Kev lag luam niaj hnub siv peb ua kom zoo zoo, cov khoom noj dawb: khob cij dawb, khoom qab zib, txhuv dawb, oats - tag nrho qhov no tsis nyob rau tag nrho cov zaub mov noj, txawm tias nws nyob rau txhua lub rooj. Cov kev kho mob tshem tawm qhov tseem ceeb tshaj plaws - bran. Lawv yog lub plhaub ntawm cov qoob loo thiab qhov tshwj xeeb muaj nqis - nws yog nyob rau hauv qhov no hais tias lub fiber tsim nyog rau lub cev yog muab zais. Kev noj haus ntawm ib tug neeg niaj hnub tuaj yeem hu ua tsis zoo, yog vim hais tias tsuas yog tsis muaj leej twg noj ntawm 30-35 grams fiber ntau hauv ib hnub noj.
Quav: caloric ntsiab lus thiab khoom
Dua li ntawm qhov tseeb hais tias caloric ntsiab lus ntawm hom qoob mog bran yog 165 units, nws tsis tuaj yeem hais tias qhov no yuav ua licas rau qhov hnyav (oat bran muaj ib cov ntsiab lus caloric ntawm 246 units, tab sis nws yog ntau rau xws li ib yam khoom). Bran yog ib qho uas tsis yog-digestible uas ua hauj lwm los ntxuav tag nrho txoj hnyuv tawm thiab tsuas yog tsim nyog rau txhua yam teeb meem nrog txoj hnyuv. Tom qab hauv chav kawm ntawm cov ntsiav tshuaj, nrog rau tshuaj tua kab mob, nws yog ntshaw kom nce kev siv bran kom sai sai restore lub plab hnyuv microflora.
Lwm undeniable ntxiv rau ntawm bran - lawv disperse cov metabolism thiab pab kom ceev nrooj tiv thaiv nrog kilograms. Ua ke nrog qhov no, lub cev tau nquag tshem tawm cov co toxins thiab co toxins, uas muab kev kho zoo kho thiab tseem pab cov neeg uas muaj kev puas siab ntsws tawv nqaij.
Rau ib tug neeg niaj hnub bran yog txoj kev yooj yim tshaj plaws kom tau fiber: tom qab tag nrho, cov khoom no tsis tas yuav tsum npaj, nws yog tam sim haum rau siv. Ntxiv mus, nws zoo kawg thiab tseem tso cai rau koj xav tias zoo.
Noj cov zaub mov: kefir thiab bran
Qhov yooj yim thiab zoo tshaj plaws kev noj haus, uas yuav kav ntev mus ib txhis, yog ib qhov system uas koj hloov ib lub khoom noj nrog ib khob ntawm kefir nrog ntxiv ntawm ib diav ntawm bran. Koj yuav maj mam txo qhov hnyav (li ntawm ib lub lis piam hauv ib lub lis piam), thaum tsis muaj kev tshaib plab thiab tsis ua tsis ncaj rau koj tus kheej. Ib qho kev txheeb xyuas me ntsis ntawm cov khoom noj yuav zoo li no:
- Noj tshais : oatmeal, kua.
- Qhov thib ob noj tshais : ib nrab khob ntawm cheese cheese los yog curd cheese.
- Noj su : ib qho khoom noj uas muaj kua zaub nrog ib daim ncuav ntawm khob cij.
- Khoom txom ncauj : txhua yam txiv hmab txiv ntoo.
- Noj hmo : ib khob ntawm kefir 1% roj cov ntsiab lus nrog bran.
Qhov kev noj haus no nyob rau ntawm bran yog heev me ntsis, tab sis zoo, thiab yog haum rau ntau yam ntawm cov neeg. Qhov tseem ceeb, nws tsis ua rau koj tshaib plab.
Kefir noj haus nrog bran rau 3 hnub
Cov txheej txheem no yuav pab cov neeg uas xav tau kom poob ceeb thawj ua ntej qhov kev tshwm sim tseem ceeb. Qhov no tshwm sim sai sai, tab sis yuav tsis tuav yog tias koj rov qab mus rau txoj kev ua neej zoo li qub. Xws li kev noj haus rau ntawm oat bran kuj zoo, xws li cov nplej, thiab lwm yam. Qhov loj tshaj plaws yog hais tias lawv yog cov dawb huv bran yam uas tsis muaj suab thaj, additives thiab dyes.
Ntawm txhua lub ntawm peb hnub koj tau muab 1.5 liters ntawm 1% kefir thiab tus nqi ntawm bran sib npaug li 35 g ntawm fiber. Txhua txhua lub sij hawm, muaj kev tshaib plab, koj yuav tsum tov me ntsis bran nrog ib khob ntawm kefir thiab haus. Koj tsis tuaj yeem noj lwm yam. Unlimitedly koj yuav tau haus dej.
Nplej bran: noj cov zaub mov
Txhua yam kev noj haus uas muaj cov kaus poom, kis tau yooj yim heev. Peb muab kev xaiv mus sij hawm ntev, uas cia peb niaj hnub ua noj ua haus. Nws yog ib qho tsim nyog kom ua raws li qhov system no rau 14 hnub. Kev noj haus yog qhov yooj yim:
- Tshais : kib qe + toast + tshuaj yej lossis porridge + txiv hmab txiv ntoo + tshuaj yej.
- Ob tshais noj haus : 1 tbsp. ib diav ntawm bran + 2-3 iav ntawm dej.
- Noj su : ib qho kua zaub (ib yam) + 1 daim khob cij.
- Khoom txom ncauj : 1 tbsp. ib diav ntawm bran + 2-3 iav ntawm dej.
- Noj hmo : ib feem ntawm cov roj tsawg / nqaij qaib / ntses + zaub garnish (tsuas yog cov qos yaj ywm).
- Tom qab ib teev los yog ob tom qab noj hmo : 1 tbsp. ib diav ntawm bran + 2-3 iav ntawm dej.
Xws li kev noj haus yuav pab tsis tau kom tshem tawm ntau tshaj qhov nyhav, tab sis kuj yuav tsum txhim kho kom zoo. Yog tias koj muaj kab mob hauv lub nruab nrog cev, piv txwv li, gastritis, noj zaub mov yuav raug rau koj. Nrog koj tus kws kho mob tham.