Cabanga ngenzalo: inomqondo oyinhloko odlayo, okhula, wakhiwa izakhi eziqukethe ama-husk noma amapelisi. Uma okusanhlamvu kuqothulwe futhi kulungiselelwe ukusetshenziswa, kuhlanzwa kusuka kugobolondo yangaphandle ukukhulisa ukunambitheka. Futhi kulokhu igobolondo, ikhasi noma i-husk iqukethe okuthize, ngenxa yokuthi izithelo ezivuthiwe nezithelo ezivuthiwe - amavithamini, amafutha, usawoti awusizo kanye nezici zokulandelela, zonke lezi zinto ngeke zisithinte, akunjalo?
Lapho imfashini yendlela yokuphila enempilo iqala, imboni yokudla kwakudingeka ilalele lokhu "imfucumfucu eluhlaza", yilokho esikubiza ngokuthi i-bran.
Izinzuzo
Lapho emazweni ase-Asia abantu abahloniphekile beqala ukudla ilayisi elicwengekile, baqala ukugula futhi bafe ngokushesha kakhulu. Ngemuva kweminyaka engamakhulu ambalwa kwavela ukuthi isifo se-beriberi - ukungabikho kwe-vitamin B1 okubangelwa ukwenqatshwa kwe-husk irayisi.
Ngaphambi kokutshela ukuthi ungathatha kanjani ikhamera yokulahlekelwa isisindo, cabanga nje ukuthi ziwusizo kangakanani, ngenxa yalokho okuqukethwe:
- amavithamini A, B, E;
- omega-3 no-6 fatty acids;
- selenium, manganese, i-phosphorus;
- cellulose.
Ukusetshenziswa kwegaman nokulahlekelwa kwesisindo kubangelwa ngqo ekugcineni - i-fibre yokudla eyamafutha. Ama-fibre anomthelela esimweni sokuzizwa satiety, kusukela emswakwini ukhula emathunjini futhi ukwanda ngevolumu ngezikhathi ezingu-25! Ngaphezu kwalokho, kunciphisa isifo samanje - ukuqothulwa, kususa amakhemikhali futhi kungagciniwe ukudla okudliwayo.
Khetha ikhamera
Igatsha lingaba yiluphi uhlobo - ilayisi, i-rye, i-oatmeal, ukolweni, njll. Zonke ziwusizo, kodwa kungenzeka ukuthi ukhethe ukuthi yiliphi ikhamera engcono kakhulu yokulahlekelwa isisindo, ngoba akuzona zonke izinto ezibushelelezi nazo.
Igatsha lingatholakala ngendlela yofulawa nangendlela ye-granules. Lapho uhlangana nalabo abakugcina kufanele babheke ukubunjwa: abakhiqizi bazobe bengakwazi ukulimaza lo mkhiqizo okhulisayo, bangezela izivimbela, ushukela, usawoti, flavour, i-citric acid. Yenza okuthandayo kuphela ebhukwini lemvelo, ungathengi kwizingxenye zama-cranberries, ama-apula, izithelo ezomile - ungazenzele kangcono ngokwakho, wazi ukuthi epulatifheni yakho akukho lutho olwenziwe, kuphela ama-husks ezinhlamvu kanye namajikijolo nezithelo zemvelo.
Isicelo
Futhi amagama ambalwa mayelana nokuthi angasebenzisa kanjani ibhilidi yokulahlekelwa isisindo.
Okokuqala, uthele i-bran engilazini yamanzi ashisayo, futhi, ngaphandle kokuphikelela, yihlanganise.
Okwesibili, engeza i-bran kunoma yisiphi isidlo sokudla - ama-saladi, okusanhlamvu, imikhiqizo yobisi, noma udla nje, ugeze ngamanzi.
Ukusebenzisa amanzi amaningi uma uthatha i-fiber kuyimpoqo, kungenjalo esikhundleni sokuqeda ukuqotshwa, kuqiniswe kuphela izinkinga zesitokisi.