Kukho iintlobo ezininzi ze-bran: i-rye, i-oat, ibhali, irayisi, ingqolowa, kodwa i-rye eyaziwayo kakhulu inye-inokufumaneka rhoqo kumasebe okutya okunempilo, idliwa kunye nesonka, i-yogurt, i-yogurt, i-porridge, njl.
Iingcali zithi i-rye bran inemiphumo efanayo yezinto eziphilayo emzimbeni womntu njengengqolowa, kodwa i-rye iyancwina, ininzi kakhulu, kwaye umzimba uchitha umgudu omncinci wokuwuqwalasela. I-Bran yinto enobungcipheko obungenakugujwa ngokupheleleyo ngumgudu wesisu, kodwa enye yesithathu isagciniwe, kwaye yonke into ewusizo isebenza kwaye ihlambulule amathumbu, uphuculo olubanzi lomntu luphucukisiwe, kwanezinye iintlobo zokudlula.
I-Rye yokunciphisa
Kuyamangalisa ukuba ibinki inokukunceda ukunciphisa umzimba, oogqirha bacebisa ukuba basebenzise kwisifo sikashukela kunye nokukhuluphala. Ekubeni zonke iintlobo ze-bran ziqukethe i-fiber eninzi, i-carbohydrate igaxwa kakhulu, kwaye izinga le-glucose lihla, ngoko abantu abanesifo sikashukela bangathabatha amachiza ambalwa. I-bran inesisu ivule kwaye awukwazi ukunyusa, ngoko ke, ubunzima buyancipha, kwaye oku akubalulekile ukunyanyisa.
Kubalulekile ukuthatha i-bran: qala ngepaspoon ngosuku, uze ulethe umthamo ngaphakathi kweveki ukuya kwii-tablespoons ezintathu, uthathe i-bran phakathi kwexesha lokutya. Ukuba uyisebenzisa ngokuchanekileyo, kufuneka uthule amanzi abilayo phezu kwamanzi abilayo kwaye ugxininise kwisiqingatha seyure, uze udle kunye ne-soy, ubisi, okanye i-kefir. Kodwa namhlanje kunye nakwii-pharmacy ungathenga ibhanti, ongayifumana ngokukhawuleza u-kefir kwaye ugxininise imizuzu emihlanu, udle. Ukuncinci, kufuneka udle malunga neekremu ezingama-30 ze-bran ngosuku, esi sixa sihlulwe ngeendlela ezininzi.
I-Otrubrizhanye - isongezo esimangalisayo kwizidlo ezilungiselelwe kunye neemveliso. Igatsha linokungeniswa kwintlama, inyama enciniweyo, okusanhlamvu, isobho, i-salads kunye nakwezityalo zemifuno, kunye ne-jelly, i-cocktail kunye ne-compotes. Ezinye zize zipheke i-cutlets, zilahla ngaphandle kwintlanzi, kodwa i-bran. Kuyinto enhle kakhulu kwaye iluncedo.
Recipes
Kunokwenzeka ukuthetha ixesha elide malunga nazo zonke iinzuzo ze-bran, kodwa kukulungele ukunikela imizekelo yeendlela zokupheka. Zininzi iindlela zokukhetha, ngoko unokukhetha iresiphi eya kuba yinto efanelekileyo kuwe.
Ngokukhethekileyo abantu abanezigulane nabanamandla, sincoma ukulungiselela isaladi ye-beetroot exutywe ne-bran, kwaye ubunzima obunzima buya kuqala ukuhlaziya. Ungongeza i-yogurt kwi-yogurt okanye i-yogurt, i-streds efanelekileyo idibaniswe nobisi oluncinci be-fat.
Kwakhona iyasebenza kwaye idliwayo-i-jelly ne-bran, elungiselelwe kwimifuno yemvelo, njengebhali, ingqolowa okanye i-oats. Iingqolowa kufuneka zifakwe kwi-grinder ye-coffee, yongeza iipuni ezimbini ze-bran, i-orange peel kwaye uthele umxube ophumela kumitha ayi-700 yamanzi. Pheka le jelly idinga imizuzu emihlanu kumatshini omncinci, uze uyigubungele ithawula kwaye ugxininise iiyure ezimbalwa. Ungayiphuza, njenganoma yiyiphi enye i-kissel yonke imini.
