Mukati
Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.
Ivhareji yezuva nezuva koriori zvemukati ndeye 460 Kcal.
Chishamiso broccoli kabichi inosimudzira inoshanda kuonda uye inogutsa muviri nezvinhu zvakawanda zvinobatsira. Pahwaro hweizvi, vezvehutano vakagadzira nzira yakasarudzika yekuderedza uremu. Chikafu chebroccoli chinofanira kuteverwa kwemazuva gumi. Munguva iyi, unogona kutyaira kusvika ku10 kg. Tarisiro dzakadai dzinonakidza, handizvo here?
Broccoli chikafu chinodiwa
Kutanga, ndinoda kugara panhoroondo ye broccoli. Zvinoenderana nesainzi data, iyi yemuriwo tsika yakazozivikanwa makore zviuru zviviri apfuura uye yakatanga kuoneka muRoma yekare. Vakanga vari vaRoma avo vakatumidza ichi chipo chechisikigo. Mushure mekuziviswa kweRoma senyika, vagari vayo vakatanga kurwa hondo dzakawanda kuti vakunde nyika nyowani. Kuti vazadzise zvinangwa izvi, vaRoma vakaronga kukomba maguta nemisha. Pane imwe nguva vakagumburwa pamusha uye vakafunga kuti hazvingavanetsi kutora nzvimbo ino. Asi mauto haana kuziva kuti vaizofanira kumirira kwenguva yakareba sei. Mwedzi nemavhiki zvakapfuura, asi vaRoma havana kukwanisa kuzadzisa hurongwa hwavo. Vakashaya kuti chaive chii nyaya. Mushure mezvose, vagari vemusha vaifanira kunge vasina chikafu chakasara kwenguva yakareba, nekuti nzira dzese dzinoenda kuminda nekumafuro dzakavharwa. Sezvakazoitika, chikafu chega chevarimi chaive broccoli, iyo yaigona kukura mune chero mamiriro uye kubereka michero gore rese. Ichi chirimwa chemuriwo chigadzirwa chine hutano zvachose, kunyangwe iine yakaderera macalorie zvemukati (mu2 g - anenge makumi matatu emagetsi mayunitsi) Kabichi yakapa vanhu vakakombwa simba uye simba, saka vakasimudza. Nekuda kweizvozvo, vaRoma vakadzokera shure nekuremekedza moyo murefu uye hushingi hwevagari vemusha.
Kana kumberi kunyanya maItaly akarasikirwa nehuremu nerubatsiro rwebrokoli, saka munguva pfupi yapfuura hunyanzvi hwakave hwakakurumbira pakati pevaAmerica. Zvino, sekuziva kwako, broccoli inobatsira maEuropean kuti vateterere. Vakakurumbira vanhu, vamiririri vekuratidzira bhizinesi uye vezvematongerwo enyika vari kuwedzera kutendeukira kuchishamiso miriwo. Sezvauri kuona, iyo yepamusoro yenzanga inofarira mbichana bhajeti kune anodhura madhiragi nemaitiro anoitirwa kuumba muviri.
Chikafu chebroccoli chakakamurwa muzvikamu zvinoverengeka. Mazuva maviri ekutanga iwe unofanirwa kucherechedza hutongi Nha. 1, zuva rechitatu nerechina - Nha. 2, rechishanu nerechitanhatu - Nha. 3, rechinomwe nerechisere - Nha. .
Mamiriro No. Iye zvino unofanirwa kudya broccoli uye huku yakabikwa.
Pakati pehurongwa # 2, idya broccoli nemimwe miriwo.
Regime nhamba 3 inotora kushandiswa, kuwedzera kune chishamiso tsika, kefir uye yakaonda nyama yemombe.
Mamiriro Nha. 4 inokutendera iwe kuti uwedzere chingwa che rye kumenyu.
Zvichienderana nehurumende nhamba yechishanu, iwe uchiri kuda kudya hove.
Zuva rega rega iwe unofanirwa kuronga kudya katatu uye kudya zvine mwero, uchikanganwa nezvechikafu maawa mashoma usati warara.
Kana chiri chikamu chekumwa che broccoli chikafu, iwe unofanirwa kunwa yakawanda yakachena mvura, uyezve nguva nenguva, yakaderera-mafuta yakakora mukaka zvinwiwa pasina zvinowedzera. Iwe unogona dzimwe nguva kunakidzwa netii kana kofi, asi usina shuga. Inokurudzirwawo kuramba zvinotsiva shuga. Kudya munyu kunotenderwa, asi zvine mwero.
Sezvauri kuona, haufanire kudya kabichi wega. Menyu yezvikamu zvakasiyana zvekudya zvinosanganisira hove, nyama isina mafuta, mbatatisi, chingwa, mimwe miriwo, akasiyana mahebhu, kirimu yakasviba, mafuta omuorivhi. Inokurudzirwa kuomerera pamenyu pazasi, pasina kushandura iwo marongero enguva uye kudya. Zvikasadaro, iwe unogona kuita kuti chikafu chisanyanya kushanda.
Mamiriro № 1 (mazuva 1 ne2)
Kudya kwemangwanani: 200 g ye broccoli yakabikwa kana yeutsi; Nhema tii.
Kwekudya kwemasikati: kusvika ku150 g yeiyo yakabikwa huku yekucheka uye 100 g ye broccoli yakabikwa.
Kudya kwemanheru: 250 g ye broccoli yakabikwa kana yakabikwa; Nhema tii.
Mamiriro № 2 (mazuva 3 ne4)
Kamangwanani
Kwekudya kwemasikati: 150 g broccoli, yakabikwa ne 1-2 matomatisi uye hafu yeanisi.
