Isu tese tinowanzo kutarisana nemafungiro akapararira ekuti zvakawanda zvakaputirwa uye semi-zvakagadzirirwa chikafu hachikanganisa hutano hwedu nenzira yakanaka. Asi muhuwandu hwehuwandu hwezvigadzirwa zvehafu-zvakapera pane zvisizvo! Kugadzirira chero ndiro kubva kumarimu kunotora nguva yakawanda. Imwe pre-soak yakakosha! Bhinzi dzemumagaba dzine huwandu hwefiber neprotein sebhinzi dzakaomeswa. Zvisinei, havadi kuwedzera kubika. Paunenge uchitenga bhinzi dzemumagaba, teerera kune iyo ingredient rondedzero uye tenga chigadzirwa neipfupi runyoro rwekuchengetedza. Usati wadya, bhinzi dzomumagaba dzinofanira kugezwa nemvura inoyerera. Ichi chiito chiri nyore chichabvisa munyu wakawandisa - kusvika ku40%, kuti ive chaiyo. Miriwo yakaomeswa nechando inenge inovaka muviri semuriwo mutsva. Mukuwedzera, ivo vakatocheneswa, vakachekwa uye vakagadzirirwa zvakakwana kuti vawedzere kubika. Asi iyo yakareba iyo inochengetwa, zvishoma iyo ine mavitamini nemaminerari. Saka, miriwo yakaomeswa inokurudzirwa kuti ichengetwe kwete kupfuura mwedzi mumwe. Mukuwedzera, zvakanakisisa kupfungaira miriwo yakaomeswa nechando, sezvo mamwe mavhithamini akanyunguduka emvura anoparadzwa panguva yekubika. Majiroji akaomeswa dzimwe nguva anova vabatsiri vakakosha mukurwisa chando-chirimo beriberi! Zviyo zvinogona kuwedzerwa kune zviyo zvakasiyana-siyana, zvinoshandiswa kugadzira yoghurts, sauces uye zvinwiwa. Paunenge uchitenga mabhawa emuesli, kutarisirwa kwakanyanya kunofanirwa kutorwa. Haasi ese mabhawa emuesli ane hutano. Nyatsoverenga kuumbwa kwemavara uye tenga sarudzo pasina zvisingakoshi zvekuwedzera. Usanyengerwa nekushambadzira! Yakanaka kwazvo kana mazuva achishandiswa pachinzvimbo cheshuga mumabhawa. Asi zvakanakira kutsiva shuga nefructose zvine mubvunzo. Panyaya yemakoriyori, mabhawa akadaro haana nzira yakaderera kune mabhawa ane shuga. Kazhinji mabhawa emuesli atiri kutsvaga anotengeswa mudhipatimendi rekudya kwemitambo kana muZvigadzirwa Zvakasikwa. Ramba uchifunga kuti kunyangwe mabhawa emuesli ane hutano nekuda kwehuwandu hwawo hwezviyo uye hurefu hwekudya fiber, achiri akanyanya kuwanda mumakori. Zviri nani kugovera bhari yakadaro muzvokudya zviviri kana kubata shamwari. Dry cereal imhando yerotari. Zvinogara zvichigoneka kuwana ngoro uye ngoro diki yeshuga sekuwedzera kwehuwandu hwakanaka hwefiber nemavhitamini. Edza kusarudza "kurudyi" zviyo. Paunenge uchitenga zviyo zvakaoma, tsvaga idzo mhando umo imwe sevhisi isingapfuure magiramu mashanu eshuga. Kana uchida, unogona kugara uchitenga zviyo zvisina shuga uye wowedzera zviyo zvine shuga kune kuravira kwako. Yogurt chigadzirwa chemukaka chakaviriswa chinoshandiswa zvakanyanya. Vazhinji vagadziri veyoghurt vanoti zvigadzirwa zvavo ndezve "zvakasikwa", hazvina mavara ekugadzira uye zvinotsiva flavour, uye zvine mhenyu lactobacilli. Kutenda kana kusatenda zviri kwauri. Chero zvazvingava, nyatsodzidza mavara: starch, preservatives uye shuga hazvisi mu yogurt. Iyo sherufu yehupenyu ye yogurt inotaurawo zvakawanda - chigadzirwa chepanyama hachigoni kuchengetwa kwemavhiki anopfuura maviri.
2022-11-11