Inofadza, mwoyo ... Izvi zvatinotarisira kubva mumukaka. Zvichava zvakadaro-muchitarisiko, tora ... Asi zvinenge zvisinganwi mafuta-zvinwiwa hazvisi chipo kubva kubasa, asi chigumisiro chekugadzirisa, chiti, maarmonds. "Musina" mukaka unomwa kubva kune soy, nuts kana mupunga unotengeswa zvikuru munyika dzakabudirira. Kukurumidza kukura kutengesa kwezvinhu zvakadai zvinoratidzira kuti dzakadai ndizvo zvinodiwa nevatengi - vatevedzeri vehutano hwakanaka.
Asi inguva yakawanda sei idzi cocktails zviri nani kupfuura mukaka wekare? Ndingazvigadzirira here? Uye ivo vakanaka here?
Maererano nekudya, "mukaka" wemiriwo hausi pasi pemazuva ano, asi hauna cholesterol inokuvadza, inonyanya kukosha uye inowedzera kuipa mafuta akazara.
Soymilk ndiyo inonyanya kufarirwa, asi iyo inonyanya kuve yakawanda pakati pevashandi vanoita marisi (yakafanana neyemombe 2%). Inogadzirwa kubva kune soya yakanyorova, yakasvibiswa uye yakabikwa, inoteverwa nekubviswa kwemafuta akawanda. Iko kunwa chidimbu chakazara cheprotein. Soy mukaka une mishonga yerogens - isoflavones, iyo inoderedza zvinyorwa zve "bad" cholesterol muropa uye, nokudaro, ngozi yehutano hwehutano.
Iko kunaka uye kusagadzikana kwemukaka we soy, yakagadzirwa kubva mumhando dzakasiyana dze soy, yakasiyana zvikuru. Dzimwe nguva kunwa kunowanikwa ne "sandy", chalky kana pea flavor, uye dzimwe nguva inenge isinganzwisisiki kubva mumuchero. Zviri nani kana mukaka we soy unogadzirwa kubva kuhupenyu hwe soy, sezvo soya dzakawanda muzvipembenene zvinokura nehuwandu hwemabhizimusi emagetsi.
Mucheka wernut - wakagadzirwa kubva mumhando dzakasiyana-siyana. Kazhinji kazhinji maruva emuamondi (mukaka wemarumondi wakange wakakurumbira kubva muMiddle Ages muEurope panguva dzakaoma zvigadziriswa), kushandiswa uye kusanganiswa nemvura uye zvishoma zvekunakidza. Ichi chikafu chinodarika mafuta uye caloric kupfuura mukaka we soy, inowanzogadzirwa ne calcium uye mavitamini.
Muchero wegorosi - inowanzogadziriswa calcium uye mavhithamini anonwa. Kune marudzi maviri-ejaya uye akaderera-mafuta.
Oatmeal - inogadzirwa kubva musanganiswa weoats yakapwanyika nemvura, uye zvinowedzera zvimwe zvehupfu pea uye poda kubva kune zvakasiyana-siyana mbeu nezviyo. Iine mafuta mashomanana, zvakasiyana zvakasiyana nekuvapo kwe 2 g ye fiber pa 1 tbsp. - iyi inenge 10% yezvido zvezuva nezuva zvemuviri wedu mumiti yakasimwa.
Murairi - unotapira zvishoma kudarika zvimwe, unogadzirwa kubva murazi tsvuku (inobatsira kwazvo), mvura yakachena uye zvishoma zvemuti wetirasi. Kune zvakawanda mapeji ekuita mukaka wemucheka.
Misi kubva kune zviyo - triticale (hybrid ye rye uye gorosi), amaranth (shiritsa), spelled (gorosi spelled), rye, gorosi nebhari. Sezvimwewo marudzi akasiyana emukaka wemiriwo anokonzerwa nemhando 3: yakachena, vanilla uye chokoti.
"Kompromat" yezvokudya zveway dairy inowanikwawo. Masayendisiti eItaly akawana kuti nekudya kwemazuva 40 g yeprotheni yakakura ne 45%, nguva inopisa inopisa pakuguma kwemwedzi yakaderedzwa, asi kuvapo kweeoflavones panguva imwechete kunowedzera dambudziko rekudzivirira kenza yemazamu! Zvisinei, masayendisiti achiri kutenda kuti zvakakosha zve mukaka we soyya zvakanyanya kukura kupfuura zvinogona kuitika zvakashata.
Sezvo mukaka wemichero une unhu hwakasiyana hwezvakakwana kune mukaka wemhou, chete zvibereko zvinogadzirwa nezvinhu zvinowanikwa mumukaka wemhou: calcium, vitamin D, riboflavin, vitamin A uye B12, inoda kutengwa (kunyanya kana kushanduka zvakakwana kune zvinodhaka mukaka wemiriwo).
Edza kusatenga-kana kuitisa kazhinji - mukaka uye zvinwiwa zvinomera zvinogadzirwa nemafuta uye zvinotapira zvine shuga.
Usaisa mishonga yemiti yemichero yekudyisa vacheche!