Zopindulitsa za 11 za nthochi ndi momwe mungadye

Zamkati

• Zambiri zamankhwala a nthochi
• Momwe mungadyetse nthochi
• Momwe mungadyere nthochi osanenepa
• Maphikidwe ndi nthochi
• 1. Keke yopanda shuga yokwanira keke
• 2. Banana smoothie

Nthochi ndi chipatso chakutentha chodzaza ndi mavitamini, mavitamini ndi michere yomwe imapereka maubwino angapo azaumoyo, monga kutsimikizira mphamvu, kukulitsa kukhutitsidwa komanso kukhala wathanzi.

Chipatso ichi ndichabwino kwambiri, chitha kudyedwa chokhwima kapena chobiriwira, ndipo mawonekedwe ake amatha kusiyanasiyana, makamaka pamimba. Chipatso ichi amathanso kudyedwa yaiwisi kapena yophika, yathunthu kapena yosenda ndikugwiritsa ntchito pokonza mbale zotsekemera kapena masaladi.

Kudya mbatata nthawi zonse kumatha kukhala ndi maubwino angapo azaumoyo, kuphatikiza:

1. Malangizo a matumbo, popeza ili ndi ulusi wambiri womwe umathandiza kuthana ndi kudzimbidwa, makamaka ikamadya yakupsa, ndi kutsegula m'mimba, ikamadya wobiriwira;
2. Kuchepetsa chilakolako, popeza imakulitsa kukhuta chifukwa imakhala ndi michere yambiri, makamaka ikakhala yobiriwira;
3. Zimapewa kukokana kwa minofu, popeza ili ndi potaziyamu ndi magnesium wambiri, michere yofunikira yathanzi ndi chitukuko cha minofu;
4. Kuchepetsa kuthamanga kwa magazi, popeza ili ndi magnesium ndi potaziyamu wochuluka, zomwe zimathandiza kumasula mitsempha ya magazi;
5. Bwino maganizo ndipo zimathandiza kulimbana maganizo, chifukwa ili ndi tryptophan, amino acid yomwe imagwira nawo ntchito yopanga mahomoni omwe amathandizira kusintha kwamalingaliro ndikuthandizira kupumula, komanso magnesium, yomwe ndi mchere womwe umakhala m'munsi mwa anthu omwe ali ndi nkhawa;
6. Kulimbikitsa chitetezo cha mthupi, popeza ili ndi vitamini C wambiri, antioxidant wamphamvu, ndi vitamini B6, yomwe imalimbikitsa kupangidwa kwa ma antibodies ndi ma cell a chitetezo;
7. Kupewa kukalamba msangachifukwa imalimbikitsa mapangidwe a collagen ndipo ili ndi ma antioxidants ambiri, kuphatikiza pakulimbikitsa machiritso;
8. Amathandizira kuwongolera cholesterol komanso amakhala ndi thanzi lamtima, chifukwa imakhala ndi ulusi wambiri womwe umagwira ntchito pochepetsa kuyamwa kwa cholesterol m'matumbo, komanso potaziyamu wake, womwe ndi wofunikira pakugwira ntchito kwa mtima ndikuthandizira kuchepetsa chiopsezo cha infarction;
9. Kupewa khansa ya colon, kukhala olemera mu ulusi wosungunuka ndi wosasungunuka ndi ma antioxidants, omwe amathandiza kuti dongosolo logaya chakudya likhale labwino;
10. Amapereka mphamvu yochitira zinthu zakuthupi, chifukwa ndi gwero labwino kwambiri la ma carbohydrate ndipo amatha kumadya musanachite masewera olimbitsa thupi;
11. Kupewa chapamimba chilonda mapangidwe, popeza nthochi zili ndi chinthu chotchedwa leukocyanidin, flavonoid yomwe imakulitsa makulidwe am'mimbamo yam'mimba ndikusokoneza acidity.

Kusiyanitsa pakati pa nthochi zakupsa ndi zobiriwira ndikuti chomalizachi chimakhala ndi fiber yambiri, yonse yosasungunuka komanso yosungunuka (makamaka pectin). Nthochi ikacha, kuchuluka kwa fiber kumachepa ndikukhala shuga wachilengedwe mu chipatso.

