Ambiri grits zothandiza dziko nduna,

Chakudya ndi saona zinthu zofunikira kwambiri chakudya, ichi ndi chifukwa chakuti anthu ambiri kudya awo "oipa" mtundu - woyengedwa chakudya mu mikate yoyera, maswiti, makeke, dzinthu zotsekemera, ndi zina zakudya zamagulu ndi zakumwa. Ndipotu, Kafukufuku wasonyeza kuti anthu ambiri kwambiri za zakudya ife kudya kungakhale koopsa. Wonyeketsa wambiri zakudya zosakaniza sangokhala kokha kupanga inu mafuta, inunso azitaya matenda a mtima komanso matenda a shuga. Komanso, kwezani mlingo wa mafuta m'magazi (otchedwa triglycerides), amene amaoneka ngati njanji kudya matenda a mtima kapena kachigawo. Uthenga wabwino ndi zothandiza dzinthu chibadwidwe chakudya kungathandize kapena kuthetsa matenda ambiri.

The mankhwala yaiwisi anapangidwa kuchokera dzinthu, monga lonse mbewu, ndi wofunika kwambiri. Kafukufuku wosiyanasiyana akusonyeza kuti mbewu izi mwina kukutetezani ku mavuto monga matenda a shuga ndi khansa ya m'matumbo, mphumu, ndi matenda a Alzheimer. Ubwino dzinthu zachilengedwe kale kudziwika, koma mwatsoka, iwo sakhala wamba pa tebulo wathu.

Ambiri grits zothandiza dziko - lolemekezeka

Ngakhale kuti mbale ufa ankaona unuseful kudya carbs, molimba tirigu ndi ufa wa iwo ndi katundu yosiyana. Pezani mankhwala zogulitsa ndi mwachilungamo mosavuta ngati inu musalole kupusitsa inu. ufa zothandiza mosavuta opezeka mkate ndi pasta, koma onetsetsani chizindikiro akuti "100 peresenti durum tirigu". Terms monga "multigrain" ndi "ufa wa tirigu" ndiye kuti zikuchokera mankhwala a mitundu yosiyanasiyana. Ngati mwasankha kusunga lonse tirigu china chilichonse, Chibwezeni kwa kapangidwe ndi onetsetsani lonse mbewu zalembedwa pamwamba pa mndandanda zosakaniza. Lililonse mtanda ayenera muli osachepera 2 kapena 3 magalamu a CHIKWANGWANI.

Tirigu ndi chikhalidwe ambiri ndipo amagwiritsidwa ntchito kwambiri mu mawonekedwe a ufa. mbewu zimene ena athanzi?

Mapila lonse

Mapila makamaka wolemera antioxidant wapadera kuti chimateteza mtima. Mosiyana ndi tirigu, oat mankhwala ndi kugula limasonyeza lonse mbewu si monga kwambiri. Ngati Mapila ali mndandanda wa zosakaniza - zikutanthauza mankhwala opangidwa kuchokera lonse mbewu. Komabe, ngati inu kugula chinachake monga kudya chakudya oatmeal, kupewa zakudya ndi mkulu fructose chimanga madzi. Kafukufuku wasonyeza kuti zowonjezera awa akhala gwero la kuipitsidwa Mercury mu oatmeal lapansi. Akatswiri a zakudya amati kumamatira kwa alipidwa savory phala, ngati n'koyenera, kuwasakaniza ndi pang'ono zipatso kapena uchi. Izi kwambiri zothandiza grits munthu aliyense, ngati inu sizimayenderana ndi fillers opanda pake.

bulgur

Mankhwala onse kumene ali, amaona lonse tirigu bulgur, kuyambira processing mafakitale akhoza kuchotsedwa kokha mpaka 5 peresenti ya chimanga ndi. Iyi ndi grits zothandiza kwa onse popanda yekha. yambewu ichi, chimene ntchito yokonza wa tabulates saladi, ndilo gwero labwino koposa chitsulo ndi magnesium.

Wina galasi bulgur lili 75 peresenti mafuta (wamkulu tsiku mlingo), ndi 25 peresenti mapuloteni. monga chimanga angagwiritsidwe ntchito saladi kapena anawonjezera kuti soups, ndipo akukonzekera chabe angapo Mphindi.

mpunga bulauni

Ngati mwasankha mpunga woyera m'malo bulauni, pafupifupi 75 peresenti ya zakudya, kuphatikizapo lonse la antioxidants, magnesium, phosphorous ndi mavitamini ali chinangwa, musati kupeza chakudya chanu. Nthawi zonse muyenera kupereka mmalo mpunga bulauni, womwenso mitundu onunkhira - basmati ndi Jasmine. Ambiri grits lipindulitsa pa akazi - ofiira ndi wakuda mpunga, omwe zili mkulu wa antioxidants. Ngakhale mpunga zakutchire ndi Komanso ankaona mankhwala othandiza chifukwa wolemera mavitamini B (monga niacin, ndi kupatsidwa folic acid).

balere

Zonse mowa balere lonse (balere phala) m'nthawi 5-sabata ithandiza kuchepetsa milingo mafuta. Inu mukhoza kuwonjezera zoumba kapena apricots zouma mu phala okonzeka ndi kutumikira monga mbale mbali. Pamene kugula, onetsetsani ndi lonse tirigu balere, mmalo mwa "ngale 'limene chinangwa kuchotsedwa. Mu mawonekedwe a mbewu monga chimanga , chikhalidwe chikudziwika ngati balere kapena balere (balere wosweka).

