Inobatsira sei?
Munyika yemazuva ano, zvibereko zvezviyo hazvisati zviri mune kusava nechokwadi. Ichokwadi, pano zvakakosha kujekesa kuti rudzi rwepiji rwakakosha uye chii chimwe nechimwe chazvo chinopa muviri.
- Buckwheat
Mukadzikadzi anochera zvikwereti haadi kudanwa nemukana. Iyo yakazara mavitamini B, B2, PP, minerals (phosphorus, potassium, manganese, calcium, iron, magnesium). Uye mairi zvinodarika 3% zvemafuta, 67% yemashizha uye 14% yemapuroteni emidziyo! Kurongeka kwakadaro kunopa mishonga yakawanda yemishonga iyi. Buckwheat porridge ine simba rinorwisa, rinokurudzira kuwedzerwa kwecholesterol yakawanda kubva mumuviri, kunoderedza ngozi yezvirwere zvakasiyana-siyana zvepfungwa. Buckwheat inonyatsochengetedza muviri kubva kunodhakwa uye kushaya chepfu, inobatsira nezvinetso zvemagetsi - kuwedzera muviri, chirwere cheshuga uye kubata zvirwere zvepascreas. Hazvisizvo here, zviyo zvakadaro zvakakodzera kutora nzvimbo yekuremekedzwa mune menyu yemwana wako?
- Oatmeal
Iyi peji - uyewo inokosha yakanyorwa. Zvakakodzera kuti anzi "kunaka queen". Pamusoro pekuti oatmeal inonyaradza mitsipa, inowanzoita hope uye inodzorera mafungiro akanaka, inonyanya kukosha paganda - inodzivirira dermatitis, kutsamwa, nokuti yakazara mu biotin (vitamini B). Mukuwedzera, zvinoita kuti hutumbu hushande zvakanaka, kudzingisa slags (kunyange iyo yakawanikwa nemishonga yakareba kwenguva refu!), Uye inobatsira kuisa chimiro chemasabolism - inoumba mudumbu nefirimu inobatsira kudya.
- Rice
Mapuroteni emupunga nemaamino acid yakagadzirwa ari pedyo nemapurotini emhuka kubva kumhuka, saka croup inonziwo "nyama yemhuka." Murairi ndiyo inonyanya kukosha ye thiamine (B2), riboflavin, niacin uye vitamini B12. Iine zvakawanda zveakinhydrates uye fiber. Irosi peji, decoction inoponeswa muzvirwere zvekudya uye chirwere, uye, semasayendisiti eJapan akawana, iyi pariji inowedzera huchenjeri. Kunyange zvakadaro, chikafu chemuti wejunga chinopesana zvichienderana nerudzi rwayo: maruva uye steamed ine mamwe maitiro akafanana nemuchena.
- Pshennaya
Zvinhu zvinobatsira (amino acids, B boka mavhitamini, magnesium, iron, manganese, silicon, mhangura), iri muharayi iyi, kutarisira mamiriro emvere, mazino, uye ganda rekwepa. Uye pyshenka ibasa rakanakisisa rekudzivirira dysbiosis (dysbiosis yemukumbo).
- Chibage
Mbeu yegorosi inonzi inodonha yakanyanya. Iyo inobvisa mafuta kubva mumuviri, inowanzoita basa remwoyo nemidziyo yeropa, "inonyaradza" mimba yevana, kudzivisa nzira dzekuora uye kuvirisa. Nenzira, kana dambudziko duku nemazino, kakawanda rinomupa chibage peji, nokuti yakafuma mu-silicon!
- Pearl barley
Mukudya kwakadaro zvakawanda zveproteine, starch, mavitamini A, E, D, Boka B, iron, calcium, mhangura, iodini, phosphorus. Asi kubatsirwa kukuru kwekudya ichi ndiko kuvapo kweLysine - an amino acid ine antiviral effect (inobatsira mukurwisana nehepepes uye kutonhora kwakanyanya).
