Magawo amapanga pafupifupi theka la menyu athu. Koma ena mwa iwo ndi chisangalalo chowopsa kwa munthuyo, komanso thanzi. Kodi nzoona kuti Perplovka ndi wosayenera kwa amuna, ndipo mana phala chimayambitsa rashi kuchokera kwa ana? Kodi watha kudya chakudya cham'mawa? Tiyeni tiyese kuzindikira.
Zovuta zonse za phala zonse ndizabwino kwambiri za wowuma, zomwe mu dimba zimasintha shuga wokoma. Kugawana zinthu zonse, kutengera momwe amakulitsira shuga, madokotala abwera ndi chizindikiro chapadera (glycemic index). Chochitika choyipa kwambiri malinga ndi chisonyezo ichi - madzi a shuga, ali ndi index 100.
Zokometsera zonse, kutengera Gi, gawani magulu atatu: Zogulitsa Zoyipa Pamwamba pa 70 (Ayenera kuzigwiritsa ntchito mochepera), kuchokera pa 56 mpaka 65. Ngakhale Nkhondo yabwino kwambiri - oatmeal, buckwheat ndi mpunga kuchokera kumbewu lalitali - makamaka kumalire pakati pa zinthu zothandiza komanso zopangidwa modekha. Ndipo izi zikutanthauza kuti sizoyenera kubwera.
Lija kashi ndi yothandiza
Oatmeal
Pindulani. Oatmeal - Wolemba mbiri pakati pa phala pazomwe zili ndi aluminium, a Boron, chitsulo. Muli mavitamini a gulu b, biotin, fiber. Zolemba za mapuloteni ndizotsika mtengo ndi pesiti ndi buckwheel. Ndi Gllcemic Index 55, ili pakatikati pa mzere.
Mu oatmeal, antioxidants okhala ndi ma antioxidants mulipo, omwe amawonjezera chilengedwe kukana zoyipa zachilengedwe. Calcium ndi phosphorous mu zopangidwa ndi oats ndizofunikira pakupanga mafupa a munthu, ndipo chitsulo chachikulu chimapangitsa oatmeal popewa ku Malkrovia.
Kafukufuku waposachedwa awonetsa kuti ulusi wa oats uli ndi chinthu chofunikira kwambiri kuti muchepetse kuchuluka kwa cholesterol yoyipa - beta glucan. Kugwiritsa ntchito 3 g kwa osungunuka ots ulusi kumathandizira kuchepetsa kuchuluka kwa cholesterol ndi 8-23%. Zabwino kwambiri komanso zogwira ntchito m'mimba thirakiti.
Kuvulaza . Oatmeal ili ndi APT Acid - chinthu chomwe chimachepetsa kuyamwa kwa calcium m'matumbo. Kuphatikiza apo, acid a asidi samangolola calcium kuti igwiritsidwe ntchito m'thupi, komanso amamvanso zofunikira kuchokera m'mafupa athu. Chifukwa chake, ngati mukufuna kutsatira oatmeal, muyenera kufunsa dokotala.
Mapira
Pindulani. Wolemba mbiriyo pakati pa magnesium ndi mavitamini a V. Gulul V. Pshnet amatengedwa ngati mbewa yocheperako. Imatengedwa mosavuta ndi thupi, kotero ngakhale anthu omwe ali ndi matumbo omvera.
Pa zomwe zili protein, mapira amapitilira mpunga ndi barele, ndipo oatora okha ndi otsika kuposa mafuta. Gallcemic Index, ngati oatmeal, sing'anga. Porridridge imakhala ndi phindu pa chamoyo panthawi ya atherosulinosis, matenda ashuga komanso matenda a chiwindi. Ndizabwino kwambiri kwa anthu omwe akufuna kuchotsa zolemera zowonjezera, chifukwa zimalepheretsa kufedwa kwa mafuta m'thupi ndikuchotsa mafuta okwanira.
Kuvulaza. Masewerawa ali ndi zinthu zomwe zimachulukitsa mapangidwe a mafuta, kotero anthu omwe ali ndi vuto m'matumbo ndibwino kupatula chakudyacho. Mu masewerawa komanso nthawi yonse yogona, nsikidzi ndi agulugufe.
Manka
Pindulani. Mwinanso zowoneka bwino kwambiri kuchokera ku croup. Manga kwa magawo awiri mwa atatu ali ndi wowuma, ndipo wafukula. Iye ndi wosauka pankhani ya mavitamini ndi kufufuza zinthu. Ili ndi mapuloteni ambiri m'malo mwake, koma mapuloteni okhala ndi matendawa ndi ovulaza matenda a celiac - matenda obwerarika.
Semolina kumeza kumakutidwa mofulumira, kuyanjana bwino, kumakhala ndi fiber yocheperako (0,2%). Madzimadzi amadzimadzi amaphatikiza zakudya, zopangidwa chifukwa cha m'mimba thirakiti komanso pambuyo pa ntchito pamimba ndi matumbo.
Kuvulaza. Chiwerengero chachikulu cha akatswiri azakudya kupita ku keke chimalumikizidwa ndi kupezeka kwa Glyhadin ndi Finan momwemo. Glyadin ndi gluten, yomwe imatha kuyambitsa phula la matumbo ndikuchepetsa kuyamwa kwa michere. Ichi ndichifukwa chake mana mtapa sioyenera ngati kadulidwe ka ana aang'ono, ndipo sayeneranso kudya ana osakwana zaka zitatu.
