Kutumira imwe keke mumuromo mako, iwe unotarisa pamapeji eIndaneti pamusoro pokurasikirwa? Pamberi pameso emazana ezvokudya zvisingazivikanwi - nzira yekusarudza yakakosha sei? Takaita sarudzo panyaya iyi. Zvokudya zve Buckwheat ndechimwe chezvinhu zvakanyanyobatsira zvakanyanya-koriori zvirongwa zvekukurumidza kuora kurasikirwa.
Zvokudya zvegakkwheat zvinoshanda sei kumba?
Zvinonyatsozivikanwa kuti kudya kunoitwa buckwheat hakukuvadzi muviri, uye kunyange iyo phiri yakadyiwa kubva pauduku. Kubva mukuda kuziva, takaparadzanisa mbeu dzebhakkwheat dzemamolekoro ndokuwana kuti chii chine pira uye nei chichibatsira kukanda uremu. Saka, heino urongwa hwemaminerari uye mabhakamineti e-buckwheat:
- Vitamine zveboka B: nhamba huru yeB1, B3 (PP), B6, B9
- Vitamin E
- Calcium, phosphorus
- Potassium, magnesium
- Iron, mhangura
- Sodium
- Iodine, zinc
- Lecithin, rutin
- Starch
- Vegetable protein
- Lipids (yemafuta akazara mafuta)
- Organic acids: citric, maleic, sorrel
Diet buckwheat ne yogurt pane dzimwe nguva inowedzera kukonzera zvirwere, inosimbisa masvingo emidziyo yeropa nemoyo. Zvinokurudzirwa kwete kungoita kukurira kuneta, asiwo vanachiremba mukurapa kwe atherosclerosis, chirwere cheshuga, zvinetso nemukumbo uye mudumbu.
Ndinokwanisa here kurasikirwa nehupamhi pane zvinyorwa? Zvechokwadi! 100 gramu yezviyo zvakasviba zvine 313 kcal chete, uye 100 g yeparari yakanyanyisa mumvura inenge 90 kcal, ine chidimbu chemafuta - kusvika 113 kcal. Panguva imwecheteyo, 86% yemuviri inopedzwa nemuviri wakanaka, pasina kubviswa nemafuta. Saka puroteni yemiriwo inosanganisira zvachose amino acids - mbeu dzebhakkwheat dzinofananidzwa kunyange ne nyama. Uye mafuta akazara yemiriwo anoshandiswa zvizere mukuchengetedza BJU yakasarudzwa, pavanotora 2.5 gramu ye3.3 gramu ye lipids pamagiramu 100 e buckwheat. Kuvonga uku kurongeka kwezvokudya zvinokonzerwa nokurema kunoderedza huwandu hwehushutera muropa, kunowedzera mastabolism uye kunogadzirisa mafuta pamasvingo emidziyo yeropa. Kuwedzerwa kwekufir kune chirongwa chekudya kunobatsira kugadzirisa chirwere chepamuviri - kunodzokorora hutachiona hwemuviri, huwandu hwepH yegastric juice, kunobatsira kugadzira zvokudya uye kunobatanidzwa mumafuta anopisa. Uyezve, kefir is protein.
Zvisinei, nekuda kwehuwandu hwehupenyu hwehutachiona uye humwe mavitamini, vashandi vezvokudya havakurudziri kudya kwemazuva anopfuura 7.
Isu takataurwa pamusoro apa kuti vakadya zvokudya zvemakuchehehe kubvira paudiki. Unoziva here kuti sei? 18 amino acids, ayo ari chikamu chemapuroteni ejerry, inouraya mazai mumumuviri, kunatsa chekisi uye kukurudzira kukura! Inoshamisa inobatsira pariji.
Buckwheat kudya: kuchenesa mirayiridzo
Ngatitaurire pamusoro pekuti zvakanaka sei kubika buckwheat yekurema nekureruka.
Kusarudzwa kwezviyo
Pamakamuri mashekeri mashekeri anotengeswa maitiro maviri ewers: ruvara uye ruvara. Vanotaura kuti izvo zvakapfuura zviri nani, asi kutadza kwavo kusina basa, uye mutengo uri mutemo wekukwirira kwakakura. Iwe haugoni kukonzera kuti croup yegorosi, uchengetedze zvakachengetwa buckwheat.
Kusiyana:
- Gorosi yegorosi inowedzera fiber uye michero yemifuta, sezvo isina kubatwa nekucheka. Inokodzera kumera. Iine unyanzvi hwenyika. Akaoma kukumba.
