Kutumiza keke ina m'kamwa mwako, kodi mumayang'ana pamasamba a Internet okhudzidwa? Pamaso pa zakudya zambiri zachilendo - kodi mungasankhe bwanji? Tinapanga chisankho pa nkhaniyi. Zakudya za Buckwheat ndi imodzi mwa njira zothandiza kwambiri zowonongeka mofulumira.
Kodi chakudya cha buckwheat chimagwira ntchito bwanji kunyumba?
Zimadziwika kuti chakudya pa buckwheat sichivulaza thupi, ndipo ngakhale phala ili ladyetsedwa kuyambira ali mwana. Chifukwa cha chidwi, ife tinasokoneza mbewu za buckwheat kuti tipeze ma molekyulu ndipo tidziwa zomwe phalali lili nazo ndi chifukwa chake zimathandiza kuchepetsa thupi. Kotero, apa pali mndandanda wa mavitamini amchere ndi buckwheat:
- Mavitamini a gulu B: chiwerengero chachikulu cha B1, B3 (PP), B6, B9
- Vitamini E
- Calcium, phosphorous
- Potaziyamu, magnesium
- Iron, mkuwa
- Sodium
- Iodini, zinc
- Lecithin, rutin
- Osaka
- Mapuloteni a masamba
- Lipids (masamba adakhuta mafuta)
- Organic acids: citric, maleic, sorelo
Zakudya zakudya ndi yogurt nthawi zina zimawonjezera kukana matenda, zimalimbitsa makoma a mitsempha ndi mtima. Sikoyenera kuti kokha kuthana ndi kunenepa kwambiri, komanso madokotala pochiza matenda a atherosclerosis, shuga, mavuto a m'mimba ndi m'mimba.
Kodi ndingathenso kulemera thupi pa buckwheat? Ndithudi! Magalamu 100 a tirigu wouma ali ndi 313 kcal, ndi 100 g ya phala yotentha mumadzi pafupifupi 90 kcal, ndi chidutswa cha mafuta - mpaka kcal 113. Pa nthawi yomweyi, 86% ya zakudya zimadya thupi kuti likhale labwino, popanda kutaya mafuta. Choncho mapuloteni a masamba ali ndi zofunika kwambiri za amino acid - maso a buckwheat ali ofanana ngakhale ndi nyama. Ndipo mafuta odzala ndi obiriwira amagwiritsidwa ntchito kuti asunge BJU yachibadwa, pamene amatenga ma gramu awiri a 3.3 a lipids pa magalamu 100 a buckwheat. Chifukwa cha chakudya ichi chokwanira buckwheat zakudya zochepetsetsa zimachepetsa mlingo wa kolesterolo m'magazi, imachepetsanso mphamvu zamagetsi ndikuchotsa mabala a mafuta pamakoma a mitsempha. Kuwonjezera kwa kefir ku zakudya zimathandiza kwambiri m'mimba - kubwezeretsanso tizilombo toyambitsa matenda, kumayambitsa pH ya mimba, kumathandiza kudyetsa chakudya komanso kutenga nawo mafuta. Komanso, Kefir ndi mapuloteni.
Komabe, chifukwa chokhala ndi mavitamini ambiri, zakudya zopatsa thanzi sizikulimbikitsa kudya kwa masiku opitirira 7.
Tanena kale kuti adyetsa buckwheat kuyambira ali mwana. Kodi mukudziwa chifukwa chake? 18 amino acid, zomwe ziri mbali ya mapuloteni a jerry, kupha mazira m'thupi, kuyeretsa poizoni ndi kuyambitsa kukula! Phala losangalatsa kwambiri.
Zakudya za Buckwheat: malangizo ochepa
Tiye tikambirane za momwe tingaperekere buckwheat kuti tipewe kulemera ndi kupha.
Kusankha tirigu
Pamasamba a masitolo ambiri amagulitsidwa mitundu iwiri ya ewers: zobiriwira ndi zofiirira. Amanena kuti akalewo ndi abwino, koma kutengeka kwawo kulibe phindu, ndipo mtengo ndi dongosolo lapamwamba kwambiri. Simungathe kufotokozera zobiriwira zobiriwira, mutenge bwinobwino bulawuni buckwheat.
Kusiyana:
- Mbewu yambewu imakhala ndi zowonjezera zowonjezera ndi zamasamba, chifukwa sizinayambe kuziwotcha. Oyenera kumera. Ali ndi kukoma kosalowerera. Zovuta kuzimba.
