Eyona eziphambili ze papa: uluhlu photos

Eli nqaku liza kakhulu kuba nomdla kwabo abakhokeli, okanye ubuncinane uzama ukuphila ubomi obusempilweni. Kuyinto ezisitheleyo indima enkulu kule nto isondlo esifanelekileyo. Akukho ayikwazanga ukwenza ngaphandle ubukho okuziinkozo ekutyeni. Masijonge iintlobo eziphambili okuziinkozo, ukuthetha iimpawu zabo yingenelo yaye elibi, ixabiso calorific ukhangele namanye amanqaku abalulekileyo nanomdla.

Overview

Efanelekileyo, ukutya okunezondlo kuyimfuneko nje kuphela iimbaleki kunye nemizekelo. Kubaluleke kakhulu ukuba ukulandela ukutya kunye izifo ezithile, ezifana neswekile, isilonda esiswini, njl Ngokubanzi, isidudu na cereal ekhethiwe ku ka-3 ngosuku, amaxesha omnye kuphela yonke imihla. Nangona ezinye ukutya kufuneka ibe 'alungise ".

Ngoko ke, kukho ukudla okuziinkozo, nto leyo eRashiya Kutshiphu, yaye abaninzi bayazi kakuhle ngabo. Masithathe, umzekelo, buckwheat. ukukrala Excellent, nto leyo esisityebi nje kuphela iiproteni, kodwa carbohydrate entsonkothileyo kunye neevithamini zamaqela ezahlukeneyo. Kodwa kukho ezinye iintlobo okuziinkozo ezifana quinoa, ezo ningasabeli wonke, yaye zibiza imali eninzi. Nakuba kunjalo, kuyinto kakhulu imveliso luncedo. Ngoku makhe aye ngqo nesihloko.

All of buckwheat

Buckwheat, yena buckwheat okanye buckwheat, makwazeke phantse wonke umntu kuthi. Ngokutsho iingxelo ezininzi, okokuqala le cereal ukuvela eIndiya, apho waqalisa ukusebenza malunga 4 amawaka eminyaka eyadlulayo. Eneneni, eRussia weza umgrayo evela eGrisi, njengoko oko kungqinwa ngegama layo. Emva izifundo kwinkulungwane yama-20, kwaye kwacaca ukuba "okuziinkozo Greek" iqulethe isixa esikhulu iivithamini kunye nezinto umkhondo iyimfuneko ukuze isikolo sisebenze eziqhelekileyo emzimbeni womntu. Kungenxa yoko le nto buckwheat baqala ukubiza "ukumkanikazi-iinkozo". Kakade ke, namhlanje kukho iintlobo ezahlukeneyo buckwheat; kodwa igama edumileyo kodwa ezimbalwa. Mhlawumbi sele ugqibe ukuba sithetha ukudla akukho thermally phambili. Mbilu iqulethe izixa ezikhulu lweziqalelo zokulanda umkhondo kunye neevithamini, ngoko layo ixabiso lesondlo eliphezulu. Kukho kwakhona i umgubo buckwheat. Asinto ezifanelekileyo yokwenza isonka, kodwa kunokuba enekuku, keyiki okanye amaqebengwana buckwheat. I-100 grams ye-mveliso iqulethe malunga 13-14 iigrem protein, 3.3 iigrem ezityebileyo 62 iigrem carbohydrate, yaye zonke kwi 313 ixabiso calorific kcal.

okuziinkozo Popular: Igama iintlobo

Okuziinkozo edume kakhulu futhi ithandwayo zizityebi izinto umkhondo kunye neevithamini, sele kusetyenzwa. Kodwa ke, kufanele kuphawulwe ukuba kukho ukudla okuziinkozo edliwayo ayikho ukuba wonke. Ngoko ke apha ke kuluhlu lwethu musa angawi. Siza kuthetha kuphela malunga okuziinkozo oluntu luncedo kakhulu kunye ubuncinane iipropati ezimbi. Kuyo nayiphi na imeko, ukuba umntu uphilile, nokudla buckwheat, semolina, irayisi, yaye akukho nto imbi eza kwenzeka. Kodwa ke kwakhona akukho mfuneko kakubi, njengokuba kuvela iingxaki ekugayeni.

Ngokupheleleyo zonke iintlobo papa - imbewu izityalo. Ngoko ke, oko ke iluncedo kakhulu kubo. Ngoko kusengqiqweni ukuba ukutya ipapa kuphela na. Kodwa loo nto okuziinkozo elungileyo, ngoko kukho ukusebenzisa kunye nemifuno, iziqhamo, inyama okanye intlanzi. Ngaloo ndlela, kuyenzeka ukuba ufumane kuphela isityana eyanelisayo luncedo, kodwa ngeyona okunencasa, kwaye konke oku kube okuziinkozo. Iindidi, kukho amagama ezahlukeneyo, ezinye zazo zithathwa ngoku.

Yintoni irayisi zasendle nento odla

Ezinye iintlobo okuziinkozo, i ifoto kunye negama onokuyi fumana kweli nqaku akunanto yakwenza noko badle. Ngokukodwa, oku kusebenza nerayisi asendle, yena omnyama. Asinto kunzima ukuthelekelela ukuba amhlophe, engenanto. Oku kusebenza inkangeleko yayo kunye nexabiso eluncedo. Igama kanye zerayisi abamnyama - amanzi irayisi zasendle. Enyanisweni, kubalulekile kakhulu phezulu (1.5-3.0 m), Marsh izityalo ezingatyalwanga kwixabiso wayo ikufuphi ngokwembewu yerayisi.

ERashiya, oku yimveliso inqabile, ngoko ke ixabiso kwiimeko ezininzi, ukuba phezulu. Ixabiso lokugqibela nalo ngenxa, kunye nexabiso eliphezulu lesondlo kunye nokunqaba okuziinkozo. ukucoca wayo nzima kakhulu kwaye kwenziwa ngesandla. Ke ukuba ixabiso lesondlo, irayisi ebilisiweyo imalunga 100 calories 100 grams imveliso nganye. Kulo mzekelo, ukwakhiwa ezimalunga-16 grams protein, 79 grams carbohydrate, no-3 grams ngamanqatha.

Abalungele iintlobo cereals isidudu

Ukuba ucela nayiphi umfama, ezinye ukudla okuziinkozo na imali iphezulu-aluminiyam, impendulo nganye - oatmeal. Noko ke, oku akuthethi malunga kukubola "uMofokeng" kunye ezifana, abathe bona baba ubushushu kakubi kunye ukolo, ezo eziyimfuneko ukulungiselela kakuhle ubilise. groats oat kumafa waso isixa esikhulu lobhedu, calcium, boron nesinyithi. Ngaphezu koko, kule cereal naye antioxidants zedosi omhle ukuba ngokuphawulekayo ukwandisa kweelana umzimba womntu zizifo kunye nezifo ngokubanzi. Ngokubanzi, oatmeal ayiphetheyo iipropati elilodwa nesisu kunye phecana emathunjini. Ngaba ukusebenza inwenwa, ukuba esuse amathumbu, deducing kulo zeBlack kunye nezinye "inkunkuma". Abaninzi sincoma ukutya oatmeal ubuncinane kanye ngosuku sakusasa. Hayi kuba akukho lo udle iminyaka emininzi, amaNgesi.

groats ibhali

umgrayo Irhasi, kuxhomekeke processing yahlulwe ngamaqela amabini amakhulu; nerhasi atyabukile yerhasi. I yangaphambili batyunyuzwa zibe 2-3 iindawo ingqolowa leyo eyandisa ubukhulu amaxesha 5-6 ngexesha lenkqubo zokupheka. Cook pearl kwerhasi kufuneka elide ngokwaneleyo - ukusuka kwimizuzu engama-60 ukuya kwi-90. Gadudu ujika ngaphandle uphuqeka, kodwa emva okupholisa iyaqina, ngoko kuyimfuneko ukuba adle kwangoko emva kokupheka.

Ke zona iinkozo irhasi, ngoko uphuma iinkozo unpolished zerhasi batyumke. Sinokuthi ukuba le mveliso omabini amandla kunye nobuthathaka yayo. yezimbiwa Inani ilisuse ifayibha ngapha apha, kodwa ukuba ukugaya umgrayo zerhasi , xa kuthelekiswa ne-pearl umyalelo sezingeni isikroba. Eliphekwe Gadudu malunga nemizuzu engama-40-50, kwakunye nokwanda wokudla amaxesha malunga 5.

On the cereals irayisi

Namhlanje sinako thenga nakhandiweyo, irayisi grinded egudisiweyo. Phakathi ziyahluka cereal indlela processing. Umzekelo, irayisi emhlophe kuba ingqolowa apho istili lisusiwe kwaza inxalenye umaleko aleurone. Kwiimeko ezininzi kumphezulu isonka. Kufanele kuphawulwe ukuba ezi ukudla okuziinkozo ezahlukeneyo abazizityebi kwisitatshi kanye carbohydrate ngokukhawuleza ukutya. Ngokuqhelekileyo malunga 85-90%. Ukongeza, kukho inxalenye inani zinto protein kunye nefayibha. iinkozo ezahlukeneyo zerayisi kangangethuba ixesha elide ezisetyenziswa amayeza zonyango, njengoko bazenze zambi iipropati ezizodwa ngokwenene. Kungenxa yoko le nto, ucinga iintlobo eziphambili okuziinkozo, singasathethi ke irayisi. Gadudu evela kwinkcubeko ezilungele ngokugqibeleleyo zombini abadala kunye nabantwana.

