1. Izvo zvakagadzirirwa pasina kupisa kwekupisa, kubva kumbeu yakasvibirira, izvo zvinoreva kuti vanochengetedza kusvika pakakwirira zvinhu zvose zvinobatsira zvechigadzirwa chepakutanga, chakaiswa nemasikirwo. Kunyange kana mbeu dzakaomeswa dzisati dzakuya, izvi zvinogara zvichiitwa pakupisa kusina kupfuura 30-40 degrees, saka nut pastes yakakodzera kunyange kune vekudya mbishi.
2. Izvo zvakanyanya kwazvo muprotein, chigadzirwa chine hutano hwepamusoro, chikafu chechokwadi chepanyama, chinwiwa chesimba uye multivitamin!
3. Inokurumidza kuzara, asi panguva imwechete inosiya mudumbu usina chinhu uye inochengetedza muviri chiedza, iyo inonyanya kukosha kune vatambi. Chipunu chimwe chinokwana kugutsa nzara yako.
Iyo peculiarity ye nut butter ndeyekuti hazvigoneke kuibika kumba pasina kushandisa michina yehunyanzvi, saka unogona kuitenga chete muzvitoro zvine hutano zvekudya.
Mhando dzakasiyana dze urbech uye zvimiro zvayo
- inoonekwa seyakajairika uye imwe yeanonaka kwazvo. Iyo rekodhi inobata mapuroteni ane hutano, ine mafuta ane hutano, inovandudza kushanda kwegastrointestinal turakiti, ine kupfava uye anti-inflammatory effect.
- inewo mapuroteni akawanda, saka inonyanya kufarirwa nevatambi. Mukuwedzera kune mapuroteni, ine zvakawanda zvevhitamini E, calcium, magnesium, phosphorus uye zinc. Inowedzera immune immune uye ine antioxidant properties.
- inovandudza basa rehuropi, inonyaradza uye inozorodza hurongwa hwemagetsi, inovandudza hutachiona, uye, zvechokwadi, ine mafuta ane utano, zvinoreva kuti inobatsira kusimbisa hurongwa hwemwoyo.
- ine iron, selenium, inovandudza kushanda kwegastrointestinal turakiti, inobatsira kudzivirira anemia uye inosimbisa hurongwa hwemagetsi. Kurumidza kudzorera muviri mushure mekurema kwemuviri.
- inobva oleic acid, manganese, magnesium, phosphorus uye kunyange tryptophan. Ndicho chikonzero inovandudza mafungiro, ine anti-inflammatory uye antioxidant properties. Inonyaradzawo hurongwa hwetsinga zvakanaka.
- shasha muhuwandu hwecalcium, inoita kuti mapfupa, mazino, bvudzi uye zvipikiri zvive zvakasimba uye zvakasimba. Inobatsira kuvaka mhasuru, ine simba rekusimbisa zvakazara, inobvisa chepfu uye chepfu kubva mumuviri nekuda kwekushomeka kwelaxative effect.
- maererano nedzimwe shanduro, iyi ndiyo yekutanga urbech yakagadzirwa muDagestan, uye ndiyo inonyanya kudhura. Vafudzi vaigara vachiitora, pita chingwa nemvura navo. Uye zvokudya zvitatu izvi zvakavabatsira kuti vagare vaine nzara zuva rose. Flax Urbech inoderedza cholesterol, inovandudza maziso, inovandudza hutachiona, inosimbisa majoini nemarunda, inovandudza zvakanyanya mamiriro eganda, uye inobatsirawo kuchenesa muviri zvinyoro.
- iyi ndiyo inonyanya kuzivikanwa peanut butter, iyo vanhu vakawanda vanofarira kuparadzira pane toast. Nekudaro, isu tinokupa zano kuti uverenge nekuchenjerera izvo zvinongedzo pane yekurongedza, nekuti trans mafuta uye zvinochengetedza zvinowanzowedzerwa peanut butter. Zviri nani kusarudza vagadziri vanovimbwa. Nzungu, uye saka urbech kubva mairi, ine polyphenols - antioxidant zvinhu. Nokudaro, pasta, inodiwa nevateveri vose vezvokudya zvemafashoni, inewo anti-cancer properties.
- zvakare isingadhuri, asi isinganyanyi kubatsira. Iinewo polyunsaturated fatty acids uye mavitamini akawanda.
