Uchi ihwohwo hunofadza hunhu hwemhuka hunowedzera mune zvinhu zvinobatsira. Zvinyorwa zvavo zvinosanganisira mavitamini B , C, PP, enzyme dzakasiyana-siyana, mafuta anokosha, minerals - zvinopfuura 300 zvinoshandiswa zvinoshandiswa. Kubva munyaya ino iwe uchanzwisisa kuti caloric inokosha yeuchi chii, uye kuti ungashandisa sei kuti uwedzere kurasikirwa.
Caloric zvine huchi
100 magiramu ezvakaberekwa zvikwereti zvinokwana 327 kcal. Izvi zvinenge zvakafanana nechingwa chegorosi kana mukaka wakanyungudutswa - chete mukusiyana kwezvokudya izvi, uchi huri hutano hwakanaka.
Haisi chakavanzika chokuti uchi ane nhamba zhinji yemarudzi. Saka, somuenzaniso, linden chiedza uye maruva mauchi ane mazana anopfuura 380 makorikori, asi mhando dzakasvibirira kubva mumakwenzi anowedzera mumakorikwi anogadzirwa - kubva 390 kusvika 415 kcal.
Zvisinei, hukuru hwehuori huri huchi hunopa fructose, uye kwete shuga, naizvozvo chigadzirwa ichi chinobatsira kune utano.
Mangani emakoriori ari mupu yeuchi?
Hasi imba imwe neimwe ine kikani duku duku, saka zviri nyore kutarisa kukosha kwechiri, uchienzanisa nemapuni (pasina slide):
- mune teaspoon inogona kukwana 8 g yezvakagadzirwa, uye calori yehuwandu hwechiyero chakadai 26 kcal;
- mune pepuni yakakodzera 17 g yeuchi, uye iyo caloric inokosha 56 kcal.
Kuti uwane zvakanyanya uchi, usambozviisa muhuni inopisa - kubva kunzvimbo dzakadzika (zvinopfuura 60 degrees) dzakawanda zvezvakanaka zvayo zvinoparadzwa.
Ko uchi hunotibatsira sei kuderedza uremu?
Uchi hunobatsira amino acids, vitamini uye minerals zvinobatsira kuchenesa kunatswa kwemuviri, kunatsiridza metabolism uye, sechigumisiro, kukurumidza kuwedzera kuwandisa kwekureruka. Panguva imwecheteyo, zvakare, hazvidikanwi kutorwa nayo, sezvo kushandiswa kwayo nguva dzose kunotungamirira kune kuwedzera kwezuva nezuva koriori yehuwandu hwezvokudya, izvo, asi zvinopesana, zvinodzivirira kuora kwekukura.
Nzira yekutora uchi sei kuora kurasikirwa?
Pane nzira dzakawanda dzekurasikirwa nehuchi nehuchi, uye tichakurukura zvakanyanya kufarirwa:
- Muchikamu chegirazi yemvura inodziya, gadzirai kikapu cheuchi, uye shandisai slice yemononi. Ichi chidimbu chinofanira kudhakwa tisati tadya mangwanani uye awa imwe tisati tadya, uye mushure meizvi-titei maitiro kana kuchenesa imba. Izvi zvinomhanya zvakanyanya nemetabolism uye inochenesa muviri.
- Mugirazi yemvura inodziya, wedzera chipuni cheuchi uye spoonful yekinamoni. Inwa kunwa usati wasvika mangwanani oga oga.
Iyi mapeji inobatsira pakugadzirisa muviri uye utano huzhinji. Yeuka - kana ukawedzera huchi pane kudya, unoda kubvisa zvimwe zvese zvemasipire, mapeji uye chingwa chakachena kubva mumenyu, zvisinei, nekuda kwehuwandu hwemakrohydrates, iwe hauzorevi uremu, asi iwe unogona kunyange kuwedzera uremu.
Yakakurudzirwa protein menyu - sekuti, ichi:
- Usati wasvika mangwanani-ngwanani: uchi hunwa (maererano nezvakanyorwa zvinotsanangurwa pamusoro apa).
- Zvokudya zvemanheru: mazai maviri akabikwa kana hafu yekapu yekottage cheese, apuro, tei pasina shuga.
- Kudya: nyama yemuviri, kana chikamu chebhakkwheat nemombe.
- Masikati mashomanana: chai ne teaspoon yeuchi (nyoka, kwete kusanganisa).
- Kudya: hove kana nyama yekunakirwa kabichi, zucchini kana broccoli.
Kudya kwakadaro kuchakurumidza kukuendesa kune chinangwa, kana iwe usingawedzere chero chinhu chakawedzerwa.
Nzira yekushandisa sei uchi kuburikidza nekurasikirwa?
Sekuwedzera zviyero, unogona kukurudzira uchi hukuru kana huchi kuputira -
- Usi hwekusikwa . Isa chidimbu cheuchi pane nzvimbo dzine dambudziko uye uite hurumende. Rambai kusvikira huchi hukava hwakasimba uye hukawanda. Iyi haisi iyo nzira inofadza, asi inoshanda zvikuru.
- Uchivhara uchi . Isa sanganisi yeuchi uye sinamoni powder (1: 1) pane dambudziko rinenge rakasara, kuvhara firimu yekudya, urere pasi peganda. Mushure memaawa 1-2 unogona kubvisa chimiro.
Aya maitiro anoitwa mune rimwe zuva, zviri nani - usiku, mushure mekunge vazorora. Havana kukurudzirwa kuti vashandiswe panguva dzemazuva anokosha.