Kune marudzi mazhinji emakungu: rye, oat, bhari, rizi, gorosi, asi yebazi rinonyanya kufarirwa zvakafanana - vanogona kuwanikwa mumatare ezvokudya zvakanaka, anodyiwa pamwe chete nechingwa, mapeji, yogurt, porridge, nezvimwewo.
Nyanzvi dzinotaura kuti bran bran ine zvakakosha zvakasikwa mumuviri wemunhu segorosi, asi rye inonaka, inowedzera, uye muviri unotora zvishoma kuedza kuushandura. Bhuni inobatsira yakasimba isingagoni kudyiwa zvakakwana nehutachiona, asi chetatu chichiri kudyiwa, uye zvimwe zvose zvinoshandiswa zvinoshanda uye zvinonatsa matumbo, hupenyu hwakanaka hwomunhu hunovandudzwa, kunyange humwe hutsika hwekupera.
Rye yekuchera
Zvinoshamisa chaizvo kuti bran inogona kubatsira kuderedza uremu, vanachiremba vanokuraira kuti vashandise mune chirwere cheshuga nekurema. Sezvo marudzi ose ebhanhire ane zvakawanda zvefiber, mahydrohydrates anochera zvishoma nezvishoma, uye chirwere cheglucose chinowira pasi, saka vanhu vane chirwere cheshuga vanogona kutora mishonga mishoma. Iyo bhanhire iri mudumbu inokura uye iwe haugoni kudya, naizvozvo, kuyerwa kunoderera, uye izvi hazvisi zvinokosha pakuwedzerwa.
Zvakakosha kutora bran: kutanga neshupfu yezuva, uye uuye nomukosa mukati pevhiki kusvika kune mashuputa matatu, kutora bran pakati pezvokudya. Dry bran haifaniri kudya, inoda kuomeswa. Kana ukashandisa zvakanaka, iwe unofanira kudururira mvura inopisa pamusoro pemvura inopisa uye unomiririra nehafu yeawa, zvino idya pamwe chete ne soy, mukaka, kana kefir. Asi nhasi uye mune zvem pharmacy iwe unogona kutenga bhangi, iyo iwe unokwanisa kudira pakarepo kefir nekusimbisa maminitsi mashanu, idya. Nokuderera, unoda kudya anenge magiramu makumi matatu emashizha pazuva, ichi chikamu chakaparadzaniswa kuva nzira dzakawanda.
Otrubrizhanye - chinhu chinoshamisa chokuwedzera kune zvakagadzirirwa ndiro nemiti. Mbeu inogona kuwedzerwa pahupfu, nyama isina kudyiwa, zviyo, soup, saladi uye kunyange mumidziyo yemiriwo, zvakare mune jelly, cocktails uye compotes. Vamwe vanocheka nekucheka, vasingadyi muzvinyorwa, asi mune bran. Iyo inonaka uye inobatsira.
Recipes
Zvinokwanisika kutaura nguva yakareba pamusoro pezvose zvinobatsira zvebazi, asi zvakanakisisa kupa mienzaniso yezvimwe mapeji. Pane zvakawanda zvingasarudzwa, saka unogona kusarudza recipe iyo ichava yakanaka kwauri.
Kunyanya varwere uye vane simba, tinokurudzira kugadzira saladi ye-beetroot yakasanganiswa ne bran, uye kuwedzera kwehutano kunotanga kupera. Iwe unogona kuwedzera bran in yogurt kana yogurt, yakanakisisa shreds inosanganiswa nemukaka usina mafuta.
Uyewo inobudirira uye inonaka inodya - jelly rine bran, iyo yakagadzirirwa kubva kumitiro yemasikirwo, zvakadai sebhari, gorosi kana oats. Mbeu dzinofanira kuve dzakagadzirwa mu grinda yekofi, wedzerai zvidimbu zviviri zvebhanhire, marinari peel uye mudururei musanganiswa unogadzirwa nema 700 milligrams emvura. Ika jelly iyi inoda maminitsi mashoma pamaginiti mashoma, woiputira nechirabwe uye unomiririra kwemaawa mashomanana. Iwe unogona kuinwa, semumwe weimwe kissel zuva rese.
Sezvatotaurwa, branhta inogona kuwedzerwa kuma saladi. Zvinotarisirwa kusanganiswa negungwa kare uye kunyorera nyama. Nyama inofanira kutemwa, kuwedzera matamato matsva uye makomkete, boka regungwa kare uye michina miviri yebhanhire. Zvose izvi zvinosanganiswa uye zvinopedza maminitsi makumi maviri. Zviri nani kuti usapire saladhi, asi kungodira mvura yerimu - izvi zvose zvinobatsira uye zvinobudirira kune avo vanorasikirwa nemutoro.
Iwe unogona kubika miriwo nebazi. Miti inokurumidza kukurumidza, uye ndiro ichave yakapfuma. Iwe unogona kushandisa chero miriwo, somuenzaniso, eggplants, tomate, pepper, mavhavha mashomanana earlic, eonikisi. Tinodonha tomate kubva peel uye tinogadzika kuva cubes, tema mimwe miriwo sezvatinofarira, uye tigoisa zvose vskovorodu, tichidira nemafuta emuorivhi. Tinocheka kwemaminitsi mashomanana pamaginti ane simba uye tinokurudzira. Kana miriwo ine ruvara rwakakura, inofanira kudururirwa, kuwedzera mapeji maviri ehuta uye zvinonhuwira, kusanganisa uye kufukidza nevharo uye kumira pamoto muduku kwemaminitsi mashanu. Yakapedzwa kudya yakasanganiswa nemashira yaiva nekiki yakadonha.
Tinoronga zuva rekutsanya
Oochen inobudirira kubuda kwemazuva pabazi, asi kwete kamwechete kamwe pavhiki.Tinosanganisa mafuraji mana ebhangi muine lita imwe yemukaka wakanyanyisa. Tinoisa musanganiswa mufriji uye tinoitora kweawa, tinoidya zuva rose, anenge matatu kana mana. Unogona kudya michero uye michero yemichero nekuwedzerwa kwebhanhire, uye kwekudya kwemanheru kunwa girasi ye yogurt nepuniki yebhuru.
Chikafu chinonaka uye chinobatsira ndeche kusanganisa bran neyemichero nemafuta. Zvakakosha kuputsa zana magiramu emugoro uye kuapfuura nepakati grinder yeyama nemagiramu eenyama uye 200 magamu e-prunes.Dhishi inogona kugoverwa mumaturo matatu kana mana uye inopedzwa zuva rese. Pazuva rokutsanya iwe unoda kunwa imwechete nehafu haundi mamita emvura.
Kurwisa uwandu hunorema, iwe unogona kushandisa bran kuitira mashupusi maviri katatu pazuva asati atora kudya. Haafaniri kutevera kudya kwakasimba, zvakakwana kuderedza nhamba yemafuta nemasipi muzvokudya zvezuva nezuva. Izvi hazvisi kukurumidza, asi hazvina maturo kurasikirwa!
Otrubizhanye, kufanana nedzimwe mhando dzebhanhire, dzine zvishomanana zvinopesana. Hazvikwanisi kushandiswa zvevonda, gastritis, colitis. Hazvina kudiwa kuti uite panzvimbo yavo nemishonga yakakosha, zvakakwana kutora magiramu makumi matatu ebazi pazuva. Kana ukashandisa chikamu chikuru chebhanhire, unogona kuvhiringidza basa rematumbo uye kuwana dambudziko rakadaro se flatulence.