Ziwusizo kanjani?
Ezweni lanamuhla, izinzuzo zokusanhlamvu azisekho kunoma yikuphi ukungabaza. Yiqiniso, lapha kudingekile ukucacisa ukuthi uhlobo luni lwe-porridge lusempikiswano nokuthi yini ngayinye yawo enika umzimba.
- I-Buckwheat
Ama-Groats ama-groat-buckwheat awasabizwa ngengozi. Ucebile amavithamini B, B2, PP, amaminerali (phosphorus, potassium, manganese, calcium, iron, magnesium). Futhi kuwo amafutha angaphezu kwama-3%, ama-67% we-isitashi kanye namaprotheni angu-14% wemifino! Ukwakhiwa okunjalo kunikeza izakhi eziningi zokwelapha zalesi sikhala. I-porkridge ene-Buckwheat ine-antitoxic, ikhuthaza ukwanda kwe-cholesterol emzimbeni, inciphisa ingozi yezifo ezihlukahlukene ze-cardiovascular. Ukwehliswa kwesibhakabhaka ngokwempela kulondoloza umzimba ekudakiseni nasebusweni obunobuthi, kusiza ngezinkinga zemithi - ukukhuluphala, isifo sikashukela kanye nokuphatha izifo ze-pancreas. Akulona yini iqiniso, ingabe kukhona okusanhlamvu okufanelekile ukuthatha indawo yokuhlonipha kwimenyu yengane yakho?
- Oatmeal
Le phalishi - nayo ikhethiwe ngokukhethekile. Ubizwa ngokufanele ngokuthi "ubuhlekazi benkosikazi". Ngaphezu kokuthi i-oatmeal iyanciphisa izinzwa, ijwayele ukulala futhi ibuyisa isimo esihle, iyasiza kakhulu esikhumbeni - ivimbela i-dermatitis, intukuthelo, ngoba icebile ku-biotin (i-vitamin B). Ngaphezu kwalokho, kwenza ubilini lusebenze kahle, ukuxosha ama-slags (ngisho nalabo abatholwa ngemithi yesikhathi eside!), Futhi kusiza ukusimamisa umzimba we-metabolism - ivula isisu ngefilimu ekhuthaza ukugaya.
- Ilayisi
Ama-proteine welayisi ngokubunjwa kwe-amino acid asondelene namaprotheni wesilwane, ngakho-ke i-croup nayo ibizwa ngokuthi "inyama yemifino." Ilayisi ngumthombo obalulekile we-thiamine (B2), riboflavin, niacin ne-vitamin B12. Iqukethe ama-carbohydrate amaningi ne-fiber. I-rire iphariji, i-decoction igcinwa ezifweni zokugaya nokuhuda, futhi, njengoba ososayensi baseJapane bathole, le phalishi ikhulisa ukuhlakanipha. Kodwa-ke, izakhi zokudla okunomsoco welayisi ziyahlukahluka kuye ngokuthi hlobo luni: insundu ne-steamed iqukethe izakhi eziningi ze-trace kunezimhlophe.
- I-Pshennaya
Izinto eziwusizo (ama-amino acids, ama-vithamini eqoqo le-B, i-magnesium, insimbi, i-manganese, i-silicon, ithusi), ekhona kule phalishi, unakekele isimo sezinwele, amazinyo, nesikhumba sombuso. Futhi i-pyshenka iyithuluzi elihle kakhulu ekuvimbeleni i-dysbiosis (i-dysbiosis yamathumbu).
- Ummbila
Ummbila wesikhumba ubhekwa njengekhalori ephansi kakhulu. Isusa amafutha emzimbeni, ajwayelekile umsebenzi wezinhliziyo nemithambo yegazi, "unciphisa" i-tummy yezingane, ukuvimbela izinqubo zokugcwala nokuvuthwa. Ngendlela, uma inkinga encane ngamazinyo, kaningi imnikeza ummbila wokhuni, ngoba ucebile nge-silicon!
- Ibhaluni leParele
Esikhathini sokudla okunjalo eziningi zamaprotheni, isitashi, amavithamini A, E, D, Iqembu B, insimbi, i-calcium, ithusi, i-iodine, i-phosphorus. Kodwa inzuzo enkulu yalesi sikhala kukhona ukutholakala kwe-lysine - i-amino acid enomphumela wokuvimbela i-antiviral (kusiza empini yokulwa ne-herpes nemikhuhlane ekhulayo).
