Murume wemazuva ano anoshandisa zvishoma zvishoma zvakagadzirwa nemakhahydrates, ayo anozadza muviri ne cellulose uye kupa simba kwemaawa akawanda. Nemhaka yeizvi, mudumbu uye mumatumbo zvinotambura. Kubva pakuona kwemaonero aya, kuwedzerwa kunobatsira kune kudya kunopisa, nokuti kunogona kubhadhara kusakosha kwefiber uye kugadzirisa mabasa ehutachiona.
Iyo purogiramu inobatsira zvikuru yekurema kurasikirwa
Iyo inobatsira zvikuru iyo iyo porridges iyo inosanganisira zviyo zvakakwana, kwete, semuenzaniso, mazai kana kuti akapwanyika ma particles (akadai semango). Pamusana pehuwandu hwemafibhi zvakagadzirwa, kushandiswa kwavo kunobvumira kuti zvibudirire zvinotevera:
- piragi inoputirwa kwemaawa akawanda, zvishoma nezvishoma ichipa muviri zvikamu zvemasimba, sei chirevo chekugara chichiripo kwenguva refu;
- vanorayira nesimba, nekuda kwekuti munhu anonyatsopindirana nezvose;
- kuchengetedza hutete hwakasimba hwehuga muropa (kusiyana nemasipi uye mikoro mutsvuku, nokuti iyo iyo inowedzera zvakasimba uye inopedza zvakasimba, zvakare inopa kunzwa kunzwa nzara);
- vane calori yakanyanyisa pasi - mumvura yakaoma inenge 350 kcal, asi muvhare - kwete 120 pane 100 g yemuchina wakagadzirwa;
- chero croup ndiyo yakanaka yakanaka yevhitamini nemaminera anodiwa mumuviri;
- mune zvimwe zviyo (somuenzaniso, mu buckwheat) chaizvoizvo mapuroteni mazhinji emichero, saka ivo vakakura kunyange nemitambo yemitambo.
Kurongedza, mapurogiji anonyanya kukosha anogona kunzi buckwheat, pearl bhari, ruvara rune ruvara, marlet, oats. Zvokudya zvekubika zvakanyanya, sekutonga, hazvina zvigadzirwa zvinobatsira uye nhamba yakawanda yezvinhu zvinobatsira, saka zviri nani kusarudza zviyo zvepanyama, zvepanyama.
Vanhu vazhinji vanofarira kuti rudzi rweiatmeal runonyanya kukosha? Mhinduro yacho haina kunyatsojeka - iyo inoumba zviyo zvakakwana, panzvimbo yezviputi (kufanana neHercules). Mune zviyo zviduku zvinokurudzirwa kuti usawedzera shuga, uchi, mukaka uye bhotela, asi kuti uvandudze kutora, unogona kushandisa michero uye zvishoma zvishoma yemunyu.
Iyo purogiramu inobatsira zvikuru yemudumbu
Kana iwe ukasarudza kuora muviri, asi iwe une dumbu matambudziko - gastritis, ulcer nezvimwe zvakadaro, zvakanakisisa zvaungasarudza iwe zvichava kudya kwekudya mumhando yeyakanyoroka yakabikwa, yeparridge. Porridges soft, kisselike - somuenzaniso, oatmeal, yakanyatsokodzera kuita basa iri. Iyo inofungidzirwa sechikafu chakanaka kune avo vose vanotambura nezvinetso nehutachiviri hwemimba, uye kana mukaibika isina shuga, uchi, bhotela uye mukaka, unogona kuwana chinhu chinoshamisa chokudya.
Iyo inonyanya kukosha mukaka pari
Kana iwe uchida chaizvo mukaka phariji, asi iwe unoda kuderedza uremu, zvinokosha kuti unzwisise chinhu chiri nyore: mukaka iwedzere makori. Saka, zvishoma, iyo inonyanya kukosha chigadzirwa chekupedzisira. Panyaya iyi, unogona kutora mhedziso iri nyore: kubika zviyo zvisina shuga, mafuta uye mukaka, uye zvakatowanikwa zvakananga mundiro iwe unogona kuwedzera zvigadzirwa zvishoma kuti uvandudze ruzivo: runogona kuva mukaka 1.5 - 2.5% mafuta, chibereko chiduku kana zvinonhuwira.
Porridge, iyo yakagadzirirwa mwana, ine boro, shuga,
Iyo pireji inobatsira kune vakadzi vane pamuviri
Kana panguva yekuzvitakura iwe wakasarudza kuderedza zvishoma kudhura kwekureruka uye kuchinja kune chiedza chekudya, edza kutevera maitiro akafanana. Newe, zviyo zvose kubva mumunda wose zvinobatsira, uye zvinonzwisisika kuzvidya pasina zvinodhaka zvinokonzerwa nemukaka wemafuta. Nzira yakanakisisa yevakadzi vane pamuviri ndiyo buckwheat uye oatmeal yakabikwa pamvura. Kuti uwedzere phariji unogona kuwedzera mimwe miriwo, kune oatmeal - michero , zvichiita kuti ndiro iyo inobatsira zvikuru uye ine utano.