Most grits anobatsira munyika chepamusoro

Makabhohaidhiretsi hadzina vaiona chinokosha chinhu zvokudya, uye izvi imhaka yokuti vanhu vakawanda vadye mhando dzavo "zvakaipa" - makabhohaidhiretsi yakaidzwa chena chingwa, zvihwitsi, mabhisikiti, sugary zviyo, uye zvimwe zvokudya hakuvaki uye zvinodhaka. Kutaura zvazviri, kuongorora kwakaratidza kuti vakawanda chaizvo chikamu zvokudya isu kudya kunogona kukuvadza. Unoparadza yakawanda chikafu pamwe zvinhu izvi kwete chete kuti iwe mafuta, vachateerera kunowedzerawo mukana chomwoyo uye cheshuga. Mukuwedzera, dzinozvigadzirira padanho kwemafuta muropa (anonzi triglycerides), izvo sokunge kutsanya njanji kune mwoyo kurwiswa kana sitiroko. Chinofadza ndechokuti inobatsira dzinongoitika zviyo zvokudya kunogona kubatsira kudzivirira kana kugadzirisa matambudziko akawanda zvoutano.

The mbishi zvigadzirwa yaigadzirwa zviyo, izvo zvinosanganisira zviyo yose, zvinobatsira chaizvo. zveBhaibheri zvakawanda zvinoratidza kuti mbeu iyi inogona kukudzivirira pamatambudziko zvakadai cheshuga, kenza muura, asima, uye cheAlzheimer. Kubatsira dzinongoitika zviyo yagara kuzivikanwa, asi zvinosuruvarisa vari ishoma patafura yedu.

Most grits anobatsira munyika - chepamusoro

Pasinei nokuti furawa ndiro vaiona unuseful kutsanya carbs, zvakaoma gorosi uye furawa vavo vane zvivako zvakasiyana. Tsvaga zvinhu izvi kutengeswa zviri kumbonyanya nyore kana iwe usarega anokunyengerai. Inobatsira furawa inogona nyore kuwanikwa chingwa uye Pasta, asi iva nechokwadi chokuti Chikwata inoti "100 muzana durum gorosi". Terms akadai "multigrain" uye "furawa gorosi" zvinoreva kuti Kuronga yakavhenganiswa chigadzirwa. Paunosarudza yokuchengetera zviyo yose chigadzirwa, anoreva murwiyo uye nechokwadi rose tsanga akarongwa ari pamusoro zvokubikisa pasi. Mumwe batch mangé anofanira ine kanenge 2 kana 3 magiramu kuti faibha.

Gorosi ndicho tsika uye rinowanzoshandiswa muchimiro hwakatsetseka. Ndezvipi zvimwe zvirimwa zvakanaka utano?

rose oats

Otsi kunonyanya akapfuma mune antioxidant chaiyo kuti chinodzivirira mwoyo. Kusiyana gorosi, O zvigadzirwa pamwe nomutengo chinoratidza rose tsanga hakusi chinokosha. Kana oats zviri pamazita zvinhu - zvinoreva chigadzirwa wakaita kubva yose mbeu. Zvisinei, kana ukatenga zvakada zvokudya oatmeal, kunzvenga zvokudya yakakwirira fructose chibage manyuchi. Ongororo dzakaratidza kuti zvokuwedzera izvi kwave panobva nemekiyuri kusvibiswa iri oatmeal. Nezvezvokudya vanokurudzira kuomerera zvatinosiita nyama Porridge, kana kutsvakwa, vachisanganisa nazvo shoma muchero kana uchi. Izvi zvinonyanya kubatsira grits nechimwe munhu, kana iwe hazvipindiri pamwe fillers maturo.

bulgur

In zvigadzirwa zvose umo zvirimowo, riri kuonekwa zviyo yose bulgur, sezvo maindasitiri kubudiswa inogona kubviswa chete kusvika 5 muzana bran. Izvi ndiyewo rinokosha grits vose pasina anosara. zviyo ichi, rinoshandiswa achigadzirira kuti Salad tabulates, ndiro rakanakisisa rine nesimbi uye magnesium.

Rimwe girazi bulgur rine vanenge 75 muzana mafuta (mukuru zvazvingava zuva), uye 25 muzana mapuroteni. chipiriso ichi chinogona kushandiswa salads kana kuwedzera soups, uye iye ari kugadzirira chete maminitsi mashoma.

shava mupunga

Paunosarudza chena mupunga pachinzvimbo Brown, vanenge 75 muzana zvinokurisa ayo, kusanganisira anenge ose antioxidants, magnesium, phosphorus uye mavhitaminzi zviri bran, havawani mu zvaunodya. Unofanira kugara kupa kupfuura zvisvundu mupunga, izvo zvinosanganisira anonhuwira akasiyana-siyana - Basmati uye Jasmine. Most grits unoshanda vakadzi - red uye dema mupunga, vane yakakwirira zviri antioxidants. Kunyange mhuka mupunga zvakare vaiona yaibatsira chigadzirwa zvachiri akapfuma B mavhitaminzi (zvakadai niacin, uye folic acid).

bhari

Kugara kudyiwa rose bhari (bhari Porridge) mukati 5-vhiki nguva kuchabatsira kuti kuderedza remafuta akawandisa nhanho. Unogona kuwedzera akaomeswa kana apricots akaoma mune akagadzirira Porridge uye kushumira sechipiriso divi mundiro. Kana ichitenga, iva nechokwadi chokuti zviri zviyo yose bhari, pane "maparera" umo bran kubviswa. In chimiro ezviyo , tsika iyi inozivikanwa se bhari kana bhari (bhari yakapwanyika).

wose rye

Maererano zvidzidzo, rye ane zvakawanda zvinovaka muviri por 100 magiramu kupfuura dzimwe mhando zviyo. Rine vana nguva yakawanda faibha pane yose gorosi, uye anogona kukupa anenge 50 muzana yenyu zuva Recommended huwandu simbi. Chinetso ndechokuti rye uye furawa rye wakachena muchimiro hadziwanzowaniki ari kutengeswa. zvigadzirwa zvakadaro chete kunogona pana kumisika uye purazi zvitoro. Zvisinei, chinhu chinonyanya anobatsira grits uye rye Porridge ibhuku rakasiyana chibereko rwayo.

