Mangaki amakhilogremu asemgqonyeni we-buckwheat?

Ngokwenza ukudla okunempilo, kubalulekile ukucabangela inani lamandla lomkhiqizo ngamunye ozifaka ekudleni kwakho. Kusukela kulesi sihloko uzothola ukuthi zingaki amakhilogremu e-porridge ye-buckwheat, futhi futhi yikuphi ukuzuzisa okungakuletha emzimbeni wethu.

Ukwakhiwa kwephalishi lokubhakana

I-Buckwheat igcina inani elikhulu lamavithamini B1, B2 ne-PP, futhi liwumthombo omuhle kakhulu wamaminerali njengensimbi, i-calcium, i-cobalt, i-boron, i-magnesium, i- phosphorus , i-iodine, i-potassium, i-zinc, ithusi ne-nickel.

Ngakho-ke, ukumane uhlanganise iphalishi ekudleni kwakho, ucebisa umzimba ngezinto ezibalulekile ezidingekayo ukuze ulondoloze impilo nentsha.

Inani lokudla okunomsoco we-porridge ye-buckwheat

Uma unesithakazelo ukuthi mangaki amakhilogrekhi e-phalgi ye-buckwheat, kufanelekile ukucabangela ukuthi ulwazi olunikezwe emaphaketheni yomkhiqizo kufanele lubhekiswe ku-croup. Ukuthola okuqukethwe kwe-caloric yesidlo esilungisiwe, izibalo kudingeka zihlukaniswe yi-3 - emva kwakho konke, yiziphi izikhathi eziphindwe izikhathi ezikhulayo ngesikhathi sokupheka.

Ngakho-ke, nge-100 g ye-porridge ephelile kunama-kcal angu-132, okungama-4.5 g amaprotheni, ama-2.3 g wamafutha no-25 g we-carbohydrate.

Okuqukethwe kwe-caloric ye-phalgi ye-buckwheat ngamafutha kuyokwandiswa ngo-30-70 kcal, kuye ngokuthi inani lemali namafutha wamafutha.

Ukuze wazi okuqukethwe kwekhalori ye-phalgi ye-buckwheat ngobisi, kudingeka ucabangele okuqukethwe kwamafutha nokuqukethwe kwe-caloric yobisi, kanye nobuningi bawo. Ukwengeza ingilazi yobisi ku-porridge, ukwandisa okuqukethwe kwekhalori yesidlo ngamayunithi angu-250.

I-porkridge ye-Buckwheat yokulahlekelwa isisindo

I-Buckwheat ingenza kalula isisekelo sokudla okunempilo okuzolahlekelwa isisindo ngaphandle komzamo omkhulu kanye nendlala. Ake sicabangele ezinye izinhlobo zokudla ezizobhekana nezinhloso ezinjalo:

Inketho 1

1. Ukudla kwasekuseni: ibhujheji ye-porridge nobisi, itiye ngaphandle noshukela.
2. Usuku lokudla: ukukhishwa kwesobho ngemifino nenkomo.
3. Intambama yesiphuzo: ingilazi yogurt.
4. Ukudla kwesidlo sakusihlwa: ama-courgettes abanjwe ngebele lezinkukhu kanye no-anyanisi.

Option 2

1. Ukudla kwasekuseni: amaqanda amabili abilisiwe, isaladi iklabishi, itiye.
2. Usuku lokudla: isobho se-buckwheat nenkukhu.
3. Isinkwa: isigamu sesithelo samagilebhisi.
4. Isidlo: i-broccoli enenhlanzi.

Option 3

1. Ukudla kwasekuseni: ushizi we-kottage ngezithelo kanye ne-yogurt.
2. Usuku lokudla: ukukhishwa ngamatshe okunye, udoti ngamakhowe kanye nemifino.
3. Isinkwa se-ntambama: i-apula.
4. Isidlo sakusihlwa: iklabishi igcwele i-squid.

Option 4

1. Ukudla kwasekuseni: i-oatmeal nge-apula.
2. Usuku lokudla: isobho lokukhanda nesaladi elula yemifino.
3. Intambama yesiphuzo: itiye kanye nocezu ushizi.
4. Isidlo: ukukhunjulwa ngamabele kanye nezinkukhu ezimbizeni.

Ukukhetha le menyu nsuku zonke, ufunda ngokushesha imigomo yokudla okunempilo , futhi amafutha amaningi ayohamba ngesilinganiso se-1 kg ngesonto.