5 dzimwe nzira dzekutsiva mupunga uye pasita

Zvemukati

• 1. Quinoa
• 2. Amaranth
• 3. Zucchini spaghetti
• 4. Mbatatisi
• 5. Buckwheat

Kutsiva mupunga nepasta muzvikafu uye kudzikisa huwandu hwe makabhohaidhiretsi mune chikafu, quinoa, amaranth, mbatatisi uye spaghetti zucchini zvinogona kushandiswa, chikafu chinogona kuwedzerwa kune akasiyana gadziriro, senge pasita, masobho, masaladi, majusi uye mavitamini. .

Uye zvakare, idzo sarudzo dzakanaka kune vanhu vasingashiviriri kune gluten, iyo irimo mupasta, uye inogona kushandiswa mune akasiyana mabikirwo mukicheni, ichipa zvakawanda zvakasiyana semupunga kana pasita.

1. Quinoa

Quinoa ipseudo-cereal yakazara muprotein uye faibha, iyo inogona kuwanikwa muchimiro chemashanga, zviyo kana hupfu. Uye zvakare, yakafuma mu omega 3, calcium, iron uye B mavitamini, zvichibatsira kudzivirira matambudziko emwoyo, osteoporosis uye matambudziko ehurongwa.

Maitiro ekudya: kutsiva mupunga nepasta, shandisa zviyo quinoa, iyo inofanirwa kubikwa nenzira imwechete semupunga, uchishandisa makapu maviri emvura yekapu imwe neimwe yequinoa. Uye zvakare, muchimiro chemaflakes kana hupfu, quinoa inogona kuwedzerwa kumasaladhi, majusi, masobho uye mavhitaminzi. Ona mamwe mabikirwo ekudzora huremu nequinoa.

2. Amaranth

Amaranth tsanga ine hupfumi, mapuroteni, simbi, calcium, magnesium uye potasium, ine zvinhu zvakakosha sekudzivirira kenza, kudzivirira kune mamwe mamiriro etsinga, kukurumidza kupora kwemhasuru uye kudzivirira osteoporosis.

Uye zvakare, yakapfuma kwazvo muma antioxidants ayo anochengetedza chiropa nemoyo. Iyo zvakare ine anti-kuzvimba mhedzisiro, inosimudzira kuonda uye inobatsira kudzikisa cholesterol.

Maitiro ekudya: Mbeu dzeamaranth dzinogona kubikwa nenzira yakafanana nemupunga uye kuwedzerwa kune nyama ndiro, masuphu kana masaradhi. Uye zvakare, ivo vanogona zvakare kudyiwa mbishi pamwe chete nemichero, mukaka uye yogati.

Kugadzira furawa yeamaranth, ingokuya zviyo mu blender uye wedzera hupfu mumavitamini, maporridges, makeke nemajusi. Ona mabhenefiti eupfu hweamaranth.

3. Zucchini spaghetti

Zucchini spaghetti inzira ine hutano, iyo inogona kushandiswa seinotsiva pasita, kuunza mukana wekuve wakaderera macalorie, iri sarudzo huru yekudyiwa uremu. Uye zvakare, haina gluten, ichiita mhinduro yakanaka kune vanhu vane kusagadzikana kweguteni kana chirwere chechiliac.

Zucchini ine zvakare zvakawanda zvakanakira hutano sezvo yakafuma muvitamin A, carotenoids, vitamini C, calcium uye potasium.

Maitiro ekudya: cheka zucchini muzvimedu zvine minwe miviri gobvu, bvisa mapepa uye woisa pane pepa rematehwe akazorwa mafuta, uchienda kuhovhoni yepakutanga pa200ºC kwemaminitsi makumi matatu.

Kana yaibva, bvisa kubva pamoto uye rega itonhorere kwemaminitsi gumi. Zvadaro, ingoparadzanisa waya dzekini nerubatsiro rweforogo, uye shandisa nekupaza kwaunoda.

Ona nhanho nhanho muvhidhiyo inotevera:

4. Mbatatisi

Mbatatisi inotapira ndiyo sosi yakadzika yeglycemic index makabhohaidhiretsi uye inogona kudyiwa nevechirwere cheshuga uye ndiyo sarudzo yakanaka yekudyira pre-Workout.

Mbatatisi dzakapfuma muvhitamini A, carotenes, vhitamini C, potasium, calcium, phosphorus uye magnesium, iri kabohydrate ine ma antioxidants uye anthocyanins, inodzivirira kenza uye chirwere chemwoyo. Uye zvakare, ine tambo dzinobatsira kuchengetedza hutumbu hwemukati uye dzinotarisira hutano hwemaziso.

Maitiro ekudya: inogona kushandiswa mune yakapusa fomu yakabikwa kana mune pure fomu, ichibatanidza mushe nemhando dzese dzenyama.

5. Buckwheat

Buckwheat chikafu chakazara mupuroteni, fiber, antioxidants uye zvicherwa senge magnesium, manganese, iron uye phosphorus, mukuwedzera kune isina gluten.

Nekuda kwekuumbwa kwayo kwefibre, buckwheat inochengetedza hutano hwemukati, inowedzera kunzwa kwekuguta uye inodzora huwandu hweshuga yeropa, uchifarira kurasikirwa nekurema uye kugona kudyiwa nevanhu vane chirwere cheshuga.

Maitiro ekudya: tsanga iyi inogona kugadzirirwa zvakafanana nemupunga. Kune izvi, iwe unofanirwa kuisa 1 mukombe webhakkwheat kwemamwe maviri emvura, uchibvumira kubika kwemaminitsi makumi maviri.

Upfu hweBuckwheat hunogona kushandiswa kugadzira makeke, mapai uye mapekeki, semuenzaniso.Uye zvakare, iwe unogona zvakare kutenga pasta yakagadzirirwa ne buckwheat.

Kubatsira nekuderedza uremu, onawo mamwe matipi akareruka ekudzora uremu uye kurasikirwa nedumbu.