Unotya kudya chingwa nemupunga nekuda kwechirwere cheshuga cherudzi rwechipiri here? Saka ngatidzidzei nezvezviyo zvakakwana!

Chinhu chekutanga chinofungwa nevanhu vazhinji uye chinotyiwa pavanoona kuti vane chirwere cheshuga ndechekuti, "Aa, handizokwanisi kudya chingwa kana mupunga here?" Asi ichocho hachisi chinhu chekutya. Unogona kunakidzwa nechikafu chakagadzirwa nezviyo . Asi pane chakavanzika chimwe chete. Ndokuti, zviyo zvaunosarudza zvinofanira kunge zviri "zviyo zvakakwana." Nhasi, tichataura nezvezviyo izvi zvakakwana, kuti sei zvakanaka kwauri une chirwere cheshuga , uye kuti ungazviwedzera sei pakudya kwako.

Sei zviyo zvisina kubikwa zvakanaka zvakadaro kumunhu ane chirwere cheshuga?

Zvichitaurwa zviri nyore, tsanga dzose imhando yepamusoro yezvokudya zvine hutano. Chinhu chikuru chadziri munyama iyi ifayibha .

Fungidzira kuti zvaizova zvakanaka sei kudai chikafu chaunodya chikagayiwa mudumbu mako uye shuga iri machiri ikanyudzwa muropa rako. Ndizvo zvinobatsira fiber.

• Kudzora Shuga: Faibha inoderedza kugaya chikafu . Izvi zvinoderedza mwero wekuwedzera shuga muropa rako. Izvi zvinobatsira kudzora kukwira kamwe kamwe kwehuwandu hweshuga muropa.
• Kudzora Huremu: Kudya zviyo izvi zvinokubatsira kuti ugute kwenguva yakareba. Saka, nzara inowanzo rwadza uye kudya zvakawandisa zvinodzorwa, izvo zvinobatsirawo kudzora huremu hwako .
• Hutano hwemwoyo: Iyi faibha inogona kuderedza huwandu hwecholesterol yakaipa muropa rako, izvo zvinogona kubatsira kuderedza njodzi yezvirwere zvemwoyo .

Dzimwe nzira dziri nyore dzekuwedzera zviyo zvakakwana mukudya kwako

Izvi hazvina kuoma sezvaungafunga. Unogona kutanga nekuchinja zvishoma pane zvaunodya zuva nezuva.

• Musiyano mukuru: Chinhu chiri nyore ndechekutsiva chingwa chichena chaunodya nachoKuchinja kushandisa chingwa chefurawa cheAtta, chingwa cheKurakkan, kana chingwa chegorosi rose . Zvakare, jaira kudya mupunga webrown nebran panzvimbo pemupunga muchena.
• Kune masobho nemasaladhi: Edza kuwedzera tsanga shoma yakaita sebhari kana bulgur kumuto wako, stew, kana saladhi. Izvi zvichawedzera kunaka kutsva mundiro.
• Zvekudya zvakagadzirwa kumba: Kana uri kugadzira chingwa chakagadzirwa kumba, mamuffin, makeke, kana mapanikeki, pachinzvimbo chekushandisa furawa yechingwa chichena, shandisa hafu yehuwandu hwefurawa inoshandiswa pakubika, furawa yeoat, kana semolina .
• Zvekudya zvemasikati: Pane kudya bhisikiti recracker panguva yetii yemasikati, idyai popcorn yakagadzirwa isina munyu nebhota . Popcorn igorosi rakanakawo. Chikafu chinogadzirwa nezviyo zvisina shuga yakawedzerwa isarudzo yakanakawo.
• Edza chimwe chinhu chitsva: Panzvimbo pemupunga, edza kuwedzera chimwe chinhu chakaita sequinoa mundiro. Kana uchikangwa shrimp kana huku, edza kuiputira nequinoa panzvimbo pechingwa chechingwa, inonaka kwazvo.

Usanyengerwa pasupermarket! Verenga zviri papepa racho nokungwarira

Dzimwe nguva chikafu chatinotenga chatinofunga kuti "chikafu chose" chinenge chine hupfu hwakatsetseka. Saka unofanira kunyatsoongorora zvakanyorwa papakeji.

Kunyangwe kana zvakanaka, unofanira kudya zvakadii?

Kunyangwe zviyo zvakakwana zvakanaka pahutano hwako , hazvina kunaka kudya zvakawanda kwazvo. Zvine makabhohaidhiretsi. Huwandu hwaunogona kudya hunoenderana nekuti shuga yako yeropa inodzorwa sei.

Kazhinji, gwara rakanaka nderekuisa zvikamu zvitatu zvezviyo zvisina kubikwa pazuva.

Chii chinonzi kushumira kamwe chete?

• 1/2 kapu yemupunga wakabikwa
• 1/2 kapu ye oats yakabikwa (oatmeal)
• Chingwa chezviyo zvose (chidimbu chimwe chete)
• 1/2 kapu yakabikwa gorosi rese pasta

Musiyano wechokwadi uripo pakati pezviyo zvakakwana nezviyo zvakacheneswa ndeupi?

Sei mupunga webrown uri nani pane mupunga muchena? Sei hupfu hweatta huri nani pane hupfu hwechingwa chichena? Chikonzero cheizvi inzira inogadziriswa zviyo.

Kune zvikamu zvikuru zvitatu zvechibage chero chipi zvacho:

1. Matavi: Iri ndiro jira rekunze rinodzivirira zvirimwa. Rine faibha yakawanda, ma antioxidants , mavhitamini B , uye maminerari.

2. Chikamu chine starch (Endosperm): Ichi chikamu chikuru, chine starch chiri pakati. Chine makabhohaidhiretsi akawanda.

3. Utachiona: Ichi chikamu chidiki chiri mukati mezviyo. Ichi chikamu chinomera zviyo. Chine mavitamini akawanda, zvicherwa, uye mafuta ane hutano.

Tsanga dzakazara itsanga dzinodyiwa sezvadziri, pasina kubvisa zvikamu zvitatu zvese. Ndosaka dzichinyatsovaka muviri. Mienzaniso yeizvi inosanganisira mupunga webran, hupfu hweatta, oats, uye buckwheat.

Zviyo ZvakanatswaIzvi zvinoreva kuti zvikamu zviviri zvine hutano zvakanyanya zvezviyo, bran negerm, zvinobviswa, zvichisiya chikamu chepakati chine starch chete (endosperm). Aya ndiwo magadzirirwo anoitwa mupunga muchena neupfu hwechingwa chichena. Nekuda kweizvozvo, hazvina fiber yakawanda nezvimwe zvinovaka muviri zvakawanda.

Chirwere cheshuga, zviyo zvakakwana, zviyo zvakakwana, chirwere cheshuga cherudzi rwechipiri, zvinovaka muviri, mupunga webran, chikafu chine hutano