- Khola la Brown linali kutenthedwa kuti likhale lopanda chitetezo chabwino chifukwa cha mthunzi umenewo. Mwachidziwikire, kuchuluka kwa fiber kwachepa pang'ono, koma kumapitiriza kutsogolera pakati pa mbewu zina. Ilo liri ndi kulawa kovomerezeka. Kukula mosavuta.
Kusankha yogita
Sindikudziwika chifukwa chiwerengero chochuluka cha malo okhudza zakudya akulemba kuti amagwiritsa ntchito 1% kefir . Ichi ndi chinyengo chambiri ! Odwala amapereka mafuta 2-2.5%, ndizo zonse za acidity ya madzi a m'mimba. 1% kefir imavomereza kwambiri chilengedwe cha m'mimba, nthawi zambiri imayambitsa kutupa, ululu m'mimba. Ngati mtsikanayo ali ndi gastritis ali ndi acidity, ndipo nthawi zonse amachititsa kuti matendawa apitirire, mpaka kuchilonda.
2-2,5% ndi mafuta abwino kwambiri. Ndikhulupirire, mafuta owonjezera a 1 gramu samapweteketsa chiwerengerocho, makamaka pa zakudya. Palibe amene amati asiye 1% ya yogurt nonse, imwani thanzi lanu. Koma kukhala pa chakudya cha buckwheat ndi sabata 1% - sikuletsedwa.
Kuti musadandaule za mkhalidwe wa m'mimba ndi zakudya zopitirira muyeso, mugule 0% mkaka wowawa-mkaka - kusakanikirana kosatsutsika.
Njira zopangira tirigu kwa chakudya cha buckwheat
Njira yoyamba:
- Timasonkhanitsa galasi la buckwheat ndikumathira mu poto yowuma. Frytsani mtsinjewo ndi mtundu wa golide wonyezimira komanso mopepuka mchere. Kulankhula mofulumira, fry the rump like seed.
- Tsopano tsanulirani 500 ml ya madzi otentha ndi kubweretsa kwa chithupsa ndi chivindikiro chotseguka. Timayatsa moto.
- Timachoka pakhomo kuti tisafooke ndi chivindikiro chosadziwika kwa mphindi 10-15, mpaka madzi atuluka ndi 95%.
- Chotsani ku mbale, koma musatumikire patebulo. Timatenga thaulo lamatope, bulangeti ndikulunga chotupamo kwa mphindi 10, kuti phokosolo lichepetse ndikupaka madzi onse.
- Onjezerani 50 g wa mafuta ndi kutumikira!
Njira yachiwiri:
Zakudya zimakonzedwa nthawi zambiri, popeza mavitamini amatha kusungidwa.
- Timatsuka bwino madziwa ndi scald ndi madzi otentha.
- Timayika pamoto wotentha ndikuumitsa pang'ono mpaka mthunzi ukusintha. Mofanana, yiritsani ketulo la madzi.
- Thirani buckwheat mu kapu ndi kutsanulira madzi otentha kwa 2/3.
- Timapatsa malo ozizira phalala ndipo timasamba mu bulangete ladothi, laubweya usiku.
- M'maŵa, madzi owonjezera amachotsedwa, koma ngati mutaganizira ndi kuchuluka kwake, phala lidzatenga chilichonse.
Njira yachitatu, kefir:
Njira yabwino yodyera pa kefir ndi buckwheat.
- Timatsuka bwino zipatsozo, sankhani nucleoli yowonongeka.
- Pindani mu saucepan ndi kutsanulira 0,5 malita a kefir.
- Timasiya misala usiku usiku mu furiji kapena pawindo, ngati kuli kokwanira kumeneko.
- Osatengeka kefir adzakhala ngati msuzi. Musanadye, mulole phala kuti lizitentha kutentha.
Zakudya za Buckwheat zolemetsa kwa masiku 7: menyu tsiku lililonse
Mwamwayi kwa olembetsa athu, palibe kokha kefir ndi mono zakudya pa buckwheat. Timapereka zakudya zokoma kwa mlungu umodzi kuti tisawonongeke mwamsanga.
