Iwe unogona kuchengetedza zvakachengetwa michero yakaomeswa, kunyange iwe uri pakudya kana zuva rekutsanya: iwo ane makabhahydrates anokosha - glucose uye fructose, izvo zvisinganyanyi kukoshesa kuwedzera kweshuga yeropa kupfuura sucrose, uye, naizvozvo, zvinopesana nehupfumi. Mukuwedzera, michero yakaomeswa haina mafuta, kusiyana nemasipi, uye mararamiro anowanzosiyana kubva 200 kusvika ku300 kcal pa100 g.
Kana uchinge uine chido, kumirira kuti usvike nehomwe ye chips kana candy - zviri nani kudya zvikamu zviviri kana zvitatu zveapricots zvakaomeswa kana prunes: zvinonaka uye zvinotapira, uye zvinokwanisa kupa simba. Sezvo nzira yekurwisa kuvimba kune vanotakura nutriti vanokurudzira kuti utakure michero yakaomeswa pamwe navo uye kunwa pamusoro pavo kana iwe kamwe kamwe unoda chokoti kana sweets.
Mukuwedzera, michero yakaomeswa ine zvakawanda pectin (masikirwo emapiratacacrirides), izvo zvinobatsira pakuvandudza kudya. Pectins inogadzirisa zvirwere zvemasabolism uye inokwanisa kukwanisa zvinhu zvinokuvadza (somuenzaniso, inonzi radioactive elements, ion toxic metal uye pesticides) uye inovabvisa kubva mumuviri, nokudaro ichivandudza microflora uye peristalsis yemukumbo. Pectins inewo yakanyanya cholesterol, iyo inobatsira kudzivirirwa kwezvirwere zvepfungwa (semuenzaniso, atherosclerosis). Nutritionists vanokurudzira zuva rega roga kuti vaise muzvokudya zvavo zvinenge 25-35 gm fiber, uye kwegore vanopa mazano kuti vadye makirogiramu maviri emichero yakaomeswa.
Prunes
Kunyora zvakanaka kunokonzera peristalsis yemukati nekuda kwekuwedzera kwezvokudya zve fiber uye organic acids. Kana uine matambudziko nechigaro, usati watora marara, edza mushonga wepanyama. Tora 100 g yemuonde uye 100 g yemapununes, vhura mvura inopisa, mushure memaminitsi gumi. Dharira mvura, uwedzere zana 100 ghuchi, jira rerogi uye chesa zvinhu zvose mu blender. Iwe uchange uine mashoma akafanana nezvibereko jamu. Inogona kuendeswa kune jira regirazi ndokuchengetwa mufiriji. Panzvimbo pekuvhiringidza, jam iyi inogona kudyiwa ne 1 puniji yakanatswa muhafu yekapu yemvura inopisa yakabikwa, katatu pazuva, uye seprophylaxis - 1 nguva pazuva, vasati vavata.
Raisins
Zvinomera zvinokwana zvakawanda zve magnesium, manganese uye boron, izvo zvinopesana nekubudirira kwehutachiona, chirwere umo mapfupa anonyorova, anova anonyangadza uye anonyangadza. Maererano navanachiremba, muRussia mukadzi wese wechitatu anotambura nechirwere ichi. Sechiyero chekudzivirira, nyanzvi dzinokurudzira kushandiswa zuva nezuva 50-60 magira emazambiringa akaomeswa.
Apricots akaomeswa
Maapurikiti akaomeswa anokosha mumatare, calcium, phosphorus, magnesium, carotene, kunyanya potassium. Maabricot akaomeswa anozivikanwa senzira yekudzivirira huwandu hwehutano, zvinokurudzirwa kune varwere vane zvirwere zvisingaperi zvezvirwere zveputsvo (somuenzaniso, pyelonephritis), iyo inofambidzana nekuchengetedza kwemvura mumuviri, edema uye kuwedzerwa kwepasiyamu kubva mumuviri.