Izingxoxo zikaManny
Abahlengikazi bezoqeqesho zakudala banconywa ukuba bahlale bewondla iklabishi nge-semolina porridge. Imibono yongcweti zanamuhla ngalesi siqeshana ihlukaniswe. Abanye bakholelwa ukuthi lokhu kuwumkhiqizo owengeziwe ekudleni kwezingane, abanye bathi kubaluleka kwawo. Ubani olungile? Ake sibone! E-semolina, u-70% we-isitashi, amaprotheni amaningi, amavithamini namaminerali, futhi njengoba i-porridge isilungiswa ngokushesha, cishe zonke zigcinwe. Kodwa ingabe sonke sidinga? I-monkey iqukethe into ekhethekile - i-phytin, equkethe i-phosphorus. Lesi sici sibopha u-calcium usawoti futhi sibavimbele ukuba bangene egazini legazi. Lokhu kungenye yezimayini ze-porridge. Kukhona futhi: i-semolina ezinganeni inciphisa ukugaya ukudla kwe-vitamin D ne-iron kanye ... nokugaya kahle. Kodwa kukhona nokuphazamiseka kwengqikithi. Njengoba ku-semolina iphariji kune-fiber encane, kunconywa esikhathini sokusebenza emva kwesikhathi, uma udinwe. Udokotela weluleka izitsha ezingamaprotheni mahhala amaprotheni (isibonelo, ngokuhluleka kwezinso)? Kungcono ukungatholi manki! Ngakho-ke sineluleka ukuba ungabi nesigaba futhi ... ngezinye izikhathi unikeze izitsha zezingane ezinempilo kusuka kumama.
Imibala emincane
Ukuze noma yikuphi iphalishi engaphumeleli impahla yayo eyigugu, kufanele igcinwe kahle futhi iphekwe.
• Ungagcini irayisi, ukunye okunye okunye okuyi-buckwheat esikhwameni. Ekhaya kufanele uthele ama-groats abe yi-plastic, iziqukathi zangilazi ezinezikhumba eziqinile. Futhi ebhange kuyinto efiselekayo ukunamathela ilebula ngosuku lokuphelelwa yisikhathi, kusukela isikhathi sokugcina sesitshalo ngasinye sihlukile: amafulegi - angapheli izinyanga eziyisithupha, okusanhlamvu konke kungalala unyaka nonyaka.
• Ungalokothi uvuse i-porridge engayidli ingane. Khumbula: etafuleni lezingane kufanele kuphela izitsha ezilungiswe kabusha!
• Ukwandisa inani lemvelo le-semolina, engeza izithelo, imifino noma amajikijolo kuwo. Lokhu kuzokusiza ukuvamise ukumisa kwe-calcium.
• Musa "ukunambitheka" i-buckwheat nge-buckwheat bese uyifaka emitholampilo wokushisa isikhathi eside! Izenzo ezinjalo zinciphisa izimfanelo eziwusizo zalesi sikhala.
• Ukuze ibhalela elilodwa linikeze zonke izinto zalo eziyigugu, ngaphambi kokulilungiselela, lithele (1 inkomishi ye-cereal per 1 litre amanzi) amahora 10-12.
• Kunamafutha amaningi ku-paddy, ngakho-ke uma igcinwa isikhathi eside ingakwazi ukukhwabanisa. Uyogwema lokhu uma, ngaphambi kokupheka, uthele ngokucophelela okusanhlamvu ngamanzi ashisayo. I-aftertaste engathandeki izophela.
• Ingabe i-karapuz ayifuni ilayisi? Engeza enye i-marmalade ku-porridge - izokwenza ngcono ukunambitheka nokucebisa isitsha nge-pectin. Futhi ungakwazi ukupheka i-rice porridge ngemifula, ama-apricot omisiwe ... Hlola! I-oat, ukolweni, ilayisi kodwa ukhetho olubanzi lwezitshalo.
■ Ukuze i-karapuzov, okwazi ukujwayelana nesitsha esisha, ukhiqize ama-porridges angadingi ukupheka (njengoba kuhlelwe kahle, kuboniswe kuphakheji). Zingaphekwa emanzini noma ebisi lwebele.
Ingabe umntwana noma indodakazi kakade ifuna ukudla? Thenga ama-porridges osheshayo (upheke amaminithi angu-1-3).