Amafutha, ama-fibre, ama-carbohydrate, amaprotheni, aphezulu kunani lomsoco ukolweni.
Amaminerali nama-microelements: i-potassium, i-calcium, insimbi, ithusi, i-manganese, i-zinc, i-molybdenum, i-nickel, i-cobalt, i-strontium, i-iodine, i-bromine, i-phosphorus, amavithamini A, D, E, PP, B, amavithamini.
Ubani owayengacabanga ukuthi i-barley ehloniphekile ingasindisa ukusabela kokugula kusuka ebuntwaneni, kusize ukususa i-toxins kanye ne-toxin emzimbeni, futhi ngisho nokulahla isisindo esiningi. Uma udinga ukulahlekelwa isisindo, udle ibhali elingaphezulu - umthombo ongcono wamavithamini. Ngenxa ye-fiber equkethwe kulokhu okusanhlamvu, umuzwa we-saturation uzophelela futhi uhlale unomphela futhi uzoqeda isidingo sokucindezela indlala ngezikhathi zokudla okungajwayelekile, ngezinye izikhathi.
Iphalishi yebhali
Ukudla kwasekuseni okunethezeka futhi okusheshayo. I-60 g ye-flakes flakes (ungangezela ucezu kasawoti) ubheke izinkomishi ezimbili zamanzi abilayo. Thela epanini phezu kwesembozo bese uwugcina ekushiseni okuphansi kuze kube yilawa manzi abilayo ngokuphelele. Fafaza nge-walnuts kusuka phezulu, engeza ubhanana, omisiwe, ufafaze isiraphu.
I-Granola yebhali
8 amasevisi
Ukwelashwa okuwusizo. Hlanganisa ama-250 g we-flakes flakes, 1 tbsp. ushukela wemvelo omuncu, 1/4 tsp. isinamoni, 2 tbsp. uju, 1 tbsp. amafutha omnqumo, 1/4 tbsp. imbewu ye-sesame ethosiwe, ucezu kasawoti. Bhaka kuhhavini ngo-140C kuze kube yilapho ama-flakes egolide. Cool bese wengeza 200 g izithelo omisiwe.
Barley Burrito
4-5 amasevisi
I-Mexican snack nebhali ngumthombo omuhle wamavithamini. Ezibukweni ezimbili zebhalile (i-barley yonke, ehlutshiwe kanye nomhlabathi), uthele ku-1/2 litre lamanzi abilayo epanini elingaphakathi. Ukumboza ngesembozo, ukudluliselwa emlilweni omncane bese upheka kuze kube yilapho ibhali lishisa futhi uketshezi lwesikhumba lugxile. Hlanganisa nama-130 amagremu we-salsa (i-sauce yaseMexico). E-tortilla (ikhekhe elincane elincane laseMexico elinokukolweni noma ufulawa wama-corn kanye nezinongo, ezithengiswa ezitolo ezinkulu), faka izipuni ezingu-3. ubhontshisi obusiwe, kanye no-70 g we-pearl salsa. Okuphezulu nge-coriander entsha, i-cheddar ne-thin-peno ye-hala-peno (uhlobo lwe-chili pepper). Gcwalisa ama-tortilla ema-tubes bese ubhaka umsila phansi ekushiseni kwama-180C 10-1 5 amaminithi.
Ngendlela
Ukuze ususe iphunga elivela lapho upheka iklabishi, nemikhiqizo enomusa kakhulu - iwayini, i-garlic noma i-bacon ifakwe emanzini.
ERoma lasendulo, kwakubhekwa njengemifino eyinhloko - mhlawumbe, iklabishi kuphela ingakwazi ukuziqhayisa ngobuningi bezinhlobonhlobo. Ewusizo futhi engabizi, iklabishi iyafaneleka kunoma yiluphi uhlobo lwezokwelapha. Izinhlobo eziningi zazo zitholakala kulo lonke unyaka.
Iklabishi ingumthombo ocebile kakhulu we-calcium, amavithamini A no-C, i-beta-carotene, i-iron ne-potassium, kodwa ngokuvamile sithatha kalula. Cishe amaphesenti angu-87 abantu abheka iphunga leklabishi eliphekiwe (ikakhulukazi abilisiwe) elingajabulisayo. Ngakho akudingeki uyipheke - ekuphekeni, cishe wonke ama-glucosinolate aqukethwe eklabishi (iqembu lama-phytochemicals, i-antioxidant engavamile) eye yafundiswa ngokuningiliziwe maduzane ngenxa yendawo yokulwa nomdlavuza elahlekile.
Kunqunywe: asiyikupheka.
Okumnyama
Kusukela eklabishi eluhlaza, sithola kabili ama-glucosinolate amaningi kusukela kokubilisiwe.
Zama manje
Engeza amaqabunga eklabishi ama-salad, amasoso, isobho elibandayo. Beka ema sandwich esikhundleni se-ulethisi.
I-Parenaya
Ukulungele iklabishi encane ayilahlekelwa izakhi eziwusizo.
Zama manje
Iklabishi elithambile igcina ukuthungwa kwayo kanye nephunga elingathathi hlangothi imizuzu emihlanu. Isizini ngosawoti kanye nopelepele, hlangana namazambane ahlambulukile noma ukuhlobisa isidlo sempilo enomzimba.
Iminithi emihlanu igxile emafutheni igcina ama-glucosinolate nezinye izakhi eziwusizo ngendlela efanayo ne-steaming.
Zama manje
Engeza amaqabunga eklabishi ku-saute yemifino noma ukuyiqede ngokukhethekile ku-1 ithisipuni. wamafutha omnqumo.