Bran isinkwa: isinkwa umshini zokupheka kanye kuhhavini. Yini isinkwa kuwusizo kakhudlwana

Eminyakeni yamuva, abantu baqala ukubonisa ukunakwa eyengeziwe konke kuhlobene ukudla okunempilo. Ngakho-ke kunengqondo ukuthi besifazane abaningi ngokushesha noma kamuva nawu umbuzo, onjani isinkwa kuwusizo kakhudlwana. Njengoba ngokucophelela konke ukwaziswa okukhona, aba maningi amathuba okuba zithande eyodwa lapho Ukwakheka iqukethe bran. Kulezi imikhiqizo aqukethe eningi amavithamini ewusizo namaminerali. Ngaphezu kwalokho, abakwazi kuphela ukuthenga nganoma iyiphi esitolo, kodwa futhi abhake bebodwa.

Ukwakheka kanye nokuqukethwe caloric of bran isinkwa

Lo mkhiqizo kubhekwa siwumthombo omuhle kakhulu izakhi eziningi. Kuyinto uvithamini B, E, PP, K no C. Iqukethe isamba elanele amaminerali, wezokudla fibre, choline, ayegcwele ama-fatty acid, amaprotheni mono- futhi disaccharides.

Ukwakheka isinkwa bran has a lot of calcium, magnesium, i-sodium, i-potassium ne phosphorus. Kuyinto ecebile selenium, manganese, ithusi, zinc kanye nensimbi. Ibuye ibe riboflavin, lignin, pectin, lipominovaya futhi i-folic acid. Ngesikhathi esifanayo ikhalori bran isinkwa impela high. Kuyinto 248 kcal 100 igramu komkhiqizo ngamunye.

Izinzuzo kanye umonakalo umkhiqizo

ukusetshenziswa njalo lesisinkwa kusiza ukubuyisela ukusebenza evamile isibindi, ubuchopho, kwemizwa, wokugaya ukudla bese izinhlelo zenhliziyo. Iqukethe bran zimunce ubuthi ngokuphelele, ukunciphisa lokuhlushwa kashukela futhi kuncishiswe cholesterol.

Ngaphezu kwalokho, lo mkhiqizo buyasiza ekulondolozeni unaphakade umuzwa satiety futhi ikhuthaza kwesisindo ngokushesha ngangokunokwenzeka. Ngakho-ke, ngokuvamile Kunconywa ukuba adle labo abakhuluphele. Labo abazama ukuthola ukuthi hlobo luni isinkwa kuwusizo kakhudlwana, ngokuqinisekile kuzokuhambela ukwazi ukuthi imikhiqizo bran kungaba umkhiqizo enkulu okunye, eyenziwe ufulawa kakolweni. fibre eziqukethwe kubo kusiza ukusungula ukugaya. Ngaphezu kwalokho, it is a sorbent ezinhle zemvelo, kuyasiza ukuba ukhiphe ubuthi.

Naphezu kwazo zonke lezo izakhiwo ezibalulekile, lo mkhiqizo has eziningi Izimo. Bran isinkwa, ukusetshenziswa zazo Sekuyisikhathi eside wafundelwa futhi kungase kutholakale by ochwepheshe, kuyinto efiselekayo ukuqeda kusukela ekudleni kubantu abaphethwe pancreatitis, hemorrhoids, nesifo futhi isilonda duodenal. Futhi ukusetshenziswa kwalo kufanele okwesikhashana kulinganiselwe yokudleka kolwelwesi lwesisu oyingozi kanye nezinye izifo wokugaya ukudla.

Okuhlukile esingenamvubelo

Leresiphi Kuyathakazelisa ngoba kuhilela ukusetshenziswa yogurt. Kulesi ubuchwepheshe, kuba kuqhathaniswa okusheshayo ukwenza ehla esiphundu futhi elimnandi. Ukuze silungiselele esithambile futhi ewusizo isinkwa bran, hlola kusengaphambili ukuthi kukhona konke okudingayo asesandleni sakho. indlu yakho kumele ibe:

• Four izinkomishi bran, nofulawa ezimhlophe.
• A isipuni sikasawoti.
• Izimbizana ezintathu yogurt.
• Isipuni baking soda.
• A ingilazi samafutha zemifino.

Incazelo yenqubo

Kokunye Cookware efanelekayo ukuxhuma bran, ufulawa zangaphambi sifted, usawoti kanye baking soda. Kwenye isitsha elachithwa amafutha yemifino ne-yogurt. Uketshezi okuholela is kancane kancane busuka mass ezomile futhi wabashukumisa kahle.

I kwaphumela Inhlama nokunwebeka sehlukaniswe eziningana izicucu cishe alinganayo kubo amabhola kwakhiwa futhi basakaze bhaka, ogama phansi nivame esincane samafutha zemifino. bran Baked isinkwa kuhhavini, osuke usushisa kakade ukuba degrees ezingamakhulu amabili imizuzu cishe abangamashumi amabili. Ngemva kwalokho, umkhiqizo isuswe, okuhlanekezelwe ngabondla emuva. Ngemva kwenye imizuzu eyishumi athambile isinkwa fresh asuswe kuhhavini, kuphole kancane uphake. ukunambitheka kwalo ngezindlela eziningi izici ephakeme esitolo uzakwabo.

Ukukhetha imvubelo inhlama

Lobu buchwepheshe uphendulela mnandi kakhulu futhi okuphuma phambili bran isinkwa. Indlela yaleli wokubhaka ukusebenzisa isethi ezithile izingxenye. Ngakho-ke, ngaphambi kokuqhubeka nge isivivinyo, qiniseka ukuthi unayo yonke into oyidingayo asesandleni sakho. Uzodinga:

• A ingilazi yamanzi elicwengekileyo.
• Three wezipuni bran.
• Mayelana ezimbili izinkomishi kafulawa.
• Ipheya wezipuni ushukela namafutha zemifino.
• Nesishiyagalombili amagremu of imvubelo.
• Isipuni ibhotela.
• A ingcosana kasawoti.

ukulandelana izenzo

Kufanele uqale inqubo ukulungela inhlama. Ukuze wenze lokhu kwelinye isitsha, sihlanganise imvubelo kanye noshukela. Konke lokhu ugcwele amanzi ashisayo efudumele, kodwa hhayi futhi ushiye imizuzu eyishumi nanhlanu. Lapho ebusweni ketshezi ngeke froth, kwanezela bran futhi itafula usawoti. Khona-ke kancane kancane uthele endishini kafulawa sifted bese uthele amafutha zemifino. Zonke kahle wayixova ukwakha elithambile, akusho unamathele zezandla isivivinyo.

Ungqimba kwaphumela embozwe ngendwangu yelineni esihlanzekile futhi ushiye endaweni efudumele. Lapho inhlama iyokwanda ivolumu okungenani kabili, ngomusa ngesibhakela izingalo zakhe zelulelwe ifomu owagcoba ne ibhotela floured, futhi futhi washiya ukuza. Ngemva liyophuma okwesibili, wamthuma eziko. bran Baked isinkwa degrees ezingamakhulu amabili okungenani isigamu sehora. Uma kudingekile, isikhathi sokuhlala kuhhavini zingandiswa ngomunye imizuzu eyishumi amabili. Khona-ke esuswa isikhunta, embozwe ithawula lelineni bavunyelwe kuphole.

ubisi inketho

Lobu buchwepheshe uhlukile ukuthi kuhilela ukusetshenziswa umshini isinkwa. Lokhu lisebenze kungaba ngokuphawulekayo adambise inqubo ukupheka. Ngale ndlela, ungakwazi masinyane wenze elimnandi bran isinkwa. Indlela yaleli baking kuhilela ukusetshenziswa izithako elula, eziningi zazo njalo kuyinto cishe kuyo yonke imizi. Kulesi simo, uzodinga:

• Four wezipuni oat bran.
• Omunye namashumi ayisikhombisa namamililitha ubisi.
• A isipuni amafutha omnqumo noshukela.
• Mayelana ezimbili izinkomishi kafulawa.
• A isipuni sikasawoti nemvubelo elomile.

ubuchwepheshe abasuselwe

Kusukela kulokhu silungiselela bran isinkwa umenzi isinkwa, udinga ukwengeza zonke izakhi ezidingekayo esitsheni lisebenze. Okokuqala it is wathela amafutha omnqumo sekuqala ukufudumala ubisi. Bese kuba khona uthunyelwa ushukela, ithebula usawoti, oat bran, imvubelo elomile ufulawa zangaphambi sifted.

Ngemva kwalokho, setha isitsha e umshini isinkwa futhi kusebenze uhlelo oyifunayo. Idivayisi kuhlanganisa imodi main, khetha uqweqwe umbala kanye nosayizi isinkwa. Ngemva kwama-iri amathathu isinkwa ebomvana ezithambile ilungele ukusetshenziswa. Ngaphambi sikhonza kancane selehlile bese uthathe tincetu ukushuba oyifunayo.

Inketho nge ushizi

Leresiphi ine isici esithakazelisayo. Eliphekiwe kuye isinkwa, bran aliqukethe igremu elilodwa likafulawa. Ngakho-ke, kungaba ibhekwe wezokudla futhi ewusizo kakhulu. Lokhu baking Kunconywa ukuba asebenzise ngisho nalabo abalandela sibalo futhi wasisekela benenkinga isisindo okweqile. Ukuze wenze lokhu isinkwa, uzodinga izingxenye elula kalula, ezingasetshenziswa ithengwe esitolo sendawo. Kulokhu, wena ngakwesokunene kumele khona:

• wezipuni eziyisithupha egcwele oat nokolweni bran.
• Isigamu isipuni uviniga.
• Amabili namashumi ayisihlanu amagremu yogurt fat-free.
• 2/3 ithebula isipuni sikasawoti.
• eluhlaza inkukhu amaqanda amathathu.
• Isigamu isipuni baking soda.
• A kancane samafutha zemifino ukuze Lubrication efomini.

Ukuze umkhiqizo osuphelile atholwe iphunga elimnandi, ngokuvamile wanezela esincane nekhumini.

Ngo umkhumbi ofanele exhunywe ephansi fat ushizi fresh futhi amaqanda aluhlaza. Kukhona futhi uthumele ezimbili izinhlobo bran, usawoti kanye uviniga, soda slaked. Zonke kuxutshwe kahle, uqikelele ukugwema ukwakheka izigaxa amancane, futhi ususe eceleni.

Manje sekuyisikhathi ukuthatha ukuma, okuyinto wabhaka bran isinkwa. It is ngaphakathi ucwecwe amafutha ne amafutha zemifino. Lokho ayezidinga kuhhavini isinkwa akuyona Wanamathela izindonga ngezansi efomini, basuke ngaphezu kwalokho efafazwe kakolweni bran. Nge lo mkhiqizo kancane iqhinga hhayi kuphela uyozishisa, kodwa futhi uzithande.

Kule nqubo ukulungele izaqheqhe-ifomu ukusabalala bran isisindo futhi ngobumnene angabekwa ngezandla ezimanzi. Njengoba kungekho imvubelo, kungaba ngokushesha ukuthumela kuhovini kahle evuthayo njengengxenye nalolu vivinyo. Bhaka Ukudla isinkwa ngesikhathi esisodwa namashumi ayisishiyagalombili degrees mayelana imizuzu engamashumi amane nanhlanu. Phakathi nalesi sikhathi uyoba nesikhathi hhayi kuphela kuphekeke, kodwa futhi anda ivolumu pheze ngesiquntu. Ngemva kwalokho, cisha kuhovini ukulishiya isinkwa isigamu sehora. Uma uye selehlile, it esuswa kuhhavini, cut abakudingayo ukuze etafuleni. Ngokuvamile, bran isinkwa ushizi udle nge isobho ukukhanya noma nemifino salads.