Vakawanda vakanzwa nezvezvinhu zvinobatsira zvebhanhire kumunhu wemuviri. Zvechokwadi, izvi zvisikwa zvemafiber zvakakosha zvikuru kune munhu wemazuva ano, mukudya kwaro, sekutonga, kwete mimwe miriwo nemichero. Kubva munyaya ino uchawana kuti bran inobatsira zvakadini, chii chaicho chinoita zvakanaka pamuviri womunhu.
Kubatsira kwebazi
Chero branhoni inopwanyika yezvirimwa zvezviyo, iyo inowedzera fiber . Kana kudya kwako kwezuva nezuva kwakaderera muzviyo, miriwo, michero nemiriwo, zvino muviri unosangana nekurohwa uye matambudziko ane chirwere chepamuviri.
Kupinda mumuviri, iyo cellulose haisati yatsvaira, asi inoipfuura nepamuviri yose uye mumatumbo, sebhashira, kuunganidza chepfu, chepfu uye nekuvandudza peristalsis. Mbeu inodya inzira yakanaka yekuita tsvina yakakosha, kuwedzera mastabolism, kuunza basa remudumbu nematumbo kudzokera kune zvakajairika.
Iyo chete inotaura: branhton - zvokudya zvinotyisa, uye kana iwe uine zvirwere zvekuvhiringidza mubato rekuwedzera (gastritis, colitis kana chironda), zviri nani kuramba kutambira. Are bran bran inobatsira munyaya iyi? Aiwa, iyo ichagumbura mucosa inenge yaparadzwa.
Ipi tsvuku inobatsira kurasikirwa?
Pamberi pekugadzirisa bran rakakosha zvikuru, zvakakosha kuti unzwisise mubvunzo wezvavari. Inonyanya kuzikanwa ndeye mitatu yemarudzi - oatmeal, rye uye gorosi. Kuumbwa kwevhitamini nemaminera mune zvose zvakafanana - musiyano ndeyekuti chete muhuwandu hwezvimwe zvinhu.
Izvo zvakasiyana mumagariro e caloric:
- rye bran - 220 kcal ne100 g;
- oatmeal - 246 kcal pa100 g;
- gorosi - 165 kcal pa100 g.
Oat bran ndiyo yakanyanya kuderera, kune zvakawanda zvekudya zvinokonzerwa nekugadzirwa kwayo, uye rye uye gorosi zvakanyanyisa, uye zvakanyanya zve insoluble fibers. Kana uine chirwere chepachifu uye chirwere,
Sei kutora bran?
Bhangi duku - ndiyo yakanakisisa yekushandisa uye inobatsira pakurasika. Ingowedzera 1-2 maspuniki kune girazi re yogubhi kana imwe mukaka mumukaka wakasviba, uye unwe iyi inwa yekutanga, uye gare gare kaviri pazuva. Zvakakosha kuisa fiber muzvokudya zvishoma nezvishoma, kuitira kuti irege kuva kushungurudzika mumuviri uye haisi kukanganisa kusakosha.
Zvakakosha kutora mvura zhinji - 1.5-2 litres pazuva. Izvi zvinobatsira kutendeudza kugamuchirwa kwebhangi mukuchenesa zvakakwana. Shandisa maitiro avo kwemazuva 10-14 maverengeka kanguva pagore.