Imbewu iyinhlangano yomhlaba wonke. Okokuqala, zihlukile - i-porridge ingaba yi-side dish, i-dessert noma isidlo esikhulu. Okwesibili, i-porridge ingagcwalisa okuthandwa yibo bonke abantu - asiqageli ukuthi zingakhi eziningi, ezingalindelekile zingatholakala ngokufaka izinhlobo ezihlukahlukene zokugcwalisa okusanhlamvu. Hhayi, okwesithathu, iphalishi - umkhiqizo ojwayelekile emzimbeni wethu, okusho ukuthi ngeke ukwazi ukucindezeleka usebenzisa okusanhlamvu kokulahlekelwa isisindo.
Kungenxa iphuzu lokugcina futhi sizoxoxa. Okusho ukuthi, okusanhlamvu okuwusizo kangakanani ukulahlekelwa isisindo.
Ukukhethwa kwephariji
Ukukhethwa kokusanhlamvu kubaluleke kakhulu. Kubonakala sengathi i-oatmeal i-oatmeal e-Afrika, kodwa leli gama lingasho okungenani izinhlobo ezimbili zezitshalo zokudla kanye noketshezi. Ama-Flakes (hhayi nje ama-oatmeal, kodwa nanoma yikuphi okunye) angokudla kwasekuseni okusheshayo, futhi ama-carbohydrate asheshayo, okwandisa amazinga kashukela egazi, futhi, ngokufanayo, umuzwa wendlala. Ukudla akusilo okusanhlamvu okuqoshiwe, okungagciniwe, okuqukethe ngokwayo yonke into ewusizo yezitshalo. Uma ugaya okusanhlamvu (lapho ama-flakes enza khona), igobolondo langaphandle lihlanzwa, eligcwele i-fiber eqondile kanye nenani elikhulu lamavithamini, izakhi ezincane nezincane.
Uma sikhuluma ngezitshalo zokulahlekelwa isisindo, kubalulekile ukukhetha okungacacisiwe, amamaki angaphilile. Isibonelo: hhayi ilayisi elimhlophe, kodwa i-brown, hhayi ama-oat flakes, ne-oatmeal.
Izinhlobo zokusanhlamvu
Ngokungangabazeki, umbuzo wokuthi yikuphi okusanhlamvu okunesisindo ukulahlekelwa kungaphendulwa kakhulu - konke. Phela, ngamunye wabo uqukethe ukwakheka okhethekile kwezinto eziwusizo ezidingekayo empilweni yethu futhi, ngokufanele, ukulahlekelwa isisindo.
I-Millet
I-Millet iyinhlamvu enhle, ekhanyayo ephuzi, eqinisweni iyinzalo yamabele. Uvame ukondliwa izinkukhu, kodwa naphezu kwalokhu, uqala kuqala phakathi kwezitshalo eziwusizo kakhulu zokulahlekelwa isisindo. I-Millet isusa amafutha emzimbeni, ivimbela ukufakwa kwe-cholesterol ezindongeni zemithambo yegazi, ihlanza isibindi ngemuva kokuthatha ama-antibiotic. I-Millet igcwalisa umzimba nge-magnesium, i-phosphorus, i-potassium, isulfure. Ukusebenzisa leli phalishi, uzihlinzekela ngesimiso samalanga onke samavithamini PP, E, B. Khumbula: i-pear i-yellower, ngakho-ke iyasiza kakhulu.
I-Buckwheat
Indawo yesibili yabelwe ukuthengiswa kwemali. Iyakhathaza i-anemia, ngoba kunzima ukuthola umkhiqizo oqukethe umthamo onjalo wensimbi. Ukuqubuzana, kuzo zonke ezinye, futhi nezilimo ezinama-proteinaceous groats. Kuzo zonke izinhlobo zokudla, nguye oqala kuqala kokuqukethwe kwamaprotheni. Ngaphezu kwalokho, ikhulile ngaphandle kokusebenzisa umquba wokufakelwa, ngoba lesi sitshalo ngokwawo siphumelela konke ukhula.
I-Buckwheat iqukethe amavithamini B kanye ne-PP, kanye ne-carbohydrate eyinkimbinkimbi enomsoco kakhulu.
I-groat groats
Kulolu hlobo luni lwesitshalo olungcono ukulahlekelwa isisindo, awukwazi ukusho ngamabele okusanhlamvu, ngoba yi-calorie ephansi kunawo wonke kuwo wonke okusanhlamvu. Ilawula umzimba we-fatabolism, ihlisa i- cholesterol , ithuthukisa isikhumba, izinwele nezimo zezinyosi.
I-Perlovka
Okungathandwa kakhulu yi-groats amaningi yi-barley pearl. Lapho lokho kungathandi - akungaziwa. Kungenzeka ukuthi isici esiyinhloko esithinta imvamisa yokusetshenziswa kwebhali le-pearl yisikhathi sokupheka - amahora amaningi wokupheka. Ngesikhathi esifanayo, i-pearl bar ibhekwa njengendlela yokudla okunomsoco futhi inephunga elimnandi lomuncu. Ngaphezu kwalokho, kungcono kunamanye okusanhlamvu, "ukuhlanza" amathumbu avela esitokisini,
Ukwenza i-porridge
Uma unquma ukuncipha kwesisindo, kufanele ufunde ukuthi ungawalungiselela kanjani. Izitshalo eziningi zidinga ukuhlanzwa (ngaphandle kwe-millet, okusanhlamvu kakolweni), bese uthela ngamanzi abandayo bese ushiya ubusuku bonke. Ekuseni, i-groats kumele ivele ifakwe emathunzini emanzini ahlanzekile bese ishiya ukuze ivule ngaphansi kwesembozo, isuse emlilweni.
Le ndlela yokupheka izogcina izinto eziwusizo kakhulu.
Izitshalo, njengawo wonke ama-carbohydrate, kufanele zidliwe ekuseni. Okungcono - ngekusasa.