Izakhiwo ezisebenzisekayo ikhalori wokudla namanzi herculean

umkhiqizo, njengabo iphalishi of oatmeal, futhi namuhla akusho balahlekelwe izikhundla zawo. Phela, wonke umuntu uyazi ukuthi ikhalori iphalishi herculean phezu kwamanzi liphansi kakhulu, isetshenziswa ukudla okunamafutha kakhulu kanye nezemidlalo umsoco.

izakhiwo awusizo

Ubumqoka umkhiqizo kungenxa laqanjwa ocebile izakhi ezihlukahlukene trace kanye amavithamini. Oat ukudla liphakathi ukudla okunomsoco kakhulu. Ngo oyiyo kukhona omningi B amavithamini, kodwa futhi micronutrients ezahlukene zidlala indima ebalulekile emzimbeni. Indlela ewusizo oat ukudla phezu kwamanzi? Iqukethe izinto ezilandelayo:

• Niacin. Kuyinto obangela ukuzinza we izinqubo umzimba. Ngenxa ukungena enjalo Micronutrient evamile izicubu emishinini yokuphefumula, kunciphe cholesterol. Kuyinto lokhu acid inikeza ngokukhishwa kobuthi egazini izakhiwo iphalishi herculean. Akumangalisi ochwepheshe abaningi luleka ngempela ungene ekudleni oatmeal ngenxa izakhamuzi imizi emikhulu imvelo abampofu.
• Riboflavin. It wenza indima enkulu ukuzinza izinqubo redox zomzimba womuntu.
• Folate. Lubhekele ukudalwa amaseli egazi, ehilelekile synthesis acid nucleic futhi ama-amino acid ewusizo.
• Pyridoxine. Kuvuselela synthesis kwamangqamuzana egazi abomvu. Ngezinye supply yayo eyanele normalizes isimo jikelele indoda, isimo liphume, isimiso sezinzwa kubuyiselwa.
• Thiamine. Kuyadingeka fat umzimba, kanye carbohydrate. Ngenxa yokuba khona isakhi ezifana isekelwa ukusebenza kwemizwa ngisho esimiso senhliziyo nemithambo yegazi, ngcono umsebenzi isisu kanye ezithweni ezithinteka ngokuqondile e ukugaya.

Oat ukudla imikhiqizo efana ukudla ukudla okunomsoco kanye efanele. Isebenzisa umsebenzi emathunjini bese kujwayeleke umzimba. Njengoba bebaningi ochwepheshe Ukudla batusa ukugcizelela esindayo wabekwa lokudlela ezinjalo, ngokuvamile iphekwé ngamanzi. Lona ibhulakufesi ephelele izingane abadala.

Calorie iphalishi herculean phezu kwamanzi

Amandla ukubaluleka iphalishi okulungiselelwe kusuka oats, zingahluka. It ixhomeke izingxenye ezengeziwe kunezelwa ekulungisweni.

Caloric iphalishi herculean emanzini ngayinye amagremu 100 zokusanhlamvu ishq noma cishe elilingana 250 kcal.

Naphezu kweqiniso lokuthi kule ubhekwa okuqukethwe sezingeni eliphezulu kilojoule, izazi zokudla namanje batusa ukuchitha izinsuku kokuzila ku-oatmeal Yiqiniso, wenza ngamanzi.

Kuyaphawuleka ukuthi oatmeal iqukethe:

• amaprotheni - 11%;
• carbohydrate - 68%;
• Fat - 6%.

Indlela ukupheka noma insima herculean phezu kwamanzi?

Lokhu ibhulakufesi iphekwe ngokushesha kakhulu futhi kunzima overestimate inzuzo.

ngezabelo Herculean ephalishini phezu kwamanzi, izithako:

• ingilazi oatmeal;
• 1.5 izinkomishi zamanzi;
• usawoti kanye noshukela ukunambitha.

Uma wayefisa, cereal Ungengeza ibhotela kancane, imikhiqizo ahlinzekwa elizwakalayo ka 20 amagremu.

inqubo ukulungiselela

Epanini ogcwele amanzi futhi libekwe ukushisa kahle eliphezulu. Kufanele kuqashelwe ukuthi usawoti uhlanganise noshukela kungcono kulesigaba, kuze ishq musa ukuzumeka. Ngemva amanzi abilayo uthele wokudla kuwo nge elishukumisayo njalo. Isikhathi ukupheka cereal kuncike ngqo Usayizi ishq. Imininingwane Inqubo ukupheka kuzosuka imizuzu emithathu kuya kweyishumi. Lapho amanzi iyasha cishe ngokuphelele umzuzwana nomlilo kuyehla kube sezingeni eliphansi, futhi pan is embozwe ngesivalo. Ngemva kokuvala liphalishi umlilo kufanele ashiye cishe imizuzu engu-5-10 kanye kungenziwa basakaza phezu kwezitsha.