Njengoko sele kuthethwe ngaso, ibhanki ingafakwa kwi-salads. Ngokudibeneyo kunye nolwandle olwandle kunye nokukhwela inyama. Inyama kufuneka inqunywe, yongeza utamatisi omtsha kunye namakhukhamba, isiqwenga solwandle esidlulileyo kunye neepuni ezimbini ze-bran. Konke oku kudibeneyo kwaye ihlala malunga nemizuzu engamashumi amabini. Kungcono ukuba ungagcini isaladi, kodwa ukuthululela ijusi yamanzi - oku kubaluleke kakhulu kwaye kusebenzayo kulabo abalahlekelwa ngumzimba.
Unokupheka imifuno nge-bran. Imifuno iya kuhamba ngokukhawuleza, kwaye isitya siya kuba sisityebi. Ungasebenzisa nayiphi na imifuno, umzekelo, ii-eggplants, utamatisi, i-pepper, ii-clove ezimbalwa zegalikhi, anyanisi. Sithatha iitamatisi kwi-peel kwaye sinqumle kwiikhabhi, sinqumle enye imifuno njengoko sifuna, kwaye sibeke yonke i-vskovorodu, ichithe ngeoli yeoli. Siyigcoba imizuzu embalwa kumagnet oqinileyo kwaye uyayichukumisa. Xa imifuno ibe nombala oqaqambileyo, kufuneka ichithwe, yongeza isibini sezipuni ze-bran kunye neziqholo, xuba kwaye uvale ngesiqhekeza uze udibanise emlilweni omncinane malunga nemizuzu emihlanu. Isitya esipheleleyo esityitywe ngamagilebhisi sasine-garlic epholileyo.
Silungiselela usuku lokuzila
I-Oochen iphumelele iintsuku zokuchitha umbane kwi-bran, kodwa akukho ngaphezu kweyure ngeveki. Sidibanisa ezine ezinezipuni ze-bran kwi-litre zobisi obisiweyo. Sifaka umxube efrijini kwaye sithatha iyure, siyidla yonke imini, malunga neyesithathu okanye ezine. Ungadla izityalo kunye neziqhamo zeziqhamo kunye nokudibanisa kwe-bran, kunye nokutya kwesidlo seglasi ye yogurt kunye nepunipoon ye-bran.
Iresiphi eyinandi kakhulu kwaye iluncedo ukuxuba ibhondi kunye neengcungconi kunye neerinki. Kubalulekile ukuchithwa igram e-bran kunye nokuyidlulisa kwi-grinder yenyama kunye ne-100 grams yenyama kunye nama-200 amagremu weengqungquthela. Isitya singatyunjwa kwiindawo ezintathu okanye ezine kwaye zisetyenziswe yonke imini. Ngomhla wokuzila kufuneka uphuze ubuncinane iilitha zamanzi kunye nesigamu.
Ukulwa nobunzima obuninzi, ungasebenzisa i-bran ukuze ube neetaspuni ezimbini kathathu ngaphambi kokutya. Musa ukulandela ukutya okunzulu, okwaneleyo ukunciphisa inani lamafutha kunye neesekese ekudleni kwansuku zonke. Oku akusiyo ngokukhawuleza, kodwa kungonakali kokulahleka komzimba!
Otrubizhanye, njengezinye iintlobo ze-bran, zineenkcenkcazo ezimbalwa. Ayinakusetyenziswa kwizilonda, i-gastritis, i-colitis. Akuyimfuneko ukuyithatha indawo yeemveliso ezisisiseko, ngokwaneleyo ukuthatha igramu ezingama-30 ngosuku. Ukuba usebenzisa isamba esikhulu se-bran, unokuphazamisa umsebenzi wamathumbu kwaye ufumane ingxaki enjalo njenge-flatulence.