Mushonga wevhu, unozivikanwa nemucheka waro wakatsvuka, wakashandiswa nevanhu kare munguva dzekare. Zvinosuruvarisa, kuzikanwa kwezviyo zvinoderera gore negore, uye vanhu vari kuwedzera kusiya chikafu ichi nekuda kwe pasta, mbatatini, nezvimwewo, kunyange zvazvo zvichibetsera ivo vanonyanya kurasikirwa ne pyshenka. Kuti uwane chikafu chinonaka, zviyo zvinogadzirwa pamukaka, uye zvinoshandisa zvidimbu zvakasiyana-siyana: uchi, mazambiringa akaoma, pungu uye mamwe mimwe miriwo uye michero.
Inobatsira sei millet porridge?
Nutritionists vanokurudzira kudya chikafu ichi kudya kwekudya, sezvo hachibatsiri chete kuzadza muviri nezvinhu zvakakosha, asiwo kunogutsa nzara, uye kunoramba uchinzwa satiety kwenguva yakareba. Izvo zvakasimbiswa nesayenzi kuti croup inokwanisa kukwanisa kubvisa antibiotics, slags nezvimwe zvinhu kubva mumuviri. Tichifunga izvi, zvinokosha kuti tishandise kune vanhu vanogara munharaunda ine unhu husina kunaka.
Nutritional worth of millet porridge:
- caloric kukosha - 130 kcal;
- mapuroteni - 2.8 g;
- mafuta - 3.4 g;
- carbohydrates 16.8 g.
Zvakakosha kufunga kuti simba rinokosha rinogona kusiyana zvichienderana nemishonga yakashandiswa, kureva kuti, croup yakagadzirirwa pamvura kana pamukaka, kana mafuta, shuga, nezvimwewo akawedzerwa.
Inobatsira mishonga yemashire:
- Zvokudya zvakapfuma mu potassium, izvo zvinobatsira kubvisa kudarika kwemvura kunobva mumutumbi, kuisa muitiro wekumanikidzwa uye basa remhepo yemwoyo.
- Tichifunga nezvekuti piragi inoshanda pamuviri, sekudzorera uye inopisa, inobatsira kuishandisa kune vana, pamwe chete nevanhu vanotevera chirwere kana chirwere.
- Mushonga wehutu hwekureruka kunobatsira nekuda kweropa rake, sezvo risingabvumi mafuta kuti achengetwe mumuviri, asi, pane zvinopesana, anoratidza.
- Iko kunewo mhangura iri mundiro ino, iyo inovandudza kusimba kwemasuru uye mapfupa emapfupa.
- Kuumbwa kwemapireti yemapuraneti kunosanganisira zvakawanda zve fiber, iyo inochenesa matumbo kubva kune uturu uye zvimwe zvinhu zvinokuvadza, izvo zvinozobatsira kunatsiridza chirongwa chekudya sechose. Nekushandisa nguva dzose iyo ndiro iwe unogona kubvisa kubvongodza uye kuisa mukana wezinga reku cholesterol muropa.
- Zvinoshandiswa zvakakosha pakurasikirwa kwemafuti yemapuriti ndeyekuvapo kwecholine, iyo inokonzera mafuta metabolism, iyo inobatsira kubvisa pounds mamwe.
Millet kudya
Kusvika iye zvino, kune zvimwe zvingasarudzwa zvekurasikirwa kwemazivi, izvo zvinobva pakushandiswa kwekudya iyi. Iwe unogona kungoisanganisira mu menu yako mapira wehute kana kuti unamatira kune mono-kudya. Nzira yakanakisisa ndeyekudya kunokubvumira kuti uwedzere peji pamwe nezvimwe zvinhu. Muchiitiko ichi, muviri unogamuchira zvinhu zvinodiwa, uye iwe uchatora uremu. Mushonga wehuni inofanira kubikwa pamvura, pasina munyu uye shuga. Muzvinyorwa zvezuva nezuva, unogona kuwedzera miriwo, miriwo nemichero , kunze kwezvokudya zvakagadzirwa nemashizha uye zvinotapira, pamwe chete nemidziyo yekakodhi yemafuta. Nhamba yose yemapireti inofanira kugoverwa mu 4-5 servings, iyo ichakubvumira kuti ubvise nzara. Zvakakosha kutarisa mvura yakakwana, zuva rega roga unoda kunwa zvinenge 2 litita emvura. Zvinotarisirwa kwehafu yeawa isati yadya kudya kunokosha kunwa 1 tbsp. mvura. Iwe unogona kugadzira menyu yako yezuva nezuva iwe pachako, zvichienderana ne
Inenge mapeji ezvokudya pamapurogiramu emashiripiti
- Kudya kwemajeri: kushumira phariji (250 g), apuro kana macrorus.
- Zvokudya zvemasikati: kushandiswa kwekuraira, muto wezvirimwa kana kushandiswa kwemashizha emiriwo.
- Snack: apuro kana citrus, pamwe ne 1 tbsp. pasi-fat-fat yogurt kana yogurt.
- Kudya: kushumira pariji
- Usati waenda kunorara: 1 tbsp. mafuta-yogurt anocheka kana yogashi asina kuzadza.
Kana iwe uchiwedzera mhando yakadaro nemitoro yenguva dzose, ipapo munguva pfupi iwe uchakwanisa kuwana zvibereko zvakanaka.