Izvi ndizvo chaizvoizvo here? Tichakutaurira zvose pamusoro pezvakanaka uye zvinobatsira pereji yehutu munyaya ino.
Mvhiki yeMangwanani : menyu kwemazuva manomwe. Mangwanani tinodyara, manheru tinounganidza ...
Nzvimbo dzegoridhe dzezviyo inzvimbo yekuchengetera inobatsira. Vakapfuma mavithamini uye vanocherechedza zvinhu, kunyanya hondo dzeboka reboka B. Izvi zvikamu zvinosanganiswa mumagadzirirwo emagetsi, zvinokonzera kushanda zvakanaka kwemwoyo, chiropa, uye zvimwe zvikamu zvinokosha zvemuviri. Mavitamini akadaro anovandudza maonero - zvakakosha kune avo vanopedza nguva yavo yakawanda pamakombiyuta. Ipa mavitamini eboka B uye chiitiko chakanaka cheganda, bvudzi. Nokudaro pariji kubva kune imwe nzvimbo inogunzva ndiyo chibvumirano chekanako. Mune zviyo, pamwe chete mune zvinonaka uye zvine utano hwezviyo zvekudya, zvizhinji zvepuroteni yemiriwo. Havagoni kutora nyama zvachose, hongu.
Mipuroteni yemichero haina maine amino acids anodiwa mumuviri wedu (zvakasiyana-siyana zvinoumba zvinotsigira utano hwakanaka). Izvo zvikamu zvakakwana zvezvinhu izvi zviri muprotini yemhuka yakabva. Asi "phytobes" inotizadza nesimba. Zvakawanda zvezviyo nemakhahydrates, izvo zvinoparadzaniswa zvishoma nezvishoma pane makhahydrates ezvibereko, mbatatisi, uchi, zvimwe zvinonaka zvinonaka. Glucose inopinda muropa kwete pakarepo, asi mune zviduku zvishoma. Simba rehuni inonaka uye ine utano kubva kune zviyo zvinodyiwa nemuviri zvishoma nezvishoma, manzwiro ekugadzikana anogara kwenguva yakareba. Mukuwedzera, hapana kubuda kamwe kamwe kwe insulin muropa. Izvi zvinoreva kuti mune zvishomanana zvezviyo hazvikuvadzi mufananidzo. Mukuwedzera, zviyo zvinogona kudyiwa ne chirwere cheshuga mellitus. Inonaka uye inobatsira cereal cereal inobatanidza nhamba yakawanda yevithamini uye kutsvaga zvinhu.
Ndiani anoda peji?
Zvisinei, izvi zvinoshamisa zvinowanikwa muzviyo zvisati zvatswa. Zviyo zvakanatswa (zvinowanzodiwa nevashambadzi vemazuva ano!) Achiri kukwidza muzinga we insulini muropa. Uye zvinokanganisa zvinokonzera: porridge, yakabikwa kubva muzviyo zvakakanyiwa, inogona kukurumidza kuendesa kune kilogiramu yakawandisa. Mukuwedzera, kune vashoma mavitamine muzviyo zvakanatswa kupfuura mu "uncouth" avo vakoma. Zvizhinji zvezvinhu zvinobatsira zviri mumusoro wezviyo. Iwe unoda kuchengeta hukama uye kuwana zvakakosha zvikuru here? Kugadzirira ndiro kubva muchero usina kuputika, oats, gorosi. Asi cherechedza chiyero apo uchidya zviyo zvinonaka uye zvine utano hwezviyo, kuitira kuti urege kuparadza chiuno.
Ndeupi rudzi rwekudya kunowanzodya, uye ndeupi wekusarudza? Zviyo zvakafanana pakugadzirana kune mumwe nemumwe. Asi panewo mavara. Zvimwe zviyo zvine gluten - chinhu icho vamwe vanhu havagoni kudya, zvichikonzera chirwere chemukati. Gluten iri mu rye, gorosi, oats, mapira, nebhari. Avo vasingateereri chikamu ichi vanofanira kudya zvishoma zvezviyo zvakadaro, uye kunyange kuvasiya zvachose. Asi mupunga, buckwheat, chibage gluten hachina. Zvisinei, kana zvikamu zvacho zvakanyatsogadzirwa, zviyo zvose zvinogona kudyiwa. Nyanzvi dzekurapa dzinorayira kuti dzisaita mwedzi wejunga kana buckwheat - uye zuva rimwe nerimwe kuchinja zviyo. Somuenzaniso, musi weMuvhuro - oats, musi weChishanu - chibage, musi weChitatu - gorosi nezvimwe zvakadaro. Svondo richava rakanaka, uye hapana mimwe yemhuri ichazvidzwa ne monotony. Shure kwezvose, chikafu chinonaka uye chinoshanda chinotapira vanhu vashomanana havadi.
