Zingaphi iikhalori ezikwibheke ye-buckwheat?

Ngokwenza ukutya okufanelekileyo, kubalulekile ukuqwalasela ukubaluleka kwamandla kwimveliso nganye oyifakayo kwisondlo sakho. Kule nqaku uza kufunda ukuba zininzi iikhalori kwi-phalkwheat porridge, kunye nokuba yiyiphi inzuzo engayizisa emzimbeni wethu.

Ukubunjwa kweebhakheheji

I-Buckwheat igcina inani elikhulu lamavithamini B1, B2 kunye nePP, kwaye liyimithombo enobungcali yamaminerali njengensimbi, i-calcium, i-cobalt, i-boron, i-magnesium, i- phosphorus , i-iodine, i-potassium, i-zinc, ithusi kunye ne-nickel.

Ngaloo ndlela, ngokufaka nje i-porridge kwisondlo sakho, ucebisa umzimba ngezinto ezibalulekileyo ezifunekayo ukuze ulondoloze impilo kunye nolutsha.

Ixabiso lezondlo lweebhakheheat

Ukuba unomdla kumanqaku amaninzi kwi-buckwheat porridge, kuyafaneleka ukuba uqwalaselwe ukuba ulwazi olunikezwe kwipakethe yeemveliso kufuneka luchazwe kwi-croup. Ukuze ufumane umxholo wekhalori wesidlo esilungisiwe, amanani kufuneka ahlulwe ngo-3 - emva koko, maxesha amaninzi ama-buckwheat akhula ngexesha lokupheka.

Ngaloo ndlela, i-100 g ye-porridge eqediweyo i-132 kcal, eyi-4.5 g yeprotheni, i-2.3 g yeoli kunye nama-25 g we-carbohydrates.

Umxholo we-caloric we-phalgheji ye-oyileji iya kunyuswa ngama-30-70 kcal, kuxhomekeke kwisixa kunye nomxholo weoli.

Ukuze ukwazi umxholo wekhalori wepargri ye-buckwheat nobisi, kufuneka uqwalasele umxholo we-fat and content caloric yobisi, kunye nobungakanani bawo. Ukongeza ingilazi yobisi kwi-porridge, ukwandisa umthamo wekhalori weesitya ngeeyunithi ezingama-250.

Ibhotela le-buckwheat yokulahleka kwesisindo

I-Buckwheat inokukwenza lula ukuba isiseko sokutya okunempilo okuya kunciphisa ubunzima ngaphandle kwemigudu kunye nendlala. Makhe siqwalasele ezinye iintlobo zokutya eziza kufikelela kwiinjongo ezinjalo:

Option 1

1. Isibhedlele: i-porridge buckwheat nobisi, itiye ngaphandle kweshukela.
2. Ukutya: ukukhonza isobho kunye nemifuno nenkomo.
3. Ngentambama yokutya: igrati yegour.
4. Ukutya okudliwayo: iiergetgettes zityinjwe kunye neenkukhu zeenkukhu kunye no-anyanisi.

Option 2

1. Ukutya kwasekuseni: amaqanda abilisiwe, isaladi yeklabishi, itiye.
2. Ukutya: isobho se-buckwheat nenkukhu.
3. I-Snack: isiqingatha se-grapefruit.
4. Ukutya isidlo: i-broccoli neentlanzi.

Option 3

1. Isidlo sakusasa: i-cottage cheese eneziqhamo kunye ne yogurt.
2. Ixesha lesidlo: i-buckwheat, idibene ngamakhowa kunye nemifuno.
3. Ngomso wamasala: i-apula.
4. Isidlo sakusihlwa: iklabishi idityaniswe ne-squid.

Ukhetho 4

1. Ukutya kwasekuseni: i-oatmeal ne-apple.
2. Ukutya: umtya wesobho kunye nesaladi yemifuno elula.
3. Ngomso emva kokuhlwa: itiye kunye neqhekeza leshizi.
4. Ukutya isidlo: i-buckwheat nenkukhu yenkukhu kunye nama-mushroom kwiipate.

Ukukhetha le menu njengemihla ngemihla, ngokukhawuleza ufunde imigaqo yokutya okunempilo , kunye namafutha amaninzi aya kuhamba ngezinga eli-1 kg ngeveki.