Gorosi bran: kubatsirwa uye pokukuvadza. Sei kutora gorosi bran

Ndezvipi gorosi bran? Kubatsira uye pokukuvadza zvibereko ichakurukurwa munyaya ino. Nesuwo kukuudzai sei kuwana bran, iyo Rinowanikwawo sezvamunoita kwavo, zvavaifanira, uye zvichingodaro.

General information about Mishonga chigadzirwa

Gorosi bran, kubatsira uye pokukuvadza kuti ndiyo nyaya yacho nharo nenyanzvi dzakawanda, ndizvo zvokudya dietetic. Zvikuru kwenguva refu yaishandiswa senzira zvinokosha uye zvinovaka muviri chikafu yezvipfuwo uye yehuku. Munhu anoonekwa somunhu nyore bran kugadzirwa tsvina, izvo rinobudiswa somugumisiro kubudiswa zviyo. Zvisinei, zvinofanira kucherechedzwa kuti pre-echimurenga Russia chigadzirwa mune mubvunzo ichiri kunobatsira vanhu vazhinji kuchengetedza utano hwavo.

Gorosi bran - chii chigadzirwa?

Unoziva sei kuti gorosi bran? Kubatsira uye pokukuvadza zvibereko zviri zvakananga novimba nzira dzaro kugadzirwa.

Vaunganidza kukohwa zviyo nayo hazvo kupa mharidzo uye kuita zvose zvinogona kudyiwa. Somugumisiro kubudiswa kwakadaro, Yaunoti ne-chigadzirwa, inova zvakaoma deko mbeu. Ndiyo bran. Uyezve, hazvina basa chii zviyo Saka kwave kupatsanurwa (gorosi, bhari, rye, Buckwheat kana oats). Chero zvazvingava, kuramba tsvina muchimiro anoshongwa dzavo.

Also akadana bran pamateko uye duku guruva, izvo yakaumbwa mushure milled zviyo, kucheneswa, uye ipapo akatumira kugadzirwa hwakatsetseka kana grits. Panzira, mune ramangwana nekuda youpfu inonaka, asi haishandi chaizvo pakati pemabhanzi. Hazvina kubva kuvanhu ava zvakachengeteka uremu. Ichitaura bran, ndiko yechipiri chigadzirwa mukugadzira. Kushandiswa kwaro hakurevi kubatsira kuunganidza mafuta.

The Kuronga bran

Chii murwiyo vari gorosi bran? Nyanzvi Guest vanoti yakadaro chigadzirwa kunosanganisirawo makabhohaidhiretsi uye mapuroteni, uye mafuta. Uyezve, rine zvakawanda mavhitamini uye zvicherwa. Zvisinei, vakawanda bran zvine mafuta uye wakaipa faibha.

Saka chii zvinhu zvinowanikwa gorosi bran (Product mutengo zvichakurukurwa gare gare)? Izvi zvinosanganisira padurunhuru, starch, va- uye monosaccharides, mapuroteni, unsaturated mafuta acids, Mishonga fibers , uye mvura. Uyewo, iyo chigadzirwa rine uye mavhitaminzi zvakadai B1, PP, E uye B2.

Panyaya zvicherwa, ivo kupedzisa vari bran (zingi, potassium, magnesium, selenium, calcium, yavaibvisa, phosphorus uye simbi, mhangura uye chromium).

Gorosi bran: kubatsirwa uye pokukuvadza

Pakutanga zvingaita sokuti bran - zviri chete marara uye tsvina zvinhu. Zvisinei, hazvisi. Bran inokosha chaizvo chikafu chigadzirwa. Inogona kushandiswa zvose chero chirwere haisi vachinyunyuta vanhu uye vanoda kuvandudza utano hwavo.

