Mazuva ano, mishonga yehutano inowedzera kuwedzera bran - kazhinji oatmeal kana gorosi. Mukudya zvekudya kurasikirwa, ivo vanozivikanwa zvikuru.
Davi inonzi inonzi shell yakawanda yezviyo, iyo inonzi-chibereko cheupfu-milling. Zvisinei, iri mubazi iyo 90% yezvigadzirwa zvehupenyu zvinoshandiswa zvezviyo zvose zvakanyanya. Gorosi rinodyiwa bran rinoshandiswawo. Iri ndiro gorosi yezviyo, izvo zvave zvichinyanya kucheneswa.
Zvose zvinokambaira (rye, rizi, oat, gorosi) zvine padzikori yakagadzikana: 100 gramu dzine 216 makori. Pano tinoona:
- mvura 9.9 g;
- mapuroteni - 15.6 g;
- mafuta - 4.3 g;
- carbohydrates - 64,5 g;
- Zvigunwe zvezvokudya - 42,8 g;
- disaccharides - 0.41 g.
Mune bran, ine mavhitamini mashanu eboka B, mavitamini E uye K. Mukuwedzera, ane zvinhu zvakadai sezinc, potasium, phosphorus, magnesium, iron, calcium.
Zvose zvinogadzirwa nebruina zvine chizivo chakafanana, asi gorosi bran inodhura kupfuura oatmeal.
Sei kutora bran?
Gorosi kana imwewo (iyo yakazara granular uye isina-granular) bran inodururwa nemvura inodziya uye inoisiya kwemaawa makumi maviri nemakumi matatu kusvika makumi matatu nemakumi matatu kuti irere, ezvo isai mvura. Gruel inoguma inogona kuwedzerwa kune imwe mimwe midziyo, kana inopedzwa sezvokudya zvakazvimiririra - 1-3 mapupu, 2-3 kazuva.
Pamusana pehuwandu hwazvo hwehutanda, iyo miviri yedu isingakwanisi kudya, ruvara kwenguva yakareba ichigara mudumbu, kuchengetedza pfungwa yekusagadzikana mumunhu.
Asi kunyange kungozvidzivirira zvichange zvakanaka kwazvo kudya mashupuni maviri ebazi mazuva ose. Ichokwadi ndechokuti gorosi uye bran oat haisi yakakodzera chete kurasikirwa. Vanoratidzawo zvinhu zvinotevera:
- wedzera midziyo yeropa, nokudaro kuderedza ropa;
- kudzivisa kuumbwa kweplerotic plaques uye kudzivirira kuiswa kwemasvingo evascular cholesterol;
- dzorera zvakare kushanda kwechiropa chechiropa, pancreas uye gallbladder;
- kuderedza huwandu hwehuga muropa.
Ichocho, gorosi uye imwe imwe bran inotipa isu hutano uye zvinobatsira.
Ndeipi iyo bran inogona kukuvadza?
Nokuda kwekudya kwebrugoni dzose, kusanganisira gorosi, kune zvinopesana, izvo - chero zvipi zvekuvhiringidza zvechiropa, nduru, chikafu uye mudumbu.
Nzira yekubika gorosi gorosi?
Iyo nzira yakanakisisa yezvokudya zvekudya kubva pagorosi yegorosi yekurehwa kwekureruka. Isu tinofanira (2 servings):
- gorosi yegorosi, yakasanganiswa - 425 g;
- mvura 1.6 litita;
- mukaka - 380 ml;
- mazai - 1 pande;
- bata - 1 teaspoon;
- yakagurwa zvakanaka parsley uye dill;
- munyu uye shuga - kuravira.
Method yekugadzirira:
- inosvibiswa bran mune pani nemvura inopisa uye kubika pamusoro pemhepo yakadzika kweawa imwe;
- iyo inoguma muto firiji, zvakare uiise iyo kumota uye ubvise pani kubva mumoto;
- kurova hafu yeii nemukaka uye nekugara uchikudza kudururira musanganiswa uyu mumucheka unopisa;
- wedzisa munyu uye shuga kusvika kumucheka uye upise moto, usarega uchibikira;
- Usati washumira muto patafura muhomwe imwe neimwe isa bhotoro shoma uye udururire fennel yakagadzirwa uye parsley.
Mukuwedzera, iwe unogona kungosanganisa oats uye bransi yegorosi muzviyero zvakaenzana uye uzvishandise paunenge uchibika pane nzvimbo yeupfu.
Mukupedzisa, tinowedzera kuti akawanda ekurapa anewo mashizha egorosi bran.
Mucheka kubva pagorosi yegorosi yekugadzirwa patsva
Iyi muto inogona kutorwa sevana, kana vakwegura kana vanorwara zvakakomba.
Tinoda:
- gorosi bran - 1 tbsp. spoon;
- mvura - 2 makapu;
- uchi - 1 tbsp. spoon.
Method yekugadzirira:
- dururirai bhanhire mumvura inobikira uye swirai pamusoro pemhepo inopisa kwemaminitsi makumi matatu nemakumi mana;
- kuwedzera uchi uye wiraira kweminye maminetsi mashomanana;
- muto wacho unotorwa katatu pazuva pazuva 50 gramu.