Takazviongorora pachedu uye nekuraira vamwe: nei nyanzvi dzichida crispbread

Chinyorwa chinokwezva "chigadzirwa chine hutano" pane yakajeka kuputira, inonaka crunch - izvi zviyero zvakakwana kusarudza chingwa? Kwete! Nutritionists, endocrinologists, vanovaka nezvezvoutano uye varairidzi vekusimba vanoshandisa zvakasiyana parameter. Nekubatsira kwevanyanzvi, vapepeti vevashandi veCalorizator.ru vakasarudza kutsvaga kuti ndechipi chingwa chakanakisa, uye vakawana mhinduro chaiyo kumubvunzo uyu nekuwongorora maonero evanyanzvi.

Sei uchinzwa nzara mukudonha

Panopera mwaka wezhizha unodziya uye mwaka wekutonhora unotanga, vanhu vazhinji vanodya zvakanyanya. Yana Prudnikova, nyanzvi yezvokudya - gastroenterologist, Nhengo yeNational Association of Dietitians uye Nutritionists yeRussia (@ dr. Prudnikova), anotsanangura chiitiko ichi, icho chine njodzi kumunhu uye hutano:

“Kunotanga kusviba, iyo hormone melatonin, iyo inogadzirwa murima, inotanga kugadzirwa kare, nokudaro mamiriro ebiorhythm anoonekwa mumunhu: kukotsira, kuneta, kunzwa nzara. Chii chaunofanirwa kuita kuti usazowana mamwe mapaundi? Kudya chaiko ndechimwe cheakakosha mapoinzi. Chingwa crisps chave chigadzirwa chakakurumbira, kunyanya muhuremu hwepasi. Vanhu vanowanzovatsiva nechingwa. Zvinoita here? Hongu unokwanisa! "

Asi pane imwechete yakakosha nuance - kwete ese chingwa anobatsira zvakaenzana. Nutritionists, endocrinologists, uye varairidzi vemuviri vanobvumirana neichi chirevo.

Paridza kurongeka

Endocrinologist Marina Berkovskaya (@doctor_abaita) anoratidzira kutsiva chingwa chena nechingwa uye, pasina kumirira kuwanda kwemibvunzo kubva kune vanyoresa "chii chaicho chaunokurudzira", anodana Dr. Korner.

Nei chiremba ane mukurumbira paWebhu, mumashoko ake ega, achinyanya kuda aya makeke echingwa?

• Kutanga, kune yakajeka gadziriso (inogara iri kubva 2-5 inonzwisisika mazita);
• Kechipiri, kune akasiyana siyana ezvinofarira;
• Chechitatu, nekuda kwekuti izvo zvinovaka uye zvisina zvachose zvinovaka muviri (15-30 kcal pachingwa), zvakare zvine mhepo uye kwete zvakaoma, sevamwe vazhinji vagadziri; ⠀
• Chechina, Dr. Korner is a great source of dietary fiber (13 g / 100 g), mamwe acho akasimbiswa nemavitamini, uye kana munyu ukawedzerwa, saka inofanirwa kuve iodized uye irimo mune zvidiki zvishoma kusimbisa kuravira.

"Kazhinji, yakadaro endocrine-zvinovaka muviri ecstasy", - inopa ipfupi, asi ine hunyanzvi tsananguro yaDr Korner inyanzvi inovimbwa nevanhu zana nemakumi mana. 

“Mukati mezvokudya zvangu, ndakafunda kuumbwa kwechingwa chose chiri pasi pano. Uye unozivei? Ndiri kushamisika nemoyo wese kuti mu99% yemakesi shuga, mbiriso uye hupfu zvinowedzerwa kune zvese zvingwa nekuda kwechimwe chikonzero, "Tanya Mint, mudzidzisi wekusimba uye nyanzvi yepfungwa (@tanyamint) anogovera ruzivo rwake. "Nehurombo, kazhinji muzvigadzirwa zvakanyorwa" zvinobatsira "uye" chikafu "chikafu chacho chiri kure nekunaka, chenjera," anoyambira waanoshanda naye, mudzidzisi Nastya Korneenko (@tochkab). 