Sezvataurwa pamusoro apa, zviri bran kunobatanidzwa hombe yakawanda nokusanzwira faibha, uye mafuta polyunsaturated, makabhohaidhiretsi, mapuroteni uye mapuroteni. Trace mamineral mavhitaminzi tiri zvinoumba chigadzirwa ichi. Ndokusaka vazhinji Mishonga Recipes anosanganisira chirungiso zvakadai segorosi bran. Reviews nezvezvokudya vanoti vari nomuti wakanaka zvakanaka muviri, asi havana refu kwazvo mafuta.

Useful ehupfumi of chigadzirwa

Chingwa, gorosi bran, uyewo kwakajairika bran ane Beta glucan. polysaccharide ichi anokwanisa kusunga mafuta acids ari ura uye yekudyidzana kuderedza remafuta akawandisa. Naizvozvo, tinogona zvakachengeteka kugumisa kuti chigadzirwa ichi chinobatsira kubvisa tsinga.

Sezvo chikamu bran ane selenium. Akabatana vhitamini E zviri avepo oxidation zvose dzinotsanagura muviri, uyewo vari kwetunhu cellular DNA.

Gorosi bran, mutengo haasi mukuru chaizvo uye anenge 90 rubles por 500 magiramu, iva nechokwadi kuti zvinyorwe zvaunodya kune vaya vanotambura cheshuga. Pashure kuwedzera vaviri spoon zvibereko yechipiri muna chikafu, unogona kuchinja zviri nyore ari glycemic indekisi upi mundiro.

Zvinofanira kuzivikanwa kuti kushandiswa gorosi kana zvimwe bran kwete chete dzose zvinoderedza ropa shuga, asi anosimbisawo zvirwere, uye anovandudza muviri.

The vanonetseka uye granulated gorosi bran ndiyo huru kunobva zvinonyadzisa fibers, nokusanzwira kuronda zvinhu. chigadzirwa akadaro akafanana ane kwakajairika bhurasho. It nyore anobvisa zvose zvakawandisa kunze muviri womunhu, uye kunonatsiridza peristalsis uye zviri nyore kutsungirira kupatira.

vanhu vashoma vanoziva, asi bran inogona kupinza zvakawanda muchetura kuti uchingounganidza mumuviri. Izvi faibha asi ichakasangana nezvimwewo haana ozeyewa nokuda muviri uye haina kunyura navo. Ivo chete kuzvimba mukati bowel, kuchenesa uye kupinza mafuta, mvura zvakawandisa uye muchetura.

Zvayakanakira vanoshandisa bran

Crunchy bran gorosi, iva nechokwadi kuti zvinyorwe zvaunodya. Zvechokwadi, Vongai kunobatsira microflora kuti muura hwako yekudyidzana kuwedzera kukura kwayo. Izvi imhaka ndechokuti bran izere faibha, uye hapana achange kudzivirira nemiti kuwanda uye vanoita yakananga mabasa avo.

Ane dumbu utano hwemunhu chitarisiko hunowedzera anoyevedza uye utano. Zvipikiri, bvudzi uye ganda vanewo zvakanaka achidzidziswa chitarisiko.

Hatigoni kutaura kuti bran wechisikigo blocker kuti macalorie. Mukushandisa chigadzirwa ichi ose zuva, unogona kuchinja uremu hwako nyore. Zvinopa kunzwa mukaguta, asi harina yakawanda macalorie.

Kamwe mudumbu, bran zvimba, uye munhu unorira iye kare zvizere. Zvisinei, tinofanira kuyeuka kuti pasina zvimwe muviri, kudya mumwe chete gorosi pamateko, zvichava nyore kuwana mugumisiro uremu.

Bran - ichi haisi nzira uremu, asi chete chiduku chezvinonhuwira yose iine nomumwe matanho.

gumo

Zvinoita sokuti, pashure zvose pamusoro zvakanakira gorosi bran nokuda kwevanhu muviri hazvirambiki. Asi usakanganwa kuti chigadzirwa ose ane contraindications ayo. Uyezve, ayo kushungurudzwa ingava inokuvadza.

Nokuti mune zvimwe zviitiko, mudumbu inoda zvinyoronyoro kurapwa, uye bran vari zvakakwana roughage, zvavari contraindicated mu:

• gastritis;
• colitis;
• nomudumbu. urikanwi, kunyanya rikwanise danho.

Zvinofanira kucherechedzwa kuti chero zvazvingava hazvibviri nokubatanidza kushandiswa gorosi bran ane pasi mafuta zvokudya. Somugumisiro nzira iyi unogona kuona kuneta uye kuneta.

Bran -bhainda uye kubvisa kwete chete gang asiwo muviri. Panyaya iyi, avo kushandiswa kwenguva refu kunogona nyore kuti kushayikwa zvimwe zvicherwa, kana vhitamini kwokusakwana.

The daily chipimo chemushonga yegorosi bran vanhu havafaniri kupfuudza 30 magiramu.

Gorosi bran: sei kuita?

Vanhu vakawanda havana pfungwa yakadaro chigadzirwa inogona kudyiwa. Uye nokukurumidza ukanyatsogona ruzivo urwu, saka kutanga kutungamirira upenyu hwakanaka nokukurumidza.

How kugadzirira gorosi bran? Sei kutora vadye? Mibvunzo iyi kazhinji wakabvunzwa vanhu vaya vakasarudza kurasa zvoutano zvoga.

Madzimai epamusha akawanda vofunga kuti bran anogona kubika Porridge. It chaizvoizvo. Zvisinei, vakawanda zvicherwa zvinhu zviri chigadzirwa chete haazombotaurwi panguva Kupisa kurapwa. Panyaya iyi, nyanzvi dzinokurudzira kuti zvinyorwe zvaunodya mbishi chete gorosi bran. How kuudya? Kuti aite izvi, 2-3 dhizeti zvipunu chigadzirwa inogona hwakakanyiwa dzinongoitika yogati uye vanakidzwe apore. Bran rinowanzoshandiswa akawedzera kuti vakagadzirira-yakaitwa uye zvishoma haachandidi nechipo.

Kana ukasarudza kushandisa bran mangwanani, vanofanira kuva nyore kugeza pasi nemvura yokunwa munhuwo.

kutengeswa Where?

Gorosi, uyewo dzimwe mhando bran zvinogona kutengwa chero chemishonga. Uyezve, chigadzirwa ichi kazhinji inotengeswa muzvitoro pakati shuga zvigadzirwa. Rinogonawo kuwanikwa ari pamusika.

Asati kushandiswa, asi bran vanofanira kuziva kuti zvakatipoteredza yakasvibiswa. Naizvozvo, kuti kuderedza mugumisiro muchetura kana nezvimwe zvinhu zvinokuvadza pamusoro womunhu, chigadzirwa ichi inokurudzirwa decontaminated. Chinangwa ichi, rinogona yanyatisa mumvura, achidurura nayo panguva nenguva.

Uyewo kazhinji decontaminated bran muchoto uye microwave hovhoni. Zvisinei, tinoona kuti apo vamwe mavhitaminzi uye zvicherwa haarambi.

Zvinoita kupa vana?

Kuti normalize kushanda zvomudumbu ezvinhu, vana vanofanira kupiwa bran chete pashure pemakore matatu oupenyu. Kana chigadzirwa ichi anofanira kwerubwinyo rwakagara rwuripo zvakakangwa mumvura. Kurishandisa somwana, zviri chinodiwa pamwe huru kudya.

How pandingaunganidzira?

Kakawanda, gorosi bran vanotengeswa mupurasitiki muhomwe, akaisa mumabhokisi makadhibhokisi. Kuti tirambe achisiri chigadzirwa yakadaro muchimiro akakodzera rinodyiwa nevanhu, Zvinokurudzirwa kufamba mu girazi zvirongo uye rakanamwa. Bata bran kudiwa munyika yakaoma uye rima nzvimbo.