Momwe Mpunga wa Kolifulawa Umapindulira Thanzi Lanu

Zamkati

• Zakudya za calorie ndi carb
• Mfundo zokhudza thanzi
• Momwe mungapangire
• Malangizo ophika ndi mbale
• Zogulitsa zokometsera zokha
• Mfundo yofunika

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Kolifulawa mpunga ndi wotchuka otsika carb m'malo mpunga amene amapangidwa ndi shredding kapena grating kolifulawa watsopano.

Zotsatira zake sizimangokhala ndi mavitamini ndi michere komanso zimawoneka ndikumverera kwa mpunga - pang'ono pamagawo ndi zopatsa mphamvu. Zitha kudyedwa zosaphika kapena zophikidwa.

Nkhaniyi ikukufotokozerani zonse zomwe mukufuna kudziwa za mpunga wa kolifulawa, kuphatikiza zowona zake za momwe mungapangire zakudya.

Zakudya za calorie ndi carb

Pa makilogalamu 25 pa chikho chilichonse (magalamu 107) - zonse zosaphika komanso zophika - mpunga wa kolifulawa umangopereka 10-20% ya ma calories omwe mungayembekezere kuchokera ku mpunga wophika womwewo. Imakhalanso yothamanga kwambiri, chifukwa madzi amakhala ndi 90% ya kulemera kwake (,,).

Kafukufuku amalumikiza kalori wochepa, zakudya zowonjezera madzi monga kolifulawa kuti muchepetse kunenepa, chifukwa zimatha kuchepetsa njala ndikulimbikitsa kukhuta. Zinthu ziwirizi zimachepetsa kalori yanu ().

Kuphatikiza apo, mpunga wa kolifulawa ndi wochepa kwambiri mu carbs. Amangopereka ma gramu atatu okha a ma carbs net pa chikho chilichonse (magalamu 107) - ma carbs ochepera kasanu ndi kawiri kuposa mpunga wofanana (,,).

Mawu akuti net carbs amayeza kuchuluka kwa ma carbs omwe thupi lanu limatha kukumba. Imawerengedwa pochotsa magalamu azakudya kuchokera ku ma carbs ake onse.

Ngakhale ma carbs ali amodzi mwazomwe zimayambitsa mphamvu mthupi lanu, anthu ambiri amatsata zakudya zochepa zama carb monga zakudya za ketogenic kuti ayese kuonda. Mwakutero, mpunga wa kolifulawa umatha kukhala wothandiza makamaka kwa anthu omwe akufuna kuti achepetse kudya kwa carb.

Poyerekeza ndi mpunga wokhazikika, mpunga wa kolifulawa uli ndi ma calories ochepa komanso ma carbs. Izi zimapangitsa kukhala chisankho chotchuka kwa anthu omwe akuyesera kuti achepetse kunenepa kapena kuwonera kudya kwawo kwa carb.

Mfundo zokhudza thanzi

Mpunga wa kolifulawa uli ndi michere yambiri komanso mankhwala opindulitsa. Chikho chimodzi chobiriwira (107 magalamu) chili ndi ():

• Ma calories: 27
• Mapuloteni: 2 magalamu
• Mafuta: osakwana 1 gramu
• Ma carbs: 5 magalamu
• CHIKWANGWANI: 2 magalamu
• Vitamini C: 57% ya Daily Value (DV)
• Zolemba: 15% ya DV
• Vitamini K: 14% ya DV
• Pantothenic asidi: 14% ya DV
• Vitamini B6: 12% ya DV
• Choline: 9% ya DV
• Manganese: 7% ya DV
• Potaziyamu: 7% ya DV

CHIKWANGWANI mu mpunga wa kolifulawa chimathandiza kudyetsa mabakiteriya athanzi m'matumbo mwanu, kuchepetsa kutupa ndikulimbikitsa kugaya chakudya ().

Kafukufuku amalumikiza nkhumba zopezeka ngati fiber ngati kolifulawa ndi chiopsezo chochepa cha matenda, monga mtundu wa 2 shuga, khansa, ndi matenda amtima. CHIKWANGWANI chimalimbikitsanso kudzaza, komwe kungathandize kuchepetsa thupi (,,).

Kuphatikiza apo, kolifulawa ndi imodzi mwazomera zabwino kwambiri za choline - michere yofunika kwambiri pamtima, chiwindi, ubongo, ndi manjenje (8).

Komanso, monga masamba ena opachikidwa, ali ndi glucosinolate komanso isothiocyanate antioxidants, yomwe imalimbana ndi kutupa ndipo imachedwetsa kukula kwa khansa (,,,).

Ma antioxidants ake ena, kuphatikiza vitamini C, flavonoids, ndi carotenoids, amachepetsa chiopsezo cha matenda monga matenda amtima (,,,).

Mpunga wa kolifulawa ndi gwero labwino la fiber, choline, ndi ma antioxidants osiyanasiyana. Imakhala ndi vitamini C.

Momwe mungapangire

Mpunga wa kolifulawa ndiosavuta kupanga.

