Nokuita kudya kwakakodzera, zvinokosha kufunga nezvekukosha kwesimba kwechigadzirwa chimwe nechimwe chaunosanganisira mukudya kwako. Kubva munyaya ino iwe unodzidza kuti mangani emakoriori mune peji yebhakkwheat, uyewo kuti chii chinogona kuunza kumitumbi yedu.
Kuumbwa kweparghoheat peji
Buckwheat inoshandisa mavhitamini akawanda B1, B2 uye PP, uye inonyanya kunatsika kwemaminerari akadai sesimbi, calcium, cobalt, boron, magnesium, phosphorus , iodine, potasium, zinc, mhangura uye nickel.
Nokudaro, kungosanganisira piraji mune zvekudya kwako, unowedzera muviri nemhando yezvinhu zvakakosha zvakakosha kuti urambe uine utano uye vechidiki.
Nutritional worth of buckwheat porridge
Kana iwe uchida kuziva kuti ingani makorikori muvhareji yeghakheheat, zvakakosha kuti uone kuti ruzivo rwakapiwa pane zvigadzirwa zvekugadzirwa hunofanira kuve rakatorwa kune croup. Kuti uwane huwandu hwekakoric yezvokudya zvakagadzirwa, mifananidzo inofanira kugoverwa ne-3 - mushure mezvose, ndeyekuti nguva yakawanda buckwheat inokura sei pakubika.
Nokudaro, kwema 100 g evhareji yakapera pane 132 kcal, iyo 4.5 g yeproteiniti, 2.3 g emafuta uye 25 g yemakrohydrates.
Caloric inogadzirwa nepargheheat peji nemafuta ichawedzerwa ne 30-70 kcal, zvichienderana nehuwandu nemafuta emafuta.
Kuziva koriori yehutu yeghakwheat yepargori nemukaka, unofanirwa kufunga nezvehuwandu hwehuwandu hwehutano uye maroriki emukaka, pamwe nehuwandu hwahwo. Kuwedzera girazi remukaka kune peji, unowedzera huwandu hwekoriki wehupenyu nemayero anenge 250.
Buckwheat porridge yekutema kurasikirwa
Buckwheat inogona kuita nyore nyore chikafu chekudya kwakanaka kunotapudza uremu pasina kuedza kukuru uye nzara. Ngationgororei zvimwe zvakasiyana-siyana zvekudya zvinoswedera kune zvinangwa izvi:
Kusarudza 1
- Kumbodya: porridge buckwheat nemukaka, tei pasina shuga.
- Zvokudya zvemasikati: kushumira soro nemiriwo nemombe.
- Manheru masikati: girasi ye yogurt.
- Kudya.
Chokusarudza 2
- Kumbodya: mazai maviri akabikwa, saladi yekate, tei.
- Mabiko: soup buckwheat nehuku.
- Nyoka: hafu yemazambiringa.
- Kudya: broccoli nehove.
Nzira 3
- Zvokudya zvemanheru: kottage cheese ane michero uye yogurt.
- Kudya: buckwheat, kubikwa newaini uye miriwo.
- Masikati manyoka: an aple.
- Kudya: kabichi yakabikwa ne squid.
Chokusarudza 4
- Chikudya chamangwanani: oatmeal ne apuro.
- Zvokudya zvemasikati: kushandiswa kwekudya uye chibage chemahodhi.
- Masikati mashomanana: tei uye tsanga yechizi.
- Kudya: buckwheat nehadzi yehadzi uye mushwa muhari.
Kusarudza iyi menyu sezuva nezuva, iwe unokurumidza kudzidza mitemo yekudya kwakanaka , uye mafuta akawandisa achaenda pachiyero che 1 kg pavhiki.