Ubwino wa 7 wa ufa wakuda wakuda ndi momwe mungapangire

Zamkati

• Ubwino wa ufa wakuda wakuda
• Ufa wabulosi wakuda umakuthandizani kuti muchepetse kunenepa?
• Momwe mungapangire ufa wakuda wakuda

Ufa wa kiranberi umakhala ndi michere yambiri, mavitamini ndi michere ndipo amatha kuwonjezeredwa mkaka, yogurt ndi timadziti tomwe timadya tsiku lonse, zomwe zimathandiza kuchepetsa kudya, kuwongolera mafuta m'thupi komanso kuthandizira pakuchepetsa thupi.

Ufa uwu nthawi zambiri umadyedwa kuti muchepetse kunenepa, chifukwa uli ndi ma calories ochepa ndi mafuta, komabe kuti kuchepa thupi kukhale kothandiza, ndikofunikira kukhala ndi chakudya chopatsa thanzi komanso kuchita masewera olimbitsa thupi pafupipafupi.

Ufa wa mabulosi akutchire amatha kupangidwa kunyumba mosavuta komanso mwachangu, komabe atha kugulanso m'misika, m'masitolo ogulitsa pa intaneti kapena m'masitolo ogulitsa zakudya.

Ubwino wa ufa wakuda wakuda

Ufa wa mabulosi akutali ndi vitamini C ndi K komanso mchere monga calcium, magnesium, iron, zinc, calcium ndi potaziyamu. Kuphatikiza apo, amapangidwa ndi anthocyanins, omwe ndi antioxidant zinthu, ndi pectin, yomwe ndi fiber yosungunuka. Chifukwa chake, chifukwa cha kapangidwe kake, ufa wa mabulosi akutchire amatha kukhala ndi maubwino angapo azaumoyo, omwe ndi omwe ndi:

1. Zimathandizira kuwongolera mafuta m'magazi, chifukwa ulusiwo umachepetsa kuyamwa kwa mafuta m'thupi;
2. Zimathandizira kuwongolera matenda ashuga, chifukwa ulusi umatha kuwongolera kuchuluka kwa shuga wamagazi;
3. Imaletsa ukalamba pakhungu, chifukwa cha katundu wake wa antioxidant;
4. Bwino ntchito matumbo, popeza amapangidwa ndi ulusi womwe umapanga mtundu wa gel osakaniza m'mimba, omwe amamwa madzi komanso kuthetseratu ndowe;
5. Amachepetsa kutupa, popeza amapangidwa ndi mavitamini ndi michere yomwe imalepheretsa kudzikundikira kwamadzimadzi mthupi;
6. Amalimbikitsa kumverera kwachisangalalo, popeza chimodzi mwazigawo zake ndi pectin, yomwe ndi cholumikizira chosungunuka chomwe chimapanga mtundu wa gel m'mimba, ndikulimbikitsa kukhuta;
7. Imaletsa matenda amtima, chifukwa imatha kuthandizira kuwongolera cholesterol, kuphatikiza kukhala antioxidant.

Ngakhale amakhala ndi maubwino angapo azaumoyo, ndikofunikira kuti munthuyo akhale ndi zizolowezi zabwino pamoyo wake, monga kudya zakudya zopatsa thanzi komanso kuchita masewera olimbitsa thupi.

Ufa wabulosi wakuda umakuthandizani kuti muchepetse kunenepa?

Ufa wa mabulosi akutchire ungathandizire pakuchepetsa thupi, chifukwa uli ndi ulusi wambiri, makamaka pectin, womwe umalimbikitsa kukhuta, kumalepheretsa munthu kudya kwambiri tsiku lonse. Kuphatikiza apo, ufa uwu ukhoza kukuthandizani kuti muchepetse thupi chifukwa umachepetsa kuyamwa kwa mafuta ndi shuga m'thupi, kuphatikiza pokhala ndi zopatsa mphamvu zochepa.

Komabe, kuonda kumachitika bwino ngati ufa wa mabulosi akutchire ndi gawo la chakudya chopatsa thanzi, choyenera kutsogozedwa ndi wazakudya, ndipo kuchita masewera olimbitsa thupi kumachitika moyenera.

Momwe mungapangire ufa wakuda wakuda

Ufa wa kiranberi umatha kupangidwa kunyumba m'njira yosavuta komanso yosavuta. Kuti muchite izi, ingoikani 1 mbale ya mabulosi akuda mu poto ndikubweretsa ku uvuni pamoto wochepa. Mabulosi akuda akauma, ayikeni mu blender kuti asanduke ufa.

Ufa uwu ukhozanso kupangidwa ndi mabulosi akuda achisanu, koma mabulosi akuda amatenga nthawi yayitali kuti aume. Chifukwa chake, ndibwino kupanga ufa ndi mabulosi akuda atsopano.

Ufa wa mabulosi akutchire atha kugwiritsidwa ntchito mu timadziti, mavitamini, m'madzi, mkaka, yogurt komanso kuwonjezeredwa mu mtanda, keke kapena chitumbuwa, mwachitsanzo.