Mafuta, fiber, chakudya, mapuloteni, omwe ali ndi thanzi labwino la tirigu.
Mchere ndi microelements: potaziyamu, calcium, chitsulo, mkuwa, manganese, zinki, molybdenum, nickel, cobalt, strontium, ayodini, bromine, phosphorous, vitamini A, D, E, PP, B.
Ndani angaganize kuti balere wotchuka angathe kusungunula zotsatira zochokera ku ubwana, kuthandizira kuchotsa poizoni ndi poizoni kuchokera mu thupi, komanso kuchotsa kulemera kolemera. Ngati mukufuna kuchepetsa thupi, idyani balere ambiri - opambana mavitamini. Chifukwa cha fiber yomwe ili mu mbewuyi, kumverera kwa kukhuta kudzakhala kokwanira kwambiri ndi kosatha ndipo kudzathetsa kufunikira koletsa njala ndi nthawi zambiri, nthawi zina zosadya zokwanira.
Mphala wa balere
Zakudya zam'mawa komanso mwamsanga. 60 g wa mabala a balere (mukhoza kuwonjezera mchere wambiri) brew mu makapu awiri a madzi otentha. Thirani kapu pamwamba pa chivindikiro ndikusungunuka kutentha mpaka madzi omwe mwatentha kwathunthu. Fukani ndi walnuts kuchokera pamwamba, onjezani nthochi, zoumba, kuwaza ndi madzi.
Barley Granola
8 servings
Kuwathandiza. Sakanizani 250 g a flake flakes, 1 tbsp. shuga wofiira, 1/4 tsp. sinamoni, 2 tbsp. wokondedwa, 1 tbsp. mafuta a azitona, 1/4 tbsp. Mbeu zowatsedwa zitsamba, mchere wambiri. Kuphika mu uvuni ku 140C mpaka ma flakes ali golidi. Wonjezerani ndi kuwonjezera 200 g ya zipatso zouma.
Barley Burrito
4-5 zopereka
Zakudya zowonjezera za ku Mexico ndi balere ndizo zowonjezera mavitamini. Mu magalasi awiri a balere (balere lonse, peeled ndi nthaka), kutsanulira mu 1/2 lita imodzi ya madzi otentha mu kapu yapakati. Phimbani ndi chivindikiro, pita ku moto waung'ono ndi kuphika mpaka barele ndi ofewa ndipo madzi akumwa. Sakanizani ndi magalamu 130 a salsa (msuzi wa Mexico). Pamalo otsekemera (keke yofiira ya Mexico yochokera tirigu kapena ufa wa chimanga ndi zonunkhira, ogulitsidwa m'masitolo akuluakulu), ikani supuni 3. nyemba zowonjezera, ndi 70 g ya chisakanizo cha ngale ya salsa. Pamwamba ndi coriander yatsopano, cheddar ndi yochepa ya hala-peno (mtundu wa tsabola). Pindani mitsuko m'miphika ndikuphika mthunzi pansi pa kutentha kwa 180C 10-1 mphindi zisanu.
Mwa njira
Kuchotsa fungo lomwe likuwoneka pophika kabichi, ngakhale zowonjezera kwambiri - vinyo, adyo kapena nyama yankhumba amawonjezera madzi.
Kale ku Roma, ankaonedwa kuti ndiwo ndiwo masamba - mwina, kokha kabichi ikhoza kudzitamandira mitundu yambirimbiriyo. Zothandiza komanso zotsika mtengo, kabichi ndizofunika zophikira. Mitundu yake yambiri imapezeka chaka chonse.
Kabichi ndi kasupe wochuluka kwambiri wa calcium, mavitamini A ndi C, beta-carotene, chitsulo ndi potaziyamu, koma nthawi zambiri timaziona kuti ndizofunika kwambiri. Pafupifupi 87 peresenti ya anthu amaona kuti fungo la kabichi yophika (makamaka yophika) ndi losasangalatsa. Choncho simukufunika kuphika - pokonza kuphika, pafupifupi glucosinolates yomwe ili mu kabichi (gulu la phytochemicals, lachilendo antioxidant) lomwe laphunziridwa mwatsatanetsatane posachedwapa chifukwa chotsutsana ndi khansa zimatayika.
Zasankhidwa: sitidzaphika.
Zachimake
Kuyambira yaiwisi kabichi ife kawiri ambiri glucosinolates monga yophika.
Yesani izi tsopano
Onjezerani masamba a kabichi ku saladi, sauces, msuzi ozizira. Ikani masangweji mmalo mwa letesi.
Parenaya
Kukonzekera kabichi zingapo sizimataya zinthu zothandiza.
Yesani izi tsopano
Kabichi ya steamed imasunga kapangidwe kawo ndi mpweya wosalowerera kwa mphindi zisanu. Nyengo ndi mchere ndi tsabola, kusakaniza mbatata yosenda kapena kukongoletsa kudya nyama yowonda.
Maminiti asanu omwe amatsanulira mafuta amateteza glucosinolates ndi zinthu zina zothandiza mofanana ndi kuyendetsa.
Yesani izi tsopano
Onjezerani masamba a kabichi mu saute ya masamba kapena kuwachotsa mopepuka mu supuni 1. mafuta a azitona.