Ookhokho bethu babehlala besidla i-porridge - kuyondla, ifikeleleke kwaye kulula ukuyilungisa. Mhlawumbi, ngenxa yokutya okunjalo eRashiya enamandla, amaqhawe angama-muscular ahlala abenesabi nantoni na yomzimba. Nangona kunjalo, namhlanje i-millet isetyenziswe kwizidlo zokulahlekelwa kwesisindo.
Inzuzo ye-millet yokulahlekelwa isisindo
Into ebumnandi kukuba i-millet porridge ayinandi nje kuphela, kodwa iyanceda kakhulu. Amavithamini kunye namaminerali kuphela kuwo aya kuba neenkcukacha ezintle kakhulu zokugcina impilo:
- B1 (le vithamini iphelisa ukukhathala, ukucaphuka, kunceda ukujamelana nokudakumba nokuphucula imemori);
- I-B2 (ilungisa isikhumba, iinwele kunye nezipikili, kwaye ibaluleke kakhulu ekulwa ne-dandruff);
- B5 (uzinzisa ucinezelo, uqinisa i-corset ye-muscular);
- IPP (ikhuthaza ubuhle kunye nempilo yesikhumba kunye neembrane zamanzi);
- isinyithi (kubalulekile ukujikeleza kwegazi, kuphucula impilo yabasetyhini kunye nebala);
- i-fluorine (ebalulekileyo kwimpilo yamazinyo);
- I-Magnesium (ebalulekileyo kwiimbaleki kunye nabani na okhulisa imisipha);
- i-manganese (igalelo ekwenzeni ukulungiswa kwemetabolism);
- i-silicon (iyimfuneko kwizikhonkwane ezinamandla, iinwele ezintle kunye nesikhumba ecocekileyo);
- ubhedu (unikezela ukunyaniseka kwimizimba kunye nokuvumela ukunyusa ulutsha kunye nomzimba ngokubanzi).
Ukongeza kwezi ndawo ezintle eziza kukuvumela ukuba ungabi namandla nje ekunciphiseni ubunzima, kodwa ube nobuhle bokwenene kunye neenwele ezintle, izipikili kunye nesikhumba, i-porridge okanye isobho se-foal kususa izitye zesinyithi ezinzima, zihlambulule izitya ze-cholesterol kwaye zivimbela ukuthunyelwa kwamafutha emzimbeni. Kuyamangalisa ukuba ngazo zonke iipropthi ze-millet zisathengiswa kwiivenkile eziqhelekileyo, kungekhona kwii-pharmacy!
Umxholo we-caloric we-millet
Zingaphi iikhalori kwipineyini yinto ebaluleke kakhulu. Njengawo onke okusanhlamvu, i-millet inexabiso eliphezulu lamandla: iiyunithi ezingama-348 nge-100 gram yomkhiqizo owomileyo. I-millet ibilisiwe malunga namaxesha amathathu, oku kuthetha ukuba ikhalori yokuqukethwe ye-100 grams ye-porridge ngaphandle kweshukela iya kuba malunga nama-116. Ngoko ke, akufanele sicinge ukuba i-millet ivumelekile ukuba idle ngokungenamkhawulo: imilinganiselo iyadingeka nokuba kusetyenziswe loo mveliso uncedo!
Ukutya kwi-pshena
Ukuze ulahlekelwe isisindo kwi-millet cereal, kufuneka uthenge i-rump ephuzileyo kunye nokuyilisa emanzini ngaphandle kokongezwa kwetyuwa kunye noshukela. Ukutya kule mveliso emangalisayo yenzelwe iintsuku ezisixhenxe, apho ungakwazi ukulahleka lula kwi-3 ukuya kwi-4 kilogram zobunzima obukhulu.
Cinga imenyu esondeleyo yosuku ngalunye:
- Isidlo sakusasa : inxalenye ye-millet cereal eneziqhamo okanye akukho zongezo, kodwa ungeze ukongeza i-yogurt.
- Isidlo : isaladi kwimifuno esitsha, nayiphi na isobho semifuno, inxalenye ye-porridge.
- I-Snack : nayiphina isiqhamo, ngaphandle kwebhanana kunye neidiya.
- Ukutya kwesidlo : isabelo se-cereal, i-kefir okanye i-yogurt engenamafutha.
Ukuba ngemini uziva ulambile, kufuneka uphuze indebe yetiyi - umzekelo, uhlaza, i-karkade okanye i-herbal. Ukutya akuyingozi kumzimba, kwaye ukuba uyayifunayo, inokuphindwa rhoqo ngenyanga.
Ezinye iziphumo zokulahlekelwa isisindo ziya kuba nawe kunye nokutya okuninzi. Yidla ngale ndlela unako ubuncinane ubomi bonke-ukulahleka kwesisindo kuya kuphuza, kodwa kunjalo:
- Isidlo sakusasa - ukutya okutya.
- Isidlo sakusasa sesibili sisisityalo .
- Ixesha lesidlo sisitya saso nasiphi isobho, isonka esincinci sesonka.
- Ngomso emva kwintambama i-snack - itiye kwaye ibhaka kwi-oven sweetness ye-millet porridge kunye namaqabileyo (vele ubeke umxube kwi-tray yokubhaka uze ubhaka uze udibanise imizuzu engama-30-40, ngomsebenzi omnye-i-2 tablespoons yomxube).
- Ukutya isidlo - inyama / intlanzi / iinkuku kunye nokuhlobisa imifuno (ikhukhamba, utamatisi, i-pepper, iklabishi okanye i-sauerkraut - kunconywa ngokukhethekileyo).
Ukutya ngale ndlela, uhambelana nemigaqo yokutya okunempilo kwaye ulahlekelwe isisindo ngaphandle kweengxaki zezempilo, kwaye yintoni enye - inzuzo kuye.