rye lonse

Malinga ndi maphunziro, rye ali zakudya zambiri pa magalamu 100 kuposa mtundu wina uliwonse wa tirigu. Lili kanayi zambiri CHIKWANGWANI kuposa tirigu lonse, ndipo adzakupatsani pafupifupi 50 peresenti ya analimbikitsa kuchuluka kwanu tsiku la chitsulo. vuto ndi rye ufa rye mu mawonekedwe woyera ali osowa zogulitsa. mankhwala ameneŵa likhoza kupezeka ku misika ndi masitolo munda. Komabe, m'pofunika kwambiri grits ndi rye phala ndi mankhwala apadera a mtundu wake.

buckwheat

mtundu wa zakudya zachimanga ndi mmodzi mwa anthu ochepa amene ali oyenera matenda chakudya celiac (imodzi ndi Kinoya, amaranth ndi manyuchi). Izi kwambiri zothandiza dzinthu ana, popeza ali ndi magnesium ndi manganese, zomwe zimathandiza kusintha ubongo ntchito. Ndipo ndi chabwino kwambiri, chifukwa monga chimanga izi sizachilendo ndikusankha.

Lonse tirigu couscous

mitundu ambiri couscous, amene angapezeke pa malonda, opangidwa kuchokera ufa woyengeka. Choncho muyenera kokha kulabadira mitundu yonse-tirigu kufufuza zakudya zachimanga izi. Mu ntchito couscous amenewa, mudzalandira zina magalamu 5 CHIKWANGWANI aliyense kutumikira.

chimanga

Chimanga tirigu athanzi. chikhalidwe ndi mavitameni, magnesium ndi phosphorous. Komanso lonse chimanga ukuwonjezeka opindulitsa microflora m'matumbo ndipo akhoza kuteteza matenda a shuga, matenda a mtima, ndi kutupa aakulu. Yellow chimanga amadziwikanso ndi khalidwe la zili mkulu wa antioxidants. Kodi chophweka njira ntchito? Mwachionekere, mbuluuli. Izi mankhwala zoipa, makamaka mtundu wake kukonzedwa kwa mauvuni mayikirowevu, amene ali zina zosiyanasiyana. M'malo mwake ndi bwino kugula mbewu organic ndi kuphika iwo nokha ntchito wamba pepala thumba, kapena mbuluuli njira yakale achikale - pa mbale.

Tiyeneranso kukumbukira kuti pafupifupi 40% ya chimanga ndi zosinthidwa chibadwa (GM), amene anatengedwa pofuna kuthandiza kuti kupirira mlingo waukulu wa mankhwala. Pogula, kulabadira Mlengi ndi mankhwala. Umatchedwa wosweka chimanga chimene ntchito kuphika phala. Izi kwambiri zothandiza grits kwa omwe sangathe ntchito kwambiri mitundu ina chifukwa gilateni tsankho. Chimanga ufa ndi Komanso ankaona mankhwala thanzi ndi bwino ntchito yokonza chakudya kudya zakudya.

Kinoya

Ngakhale mwaukadaulo mbewu, osati njere, Kinoya lili mapuloteni zambiri kuposa mbewu zina. Komanso, aliyense galasi zinthu zopanda (za zitatu mbali) wapangidwa ndi 522 mg wa zidulo Omega-3 mafuta. banja lanu akhoza kusangalala kuwala kwake nutty kukoma osiyanasiyana pa chakudya. Iwo akhoza adati izi ndi za phala zothandiza kwambiri kwa ana ochepera chaka chimodzi, chifukwa lili ndi kuchuluka apamwamba a zakudya. Mu Russia kwa nthawi yaitali anakhalabe pang'ono odziwika zosowa, koma lero mosavuta kukopedwa pa sitolo iliyonse yaikulu.

Frick

Izi croup Arab ndi otsika-zashuga zosiyanasiyana tirigu wakale, muli kanayi zambiri CHIKWANGWANI kuposa mpunga bulauni. Frikoma mbewu kukolola pamene iwo sanafike boma, kenako yokazinga. Iwo ali mavitamini kwambiri ndi mchere kuposa ena mbewu. Mwachitsanzo, selenium zili momwemo yaikulu. Kamodzi tirigu uwu udzafika mu mmimba mwanu, kuti amachita monga prebiotic, zolimbikitsa kukula kwa mabakiteriya abwino kuthandiza chimbudzi. Pezani zogulitsa zingakhale pa misika kum'mawa mankhwala kapena magolosale chakudya wathanzi. Popeza zili chakudya mmenemo kwambiri yafupika, m'pofunika kwambiri mbewu zakudya.

Kumene, review uwu sungakhoze anamaliza. Mbewu kwambiri kwa gawo lalikulu, ndipo kusainyalanyaza Mulimonsemo zosatheka. Ndikuyankhula zomwe Tirigu zothandiza kwambiri mu dziko, malo amodzi sitinganene kuti. Aliyense ali ndi mphamvu zawo ndipo akhoza akulimbikitsidwa zolinga zosiyana. Kuyambira dzinthu poyera likupezeka ndi yotchipa amatsogolera Mapila, za zosowa ndi pang'ono wamba - freak ndi Kinoya.