- Bhururu phiriji yaipiswa kupisa kuitira kuchengetedzwa zviri nani nekuda kwezvaiva nemumvuri wakadaro. Nenzira, chiyero che fiber chakaderera zvishoma, asi chinoramba chichitungamirira pakati pezviyo. Iine chirevo chakataurwa. Easy to digest.
Kusarudza yogurt
Hazvizivikanwi nei chiitiko chinotyisa chemasayiti nezvekudya chinonyora kuti kushandisa 1% kefir chete . Ichi chinhu chakashata chakanyanyisa ! Therapists vanokurudzira 2-2.5% mafuta zvakagadzirwa, zvose zvinoreva acidity yejusi yakagadzirwa. 1% kefir inonyanya kugadziriswa kwemamiriro emudumbu, kazhinji inokonzera kupisa, kurwadziwa kwepamuviri. Kana musikana wacho ane gastritis ane high acidity, uye zvose zvinowedzera hutachiona, kusvika kuchironda.
2-2,5% ndiyo yakakosha mafuta. Nditendei, imwe girogiramu yemafuta haigoni kukuvadza mufananidzo munzira ipi zvayo, kunyanya pakudya. Hapana munhu anoti kuisa 1% ye yogurt zvachose, kunwa kuhutano hwako. Asi kuti ugare pakudya kwevhiki nevhiki ye buckwheat ne kefir 1% - inorambidzwa.
Kuti urege kushungurudzika nezvemamiriro emudumbu uye makorikiti akawandisa, tenga 0% muchera-mukaka chigadzirwa - kusagadzikana kusinganzwisisiki.
Nzira dzekugadzira zviyo zvekudya zvakakosha
1st method:
- Tinounganidza girasi rakazara rebhakkwheat uye tinodururira mumoto unopisa pan / frying pan. Fry jerry uende kune goridhe yegoridhe uye mushoma munyu. Zvichida kutaura, fry rump sembeu.
- Zvino taurira 500 ml yemvura inopisa uye uuye nemota kune chifukidzo chakazaruka. Tinoisa moto pasina.
- Tinobva phiriji kuti tiremerwe nechifukidziro chisina kuzarurwa kwemaminitsi gumi nemashanu, kusvikira mvura inoputika ne 95%.
- Bvisa kubva patafura, asi usati washandiswa patafura. Tinotora tambo twaro, bhokete uye tinoputira saucepan kwemaminitsi gumi, kuitira kuti croup inogadzirisa uye inopinza mvura yose.
- Wedzera 50 g yehotela uye shumira!
2nd method:
Nokuda kwekudya izvi zvakasiyana-siyana zvekugadzirira zvinowanzoshandiswa, sezvo huwandu hwamavitamini huchengetwa.
- Tinosuka zvachose rump pasi pemvura inoyerera uye scald nemvura inopisa.
- Tinoiisa pane pani inopisa uye ichiomesa zvishomanana kusvikira mumvuri uchinje. Mukufananidza, sveta ketheni yemvura.
- Dururirai buckwheat muhombodo uye muidururire nemvura inopisa ye2/3.
- Isu tinopa nzvimbo yakanyanyisa ye porridge uye tinoshamba muhombodo yakasvibiswa, yehuta yeusiku.
- Mambakwedza, mvura yakanyanyisa yakasvibiswa, asi kana iwe uchifungidzira nehuwandu, peji inobata zvose.
Nzira yechitatu, kefir:
Iyo ndiyo nzira yakanakisisa yekudya pa Kefir uye buckwheat.
- Isu tinosuka zvachose groats, sarudza iyo yakasara nucleoli.
- Fungira muhombodo ndokudururira 0.5 litres e-kefir.
- Isu tinosiyira huyu husiku husiku mufriji kana pahwindo, kana yakanakira zvakakwana ipapo.
- Hauna kunyanya kefir ichava semhute. Usati wadya, tendera phiriji kuti idzidzire kutonhorera.
Buckwheat kudya kunorema kwemazuva manomwe: menyu kwezuva rimwe nerimwe
Nemafaro kune vatinyoresa, hapasi chete kefir uye mono kudya pa buckwheat. Isu tinopa kudya kunonaka kwevhiki kwekukurumidza kuora kurasikirwa.
