Zvaunofanira Kuziva Pamhando Dzakasiyana-siyana
Anenge munhu wose anodya upfu pane imwe nguva. Ndiyo nheyo yezvinhu zvakawanda zvakabikwa, sechingwa nekiki, uye inoshandiswawo sechinhu chinokosha paunenge uchirova uye fry nyama, zvekudya zvegungwa kana miriwo. Asi ufu hwakakosha here? Mafuta ari muupfu haasi akakwirira nokuti tinowanzoshandisa zvishomanana chete. Asi kune nzira dzekuita kuti zvokudya zvako zvive nehutano nemhando dzakasiyana dzeupfu.
Maoriro muKupona uye Kudya Zvechokwadi
| Gorosi, Chichena, Chinangwa Chese Kukura Kwezvokudya Zvechokwadi | |
|---|---|
| Kushumira Kukura 1 cup (125 g) | |
| Per Serving | % Daily Value * |
| Calories 455 | |
| Maoriki anobva kuFat 11 | |
| Total Fat 1.2g | 2% |
| Saturated Fat 0.2g | 1% |
| Polyunsaturated Fat 0.5g | |
| Monounsaturated Fat 0.1g | |
| Cholesterol 0mg | 0% |
| Sodium 3mg | 0% |
| Potassium 133.75mg | 4% |
| Carbohydrates 95.4g | 32% |
| Dietary Fiber 3.4g | 14% |
| Shuga 0.3g | |
| Puroteni 12.9g | |
| Vitamini A 0% · Vitamin C 0% | |
| Calcium 2% · Iron 32% | |
| * Kubva pane zvokudya zviviri zvekoriori | |
Kune marudzi akawanda ehupfu hwakasiyana-siyana hunogona kushandiswa pakubika kana kubika. Imwe yemhando dzakawanda dzefurawa ndeyechinangwa chepfuma yakachena yakaitwa negorosi. Uchazviona muchitoro chakanyorwa kuti "Zvose-zvinangwa, zvakagadziridzwa, zvinoputika."
Chikafu chechokwadi cheupfu chinoratidza kuti imwe kapu inopa 455 makorikori, asi iwe haugone kudya iyo makorikori akawanda paunodya hupfu nokuti yakakanganiswa nemamwe zvigadziro kuita chingwa, muffin, cookies kana zvimwe zvinhu.
Maererano neDADA data, mukombe wemuchena, zvose-chinangwa, unogadziriswa, upfu hwakasvibiswa ndiyo yakanaka kwazvo ye selenium, riboflavin, niacin, uye thiamin. Iyowo yakanaka yakanaka yemhangura, iron, phosphorus, uye zinc.
Asi pane zvakawanda zvakasiyana-siyana zveupfu zvaungasarudza kubika kana kugadzirira kudya.
Zvinobatsira kuenzanisa kushandiswa kwevakawanda uye chikafu chezvokudya zvemarudzi akasiyana eupfu uye kusarudza kuti ndeipi yakakunakira iwe.
- Zvose zviyo zvegorosi zvinopa 408 makorikiti pamukombe, 16 gramu eprotheni, 86 gramu e-carbohydrate, 13 gramu ye fiber uye 3 gramu yemafuta.
- Mafuro eAmondi anopa 640 makorikiti pamukombe, 24 gramu eprotheni, 24 gramu e-carbohydrate, 12 gramu ye fiber uye 56 gm emafuta.
- Semolina inopa 601 makirogiramu pamukombe, 21 gramu eprotheni, 122 gramu yemakinhydrate, 7 gramu ye fiber uye 1.8 gramu emafuta.
- Hurawa yakachena yekake inopa 496 makorikiti pamukombe, 11 gramu eprotheni, 107 gramu e-carbohydrate, 2 gramu ye fiber uye gramu imwe yemafuta.
Utano Hune Zvibereko zveMhando Dzakasiyana-siyana
Iwe unogona kusarudza kushandisa imwe yakasiyana yeupfu kubika pamwe kuitira kuti uvandudze mararamiro ehutano hwezvokudya zvako. Semuenzaniso, chingwa chakagadzirwa kubva muupfu hwegorosi wose chinopa chikafu chinonaka kudarika chingwa chinogadzirwa kubva muchero wakanatswa . Asi haasi yose inopfurikidza inoshanduka. Zvakakosha kuziva kuti uri kushandisa sei furawa yako usati waita shanduko.
- Cake ufa unogadzirwa zvakanaka chaizvo uye unowanzoshandiswa mune zvinhu zvakagadzirwa zvakabikwa sekiki nekeke. Iyo yakakwirira mu starch uye yakadzika mumapuroteni. Maererano neGorosi Yezvokudya, Gorosi imwe yeupfu hwekaka inogona kuitwa nekuyera 1 mukombe yeupfu hwechinangwa chega, kubvisa 2 mashupuni maviri eupfu uye kuchinja icho ne 2 mashupuni emakona.
