Munyika yanhasi, vashomanana vanhu vanofarira kuona chikonzero chekudya kwavo kweparridge. Vanhu vazhinji vanofunga kuti ichi ndicho chikafu chevana, hazvisi zvekuti moms na vanasekuru vanonyengetedza mwana wavo kuti adye porogi nemashoko anoti: "Idya phariji, ikura huru uye iine simba", uye pamusoro peavo vasina simba guru rekunyama, kuseka: "Little porridge kudya! ". Asi ndiani pakati pedu muhucheche hwake haana kugara patafura ye manna yakadai asingadiwi (oatmeal, buckwheat ...) porridge uye haana kurota pamusoro pekuuya kwezuva iro apo zvichange zvichikanganwa kukanganwa kuravira kwake nokusingaperi. Nokudaro, vanhu vakawanda vanorega nemaune kubva pamenyu yavo chinhu chakakosha uye chikafu sezviyo.
Asi iyo inokonzera ine mavhithamini akawanda nemuviri, kunze kwemapuranga ane zvakawanda zve fiber uye ane pfuma yakawanda yakagadzirwa nema carbohydrate (porridges anogadzirirwa kwenguva refu, achisiya kunzwa kwekugara kwenguva refu). Kuti ushandise zvinhu izvi zvakakosha zvezviyo kuitira kuti utenge chimiro chezviroto zvako, chinyorwa ichi chinoratidza huwandu hwezvokudya zvichibva pazviyo. Zvokudya zvinorongwa nenzira yekuda kwavo uye kubudirira.
1 nzvimbo. Zvokudya pazvikwata zvepackwheat porridges
Maererano nekutsvakurudza kwemazuva ano, buckwheat ndiyo yakakosha zvikuru. Sezvo rine vitamin E, PP, B1, B2, B6, phosphorus, calcium, iodine, iron uye lecithin. Buckwheat inoderedza cholesterol, inoderedza mazinga eropa glucose uye inosimbisa hutachiona.
Zvokudya pane peji yebhakkwheat ndiyo mono-kudya. Mumavhiki maviri iwe unofanira kudya buckwheat yakagadzirwa sezvinotevera: 250 gramu ye buckwheat manheru anodira 700 ml yemvura inodzika. Mambakwedza pariji yakagadzirira kushandiswa. Muzuva raunogona kudya pariji yakawandisa sezvaunoda, yakanyora nemvura zhinji. Kana uchida, iwe unogona kunwa girazi rega yega yakagadziriswa usati warara. Zvokudya pavhareji yeghakheheat yakanyanya kuoma uye zvakaoma kushivirira, asi inovimbisa kuora kwemafuro e8 kusvika ku14 kg mumavhiki maviri. Kubvumirana, ichi ndicho chigumisiro chakanakisisa kune avo vanoda kukurumidza kuora muviri vasingatauri nenyasha nguva dzose.
2 nzvimbo. Zvokudya pane oatmeal porridge
Oatmeal chinhu chinoshamisa - chine mapurotini, lecithin, yakawanda ye fiber, sodium, magnesium, potasium, calcium, mavitamini akawanda. Hazvishamisi kuti chikamu chezvokudya zvekudya kwekudya kwemaChirungu chave chiri oatmeal kwemazana emakore akawanda! Oatmeal, uyewo buckwheat, inoderedza cholesterol, inobatsira basa remuviri wepamuviri uye ndiyo chikonzero chekudya kwevanhu vane peptic ulcer uye gastritis. Kutengesa mumasitetari Hercules ndiyo imwechete oatmeal, inongororwa, inopisa uye yakaomeswa. Zvinhu zvinobatsira mauri hazvisi pasi pezvisikwa zveuatmeal, asi zviri nyore kugadzira.
Zvinoreva kudya kune oatmeal (kana Herculean) porridge ndeyokuti mukati memavhiki iwe unoda kudya zvigadzirwa zvemashizha chete. Izvi zvinoreva kuti, kwekudya chamangwanani, masikati uye kudya kwemanheru, iwe unodya oatmeal yakabikwa pamukaka (oats yekudya iyi inoenderana). Asi pane zvakare kushamisika kunoshamisa - haufaniri kutarisa imwe pariji. Mukuputsa pakati penzira dzokunyora, unogonawo kudya oatmeal chingwa, uye kudya chiduku che oatmeal cookies. Chigumisiro chekudya pane oatmeal porridge inopikira kuva 5 kg muzvitsvuku!
3 nzvimbo. Kudya 6 zviyo
Ichi chikafu chakagadzirirwa kwemazuva manomwe uye nokuda kwayo haufaniri kutora imwe yezviyo, asi yakawanda shanhatu! Uye zuva rega rega (kunze kwekupedzisira, wechinomwe) iwe unenge uine rudzi rumwe rwezviyo. Ichi chikafu chinodikanwa: gorosi, mapira, oatmeal, mupunga, bhari uye pearl yebhari (vanofanira kunge vari mune izvi, uye pazuva rechinomwe unosanganisa zvose porridges zvakaenzana zvakaenzana). Gadzirai zviyo izvi nenzira inokosha - manheru unozadza magiramu 250 ezviyo 750 ml yemvura, uuye kumota uye ubike mamwe maminitsi mashanu. Mushure maizvozvi, unoisa peji munzvimbo inotonhorera usiku hwose. Muvhiki rose, zvakakosha kunwa mvura yakawanda, uye mangwanani, tisati tadya mangwanani, tinwa girazi remvura inodziya ne teaspoon yeuchi. Mukuwedzera kune poroji, unogona kudya chero michero kunze kwebhanana. Nekubatsirwa kwe "6 kudya" kwekudya, unogona kurasikirwa 4 kg pavhiki.
4 nzvimbo. Zvokudya pagorosi peji
Gorosi peji inopa muviri wako neproteine, makhahydrates, phosphorus, iron uye silicon. Kuteerera kudya kune gorosi pejiji, unosuka muviri wako wehupfu (nemhaka yepamusoro, sezviyo zvose, fiber content), uye kuderedza dambudziko rezvirwere zvehutano hwemwoyo. Kudya kwakagadzirirwa kwemazuva gumi, panguva yaunofanira kudya gorosi phariji, yakabikwa pamvura isina munyu uye shuga. Muzvokudya, unogonawo kuwedzera mimwe miriwo yakadai semakaroti, kabichi, makomkete, tomato (uye zvimwe kunze kwemazamu), mushwa. Kwemazuva gumi iwe uchave wakaonda, zvinenge 6 kg.
Nenzira imwecheteyo, unogona kutevera kudya kweparire, sezvo gorosi iyi ine vitamini A, E, D, B, uye iodine, calcium uye iron. Uye amino acid lysine, iri mune pearl-maruva, ane antimicrobial effect.