Chikafu chine hutano kutsiva chingwa

Zvemukati

• 1. Zvibereko
• 2. Frying pan oat chingwa
• 3. Tapioca
• 4. Crepioca
• 5. Makunakuna
• 6. Yogati yakasikwa ine oats
• 7. Omelet

Nzira yakanaka yekutsiva chingwa cheFrance, chakagadzirwa neupfu chena, kudya tapioca, crepioca, couscous kana oat chingwa, izvo zvakanaka sarudzo, asi zvinokwanisika kutsiva chingwa chenguva dzose nezvikafu zvine mapuroteni, senge omelet chizi, kana zai rakabikwa, semuenzaniso.

Chingwa chena hachisi muvengi wechikafu, asi hazvikurudzirwe kudya chingwa mazuva ese, nekuti zvinodikanwa kusiyanisa chikafu. Uye zvakare, chena chingwa hachisi chikamu chevazhinji uremu hwekudya, nekuti yakafuma mune yakapusa makabhohaidhiretsi, ayo asingasimudzi kuguta kwakawanda, uye ayo anobatsira mukurema.

Heano matanho manomwe ane hutano kutsiva chingwa:

1. Zvibereko

Kufanana nechingwa, michero inounza makabhohaidhiretsi, asi kazhinji kashoma macaloriki uye ane zvakawanda zvinovaka muviri zvinosimudzira metabolism uye hutano huzhinji, senge mavitamini, zvicherwa uye fiber

Iyo yakanaka ndeye kungodya chete 1 kushumirwa kwemichero pakudya, zvirinani pamwe nezvikafu zvine mapuroteni, senge mazai, chezi, nyama uye yogati. Musanganiswa wakanaka ndewekugadzira miriwo yakakangwa nezai nechizi, uchiwedzera madomasi uye oregano kuwedzera kuravira uye kushandisa maorivhi, bota kana mafuta ekokonati mupani rekutsva.

2. Frying pan oat chingwa

Chingwa cheoat chakapfuma muprotein pane chingwa chinowanzoitika uye chinopa kuguta zvakanyanya nekuti chine fiber.

Zvisungo:

• 1 zai
• 2 col yemafuta akanaka akamonera
• 1/2 col yemafuta yetiyi
• 1 pini yemunyu
• mafuta kana bota kugirisa pani yekutsvaira

Kugadzirira modhi:

Mumudziyo wakadzika, rova ​​zai neforogo kusvikira rakatsetseka. Wedzera zvimwe zvinoshandiswa uye rova ​​zvakanaka zvakare. Dururirai musanganiswa mugango rakazorwa mafuta uye musiye riine shava pamativi ese. Inogona kuzadzwa nechizi, huku, nyama, hove uye miriwo, ichiita sarudzo huru kune ese emangwanani uye emanheru.

Ona muvhidhiyo pazasi imwe nzira yekugadzira oat chingwa:

3. Tapioca

Kungofanana nechingwa, tapioca yakafuma mune makabhohaidhiretsi uye mumwe anofanirwa kushandisa mwero kana achiishandisa, sezvo kuwandisa kwayo kuchizopedzisira kukuita kuti uve mafuta. Iyo yakakurudzirwa uremu ndeyekudya chete 1 tapioca pazuva, iyo inofanirwa kugadzirwa nehupamhi hwemapuni matatu egamu.

Nekuti chikafu chakachinjika, chinogona kuverengerwa chero nguva yezuva, uye sarudzo yakanakisa kuizadza nezvikafu zvine mapuroteni, zvakadai semazai, chizi, nyama nehuku. Ona kuti ndezvipi zvekudya zvine mapuroteni mazhinji.

4. Crepioca

Crepioca musanganiswa wechingwa uye omelet iyo yanga ichishandiswa zvakanyanya kubatsira nekudzora uremu, mukuwedzera pakuve yakapusa uye nekukurumidza kugadzira:

Zvisungo:

• 1 zai
• 2 tablespoons yetapioca gum (kana 1 kikapu yegamu + 1 kikapu yeoats).
• 1/2 col yemuto wakagadzirwa
• Kukakamira kuravira
• 1 pini yemunyu nezvinonhuwira kuravira

Kugadzirira modhi:

Mumudziyo wakadzika, rova ​​zai neforogo kusvikira rakatsetseka. Wedzera chingamu, curd nezvinonhuwira uye sanganisa zvakanaka, zvichitungamira kune brown kune ese mativi mune akazora gango pani.

Iyo yekudyira inogona zvakare kuwedzerwa yakanangana nehupfu usati waenda nayo pani, ichiita kuti crepe ibude senge omelet, kana iyo inogona kungowedzerwa chete kumagumo, kunge chingwa chiri kuzadza.

5. Makunakuna

Couscous kana mukanyiwa wegorosi ndiyo yakajairwa dhishi kubva kuchamhembe kwakadziva kumabvazuva kweBrazil, iri nyore kwazvo kugadzira uye kuita zvakasiyana-siyana.Iyo yakasununguka ine gluten yemahara, inopa kuguta kukuru uye inosanganisa chaizvo nemhando dzese dzekuzadza, senge nyama, mazai, huku, nyama yakaomeswa uye chezi dzakabikwa.

Anenge matanhatu mashupuni emukoma akaenzana nezvikamu zviviri zvechingwa.

6. Yogati yakasikwa ine oats

Kuchinjisa chingwa cheiyo yogati neoat kunobatsira kuunza fiber yakawanda kuchikafu, kuwedzera kunzwa kwekuguta uye zvakare kunopa protein uye calcium kumuviri.

Uye zvakare, yogati yakasikwa yakafuma mumabhakitiriya anobatsira ura, zvichikosha kuzadza maruva emukati, nepo oats akapfuma muinulin, rudzi rwefibre inoshanda sekudya kwemabhakitiriya emudumbu anobatsira kune hutano hwemuviri. Ona ese mabhenefiti ehutano oats.

7. Omelet

Kushandisa maomelets senge sarudzo yekudya kwemangwanani kana kudya kwemanheru isarudzo huru yekudzora kudyiwa kwehydrohydrate uye kukubatsira kurasikirwa nehuremu. Uye zvakare, mazai akazadzwa nenyama, huku kana miriwo kubva kune omelet inoumba musanganiswa wakapfuma mumapuroteni anowedzera kunzwa kwekuguta mushure mekudya.

Kana zvichidikanwa, munhu anofanirwa kusarudza kuwedzera oats kana hupfu hwakatsetseka muzvidiki muhupfu mune omelet, saka inova yakapfuma mumicheka, iyo inovandudza hutumbu hwekufamba uye kubvisa nzara. Tsvaga kuti mangani mazai aunogona kudya zuva rega rega pasina kukuvadza hutano hwako.

Tarisa zvakare vhidhiyo inotevera uye ona maitiro ekugadzirira matatu mabikirwo kuti urege kudya chingwa: