Machira anogadzira hafu yeye menyu yedu. Asi vamwe vacho vane njodzi ine ngozi zvikuru kumufananidzo, uye nehutano. Ichokwadi here kuti PERPLOvka haina kana isingadiwe varume, uye manna porridge inokonzera RAHIT kubva kuvacheche? Sheatant yekudya kwemangwanani? Ngatiedzei kufunga.
Iko kuwanda kwekunyepedzera kwese porridge ndiyo yakakura zvemukati yemasangano, iyo iri mugayedhi system inoshanduka kuita glucose. Kugovana zvigadzirwa zvese, zvichienderana nemabatiro avanowedzera shuga, vanachiremba vauya nechinhu chakakosha chiratidzo (Glycemic Index). Chigadzirwa chakanyanya kukuvadza zvichienderana nechiratidzo ichi - glucose syrup, ane index 100.
Zvese zvinodyiswa, zvichienderana neGi, chikamu mumapoka matatu: Mune zvigadzirwa zvinokuvadza iyo index pamusoro pegumi nemakumi manomwe (ivo vanofanira kuvashandisa zvisingaite), kubva kune mwero mwero gi - kubva pamakumi mashanu kusvika makumi matanhatu nemashanu, uye yakanaka - isingasviki makumi mashanu neshanu. Zvakanakisa zvimedu - oatmeal, buckwheat uye mupunga kubva zviyo refu - zvakanyanyisa pamuganho pakati pezvigadzirwa zvinobatsira uye zvine mwero. Uye izvi zvinoreva kuti hazvina kukodzera kuuya.
Li Kashi anobatsira
Oatmeal
Batsirwa. Oatmeal - Rekodha muridzi pakati pe porridge pane zviri mukati meAluminium, Boron, Iron. Ine mavhitamu mavhitamu b, Biotin, fiber. Iyo protein zvemukati zviri pasi peiyo pesh uye buckwheel index 55, inenge iri pakati peiyo mutsara muyero.
Mune oatmeal, antiolididants arimoxidents arimo, inowedzera iyo organism kuramba kune zvisina kunaka zvemamiriro ekunze. Calcium uye phosphorous mune yekuumbwa kweoats inodiwa kuti udzorere kurudziro yepafupa remapfupa, uye huwandu hwomunhu hombe hunoita kuti gadziriswe yekudzivirira yeMalokrovia.
Zvidzidzo zvichangobva kuitika zvakaratidza kuti mafuti eoats ane chinhu chakakosha kuderedza mwero wekukuvadza cholesterol - Beta glucan. Iko kushandiswa kwe3 g ye svutugadzike oats fibers inobatsira kuderedza cholesterol mazinga kusvika 8-23%. Yakanaka kwazvo oatmeal uye yekuita yakajairika kushanda kwegastrointestinal turakiti.
Kukuvadza . Oatmeal ine Aptic acid - chinhu chinononoka kuyamwa kwecalcium mudumbu. Uyezve, phytc acid haisingabvumiri calcium kuti ishandiswe mumuviri, asi zvakare inonzwa zvakakodzera kutevedza chinhu kubva pamapfupa edu. Naizvozvo, kana iwe ukaronga kuomerera kune oatmeal, iwe unofanirwa kutanga wabvuma nachiremba wako.
Mira
Batsirwa. Mufambi wekodhi pakati pegwenzi riri pamberi peMagnesium uye mavhitamini eV. Boka V.PSTH rinoonekwa seimwe yeiyo yeiyo allergenic zviyo zvirimwa. Iyo inonyorwa zviri nyore kwazvo nemuviri, saka kunyange vanhu vane tystem yakanangana.
Zviri pane zvemukati zvemapuroteni, mallet anopfuura mupunga nebhari, uye oaturas chete akaderera kune mafuta ezvemafuta. Index yeGlycich, kunge oatmeal, svikiro. Wrench porridge ine maitiro anobatsira pane zvisikwa panguva yeAthherosilosis, chirwere cheshuga uye chirwere chombo. Izvo zvinokwanisika kune vanhu vanoda kubvisa zviyero zvakawandisa, sezvazvinodzivirira kuiswa kwemafuta mumuviri uye nekubudirira kubvisa mafuta akaunganidzwa.
Kukuvadza. Mutambo une zvinhu zvinowedzera kuumbwa kwegasi, saka vanhu vane dambudziko remukati riri nani kusabvisa kubva pane ratidziro. Mumutambo zvakare kazhinji kupfuura mune mamwe ese emaprops, bugs uye butterflies ndeye bream.
Manka
Batsirwa. Zvichida anonyanya kukoshesa kubva muchirimwa. Manka kwemakumi matatu nenhera ane starch, uye iye akachena. Iye ane murombo maererano nemavitamini uye anoteedzera zvinhu. Iyo ine yakanyanya protein cronein zvemukati, asi mapuroteni arimo anokuvadza chirwere cheCeliac - chirwere chakasimba kwazvo nhaka.
Iyo SEMOLINA GRAFT yakakurumidza kukanda, yakanyatsopindwa, ine huwandu hushoma hwe fiber (0,2%). Liquid Manat Porridges inosanganisira yekudya, yakatemwa nekuda kwezvirwere zvegastrointestinal turakiti uye mushure mekushanda padumbu uye matumbu.
Kukuvadza. Iyo inonakidza huwandu hwevakayamwisa kune keke rakabatana nekuvapo kweGlyhadin uye Fitin mairi. Glyadin igubhu, rinogona kukonzera tar mumupata wehugu uye kudzora kusimba kweanovaka muviri. Ndokusaka mana porridge haina kukodzera sekukwezva vana vadiki, uye zvakare haina kukurudzirwa pakudya vana vari pasi pemakore matatu.
