Mukati
Zviyo zvemangwanani zviri nyore kune avo vari kukurumidza mangwanani uye humwe hunyanzvi hwekugadzirira haudiwe. Vanopikisa chisvusvuro chezviyo vanodavira kuti hapana chinhu chinobatsira mavari, uye ndizvo zvakakonzera dambudziko rekuwedzeredza uremu nezvirwere zvegwara remudumbu. Ngatitorei eout.
Vakazviratidza sei
Zviyo zvemangwanani - kwete chitsva chezana ramakumi maviri nemasere, muzana ramakore rechi21, vanhu vekuAmerican vakashandisa sehwaro hweKudya kwemangwanani kwakaburitswa bran, vachizviisa kune kwavo kuravira nejamu, michero, huchi. Iyi Kudya kwekuseni yaive isingadhuri uye yaiwanika kune ese zvikamu zvevagari, panguva imwechete, inogutsa zvakakwana nzara.
Nhasi iyi porridge inodururwa nemukaka, tinoisanganisa nemichero yakaomeswa, ma berries, nuts, chokoti. Zvikafu izvi zvinogadzirwa nenzira yezvigadzirwa zvemupunga, chibage, uye oatmeal.
Izvo zvakanakira Kudya kwemangwanani zviyo
Izvo zvinogadzirwa nekupwanya zvinhu pasi pekumanikidzwa kwemhepo, zvichikubvumidza iwe kuti uchengete chakakosha chikamu chemuviri, mavitamini, zvicherwa, uye fiber. Mamwe maKudya kwekuseni ekukurumidza kusimudzira kuravira kwekukangwa anozadzwa nemafuta akawanda, pamwe nezvinotapira zvakawandisa, izvo zvinokanganisa kukosha kwecaloric kwechigadzirwa chekupedzisira. Nekuda kwezvakawedzeredzwa zvakadaro, zviyo inzira yakanaka yekudya masangweji ane mafuta kana chikafu chinokurumidza.
Muchibage mune mavitamini akawanda uye E, mupunga wakawanda muamino acids, oatmeal - magnesium, uye phosphorus. Muchero wakaomeswa unopa pectin, iron, potasium, uye nzungu zvine polyunsaturated fatty acids, inodiwa kumunhu wega wega.
payakaipira
Kunze kwepamusoro macalorie zvemukati, kuvapo kwesweets muKudya kwemangwanani zviyo - huchi, manyuchi, chokoreti zvinokuvadza zvakanyanya kune vanhu vanotambura nehuremu hwakawandisa. Flavors uye flavour zvinowedzera zvinoita kuti zviyo zvinakidze kutengazve, kunyanya zvinotapira zvinonaka zvekudya senge vana vezera rekuchikoro.
Mune zviyo zvakagadziriswa, hapana fiber yakakwana, uye mune dzimwe nguva, Kudya kwemangwanani hakuna zvakunobatsira pakushanda kwakakodzera kwematumbo. Hazvizivikanwe kuti zvinokanganisa sei muviri wako ese marudzi ekugadzirisa uye emulsifiers, ayo muhuwandu hwakawanda aripo mune chero kugadzirwa kwechikafu.
Saka chii chaunofanira kuita?
Kufunga nezve kukosha kwakakosha kwezviyo zveKudya kwemangwanani, kuvabvisa pakudya hakuna kukodzera. Pane nguva dzaanonyatsodiwa. Mune ino kesi, gara kumba mhando yepamusoro zviyo - muesli, granola, kana oatmeal. Kana zvichidikanwa unogona kuwedzera michero yakaomeswa, nzungu, kana huchi.