Mbewu zonse: zomwe ali ndi njira zabwino

Zamkati

• Mndandanda wa mbewu zonse
• Momwe mungakonzere mbewu zonse
• Chifukwa chimanga cham'mawa sichabwino

Mbeu zonse ndi zomwe njere zimasungidwa zathunthu kapena zimapukutidwa kukhala ufa ndipo sizimayeretsedwa, zotsalira ngati chinangwa, nyongolosi kapena endosperm ya mbeuyo.

Kugwiritsa ntchito phala lamtunduwu kuli ndi maubwino angapo azaumoyo, chifukwa kumapereka ulusi wambiri mthupi, kuphatikiza pazakudya zina, kukhala wopatsa thanzi kwambiri, kuthandizira kuchepa thupi, kutsitsa cholesterol, kupititsa patsogolo matumbo ndikuthandizira kuwongolera shuga m'magazi.

Mbewu yamtunduwu ndi njira yabwino yopezera chakudya cham'mawa kwa iwo omwe akuyenera kuonda, komabe mapira sayenera kukhala omwe amagulidwa m'matumba akuluakulu, chifukwa mumakhala shuga wambiri ndi ufa woyera, zosakaniza zomwe zimapangitsa kuti kuchepa thupi kukhale kovuta.

Chifukwa chake, choyenera ndikuti mufufuze njere zonse pamalo operekera zakudya kapena m'malo ogulitsa zakudya, popeza izi zimapangidwa kuchokera ku njere zonse, ndi shuga wowonjezera kapena wopanda.

Mvetsetsani bwino mtundu wa tirigu womwe mungasankhe mu kanemayu:

Mndandanda wa mbewu zonse

Njere zonse zomwe zimakhala zosavuta kupeza zomwe zingathandize kuchepetsa thupi ndi izi:

• Phala;
• Mpunga wabulauni;
• Kinoya;
• Chitsimikizo;
• Balere;
• Rye;
• Buckwheat.

Oats ndi balere atha kugwiritsidwa ntchito mwachilengedwe ndipo amawonjezeredwa mkaka, pomwe enawo amawonjezera mkate, chotupitsa kapena chakudya chophika.

Pankhani yazinthu zopangidwa ndi zosakanikirana ndi chimanga, ndikofunikira kulabadira chizindikirocho kuti muwone ngati chisakanizocho chilibe shuga wowonjezera. Momwemo, phukusi la phalalo liyenera kukhala ndi magalamu osachepera 5 magalamu pa magalamu 30 aliwonse, kapena ochepera magalamu 16 pa magalamu 100 aliwonse. Phunzirani momwe mungawerenge zilembo.

Momwe mungakonzere mbewu zonse

Mbewu zonse zomwe zimagulidwa ngati ma flakes ndizosavuta kugwiritsa ntchito popeza zidaphikidwa kale ndikukonzedwa kale. Chifukwa chake, paziwopsezozi, onjezerani pafupifupi magalamu 30 kapena pang'ono mumphika wa mkaka musanadye.

Komabe, ngati mungasankhe kugwiritsa ntchito chimanga monga mpunga wofiirira kapena quinoa momwe ziliri, ndibwino kuphika kaye. Pakukonzekera, phala ija iyenera kuphikidwa ndi kuchuluka kwa mkaka kapena madzi, mpaka zithupsa. Kenaka, muchepetse kutentha ndikuyambitsa mpaka madziwo atengeke kwathunthu ndipo phala lipangidwe. Pomaliza, zipatso, chokoleti chakuda kapena zonunkhira ndi zonunkhira monga sinamoni ndi turmeric zitha kuwonjezeredwa pamsakanizo kuti uzipatsa kununkhira komanso zakudya zofunikira, monga mavitamini, michere ndi ma antioxidants.

Chifukwa chimanga cham'mawa sichabwino

Maphala am'mawa omwe amagulitsidwa m'sitolo, makamaka kwa ana, ndi zinthu zotukuka kwambiri zomwe, ngakhale zimapangidwa kuchokera ku mbewu zonse, monga tirigu kapena chimanga, sizibweretsanso phindu lililonse.

Izi ndichifukwa choti maphikidwe ambiri amaphatikizapo kugwiritsa ntchito shuga wambiri, komanso zowonjezera zowonjezera zamankhwala, monga utoto, zotsekemera ndi zotetezera. Kuphatikiza apo, chimanga chabwino chimaphikidwa pamalo otentha kwambiri ndipo chimakhala ndi vuto la kuthamanga, komwe kumatha kuchotsa pafupifupi michere yonse yofunikira. Nazi momwe mungapangire granola wathanzi.