Phytin yomwe ili mu semolina imamangidwa mchere wa calcium ndipo sawapatsa magazi. Zinapezeka kuti Manda amataya mafupa a calcium. Chifukwa chake, ana omwe amadyetsedwa kwambiri ndi semolina, nthawi zambiri amakumana ndi rahit. Ma porridge enanso amamanga calcium, koma mpaka pang'ono.
chith
Pindulani. Oposa mabiliyoni atatu ndi theka (theka biliyoni padziko lapansi amadya mpunga tsiku lililonse, ngakhale kuti ndi wotsika kwambiri pakati pa zinyalala zonse za mapuloteni ndi Gi wapamwamba kwambiri. Mpunga ndi gwero lofunika la vitamini RR, carotene, vitamini E, omwe amathandizira kulimbitsa thupi ndi kukhala ndi phindu pakhungu la khungu, tsitsi ndi misomali.
Tiyenera kudziwa kuti mphamvu ya Mbewu ya mpunga imakonzedwa, mavitamini ochepa ndi michere mkati mwake. Chothandiza kwambiri ndi mpunga wosakhazikika kapena wonyezimira.
Kuvulaza. Choyera, kapena chopukutidwa, mpunga umakhala ndi mchere ndi mavitamini, mavitamini ofunikira a Gulu B. amawonjezera cholowa chachikulu cha glycemic. Mpunga umatsikira pansi pamoto, kuti anthu omwe ali ndi chizolowezi chonenepa kapena kudzimbidwa kuti ndi osafunika.
Pearl barelele
Pindulani. Ili ndi chotsika kwambiri pakati pa njira zonse za glycemic glycemic - 20-30. Olemera kwambiri mu amino acid. Muli ma lysine ambiri, omwe amatenga nawo mbali pakukula kwa collagegen, amathandizira kuchepa kwa makwinya komanso kumathandizanso kuti khungu lizikhala losalala komanso lotupa.
Pearl Proove ndi wolemera pazinthu zovuta, zomwe zimagawika pang'onopang'ono, ndipo izi zimapereka kusasamala kwa sativerem. Ili ndi potaziyamu yambiri, chitsulo ndi calcium. Mavitamini mu nkhokwe amatha "nsanje" iliyonse.
Kuvulaza. Zowopsa za barele zimagwirizanitsidwa ndi zomwe zili mmenemu, monga mu semolina, gluten. Gluten ndi ngozi yapadera kwa anthu omwe ali ndi tsankho kwa mapuloteni amenewa. Malinga ndi ziwerengero, zizindikiro zina za kusalolerana kwa gluteni zapezeka ndi wokhala mu dziko lathuli.
Komanso, phala la Pearl limayambitsa mafuta ochulukirapo, motero sikofunikira kuchitira nkhanza ndi anthu omwe ali ndi matenda am'mimba komanso chizolowezi chofunafuna. Chifukwa cha zomwe zili mu Phytoestrogen, kugwiritsa ntchito pafupipafupi kumatha kutsika mu libido.
Chimanga
Pindulani. Ili ndi mwayi wapamwamba kwambiri pakati pa mlozera wa glycemic yonse, kotero kuti kugwiritsa ntchito kwambiri kumatha kubweretsa kunenepa kwambiri. Ma protein omwe ali otsika mtengo kwa mabatani onse, kupatula mpunga.
Kuvulaza. Clupes am'mimba, monga chimanga, chimatsutsana munthawi yochulukitsa chilonda cha m'mimba ndi duodenal matumbo, komanso momwe tsankho limagwirira ntchito.
Buckwheat
Pindulani. Mtsogoleri yemwe sanatsimikizidwe pakati pa phanga la phartein. Ili ndi index yabwino ya Glycemic. Analimbikitsa chakudya cha zakudya chifukwa cha katundu wake kuti azilamulira shuga ndi cholesterol.
Buckwheat ndi chimodzi mwazomwe zili zothandiza kwambiri, chifukwa zimakhala ndi ma amino acid ofunika, chitsulo, calcium, phosphorous, nuabala, nubabini B1, B9, mavitamini E.
Ku Buckwheat ambiri a folic acid, omwe amalimbikitsa mapangidwe a magazi, amawonjezera kupirira ndi kukana kwa thupi ku matenda ambiri. Ndi zochulukirapo zamafuta kuchokera ku ropww buckwcheat ndiopanda kutentha komanso kumeza.
Kuvulaza. Kwenikweni alibe zotsutsana. Zoyipa zimaphatikizapo mfundo yoti chitsulo chomwe chili mu buckwheat sichimatengeka bwino ndi thupi.
Chimanga - chinthu chapadera , tazolowera kuyambira paubwana ndi kudya osaganizira. Zotsatira zake, timadya chimanga chowopsa komanso kunyalanyaza iwo omwe amafunikiradi thupi. Pofuna kuti musalole zolakwazo kuti zipitirizebe, kumvetsetsa nthawi ndi kumvetsetsa komwe ndi phala labwino kwambiri, ndipo amene mungakane.
Mwachidziwikire, palibe phala labwino ndipo silingakhale. Koma tsopano malo ogulitsira amatipatsa chimanga chosiyanasiyana, nyemba ndi zikhalidwe zina. Aliyense akhoza kupanga zinthu zoyenera kutengera bajeti, kulawa zokonda ndi magetsi.