Namuhla, izinkolelo zezempilo zihlanganisa nokufaka amagatsha - ngokuvamile oatmeal noma ukolweni. Ekudleni kokunciphisa umzimba, nabo bayathandwa kakhulu.
Igatsha libizwa ngokuthi igobolondo elinzima lokusanhlamvu, okuwumkhiqizo owenziwa yi-flour-milling. Kodwa-ke, ku-bran ukuthi amaphesenti angama-90% asezindaweni eziphilayo ezisebenzayo zezinhlamvu ezigcwele zigciniwe. Igatsha lokudla kwesinqolobane libuye lisetshenziswe. Lona igobolondo lokusanhlamvu, eliye lahlanzwa ngamanzi amaningi.
Yonke i-bran (rye, ilayisi, i-oat, ukolweni) inokuqukethwe okuphansi kwekhalori: amagremu angu-100 aqukethe ama-calories angu-216. Lapha sithola:
- amanzi 9.9 g;
- amaprotheni - 15.6 g;
- amafutha - 4.3 g;
- ama-carbohydrate - 64,5 g;
- izintambo zokudla - 42,8 g;
- ama-disaccharides - 0.41 g.
Esigatsheni siqukethe amavithamini ayisihlanu eqembu B, amavithamini E no K. Ngaphezu kwalokho, aqukethe izakhi zokulandelela ezifana ne-zinc, potassium, phosphorus, magnesium, iron, calcium.
Wonke amagatsha anenani elilodwa lokudla okunomsoco, kodwa ukolweni wekolweni ushibhile kakhulu kune-oatmeal.
Ungathatha kanjani amagatsha?
Ngokolweni noma kunoma iyiphi enye (kokubili granular and non-granular) bran ithululelwa ngamanzi abilayo bese ubashiya imizuzu engu-20-30 ukuvuvukala, bese uvula amanzi. I-gruel ekhiqizwa ingezwa noma yimuphi omunye izitsha, noma idliwe njengesidlo esizimele - izipuni ezingu-1-3, izikhathi ezingu-2-3 ngosuku.
Ngenxa yobuningi babo bezintambo, umzimba wethu ongakwazi ukugaya, i-bran ukuhlala isikhathi eside esiswini, nokugcina umqondo wokuzizwa komuntu.
Kodwa ngisho nje ngokuvimbela kuyoba kuhle kakhulu ukuba udle amathisipuni 1-2 wegran zonke izinsuku. Iqiniso liwukuthi ukolweni kanye ne-oat bran akufanele kuphela ukulahlekelwa isisindo. Baphinde babonise lezi zakhiwo ezilandelayo:
- ukwandisa imithwalo yegazi, ngaleyo ndlela unciphise umfutho wegazi;
- ukuvimbela ukubunjwa kwamapulanka okuvikela futhi ukuvimbela ukufakwa kwezindonga zamathambo we-cholesterol;
- buyiselwa ukusebenza okujwayelekile kwesibindi, ama-pancreas kanye ne-gallbladder;
- ukunciphisa izinga leshukela egazini.
Lokhu kungukuthi, ukolweni nanoma iyiphi enye igatsha kusinika impilo kanye nezinzuzo.
Ngesikhathi i-bran ingabangela umonakalo?
Ukuze kutholakale wonke ama-bran, kufaka phakathi ukolweni, kunezinkampani eziphikisanayo, okungukuthi - noma yiziphi izimo zokuvuvukala kwesibindi, isisindo sesibindi, ama-pancreas nesisu.
Indlela yokupheka ukolweni wesikolweni?
Iresiphi enhle kakhulu yesobho lokudla okuvela ku-wheat bran ukuze ulahlekelwe isisindo. Sidinga (ngamasevisi amabili):
- ukolweni wekoro, uhlunga - 425 g;
- amanzi amalitha ayi-1.6;
- Ubisi - 380 ml;
- amaqanda - ucezu olulodwa;
- ibhotela - 1 ithisipuni;
- i-parsley fresh ne-dill eqoshiwe;
- usawoti kanye noshukela - ukunambitha.
Indlela yokulungiselela:
- i-bran ehlutshiwe epanini ngamanzi abilayo bese upheka phezu kokushisa okuphansi ngehora elilodwa;
- isihlungi somhluzi esiphumela, uphinde usiyise emathuneni bese ususa i-pan emlilweni;
- shaya isigamu seqanda ngobisi futhi uvuselela njalo lo mxube ube umhluzi oshisayo;
- engeza usawoti noshukela kumhluzi bese upheshisa, ungawuvumeli ubilise;
- Ngaphambi kokukhonza isobho etafuleni epulazini ngayinye ufake ibhotela elincane bese uthele i-fennel eqoshiwe neparsley.
Ngaphezu kwalokho, ungamane uhlanganise ama-oats kanye ne-wheat bran ngamanani alinganayo futhi uwasebenzise uma ubhaka esikhundleni sefulawa.
Ekuphetheni, sinezela ukuthi izindawo eziningi zokuphefumula nazo zinamafutha kagesi.
Umhluzi ovela kukakolweni wengqolowa yokuvuselelwa
Lo mhluzi ungathathwa njengabantwana, noma abantu abadala noma abagulayo kakhulu.
Sidinga:
- ukolweni wekolweni - 1 tbsp. isipuni;
- amanzi - izindebe ezimbili;
- uju - 1 tbsp. isipuni.
Indlela yokulungiselela:
- uthele igatsha ngamanzi abilayo bese ubilisa phezu kokushisa okuphansi imizuzu engu-30-40;
- engeza uju bese ubilise emaminithini ambalwa;
- umhluzi uthathwa izikhathi ezingu-3-4 ngosuku ngamagremu angu-50.