Mukati
Kuderedza uremu kusvika kumakirogiramu mashanu mumazuva manomwe.
Ivhareji yezuva nezuva koriori zvemukati ndeye 880 Kcal.
Vakadzi vazhinji vanodana oatmeal chikafu chavanofarira. Mushure mezvose, ndiye iye anobatsira kurasikirwa nemamwe mapaundi nekukurumidza. Kudya uku kuri nyore uye kuri nyore. Uye zvakare, iyo, pamwe nekuchengeta kwakaringana, inobatsira kwete chete pakurasikirwa nehuremu, asiwo mukuvandudza hutano nekuvandudza muviri.
Kwemazuva manomwe ehupenyu pane chikafu ichi, unogona kubvisa mashanu kusvika gumi asina kufanira mapaundi. Asi, hongu, iwe unofanirwa kunzwisisa: kana yako yakawandisa uremu isiri yakakura, saka haizobhururuka kubva nekukurumidza. Zvese zvinhu zvemunhu.
Oatmeal kudya kunodiwa
Iyi mono-kudya, ndiko kuti, chigadzirwa chimwe chete chinobvumidzwa kushandiswa. Mune ino kesi, oatmeal. Mutemo wakakosha wezvekudya ndeyekuti zvinorambidzwa kudya manheru. Kudya kwemanheru kunofanira kuitika kanokwana maawa mana nguva yekurara isati yasvika. Pakati pezuva, iwe unofanirwa kugara uchinwa mvura yakachena (kwete soda); chiyero chepakati ndeye 4 litita. Asi iwe haugone kunwa porridge pachayo nemvura.
Yakarambidzwa oat flakes ine additives, muesli, zviyo zvemangwanani uye zvigadzirwa zvakafanana. Zvigadzirwa zvakachena chete, zvakasikwa zvinotenderwa. Paunenge uchidya oatmeal, usawedzera chero munyu kana shuga kwairi. Zvezvinwiwa, herbal teas ndiyo yakanakisa sarudzo.
Kuti uderedze huremu pane chikafu ichi chaive chakabudirira sezvinobvira, zvirinani kutanga nedanho rekuchenesa. Uye mupunga uchakubatsira mune ino kesi. Saka, vhiki pasati yasvika oatmeal, kana zvichibvira, zvakakodzera kutaura naye (zvakanyanyisa, kunwa jisi jisi). Yakagadzirirwa zviri nyore: 4 tbsp. l. mupunga unoda kudira 1 litre yemvura, uye wosiya uchibika husiku hwese. Mangwanani, ibike panzvimbo isina kusimba yechitofu chako kusvikira wawana jelly. Zvino tonhodza ndiro iyi uye unwe nedumbu risina chinhu. Mushure meizvozvo, zvinokurudzirwa kuti usadya kwemaawa 4-5. Ipapo unogona kuwana tudyo. Ehe, zvinodikanwa kuti chikafu chakarurama uye chine hutano. Asi zvakakosha kuti usadya kudya kwemanheru mushure maawa mana zuva rekuzorora risati rasvika (sekungofanana neakakosha oatmeal kudya).
Kana chiri chikamu chinotevera chekudzikira uremu, vhiki ino ichashandiswa pane yakachena oatmeal. Zviri nani kushandisa zvidimbu zvidimbu. Izvi zvinoderedza mikana yekusangana nenzara kusvika padiki. Zvinokurudzirwa kudya mazana maviri ezvigadzirwa zvemaawa mashoma, semuenzaniso, pa200, 7-00, 10-00, 13-00 uye 16-00.
kubika madhiri porridges ari nyore. Kune vaviri vavo.
Chekutanga: dururira mvura inovira pamusoro pezviyo husiku, mangwanani yagadzirira kushandiswa.
Chepiri: Birisa oatmeal kusvika pakora (kusvika pamaminitsi gumi nemashanu - zvinoenderana nemugadziri), mvura irikufashaidza.
Oatmeal kudya zvinopesana
Hazvibviri kuonda pamusoro payo kune avo vasingashiviriri kune chero mhando yezviyo.
Zvakare, nyanzvi dzakasimba hadzikurudzire kudya uku kune avo vane hutachiona hwemudumbu uye vane chero chirwere chemoyo. Zvikasadaro, izvi zvirwere zvinogona kutowedzera pane dzimwe nguva.
Zvakanakira kudya kweoatmeal
1. Kubatsira, chekutanga, ndechekuti oats iri mukati mavo, chigadzirwa chinobatsira, umo zvinhu zvakawanda zvinodiwa kuti muviri uchengetwe. Kunyanya, oatmeal yakafuma mune dzakadai hutano mabhenefiti simbi, chromium, magnesium, zinc, nickel. Zvakare pakati pemavhitamini mazhinji aripo muzviyo, vhitamini H. inotora nzvimbo. Iine akawanda pantothenic uye niacin acids.
2. Oatmeal zvakare ine fiber uye amino acids, uye izvi zvinobatsira mukushanda kwakanaka kwedumbu.
3. Kana iwe uchidya, iwe unobatsira muviri wako kubvisa slagging uye zvakasiyana-siyana marara, huso hunova hutano uye hunokwezva.
4. Njodzi dzehutano dzakabatana nekudzikira huremu pakudya kwakaderedzwa.
5. Kurema kunosunungurwa mushe mushe uye zvine mutsindo.
6. Ganda harirasikiki kusimba, asi rinowana kutaridzika kune hutano.
7. Oatmeal inobatsirawo kuwedzera hutachiona.
8. Kunzwa kwenzara neoatmeal kudya hakukwanise kukuita kuti unzwe zvakanyanya, inova zvakare yakanaka bhonasi.
9. Pakati pezvimwe zvinhu, zvakakosha kucherechedza zvinotevera: kana mushure mekudzora huremu pane oatmeal kudya iwe uchidya zvakanaka, mamwe mapaundi anoenderera zvishoma nezvishoma asi zvechokwadi anokusiya iwe.
10. Sezvo gastrointestinal turakiti yakagadziridzwa, uye muviri wakabvisa chepfu. Uye ivo vanobva vawedzera uremu uye, nekudaro, vanovadzivirira kubva pakumuoneka vasingarwadze. Izvo zvinodiwa kusiya chikafu nenzira kwayo, hongu, zvishoma nezvishoma. Rega oatmeal irambe iri musoro wekudya kwako pakutanga kwehupenyu hwako. Wedzera michero, miriwo kamwechete, ipapo puroteni yakaderera-mafuta (mazai, nyama isina ganda), yakaderera-mafuta emukaka uye zvigadzirwa zvemukaka. Muchiitiko ichi, chokwadi iwe unogona kuparadzana nemakirogiramu anovengwa kwenguva yakareba uye, zvichida, kunyange nokusingaperi.
Kukanganisa kwekudya kweoatmeal
1. Izvo zvakaipira zvinosanganisira chokwadi chekuti kushandisa chigadzirwa chimwe chete kunogona kufinha, kunyanya kune avo vasiri vanoyemura oatmeal.
2. Kune vamwe vanhu, chikafu chakadai chinokonzeresa kushomeka kana kumutsa matambudziko emudumbu (kunyanya, iko kuitika kwekuzvimbirwa).
3. Rangarira kuti oatmeal uremu ndeye mono kudya, uye nekudaro haufanire kutorwa nayo! Maximum, iyo oatmeal kosi inogona kuwedzerwa kusvika kumazuva gumi. Uye ipapo hazvikurudzirwe kuita izvi. Hongu, pasina mubvunzo, oatmeal yakafuma mune yakaoma yezvinhu zvinobatsira. Asi panguva imwechete, chigadzirwa ichi chine phytic acid. Iye, achiunganidza mumuviri, anokwanisa kutanga kuburitsa calcium kubva mairi.
4. Paunenge uchirasikirwa nehuremu pane chikafu ichi, zvinokurudzirwa kuti uwedzere kutora vhitamini-mamineral yakaoma kutsigira muviri. Mushure mezvose, kudya kwakadai ndiko kumanikidza kwaari.
Kudzokorora kudya kweoatmeal
Nyanzvi dzesainzi dzinokurudzira zvakasimba kudzokorora kudya kweoatmeal mazuva gumi nemana asati apfuura. Kana iwe uchida kurasikirwa uremu paoatmeal, uye iwe uchida kudzikira huremu hushoma, kurumidza kutarisa zvimwe zvekudya izvo zvinosanganisira oatmeal, asi izvo zvakasiyana zvakanyanya maererano nesarudzo dzekudya.