Zakudya za Buckwheat: Lolemba ndi Lachiwiri
Zokongoletsedwa ndi buckwheat, timagawaniza mu magawo anayi ofanana mu kapu. Ichi ndi chakudya chathu cham'mawa, tiyi masana, chamasana ndi chakudya chamadzulo. Idyani ndi nthawi ya maola 3-4. Patsiku timamwa magalasi 6-8 a madzi oyera. Nthaŵi zambiri, timapanga tiyi wobiriwira, makamaka makamaka ndi zitsamba zosonkhanitsa.
Poyamba, zakudyazo zimati mchere, tsabola, okoma ndi kudya china chake masiku ano, ndipo ambiri sabata, simungathe. Kulimba mtima mumzimu mwinamwake kukhoza kutsata lamulo ili, koma kodi wayesa kudya steamed buckwheat? Iyi ndi gehena, pambuyo pa supuni imodzi, mumadana nayo mwezi usanafike. Chabwino, ndinganene chiyani masiku asanu ndi awiri odyetsa mofanana?
Chifukwa chake, tidzasakaniza zakudya zovuta kwambiri ndi zakudya, zomwe sizidzakhudza kulemera kwa njira iliyonse. Ichi ndi chidutswa cha mafuta 75% mafuta - magalamu 10, chotupitsa cha mkate ndi chinangwa, mchere wochepa pamtundu uliwonse. Pa zakudya zopanda chotupitsa zimapita maapulo okoma-okoma, mwachitsanzo, Semerinka. Ndipo mu tiyi zonunkhira zitsamba timayika supuni ya uchi.
Samalani! Nkhumba yamchere panthawi yophika, ndikutanthawuza pamene ndikuwotcha, ndizosatheka. Choncho, chakudya chatsopano cha zakudya ndi pafupi makilogalamu 850-900 patsiku! Sichimafika pamtunda wovomerezeka wa 1200 kcal, choncho musagwirizane ndi psyche ndi masamba.
Zakudya za Buckwheat: Lachitatu ndi Lachinayi
Kugwiritsidwa ntchito ndi kuchuluka kwa buckwheat ndi zofanana, koma tsopano timayambitsa masamba ophika ndi obiriwira - beets, tomato, kaloti, tsabola, nkhaka. Osapitirira magalamu 200 pa chakudya. Madzi akumwa 2 malita pa tsiku ndi chakudya cha tsiku ndi tsiku. Ngati tifuna, timayambitsa juisi ku zakudya: apulo, lalanje, phwetekere, maula, zipatso zamphesa, karoti ndi udzu winawake.
Ndipo ndithudi zokoma: konzekerani karoti-apulo saladi atavekedwa ndi uchi wosungunuka - mumanyenga mbale! S smoothie yabwino imabwera kuchokera ku udzu winawake wa mchere, apulo ndi masamba ndi mchere wothira pansi.
Zakudya za Buckwheat: Lachisanu ndi Loweruka
Zakudya zimatenga saladi. Zakudya zam'madzi zimadyedwa ndi wantchito wa saladi zamasamba, zokhala ndi madzi a mandimu ndi supuni ya tiyi ya mafuta a maolivi. Pansi pa mpeni timayika tomato, okoma tsabola, Peking kabichi, nkhaka, zobiriwira anyezi, parsley, katsabola, kaloti. Ndibwino kuphika broccoli mu batter batchi ndikudzichitira nokha kamodzi pa tsiku.
Zakudya za Buckwheat: Lamlungu
Tili pambali pa thupi latsopano! Chiwembu cha buckwheat kupatukana, kumwa zakumwa zachilengedwe. Koma tsopano mungathe kudya kanyumba tchizi, kupanga khofi, tiyi mkaka ndikukhala mosangalala kumapeto kwa sabata kumatulutsa chakudya!
Ura-hurray, atsikana! Mkulu wamkulu wachichki yemwe adadutsa njirayi ndipo akhoza kudzitamandira molimba za zotsatira mu ndemanga zowonjezera.
Zakkwheat zakudya ndi kefir kuti awonongeke: mndandanda wamakono
Zambiri mwa zakudyazi zimatchulidwa mu njira yokonzekera - m'malo mwa madzi otentha ndi kefir ndi kutsanulira usiku. Kapena: Timasambitsa phala pamadzi ndi galasi la kefir - osaposa 1 litre pa tsiku.
Ndipotu ndizosiyana ndi kusiyana kwa zakudya pa yogurt ndi buckwheat. Kumbukirani kuti phukusi lotseguka-mkaka mankhwala sikusungidwa masiku oposa atatu mufiriji! Kugwiritsa ntchito 1 lita imodzi ya kefir kwa maola 24 sikukupulumutsani ku madzi okwanira - 2 malita.
Zakakheat zakudya ndi kefir ndi zipatso kapena zipatso
Tiyeni tiwonjezeko pang'ono za zopatsa mphamvu ku chakudya ichi. Gulani nthochi, tchire, tchireberi kapena kiwi. Fryani chipatso kapena zipatso ndi mphanda ndikuwonjezera ku phala ndi kefir - o, ndi zokoma bwanji! Pano pa zakudya zotere mungakhale kwamuyaya. Ndipo chofunika kwambiri - ndi zinthu zingati zomwe thupi limalandira, osati ponseponse.
Zakudya za Buckwheat zolemetsa kwa masiku 7: zokhazokha zenizeni
Bokosi lathu la makalata poyamba linkalandira makalata ambiri akupempha kuti afotokoze chakudya ichi, ndemanga ndi ndondomeko zomwe zimadya chakudya choterocho. Tidzapeza zomwe asungwanawo adagawana.
Katya, wazaka 24
Ndendende sabata ndinatayika 6 makilogalamu 455 magalamu. Ndikuganiza kuti ichi ndi chizindikiro chabwino. Kulemera kwanga kusanayambe kudya, o bwanji manyazi, makilogalamu 63! Ndikuwonjezeka kwa 160 cm, ine ndinali wam'mimba weniweni. Koma chakudyacho chinandithandiza, ngakhale kuti sikophweka kusunga. Masiku oyambirira anali kuswa, okoma, amchere, ndi owawawa chifukwa cha zokonda zilizonse, kupatula phala kuchokera ku buckwheat. Iye adaonanso kufooka, komwe kunakula kwambiri kumapeto kwa tsiku.
Ndinapeza njira yotuluka: pa kadzutsa ndinadya supuni 2-3 za uchi kapena kutenga bar ndi mavitamini ku pharmacy. Mulimonse ndinadya masamba. Zakudya zamakono zanga sizinapitilire 1000 kcal. Kunenepa poyamba poyamba kunkayenda bwino, koma ponena kuti izi ndi zachilendo, ndinawerenga nkhaniyi ndikukhazika pansi. Pa tsiku la 4-5, monga akunena, poperlo! Ndinataya makilogalamu atatu - ndinalumphira mokondwera! )) M'masiku oyambirira zinatenga 500-700 magalamu. Chabwino, pamapeto pake kulemera kwake kunakhazikitsidwa. Ndalemera kale makilogalamu 565 545 magalamu. Ndinasintha miyeso iwiri ya zovala ndi bra.
Zithunzi zisanayambe ndi pambuyo
Юлия, wazaka 31, Ekaterinburg
Chakudyacho chinandigwira ine. Anakhala pansi atabereka ndipo adayimilira ndondomekoyi popanda china koma phala. Potsatira uphungu wa dokotala, ndinagula mavitamini osakaniza ndikumwa tizilombo tokha, ndinayamba kukondana ndi tiyi ya ginger ndi mandimu. Amapsereza mafuta komanso sapereka matenda.
Masiku atsopano, zipatso zouma zowonjezereka - zouma apricots, nkhuyu, zoumba - ndi kudya zipatso zouma. Izo sizinakhudze kuperewera kwa thupi, koma maganizo anga apambana. Ndinakwanitsa kutaya makilogalamu 4.5 kuchokera ku 58 oyambirira. Kulemera kwake musanalowere kunali 49 kg. Zikuwoneka kuti izi ndizowoneka bwino, ngakhale ndikufuna zambiri kuti zikhale zowawa. Koma mtsikanayo sanayambe kudya chakudyacho. Tsitsi lake linagwa! Ndikuganiza, chifukwa sanamamwe mavitamini kapena zakudya zamchere koma adadya phala imodzi.
Zikomo chifukwa cha makalata anu!
Ndi nthawi ya zotsatira: chakudya cha buckwheat ndi njira yabwino komanso yofulumira yochepera thupi masiku asanu ndi awiri. Tsiku lililonse, kuphatikizapo tirigu, idyani zipatso, ndiwo zamasamba, uchi, imwani tizilombo ndi mavitamini. Pomwepo zakudyazo ndi zothandiza kwambiri!