Ndiponsotu, iwo ndi magwero a mavitamini, mavitamini, mchere, zofunika za amino acid ndi zakudya zovuta, zomwe zimadulidwa pang'onopang'ono ndipo zimatithandiza kukhalabe ndikumverera kwa nthawi yaitali. Koma oatmeal, buckwheat kapena semolina phala, amene kukoma kwawo kumadziwika kwa ife kuyambira ubwana, ndi kovuta kuyesedwa: amawoneka ngati wamba, "osasangalatsa" kwa ife. Mwinanso, kuphatikizapo, tirigu ndi nyemba zomwe timadyera zimakhala malo osayenera. Ndi chimbudzi chachikulu kuchokera kwa atsogoleri ena mu mbale yathu, mbewu ziwiri zokha - mpunga ndi tirigu. Pachifukwa ichi, nthawi zambiri zimayengedwa, zopangidwa bwino: mpunga pansi, mikate yoyera, mabala a chimanga, omwe amasanduka chakudya cham'mawa. Mwa iwo, poyerekeza ndi mbewu zonse, pali zochepetsetsa zochepa (zakudya zamagetsi), mavitamini ndi microelements, zomwe zimapangitsa tirigu kukhala othandiza kwambiri. Kotero, mu tirigu wosadulidwa, malingana ndi mitundu yosiyanasiyana, mpaka 13.5% ya zitsulo zilipo, koma mu ufa wa tirigu - ndi magawo ochepa peresenti. Popanda zakudya zamagetsi, ntchito yamtunduwu imakhala yosatheka osati yokha kuchotsa zinthu zowonongeka kuchokera m'thupi, koma imathandizanso kuti chitetezo chathu chitetezeke: pafupifupi 70% a maselo a mthupi amatumizidwa mu mucosa. Kudya mokwanira kwa fiber kumachepetsa chiopsezo chokhala ndi khansa yamtundu ndipo kumathandiza kuti mukhale ndi cholesterol. Ndipo bwanji ngati mutayesa zatsopano, pamene tiri aang'ono kapena osadziwika bwino ndipo simunakwanitse kutitenga? Zatsopano, zowona, zimangoganiziridwa mokha: izi sizomwe zimabereka zipatso zamakono, koma zimadziwika kuti zimadya zaka zambirimbiri. Zikhoza kupezeka m'masitolo ogulitsa zakudya kapena m'maselo apadera a masitolo akuluakulu m'masitolo akuluakulu. Ndipo chidziwitso ichi ndi choyenera kupatula nthawi yofufuzira.
Balere
Balere kulawa salowerera kwathunthu kuti apange kampani pafupifupi mankhwala aliwonse - ndi amchere, ndi wowawasa, ngakhale mtundu wamtundu wa zipatso zouma. Balere amapangidwa kuchokera ku barele (izi zaphwanyidwa, balere wosasunthika): Ndizopiritsi zowonjezera komanso zowonjezera kwambiri kuposa mapeyala ambiri omwe amadziwika bwino. Amagwiritsidwa ntchito kwambiri
Spulta
Amatchulidwa ku Ulaya, ku US iwo amagulitsidwa pansi pa dzina lakuti "kamut", ndipo ku Russia pali analogue-polba. Mitundu yonse ya tiriguyi ili ndi mbiri yakale: iwo anali okalamba ku Igupto wakale, Babeloni, Kievan Rus. Masiku ano mapulaneti amayamba kutchuka: ali ndi mapuloteni ambiri kuposa tirigu wamba, ndi mchere wambiri (monga selenium). Phindu lapadera: m'maguluwa ndi othandiza kwambiri mafuta osatulutsidwa, ndipo ma gluten, omwe ali osiyana ndi omwe amapezeka mu tirigu omwe timawadziŵa, ali ndi amino acid oyenera. Komanso, spelta ndi gwero la magnesium.
