Imveliso yile mveliso yendalo yonke. Okokuqala, ahlukeneyo - i-porridge ingaba ngumtya wakho wesitya, i-dessert okanye isitya esikhulu. Okwesibini, i-porridge inganelisa iimfuno zabantu bonke - asiqiqi ukuba zininzi izihlanganisi ezingalindelekanga zifumaneka ngokungongeza iintlobo ezahlukahlukeneyo zokuzaliswa kwezilimo. Ewe, kwaye okwesithathu, iphariji - into eyaziwayo emzimbeni wethu, oko kuthetha ukuba awuyi kuba noxinzelelo ngokusebenzisa okusanhlamvu ekulahlekeni kwesisindo.
Yimalunga neyokugqibela kwaye siya kuthetha. Oko kukuthi, unobomi obuncedo kangakanani ukulahlekelwa ubunzima.
Ukhetho lwe-porridge
Ukukhethwa kokutya kukubaluleke kakhulu. Kubonakala ngathi i-oatmeal nayo i-oatmeal e-Afrika, kodwa eli gama lithetha ubuncinane iindidi ezimbini ze-cereal - oatmeal kunye ne-cereal. Iiflegi (kungekhona nje i-oatmeal, kodwa nayiphi na enye) yidlakusasa esheshayo, kunye ne-carbohydrate enokukhawuleza, eyandisa ukwanda kweeshukela zegazi, kwaye, ngokufanelekileyo, ukuvalelwa yindlala. Iintlobo zokutya asiyiyo ingqolowa ekhethiweyo, engagqitywanga, equlethe ngokwayo yonke into enobomi yezolimo. Xa ugawula okusanhlamvu (xa iiflegi zenziwe kuyo), igobolondo yangaphandle ihlambulukileyo, ehlanjwe ngefiber eziqhekezayo kunye nomlinganiselo omkhulu wamavithamini, izinto ezincinci kunye nezikhulu.
Ukuba sithetha ngamayinye ekulahlekeni kwesisindo, kuyimfuneko ukukhetha ngokuchanekileyo, kungabonakali amabakala. Umzekelo: ayikho irayisi yomhlophe, kodwa imdaka, ayikho i-oat flakes, kunye ne-oatmeal.
Iintlobo zezityalo
Ngokungathandabuzekiyo, umbuzo othi yintoni ukutya okukuyo ukulahleka kwesisindo kunokuphendulwa kancinane - konke. Emva koko, nganye iqulethe ukwakheka okhethekileyo izinto ezincedo eziyimfuneko kwimpilo yethu kwaye, ngokufanelekileyo, ukunciphisa umzimba.
Millet
I-Millet yindawo ekhangeleka, ekhanyayo ephuzi, eneneni imbewu ye-millet. Ngokuqhelekileyo uyondla iinkukhu, kodwa nangona kunjalo, uqala kuqala phakathi kweetyuwa eziluncedo kakhulu ukulahlekelwa isisindo. I-Millet isusa amafutha emzimbeni, inqanda ukuhambisa i-cholesterol kwiindonga zemithambo yegazi, ihlambulule isibindi emva kokuthatha i-antibiotics. I-Millet igcwalisa umzimba nge-magnesium, i-phosphorus, i-potassium, isulfure. Ukusebenzisa le porridge, uzinika ngokuqhelekileyo kwimihla ngemihla yamavithamini PP, E, B. B. Khumbula: ipeythi iluhlaza, ngoko ke luncedo ngakumbi.
Buckwheat
Indawo yesibini yabelwe i-buckwheat. Iyakhathalela i-anemia, kuba kunzima ukufumana imveliso equkethe isamba sensimbi. Buckwheat, kuzo zonke ezinye, kunye ne-groat proteinaous groats. Phakathi kwazo zonke izityalo, nguye yena oqala kuqala kwiprotheni yomxholo. Ukongezelela, ikhulile ngaphandle kokusetyenziswa kwezichumisi zokwenziwa, ngenxa yokuba esi sityalo ngokwawo sishiya yonke inokhula.
I-Buckwheat iqukethe iivithamini B kunye nePP, kunye ne-carbohydrates enomsoco kakhulu.
Iingqolowa zokudla
Kuluhlu luni lokutya olulungile ukulahlekelwa isisindo, awukwazi ukuthetha ngqolowa yekolweni, kuba yileyona calori ephantsi kakhulu yezolimo. Ilawula i-fatabetism ye-fatabolism, iyanciphisa i- cholesterol , iphucula isikhumba, iinwele kunye nezipikili.
Perlovka
Into engathandwa yi-groats ezininzi i-barley yeparele. Xa ukungafuni - akunjalo. Kungenzeka ukuba into ebalulekileyo echaphazela ukusetyenziswa kwebhanari yeparele yimizuzu yokupheka - iiyure ezimbalwa zokupheka. Ngelo xesha, i-pearl bar ibhekwa njengeyona ndlela yokutya okunomsoco kwaye inomsindo ococekileyo wobusi. Ukongezelela, kungcono kunamanye okusanhlamvu, "uhlambulule" amathumbu avela kwisitulo,
Ukwenza i-porridge
Emva kokuba unquma ukulahlekelwa isisindo kwiponji, kufuneka ufunde indlela yokuzilungiselela kakuhle. Uninzi lwezityalo kufuneka zihlanjwe (ngaphandle kwe-millet, okusanhlamvu kwengqolowa), uze uwathulule ngamanzi abandayo uze ushiye ubusuku bonke. Ekuseni, i-groats ifanele ivele kwiliswe emanzini ahlambulukileyo kwaye ishiye ukuba ivule phantsi kwesiqhekeza, isuse emlilweni.
Le ndlela yokupheka iya kulondoloza ubuninzi bezinto ezincedo.
Ukutya okunjengamanye ama-carbohydrate, kufuneka kudliwe kusasa. Ngokufanelekileyo - kwidlakusasa.