Ii-craces zenza phantse isiqingatha semenyu yethu. Kodwa ezinye zazo ziyintsikelelo eyingozi kakhulu kumzobo, kwaye impilo. Ngaba kuyinyani ukuba i-Perplovka ayifanelekanga ukuba amadoda, kwaye i-up pirdage ibangela i-rahit evela kwiintsana? Ngaba umntu uhlala kwisidlo sakusasa? Masizame ukufumanisa.
Ukungancedi kakuhle kuzo zonke i-porridge luphawu olukhulu lwesitatshi, olukwinkqubo yokugaya ijika ibe yiglucose emnandi. Ukwahlula zonke iimveliso, kuxhomekeka kwindlela yokonyusa iswekile, ogqirha beza nesalathisi esikhethekileyo (i-glycemic isalathiso). Eyona mveliso iyingozi ngokwesalathiso - isiramu yeGlucose, unesalathiso se-100.
Zonke izinto ezidliwayo, kuxhomekeka kwi-GI, izahlulahlula ngokwamaqela amathathu: kwiimveliso ezinobungozi Isalathiso ngaphezulu kwe-70 (Kufuneka sizisebenzise ngendlela ephakathi), kwi-56 ukuya kwi-69, nokuba i-55 Eyona threls ebalaseleyo-i-oatmeal, i-buckwheat kunye nerayisi ukusuka kwingqolowa elide - ngokuyimfuneko kumda phakathi kweemveliso eziluncedo nezingaphakathi. Kwaye oku kuthetha ukuba akunakusebenza.
I-LI Kashi iluncedo
I-oatmeal
Isibonelelo. I-Oatmeal-Ingxelo ye-PORDISE kumxholo weAluminiyam, eBoron, i-Iron. Ine-Vitamins yeQela B, i-biotin, ifibre. Umxholo weprotheyini ungaphantsi kuphela kwi-pish kunye ne-buckwheel. Ngesalathiso se-glycemic 55, phantse kumgangatho womqolo.
E-Ottaal, i-antiophawunts yendalo iqulathe, eyandisa ukumelana nobungakanani kwiimpembelelo ezimbi zendalo. I-calcium kunye ne-phosphorus ekufumaneni i-oats eziyimfuneko kuphuhliso lwenkqubo yomntu, kwaye isixa esikhulu sensimbi senza i-oatmeal yokuthintela iMalokrovia.
Izifundo zamva nje zibonise ukuba imicu ye-oats iqulethe into ebaluleke kakhulu yokunciphisa inqanaba le-cholesterol eyenzakalisayo - i-beta glucan. Ukusetyenziswa kwe-3 g yeentsinga ze-oats ezinyibilikayo kuyanceda ukunciphisa amanqanaba e-cholesterol nge-8 ukuya kwi-23%. I-oatmeal entle kakhulu kunye nokusebenza kwesiqhelo se-gestrointenal phecanal.
Ingozi . I-Oatmeal iqulethe i-apitic acid - into elibazisa ukuwa kwe-calcium kwithumbu. Ngapha koko, i-acid ye-phytic ayivumeli i-calcium isetyenziswe emzimbeni, kodwa ikhupha intetho eyimfuneko evela kwamathambo ethu. Ke ngoko, ukuba uceba ukubambelela kwi-oatmeal, kufuneka uqale unxibelelane nogqirha wakho.
I-millet
Isibonelelo. Umnini werekhodi phakathi kwe-croup phambi kwe-magnesium kunye neevithamini zeV. Ithathwa ngokulula ngumzimba, ke nabantu abanamathumbu abuthathaka.
Kumxholo weprotein, i-millet idlula irayisi kunye nerhasi, kwaye kuphela i-oatras iphantsi kumxholo wamafutha. Isalathiso se-glycemic, njenge-oatmeal, phakathi. I-Wornch porridge inefuthe eliyingenelo kwilungu lezinto eziphilayo ngexesha le-Atherosclerosis, iswekile nezifo zesibindi. Kukwabalulekile kubantu abafuna ukususa ubunzima obugqithisileyo, njengoko kuthintela i-faction yokufakwa kwamafutha emzimbeni kwaye isusa ngempumelelo amafutha aqokelelweyo.
