Igatsha lokulahlekelwa isisindo

Ukunciphisa umzimba akulula ngaso sonke isikhathi. Kudingekile ukuba uziphike ngezindlela eziningi. Nokho, kuhle, uma inqubo yokulahlekelwa isisindo ikhawulelwe kuphela ukuphulwa kwezidingo zabo zokudla okunomsoco. Ngokuvamile kuvimbela impilo. Lokhu kungenxa yokusetshenziswa kwazo zonke izinhlobo zezidakamizwa, izithako zokudla, amaphilisi. Ngisho nezidlo ngokwabo ziba nomthelela omubi empilweni - ziholela ku-beriberi, ukuphazamiseka kwemithi kanye nezinye izinkinga. Kodwa esikhathini sethu, imvelo yenza kube lula ukulahlekelwa isisindo ngenzuzo. Kungenzeka, udinga nje ukulalela ibhulogi ewusizo.

On izinzuzo bran

Igatsha ngokwalo ligobolondo lokusanhlamvu. Ngokuvamile ufulawa osetshenziselwa ukubhaka isinkwa uhlungwa ngokucophelela, futhi ukungcola okunjalo kubhekwa njengokungcola. Nakuba izinzuzo zabo esiswini zithandeka kakhulu. Yini ewusizo?

• i-bran ayiyona into engaphezu kwe-fibre, isici esiyidingeka ekwakheni amaseli;
• ibhande lisiza ngokucophelela ukuhlanza amathumbu, akugciniwe, kodwa ukuqoqa wonke umquba esiswini bese uyiphuma ngaphandle kobunzima;
• Ngenxa yalokho, izinzuzo zabo zibalulekile emsebenzini wesimiso sonke sokugaya, ukuthuthukisa izinqubo zokuxuba, ukuvimbela izenzakalo eziqhubekayo;
• Ngaphezu kwalokho, le fiber iyanciphisa ukudla, okusiza ukunciphisa isisindo ku-bran;
• i-bran iyasiza kakhulu esibhedlela sesibindi, kanye nesifo sikashukela esinesifo. Nakuba behluke ekuthandeni okhethekile, izinzuzo zabo azipheli.

Igatsha lokulahlekelwa isisindo

Igatsha lisetshenziselwa ukulahlekelwa isisindo ngenxa yenzuzo enkulu yesisu. Ithonya labo emzimbeni ngokunciphisa isisindo singahlukaniswa zibe izingxenye ezintathu:

1. Igatsha lisiza ukulahlekelwa isisindo kakade ngoba lidala umphumela wokugcwalisa. Ama-fibers awaxhunyiwe, kepha ngokuphambene - ukuvuvukala, ukudala umuzwa wokuzizwa, ukuphikelela isikhathi eside.
2. Omunye umphumela owusizo ukunciphisa ukumunwa kwamakhalori avela ngaphandle, okungukuthi, ukunciphisa okuqukethwe kwekhalori yokudla.
3. Futhi i-bran iyathinta kakhulu i-microflora yamathumbu, yandisa inani lama-bacteria anenzuzo.

Kunezinhlobo eziningana ze-bran ezingasetshenziswa ukulahlekelwa isisindo. Kuye ngofulawa, bahlukaniswe ngo-rye, i-oat, irayisi, ukolweni, ukunye okunye okunye okunye okunye okunye nokolweni. Noma iyiphi yalezi zilwane ingadliwa. Kodwa-ke, abantu abaningi bayazibuza-ukuthi bangathatha kanjani amagatsha ngokulahlekelwa kwesisindo?

Ngaphambi kokuba ufake i-bran ekudleni kwakho, khumbula lokhu okulandelayo:

1. Igatsha ngumkhiqizo wemvelo ongafuni noma yiziphi izithasiselo. Mhlawumbe inhlanganisela yegatsha enezithako zemvelo, njengezithelo ezomisiwe, izimpande, amajikijolo nezithelo, noma imikhiqizo yobisi obumuncu.
2. Enye yeziphambeko eziyinhloko ukuguqulwa okuphelele kwesidlo nge-bran. Akunakwenzeka ukuba udle ibhande kuphela, kuzoholela ekuphazanyeni kwamathumbu.
3. Ekuqaleni, kunconywa ukuba udle ibhuloho kwifomu ephekwe ngaphambili, futhi usuvele ungenezela ekudleni nasebunzini obomile kakade.
4. Kumuntu omdala, u-30 mg wegaman ukwanele ngosuku. Yiqiniso, konke kuxhomeke nesisindo. Kodwa ukusetshenziswa ngokweqile kwegatsha nakho kungalimaza isisu.
5. Uma usebenzisa i-bran, kufanele uhambisane nokudla okunengqondo, ugweme amafutha futhi uthosiwe, usekele umzimba ngemikhiqizo yevithamini. Futhi, ungakhohlwa ngezinyathelo ezengeziwe zokwehla kwesisindo, njengokuzivocavoca.

Kanjani nokuthi yiliphi ibhamini elungile ukunquma kuwe. Noma kunjalo, kufanele kuqaphele ukuthi izindawo zabo ziyahlukahluka. Eyaziwa kakhulu ukolweni ne-oat bran.

Kunconywa ama- Wheat bran for Wabasaqalayo. Banefomu elikhanyayo, balaywe kalula, bavuleke ngokushesha, bangabi nesakhiwo esiyinkimbinkimbi kakhulu. Ayikho imingcele ekhethekile yokwamukela ukolweni wekoro. Zingafakwa ezitshalweni, ama-yogurts, kanye nokuzithelela nge-kefir, noma ubisi. Igatsha lesitshalo linamavithamini amaningi eqembu B futhi liwumthombo we-potassium ne-phosphorus.

I-bran ye-oat ihlukaniswa nesakhiwo esinezintambo eziningi. Ungashintsha ekusebenziseni i-oat bran ngemva kokolweni, kodwa kufanele kwenziwe kancane kancane, ukulalela ukusabela komzimba. I-oat bran iqukethe i-vitamin B2, F, kanye ne-calcium ne-magnesium.

Kungcono kangakanani ibhunge ukufeza umphumela omuhle kakhulu? Ekuqaleni, kungcono ukunciphisa ukusetshenziswa kwegatsha elinyanyisiwe njenge-additive. Ngokujwayelekile, i-bran igcwele amanzi ashisayo kuze kube yilapho ifinyelela ukuvumelana kwephalishi. Kule fomu bafaneleke kakhulu kuWabasaqalayo. Ngemva kwalokho, ungaya ekomini elomile, ongayengeza ekotini, iphalenda, exutshwe ne-yogurt nezithelo zomisiwe. Lokhu akusizo kuphela okuwusizo, kodwa futhi kuyamnandi.