Zvokudya zve Buckwheat: Muvhuro neChipiri
Yakakonzerwa ne buckwheat, tinoparadzanisa muzvikamu zvina zvakaenzana muhomwe. Iri ndiro kudya kwedu, mangwanani masikati, masikati uye kudya kwemanheru. Idya nenguva ye 3-4 maawa. Muzuva redu tinonwa magirasi 6-8 emvura yakachena. Nguva nenguva, tinoita green tea, uye zvinoshandiswa kuva nemiriwo yekuunganidza.
Pakutanga, chikafu chinoreva kuti munyu, pepire, inotapira uye udye chimwe chinhu mazuva ano, uye kazhinji pavhiki, haugone. Ushingi mumweya zvichida unokwanisa kubata mutemo uyu, asi wakamboedza kudya steamed buckwheat? Iyi igehena, mushure meimwe teaspoon, unoivenga mwedzi isati yapfuura. Zvakanaka, ndingati chii mazuva manomwe ezvokudya zvakafanana?
Nokudaro, tichaderedza mhuka inotyisa zvishoma nezvigadzirwa zvekudya, izvo zvisingasviki kushaya kurasikirwa mune chero nzira. Ichi chiduku chiduku chemafuta 75% mafuta - 10 gramu, chigunwe chechingwa ne bran, shinje yemunyu mune imwe neimwe inoshumira. Pazvokudya zvinotapira zvichaenda zvinonaka-maapuro akanaka, somuenzaniso, Semerinka. Uye muzvinonhuwira zvemiti zvinonhuhwirira tinoisa kiyipuni yeuchi.
Ngwarira! Munyu wehove panguva yekubika, ndinoreva kana ndichitamba, hazvigoneki. Saka, kudya kwekudya kwemazuva ano kunosvika 850-900 makoriori pazuva! Izvo hazvikwanisi kusvika kumucheto wepamusoro unobvumidzwa we 1200 kcal, saka usabata chirwere chepfungwa nevanotapira.
Buckwheat kudya: Chitatu neChishanu
Kushandiswa uye chiyero chebhakkwheat zvose zvakafanana, asi iye zvino tinotanga kubika zvakakangwa uye mishonga yakasvibirira-beet, tomate, karoti, pepper, makomkoro. Kwete magiramu 200 pazvokudya. Kunwa mvura 2 litres pazuva ndezvokudya zvezuva nezuva. Kana tichida, tinowedzera juisi kune kudya: apple, orange, tomato, plum, mazambiringa, chiroti uye celery.
Uye zvechokwadi chinonaka: gadzira karoti-apuro saladhi akapfeka uchi hunoputika - iwe unonyengedza ndiro! A smoothie yakanaka ichauya kubva kune celery, apuro nemasviki neminwe yemunyu uye pasi pepper.
Zvokudya zve Buckwheat: Chishanu neChishanu
Zvokudya zvinotora sadhidhi unhu. Kushanda peji inodyiwa nemuranda wemashizha yemiriwo, yakagadzirwa nejisi remuoni uye teaspoon yemafuta emuorivhi. Pasi pemupa tinoisa tomato, purogi inotapira, Peking kabichi, makomkoro, ruvara rweeiii, parsley, dill, karoti. Inobatsira kubika broccoli muvha yewaini uye uzvibata kamwe kamwe pazuva.
Buckwheat kudya: Svondo
Isu tiri pachikumbaridzo chemuviri mutsva! Chirongwa chekuparadzaniswa kwebhakkwheat, kunwa chikafu. Asi zvino iwe unogona kudya cottage cheese, ita kofi, tei nemukaka uye kunyarara uchifara pakuguma kwevhiki inopedza kudya!
Ura-hurray, vasikana! Vose vakuru vemunki vaifamba nenzira iyi uye vanogona kuzvirumbidza pamusoro pezvakaitika mumhinduro kune iyo nyaya.
Buckwheat kudya pamwe nefir nokuda kwekurasikirwa: iyo yakashambadza mhando
Zvimwe zvakasiyana-siyana zvekudya zvinotsanangurwa mune nzira dzekugadzirira - shandura mvura inodzika nekefir uye udururire husiku huno. Kana zvakadaro: tinoshambidza pariji pamvura negirazi reKaffir - kwete kupfuura 1 litre pazuva.
Senyaya yechokwadi iyo uye kusiyana kwose kwekudya pa yogurt uye buckwheat. Yeuka kuti purogiramu yakasununguka-yakasvava-mukaka mhizha haisi kuchengetwa kwemazuva matatu mufiriji! Kushandiswa kwe 1 litre yeKaffir kwemaawa makumi maviri nemaviri hakukuponesi kubva kunzvimbo yakadhakwa yemvura - 2 litita.
