Kuze kube maduzane, abantu abazange bazwe ngisho negobolondo elicebile lezinhlamvu. Kodwa kulokho kunomhlomulo oyinhloko wezitshalo ezifana nelayisi, i-millet, i-millet, i-oats, njll. Muva nje, ukudla ku-bran kuye kwathandwa kakhulu. Kuhle ngoba ayifuni ukushintsha ukudla okuvamile.
Yimuphi uhlamvu olungcono ukulahlekelwa isisindo
Ukudla komkhuba kutholakala etafuleni. Isinkwa, ilayisi elimhlophe, ama-flakes kanye neminye imikhiqizo yalahlekelwa igobolondo labo elidlalayo. Ngokwalo, yi-caloric, kodwa kuyisici esikhethekile esingeyona i-digestible. Izinzuzo zegatsha ngokulahlekelwa isisindo kulezi zinto ezilandelayo: zikhonza ukuhlanza umzimba, zithuthukise i-microflora, ziqondise umsebenzi womuthi wamathumbu. Ukuze ulahlekelwe isisindo, noma yiluphi uhlobo lwe-fiber elingenayo i-insoluble:
- ukolweni ukolweni;
- i-rye;
- ilayisi;
- i-oatmeal;
- ukucela.
Yidla nge-bran ukuze ulahlekelwe isisindo
Ukuphendula umbuzo wokuthi i-bran ewusizo kangakanani ekulahlekeni kwesisindo, ngokushesha ukhumbule i-fiber ebanzi yokudla i-fiber. Esikhathini esiswini asigciniwe, abe nomthelela we-bactericidal emzimbeni futhi athuthukise ukugaya, aqede ukugqilaza. Ungathola ukugaya emikhiqizweni yemifino: imifino (beet, izaqathe), amakhowe, amajikijolo, njll Kodwa ukusetshenziswa kwe-offal eqediwe kuyindlela elula yokuthola lesi sici ngobuningi obudingekayo. Ngaphezu kwalokho, igobolondo lezinhlamvu liqukethe:
- Amavithamini weqembu B - umthombo wobuhle bezinwele, izipikili, okuthinta kahle isimo sesikhumba.
- I-Potassium, esusa amanzi angaphezu komzimba, iqinisa izitsha, ithuthukise umsebenzi wenhliziyo neminye imisipha.
Ungadla kanjani amagatsha ukuze ulahlekelwe isisindo? Umkhiqizo olungiselelwe ukuthengiswa kwifomu evulekile kufanele udliwe kathathu ngosuku ngemizuzu engu-10-15 ngaphambi kokudla. Qala nge isipuni sehafu, ukwandisa ivolumu ekamelweni elilodwa noma amabili okudlela. Umthetho obaluleke kunawo wonke ukuphuza ubukhulu ngamanzi amaningi. Kuphela ngale ndlela kuzotholakala izinzuzo zokusanhlamvu.
Ukudla ku-oat bran
Isikhathi sidlulile lapho igobolondo le-oats libhekwa njengokungcola kokukhiqiza ufulawa. Namuhla ingenye yezithako ezidumile kakhulu zokudla okuhlukahlukene, umthombo ocebile wamavithamini amaqembu ahlukahlukene (A, B, E), kanye ne-fluorine, i-calcium, i-zinc, i-chromium nezinye izinto. Ungangeza ama-oats kunoma yisiphi isidlo - iphalishi, amasaladi, isobho nezifundo zesibili, noma udle ngaphambi kokudla, ngaphandle kokushintsha ukudla . Kodwa uma unesithakazelo sokuthi kunesibindi esingakanani ukulahlekelwa isisindo ngesikhathi esifushane, ungakwazi ukunamathela kwimenyu eqinile:
- ekuseni - yoghurt yemvelo noma i-cottage shizi (200 g) ne isipuni se-oatmeal, amanzi;
- Kwasemini - ingilazi yogurt nge-addition of fiber;
- isiphuzo semifino (200 g) nge-bran, inkukhu ebilisiwe (100 g), ilayisi (150 g);
- for dinner - 150-250 amagremu of oat ezikhishwe cottage shizi;
- ngaphambi kokulala ungaphinda ubambe isidlo sakusihlwa.