Orange mavara eomesti apricots akabatanidzwa kune carotene (provitamin A) - tsvuku-orange-orange pigment. Carotene inounganidza muchiropa, iyo inoshandurwa kuva maitiro anoshanda a vitamin A (retinol), iyo inorwisa antioxidant, inovandudza ganda, maziso, inononoka kukwegura, inodzivisa avitaminosis. Zvisinei, kana uchitenga, chenjerera kutora apricots akaomeswa machena machena: kazhinji kuchengetedza mharidzo ye berry, inoshandiswa nemakemikari uye ichizorowa nemafuta emichero. Sarudza wakaomeswa apricots yellowish marara nemumvuri wegrishi. Usatora kunyorera berry, taura kune michero yakaoma.
Maonde
Firi inozivikanwawo semuonde kana waini berry. Zvibereko zvemuonde zvine huwandu hwakakosha hwekudya, ivo vapfumi mune zvinodikanwa mumaminiti emunyu (kunyanya potassium), organic acids, vitamini A, B1, B2, uye C. Mumiviri yevanhu, zvinobatsira zvemaonde kune fesheni zvinowanzoshandiswa. Zvibereko zvemaonde zvine anti-inflammatory, expectorant uye kunonotsa simba. Kugadziriswa kwemaonde pamvura kana mukaka kunoshandiswa pakunaya kuoma, bronchitis, hoarseness yezwi, maronda. Kubika muto, bvisa 2-3 maonde, uduruke girazi remvura, uye zvichida mukaka uye kubika kwemaminitsi gumi nemashanu pamusoro pehuni. Iwe unogona kuwedzera teaspoon yetirea. Mushonga unofanirwa kudyiwa ushamwari usati warara.
Dates
Maererano nehuwandu hwezvokudya zvehutano hwava pedo nezviyo, nokuti inosvika 70% yemakrohydrates, iyo inopa simba, kubatsira kupora pasi pemitoro yakakura, kuwedzera kukwanisa, kusimbisa kukanganisa, kunobatsira zvikuru basa reropi. Zvibereko zvemasango emichindwe zvine zvakawanda zvesimbi, magnesium, phosphorus, pamwe chete ne potassium, iyo inobatsira kuvandudza chiyeuchidzo uye pfungwa dzepfungwa. Kana iwe uri kuenda kunotora miedzo kana rimwe rakapfeka basa rakangwara, nyanzvi dzinokurudzira kudya mishanu kana matanhatu nhamba pazuva. 10 Zuva nezuva zvakakwana kuti zvipe zvinodikanwa zvezuva nezuva zvemuviri munharaunda, iyo inobatsira kuwedzera ropa neropa regijeni uye inobvumira kufema kwema cell. Mazuva anoshanda zvakanyanya kune vakadzi vane pamuviri uye vanogadzirira kuva mai.
Zuva rimwe nerimwe, unogona "kufudza" muviri wako nezvibereko zvakaomeswa nenzira dzakasiyana-siyana. Zvibereko zvakakangwa hazvisi kungofadza chete mukati mavo, zvinogona kushandiswa kuita mapuroti anonaka, kuwedzera kune zviyo, muesli, mazaya nekotori cheese, kushandiswa kwegadziriro yemashizha akasiyana-siyana, casseroles, sauces, kuita zvigunwe zvezviputi, mavhiri uye zvimwe zviyo. Panguva imwecheteyo, ndiro dzakagadzirwa nemichero yakaomeswa hazvisi zvigutsikana zvishoma pane, semuenzaniso, kubva kune zviyo kana pasta, asi zvinobatsira zvikuru. Zvibereko zvakakangwa, zvechokwadi, zvakanyanya kwazvo mumakirori, asi haisi iyo makoriki asina chinhu ari mune chokoti nemakwenzi, naizvozvo pakusarudza pakati pekudya uye michero yakaoma, sarudza iyo yekupedzisira.