Ukwenzakala. Umdlalo uqulethe izinto ezinyusa ukumiswa kwegesi, ke abantu abanengxaki yengxaki zingcono ukubangabandakanywa kwi-ration. Kumdlalo kwakhona rhoqo kunakwiingcingo, i-bugs kunye nebhabhathane ziyaqhekeka.
I-manka
Isibonelelo. Mhlawumbi eyona intabalala evela kwi-croup. I-Manka kwisibini sesithathu iqukethe isitatshi, kwaye igqithile. Uhlwempuzekile ngokwemigaqo yeevithamini kunye nezomkhondo. Inomxholo weprotheyini ephezulu, kodwa iproteni equlethwe kuyo iyingozi kwisifo seCeliac - isifo esinzima.
I-semolina graft iqengqeleka ngokukhawuleza, inesidima esihle, inenani elincinci lefibre (0.2%). Iiparamitha ze-manzi ze-manzi zibandakanya ukutya, ezimiselwe izifo zephecana le-gestrointenal nasemva kokusebenza esiswini kunye namathumbu.
Ukwenzakala. Umyinge ongcungcukileyo wezondlo kwikhekhe unxulunyaniswa nobukho be-glyhadin kunye ne-finn kuyo. I-gllyodin yi-gluten, enokubangela itayile kwiNtili yeDibi, kwaye icothe kancinci inyathelo lezakhamzimba. Kungenxa yoko le nto ingulube ye-manna ayifanelekanga njengesixhobo sabantwana abancinci, kwaye ayikhuthazwanga ngokutya abantwana abangaphantsi kweminyaka emi-3.
I-phytin equlathwe kwi-semolina ibopha iityuwa ze-calcium kwaye ayinikezi gazi. Kuyavela ukuba i-maka iphumelele amathambo e-calcium. Ke ngoko, abantwana abatya kakhulu yiSemolina, bahlala bejamelene neRahit. Ezinye ii-porridgege nazo zibopha i-calcium, kodwa ukuya kwinqanaba elincinci.
ikhiwane
Isibonelelo. Bangaphezulu kwesithathu esinesiqingatha samawaka ezigidi esinesiqingatha seplanethi esitya irayisi yonke imihla, ngaphandle kwento yokuba iphantsi phakathi kwayo yonke imixholo ye-protein kunye ne-GI ephezulu ye-GI. Irayisi ngumthombo obalulekileyo weVitamin Rr, i-carotene, iVitamin E, enegalelo ekomelezeni inkqubo ye-nervat kwaye inefuthe kwimo yolusu, iinwele kunye nezikhonkwane.
Kuya kufuneka kuqatshelwe ukuba esomelele ingqolowa yerayisi, iivithamini ezincinci kunye nezinto ezimbiwa kuyo. Eyona iluncedo yeyona rayisi ingekho mdaka okanye emdaka (emdaka).
Ukwenzakala. I-White, okanye ipolisweniswe, irayisi ayinazo iiminerals kunye neevithamini, ngakumbi iivithamini ezibaluleke kakhulu zeQela B. Yonyusa i-glycemic ephezulu ye-glycecmic. Irayisi inciphisa isithuthuthu sethunali, ngenxa yoko abantu abanotyekelo lokukhuluphala okanye ukuqubukayo akukho nto.
I-Pearl Barley
Isibonelelo. Ineyona nto iphantsi phakathi kwayo yonke index ye-glycemic - 20-30 iyunithi. Utyebile kakhulu kwii-amino acid. Iqulethe i-lysine eninzi, othatha inxaxheba kuphuhliso lwe-collagen, inegalelo ekunciphiseni kwimbonakalo ye-wrinkles kwaye inceda ulusu olugudileyo kunye ne-elastic.
