Ngamhla, imirhumo yempilo ibandakanya i-bran - ngokuqhelekileyo i-oatmeal okanye ingqolowa. Kwizondlo zokulahleka kwesisindo, nazo ziyaziwa kakhulu.
I-Bran ibizwa ngokuba yingqungquthela enzima yengqolowa, eyona mveliso ye-flour-milling. Nangona kunjalo, kwi-bran ukuba i-90% yezinto eziphilayo ezisebenzayo zeengqolowa ezipheleleyo zijoliswe. Ingqolowa yokutya yokutya ithengiswa kwakhona. Le ngqobhoko yengqolowa, eye yahlanjululwa ngeyona ndlela.
Zonke i-bran (rye, ilayisi, i-oat, i-ngqolowa) inomxholo ophantsi wekhalori: i-100 gram iqulethe ii-calories ezingama-216. Apha si fumana:
- amanzi 9.9 g;
- iiprotheni - 15.6 g;
- amafutha - 4.3 g;
- i-carbohydrates - 64,5 g;
- iifayili zokutya - 42,8 g;
- abachasayo - 0.41 g.
Kwi-bran iqulethe ezintlanu kwii-vithamini ze-B, iivithamini E kunye no-K. Ukongeza, ziqulethe izinto ezifana ne-zinc, potassium, i-phosphorus, i-magnesium, i-iron, i-calcium.
Zonke i-bran zinexabiso elifanayo lezondlo, nangona i-bran bran ingabizi kakhulu kune-oatmeal.
Indlela yokuthatha i-bran?
Ngqolowa okanye nayiphi na enye (i-granular kunye non-granular) ibhanti ithululelwa ngamanzi abilayo kwaye uyishiye imizuzu engama-20 ukuya ku-30 ukuba ivule, uze udibanise amanzi. I-gruel eyiphumela ingeniswa nakwezinye izitya, okanye idliwe njengesidlo esizimeleyo - 1-3 iipunipoons, amaxesha amathathu ngosuku.
Ngenxa yomxholo wabo ophezulu, owo umzimba wethu awukwazi ukugaya, i-bran ukuhlala ixesha elide esiswini, ukugcina ingqiqo kumntu.
Kodwa nangona nje ukukhusela kuya kuba kuhle kakhulu ukutya 1-2 amathispuni we-bran nsuku zonke. Inyaniso kukuba ingqolowa kunye ne-oat bran ayifanele kuphela ukulahleka kwesisindo. Ziyabonisa kwakhona ezi ndawo zilandelayo:
- ukwandisa imivenge yegazi, ngaloo ndlela unciphise uxinzelelo lwegazi;
- ukuthintela ukwakheka kweepliti ze-sclerotic kunye nokukhusela ukuthunyelwa kweendonga ze-asele ze-cholesterol;
- ubuyisele ukusebenza ngokuqhelekileyo kwesibindi, i-pancreas kunye ne-gallbladder;
- ukunciphisa izinga leswekile kwigazi.
Oko kukuthi, ingqolowa kunye nayiphi enye ibin bran isinika impilo kunye neenzuzo.
Xa i-bran ingabangela umonakalo?
Ukubanjwa kwe-bran yonke, kubandakanywa nengqolowa, kukho ukungqinelana, oko kukuthi - nayiphi na imeko yokuvuvukala kwesibindi, i-gall bladder, i-pancreas nesisu.
Ukupheka umgudu wengqolowa?
Iresiphi ephezulu kakhulu yokutya isobho kwi-bran bran ukuze ulahlekelwe isisindo. Sidinga (kwi-2 servings):
- i-bran bran, i-sifted - 425 g;
- amanzi 1.6 ilitha;
- ubisi - 380 ml;
- amaqanda - i-1 piece;
- ibhotile - 1 ithisipuni;
- i-parsley entsha ne-dill;
- ityuwa kunye noshukela - ukunambitha.
Indlela yokulungiselela:
- i-sprayed bran epanini ngamanzi abilayo kwaye upheke ukushisa okuphantsi kweyure eli-1;
- umhluzi womhluzi obangelwayo, uphinde uyisondeza uze ususe ipenki emlilweni;
- ukubetha isahluko seqanda ngobisi kunye nokuqhubela phambili ukuthululela lo mxube kumhluzi oshushu;
- yongeza ityuwa kunye noshukela ukuya kumhluzi uze uyitshise, ungakuvumeli ubilise;
- Ngaphambi kokuba usebenzise isobho kwitafile kwisitya ngasinye ubeke ibhotela encinci kwaye uthele i-fennel ecocekileyo kunye neparsley.
Ukongeza, unokuxuba u-oats kunye nengqolowa yengqolowa ngokulinganayo kwaye usebenzise xa ubhaka esikhundleni somgubo.
Ekugqibeleni, sidibanisa ukuba ezininzi iipropati zokunyanga nazo zinemiqolo yengqolowa.
Umhluzi ovela kwingqolowa yengqolowa yokuvuselelwa
Lo mhlu ungathathwa njengabantwana, okanye abantu abadala okanye abagula kakhulu.
Sidinga:
- i-bran bran - 1 tbsp. isipuni;
- amanzi - iikomityi ezimbili;
- ubusi - 1 tbsp. isipuni.
Indlela yokulungiselela:
- uthele i-bran emanzini abilayo uze ubilise phezu kobushushu obude imizuzu engama-30-40;
- yongeza ubusi kwaye ubilise eminye imizuzu embalwa;
- Umhluzi uthathwa ama-3-4 ngamaxesha ngama-50 amagremu.