Zvibereko zvakakangwa ndezvegore-rose zvakabva mavhithamini nemuviri. Vanodya mishonga vanoziva kuti iyi ndiyo nzira yakanakisisa yezvokudya zvekudya kana chikafu chisingawanikwi. Muchiitiko ichi, zvakakosha kufunga kuti glycemic index yezvibereko zvakaomeswa yakakwirira zvakakwana, nokuti kune zvakawanda zvemashuga, uye kune avo vanotambura nechirwere cheshuga, zvakakosha kusarudza imwe sarudzo.
Caloric yezvibereko zvakaomeswa
Kuti uone kuti michero yakaomeswa yakasarudzwa, unogona kutarisa pane katekori tafura. Cherechedza - ivo vose vane unhu hwakakosha, uye haufaniri kuvashandisa zvisina kunaka kuti vawane makirogiramu akawanda pazuva.
Saka, vangani makorikori muzvibereko zvakaomeswa:
- apricots akaomeswa - 285 kcal per 100 g;
- prunes - 242 kcal per 100 g;
- apricot - 278 kcal pa100 g;
- mazuva - 281 kcal pa100 g;
- mabhanana akaomeswa - 390 kcal per 100 g;
- mazambiringa akaoma kishmish - 279 kcal per 100 g;
- mazambiringa akaoma ane dombo - 276 kcal per 100 g;
- maonde - 57 kcal per 100 g.
Tichifunga nezvekoriori yezvibereko zvakaomeswa, zvinoshandiswa kurema kurasikirwa, mangwanani, sechinzvimbo chekudya. Kune vanhu vazhinji, kukanganisa kwakakwana kwebasa rinoita sechinhu chisingafungi basa rakaoma, uye pamatanho ekutanga zvinokwanisika kushandisa michero yakaomeswa kuti ishandise sweets inokuvadza neinobatsira zvikuru.
Zvokudya pazvibereko zvakaomeswa
Zvibereko zvakakangwa zvinomiririra muhomwe, izvo zvinokubvumira kugutsikana kamwechete zvido zviviri: chido chemasipi uye satiety. Kuti uuraye chido chekudya nzou, zvakakwana kutora zvikamu 3-5 zvemaapricki akaomeswa kana kuti prunes , uye, zvishoma nezvishoma kuzvitsvaira imwe panguva imwe, negirazi remvura kana tei pasina shuga. Pakupera kwekudya uku, nzara ichaderera zvikuru, uye shure kweimwe maminetsi makumi maviri nemashanu uchawana kuti kusagadzikana kwekunzwa mukati mechidziro hakunetseki zvakare.
Itaiwo michero yakaomeswa mumenyu yenyu yakanakisisa kwechipiri chekudya chamangwanani kana masikati masikati. Semuenzaniso, funga izvi mhando yekugadzirisa inobva pakudya kwakakodzera kwekurasikirwa nekurema:
- Chivhinje : yakabikwa mazai
kana omelette nematata, tei pasina shuga. - Chipiri chekudya chamangwanani : tei isina shuga, 3 - 5 michero yakaomeswa (kwete kudarika hafu yegirazi nehuwandu).
- Zvokudya zvemasikati : muto wekudya pamucheka wekuku nemiriwo, slice yewaini yechingwa.
- Zvokudya zvekudya zvechipiri : hafu yekapu yekottage cheese kana girazi reyizhenka.
- Kudya : hove yakabikwa, huku kana nyama yenyuchi nekunakirwa kwekakichi nemimwe miriwo.
Kudya maererano nemenyu iyi kunogona kunge yakareba kudai iwe unofarira, hakuzovi nekukuvadza muviri. Kurasikirwa kwehuwandu munyaya ino kuchaitika pachiyero che 0,8 - 1.2 kg pavhiki.