Karere yezviyo
Tinopinda mu buchakheat! Unofarira cuisines - buckwheat - mhare pakati pezviyo zvezvakagadzirwa nemaprotheni. Inayo yakawanda yesimbi, saka inobatsira ropa. Izvi zvinotapira zvishoma, hazvina gwende, zvinogona kukonzera kukanganiswa mukudya. Buckwheat porridge inobatanidza vose - kunyange vanhu vane chirwere chakaoma kwazvo.
Mufananidzo wegorosi yemupunga
Mumwe unofarira wematafura ishizha. Ikoko pane mapuroteni mashoma emiriwo mairi kupfuura pane buckwheat. Asi mavara machena ishamwari dzemukati. Iroji peji inogona kudyiwa neavo vanopesana nedumbu ravo. Asi "yakaoma" mupunga hausi wakanaka (unoda tsvina, yakabikwa zvakanaka). Kubva mujeri porridge zvakakosha kudzivisa kune avo vane uwandu hwakawanda, sezvo inokurudzira kukwana.
Tea haisi bhiza here?
Oats inyoreswa mumakabati edu ekicheni. Zvokudya zvekudya zveChirungu zvichange zvichisimbisa simba rako nemwoyo - nekuda kwechikwata chevitamini cheboka B. Uye oatmeal ... ichawedzera jaya. Iine zvakawanda zvesulfure - chinhu chinopedzisira chichiita kukwegura. Mune vashomanana mune iri chirimwa uye mapuroteni emichero - nokuda kwechikamu ichi inokwikwidzana ne buckwheat. Zvisinei, muhuti pane gluten (kwete vanhu vose vanozviwana). Munharaunda iyi - yakawanda fiber. Porridge kubva mairi inogona kutsamwisa dumbu, uye munyaya iyi zviri nani kubika oats kubva kumaoti.
Mambokadzi weMinda
Zviyo zvegorosi uye inonaka uye inobatsira peji kubva kune zviyo hazviwanzo mu menu yedu. Asi pasina. Zvaive zvakakosha kuisa zviyo pazviyo: "zuva peji" inobatsira kuderedza uremu. Iine fiber yakawanda, iyo inowanzouya mukufamba. Zvinhu zvose zvinokosha zvakasara, uye kudarika hakuiti kunonoka. Zvinotarisirwa nevanhu, zvido zvekuzara! Asi izvi zvinogona kutsamwisa matumbo. Nokuti avo vari mundima iyi havana kunaka, zviri nani kuti vasatorwa nemudzimai weminda.
Maparera pahwendefa
Pearl peji, marwadzo, muenzi asingawanzo patafura yedu. Asi bhari yakachenesa zvakakwana muviri wehupfu, inobvisa tsvina. Inobatsira pearl yebhari uye ine chironda chemudumbu, Muchiitiko ichi, pearl croup inofanira kuwedzerwa pamusi. Asi nebhari pane gluten, saka inogona kukonzera kusakosha kwemukati.
Ndarama yakaisvonaka
Mushonga wemashiripiti une vitamin PP (nicotinic acid) uye dzakawanda zvinotevera - iron, magnesium, fluorine uye kunyange ... ndarama. Pshenka inokurudzira kudya kwakanyanyisa, inopa basa rakanaka reyroid yeganda uye adrenal glands, rinobvisa tsvina. Uyewo, izvi zvinogadzirisa zvinogadzirisa zvirwere zvinokonzerwa nemasabolism - zvinoda senzira yekudzivirirwa pakurwisana neherosclerosis. Minus-millet ine gluten, saka haigoni kudyiwa nemunhu wose.
Manna weDenga
Uye kubva mukati megorosi zviyo, manna zviyo zvinogadzirwa. Inenge isina ine fiber uye inowanikwa inenge ne100% - inogadzirirwawo vacheche! Iwe unogona kudzorera chikamu chehuduku hwako nekugadzira chikafu kubva kune semolina pamukaka Guryev porridge - inobata nekuwedzera kwevnuts, walnuts, maarmond, michero yakaomeswa. Nekunaka kwakadaro, kunyange grey zuva roga rezuva richashandura rizere nemufaro Svondo.