Iyo phytin yaive muSemolina inosunga munyu wecalcium uye haina kuvapa ropa. Zvinoitika kuti Manka anoshaya ma calcium mapfupa. Naizvozvo, vana vanodyiswa zvakanyanya neSimelina, kazhinji vanotarisana nerara. Mamwe porridgesges zvakare anosunga zvakare calcium, asi kune zvishoma.
Fig
Batsirwa. Vanopfuura matatu nehafu emabhiriyoni vanhu vari papasi vachidya mupunga zuva nezuva, kunyangwe iri yakaderera pakati pemarara ezvipuranga uye neGi wepamusoro-soro. Mupunga inyanzvi yakakosha yeVitamini RR, Vitamini E, inopa kusimbisa kwehurongwa hwenaka uye uve nemhedzisiro inobatsira pamamiriro eganda, bvudzi nezvipikiri.
Izvo zvinofanirwa kucherechedzwa kuti iyo yakasimba iyo zviyo zveMupunga inogadzirwa, iyo misitamini uye manyura zvinhu mairi. Iyo inonyanya kubatsira ndiyo isina kuvhenekerwa kana brown (brown) mupunga.
Kukuvadza. Ichena, kana kupukutwa, mupunga unenge unongova nezvicherwa uye mavitamini, kunyanya mavitamini akakosha eboka B. anowedzera yakakwirira yeGlycemic index. Rice rinononoka kudzikisira mota yemukati, saka vanhu vane tsika yekufutisa kana kuunganidzwa pane hazvishamise.
Pearl bhari
Batsirwa. Iyo ine yakaderera pakati peese croup glycemic index - 20-30 zvikamu. Akapfuma kwazvo mu amino acids. Ine rondedzero yakawanda, uyo anotora chikamu mukuvandudzwa kweColagen, anopa kunonoka mukuonekwa kwemazwi uye anobatsira kwenguva yakareba kuti ganda rinyure uye elastic.
Pearl Groove akapfuma mune yakaoma carbohydrate, ayo anokamura zvishoma nezvishoma, uye izvi zvinopa pfungwa refu yekugutsikana. Iyo ine yakawanda potasium, iron uye calcium. Seti yemavhitamini mubhari inogona "godo" chero imwe tsanga.
Kukuvadza. Njodzi dzenzvimbo dzebhari dzakabatana nezviri mazviri, seSemolina, Gluten. Gluten ingozi yakakosha kuvanhu vane genetic kusashivirira kune iyi protein. Maererano nehuwandu, zvimwe zviratidzo zvekushivirira kweGluten zvinoonekwa nevanhu vechitatu vanogara muPlanet yedu.
Zvakare, pearl porridge inokonzera kuwedzera gasi kuumbwa, saka hazvidiwi kuti uzvishungurudze nevanhu nezvirwere zvegastrointestamende yegastlinting uye nekuita tsika yekuita. Kutenda kune zviri mukati mePhytoestrogen, kushandiswa kwehuwandu kunogona kukonzera kuderera kwevarume vevarwi.
Chibage
Batsirwa. Iyo ine yakakwirira pakati pezvose croup glycement index, saka kushandisa kwayo kwakanyanya kunogona kutungamira mukufutisa. Iyo protein zvemukati zvakaderera kune zvese zvirimwa, kunze kwemupunga.
Kukuvadza. Corn crupes, sechibage, inoparadzaniswa munguva yekuwedzera maronda emudumbu uye duodenal mudumbu, pamwe nemunhu asina kusimba.
Buckwheat
Batsirwa. Mutungamiri asinganzwisisike ari pakati pechingwa cheProtein. Iyo ine yakanaka girlycemic index. Yakakurudzirwa chikafu chekudya nekuda kwenzvimbo yayo kudzora glucose uye cholesterol.
Buckwheat ndeimwe yeiyo inonyanya kubatsira crop, nekuti ine gumi nemasere yakakosha AMino Acids, potassium, yebops, molions, molions B1, B2, b9, vitamini E.
MuBuckwheat yakawanda yeiyo fols acid, iyo inomutsa kugadzirwa kweropa, inowedzera kutsungirira uye kuramba muviri kune zvirwere zvakawanda. Nezvakaringana zvemafuta kubva kune ese croup buckwheat yakaderera chete kune oatmeal uye kumedza.
Kukuvadza. Chaizvoizvo haana kukoshesa kukanganisa. Zvinokanganisika zvinosanganisira chokwadi chekuti iron zvirimo muBuckwheat haina kunyorwa zvisina kunyudzwa nemuviri.
Zviyo - chigadzirwa chakasiyana , isu takajaira ivo kubva paudiki uye kudya ndisina kufunga. Nekuda kweizvozvo, tinodya zviyo zvine njodzi uye tirege izvo zvaida chaizvo muviri. Kuti usaite kuti zvikanganiso zvakadaro zvienderere mberi, kushandisa nguva uye kunzwisisa iyo porridge inonyanya kubatsira, uye kubva kwaibva yaunoramba.
Zviripachena, hapana porridge yakanaka uye haigone kuve. Asi zvino zvitoro zvinotipa zvakasiyana siyana zvemhando dzakasiyana-siyana, leyer uye dzimwe tsika. Wese munhu anogona kugadzira seti yezvigadzirwa zvakanakira zvichienderana nebhajeti, kuravira zvido uye maitiro emasimba.