Mukaka weshiri: ndewe chii uye maitirwo acho

Zvemukati

• Chii ichochi
• Ruzivo rwehutano hwemukaka wakadyiwa shiri
• Maitiro ekugadzirira mukaka wakasonwa mushiri kumba

Mukaka weshiri ndeye chinwiwa chemuriwo chakagadzirwa nemvura uye mbeu, iyo yakasungwa shiri, ichionekwa sechinotsiva mukaka wemombe. Mbeu iyi chibage chakachipa chinoshandiswa kupa chikafu mapaketi nedzimwe shiri, uye chinogona kutengwa kuzvitoro zvekudya zvine utano uye muzvitoro, muchimiro chembeu yeshiri yekudyiwa nevanhu.

Uyu mukaka wekutanga wemuriwo, unogona kushandiswa mukugadzirira kuzunguzika nemichero, mapakeke kana kunyangwe kunwa zvinopisa nesinamoni. Izvo zvinoratidzwa zvakare kugadzirira kwekuzungunuka muzvikafu kuti uwane mhasuru, nekuda kwehuwandu hwayo hwakawanda hwemapuroteni, ane zvirimo zvakakwirira kupfuura zvemamwe mamisi emiriwo, kunze kwemukaka we soy.

Chii ichochi

Iko kunwa kwemukaka wakadyiwa shiri kunopa akati wandei hutano hutano, senge

• Inoderedza kuwedzera kweropa, nekuti ine anti-anogumbura mhedzisiro uye ine antioxidants, kunyanya maprolamine;
• Inofarira kuwedzera kwemhasuru, nekuda kwekukwirira kwayo kwakanyanya mumapuroteni;
• Inoderedza cholesterol, nekuti yakapfuma antioxidants uye linoleic acid, iyo inopindirana mune metabolism yemafuta;
• Zvinogona kubatsira kudzivirira kunetseka uye kushushikananekuti yakapfuma mu tryptophan, chinhu chakakosha mukuumbwa kweserotonin, inozivikanwa se "mufaro mahormone";
• Iyo inokwanisa kudyiwa nevezvirimwa uye vegans, sezvo chiri chinwiwa chemuriwo, ichipa mapuroteni uye mavitamini eiyo B yakaoma;
• Inobatsira kudzora shuga, kuve yakasarudzika sarudzo kune vane chirwere cheshuga;
• Inokurudzira kuonda, nekuti yakaderera macalorie uye ine maenzymes anomutsa kupisa kwemafuta emuviri, chero bedzi achiverengerwa mukudya kune hutano;
• Inovandudza ndangariro uye kudzidza, Yekuti iine glutamic acid, amino acid inowanikwa yakawanda muuropi. Zvimwe zvidzidzo zvesainzi zvinoratidza kuti shanduko mumetabolism yeiyi amino acid uye mukugadzirisa kwehuropi kunogona kutungamira mukukura kwechirwere cheAlzheimer.

Uye zvakare, enzayemu yembeu yakasungwa shiri zvakare inovandudza mashandiro epancreas, kurerutsa kugaya kwekudya uye dumbu rakazvimba.

Uye zvakare, iyo shiri yakasungwa zvakare haina guten kana lactose, saka inogona kushandiswa nevanhu vane chirwere checeliac, allergiki kune mapuroteni emukaka wemombe uye lactose isingashiviriri. Mukaka weshiri haufanire kudyiwa nevanhu vane phenylketonuria, sezvo iine mwero wepamusoro we phenylalanine, amino acid inokonzera huturu muvanhu ava.

Ruzivo rwehutano hwemukaka wakadyiwa shiri

* Munyu.

Mukaka weshiri haufanire kudyiwa nevanhu vane phenylketonuria nekuda kweiyo yakakwira yezvinyorwa zveamino acid phenylalanine.

Maitiro ekugadzirira mukaka wakasonwa mushiri kumba

Unogona kuwana mukaka wakasungwa neshiri yekudyiwa nevanhu muupfu kana fomu yekugadzirira-kunwa, muzvitoro zvine hunyanzvi hwezvigadzirwa, asi nzira yacho iri nyore kwazvo kugadzira kumba. Iko kunhuhwirira kwacho kwakareruka uye kwakafanana chaizvo nezvinwiwa zvezviyo, senge oat mukaka uye mupunga, semuenzaniso.

Zvinoshandiswa

• 1 litre yemvura;
• 5 mashupuni emhashu.

Kugadzirira modhi

Mushure mekushambidza mbeu zvakanyatsonaka mususe pasi pemvura inoyerera, zvakakosha kunyudza mbeu nemvura husiku hwese mumudziyo wegirazi. Chekupedzisira, chigaya mublender uye svinura neye yakanaka kwazvo strainer kana keteni-senge voile jira.

Pamusoro pekutsinhana mukaka wemombe wemukaka weshiri, tarisa kumwe kuchinjana kune hutano kunogona kugamuchirwa muvhidhiyo iyi inokurumidza uye inonakidza neyekudya zvinovaka muviri Tatiana Zanin: