Matsatsing ana, lijo tsa bophelo bo botle li kenyelletsa bran - hangata oatmeal kapa koro. Lijong tsa boima ba 'mele, li boetse li tumme haholo.
Lekala le bitsoa khetla e thata ea lijo-thollo, e leng sehlahisoa sa phofo ea phofo. Leha ho le joalo, e ka branong hoo karolo ea 90 lekholong ea likaroloana tsa sebete tsa lithollo kaofela li tsepamisitsoeng haholo. Lijo tsa lijo tsa koro le tsona li rekisoa. Ena ke khetla ea lijo-thollo, tse kileng tsa hloekisoa hangata.
Li-bran (rye, raese, oat, koro) li na le lik'hilojule tse tlase: ligrama tse 100 li na le lik'hilojule tse 216. Mona re fumana:
- metsi 9,9 g;
- liprotheine - 15.6 g;
- mafura - 4.3 g;
- lik'habohaedreite - 64,5 g;
- masela a lijo - 42,8 g;
- li-disaccharides - 0.41 g.
Lekaleng le na le livithamine tse hlano tsa li-vithamine tsa sehlopha sa B, vithamine E le K. Ho phaella moo, li na le likarolo tse kang liinc, potassium, phosphorus, magnesium, tšepe, calcium.
Bohle ba branone ba na le boleng bo lekaneng ba phepo, leha ho le joalo bran bran e le theko e tlaase ho feta oatmeal.
Joang ho nka bran
Koro kapa leha e le efe (e 'ngoe le e' ngoe e nyenyane le e se nang granular) e tšeloa ka metsi a belang 'me e ba siea metsotso e 20 ho isa ho 30 ho roala, ebe o tšela metsi. Gruel e hlahisoang e ka kenngoa lijana tse ling, kapa e jeoa e le lijo tse ikemetseng - likhaba tse 1-3, ka makhetlo a 2-3 ka letsatsi.
Ka lebaka la litlhaku tsa bona tse phahameng, tseo 'mele oa rona o ke keng oa khona ho o cheka, lejoe ka nako e telele ho lula ka mpeng, ho boloka boikutlo ba ho satibela motho.
Empa esita le bakeng sa thibelo ho tla ba molemo haholo ho ja li-teaspoon tse 1-2 tsa ramone letsatsi ka leng. 'Nete ke hore koro le li-bran tsa oat hase feela tse loketseng ho lahleheloa ke boima ba' mele. Ba boetse ba bonahatsa thepa e latelang:
- ho atolosa methapo ea mali, kahoo ho fokotsa khatello ea mali;
- thibela ho thehoa ha li-plaque le ho thibela ho kenngoa ha marako a maholo a k'holeseterole;
- tsosolosa tsela e tloaelehileng ea sebete sa sebete, lik'hamphani le gallbladder;
- fokotsa boemo ba tsoekere maling.
Ke hore, koro le marang-rang leha e le afe e re fa bophelo bo botle le melemo.
Can bran e ka senya neng?
Bakeng sa ho kenngoa ha li-bran, ho akarelletsa le koro, ho na le li-contradication, e leng - maemo afe kapa afe a ho ruruha a sebete, nyopa ea senya, lik'hamphani le mala.
Joang ho pheha branone ea koro?
Tlhahiso e babatsehang bakeng sa sopho ea lijo e tsoang lihlahisoa tsa koro bakeng sa tahlehelo ea boima. Re hloka (bakeng sa li-servings tse 2):
- khalase ea koro, e hloekisitsoeng - 425 g;
- metsi a etsang dilitara tse 1,6;
- lebese - 380 di ml;
- mahe - sekoahelo se le seng;
- botoro - 1 teaspoon;
- e hahiloe hantle parsley le dill mane;
- letsoai le tsoekere-ho latsoa.
Mokhoa oa ho lokisetsa:
- ho tšeloa ka letsoai ka pane e nang le metsi a belang le ho pheha ka mocheso o tlaase hora e le 'ngoe;
- sehlahisoa sa moro se hlahisoang, hape se se tlise ho pheha le ho tlosa pan ka mollo;
- otla halofo ea lehe le lebese 'me o tsosoa kamehla a tšollele motsoako ona mongoaneng o chesang;
- eketsa letsoai le tsoekere ho moro 'me ue futhumetse, u sa e tlohele;
- Pele ho sebeletsa sopho e tafoleng e 'ngoe le e' ngoe le beha e nyenyane botoro 'me le tšollele ka khabeloa chopped fennel le parsley.
Ho phaella moo, u ka kopanya li-oats le li-bran bran ka bongata bo lekana 'me u li sebelise ha u baka ho e-na le phofo.
Qetellong, rea phaella hore matlotlo a mangata a ho folisa a boetse a na le marotholi a koro ea koro.
Moro oa li-bran tsa koro bakeng sa tsosoloso
Moro ona o ka nkoa e le bana, kapa batho ba baholo kapa ba kula haholo.
Re hloka:
- khalase ea koro - 1 tbsp. khaba;
- metsi - likopi tse 2;
- mahe a linotši - 1 tbsp. khaba.
Mokhoa oa ho lokisetsa:
- tšollela branone ka metsing a belang mme pheha ka mocheso o tlaase metsotso e 30-40;
- eketsa mahe a linotši 'me u phehe metsotso e seng mekae;
- moro o nkoa 3-4 linako tse ling ka letsatsi bakeng sa 50 dikgerama.