Ukudla on rye rye
I-bran ewusizo kakhulu ne-rye yokulahlekelwa isisindo: basiza ukuqeda ukuqothulwa, ukususa ubuthi, ugweme ukushisa. Benza ama-porridges avela ku-rye, bhaka ama-cookies nesinkwa, wengeze ku-kefir, ama-pie. Ukusetshenziswa kuvunyelwe ukukhulelwa nokulahla, ogulayo ngesifo sikashukela, i-anemia, izifo ezingokwemvelo. Umgomo jikelele wokudla:
- Yidla kathathu ngosuku nge-fiber encane.
- Ngeviki lokuqala ekudleni, isisodwa esisodwa somkhiqizo wokunciphisa sengezwa ngamukeli ngamunye.
- Ngeviki lesithathu nelesine, inani lezinhlamvu ze-rye liyakhula kuya ema-spool angu-2-3.
- Umthetho oyinhloko ukuhlanza i-fiber ngamanzi amaningi: okungenani elilodwa noma amabili amalitha ngosuku.
Ukudla ngogesi kakolweni
I-wheat bran yokulahlekelwa isisindo ifaneleka ngendlela efanayo ne-oat ne-rye. Ukuze ukudlulisa okunjalo kulula, ungakwazi ukumane ubeke noma yikuphi ukudla okulula ngokudla i-fibre ephelele ngamanzi. Kunconywa ukuthi ugcine ukudla okungenani amasonto amabili. Imenyu ilandelayo:
- ibhulakufesi - itiye elimnyama, amaqanda aphuziwe, iphalishi, isobho noma yisiphi isithelo;
- isiphuzo - isipuni segatini kanye nezibuko ezimbili zamanzi;
- isidlo - noma yisiphi isobho kanye nesobho;
- okuphambene (okufana neyaphambilini);
- isidlo - inyama ephilile, izinkukhu noma izinhlanzi, imifino (ngaphandle kwamazambane);
- emva kwamahora amabili - ukudlala.
Ukudla on bran kanye kefir
Okunye ukudla kunconywa ukuba kwengeze nabanye, ngakho-ke kunesibindi. I-Kefir ene-bran ukuze isisindo ilahleke ngokuphelele. Izakhamuzi zezinto ezidlayo zize zakha imenyu ekhethekile yesonto, ukunamathela kulokho ongalahlekelwa khona kufika ku-4-5 kg. Ukudla kanje:
- ngaphambi kokudla kwasekuseni - ingilazi yamanzi ahlanzekile;
- ekuseni - ingilazi ye-kefir enezipuni ezimbili zomhlabathi;
- ntambama nakusihlwa - imifino, inhlanzi noma inyama ngokungezwa kwe-fibre engenayo, yobisi nemikhiqizo yobisi omuncu ;
- Amahora angu-2-3 ngaphambi kokulala - ingilazi ye-kefir nge-1 fibre ts.lozhki.
Kudla on bran kanye nezithelo
Ukuze okusanhlamvu okungaphenduliwe kube nomthelela omuhle wokugaya ukudla, kuyadingeka ukwazi ukuthi yini nokuthi ungathatha kanjani amagatsha ekulahlekeni kwesisindo. Kodwa uma imikhiqizo yobisi olumuncu ibangela ukwenqatshwa, futhi ngendlela ehlanzekile ayikho isifiso, ungakwazi ukuhlukanisa imenyu ngezithelo ezingenayo i-sweet and non-starchy: ama-apula, ama-kiwi, ama-orang, njll. Le mikhiqizo ngokuvumelana ngokuvumelana negobolondo lokusanhlamvu: i-bran ikhuthaza ukulahlekelwa kwesisindo, futhi izithelo zinika amavithamini adingekayo. Ukusheshisa umphumela, ungakwazi ukunamathela kokudla okuqinile, okwenzelwe izinsuku ezingu-2-3:
- for breakfast - bran ne 2 izibuko zamanzi, izithelo omuncu;
- isiphuzo - noma yisiphi isiphuzo sobisi olumuncu;
- emini - isaladi lesithelo;
- for dinner - okufana nekusasa.
Ukudla e-bran sekutholile impendulo enhle kakhulu, njengoba ilinganisela futhi iyalondoloza - ukunamathela kuyo akulula. Kwanele amasonto owodwa noma amabili ukuze umphumela ubonakale. Ukusetshenziswa kwansuku zonke kokusanhlamvu kwemikhiqizo kunomphumela omangalisayo emsebenzini wamathumbu, kunomphumela omuhle ekubukeni nasekuziphatheni kwempilo yangaphakathi.