Manny kukurukurirana
Vanachiremba vekare vekudzidziswa vakakurudzirwa kuti vanowanzofudza kabichi ne semolina porridge. Mafungiro evanyori vemazuva ano pamativi aya akaparadzaniswa. Vamwe vanodavira kuti ichi ndicho chibereko chakanyanya muzvokudya zvevana, vamwe vanoti kukosha kwayo. Ndiani akarurama? Ngationei! Mu semolina, 70% yemashizha, mapuroteni akawanda, mavitamini nemaminerari, uye separridge inokurumidza kugadzirirwa, ipapo inenge dzose dziri kuchengetedzwa. Asi isu tose tinodikanwa here? Monkey ine chinhu chinokosha-phytin, ine phosphorus. Izvi zvinosunga calcium salt uye zvinodzivirira kuti vasapinda muropa. Ichi ndechimwe chezvinhu zvinoshandiswa zveparridge. Kunewo zvakare: semolina muvana inoderedza kudya kwevhitamini D neyimbi uye ... isina kucheneswa. Asi panewo kunetseka kune mari. Sezvo mu semolina pariji pane zvishoma zvigetsi, zvinokurudzirwa munguva yekushanda, apo yakaneta. Chiremba akarayira zvikafu zviduku kubva kune zviyo zvepurotini-zvisina kufanira (somuenzaniso, neutsvo kusakona)? Zviri nani kuti urege kuwana manki! Saka tinokukurudzira kuti urege kuve nechikwata uye ... dzimwe nguva kupa vana vane utano hwemafuta kubva manga.
Zvinyoro zvishoma
Nekuda kuti chero peji yega yega inorasikirwa nezvinhu zvayo zvinokosha, inofanira kuchengetedzwa zvakachengetwa uye yakabikwa.
• Usachengeta risi, buckwheat muhomwe. Pamba zvinofanira kudururira zviyo zvepurasitiki, makirasi egirazi ane chivharo chakasimba. Uye pamabhanki iyo inofadza kubatisisa chirairo nezuva rokupera, sezvo nguva yekuchengetedza mbeu imwe neimwe yakasiyana: mahara - pasina mwedzi mitanhatu, zviyo zvose zvinogona kurara kwegore nehafu.
• Usambosimudza phiri iyo mwana asina kudya. Yeuka: patafura yevana inofanira kunge ichangobva kugadzirirwa kudya!
• Kuwedzera kukosha kwezvakaberekwa zve semolina, kuwedzera michero, miriwo kana michero kune iyo. Izvi zvichatibatsira kuisa chimiro chekudzivirira kwe calcium.
• Usa "fadza" iyo buckwheat ne buckwheat uye uiise pachena kune utano hunopisa kwenguva refu! Zviito zvakadaro zvinoderedza unhu hunobatsira hwezviyo izvi.
• Kuti hura reparera ripe zvinhu zvaro zvose zvinokosha, tisati taigadzirira, tidururira (1 mukombe wekudya pa 1 litre yemvura) kwemaawa 10-12.
• Pane mafuta mazhinji mu paddy, saka kana yakachengeterwa kwenguva yakareba inogona kukanganisa. Iwe uchadzivisa izvi kana, usati wabika, nyatsotanidza kudyara zviyo nemvura inopisa. Izvozvo zvisingafadzi mushure mekunge zvanyangarika.
• Karapuz haina kufanana nemupunga here? Wedzera mamwe marmalade kune peji - iyo ichavandudza kutora uye inowedzera ndiro ne pectin. Uye iwe unogona kubika mupunga wejisi nemapununu, apricots akaomeswa ... Edzai! Oat, gorosi, mupunga asi kusarudzwa kwakakura kwezviyo.
■ Kana karapuzov, uyo anongowanana chete newaini itsva, inobereka porridges isingadyi kubika (sezvazviri zvakasimwa, zvinoratidzwa papepa). Zvinogona kubikwa pamvura kana mumukaka wemukaka.
Mwana kana mwanasikana ari kutotanga kudya here? Tenga purogiji pfupi (gadzirira maminitsi 1-3).