Nzira yekusarudza yakanaka crispbread

“Chingwa chinofanira kuve chinoumbwa nema carbohydrate anononoka (kureva kuti akagadzirwa kubva muzviyo zvakakwana) kupa simba rinogara kwenguva refu nekusimbisa simba. Inogona kuve ne: munyu, vhitamini uye zvicherwa zvivakwa, majisi ebheri.

Havafanirwe kunge iine: mbiriso, furawa, shuga, starch, zvinodzivirira, zvekunaka zvekugadzira,

Chiremba Renat Khayrov (@ doctor.khayrov) anoomerera kune maonero akafanana, mushure mekuyedzwa kwega kwemhando 5 dzechingwa (china kubva kune mashanu chigadzirwa chine hutano chaisanganisira hupfu - zvese zviri zviviri premium uye zvakachipa yakapedzwa hupfu, pamwe neshuga, mbiriso nehupfu hwemukaka. ) anovimbwa chete nezvigadzirwa zvechiratidzo chaDr. Korner: “Chokutanga, zviri pachena kuti iyi itsanga yakadzvinyirirwa, iri nani zvikuru kupfuura upfu, uye mairi chete makomborero ose ezviyo anochengetwa. Chechipiri, kuumbwa kuri nyore sezvinobvira. Iyo haina mbiriso, flavour enhancers, shuga, hupfu kana gluten. Kana iwe usingashiviriri kana uine maitiro ega kune gluten, izvi zvakakosha. “

Alina Sidelnikova (@bez_moloka), munyori wezvakawanda zvekubika kune vanorwara nehutachiona, anopangirawo kudya chingwa chezviyo chakazara achiti: “Zvese zvakanaka zvirimo mugoko rezviyo, rinobviswa ropihwa mhuka. Nayo, chigadzirwa chinodzikira nekukurumidza, hachipe hunyoro hwakanaka, zvinotora nguva yakareba kuti ubike nekubika pane neupfu hwakatsetseka (hwakanatswa). Zvisinei, zviyo zvakakwana zvinononoka makabhohaidhiretsi ayo anotipa isu "refu" simba. Zvingwa zvakatsvukisa zvakadaro zvinobva kuna Dr. Korner uye, sezvandakadzidza izvozvi, kubva kuna Jr. Korner mini chingwa chevana. "

Mission Inogoneka: Kurarama Gluten Yemahara

Chimwe chezvikonzero zvakakosha zvekudzivirira chingwa kutapukisa zvine gluten. “Kusashivirira kwechokwadi kweguteni hakuwanzoitika, zvisinei, kunyangwe kuvarwere vasina kusashivirira, gluten uye gliadin zvinokanganisa kugaya kweparietal mumatumbu, izvo zvinokuvadza miviri yedu. Zvakare, aya mapuroteni muhuwandu hwakawanda anowedzera ura kukwana, semhedzisiro yezvinhu zvisina kugayiwa zvakakwana zvinopinda muropa uye zvinokanganisa immune immune, semugumisiro wekuti huwandu hwezvirwere zvehutachiona uye hutachiona hunowedzera, "anotsanangura endocrinologist Olga Pavlova (@dia_dietolog_olga_pavlova ) uye inoratidza kutsiva chingwa nechingwa chisina-gluten.

Vimba asi tarisa!

Allergy kune gluten haina zera miganho uye inoitika kune vese vakuru nevana, saka vanaamai vane hanya havaganhurwe kune ekuverenga mavara. "Zvese Dr. Korner mini-chingwa chevana hachina gluten, uye nhamba yakati wandei yemhando pakati paDr. Korner mikate hombe hainawo gluten uye ine chinyorwa chakakosha," anodaro Alina Sidelnikova. Iyo blogger yakakurumbira haingopa chete vanyoreri kuti vafonere uye vanyore kumugadziri kana vaine kusahadzika kudiki nezve izvo zvemukati zveguten, asi zvakare vanovaitira muenzaniso.