Zambiri zamankhwala a nthochi

Tebulo lotsatirali lili ndi zambiri zamagulu okwanira 100 g ya nthochi yakupsa:

Tsamba la nthochi lili ndi potaziyamu wochulukirapo kawiri ndipo ndi lochepa kwambiri kuposa chipatso chomwecho, ndipo amathanso kugwiritsidwa ntchito m'maphikidwe monga keke ndi brigadeiro.

Kuti mupeze zabwino zonse zomwe zatchulidwa koyambirira, nthochi ziyenera kukhala mgulu lazakudya zopatsa thanzi.

Momwe mungadyetse nthochi

Gawo lolimbikitsidwa la chipatso ichi ndi nthochi yaying'ono 1 kapena nthochi ya 1/2 patsiku.

Pankhani ya anthu odwala matenda ashuga, tikulimbikitsidwa kuti nthochiyo ikhale yobiriwira kuposa yakupsa, chifukwa shuga ikakhala yobiriwira imakhala yochepa. Kuphatikiza apo, palinso masamba a nthochi wobiriwira ndi ufa wa nthochi wobiriwira, womwe ungagwiritsidwenso ntchito osati ndi anthu ashuga okha, komanso kupewa kudzimbidwa, kuthandizira kuchepa thupi komanso kupewa matenda ashuga.

Onani momwe mungapangire komanso nthawi yomwe mungagwiritse ntchito masamba obiriwira a nthochi.

Momwe mungadyere nthochi osanenepa

Pofuna kudya nthochi popanda kunenepa, ndikofunikira kuzisakaniza ndi zakudya zomwe zimayambitsa mapuloteni kapena mafuta abwino, monga izi:

• Banana wokhala ndi mtedza, mabokosi kapena batala, omwe amachokera ku mafuta abwino ndi mavitamini a B;
• Banana wosenda ndi oats, popeza oats ali ndi ulusi wambiri womwe umathandizira kuwongolera zotsatira za shuga wa nthochi;
• Banana womenyedwa ndi kagawo ka tchizi, chifukwa tchizi umakhala ndi mapuloteni ndi mafuta ambiri;
• Msuzi wa nthochi pazakudya zazikulu, chifukwa mukamadya saladi wambiri ndi nyama, nkhuku kapena nsomba, chakudya cha nthochi sichingalimbikitse kupanga mafuta amthupi.

Kuphatikiza apo, maupangiri ena ndi oti adye nthochi musanamalize kapena mukamaliza kulimbitsa thupi ndikusankha nthochi zazing'ono osati zakupsa, chifukwa sizikhala ndi shuga wambiri.

Maphikidwe ndi nthochi

Maphikidwe ena omwe amatha kupangidwa ndi nthochi ndi awa:

1. Keke yopanda shuga yokwanira keke

Keke iyi ndi njira yabwino yogwiritsidwira ntchito pazakudya zopatsa thanzi, komanso itha kudyedwa pang'ono ndi anthu omwe ali ndi matenda ashuga.

Zosakaniza:

• 3 nthochi zapakati
• 3 mazira
• 1 chikho chopaka oats kapena oat chinangwa
• 1/2 chikho zoumba kapena masiku
• 1/2 chikho cha mafuta
• Supuni 1 sinamoni
• Supuni 1 yosaya yisiti

Kukonzekera mawonekedwe:

Menyani chilichonse mu blender, tsanulirani mtandawo poto wodzozedwa ndikupita nawo ku uvuni wapakati wokonzedweratu kwa mphindi 30 kapena mpaka chotokosera chotuluka chiume, posonyeza kuti kekeyo yakonzeka

2. Banana smoothie

Vitamini ameneyu atha kugwiritsidwa ntchito ngati masewera olimbitsa thupi, chifukwa ali ndi mphamvu zambiri komanso chakudya chomwe chingakuthandizeni kuti muzitha kuchita masewera olimbitsa thupi.

Zosakaniza:

• Nthochi 1 wapakatikati
• Supuni 2 za oats
• Supuni 1 batala wa chiponde
• 200 ml ya mkaka wozizira

Kukonzekera mawonekedwe:

Ikani zonse zosakaniza mu blender ndikumwa nthawi yomweyo.

Onerani vidiyo yotsatirayi kuti mudziwe kuti ndi zakudya ziti zomwe zimathandizanso kusintha malingaliro: