Ukudla okunomsoco nokudla, ukudla okusanhlamvu okusanhlamvu kungenye yezici eziyinhloko. Ama-groats ase-Buckwheat angenye yezindawo eziyinhloko ngenxa yekhwalithi yabo ephakeme yokudla okunempilo, ukwakheka kwezinto eziphilayo ezicebile kanye nezimfanelo ezinhle kakhulu. Okuqukethwe kwe-caloric ye-buckwheat ebilisiwe kuncane kakhulu, okuyinto, ehlangene nezimpawu ze-vitamin-mineral, yenza kube yinto ebaluleke kakhulu ekudleni okuningi kanye nezindlela zokudla okunempilo.
Izakhiwo ze-Dietetic ze-buckwheat
I-Buckwheat iqukethe izinhlobo eziningi zamaminerali kanye nesitolo esiphezulu samavithamini, kanye nezinto eziningi eziwusizo:
- 15% we-amino acids ebaluleke kakhulu, uhlu oluvumela leli qembu ukuba liqhudelane nemikhiqizo yenyama;
- cishe ama-carbohydrates angama-60, phakathi kwawo akukho okusheshayo futhi okulula kalula, okungukuthi, ushukela kanye ne-glucose;
- Amaphesenti ama-3%, phakathi kwawo ingxenye enkulu ebhekene namafutha acwecwe angama-unsaturated;
- Phakathi kokuhlanganiswa okucebile kwamavithamini, i-folic acid, i-thiamin, i- vitamin E ne-niacin acid ihamba phambili;
- Okuqukethwe kwamaminerali okunye okufana nokunye okufana nokunye okuncane kunamanye amanani anemali kunawo wonke, aqukethe yonke imidlalo yezinsimbi ezincane nezincane - i-silicon, i-phosphorus, i-iron, i-magnesium, i-calcium, i-zinc nabanye;
- I-fiber buckwheat yokudla inezinto zokusheshisa izinqubo zokuxuba umzimba nokuhlanza uhlelo lokugaya.
Zingaki ukhalori eziphekwe ku-buckwheat?
Ngendlela yayo eluhlaza, uketshezi lwezinhlanzi kunomthamo ophezulu kakhulu we-caloric ka-305-315 kcal nge-100 g, kepha ngesikhathi sokupheka, inani lamandla le-dish liyanciphisa kakhulu. Uma upheka umkhumbi we-buckwheat, imifino nemifino yenyama, ubisi noma amanzi nje asetshenzisiwe, kodwa ukuze ubale amakholori ku-buckwheat ephekwe, kufanele uqale ucabange inani lamandla nesisindo se-cereal. Kusuka ku-100 g okusanhlamvu okumile lapho kuphekwa khona, kutholakala u-300-320 g we-porridge esiphelile.
Kuye ngohlobo lwe-cereal nendlela yokupheka, engeza ushukela, uju, ubisi noma ibhotela, okuqukethwe kwe-caloric ye-buckwheat ephekwe kungaba kusuka ku-100 ukuya ku-135 kcal. Inani eliphakeme kakhulu lamandla kanye nenzuzo yezempilo yi-kernel, okusanhlamvu okugcwele okuyi-buckwheat ngesakhiwo esingenalutho, okuqukethwe okuncane kancane kwekhalori ku-buckwheat kanye nama-flakes.
Akunzima ukubala inani lamandla wezitsha nge-buckwheat, unikezwe ngokuqukethwe kwekhalori nesisindo sokudla okungeziwe kubhuloho obuthakathaka. Isibonelo, inani le-calorific le-buckwheat eliphekiwe nebhotela lizoba ngu-133 kcal uma ku-dish lifaka u-5 g webhotela lemvelo ngenani lamandla lika-660 kcal nge-100 g.
Okuqukethwe kwe-caloric ka-100 g we-buckwheat ebilisiwe ngezingxenye ezihlukahlukene
Izitsha ezivela ku-groats ezikhungethwe ngamakhemikhali ziwusizo kakhulu kuwo wonke umuntu - abantu abathandana ne-anemia, abanesifo sikashukela, izingane, abesifazane abakhulelwe, asebekhulile nabo bonke abazama ukunciphisa isisindo futhi bavuselele umzimba. Ukudla nge-buckwheat ingenye yezindlela ezinomusa kakhulu zokunciphisa isisindo ngokushesha futhi ngaphandle kokulimala empilweni.
Izici eziyisisekelo zokudla okufana nokolweni
Isisekelo sokudla kwe-buckwheat siyilisiwe ibhakede ye-buckwheat, okuqukethwe kwekhalori okungenayo indebe ephansi kakhulu. Isikhathi sokudla singasuka ezinsukwini ezintathu kuya kwezingu-7. Ukudla kuhlanganisa, ngaphezu kwesidlo esikhulu, izithelo , imifino, amakhambi, izithelo ezomisiwe kanye nemikhiqizo yobisi omuncu.
Kukhona inqwaba yezinkwa zokudla okunye okufana nokunye okufana nokunye okunye okunye okunye okunye okunye okunye okunye okunye okunye okunye okunye okunye okunye okunye okunye okunye okunye okunye okunye okunye, okunye okunye okunye okunye okunye okunye okunye okuhlangene nakho kuhlanganiswa ne-kefir
Okuqukethwe kwe-caloric ephansi ye-buckwheat ebilisiwe kuvumela ukusebenzisa amafutha ngobuningi obukhulu, kanye nenyama ephansi ekholori - inkukhu encane, i-turkey, i-veal ebilisiwe noma i-stewed. Ukuphumelela kokudla kwe-buckwheat kuye kwafakazelwa ngemiphumela emihle, kepha nganoma yiluphi uhlobo lokulahlekelwa kwesisindo esisheshayo, kukhona ingozi yesethi efanayo esheshayo yamakhilogremu engeziwe uma ukudla okunomsoco okunempilo kungalandelwa ngemuva kokuphuma.