- Zvose zvakagadzirwa, zvakagadzirwa nehupfuu chena zvinoshandiswa kubva kusanganiswa kwegorosi rakaoma uye rakanyorova uye ndiyo yakanyanya kushandiswa nokuti yakanatswa kuva nechepamusoro kudarika kupfuura upfu hwegorosi. Hupfu yekuzvimirira inofanirwawo upfu hwakagadzirirwa humwe hwave hwakave newaini ine mbiriso yakawedzerwa. Kunyange zvazvo upfu hwechinangwa hwose huri nyore kushandisa, ihwohwo zviyo zvakakonzerwa . Nyanzvi dzehutano dzinokurudzira kuti tibatsire kuwedzera zviyo nemafuta akawanda kakawanda sezvinobvira kuti tiwedzere fiber yedu yekudya.
- Semolina yakagadzirwa kubva durum kana gorosi rakaoma ine protein yakakwirira uye yeguten kupfuura zvimwe zvakasiyana-siyana. Semolina inowanzoshandiswa kuita marudzi akasiyana eparta uye couscous. Iyi haisi furawa yakanaka yekushandisa mukugadzira chingwa. Icho hachisiwo chisarudzo chakanaka kune vanhu vanochengetedza kudya kwema carb kana kuti vane gluten-sensitive.
- Yese yega yegorosi inogadzirwa kubva kune gorosi kernel. Inobereka chingwa chinowanzoreruka, asi chakakwirira mufiber uye chikafu kupfuura chingwa chinogadzirwa kubva kuupfu hwakagadzirwa. Kunyange zvazvo vamwe vanodya vane hutano vasingadi kuiswa kwezvinhu zvakabikwa zvakagadzirwa neupfu hwakanyanya hukuru kunopa hupfumi huzhinji huri nani kune huwandu hwakanatswa uye hwakapfurikidza.
- Mafuro eamondu anogadzirwa kubva kumarimondi akazara maarmond uye anowanzoshandiswa pakaderera carb uye gluten pasina kubika. Uhu uhwu hunobatsira panzvimbo yakaderera ye carb dieters uye vanhu vanochengeta kudya kwemajuten asi kune zvakanyanya mumafuta.
Mibvunzo Inowanzoenderana Nekukura
Mhinduro dzemamwe emibvunzo inowanzobvunzwa pamusoro pefurawa inogona kuvimba nehupfu hwehupfuu hwaunosarudza
Ndeipi nzira yakanakisisa yekuchengeta furawa?
Nyanzvi yehupenyu yehupenzi Erin Huffstetler anorayira kufungidza kunatswa kwakanatswa kuuraya chero mazai kana zvipembenene mazai. Zvadaro tumira kune rimwe plastiki kana girasi chigadziko chine chisimbiso chisina kuvharwa. Hupfu yegorosi ine hutapfupi terefu hupenyu kupfuura humwe huripo, saka hahuzoperi kwenguva refu. Anokurudzira kuchengetedza upfu hwegorosi wose mufiriji. Upfu hwemumondi hwakanakisisa hunochengeterwa firiji kana mazaya.
Inguva yakareba hupfu huchapera kana yakachengetwa zvakanaka?
Nzira inowanzogara mwedzi 3-6 kana yakachengetedzwa zvakanaka. Kana ukachengetedza hupfu mufiriji, inogara kwenguva yakareba (kusvikira pagore). Nyanzvi dzakawanda dzokubika dzinoti kana hupfu hwako huri kunhuhwira zvakanaka, huchiri hwakachengetedzwa kuti hushandise. Mafuta akawanda mapfupa ane "zvakanakisisa" zuva raunogona kushandisa semutungamiri.
Ndinokwanisa kuunganidza upfu pandinozvitenga puragi itsva here?
Zvakanakisisa kuti usabatanidza upfu hwako hutsva neupfu hwako hwekare.
Ndinofanira here kushandisa nguva dzose hupfu hwezviyo hwehutano hwakanaka?
Kwete hazvo. Zvose zvehupfu dzezviyo zvinopa hutano hunokosha, asi hahuwanzoshanda mumapepeti ose. Shandisa iyo kana iwe uchigona uye uchidya ugoita upfu hwezvigadzirwa muhuwandu.
Shoko Rinobva
Kana iwe uri mubiki, unogona kukwanisa kusarudza rudzi rweupfu hwaunoshandisa mumarepeti. Asi kana iwe ukatenga kana kupedza zvinhu zvakagadzirwa zvepakiti, haugoni kuva nesarudzo. Kunyange zvazvo zvakakosha kutarisa zvinoshandiswa zvakadai seupfu hwegorosi rose, iwe unofanirwawo kuita sarudzo dzakanaka dzezvokudya zvinoenderana nezvimwe zvinoshandiswa mukudya kwako. Isu tose tinoda kunakidzwa nezvinhu zvakabikwa nguva nenguva, asi iwe unowana humwe huzhinji bhakama rako kana ukasarudza zvinhu zvakabikwa nemishonga yakanakisisa sezvibereko kana miriwo.
> Sources:
> Gorosi Zvokudya Dare.Different Aina yegorosi. Bhuku Rekutsvaga Rinyoreka reVakache Vekumba.
> Roberta Larson Duyff Simba Rakawanda : Dzidza nezveMhando dzakasiyana-siyana dzeChikoro chekudya zvinovaka muviri uye Dietetics Zvokudya Nezvokudya