Mushure mezvose, ivo vanopa fiber, vitamini, minerals, zvinokosha amino acids uye yakaoma carbohydrates, izvo zvinononoka kudyiwa uye zvichatibatsira kuti tirambe tiine manzwiro ekugara kwenguva yakareba. Asi oatmeal, buckwheat kana semolina pariji, iyo inonaka inowanzozivikanwa kubva isu kubva pauduku, zvakaoma kuedzwa: vanoita sevasingawanzi, "vasingafariri" kwatiri. Zvichida, kusanganisira, saka, zviyo nemashizha muzvokudya zvedu zvinoshandisa nzvimbo isina kufanirwa. Tine ruzivo rwakakura kubva kune vamwe vatungamiri mubasa redu, zvirimwa zviviri chete - rice negorosi. Muchiitiko ichi, inowanzonyatsogadziriswa, yakagadziriswa michina: pasi mupunga, chingwa chakachena, kushandiswa kwezviyo zvezviyo, izvo zvinova chikafu chekudya. Mavari, kana achienzaniswa nemafuta akazara, kune zvakawanda zvishoma (fiber fiber), mavitamini uye microelements, izvo zvinoita kuti zviyo zvive zvakakosha. Nokudaro, mugorosi risina kufanirwa, zvichienderana nemhando dzakasiyana-siyana, kusvika 13.5% ye fiber iripo, asi muupfu hwegorosi - chete chikamu chezana. Pasina kudya fiber, basa rinowanzoitwa nekoloni harigoneki rinongobvisa chete zvinhu zvakagadzirwa kubva mumuviri, asi rinotarisirwa kuchengetedza utachiona hwedu: inenge 70% yemasero ezvirwere zvemuviri anowanikwa mucosa yayo. Kudya kwakakwana kwefiber kunoderedza mungozi yekuva nekenza yekoloni uye inobatsira kuchengetedza chirwere cheshutorike yakakwana. Uye zvakadini kana iwe uchiedza zvitsva zvitsva, apo isu tiri vaduku kana tisingatombozivi uye tisina kukwanisa kutitakura? Zvitsva, zvechokwadi, zvinogona kuonekwa semamiriro ezvinhu chete: ichi hachisi chibereko chekushambadzira kwemazuva ano, asi kunozivikanwa kwezviuru zvezvirimwa nezviyo. Inogona kuwanika mune zvinyorwa zvezvokudya zvekudya kana mune mamwe madhipatimendi ezvimwe zvipfeko zvezvokudya mumashambagitari makuru. Uye ruzivo urwu runokosha kuti upedze nguva yekutsvaga.
Bhari
Bharire kutora hazviiti zvachose kuitira kuti kambani iite chero chinhu chipi nechipi-uye munyu, uye muto, uye kunyange muto wakanaka wezvibereko zvakaomeswa. Bhari rinoshandiswa kubva kubhari (iyi inopwanyika, isina kubhurwa nebhari): yakazara mune fiber uye inobatsira zvikuru kudarika iyo yakajairika pearl yebhari (iyo ndiyo zviyo zvakakoshwa). Inowanzoshandiswa
Spulta
Inonzi inonzi muEurope, muUnited States inotengeswa pasi pezita rokuti "kamut", uye muRussia kune analogue-polba. Zvose izvi zviyo zvegorosi dzine nhoroondo refu: dzakakura muEgypt yekare, Bhabhironi, Kievan Rus. Mazuva ano mapapiro ari kuwana mukurumbira: ane zvinowedzera mapuroteni kupfuura gorosi, uye mamwe emaminera (eg selenium). Kubatsira kwakakosha: mumapelisi akawanda anokosha asina mafuta, uye maruva ayo, ayo ayo akasiyana akasiyana neaya anowanikwa mugorosi watinoziva nawo, akapfuma mune amino acid anokosha. Mukuwedzera, spelta inonyanya kubudisa magesizi.
