Mukati
Nhamba dzinoshungurudza dzinoratidza kuti inopfuura hafu yevakafa vese pasi pano vane hukama nekudya kunovaka muviri nekuti tinodya munyu wakawandisa ine zviyo nemichero mishoma.
Uye kana munyu nemichero zvikajeka (huwandu hwekutanga - kudzikisa huwandu hwechipiri kuwedzera), izvo zvinosanganisira zviyo kuzere zviyo, zvakakodzera kuti utarise zvakadzama.
TOP 7 yakazara-zviyo ndiro dzezviyo
1. Buckwheat
Buckwheat ine protein, unsaturated fatty acids, calcium uye zinc, uye mavitamini a, b, E uye PP. Kune mhando mbiri dzebhakkwheat: unground (yakazara zviyo) uye (chidimbu chidiki chezviyo). Buckwheat chigadzirwa chakanakisa chekudya: mafuta mashoma uye magiramu zana echigadzirwa ane 100 Kcal. Krupa ine antioxidant zvivakwa. Zvinoenderana nekutsvaga, iyo National Center yebiotechnology ruzivo (MD, USA), buckwheat inokurudzira peristalsis, inoderedza cholesterol, njodzi yeshuga, uye hypertension.
Imwe yekuwedzera inochengeterwa iyo yakareba buckwheat zvimwe zviyo uye kwete kuumbwa, kunyangwe mune yakanyanya mwando.
2. Oatmeal
Kune matatu marudzi eoatmeal:
1 - iyo grits kubva isingarapwe uye inoumbwa nehutachiona uye bran yezviyo zveoat. Izvo zvine mavitamini a, C, E, potasium, magnesium, zinc, uye beta-glucan. Tsvagurudzo yakakurukurwa muBritish Journal of Nutrition chinyorwa muna 2016 inoratidza kuti beta-glucan inonatsa ropa kubva kune yakawandisa cholesterol. Ose yezviyo oats, immunomodulators, kunatsiridza ganda nemvere; Krupa inodzora huwandu hweshuga muropa uye inomhanyisa kugaya.
2 - yakacheneswa kubva kumusoro kwepamusoro, zviyo zvekuzvitutumadza uye zvakabudiswa. Uku kurapa kwakarasika kubva kune zvinovaka muviri, asi zviyo zvinoramba zviri chigadzirwa chekudya uye zvinokanganisa nzira yemudumbu.
3 - porridges yekugadzirira nekukurumidza, kubva kune izvo zvinokuvadza kupfuura zvakanaka, sekuumbwa kwavo, kazhinji kazhinji yakawanda yeshuga uye zvinonhuwira.
Bulgur
Ichi chibage igorosi diki, tsanga inoomeswa nekucheneswa. 100 magiramu echigadzirwa ane 12.3 gramu epuroteni. Vanoramba vari mavitamini C, E, K, beta-carotene, magnesium, mhangura, calcium, potasium, uye iron. Croup inoratidzirwa nenhamba yakakura ye fiber yekudya, inosuka matumbo, inokonzeresa kunwiwa kwevhithamini, uye inowedzera metabolism. Bulgur inosimudzira kuyerera kwe bile, iyo yakanaka kune chiropa.
4. Bhari rinotswanya
ACCA inogadzirwa nezviyo zvisina kupwanywa zvebhari, ine faibha yakawanda. Bhari yezviyo ine mavitamini a, E, C, PP, iron, iodine, potasium, uye phosphorus. Bhari porridge ine anti-kupisa uye diuretic chiito chinobvisa muviri wehupfu.
5. Chibage chinokuya
Zviyo zvegorosi hazvina gluten, asi mavitamini C, E, A, N, tryptophan uye lysine, iron, calcium, magnesium, uye phosphorus. Zvidyo kubva muchibage zvinokanganisa cholesterol yakaderera uye zvinokanganisa dumbu, nduru, uye chiropa. Nenzira, chibage uye gorosi grits zvinochengetedza huwandu hwenzvimbo dzinobatsira kunyangwe patembiricha yakakwira.
6. Quinoa
Quinoa cereal kubva kumuti wemhuri amaranth. Inosanganisira 14% protein uye 64% yemakabohydrate anobatsira. Mu croup ine b mavitamini, folic acid, phosphorus, manganese, potasium, sodium, selenium, uye magnesium. Sekureva kwa2018, inowanikwa pawebsite yeUnited Nations yeChikafu nekurima, quinoa ipuroteni yemhando yepamusoro uye sosi yezvikafu zvine fiber ine antioxidant uye inorwisa-kupisa chiito. Iyo rump inogona kugadzirirwa seyakasiyana divi dhishi, wedzera kune masaradhi uye masobho.
7. Makunakuna
Iyo inogadzirwa kubva yakapwanyika durum gorosi uye kukosha kwehutano pane padyo nepasta, chete pasita inogadzirwa, uye iyo couscous inodziya kana kudira mvura inodzika uye inosimbisa. Kufanana nezvimwe zviyo zvinobva muzviyo zvakakwana, mukoma nemunin'ina vanoderedza mukana wekurwara nechirwere cheshuga chisingaperi uye chirwere cheshuga, anonyora Joanne Slavin, munyori wenyaya "Zviyo zvese uye hutano hwevanhu," yakaburitswa neCambridge University Press. Iyi zviyo ine yakawanda selenium, iyo inoita kuti ive yakasimba antioxidant. Kunze kwezvo, couscous inosimbisa immune system uye inosimudzira mahormone muyero.
Inoshanda zvakare mupunga wegorosi yakasvibira, zviyo zveFricke, zvinogadzirwa negorosi diki rakakangwa ichiri mbeu nyoro, uye zviyo zve rye nebhari.
Iva noutano!