Buckwheat kudya neyefir uye michero kana michero
Ngatitorei zvimwe zvekudhakwa kwekudya ichi. Tenga bhanana, mahwendefa, strawberries kana kiwi. Fry chibereko kana maabriji neforogo uye uwedzere kune pariji ne kefir - o, chii chinofadza! Pano pane kudya kwakadaro unogona kugara nokusingaperi. Uye zvinonyanya kukosha - ndedzipi zvinhu zvinobatsira muviri unogamuchira, uye kwete pazvose caloric.
Buckwheat kudya kunorema kurasikirwa kwemazuva manomwe: kungoongorora kwechokwadi
Bhokisi redu remasuo rakagamuchira tsamba dzakawanda dzichikumbira kurondedzera iyi yekudya, maitiro uye mazano akambowana kudya kwakadaro. Tichawana izvo vasikana vakagovana.
Katya, ane makore makumi maviri nemashanu
Kunyatsopera vhiki ndakarashika makirogiramu makumi mana nemashanu (455 gramu). Ndinofunga kuti ichi chiratidzo chekanaka. Kuremera kwangu kusati kwava kudya, o, kunyara, 63 kilogram! Nekuwedzera kwe 160 cm, ndakanga ndiri mammoth chaiye. Asi kudya kwakandibatsira, kunyange zvisiri nyore kuchengeta. Mazuva okutanga akanga achiputika kunotapira, munyu, muvhisi-wega wega kune chero zvinonaka, kunze kweparridge kubva ku buckwheat. Akacherechedza utera, izvo zvakasimbiswa pakuguma kwezuva.
Ndakatora nzira yekubuda nayo: pakudya kwekudya chamangwanani ndakadya 2-3 maaspuni euchi kana kutora bar ne hematogen mu pharmacy. Mune imwe nzvimbo ndakadya miriwo. Izvo zvinokonzerwa nekorori yezvokudya zvangu hazvina kudarika 1000 kcal. Kurema kwekutanga pakutanga kwakaipa, asi pamusoro pekuti izvi zvakajairika, ndakaverenga iyo forum uye ndakanyarara. Pazuva 4-5, sezvavanotaura, poperlo! Ndakakanda makirogiramu matatu chete - ndakasvetuka ndakafara kune denga! )) Mumazuva ekutanga zvakatora 500-700 gm. Zvakanaka, pakupedzisira uremu hwakanga hwagadziriswa. Ndatotanga kuverenga 56 kg 545 gramu. Ndakashandura mazana maviri ezvokupfeka uye bhosi.
Mifananidzo mberi uye shure
Юлия, 31 wemakore, Ekaterinburg
Zvokudya zvaienderana neni. Akagara pasi mushure mekusununguka uye akamira chikwata chechikoro kunze kwechinhu kunze kweparori. Pamusoro pezano rechiremba, ndakatenga vitamini yakaoma uye ndinonwa chete teas teas chete, ini zvakare ndakadanana ne ginger tea nemononi. Anopisawo mafuta uye haapi kurwara.
Mumazuva apfuura, akawedzera michero yakaomeswa - yakaomeswa apricots, maonde, mazambiringa akaomeswa - uye akadya michero yakagadzirwa. Izvo hazvina kukanganisa kuora kwekurema, asi mafungiro angu akavandudzwa. Ndakakwanisa kurasikirwa ne4,5 kilogram kubva ku 58 yekutanga. Kurema musati wasununguka waiva 49 kg. Zvinoratidzika kwandiri kuti ichi chimiro chakanaka, kunyange zvazvo ndingada zvimwe zvekutambudzwa kwakadaro. Asi musikana uyu haana kukodzera kudya kwacho zvachose. Musoro wake wakawa! Ndinofunga, nokuti haana kunwa mavhithamini, kana mazvigadzirwa zvemishonga, asi aidya imwe peji.
Ndinokutendai netsamba dzenyu!
Inguva yemigumisiro: kudya kwebhakkwheat inzira yakanaka uye yakakurumidza yekuderedza uremu mumazuva manomwe. Zuva nezuva, kunze kwezviyo, idya michero, miriwo, uchi, inwa mishonga yemashu uye vitamini complexes. Ndizvo chete ipapo kudya kunobatsira zvechokwadi!