I-Pearl Groove ityebile kwii-carbohydrate ezintsonkothileyo, eziqhekeza kancinci, kwaye oku kunika imvakalelo ende yoxinzelelo. Iqulethe i-potassium eninzi, i-iron kunye ne-calcium. Iseti yeevithamini kwi-barn inokuthi "imona" nayiphi na enye into engaphandle.
Ukwenzakala. Iipropathi ezinobungozi zerhasi zinxulunyaniswa nomxholo kuyo, njengakwiSemolina, i-gluten. I-gluten yingozi ekhethekileyo kubantu abanonyamezelo lwemfuza kule proteni. Ngokweenkcukacha-manani, iimpawu ezithile zokunganyamezelwa kwe-gluten zifunyanwa nguMmi wesithathu wesithathu weplanethi yethu.
Kananjalo, i-Pearl Porridge ibangela ukwanda kwegesi, ke akukho mfuneko yokuba ungayisebenzisanga nabantu abanemifanekiso ye-gestrointenal kunye notyekelo lokunyanzela. Ngenxa yomxholo we-phytoistrogen, ukusetyenziswa rhoqo kunokubangela ukuncipha kwabantu abangama-Libido.
Umbona
Isibonelelo. Ineyona nto iphakamileyo phakathi kwayo yonke index ye-glycemic, ke ukusetyenziswa kwayo kakhulu kunokukhokelela kukutyeba kakhulu. Umxholo weprotheyini ungaphantsi kuzo zonke iingwevu, ngaphandle kwerayisi.
Ukwenzakala. I-Corn Propes, njengeCorn, isuswe kwisithuba sokwandisa isilonda sesisu kunye ne-duedenal yamathumbu, ngokunjalo nakwimeko yokunganyamezeli.
I-buckwheat
Isibonelelo. Inkokeli engachazwanga phakathi kwenkozo yeprotein. Inesalathiso esihle se-glycemic. Kucetyiswa ukutya ukutya ngenxa yepropathi yayo ukulawula i-glucose kunye ne-cholesterol.
I-Buckwheat yenye yezona zixhobo ziluncedo, kuba iqulethe i-amine elinesibhozo, i-iron, i-calcium, i-photorine, i-photorine, i-binc, i-binc, i-vitamine, i-vitamine, i-vitamin E.
Kwi-buckwheat ye-folic acid eninzi, ekhuthaza ukubekwa igazi, yonyusa unyamezelo kunye nokuxhathisa umzimba kwizifo ezininzi. Ngomxholo wamanqatha avela kuzo zonke i-croupwheatt iphantsi kuphela kwi-oatmeal kunye ne-swegin.
Ukwenzakala. Ngokwenyani ayinazithintelo ezinzulu. Izinto ezingalunganga ziquka inyani yokuba intsimbi iqulathwe kwi-buckwheat ayithathi gwenxa emzimbeni.
Iinkozo-Imveliso eyahlukileyo , Siqhele ukusukela ebuntwaneni kwaye sitya ngaphandle kokucinga. Ngenxa yoko, sisebenzisa iinkukhu ezinobungozi kwaye sityeshele abo bafuna ngokwenene umzimba. Ukuze bangazenzi iimpazamo ukuze baqhubeke, ukuchitha ixesha kwaye baqonde ukuba yeyiphi i-porridge iluncedo ngakumbi, kwaye apho unokwala khona.
Ngokucacileyo, akukho porridge efanelekileyo kwaye ayikwazi. Kodwa ngoku iivenkile zisinika iintlobo ezahlukeneyo zenkozo, i-legumes kunye nezinye inkcubeko. Wonke umntu unokwenza iseti yeemveliso ezifanelekileyo ngokusekelwe kuhlahlo-lwabiwo mali, ukuthanda izinto ezincamisayo kunye neendlela zamandla.