Mafuta, fiber, makedhaidhareti, mapuroteni, akakwirira mune zvakakosha kugorosi.
Minerals uye microelements: potassium, calcium, iron, mhangura, manganese, zinc, molybdenum, nickel, cobalt, strontium, iodine, bromine, phosphorus, vitamini A, D, E, PP, B, vitamini.
Ndiani angadai akafunga kuti bhari yakakurumbira inogona kuchengetedza kugadzirisa kwehutano kubva paudiki, kubetsera kubvisa tsvina nemishonga kubva mumuviri, uye kunyange kubvisa uremu hunorema. Kana uchida kurasikirwa nehutema, idya bhari yakawanda - yakanakisisa inobva mavitamini. Kutenda kune fiber iri munharaunda iyi, kunzwa kwekuzadza kuchave kwakakwana zvakakwana uye kunogara uye kuchagumisa kudiwa kwekudzivirira nzara nekunowanzo, dzimwe nguva kutadza kudya.
Barley porridge
Zvokudya zvakasununguka uye zvinokurumidza kudya. 60 g yebhariki mafuta (iwe unogona kuwedzera tsinwa yemunyu) inya mumakapu maviri emvura inodzika. Dururira chikwata pamusoro pechipupuriro uye chengetedze pamhepo yakadzika kusvikira mvura yakasvibira zvachose. Fukidza nemarnuts kubva kumusoro, kuwedzera mabhanana, mazambiringa akaomeswa, kusasa nesirasi.
Barley Granola
8 servings
Kubatsira kunobatsira. Sakanisa 250 g yebhariki mafuta, 1 tbsp. tsvina yakasvibirira shuga, 1/4 tsp. sinamoni, 2 tbsp. uchi, 1 tbsp. mafuta omuorivhi, 1/4 tbsp. Yakabikwa mbeu yeesame, pini yemunyu. Bika muchoto pa 140C kusvikira mafuta acho ari endarama. Gara uwedzere 200 g yemichero yakaomeswa.
Bhari Burrito
4-5 servings
Mexiki inopisa nebhari ndiyo yakanakisisa inopa mavitamini. Mumakirasi maviri eparera yebhari (mbeu yose yebhari, yakasvibiswa uye pasi), inyura mu 1/2 litre yemvura inopisa mupupu yakakura. Dzadzai nechifukidzo, tumira kune moto muduku uye gadzira kusvikira bhari iri nyore uye mvura inoshandiswa. Gadzira nema 130 gramu e salsa (Mexican sauce). Pamusoro pechechi (ganda reMexican rakasvibirira kubva pagorosi kana mupfudze wegorosi nezvinonhuwira, zvinotengeswa mumasitolo makuru), isa mafuraji 3. nyemba dzakabikwa, uye 70 g yevhenganiswa pearl salsa. Pamusoro nekoriori itsva, cheddar uye tsvina yakaoma ye hala-peno (a kind of chili pepper). Fungidza maruva mumatope uye gadzira mutsara pasi pakushambidza kwe 180C 10-1 maminitsi mashanu.
Nenzira
Kuti abvise kunhuwa kunowanikwa apo kubika kabichi, kunyange zvakanyanya zvakagadzirwa zvinonhuwira - waini, garlic kana bhakoni inowanikwa mumvura.
MuRoma yekare, yaifungidzirwa semuriwo mukuru-zvichida, chete kabichi inogona kuzvirumbidza zvakadai zvakasiyana-siyana. Inobatsira uye isingadhuri, kabichi inokodzera chero kurapwa. Mhando dzayo dzakasiyana-siyana dziripo gore rese.
Kabichi ndiyo yakawanda inowedzera calcium, vitamini A uye C, beta-carotene, iron uye potasium, asi isu tinowanzotadza kuzviona. Inenge 87% yevanhu vanofunga kuti kunhuwa kwekabichi yakabikwa (kunyanya yakabikwa) isingafadzi. Saka haufaniri kuibika - mukugadzira kubika, zvinenge zvose glucosinolates iri mune kabichi (boka re phytochemicals, rinorwisa antioxidant) rakave rakanyatsorondedzerwa munguva pfupi yapfuura nemhaka yekurwisa kenza zvinhu zvakarasika.
Zvakasarudzwa: hatisati tabike.
Raw
Kubva pamakichi mbichi tinowana kaviri sejubin golcosinolates kubva kubva pakubika.
Edza iko zvino
Wedzera mashizha emakaka ku salads, sauces, mabiko echando. Vaise mu sandwiches panzvimbo ye lettuce.
Parenaya
Kugadzirira kabichi mbiri haisi kurasikirwa nezvinhu zvinobatsira.
Edza iko zvino
Iyo steamed kabichi inochengetedza maitiro uye kusasviba kwemauto kwemaminitsi mashanu. Nyaya nemunyu uye pepper, fungidza mbatata yakashambadza kana kurongedza kudya kwe nyama yakatsvuka.
Maminitsi mashanu-kupindira mumafuta anochengetedza glucosinolates nezvimwe zvinhu zvinobatsira nenzira imwecheteyo sekuita.
Edza iko zvino
Wedzera mashizha emakaka mu saute yemiriwo kana kuti kudzimisa zvishoma pane imwe pipu. of olive oil.