Yambani mwa kutsuka ndi kuyanika mutu wa kolifulawa bwinobwino musanachotse masambawo. Kenako dulani mutuwo muzinthu zinayi zikuluzikulu ndikuwapaka aliyense payekha ndi bokosi la grater.

Mabowo apakatikati omwe amagwiritsidwa ntchito kabati tchizi amakonda kutulutsa zidutswa zomwe zimatsanzira kapangidwe ka mpunga wophika.

Kapenanso, mutha kugwiritsa ntchito cholumikizira cha grater pa purosesa yazakudya, kapena malo okhala pa blender yothamanga kwambiri kuti muwononge kolifulawa wanu mwachangu. Ingokumbukirani kuti maluso awa atha kupanga chinthu chomaliza chomwe sichimafinya pang'ono.

Mukadula, chotsani chinyezi chochuluka kuchokera ku mpunga mwa kukanikiza mu chopangira mbale kapena pepala lalikulu. Izi zimathandiza kupewa kutopa.

Kolifulawa mpunga ndi bwino kudya mwatsopano. Ngakhale imatha kukhala m'firiji kwa masiku asanu, itha kukhala ndi fungo losasangalatsa la sulfa.

Kuphika ndi kuzizira nthawi yomweyo kumachepetsa fungo. Mpunga wa kolifulawa umatha kuzizidwa bwino mpaka miyezi 12 (16).

Malangizo ophika ndi mbale

Mpunga wa kolifulawa umapangitsa kuwonjezera pazowonjezera pazakudya zambiri.

Mutha kuzidya zosaphika kapena kuziyika mu skillet yayikulu. Kuti muchite izi, thawirani mafuta pang'ono pamoto wapakati, onjezani kolifulawa mpunga ndi zonunkhira zomwe mwasankha, ndikuphimba ndi chivindikiro. Simusowa kuwonjezera madzi, chifukwa veggie iyi ndi yolemera kale madzi.

Kuphika kwa mphindi 5-8, oyambitsa nthawi zina, mpaka "mbewu" zija zikhale zofewa pang'ono.

Mpunga wa kolifulawa ndi cholowa m'malo mwa mpunga ndi mbewu zina mu mbale monga mpunga wokazinga, risotto, tabouleh, saladi wa mpunga, masamba okhathamira, sushi, mpunga fritters, ndi ma fries. Muthanso kuwonjezera pa mbale za burrito, msuzi, ndi casseroles.

Kuti mupindule pang'ono, yesetsani kuwonjezera kolifulawa mpunga ku smoothies kapena mugwiritse ntchito kupanga phala kapena kutumphuka kwa pizza.

Kuti mupange mpunga wa kolifulawa, ingokanizani kapena kuwaza kolifulawa yaiwisi ndi grater kapena purosesa wazakudya. Ngakhale ndibwino kuti muzidya mwatsopano, mutha kuziziritsanso kapena kuziwunditsa. Zimapanga njira ina yabwino m'malo mwa mpunga ndi mbewu zina m'madyerero osiyanasiyana.

Zogulitsa zokometsera zokha

Mpunga wa kolifulawa wogula m'masitolo ndi m'malo mwachangu m'malo opangira okha. Zimakhala zosavuta makamaka mukamathamanga kapena ngati kolifulawa watsopano sapezeka.

Kumbukirani kuti masamba atsopano amayamba kutaya zina mwazakudya zawo akangodula. Chifukwa chake, mpunga wa kolifulawa watsopano atha kukhala ndi michere yambiri kuposa mitundu yogula m'sitolo ().

Kuzizira kumatha kuchepetsa kutayika kwa michereyi - ngakhale kusiyana kwakukulu pakati pamafiriji ndi mazira mwina sikungakhale kwenikweni ().

Kumbukirani kuti mitundu yogula m'sitolo imatha kusiyanasiyana pang'ono pakulawa ndi kapangidwe kake poyerekeza ndi mpunga wa kolifulawa wopanga.

Gulani mpunga wa kolifulawa pa intaneti.

Mpunga wa kolifulawa wogula m'misika akhoza kukupulumutsirani kanthawi pang'ono kukhitchini. Ngakhale mitundu yachisanu ikhoza kukhala ndi michere yambiri kuposa mitundu yamafriji, zosankha zonsezi nthawi zambiri zimakhala zopatsa thanzi monga zokometsera zokha.

Mfundo yofunika

Mpunga wa kolifulawa ndi njira ina yopatsa thanzi kuposa mpunga womwe umakhala ndi ma calories ochepa komanso ma carbs.

Zitha kuperekanso maubwino angapo, monga kuwonjezera kunenepa, kulimbana ndi kutupa, komanso kuteteza kumatenda ena. Kuphatikiza apo, ndizosavuta kupanga ndipo titha kudyedwa yaiwisi kapena yophika.

Nthawi yotsatira mukamaganiza zophika mpunga, lingalirani kukola kolifulawa wonse m'malo mwake.