“Ndakumbira magwaro kubva kukambani yezvakashandiswa. Aya macrispbreads akaedzwa nevepasirese yakafemerwa marabhoritari STYLAB, iyo inonyanya kugadzirisa zvakasara zvezvinokonzera mukudya, "anovimbisa Alina Sidelnikova.

“Ini ndinokurudzira kuedza kweavo vane allergies kana atopic dermatitis, bvisai gluten yese kwemasvondo 2-3 mugoona zvinoitika. Hazvizonetse, nekuti @drkorner ane zvekudya makumi maviri zvisina guteni, chatinoda zvikuru ndeye chia-mhodzi uye mupunga weflakisi-wakasanganiswa nemupunga, langauer). Chirevo chake "Hapana chingwa kumba, asi haisi nhamo" yakanaka, asi vanhu avo vachangobva kudzidza nezve yavo yeutachiona hwezvirwere vanogona kuwana zvakaoma kujaira kusadya chingwa.

Nzira yekubvisa sei kushuva kwechingwa

Nutritionist Anastasia Gübner (@ nastya.gyubner) anopa nzwisiso diki yepasirese nezve mahormone uye anobatsira kukurira dambudziko iri: Izvo zvakare zvinowoneka kana iwe uchidya chikafu chinonaka, uye kana chikafu icho chaunoda kwauri chakarambidzwa, saka kune "kusuwa" - kushuvira mabhanzi nechingwa.

Zuva mune kushushikana, maviri mukunyungudika, uyezve kushushikana kwepfungwa kwakaunganidzwa, chimwe chinhu chakakanganisika iwe ukapunzika. Nzira yekubuda muketani "kurambidza - kusuruvara" ndeyekutsvaga chinotsiviwa. Ndakazviwana uye ndinokuraira! Ini ndakachinjanisa yangu yakajairwa pn-huku sangweji kune gluten-isina Dr. Korner. Ini handioni imwe nzira yangu. "

Chingwa Chakanakisisa Recipes: Kune Vegans uye Zvimwe

Kuzivisa mabheseni eTop 5 kubva kune anoona nezvehutano, chiremba Alexandra Fomina (@sasha_bewell). Kana iwe zvakare uchida kutambanudza nekuisa imwe pamusoro peimwe: chengeta uye dzokorora!

Hwaro hwesangweji hunogara hwakafanana - Dr. Korner.

1. Curd cheese + shrimps + arugula
2. Hove dzvuku + cucumber + magirini
3. Curd cheese + zucchini + magirini + zai
4. Chickpea peta nemiriwo + walnuts
5. Sipinachi + tomato + zai + avocado

Wepamusoro 3 Vegan Chingwa Supplements kubva kuNutritionist Anna Kirosirova (@ahims_a)

1. Tofu gungwa pâté: Tofu, nori, chipunu chemafuta avocado, soy muto uye whisk mune blender. Izvo zvinoitika zvinongo bhomba zvinonaka.
2. Avocado: ingo pusha neforogo, mwaka nemunyu uye mhiripiri uye wapedza.
3. Cashew Cream Cheese: Soak cashews husiku hwese, rova ​​mu blender nemvura shoma, juisi remoni, pini yeshuga rekokonati uye munyu.

Chingwa chinotapira mabikirwo

"Iyi ndiyo Cannon": chikafu chekudya chamangwanani kune avo vane zino rinotapira kubva kuna Alexandra Krylova, mudzidzisi wezvehutano (@moya_sasha).

• chingwa chebhakkwheat Dr. Korner;
• shuga-isina peanut butter;
• bhanana (panzvimbo payo iwe unogona zvakare mahabhurosi);
• coconut flakes pamusoro;

Vhidhiyo recipe "Strawberry cheesecake isina kubheka" naMikhail Martynov (@martynoff_me):