Buckwheat

Izvi mhando bota ndeimwe mashoma kuti zvakakodzera chikafu celiac chirwere (panguva imwe chete Quinoa, Amaranth uye mhunga). Izvi zvinonyanya kubatsira zviyo vana, nokuti rine magnesium uye manganese, izvo zvinobatsira kuvandudza pfungwa ushande. Uye zvakanaka kwazvo, nekuti chipiriso ichi kwakakurumbira chaizvo uye akasununguka.

Whole tsanga couscous

nemarudzi vakawanda couscous, izvo zvinogona kuwanika sale, wakaita kubva yakanatswa furawa. Naizvozvo, unofanira chete kuteerera rose-zviyo mhando vari kutsvaka nechipiriso ichi. Rwokushandisa couscous zvakadaro, imi muchagamuchira mamwe 5 magiramu kuti faibha rimwe achishumira.

zviyo

Corn zviyo kwakanakira utano. tsika iyi ndiro rakanaka mavhitamini, magnesium uye phosphorus. Uyezve, zviyo yose kuwedzera inobatsira microflora ari dumbu uye kunogonawo chirwere cheshuga, chemwoyo, uye chisingaperi kuzvimba. Yellow zviyo zvakare dzinoratidzwa mukuru zviri antioxidants. Chii nyore nzira yokushandisa nayo? Zviri pachena, couple. Izvi chigadzirwa kunaka, kunyanya mhando yayo kupatsanurwa kuti microwave yamavira, ane yokuvirisa siyana. Asi zviri nani kutenga Organic zviyo uye kubika navo pachako achishandisa zvake bepa hombodo, kana kuti couple yekare zvechinyakare nzira - iri mundiro.

Zvinofanira kurangarirwa kuti vanenge 40% kuti zviyo zvinoberekeswa dzakachinjwa (GM), izvo vakatorwa kuti vakwanise kuti kukurira yepamusoro mishonga yokuuraya zvipembenene. Kana kutenga, kuteerera mugadziri uye chigadzirwa. Maiziva yakapwanyika zviyo, iro rinoshandiswa dzokubikisa Porridge. Izvi zvinonyanya kubatsira grits vaya vanogona kushandisa dzakawanda dzimwe mhando nokuda gluten kusashivirirana. furawa Corn zvakare sechinhu chigadzirwa utano uye inokurudzirwa achigadzirira kudya kudya zvokudya.

Quinoa

Kunyange zvazviri mbeu, kwete zviyo, Quinoa rine zvakawanda mapuroteni kupfuura dzimwe tsanga. Uyezve, mumwe girazi ichakasangana nezvimwewo zvinhu (anenge matatu migove) rinoumbwa 522 MG ose Omega-3 mafuta acids. mhuri yako unogona kunakidzwa ayo chiedza nutty kunakirwa siyana patafura chisvusvuro. Inogona angapokana kuti ichi ndicho chinonyanya rinokosha Porridge vana pasi gore rimwe, nekuti rine soro uwandu muviri. MuRussia kwenguva refu nguva yakaramba zvishoma-anozivikanwa zvekumwe, asi nhasi zviri nyore yakatengwa chero guru kuchitoro.

Frick

Ichi croup Arab ndiyo yakaderera carb siyana yekare gorosi, iyo ine mana nguva yakawanda faibha pane shava mupunga. Frikoma zviyo kumorwa pavanenge vasiri mamiriro vachiyaruka, uye ipapo zvakakangwa. Dzine zvakawanda mavhitaminzi uye zvicherwa pane dzimwe mbeu. Somuenzaniso, selenium tigutsikane mazviri huru. Kamwe zviyo ichi opinda dumbu rako, zvinoita anoita somunhu prebiotic, anotokonya kukura utachiona utano kuti kubatsira kugaya. Find kutengeswa kunogona kumabvazuva misika chigadzirwa kana pazvinowanikwa muzvitoro zvokudya utano. Sezvo zviri makabhohaidhiretsi mairi yekudyidzana akaderedzwa, chinonyanya inobatsira zviyo zvokudya.

Chokwadi, ongororo iyi hazvigoni kupedzwa. Zvirimwa zvinobatsira chaizvo nokuda kworutivi, uye hanya navo kuzvidzosera hazviiti. Kutaura chii kupfuura anobatsira zviyo munyika, imwe nzvimbo haagoni kunzi. Mumwe nomumwe wavo ane pachavo zvinokwaniswa dzavo uye inogona kurumbidzwa kuti zvinangwa zvakasiyana. Kubva pachena iripo uye chipa bota anotungamirira oats, kupfuura zvimwe zvekumwe uye zvishoma zvakajairika - vhundutsa uye Quinoa.