- urbech kubva mhodzi dzehemp, imwe yeinonyanya kutengesa urbech pamasherufu eeco-zvitoro. Iri muchikamu chemutengo wepakati, asi maererano neprotein content haisi yakaderera kune nuts. Mbeu dzehemp zvakare dzakapfuma mucalcium, iron, phosphorus, manganese uye zvimwe zvidiki uye macroelements, saka hemp urbech inovandudza immune system, inobatsira kudzivirira anemia uye inosimbisa musculoskeletal system.
- nekuda kwehuwandu hwemafuta acids inoderedza cholesterol mazinga. Yakapfuma muvhitamini, inovandudza immune system.
- yakanakisa detox chigadzirwa nekunhuhwirira uye kuravira kwekokonati. Nekuda kweiyo yakakwira yelauric acid, zvakare inoderedza cholesterol mazinga, uye nekuda kwehuwandu hwehuwandu hwekudya fiber mukuumbwa, inonatsa zvinyoro nyoro muviri wehupfu uye chepfu. Zvakakosha kucherechedza kuti chete pulp yekokonati inoshandiswa pakugadzira kwayo.
- inenge iine zinc mune yayo yakachena fomu. Iyi paste ine antiparasitic effect, inovandudza maziso, inobvisa zviratidzo zvekuora mwoyo, inosimbisa hutano hwevarume uye inonyaradza hurongwa hwekutya.
-Inonyanya kubatsira kune zvirwere zvegastrointestinal turakiti, mukaka rukato unonyanya kubatsira pachiropa. Iyi urbech inogona uye inofanira kushandiswa panguva ye detox kana chimwe chezvinangwa zvako chiri chekuchenesa nekuchengetedza chiropa chinoshanda.
- iyi idura rechokwadi revhithamini nemaminerari. Maererano nouchenjeri hwokuMabvazuva, kushandiswa kwayo “kunogona kurapa chirwere chipi nechipi kunze kworufu.”
- inovandudza hutano hwekurara, ine antiparasitic properties, inosimbisa immune system nekuda kwehuwandu hwevhithamini yakawanda (A, C, D, E) uye kutsvaga zvinhu (iron, calcium, magnesium, potassium, etc.).
Sezvauri kuona, kune akati wandei emhando dzeurbech, uye ese ane akasiyana zvivakwa, saka kusarudza zvaunoda hakuna kuoma. Ndinoda kucherechedza chokwadi chekuti nut paste ane hupfumi hwakanyanya uye hwakasiyana kuravira. Uye kana iwe usingade kuravira kweimwe rudzi rwenzungu, izvi hazvireve kuti urbech yakagadzirwa kubva kune idzi nzungu ichakusiya iwe usina hanya.
Zvakasiyana, zvinofanira kutaurwa nezvazvo nzira dzekushandisa urbech. Heano gumi ezvakanakisa sarudzo:
1. Paridza chingwa kana chingwa chezviyo
2. Sakanidza neuchi muchiyero che 1 kusvika ku1, kuwana chikafu chinonaka kwazvo, chinotapira uye chinotapira, icho chichava kuwedzera kwakanakisisa kune porridge, smoothies kana ndiro yakazvimiririra. Iyi iine multivitamin ine simba, saka usawedzere.
3. Wedzera cocoa kana carob kumusanganiswa weurbech uye uchi uye uwane chocolate chaiyo paste, iyo isiri yakaderera mukuravira kune "nutelella", uye kunyanya maererano nemabhenefiti.
4. Wedzera kune yemiriwo saladhi sechipfeko
5. Pane 1 tbsp. mangwanani sevhitamini yekuwedzera
6. Wedzera kune smoothies uye bhanana ice cream kune mamwe mapurasitiki epurasitiki, creaminess uye, zvechokwadi, kunaka.
7. Wedzera kune porridge (somuenzaniso, oatmeal)
8. Wedzera kune michero saladi
9. Ita Urbech mukaka nekusanganisa 2-3 tbsp. urbecha uye 1 girazi remvura. Aya ndiwo akaenzana zviyero: iyo yakawanda nut paste, iyo creamier, yakawedzera uye yakapfuma mukaka unobuda. Iwe unogona kuishandisa mune zvakabikwa zvinhu uye smoothies.