Masiku ano, chakudya chopatsa thanzi chimaphatikizapo chimanga - nthawi zambiri oatmeal kapena tirigu. Zakudya zolimbitsa thupi, zimatchuka kwambiri.
Nthambi imatchedwa chipolopolo cholimba cha tirigu, chomwe chimachokera ku ufa. Komabe, mu branchi kuti 90% mwa zamoyo zomwe zimagwira ntchito zamoyo zonse zimayambira. Tirigu wodya chakudya chimagulitsanso. Ichi ndi chipolopolo cha njere, zomwe zakhala zikuyeretsedwa.
Zonse zamagulu (rye, mpunga, oat, tirigu) zili ndi calorie yochepa: magalamu 100 ali ndi makilogalamu 216. Apa tikupeza:
- madzi 9.9 g;
- mapuloteni - 15.6 g;
- mafuta - 4.3 g;
- Zakudya - 64,5 g;
- Matenda a zakudya - 42,8 g;
- ma disaccharides - 0.41 g.
Mu branchi muli asanu mavitamini asanu ndi awiri a gulu B, vitamini E ndi K. Komanso, ali ndi zinthu monga zinc, potassium, phosphorous, magnesium, iron, calcium.
Nthambi zonse zimakhala ndi chakudya chofanana, ngakhale tirigu wa tirigu ndi wotchipa kuposa oatmeal.
Kodi mungatenge bwanji bran
Tirigu kapena china chilichonse (chimphona chosakanizika ndi chosakanizika) chimatsanulidwa ndi madzi otentha ndikuzisiya kwa mphindi 20-30 kuti zifufuze, kenaka pukutani madzi. Gruel imaphatikizapo zakudya zina, kapena amadya ngati chakudya chodziimira yekha - supuni 1-3, 2-3 pa tsiku.
Chifukwa cha nsonga zapamwamba za thupi, zomwe thupi lathu silingathe kuzidya, chimphona kwa nthawi yayitali m'mimba, kukhalabe ndi chidziwitso mwa munthu.
Koma ngakhale poletsa kupewa izo zidzakhala zabwino kwambiri kudya 1-2 teaspoons a bran tsiku lililonse. Chowonadi n'chakuti tirigu ndi mafuta a oat si oyenera kulemera. Amasonyezanso zinthu zotsatirazi:
- kuwonjezera mitsempha ya magazi, potero kuchepetsa kuthamanga kwa magazi;
- Pewani mapangidwe a mapuloteni oteteza khungu ndi kuteteza kuyika makoma a cholesterol;
- kubwezeretsani ntchito yachibadwa ya chiwindi, kapangidwe ndi ndulu;
- kuchepetsa mlingo wa shuga m'magazi.
Ndiko kuti tirigu ndi chimphona china chimatipatsa ife thanzi ndi phindu.
Kodi bran ingawononge liti?
Kuti zakudya zonse za branchi zikhalepo, kuphatikizapo tirigu, pali zotsutsana, zomwe ndizo - kutentha kwa chiwindi, chikhodzodzo, makoswe ndi m'mimba.
Kodi kuphika chimanga cha tirigu?
Njira yabwino kwambiri yopezera msuzi wochokera ku tirigu wa tirigu wolemera. Timafunikira (pa 2 servings):
- udzu wa tirigu, wosefedwa - 425 g;
- madzi 1.6 malita;
- mkaka - 380 ml;
- mazira - chidutswa chimodzi;
- batala - supuni 1;
- Chodonthedwa bwino ndi parsley ndi katsabola;
- mchere ndi shuga - kulawa.
Njira yokonzekera:
- jambulani nthambi mu poto ndi madzi otentha ndikuphika kutentha kwa ola limodzi;
- chifukwa cha msuzi fyuluta, kachiwiri mubweretseni kwa chithupsa ndikuchotsa poto kuchokera pamoto;
- kumenya theka la dzira ndi mkaka ndipo nthawi zonse oyambitsa kutsanulira izi osakaniza mu otentha msuzi;
- onjezerani mchere ndi shuga kwa msuzi ndi kuwutentha, osasiya kuwiritsa;
- Asanayambe kusunga msuzi pa tebulo mu mbale iliyonse ikani pang'ono batala ndi kutsanulira finely akanadulidwa fennel ndi parsley.
Kuphatikiza apo, mungathe kusakaniza oats ndi chinangwa cha tirigu mofanana ndi kuzigwiritsa ntchito pophika m'malo mwa ufa.
Potsirizira pake, tikuwonjezera kuti katundu wambiri wothandizira amakhala ndi chimanga cha tirigu.
Msuzi wa chimanga cha tirigu watsopano
Msuzi ungatengedwe ngati ana, kapena okalamba kapena odwala kwambiri.
Tifunika:
- chimanga cha tirigu - 1 tbsp. supuni;
- madzi - makapu 2;
- wokondedwa - 1 tbsp. supuni.
Njira yokonzekera:
- kutsanulira nthambi mu madzi otentha ndi kuwira pa moto wochepa kwa mphindi 30-40;
- onjezani uchi ndi wiritsani kwa mphindi zingapo;
- msuzi amatengedwa 3-4 pa tsiku kwa 50 magalamu.