Njira 5 zosinthira mpunga ndi pasitala

Zamkati

• 1. Quinoa
• 2. Amaranth
• 3. Spaghetti ya zukini
• 4. Mbatata
• 5. Buckwheat

Kusintha mpunga ndi pasitala pakudya ndikuchepetsa kuchuluka kwa chakudya m'zakudya, quinoa, amaranth, mbatata ndi spaghetti ya zukini zitha kugwiritsidwa ntchito, zakudya zomwe zitha kuwonjezeredwa pazokonzekera zosiyanasiyana, monga pasitala, supu, saladi, timadziti ndi mavitamini .

Kuphatikiza apo, ndi njira zabwino kwa anthu omwe ali ndi tsankho ku gluten, omwe amapezeka pasitala, ndipo atha kugwiritsidwa ntchito m'maphikidwe osiyanasiyana kukhitchini, omwe amapereka mpunga kapena pasitala osiyanasiyana.

1. Quinoa

Quinoa ndi phala lachinyengo lokhala ndi mapuloteni ndi fiber, omwe amatha kupezeka ngati ma flakes, mbewu kapena ufa. Kuphatikiza apo, ili ndi omega 3, calcium, iron ndi mavitamini B ambiri, othandizira kupewa mavuto amtima, kufooka kwa mafupa komanso mavuto amanjenje.

Momwe mungadye: m'malo mwa mpunga ndi pasitala, gwiritsani ntchito quinoa yambewu, yomwe iyenera kuphikidwa mofanana ndi mpunga, pogwiritsa ntchito makapu awiri amadzi pachikho chilichonse cha quinoa. Kuphatikiza apo, ngati ma flakes kapena ufa, quinoa imatha kuwonjezeredwa mu saladi, timadziti, msuzi ndi mavitamini. Onani maphikidwe ena kuti muchepetse kunenepa ndi quinoa.

2. Amaranth

Amaranth ndi njere yokhala ndi mapuloteni, ulusi, chitsulo, calcium, magnesium ndi potaziyamu, yokhala ndi zinthu zofunika monga kupewa khansa, kuteteza ku minyewa ina, kufulumizitsa kuchira kwa minofu ndikupewa kufooka kwa mafupa.

Kuphatikiza apo, ndiwolemera kwambiri ma antioxidants omwe amateteza chiwindi ndi mtima. Imakhalanso ndi zotsatira zotsutsana ndi zotupa, imalimbikitsa kuchepa thupi ndipo imathandizira kutsitsa cholesterol.

Momwe mungadye: Mbewu za amaranth zitha kuphikidwa mofanana ndi mpunga ndikuwonjezeranso mbale zanyama, msuzi kapena saladi. Kuphatikiza apo, amathanso kudyedwa yaiwisi pamodzi ndi zipatso, mkaka ndi yogurt.

Kuti mupange ufa wa amaranth, ingopukusani mbewu mu blender ndikuwonjezera ufa m'mavitamini, porridges, makeke ndi timadziti. Onani zabwino za ufa wa amaranth.

3. Spaghetti ya zukini

Spaghetti ya zukini ndi njira yathanzi, yomwe ingagwiritsidwe ntchito m'malo mwa pasitala, kubweretsa mwayi wokhala ndi ma calories ochepa, kukhala njira yabwino yoperekera zakudya. Kuphatikiza apo, ilibe gluteni, ndikupangitsa kuti ikhale yankho labwino kwa anthu omwe ali ndi tsankho kapena matenda a leliac.

Zukini ilinso ndi maubwino angapo azaumoyo popeza ili ndi vitamini A, carotenoids, vitamini C, calcium ndi potaziyamu.

Momwe mungadye: dulani zukini mu magawo pafupifupi 2 zala wandiweyani, chotsani matendawo ndikuyika papepala lomwe lidadzozedwa ndi mafuta, ndikupita ku uvuni wokonzedweratu ku 200ºC kwa mphindi pafupifupi 30.

Mukaphika, chotsani pamoto ndikuziziritsa kwa mphindi 10. Kenako, ingolekanitsani mawaya a zukini mothandizidwa ndi mphanda, ndikugwiritsa ntchito ndi zinthu zomwe mukufuna.

Onani sitepe ndi sitepe muvidiyo yotsatirayi:

4. Mbatata

Mbatata yotsekemera ndi gwero lalikulu la chakudya chochepa kwambiri cha glycemic index ndipo imatha kudyedwa ndi odwala matenda ashuga ndipo ndi njira yabwino yoperekera zokhwasula-khwasula.

Mbatata zokoma zili ndi vitamini A wambiri, carotenes, vitamini C, potaziyamu, calcium, phosphorous ndi magnesium, kukhala chakudya chambiri chokhala ndi ma antioxidants ndi anthocyanins, zoteteza ku khansa ndi matenda amtima. Kuphatikiza apo, ili ndi ulusi womwe umathandizira kukhalabe ndi thanzi lamatumbo ndikusamalira thanzi la diso.

Momwe mungadye: itha kugwiritsidwa ntchito m'njira yophika yosavuta kapena yoyera, kuphatikiza bwino ndi mitundu yonse ya nyama.

5. Buckwheat

Buckwheat ndi chakudya chokhala ndi mapuloteni, fiber, ma antioxidants ndi mchere monga magnesium, manganese, iron ndi phosphorous, kuphatikiza kuti mulibe gluten.

Chifukwa chakapangidwe kake, buckwheat imakhalabe ndi thanzi m'mimba, imawonjezera kukhutira ndikuwongolera kuchuluka kwa shuga wamagazi, kukonda kuchepa thupi ndikutha kudyedwa ndi anthu ashuga.

Momwe mungadye: Njereyi imatha kuphikidwa monganso mpunga. Pachifukwa ichi, muyenera kuyika 1 chikho cha buckwheat pamadzi awiri aliwonse, kulola kuphika kwa mphindi pafupifupi 20.

Ufa wa Buckwheat utha kugwiritsidwa ntchito kukonzekera makeke, ma pie ndi zikondamoyo, mwachitsanzo.Kuphatikiza apo, mutha kugulanso pasitala wokonzedwa ndi buckwheat.

Pofuna kuchepetsa thupi, onaninso malangizo ena osavuta kuti muchepetse kunenepa ndikuchepetsa mimba.