Kudya kwemanheru: inodzokorora kudya kwemangwanani kwezuva iro.
Mamiriro № 3 (mazuva 5 ne6)
Kudya kwemangwanani: saradhi ye100 g yemombe yakadzika-yakabikwa yakabikwa uye yakaenzana ye broccoli, yakarongedzwa nekamushoma kirimu yakasviba yemafuta mashoma.
Kwekudya kwemasikati: 200 g yenyaya yakabikwa broccoli.
Kudya kwemanheru: 150 g yemombe yakabikwa kana yakabikwa isina mafuta.
Mamiriro № 4 (mazuva 7 ne8)
Kudya kwemangwanani: 2 mazai akabikwa; 100 g yakabikwa broccoli uye nhema tii.
Kwekudya kwemasikati: broccoli-yakavakirwa muto (kuigadzirira, wirisa inenge 300 ml yemafuta epasi ane mafuta mashoma, wedzera 100 g yechishamiso kabichi uye zvishoma parsley kwairi).
Kudya kwemanheru: 1 tomato; 2 zvidimbu zvechingwa che rye; 100g yakabikwa kana yakabikwa broccoli.
Mamiriro № 5 (mazuva 9 ne10)
Kudya kwemangwanani: 100 g yakabikwa broccoli uye 2 karoti, zvakare yakabikwa.
Kwekudya kwemasikati: 100 g yehove dzakabikwa uye huwandu hwakaenzana hwebrokoli, yakabikwa isina kuwedzera mafuta.
Kudya kwemanheru: imwe mbatatisi yakabikwa mujekete, pamwe ne200 g ye broccoli yakabikwa.
Contraindications kune iyo broccoli chikafu
- Pasina mubvunzo, chikafu chakavakirwa pa broccoli chinopesana kana paine kusashivirira kwechigadzirwa ichi.
- Izvo hazvikurudzirwi kugara pairi pazvirwere zvemudumbu nepancreas, zvegastritis (kunyanya inoperekedzwa nekuwedzera acidity yemudumbu), kune vakadzi vane pamuviri, panguva yekuyamwisa, vachiri kuyaruka uye nevanhu vezera.
Zvakanakira iyo broccoli chikafu
- Izvo zvakakodzera kuti utarise kune iko kusahadzika kunobatsira kwe broccoli pachayo. Ndosaka achinzi mambokadzi wemhuri yekabichi. Iyi kabichi ndechimwe chezvinhu zvisingawanzo zvekudya zvine huwandu hwakawanda hwezvakakwana. Broccoli ine nzvimbo ye lysine, threonine, isoleucine, valine, leucine, methionine uye nezvimwe zvakakosha amino acid zvikamu. Ivo havangori chete ekudzikisa uremu, asi zvakare vane hunhu hunobatsira kumuviri, kurwisa kusati kwasvika kukwegura kwemasero, kuwedzera nguva yehudiki uye runako. Zvakare, kuumbwa kwebroccoli kune mhedzisiro pane shwashwa uye mitsipa yeropa, zvichisimbisa mukusimbisa kwavo. Nenzira yechisikigo, chirimwa ichi chinosuka ropa rezvinhu zvinokuvadza.
- Uye zvakare, kuvapo kwe broccoli mukudya kunobatsira kugadzirisa metabolism, iyo inobatsira kuchengetedza huremu mushure meiyo nzira yekudya.
- Broccoli inobatsira kudzivirira zvakanyanya uye kunyange zvisingarapike zvirwere. Iine chinhu chakadai sulforaphone, chinotadzisa kukura kwemasero ekenza.
- Hunde yemuti uyu zvakare inorwisa maronda emudumbu, gastritis, cataract nemamwe matambudziko mazhinji ehutano.
- Saka chikafu chebroccoli chinosimudzira zvese zvinoonekwa nekudzikira uremu munguva inokurumidza uye inosimudzira muviri. Iyo hunyanzvi hwakanyatsoenzana nekuvapo kwezvinhu zvekudya mairi. Naizvozvo, kana iwe ukasagara pachiri, iwe unozogona kushandura iyo nhamba pasina kunetseka kwemuviri.
- Pakudya, munhu anoramba akasimba uye aine simba (rangarira vagari vemusha wekare weItaly).
- Kurarama pakudya hazvidi kutsauka kubva pane yakajairwa nguva, zvinokutendera iwe kutamba mitambo uye chengetedza yakajairika mamiriro epfungwa.
Kukanganisa kwekudya kwe broccoli
- Kunyangwe paine hunhu hwakawanda uye ongororo dzinoyevedza pamusoro pekudya kwebroccoli, havazi vese vezvehutano vanoitsigira nekuda kweayo akadzika macalorie zvemukati.
- Nyanzvi dzinokurudzira kuti avo asi zvakadaro vasarudze kushandura muviri ne broccoli vatore rimwe vhitamini nemamineral yakaoma uye vasaramba vachidya zvinoenderana nemazano akataurwa kwenguva inopfuura yakatarwa.
- Zvakare, tichitaura nezvezvakaipira zveiyi nzira yekushandura chimiro, zvakakosha kuziva kuti havazi vese vanofarira kuravira kwemuriwo uyu. Kufunga nezve chokwadi chekuti zvakafanira kuishandisa kunyanya kwemazuva gumi, zvinogona kuoma kuunza zvinoyemurika kuedza kushandura muviri kusvika kumagumo.
Kudzorerazve pane broccoli
Kudzokorora kudya kwe broccoli hakuratidzwe kwemwedzi miviri inotevera.