Oat bran kuderedza kurasikirwa - ichi chinhu chakasiyana-siyana, icho chinonyanya kudiwa nemunhu weguta. Bhu rakaoma gorosi rezviyo, iro rakapfuma mune fiber inokosha, iyo inoita kuti chirwere chedu chekudya chishande seawa.
Ndinogona here kurasikirwa uremu pabazi?
Kurasikirwa kwehuremu nekubatsirwa kwebhangi - inyore uye inotsanangurwa nyore nyore. Murume wemazuva ano anotambudzika nokushayikwa kwefiber: tinosarudza gorosi chikafu chena, tisingabatsiri chero ruzivo rwegorosi rinokosha rezviyo, tinozvibata isu kune zvitsva zvakabikwa zvehupfu hwakatsetseka, umo pasina fiber, tinodya mucheka mutsvuku, izvo zvakare zvinorambidzwa chinhu chakakosha zvakadaro, idya miriwo uye michero inogona kuwedzera muviri wedu ne fiber.
Izvi ndezvekuti mararamiro aya evanhu vemazuva ano vari kutarisana nematambudziko nehutachiviri hwepamuviri uye zvisiri izvo. Kana iwe ukapinda kudya kune bran muzvokudya zvako - iwe uchakurumidza kukanganwa nezvekuvharwa uye mamwe matambudziko. Mukuwedzera, fiber inobvumira muviri kuti utonge masetabolism, nei simba rinobva pakudya risingazoiswi nemafuta. Uye nemhaka yehuwandu hwechigadzirwa chakadai sebazi, haunganzwi kunzwa nzara yenhema, kudya kwako kwezuva nezuva kuchaderera, uye iwe uchaona migumisiro yakanakisisa mumufananidzo wako. Munda unobatsira kurasikirwa nehupenyu munguva pfupi.
Ipi tsvuku inobatsira kurasikirwa?
Parizvino, mune chero mishonga yemishonga iwe uchagoverwa zvakasiyana-siyana zvebazi: gorosi, rye, buckwheat, oatmeal. Iye zvino anouya nenzira dzakasiyana-siyana, mavara, uye vamwe kunyange kutapira (rudzi urwu, zvinosuruvarisa, kuora muviri pabazi hazvibatsiri). Zvechokwadi, kuitira kuti udzorere chimiro, unofanirwa kusarudza chigadzirwa chechisikivo pasina zvinowedzera. Asi kunyange kuramba zvese zvingasarudzwa nemashizha, ushuga uye zvinofadza, chisarudzo ichiri chikuru kwazvo.
Pakati pezvinhu zvose zvinokwanisika zvebhanhire, inonzi oats ine michero inoshamisa: inokwanisa kukwira mvura yakawandisa makumi maviri nemashanu kupfuura yevhesi yavo. Nokudaro, kana iwe ukasarudza kudya kwehuat bran, haungatongonzwa nzara - kunyange yakawanda yebhanhire, iyo inosvibiswa, ichaita kuti ugare uchinzwa satiety.
Nzira yekurasikirwa uremu nebazi?
Pane nzira dzakasiyana dzekutora ruinhi kuburikidza nekurasikirwa. Ngationei kusiyana kwakasiyana-siyana:
Zvokudya zvakajeka pane bran uye kefir. Iwe unodya sezvinowanzoitwa, asi shandura chikafu (uye usingawedzere) nekamu ye1% kefir yakasanganiswa nebhamoni. Iwe unogona kudya chero bedzi iwe unoda kusvikira iwe uchizadzisa zvaunoda. Sample menyu yezuva:
- kambamambakwedza : ndiro ye oatmeal nouchi kana mukaka;
- yechipiri kudya kwemazuva : michero;
- masikati : yemiriwo saladhi + muto, kana chikamu chenyama nemiriwo;
- masikati masikati : michero;
- Kudya (kunyanya): kefir nebazi.
Nzira yekushandisa sei bran kutaura zvishoma? Iyo nzira yakafanana neyo yapfuura, ino chete nguva ino girasi re1% kefir ne spoon yebazi rinotora chingwa chamangwanani, masikati uye kudya kwemanheru. Unogona
Kudya mubazi kunowedzera. Muchiitiko ichi, chikamu chimwe chezvikamu zvako zvakatarwa chinofanira kutemwa kusvika hafu (kana kuti kutanga kutanga nechetatu), nguva imwe neimwe usati wadya udye spoonful of bran uye uinwe nemirazi yemvura. Saka unogona kudya masvondo maviri.
Zvichienderana nechisarudzo chipi chaunosarudza, iwe ucharasikirwa ure nekukurumidza kana kuti zvishoma nezvishoma. Zvisinei, pane nguva dzose: kuraswa kwemajoko kwevanhu - anenge 1 kg pavhiki. Nekurashikirwa uku, kuchinja kunowanikwa mumuviri, uye uremu hahuzodzoki nekukurumidza.