Txog rau tsis ntev los no, tib neeg tsis tau hnov txog cov nplua nuj ntawm nplua nuj. Tab sis nyob rau hauv nws lies lub ntsiab kev pab ntawm xws li cov qoob loo li mov, millet, millet, oats, thiab lwm yam. Tsis ntev los no, kev noj haus ntawm bran tau ua nrov heev. Nws yog qhov zoo vim nws tsis yuam kom hloov txoj kev noj haus li niaj zaus.
Twg yog bran zoo dua rau poob phaus
Cov khoom noj khoom haus tau txais hauv cov txheej txheem ua haujlwm. Cov qhob cij, dawb txhuv, oog-flakes thiab lwm yam khoom poob lawv lub plhaub nourishing. Nyob rau hauv nws tus kheej, nws yog caloric, tab sis nws yog ib qho tshwj xeeb uas tsis yog-digestible keeb. Cov txiaj ntsig ntawm bran nyob rau hauv poob ceeb thawj ntawm cov nram no: lawv ua hauj lwm rau ntxuav lub cev, los txhim kho microflora, normalize ua hauj lwm ntawm gastrointestinal ib ntsuj av. Kev poob phaus, txhua hom tsis muaj hnoos qoob loo:
- nplej sib tsoo;
- rye;
- mov;
- oatmeal;
- begging.
Noj zaub mov nrog bran rau poob phaus
Teb cov nqe lus nug ntawm kev siv nyiaj bran li cas rau qhov poob phaus, tam sim ntawd recalled lub coarse fiber fiber ntau fiber ntau. Nyob rau hauv lub plab lawv tsis digested, muaj ib tug bactericidal siv nyob rau hauv lub cev thiab txhim kho digestion, tshem tawm slagging. Koj tuaj yeem pom cov khoom sib xyaw hauv cov khoom hauv zaub: zaub (beets, carrots), nceb, berries, thiab lwm yam. Tab sis kev siv cov tshuaj tua teeb meem yog qhov yoojyim tshaj kom tau txais cov khoom no hauv qhov yuav tsum tau muaj. Tsis tas li ntawd, lub plhaub ntawm grain yog:
- Vitamins ntawm pab pawg neeg B - ib qhov chaw ntawm kev zoo nkauj ntawm cov plaub hau, rau tes, zoo cuam tshuam rau ntawm daim tawv nqaij mob.
- Cov kua qaub, uas tshem tawm cov dej ntau dhau ntawm lub cev, txhawb cov hlab ntsha, ua rau kev ua haujlwm ntawm lub plawv thiab lwm cov leeg.
Yuav noj bran li cas nyhav? Ib qho khoom noj tau npaj rau hauv xoob daim ntawv yuav tsum tau noj 3 zaug ib hnub twg rau 10-15 feeb ua ntej noj mov. Pib nrog ib nrab hnub teaspoon, nce qhov ntim rau ib los yog ob chav noj mov. Txoj cai tseem ceeb tshaj plaws yog haus cov dej nrog cov dej txaus. Tsuas yog nyob rau hauv no txoj kev yuav cov txiaj ntsim ntawm grain tau.
Kev noj haus rau ntawm oat bran
Lub sij hawm dhau los thaum lub plhaub ntawm oats raug suav hais tias yog ib tug pov tseg ntawm hmoov qhuav. Niaj hnub no nws yog ib qho ntawm cov khoom xyaw uas nrov tshaj plaws ntawm cov pluas noj ntau yam, ib qho chaw muaj txiaj ntsig zoo ntawm cov vitamins ntawm ntau pawg (A, B, E), thiab cov tshuaj fluorine, calcium, zinc, chromium thiab lwm yam tshuaj. Koj tuaj yeem ntxiv oats rau tej tais - porridge, zaub nyoos, kua zaub thiab ob chav kawm, los yog noj lawv ua ntej noj mov, tsis hloov hloov khoom noj . Tab sis, yog tias koj xav paub seb nws muaj qhov ntsuas phom hauv lub sijhawm luv luv, koj tuaj yeem ua raws li cov lus qhia nruj:
- nyob rau hauv thaum sawv ntxov - ntuj yoghurt los yog tsev cheese (200 g) nrog ib tug teaspoon ntawm oatmeal, dej;
- noj su - ib khob ntawm yogurt nrog qhov sib ntxiv ntawm fiber;
- nyob rau hauv lub yav tav su - zaub kua zaub (200 g) nrog bran, boiled nqaij qaib (100 g), mov (150 g);
- rau noj hmo - 150-250 grams ntawm oat flavored tsev cheese;
- Ua ntej koj yuav mus pw, koj tuaj yeem rov qab noj khoom txom ncauj.
