10 zvikonzero nei uchifanira kuchinjira kune nut "mukaka"

Vanhu vakawanda vari kutsamira pakushandiswa kwemishonga yemakwenzi. Uye maitiro aya ari kubuda nekuda kwechikonzero izvozvi. Panguva iyo kudya kwezvinomera, veganism uye chikafu chekudya chakasvibirira chinoda nzira yakarongeka uye yakasimba (pano haugone kururamisa yakadyiwa schnitzel nenyaya yekuti tete vako vaive nezuva rekuzvarwa nezuro) uye nekudaro vazvivharira kuhurongwa hwenharaunda dzavo, nzira inoshanduka. kune zvinovaka muviri uye mararamiro ane hutano ari kuve akakurumbira. hupenyu. Kubva pakunetesa kushanda nesimba mumakamuri ekusimbaradza, tinoenderera mberi nekumhanya kunofadza mumapaki akanaka uye mumipendero, kubva pakuverenga macalorie ekuzvidya mwoyo uye kudzora uremu kwakasimba kusvika kukukurukurirana kwemukati nemuviri wedu. Isu hatichada kuwana kuita kwakaringana - tinoda kunakidzwa nehupenyu uye kuramba tiine hutano panguva imwe chete.

Ichi ndicho chikonzero kune nhamba inowedzera yevanhu vasina kugadzirira kubvisa zvachose nyama, hove, shuga kana zvigadzirwa zvemukaka, asi vanoda kuderedza huwandu hwezvigadzirwa zvemhuka, vachizvitsiva nemishonga inobva pamiti yemiti.

Zvizhinji zvezvigadzirwa izvi zvine kuravira kwakanakisa uye kuumbwa kwechisikigo - nenzira iyi tinotarisira hutano uye tinowana mufaro kubva pakudya. Uye kana izwi rekuti "superfoods" richashamisa vanhu vashoma - zvigadzirwa zvakaita sequinoa, goji berries uye mbeu dzechia zvave tsika mumakore achangopfuura, ipapo "superdrinks" - zvinwiwa zvine zvinhu zvinobatsira uye zvinobatsira kumuviri - ndiyo nzira nyowani.

Zvokunwa zvinwiwa (kana sezvavanodaidzwawo kuti nati "mukaka") zvinogona kunzi zvakanakisa chinwiwa chakanyanya: zvine hutano chaizvo uye, uyezve, zvinogona kushanda seimwe yakanakisa imwe mukaka wenguva dzose.

Chii chakashata nemukaka wenguva dzose?

Zvizhinji zvinobatsira zvivakwa zvinonzi zvakajairwa mukaka, asi hazvisi zvese zvinoenderana neicho chaicho. "Vana inwa mukaka - unenge uine hutano," vanasekuru vakatiudza. Zvisinei, izwi guru mutsumo iyi ndere "vana". Kusiyana nevana, munhu mukuru anodya zvakawanda zvakasiyana-siyana zvigadzirwa, uye zvizhinji zvacho zvinobva pamukaka (cottage cheese, butter, cheese, nezvimwewo). Mishonga yakawanda yemukaka ine shuga yemukaka (lactose), iyo inonyanya kuoma kuti munhu mukuru agadzirise kupfuura kumwana: isu hatina lactase yakakwana, ma enzymes anokosha anogadzirwa nematumbo, nokuda kweizvi.

Kugaya kugaya kwe lactose kunotungamira kune zvakakomba, anodaro Olga Mikhailovna Pavlova, endocrinologist, diabetologist, wezvehutano, wezvemitambo wezvekudya: "kugaya kunokanganiswa, zvigaro zvakasununguka, kusagadzikana, kurema, kuzvimba kunoonekwa. Sekureva kwevaongorori vakasiyana, kubva pa16 kusvika pa48% yevanhu vari muRussian Federation vanoshaya lactase, uye huwandu hwerakisi inoderera nezera. "Anosimbisa zvakare kuti mukaka une mapuroteni - kasini uye mapuroteni:" Mapuroteni emukaka ane zvimiro zvekudzivirira muviri, izvo zvinogona kukurudzira kuzvidzivirira kwevanhu muvanhu vane chirwere chekuzvidzivirira, uye chirwere ichi chichawedzera. " Uye mumukaka wekugadzirwa kwefekitori, mishonga inorwisa mabhakitiriya uye mahormone anowanzo kuwedzerwa, iyo kukuvadza kwave kuchizivikanwa kwenguva yakareba.

Uye zvakare, dermatologists, imwe mushure meimwe, inotaura nezve kukura kweganda kuzvimba kunopesana neshure kwekunwa kwemukaka wenguva dzose. Ehezve, kune munhu ane hutano hwakakwana, hushoma hwemukaka wakajairika hauna ngozi, asi paari hapana kana pundutso. Saka zvakakosha kufunga nezvezvakanaka zvinomera-zvakavakirwa dzimwe nzira (senge zvinwiwa zvemuti).

Chii chinonzi mukaka wemukaka?

