I-Branch ingenye yezinto ezilusizo nezingabizi kakhulu ekudleni okufanele sikashukela.
Odokotela abaningi nezazi zezempilo ezaziwayo batusa ukuthatha i-bran ngesifo sikashukela, aqukethe izinto eziningi ezilandelwayo zokulandela umkhondo kanye namavithamini amaningi, asiza ukunciphisa indlala futhi athuthukise ukugaya.
Ukwakheka nezakhiwo eziwusizo
Amagobolondo igobolondo elishiywe ngemuva kokucubungula okusanhlamvu; aqukethe i-fiber eningi, yona ihlukaniswe yizinhlobo ezimbili: i-digestible ne-indigestible.
I-fiber yokugaya iqukethe i-pectin, inulin nama-resin, angena esiswini, futhi le fiber iyachithwa ngokuphelele futhi igaywe esiswini, yakha ifilimu lesakhi sokukhula kwamagciwane azuzayo athuthukisa ukugaya.
I-Indgestible fiber iqukethe i-hemicellulose, i-lingin ne-cellulose, lezi zinto azikwazi ukugaya esiswini somuntu futhi, ngemuva kwesikhashana, zikhishwa emzimbeni.
Kodwa-ke, lezi yizinto ezidingekayo ukuze kusetshenzwe kahle ipheshana esiswini, njengoba bekwazi ukudonsa ubuthi, yehlisa ijubane inqubo yokugaya (kufaka nokuthathwa koshukela, ngenxa yokuthi iliphi ushukela elingakhuphuki), kuthambisa ukuthambisa futhi kuthinte izindonga zesisu. Ngenxa yalokhu, kunokuqhekeka okufana negagasi nokuxhunyaniswa kokuqukethwe esiswini namathumbu, nakho okuthuthukisa inqubo yokutholwa kokudla.
Ukudonswa kwamagobolondo aqukethe okusanhlamvu kusivumela ukuthi silwe nesifo sikashukela kuphela, asiza ukubuyisela amavithamini ngesikhathi se-hypovitaminosis, akhuphula umthamo wefecal futhi abhekane nokuqunjelwa, anciphise i-cholesterol, athuthukise ukusebenza kwesistimu yemithambo yegazi, futhi asize nge-gastritis, isifo sohudo, izilonda zangasese nabanye izinkinga zesisu.
I-fiber yokudla equkethwe emkhiqizweni wegayo kafulawa, lapho ingena esiswini, imunca amanzi, inyuke ngosayizi bese isisu sithumela amasignali okugcwala, yingakho ochwepheshe abaningi bancoma ukuyisebenzisa njengendlela yokunciphisa isisindo.
Imicu yokudla idaywe isikhathi eside yi-system yesisu yamathumbu futhi yanelisa indlala isikhathi eside, ngaphezu kwalokho, igcwele inani lezakhamzimba. Ngaphezu kokusetshenziswa kwangaphakathi, i-bran isetshenziselwa ukwenza imaski ehlukahlukene, ama-infusions kanye nama-decoctions, kanye nokusetshenziswa kwe-cosmetology.
Isetshenziswa kanjani?
Ukuthatha isigaxa sikashukela sohlobo 2 nakho kuyadingeka ngoba kusiza ukulawula isisindo.
Kodwa-ke, kubalulekile ukubheka inani lokudla nendlela yokupheka.
Kungcono ukuthatha umkhiqizo ekuseni ngesisu esingenalutho, kufanele kuphekwe kungakadluli amahora angama-2-3 ngaphambi kokuwusebenzisa, ngoba ngokushesha lapho belahlekelwa yizinto zabo zokudla okunempilo nokuqukethwe kwamavithamini, izolo i-bran idinga ukulahlwa ngaphandle, ngeke ikulethele usizo umzimba.
Amaphuzu abalulekile ukuhambisana nobuningi bokusetshenziswa, ngokwesibonelo, thatha i-bran izinsuku ezingama-20, futhi ungawafaki ekudleni izinsuku eziyishumi ezizayo, lokhu kuzovikela isisu sakho ekujwayeleni.
Sebenzisa umkhiqizo ngale ndlela elandelayo: udinga ukuthatha izipuni ezimbili ze-bran ezisikiwe, uzidle ngeengilazi ezi-1 noma ezi-2 zamanzi afudumele. Kumele kukhunjulwe ukuthi lo mkhiqizo ngeke ukhiphe esikhundleni sokudla kwasekuseni okugcwele, isidlo sasemini noma isidlo sakusihlwa, ngakho-ke, isigamu sehora ngemuva kokudla kwaso, udinga isidlo esigcwele esivela kokudla okunqunywe udokotela wakho.
Ukuguqula ukunambitheka, ungagcwalisa umkhiqizo wokugaya ufulawa ngobisi noma i-kefir epuletini, engxenyeni efanayo: 2 wezipuni ze-bran nge-400-500 ml koketshezi.
Akudingekile ukufudumeza ingxube ephumayo ukuze ama-microorganisms azuzisayo namavithamini angashisi.
Kufanele kukhunjulwe ukuthi awukwazi ukuwuphuza umkhiqizo ngamathishu ahlukahlukene kanye nama-decoctions, kanye nokuphuza amaphilisi nezidakamizwa nawo, ngaphandle kwalokho i-fiber equkethwe kuwo izodonsa okuqukethwe umuthi futhi ngeke ukuthole ukwelashwa.
