Yuav kom txo qhov hnyav, cov khoom noj yuav tsum muab tso rau hauv kev noj haus, nruj me ntsis ua raws li kev pom zoo. Vim yog qhov tseeb tias bran no sib txawv, cov cai rau lawv siv yog nyob ntawm seb hom twg yog xaiv. Hauv khw muag tshuaj koj tuaj yeem nrhiav peb hom - hmoov, granulated thiab daim ntawv loaves (daim hlau).
Twg yog bran rau qhov hnyav dua?
Dietitians tsis pom zoo rau qhov teeb meem thaum sib tham txog qhov teeb meem no. Txhua yam nws muaj nws qhov zoo, yog li txiav txim siab seb cov keb lim twg yog qhov tseem ceeb tshaj plaws rau qhov hnyav yog qhov nyuaj. Thaum xaiv ib qho ntawm analogs, xyuam xim rau cov xwm txheej hauv qab no, thiab tom qab ntawd koj tuaj yeem nyob twj ywm rau qhov zoo tsim nyog. Cov kws qhia tawm tswv yim mus rau hauv tus account:
- Ib tug neeg siv nws ua noj. Yog hais tias cov lus teb rau lo lus nug no zoo, ces nws tsim nyog yuav ib lub hmoov analogue.
- Txawm hais tias muaj kev npaj los hloov lawv nrog mov ci, tom qab ntawd ces nws yuav tsim nyog mus yuav cov ntaub ntawv.
- Muaj pes tsawg leeg. Lawv pom nyob rau hauv flax, hom qoob mog, rye thiab oats.
Yuav ua li cas coj bran rau poob phaus?
Thawj qhov uas yuav tsum tau ua yog kawm cov lus qhia ntawm lub pob, cov khoom yuav muaj cov khoom ntxiv, thiab tom qab ntawd nws yuav tsis tsim nyog siv txoj hauv kev coj ua. Lub kom tsawg ntawm bran nyob rau hauv tsis muaj txoj kev nyob ntawm seb dab tsi hom lawv tau yuav, muaj cov tswv yim pom zoo txog lub sij hawm kawm thiab cov nqi txhua hnub. Lawv yuav tsum tau qhia, yog tias koj tsis xav tau cov teeb meem kev noj qab haus huv es txhob poob phaus thiab kev noj qab haus huv.
Yuav ua li cas siv bran rau poob phaus:
- Txwv cov nqi txhua hnub rau 2 tablespoons. hmoov, 1 av ntawm granules los yog 100 grams ntawm qhob cij, yog lwm qhov ua rau nws pib mob raws plab.
- Tuaj kom lawv tuaj yeem tsis pub dhau 2-3 lub hlis, tom qab uas tau pom zoo ua ib lub lim tiam so.
- Koj tsis tuaj yeem muaj cov khoom noj rau cov leeg ntawm lub plab thiab cov hnyuv, qhov mob plab thiab raws plab, lub xeev ntawm kev noj qab haus huv kuj yuav ua rau neeg raug mob. Tham nrog koj tus kws kho mob ua ntej noj nws yog tias muaj tej yam mob nkeeg.
Yuav ua li cas noj oat bran rau poob phaus?
Tsis noj rau hauv tus account twg hom yuav tau xaiv, lawv yuav tsum tau consumed, tas nrog txaus dej. Oat bran rau poob phaus yog pom zoo kom sib tov nrog cov khoom noj khoom haus qaub, ntsuab tshuaj yej los yog kua zaub, nws yog qhov zoo dua freshly squeezed. Yog tias koj npaj siab yuav siv cov khoom ua khoom noj, ntxiv rau cereals, cottage cheese los yog siv ua cov hmoov nplej thiab cov kua txiv hmab txiv ntoo hauv cov nqaij, cov ntses los yog lwm hom cutlets.
Hauv rooj plaub thaum koj noj hmoov los yog granulated bran nrog cov kua txiv fermented rau qhov poob, los yog sib xyaw lawv nrog kefir, nws tau pub rau lawv nrog cov txiv hmab txiv ntoo tshiab (1/2 tes), los yog zib mu. Nws yuav ua kom me ntsis kev saj thiab pab kom saturate lub cev nrog cov vitamins thiab minerals. Cov qhob cij yuav tuaj yeem nrog greasy tsev, nrog cov khoom tshiab thiab zaub ntsuab, koj yuav tau txais ib hom cij, uas yuav yog khoom noj zoo heev.
Yuav ua li cas noj rye bran rau poob phaus?
Nco ntsoov haus dej rau qhov khoom noj nrog dej ntau, nyob rau hauv kev xam ntawm yam tsawg 1 tbsp. rau 1 tsp. Rye bran rau poob phaus yog pom zoo kom sib tov nrog cov khoom noj khoom haus-kua, tab sis qhov no tsis tshem tawm cov cai txog kev siv cov kua. Ntawd yog, yog koj muab 1 tsp. zaub mov additive nrog ib khob ntawm yogurt los yog ryazhenka, nws yog ib qhov tsim nyog los haus nws nrog ib khob ntsuab tshuaj yej los yog dej dawb. Cov qhob cij tseem tau ntxiv nrog cov dej qab zib, kub los yog txias, tab sis nyiam dua tsis yog kua.
Yuav ua li cas noj hom qoob mog xiav tooj rau qhov poob phaus?
Ntawm kev siv, nws yog ib qhov tsim nyog yuav tau soj ntsuam cov kev cai lij choj uas tau sau tseg saum toj no. Qhov ntawd yog, hom qoob mog bran rau qhov hnyav tau raug ntxuav nrog ib khob dej, tov nrog cov khoom noj uas muaj fermented. Nyiaj hnub tsis pub tshaj 2 dia, 2 diav. los yog 100 grams ntawm qhob cij. Linen bran rau qhov hnyav yuav tsum tau ntxiv rau cov cereals thiab cov khoom me me, lawv tsis tuaj yeem noj cov kua mis kua mis los ntawm txhua tus neeg, lawv muaj qee yam saj.
Zaub mov txawv nrog bran slimming
Los npaj cov txiv hmab txiv ntoo thiab cov khoom noj, koj yuav tsum tau yuav ib lub khob hmoov. Lauj kaub tais diav los ntawm bran rau poob phaus yog cov phom uas muaj fiber ntau, yog tias koj noj mov tsis tu ncua, zaub thiab txiv hmab txiv ntoo noj txhua hnub yuav txo tau. Xav txog 2 yooj yooj yim thiab to taub cov tshuaj, uas koj tuaj yeem npaj cov neeg uas tsis tuaj yeem ua noj, koj tsis tas yuav khoom kim heev.
Porridge nrog branCov khoom xyaw:
- cereals (oatmeal, semolina, buckwheat);
- dej;
- ntsev thiab qab zib;
- 1 tablespoon bran
Npaj:
- Muab lub khob rau hauv dej kub thiab muab lub lauj kaub rau ntawm qhov cub, ntxiv cov suab thaj thiab ntsev.
- Sau cov zaub mov ntxiv tom qab ib nrab ntawm cov sij hawm ua noj thiab nqa cov zaub mov rau tag nrho kev npaj.
Cov khoom xyaw:
- 200 g ntawm tsev cheese;
- 1 qe;
- qab zib thiab ntsev;
- hmoov nplej 2-3 tbsp., (nyob ntawm seb lub noo noo ntawm tsev cheese);
- 1 tablespoon bran
Npaj:
- Sib tov tag nrho cov khoom xyaw, ua tiav homogeneous sib xws.
- Ua kom lub cutlets thiab muab lawv on ib rhuab frying lauj kaub, roj.
- Fry ntawm ob sab, rau li 20 feeb, nyob ntawm seb cov thickness ntawm cov ncuav mog qab zib cheese thiab lub phaj ua noj.
Yuav ua li cas siv bran rau qhov ceeb thawj thaum ua kua zaub los yog stews:
- Ntxiv cov khoom kom npaj zaub mov, nyob rau hauv ib qho nyiaj tsis tshaj 2 tbsp. raws li 2 liv kua los yog 1 tbsp. rau 500 gram ntawm cov hoob kawm tseem ceeb.
- Ua zoo txhua yam kom nws tsis txhob ploj hauv qhov lumps.
Kefir nrog bran rau poob phaus
Nws raug qhia kom haus thaum hmo ntuj, nws yuav pab tsim kho tus txheej txheem digestive. Nplej bran nrog kua mis los yog feem ntau sib tov 1 tbsp. rau 200 ml ntawm cov kua uas raug xaiv, tib cov cai yuav tsum tau adhered rau thaum siv lwm hom hmoov additives. Nws yuav paub tab paub xaiv ib lub fermented version nrog roj cov ntsiab lus txog li 5%. Ua ntej noj mov xua rau qhov poob qaub nrog qaub mis nyuj, tsis muaj ib qho pom zoo. Ib lub khob ntawm cov hmoov sib tov no yuav zoo yuav xam tau tias yog ib qho zaub mov ywj siab.
Oatmeal nrog bran rau poob phaus
Qhov phaj no yog noj tshais tag nrho, nws tau txais kev noj mov rau menyuam yaus thiab neeg laus. Porridge nrog bran rau poob phaus yuav tsum tsis txhob muaj suab thaj, yog li ntawd nws nrog zib mu. Yog tias xav tau, koj tuaj yeem tau ntxiv txiv ntseej thiab txiv hmab txiv ntoo rau hauv lub tais, tsis pub tshaj ½ tes. Feem ntau yog xam raws li qhov hnyav ntawm ib tug neeg, raws li txoj cai, nws tsis tshaj 200 grams, nws pom zoo kom tsis txhob haus cov dej kas fes, tab sis tshuaj yej, nyiam dua ntsuab - nws yog qhov tseem ceeb tshaj.
Yog tias koj siv hom bran, cia taug qab koj tus kheej zoo, qee cov neeg tsis txaus siab txog qhov teeb meem nrog plob tsis so tswj thaum lawv raug coj mus. Yog hais tias raws plab los yog cem quav pib, chav kawm yuav tsum tsis siv lawm, yog tias cov quav tsis rov qab mus li 5-7 hnub tom qab, nrhiav kev pab los ntawm tus kws kho mob thiab tsis muaj kev ncua sij hawm mus xyuas kom tsis txhob muaj lub cev qhuav dej lossis qaug tshuaj. Ceev faj thiab kev mloog lus yuav pab kom koj tau txais kev sib haum xeeb thiab tsis txhob ua mob rau koj tus mob.