Nut "mukaka" chinwiwa chekugadzira icho mvura uye dzakasiyana nzungu zvinoshandiswa. Nzungu dzakanyoroveswa dzakanyatsopwanywa, dzakasanganiswa nemvura nezvimwe zvinomera zvemishonga, uye mhedzisiro yacho inoshandurwa kuita chinwiwa chakafanana chinotaridzika semukaka. Anenge chero nati inogona kuve hwaro hweichi chinwiwa chinwiwa.

Ndezvipi zvakanakira nzungu-yakavakirwa yemakwenzi zvinwiwa?

Nuts uye zvinwiwa zvinovakirwa pavari zvine hutano hwakanaka. Zvishoma zvinhu zvinogona kuenzaniswa nehunhu hwavo hwakakosha nenzungu. Zvichienzaniswa nemhando dzisiri dzemazi "mukaka" (oats, mupunga, soya), zvinwiwa zvemiti zvine huwandu hwakawanda hwezvakavaka muviri uye mavitamini. Nzungu dzakapfuma kwazvo mumafuta ane hutano uye mapuroteni, iwo achakubatsira iwe nekukurumidza kudzorera simba uye simba kumuviri wako. Uye tichienzanisa nemukaka wemhuka, mhuka "mukaka" inonwiwa nemuviri zviri nani.

Nut zvinwiwa zvine potasium uye magnesium, izvo zvakanaka kune moyo nemidziyo yeropa, iron, iyo inodikanwa kune iyo hematopoiesis, mavitamini B, ayo akakosha zvakanyanya kune tsinga. Uye chinwiwa chinoenderana nemarnuts chakapfuma mu omega-3 fatty acids, pamwe nelecithin, iyo inobatsira pabasa rehuropi, ichivandudza ndangariro nekusimbisa.

Ndiani mukaka wemukaka wakakodzera?

• Vanhu vane kusagadzikana kwelactose;
• Vanhu vane kusagadzikana kweguteni;
• Vezvirimwa uye mbishi vekudya.
• Vana;
• Vatambi;
• Vanhu pane kudya kwekudzikira uremu;
• Avo vanochengeta kutsanya kwakanyanyisa;
• Kune avo vanoda chikafu chine hutano uye chinonaka.

Ichi chinwiwa chinofanira kushandiswa nekuchenjerera nevanhu vane zvinopesana neyakaitika kune nzungu uye zvimwe zvirwere.

Nei uchifanira kuteerera zvinwiwa zveBorges Natura?

Borges inonyanya kuzivikanwa muRussia semutungamiri mumusika wemafuta emaorivhi. Asi panguva imwecheteyo, kambani iyi yanga ichizivikanwa nekuda kwetsika dzayo dzekugadzira nekugadzirisa nzungu kubva payakavambwa muna 1896. Ndiyo nzungu idzi dzave hwaro hwemutsara mutsva weBorges Natura zvinwiwa zvemiti.

Zvinwiwa zveBorges Natura zvinoenderana nenzungu dzakanaka zvine mvura kubva kuzvitubu zvemakomo zveMontseny reserve, inova nzvimbo yakachengetedzwa yeUNESCO; nzungu dzakawanda kupfuura mamwe marondedzero ezvinwiwa, pamwe nemupunga wakasarudzwa. Ndokusaka zvinwiwa zvemuti weBorges Natura zvinonaka zvakanyanya, uye iyo kambani pachayo yakawana chinzvimbo chinotungamira mumusika weSpain nut.

Zvakanakira Borges Natura Nut Zvinwiwa:

• Lactose mahara;
• Akapfuma mavitamini uye zvicherwa;
• Iine mafuta asina hutano ane hutano;
• Mashuga echisikigo chete;
• Ichapa simba uye simba;
• Sangana nemiriwo, michero uye michero;
• Ivo vane yakanakisa kuravira.

Walnuts uye maarumondi anoonekwa seimwe yemakungu ane hutano uye anonaka kwazvo, uye Borges akasarudza kutarisa pamhando idzi.

Zvakanakira Borges Natura nati zvinwiwa kupfuura zvakafanana:

• Yakakwirira zvemukati nzungu muchinwiwa;
• Unyoro hunyoro hunyoro hwechinwiwa;
• Lactose uye gluten yemahara;
• 100% kuumbwa kwechisikigo.

Nzira yekushandisa sei nut "mukaka" nenzira kwayo? Exclusive mapepa kubva kune vanozivikanwa mabloggi!

Iwe haugone kunwa chete chinwiwa chemuti mune yayo yakachena fomu, asi zvakare gadzirira dzakasiyana siyana madhishi pahwaro hwayo: zviyo, smoothies, omelets, kupfeka nechinwiwa ne muesli uye kunyange chishandise kubheka. Vakakurumbira mabloggi: nyanzvi dzezvoutano Katya Zhogoleva @katya_zhogoleva naAnya Kirasirova @ahims_a, munyori weakasimba makosi Elena Solar @slim_n_healthy, amai uye munyori weblog iri pane isina-mukaka chikafu Alina @bez_moloka akaedza Borges Natura nati kunwa uye vakafadzwa nazvo hunhu hunobatsira uye kuravira kwaro kwakanaka kwakagadzira zvavo mabikirwo anoenderana nezvayo.

Nekudaro, mana ekutanga mabikirwo akavakirwa paBorges Natura mukaka wemukaka kubva kune avo vanonzwisisa kudya zvine hutano, kudya uye chikafu chinonaka!

Hutano Green Smoothie Recipe na @katya_zhogoleva

Ingredients:

• Banana - 1 pcs.
• Zvibereko (zvishoma zve chero ma berries, unogona kuita chando) - 15 gr.
• Greens (hombe hombe yemamwe magirini, ini ndaishandisa kare neparsley) - 20 gr.
• Green buckwheat (yakanyoroveswa mumvura husiku) - 1 tbsp. l.
• Borges Natura almond chinwiwa (iwo unonaka kwazvo mukaka wemarmond une chimiro chakaringana, hapana shuga, hapana zvinodzivirira, hapana gluten) - 1 tbsp.

Maarimondi manyuko erunako rwevakadzi, imba yekuchengetera antioxidants, vhitamini E uye zvicherwa). Nenzira, Borges Natura zvakare ane chinwiwa chakagadzirwa kubva kune walnuts, icho chichavawo chinonaka kwazvo nacho (kunyanya sezvo walnuts iri sosi ye omega-3).

Kugadzirira:

Zvese mublender, maminetsi mashanu uye wapedza!) Nakidzwa!

Gluten-isina mannik kubva @bez_moloka

Zvinongedzo (zvese zvinofanirwa kunge zviri mukamuri tembiricha!):

• Borges Natura almond chinwiwa (unogona kutora chero mukaka wemuriwo) - 360 ml.
• Yese Gluten Yemahara Blend - 200g
• Kokonati shuga (unogona kuminya Jerusarema artichoke, agave kana chero chaunoda) - 80 gr.
• Mupunga semolina - 260 gr.
• Zai (kana 1 bhanana, mashed) - 1 pc.
• Soda - 1 tsp
• Vhiniga (usadzime!) - 1 tsp
• Kokonati mafuta (unogona kuitsiva neimwe mafuta ane hutano, semuenzaniso, mafuta emuzambiringa) - 80 gr.

Kugadzirira:

1. Preheat oven kusvika 180 ° C.
2. Isa zvese zvakaoma mumudziyo (sefa hupfu pamwe chete neupfu hwekubheka) uye sanganisa zvakanaka ne whisk.
3. Isu tinopisa mafuta ekokonati.
4. Wedzera mukaka wemuto, zai, yakanyungudutswa mafuta ekokonati (kwete kupisa!) Kune akaomeswa zvigadzirwa. Sakanidza zvakanaka kusvikira wakatsetseka.
5. Wedzera 1 tsp kune yakapedzwa bundu. apple cider vhiniga uye sanganisa zvakanaka zvakare.
6. Kana uchida, wedzera chokoreti, michero yakaomeswa, peel orange, nzungu, nezvimwewo kuhupfu. Sangana zvakanaka.
7. Isu tinobheka kamwechete kwemaminitsi makumi mana. Isu tinotarisa iko kugadzirira nehuni skewer munzvimbo dzinoverengeka.

Tofu Mbatatisi muSuce Yemuriwo na @ahims_a

Ingredients:

• matapiri
• Tofu chizi
• Borges Natura almond chinwiwa (unogona kutora chero mukaka wemuriwo)
• turmeric
• Pepuru nhema
• munyu
• Yakaomeswa hanyanisi

Kugadzirira:

1. Birai mbatatisi. Panguva ino, zvishoma fry iyo tofu.
2. Cheka mbatatisi mumakubhi mahombe, dururira mukaka wemukaka pamwe neiyo tofu. Zvimwe zvinwiwa zvemakwenzi zvinogona kushandiswa, asi nutty Borges Natura inopa chikafu ichi chinonaka chinonaka chemuti.
3. Wedzera turmeric, mhiripiri nhema, munyu uye hanyanisi dzakaomeswa.
4. Kurudzira nguva nenguva uye mirira kusvikira mukaka wabuda.

Waita, uve nechido chakanaka!

@ Slim_n_healthy's Yakakwana Kudya Kwemangwanani Cereal Recipe

• Kutanga, wedzera kumwe kunhuhwira: edza kufashaira iyo porridge neBorges Natura nut mukaka;
• Chechipiri, wedzera mavara - akajeka michero, michero uye kunyange miriwo. Ndine blubheri, munogona kuva nemacheri, manhanga akabikwa, maonde, mastrawberry;
• Chechitatu, shongedza neminiti mashizha, coconut flakes.

Tevere, gura walnuts! Iwe unogona kuwedzera mamwe marudzi emiti, ini ndinokuyawo micheka yeflakisi, zvikasadaro hazvizotorerwe. Ivo vanowedzera inonakidza inonaka kune porridge uye ine omega-3s.

Uye pakupedzisira, kune icho chikamu cheprotein, iwe unogona kuwedzera kottage chizi. Asi kunyange pasina iyo, ichave yatove inonaka uye inogutsa.