Izinhlobo nezimpawu zazo
Izinhlobo ezahlukahlukene zemikhiqizo yokugaya ufulawa zinokwakheka okuhlukile futhi zilusizo ezifweni ezahlukahlukene. Impahla ebalulekile kwisifo sikashukela yi-bran glycemic index (GI), ekhombisa okuqukethwe ushukela ekudleni futhi kuthinte ngqo inani loshukela egazini.
I-Oat bran
Izinhlobo ezahlukahlukene futhi ziyahlukahluka kokuqukethwe kwama-caloric kanye nokwakheka kwama-microelements, ngokwesibonelo, irayisi liqukethe inani elikhulu kakhulu lamafutha (7%), futhi inani elikhulu kakhulu lamaprotheni liqukethe engxenyeni encane kakolweni yamabele. Ngaphezu kwalokho, okuqukethwe amavithamini ezinsolweni ezahlukahlukene kucishe kufinyelele ezingeni elifanayo.
Izinhlobo ezilandelayo ze-bran:
- i-oat. Ngokuvamile esetshenziswa ekudleni ukunciphisa isisindo ngokweqile, aqukethe i-beta-glucan, okwehlisa izinga le-cholesterol egazini. Inkomba ye-glycemic ye-oat bran ingu-15, iyi-GI ephansi kakhulu, mayelana nalokhu kutuswa ukuthatha i-oat bran yesifo sikashukela sohlobo 2;
- rye. Kusetshenziselwa ukuhlanza umzimba wobuthi obunqwabelanayo kanye nobuthi. Zilusizo kushukela, ukukhuluphala, isifo sokuqina kwemizwa kanye ne-anemia. Inkomba ye-glycemic ye-rye bran ingu-25;
- ukolweni. Ngokungafani nezinye izinhlobo zezinto eziphilayo, ziqukethe imfucumfucu eningi yokudla, ethuthukisa ukuhamba kwamathumbu, isiza ngokuqunjelwa futhi yenelise indlala, inkomba ye-glycemic kukakolweni we-bran ingu-15;
- irayisi. Njengelayisi, aqukethe ukwakheka kwamakhemikhali okucebile, amavithamini B1, B2, B5, B6, E, K ne-phosphorus, ngaphezu kwalokho, i-calcium, i-zinc, i-magnesium, i-iron. Zisetshenziselwa isinkwa sokubhaka kanye namakhukhi, inkomba ye-glycemic kakolweni we-ukolweni ingu-25.
Contraindication
Yize kunezinzuzo zokuthatha imikhiqizo yokugaya ufulawa, banemibandela yokusetshenziswa kwabo, ukwephulwa kwabo ngaphandle kokubonana nodokotela onguchwepheshe kungaholela ekungasebenzi kahle emzimbeni.
Ungacabangi ukuthi i-bran izokubuyisela yonke imithi noma ukudla, futhi ukusetshenziswa kwayo okukhulu kuholela ezinkingeni zokugaya kanye nohudo.
Ukwemukelwa kwe-bran esigabeni esibi sesilonda noma i-gastritis kuyenqatshelwe, ngoba lokhu kuzomane kwandise ukukhula kwesifo.
Kufanele uzikhiphe ekudleni kwakho kwezinye izifo ezithathelwanayo zamathumbu. Uma unezinkinga nge-gastric mucosa, ngokwesibonelo, lapho uthengisa, kufanele ugweme ukudla imikhiqizo kafulawa noma uyinciphise kube kuncane (kungabi ngaphezu kwe-1 isipuni ngosuku).
Umthamo wansuku zonke akufanele wedlule amagremu ama-30 noma wezipuni ezi-6.
Njengoba i-bran inciphisa inqubo yokugaya, izinto ezizuzisayo ezivela kweminye imikhiqizo ngeke ibe nesikhathi sokudonswa ngumzimba futhi izokhishwa emathunjini kanye nezindunduma.
Kubalulekile ukwazi ukuthi imikhiqizo yokugaya ufulawa ayiyona indlela yokunciphisa isisindo, ukuyithatha njalo ngenxa yale njongo kuzodala ukwehla kwenkumbulo, ukwehla kwenqubo yengqondo, ukubona izinto ngokudana, ukucindezelwa kanye nokukhubazeka.
Amavidiyo ahlobene
Imininingwane yazo zonke izakhiwo ezizuzisayo ze-bran zabanesifo sikashukela:
I-Bran ingumkhiqizo omuhle kakhulu osetshenziselwa ukwengeza emithini kanye nezindlela zokunciphisa ushukela wegazi, futhi ukusetshenziswa kwayo kunconyelwe uhlobo 2 sikashukela. Ngaphandle kwegama lokungajabuli, i-bran iyisengezo esibalulekile sokudla okunempilo ukuze kusebenza kahle komzimba wonke kanye nomthombo omuhle wamavithamini.
Noma kunjalo, ungangeqi umthamo futhi uwathathe ngaphezu kwama-30 amagremu. ngosuku. Qiniseka ukuthi ubaphuza ngamanzi ngesilinganiso sengilazi ezi-1-2 futhi uphuze okungenani amalitha amathathu amanzi usuku lonke. Lo mkhiqizo wokugaya uthuthukisa ukugaya nokusebenza kwamathumbu. Ukuthatha isigamu sehora ngaphambi kokudla, unganciphisa inkomba yokudla okuthathwe emva kwalokhu futhi wehlise ukumuncwa kweglucose emzimbeni.