Izici kukho wezokudla

Kuyaphawuleka ukuthi uma ufuna ukulungisa kukho wezokudla ukunciphisa okuqukethwe kwama-kilojoule iphalishi herculean phezu kwamanzi, yebo, shukela ne bhotela kuwo akudingekile. Nakuba lokhu iphalishi iyasiza, kodwa kuvela cishe kunganambitheki. Kodwa kungenzeka ukuba uthuthukise ukunambitheka kanye ngaphandle okwandisa kilojoule. Kuze kube yimanje, inguqulo siphelile, ungakwazi ukwengeza amanye amajikijolo noma nezithelo ezinhlobonhlobo. Ngeke kuthinte ikhalori:

• amabhilikosi, amapetshisi fresh;
• asithena, amabhilikosi omisiwe noma;
• apula nezitini, amagonandoda kungaba;
• Uju ngosile onion noma ithanga;
• amakhambi fresh izokwengeza ezithakazelisayo ukunambitheka iphalishi.

Uma kuyoba based Ukudla eside iphalishi herculean phezu kwamanzi, khona-ke le ndlela Izithako diversify imenyu nsuku zonke.

Imithetho wokudla ukukhetha

Ukuze usebenzise iphalishi herculean phezu kwamanzi kwaba ngempela enjalo, udinga ukukhetha cereal esitolo. Kufanele lola umbono wazo on ikhwalithi kanye ubuqotho emaphaketheni, emabhokisini futhi isitoreji isikhathi. Lapho uthenga oatmeal kufanele bacabangele:

• okusanhlamvu kuphela. Ukupheka ukudla kwasekuseni enempilo futhi esihlwabusayo, kufanele uthanda ishq ngaphandle izithasiselo. Futhi khona izingxenye ezengeziwe izithelo nemifino ezimweni eziningi ukunciphisa inzuzo, bese kukhula okuqukethwe kwama-kilojoule komkhiqizo kanye nezindleko. Kuyaphawuleka ukuthi eziningi zalezi iphalishi nge izithasiselo aqukethe fake phansi ishq, okudinga ukupheka encane noma bengaholelwa nhlobo, izinketho ezifana ezakho ewusizo.
• emaphaketheni esobala. Ngenxa emaphaketheni enjalo kungaba ukuhlola isimo zokusanhlamvu ongaboni. Croup abe ohlanzekile, khulula of ukungcola, kuvunyelwe kuphela ingxenye encane chips emhlophe.
• Amanya kumele kube mhlophe Yiqiniso, akuyona okumsulwa. Bangaba abe luhlaza kusuka ophuzi ukuze ukhilimu. Brown uthi ngezinga eliphansi ubumsulwa, ngakho lokhu akufanele ukuthenga oats iphuma.

• Musa ukuthenga amakhadibhodi amabhokisi, ngaphandle iphakethe ngaphakathi. Hercules ubamba ngokuqinile umswakama, obulala izakhiwo ewusizo oatmeal. Futhi qinisekani ngokuthi ngokunemba isitoreji akufanele nanini sibe ngakho Hercules ishq e amakhadibhodi kungcono hhayi ukuthenga.
• yisikhathi ezahlukene. Isitoreji oatmeal emasakeni uphawu plastic kuze kube mhlawumbe isikhathi esingangonyaka, kwathi ngo amakhadibhodi amabhokisi eshalofini yokuphila - akukho ezingaphezulu kwezingu-4.

isiphetho

Ukwazi le mithetho elula ngokukhetha wokudla, nendlela upheke noma insima herculean phezu kwamanzi, ungakwazi ukupheka ekhaya cishe njalo ibhulakufesi esihlwabusayo futhi unempilo usuku, ezizohlinzeka wonke amalungu omndeni ajabule futhi impilo yakho isibuthaka. Futhi amandla kuyoba okwanele zonke ibhizinisi okuhleliwe.