Davi isiri-chibereko chekugadzirwa kwefurawa. Ndizvo: gorosi, rye, oat, bhari, chibage, rineni, buckwheat, nezvimwewo.
Zvechokwadi, ruvhinamu ndiwo masango embeu, iyo inosarudza kuti inobatsira. Hora ye mbeu ndeyemhando yepacesuit iyo inodzivirira hutachiona hwemhepo kubva kune huipi husingaiti hwekunze kwenyika. Nokudaro, inoumbwa nemafuta akawandisa zvokuti muviri wedu haugoni kudera. Vanongotora mvura, vanozvimba uye vanobuda kunze, sekutaura, nenzira isina kuchinjwa, panguva imwechete vachiwana zvese zvinokonzerwa nehupfu nezvinokonzerwa nehutachiwana zvakawana mumatumbo. Nokudaro, kushandiswa kwebhanhire ndiko kushambadzira kwemuviri kwemuviri, uye kunobatsira kuripedza nguva nenguva.
Kupfuura zvakakosha kumabhuru evanhu:
- nemhaka yekuti branhine inogadzirwa zvishoma nezvishoma, makhahydrates shure kwezvokudya zvinopinda neropa zvishoma nezvishoma, hapana kubuda kamwe kamwe mune shuga, uye izvi zvinobatsira kudzora kuwandisa kweshuvha, iyo inonyanya kukosha kune vanhu vane chirwere cheshuga;
- branhiti inoderedza huwandu hwehushutera, naizvozvo inoshandiswa kurega atherosclerosis;
- mune branhine ine vitamini (B1, E, A) uye kutsvaga zvinhu ( phosphorus , zinc, mhangura, potassium, magnesium), inovabvumira kushandiswa pakurapa nekudzivirira kwe hypo-uye avitaminosis;
- fiber, iri mubhangi, inobudirira inobata kuvhiringidzika, iyo iri kudzivirira kenza yemuviri;
- zvikomborero zvinokosha zvebhanhire uye nekureruka kwekureruka: michina yemiti, kukurumidza, nekukurumidza uye nekusingaperi kupa manzwiro ekuzorora, asi kwete kuwedzera mamwe makoriki muzvokudya.
Mitemo Yekushandisa
Zvisinei, kana uchishandisa chigadzirwa ichi, zvakakosha kuti uyeuke mitemo shoma shoma kuitira kuti kutora bran kunokonzera kukuvadza.
- Mune rimwe zuva iwe unogona kudya zvisingasviki 30 gramu (zvitatu zvepuniki) zvebhanhire.
- Bran inofanira kunge yakashambidzwa neimwe mvura, sezvo fiber inobata mvura yakawanda. Nhamba inopedzwa mvura inofanira kuwedzerwa ne 0.5 - 1 malita pazuva.
- Usadya bran nguva dzose kwevhiki nehafu. Iva nechokwadi chekutora mapuropa mumavhiki maviri pakati pemakoro.
- Mishonga inofanirwa kutorwa mushure memaawa matanhatu kusati kwashandiswa kwebazi .