Mashandisiro ekushandisa hupfu hwekokonati kuonda
Zvemukati
Kuti ikubatsire kudzikira uremu, hupfu hwekokonati hunogona kushandiswa pamwe chete nemichero, majusi, mavitamini uye ma yogurti, pamusoro pekukwanisa kuwedzerwa mumakeke nemabheka emabhisikiti, kutsiva imwe kana hupfu hwese hwegorosi.
Hupfu hwekokonati hunobatsira kudzikisa huremu kunyanya nekuti hwakapfuma mufaera, izvo zvinowedzera kunzwa kwekuguta uye zvinoderedza zvinoitika zvemacarhydrate nemafuta mukudya.
Uye zvakare, inounzawo mamwe mabhenefiti ehutano, akadai se:
- Batsira kudzora glucose yeropa, sezvo yakafuma mu fiber uye iine yakaderera glycemic index, iyo inogona kushandiswa nevane chirwere cheshuga;
- Iyo haina gluten uye inogona kudyiwa nevarwere vane chirwere cheCeliac;
- Rwisa kupatirwa, sezvo iine hupfumi mumicheka inowedzera kufamba kwemukati;
- Batsira kudzikisa yakaipa cholesterol uye triglycerides.
Kuti uwane izvi mabhenefiti, iwe unofanirwa kutora nezve 2 mashupuni eupfu hwekokonati pazuva.
Ruzivo rwehutano
Iyi tafura inotevera inoratidza ruzivo rwehutano hwe100 g yeupfu hwekokonati.
| Mari yacho: 100 g | |
| Simba: 339 kcal | |
| Carbohydrate: | 46 g |
| Mapuroteni: | 18.4 g |
| Mafuta: | 9.1 g |
| Fibhi: | 36.4 g |
Pamusoro pekubatsira kwayo, kuwedzera 1 kiyipuniko yeupfu hwekokonati kuzvikafu zvinobatsira kuwedzera kuguta uye kudzora nzara, pamusoro pekudzikisa iyo glycemic index yekudya. Ona zvimwe pa: Glycemic Index - Ziva zvazviri uye kuti zvinokanganisa sei chishuwo chako.
Pancake neCoconut Flour
Zvisungo:
- 2 mashupuni ekokonati mafuta
- 2 mashupuni emukaka
- 2 mashupuni eupfu hwekokonati
- 2 mazai
- ½ teaspoon yembiriso
Kugadzirira modhi:
Rova zvese zvinoshandiswa mu blender kusvikira musanganiswa wakafanana wawanikwa. Gadzira mapanikeki mune isina tsvimbo skillet yakazorwa nedrizi yemafuta emuorivhi. Inoita imwe kusvika maviri servings.
Granola yekuzvigadzirira
Zvisungo:
- 5 mashupuni eupfu hwekokonati
- 5 akachekwa nzungu dzeBrazil
- 10 maarumondi akachekwa
- 5 mashupuni equinoa flakes
- 5 mashupuni eupfu hwakatsetseka
Kugadzirira modhi:
Sanganisa zvese zvinoshandiswa uye uchengetedze mugirazi yegirazi mufiriji. Iyi granola inogona kuwedzerwa mune tudyo nemichero, mavitamini, majusi uye yogati.
Onawo Maitiro ekutora mafuta ekokonati kuti uderedze huremu.
Zvinyorwa Zvitsva
Creamed Rainbow Chard yeKeto-Inoshamwaridza Yekutenda Kurutivi Dish