sinqunywe kwisiqingatha (okanye ubuncinci ukuqala kwesithathu), rhoqo ngaphambi kokuba udle udle i-spoonful ye-bran bese uyiphuze ngeiglasi ezimbini zamanzi. Ngoko ungadla iiveki ezingama-2-3.
Ngokuxhomekeka kwindlela okhethayo, uya kukhulula isisindo ngokukhawuleza okanye ngokukhawuleza. Nangona kunjalo, kukho uhlaziyo oluqhelekileyo: ukulahleka kwesisindo ngokuqhelekileyo kumntu-malunga ne-1 kg ngeveki. Ngeli lahleko lokunciphisa umzimba, utshintsho oluthile luvela emzimbeni, kwaye ubunzima abuyi kubuya ngokukhawuleza.