Ukolweni bran: kuyini, izinzuzo nokuthi uzisebenzisa kanjani

-Delile

• Imininingwane yokudla okunempilo nokuthi ungayisebenzisa kanjani
• Izimo
• Isinkwa se-Wheat Wheat
• Bona okunye ukudla okune-fiber ephezulu ku-: High-fiber foods.

Ukolweni kakolweni uyikhoba lokusanhlamvu kakolweni futhi uqukethe i-gluten, ocebile nge-fiber futhi onama-calories aphansi, futhi oletha izinzuzo ezilandelayo emzimbeni:

1. Ukulwa nokuqunjelwa, ngoba icebile ngemicu;
2. Ukuncipha emsimbeni, ngoba kunikeza umuzwa wokusutha;
3. Ukwenza ngcono izimpawu ze Irritable Bowel Syndromel;
4. Vimbela umdlavuza ikoloni, isisu nesifuba;
5. Vimbela ama-hemorrhoids, yokwenza lula ukuphuma kwendle;
6. Lawula i-cholesterol ephezulu, ngokunciphisa ukumuncwa kwamafutha emathunjini.

Ukuze uthole izinzuzo zayo, kufanele udle ama-20 g, okungu-2 wezipuni zikakolweni we-bran ngosuku kubantu abadala kanye ne-1 isipuni sezingane ezingaphezu kweminyaka engu-6, ukhumbula ukuthi isincomo esiphezulu yizipuni eziyi-3 ngosuku, ngenxa yokuqukethwe kwayo kwe-fiber ephezulu.

Imininingwane yokudla okunempilo nokuthi ungayisebenzisa kanjani

Ithebula elilandelayo likhombisa ukwakheka kokudla okunempilo ku-100 g kakolweni we-bran.

Ukolweni we-Wheat ungangezwa kuzindlela zokupheka zamaqebelengwane, izinkwa, amabhisikidi namaphayi noma usetshenziswe kumajusi, amavithamini, ubisi kanye nama-yogurts, futhi kufanele usebenzise okungenani u-1.5 L wamanzi ngosuku ukuze imicu yalokhu kudla ingabangeli ubuhlungu bamathumbu nokuqunjelwa.

Izimo

Ukolweni we-Wheat uphikiswa ezimweni zesifo se-celiac nokungabekezelelani kwe-gluten. Ngaphezu kwalokho, ukusebenzisa izipuni ezingaphezu kwezingu-3 zalokhu kudla ngosuku kungadala ukukhiqizwa kwegesi okwandayo, ukugaya ukudla okungekuhle nobuhlungu besisu.

Kubalulekile futhi ukukhumbula ukuthi i-bran kakolweni akufanele idliwe kanye nemithi yomlomo, futhi kufanele kube nesikhawu samahora okungenani ama-3 phakathi kokusetshenziswa kwe-bran nokuphuza umuthi.

Isinkwa se-Wheat Wheat

Izithako:

• 4 wezipuni imajarini
• Amaqanda ama-3
• ½ inkomishi yamanzi afudumele
• 1 ithisipunii-powder yokubhaka
• 2 izinkomishi kakolweni bran

Imodi yokulungiselela:

Hlanganisa amaqanda nebhotela nokhula lukakolweni kuze kube iyunifomu. Kwesinye isitsha, hlanganisa imvubelo emanzini afudumele bese ufaka enhlanganisweni eyenziwe ngamaqanda, ibhotela nokhula lukakolweni. Faka inhlama epanini eligcotshisiwe eligcotshisiwe bese ubhake kuhhavini osuke usushisa kakade ngo-200ºC imizuzu engama-20.

Bona okunye ukudla okune-fiber ephezulu ku-: High-fiber foods.