Nkhumba zofiira
Izi siziri zosiyana, koma ndi mphodza zokoma komanso zopukutira: zofiira zili ndi maziko ake, opanda chigoba chakunja. Kukoma sikuli kowala ngati kobiriwira (ndi chipolopolo), koma kwakonzedwa mofulumira kwambiri: mu mphindi imodzi yokha kuphika, mphotho zofiira zimasanduka mbatata yosakanizika. Amagwiritsidwa ntchito bwino mu casseroles masamba ndi msuzi ndi kuwonjezera kufunika kwa zonunkhira - pota, chitowe, cardamom ndi tsabola. Kupindula kwakukulu: mphotsi zofiira zimakulungidwa bwino, pambali pake ndi nyumba yosungiramo mapuloteni ndi mitsempha, koma balere ali bwino mu saladi ndi nkhaka ndi nsomba ... kapena ngati ngati mbali yamchere ndi mchere ndi mafuta. Chophimba chimodzi kwa iwo omwe ali ndi vuto la gluten (gluten), lomwe ndi tirigu: balere ali ndi mapuloteni awa. Phindu lapadera: barele ali ndi mavitamini ambiri PP ndi B, magnesium ndi selenium.
Kinoa
Panthawi ina chinali chida chokondedwa cha Incas. Dikishonale ya botanist imanena kuti sizomera, koma masamba. Mbewu zake zazing'ono zimakhala zofanana ndi tirigu - ndipo zakonzedwa mofanana. Patatha mphindi 15 kuphika, zimakhala zosaoneka bwino - choncho ndi nthawi yochotsa mbale kuchokera kutentha. Musanaphike, mukhoza kuyimitsa filimuyi mu poto: izi zidzakulitsa kukoma ndikuzipatsa mchere. Kinoa ndi yabwino kugwiritsa ntchito saladi, koma ndi bwino kulawa solo, kuwonjezera zonunkhira kuti mulawe. Phindu lapadera: kinoa ili ndi mapuloteni ambiri, magnesium, vitamini B.
Ma soya
Kawirikawiri njuchi zimaonekera pa mbale pokhapokha atakonzedwa kale: ndizofufumitsa (zomwe zimasiyidwa kuti zichoke), ndiyeno tofu, msuzi wa soya, pasta kapena "nyama" amapangidwa kuchokera ku "mkaka" womwe umayambitsa. Ma soya aatali amakhala okonzeka nthawi yaitali (kumangoyamwa asanayambe kuphika kumafika maola asanu ndi atatu) ndipo pang'onopang'ono anadya. Koma ngati muwaphika monga nyemba zakuda (pambuyo pake, soya ndi chomera chomera), ndiye kuti sichidzataya konse, ngakhale mu kulawa, kapena kosangalatsa. Kuti muthamangitse kaye pang'ono, mutatha kuuma, mwachangu nyemba zoumba pamodzi ndi ndiwo zamasamba. Ngakhale ndi soya, mukhoza kupanga supu, pates, ndipo ngati mutenga nyemba zowonongeka, n'zotheka kuzizira ndi adyo komanso kusakaniza ndi zamasamba ndi nsomba. Phindu lapadera: soya, mtsogoleri pakati pa nyemba ndi tirigu kwa mapuloteni, ndi ofunika kwambiri kwa odyetsa zomera ndi onse omwe sakufuna kugwiritsa ntchito mapuloteni a nyama.
Amaranth
Nthiti imeneyi nthawiyina inali udzu waukulu wa Aztecs, ndipo tsopano, patapita zaka mazana ambiri za kusadziwika, imabwerera ku zakudya zamakono. Mbeu zamtengo wapatali za golide, zomwe zimakhala ndi zobiriwira zokoma, ziyenera kuphikidwa kwa mphindi pafupifupi makumi anayi, kenako phokoso lija limakhala lofanana ndi polenta. Mukhoza kugaya mbewu mu ufa blender ndi kugwiritsira ntchito zikondamoyo, kapena mungathe kupanga mapukomo kwa iwo pogwiritsa ntchito teknoloji yomweyo monga chimanga. Kupindula kwakukulu: Amaranth ali ndi mavitamini amino amtengo wapatali mu mapuloteni, magnesium ndi vitamini E (yomwe imapezeka mu amaranth ndi yofanana ndi mafuta a maolivi). Komabe, mulibe gluten, yomwe nthawi zina imayambitsa chifuwa.