Ngokufutshane imidumba

Njengokuba mhlawumbi sele ugqibe, kuya kuba malunga nee-ertyisi. Xa indlela processing yahlulahlulwe yaba ngamaqela ezininzi: likhazimliswe, nokuxobuka isiqwenga. Kungakhathaliseki indlela yonyango lokuqala, ufumana ukutya emangalisayo nobunempilo. Kuyo nayiphi na imeko, zonke iintlobo iimbotyi okuziinkozo, nokuba ertyisi chipped okanye exwebula exwebula likhazimliswe, ukufunxile kakuhle umzimba. Njengoko lwenkqubo zokupheka, yokupheka ithatha malunga 30-60 imizuzu. Kwangaxeshanye, ezinye iintlobo ze-ertyisi singafani dish side. Ke ukuba ixabiso lesondlo, iimbotyi nesondlo kakhulu, kodwa unako ukudla nabo ekutyeni. Enye into kukuba asinguye wonke uyayiqonda ixabiso lemveliso, kodwa ndabulaleka. Umzekelo, zokutya ertyisi isuphu ayikho nje ephantsi osidingayo, kodwa kakhulu okunesondlo, nto leyo ibaluleke kakhulu ekutyeni.

Amabele kunye nombona

Luncedo xa amazimba kukuba ukugcinwa ixesha elide papa uba nobukrakra. Yiyo loo nto kucetyiswa ukuba uhlambe ngaphambi kokuba azipheke amazimba emanzini ashushu. Kulo mzekelo, indima ebalulekileyo eyadlalwa cereals umbala. Ngoko ke, ngamanye amaxesha ukukrala kuba luthuthu kunye umbala omthubi. Yellow kulo mzekelo uyakukhetha ngakumbi. Into yokuba amazimba engundoqo vitreous ezinjalo, yaye ngoku izazekile iimpawu okupheka yabathengi. inkqubo Pulping kaninzi kuthatha malunga 40-50 imizuzu kuxhomekeka kumgangatho imveliso le. Kufuneka kuqatshelwe ukuba iiproteni nenkcubeko ekhankanyiweyo ayiqulathanga iimali ezaneleyo asidi acid, ezo kuyimfuneko emzimbeni womntu. Ngako oko ke kucetyiswa ukuba usebenzise umqa friable kunye puddings kunye nobisi, itshizi okanye nenyama.

Ke yokudla ezenziwe ingqolowa, kubalulekile kakhulu ukuba imizimba yethu. Okokuqala, iphucula okukwazi efunda kakuhle. Okwesibini, ngcono ukugaya nangokusebenzayo akubangeli negazi lakho. Njengoko iintsilelo beenkozo, ngoko ke kwimeko yethu apho. Oku iiproteni zonakeleyo inkqubo pulping elide. Ukongeza, xa kuthelekiswa nezinye izityalo umbona xa upheka kwandisa kancinane umthamo (2-3).

A kancinci malunga nomgangatho cereals

Zonke iintlobo papa kufuneka ivavanywe ngokuyimfuneko ukuze umgangatho. Noko ke, kufuneka ukuba ukujonga indlela umsebenzisi ngembonakalo, incasa, ivumba kunye nombala imveliso. Umzekelo, rancidity ibonisa ukuba iinkozo nga ugcinwe ixesha elide, kwaye ukutshintsha umbala kwenzeka ngenxa yomonakalo. Kule ukufuma okuziinkozo kufuneka ingadluli-15%, kwiimeko ezinqabileyo - 20% (legumes). Ukuba eli nani liphezulu norm, ayikhuthazwa ukuthenga sempahla. Oatmeal ligcinwa malunga iinyanga ezine, kunye nezinye iindidi okuziinkozo, uluhlu apho uya kufumana kweli nqaku - malunga omnye nonyaka. Ngokwesiqhelo, le yiyo yonke ingcaciso ngalo mbandela. Yitya ukutya okuziinkozo, jikeleza yaye babe sempilweni. Enyanisweni, ngexesha elifanayo ukupheka ukutya okumnandi yaye isempilweni cereals okanye imidumba kulula, ungasebenzisa inyama, imifuno, iziqhamo imuncu kunye mnandi kunye amaqunube. Qiniseka ukuba baphumelele.