Tsitsi dzvuku
Izvi hazvisi zvakasiyana siyana zvakasiyana, asi zvinongoputika uye zvakanatswa lentiy: tsvuku ine ganda, risina chekunze. Iyo tambo haisi yakajeka seyeya yeguru (ine shell), asi yakagadzirirwa nekukurumidza zvakanyanya: mumaminitsi mashanu chete ekubika, lentira tsvuku inoshandiswa kuva mbatata yakasvibiswa. Inoshandiswa zvakanaka mumiti yemidziyo yemaspesi nemaspine ane kuwedzerwa kunokosha kwezvinonhuwira - curry, kumini, cardamom uye pepper. Kubatsira kwakakosha: lentils tsvuku yakanyatsopera, kunze kweiyo inonyatsochengetedza mapuroteni uye fiber, asi bhari rakanaka mu saladi nemakango nemafuta ezvokudya ... kana kungoita sendivi nehari nemafuta. Rimwe caveat kune avo vanokonzera gluten (gluten), iyo iri mugorosi: bhariri inewo puroteni iyi. Kubatsirwa kwakakosha: bhari yakazara mavitamini PP uye B, magnesium uye selenium.
Kinoa
Pane imwe nguva yaive chinhu chaidiwa neIncas. Duramazwi rebhodanki rinotsanangura kuti harisi kudyiwa, asi yemiriwo. Mashomanana ayo akafanana zvikuru nezviyo - uye akagadzirirwa nenzira imwecheteyo. Mushure memaminitsi gumi ekubika, vanove vakajeka - saka, inguva yekubvisa ndiro kubva pamoto. Usati wabika, unogona kuomesa iyo firimu mune pani: izvi zvinowedzera kuvira uye kugovera nhamba yejiro. Kinoa yakanaka kuti ishandiswe mumasadhi, asi zvakanakisisa kuvira iyo solo, kuwedzera zvinonhuwira kuti inonaka. Kubatsirwa kwakakosha: kinoa ine mapuroteni akawanda, magnesium, vitamini B.
Soybeans
Kazhinji masheya anowanika pamahwendefa mushure mekunge apedza kushandiswa kwenguva yakareba: iyo inobviswa (iyo inosara kuviriswa), uye tofu, soy sauce, pasta kana "nyama" inogadzirwa kubva pamugumisiro we "mukaka". Ma soya ane mavara akareba zvakagadzirirwa (kunyanya kunyura usati wagadzirira kunotora kusvika maawa masere) uye zvishoma nezvishoma zvinodyiwa. Asi kana ukavabikira sevhisi yakawanda yakasvibira (mushure mezvose, soy inomerawo yegermum), saka havangarasikirwi zvachose, kana mukuravira, uye kwete. Kuti uwedzere kushanda, mushure mekunge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge u Kunyangwe nesheya, unogona kuita soda, pate, uye kana ukatora nyemba dzakapwanyika, zvinokwanisika kuti uzviwisire nekizi uye ugovhengana nemiriwo uye vehove. Kubatsirwa kwakakosha: soy, mutungamiri pakati pezvirimwa uye zviyo zvepuroteni, inonyanya kukosha kune vezvinomera uye kune avo vasingadi kushandisa zvipembenene zvemhuka.
Amaranth
Iyi mishonga yaimbova uswa hukuru hweAztecs, uye ikozvino, mushure mezana emakore akawanda ekushivirira, inodzokera kune kudya kwemazuva ano. Mbeu dzegoridhe dzegoridhe dzakanaka, dzine unhu husina kunaka, dzinofanirwa kubikwa kwemaminitsi makumi mana, mushure mokunge pari yacho yakafanana nepolenta muhutano. Iwe unogona kukuya zviyo muupfu hwefriji uye uzvishandise zvepakake, kana iwe unogona kuita popcorn kubva kwavari vachishandisa teknolojia yakafanana segorosi. Kubatsirwa kwakakosha: Amaranth yakazara muhutano hweamino acid muprotheni, magnesium uye vitamini E (iyo in amaranth inenge yakafanana neyomuorivhi). Zvisinei, harina gluten, iyo dzimwe nguva inokonzera mishonga.