Noj cov zaub mov ntawm rye bran
Heev tseem ceeb thiab rye bran rau poob phaus: lawv pab tshem tawm cem quav, tshem tawm cov co toxins, tsis txhob colds. Lawv ua porridges los ntawm rye, ci ncuav qab zib thiab qhob cij, ntxiv rau kefir, pies. Kev siv tau yog pub rau cev xeeb tub thiab lactating, muaj mob ntshav qab zib mellitus, ntshav tsis zoo, oncological kab mob. Lub hauv paus ntsiab lus ntawm kev noj haus:
- Noj cov zaub mov peb zaug ib hnub nrog rau ib qho me me muaj fiber ntau.
- Nyob hauv thawj lub limtiam ntawm kev noj haus, ib rab diav ntawm ib qho khoom siv subducting ntxiv rau ib tus neeg txais tos.
- Nyob rau lub lim tiam thib peb thiab plaub, qhov naj npawb ntawm cov rye nce mus rau 2-3 lub rooj diav.
- Txoj cai tseem ceeb yog ntxuav lub tshuab fais fab nrog dej ntau: tsawg kawg ib lossis ob liters hauv ib hnub.
Kev noj haus rau ntawm hom qoob mog qab zib
Nplej bran rau poob phaus yog tsim nyob rau hauv tib txoj kev raws li oat thiab rye. Yog xav hloov cov khoom noj no yooj yim, koj tuaj yeem hloov cov khoom noj txom ncauj los ntawm kev siv cov tshuaj ua tiav nrog dej. Nws pom zoo kom noj zaub mov kom tsawg kawg yog ob lub lis piam. Cov zaub mov yog raws li nram no:
- noj tshais - cov tshuaj yej dub, cov qe qe, porridge, toast lossis lwm yam txiv hmab txiv ntoo;
- txom ncauj - ib diav ntawm bran thiab 2-3 iav ntawm kua;
- noj hmo - txhua cov kua zaub thiab toast;
- undershot (tib yam li yav dhau los ib);
- noj hmo - ntshiv nqaij, nqaij qaib los yog ntses, zaub (tsuas yog cov qos yaj ywm);
- tom qab 2 teev - khoom txom ncauj.
Kev noj haus ntawm bran thiab kefir
Qee yam zaub mov raug pom zoo kom pab txhawb nrog lwm tus, yog li nws muaj fiber ntau. Kefir nrog bran rau poob phaus txaus siab sib. Nutritionists tseem tsim tau cov ntawv qhia tshwj xeeb rau ib lub lim tiam, ua raws li uas koj tuaj yeem poob rau 4-5 kg. Kev noj haus yog raws li nram no:
- ua ntej noj tshais - ib khob dej huv;
- nyob rau hauv thaum sawv ntxov - ib khob ntawm kefir nrog 2 dia av;
- rau yav tav su thiab yav tsaus ntuj - zaub, ntses lossis nqaij nrog ntxiv ntawm cov kua fibrillation, khoom noj khoom haus thiab qaub-mis nyuj ;
- 2-3 teev ua ntej yuav mus pw - ib khob ntawm kefir nrog ntxiv ntawm 1 ts.lozhki fiber.
Kev noj haus ntawm bran thiab txiv hmab txiv ntoo
Hauv kev txiav txim siab rau cov khoom noj uas tsis tau muab cog rau cov zaub mov hauv plab zom zaws, nws tseem ceeb heev kom paub nrog dab tsi thiab yuav ua li cas coj bran rau qhov poob phaus. Tab sis yog tias cov khoom noj khoom haus kua mis ua rau tsis quav ntsej, thiab nyob rau hauv daim ntawv dawb huv tsis muaj qhov xav tau, koj tuaj yeem ua ntau yam zaub mov nrog cov txiv hmab txiv ntoo uas tsis muaj zog thiab tsis muaj ntsev xws li: txiv apples, kiwi, txiv kab ntxwv, thiab lwm yam. Cov khoom no zoo kawg nkaus nyob hauv kev sib haum xeeb nrog lub plhaub lis: bran txhawb kev poob phaus, thiab txiv hmab txiv ntoo muab cov vitamins tsim nyog. Yuav kom ua kom tiav, koj tuaj yeem ua raws li kev noj haus, tsim rau 2-3 hnub:
- rau pluas tshais - bran nrog 2 tsom iav dej, qaub txiv hmab txiv ntoo;
- khoom noj txom ncauj - txhua yam qaub-mis nyuj haus;
- nyob rau hauv nruab hnub - txiv hmab txiv ntoo nyias;
- rau noj hmo - tib yam li rau kev noj tshais.
Noj cov zaub mov hauv bran tau txais cov kev tawm tswv yim zoo, vim nws yog balanced thiab sparing - lo rau nws tsis yog qhov nyuaj. Nws yog txaus rau ib lossis ob lub lim tiam rau qhov kev tshwm sim kom pom. Txhua txhua hnub ntawm cov khoom noj ntawm cov qoob loo muaj kev cuam tshuam rau kev ua haujlwm ntawm txoj hnyuv, nws muaj kev ntxim ntxhi rau kev pom thiab kev noj qab haus huv.