Muesli - izi ndizothandiza?

Muesli watenga malo pachakudya cham'mawa kwambiri pakati pa anthu omwe amafunitsitsa kukhala ndi moyo wathanzi. Adalowa zakudya zopatsa thanzi kubwerera ku 1900 ndipo kuyambira pamenepo adangolimbitsa malo awo. Lero tikukuuzani zamaubwino ndi zoyipa za muesli, kapangidwe kake, kalori komanso zonse zomwe zingachitike pachinthu ichi.

Kodi muesli ndi chiyani - kapangidwe kake ndi mawonekedwe ake

Muesli ndi wamafuta ochepa komanso amapatsa chakudya chambiri, chifukwa chake mafuta ali ochepa. Izi ndizofunikira kwambiri pakukhala ndi kunenepa kwambiri, kuti muchepetse kunenepa, panthawi yokonzanso pambuyo pa matenda osiyanasiyana. Ndi mphamvu zowonjezera zamagetsi, mtedza, masiku, uchi ndi zakudya zina zamafuta owonjezera zimaphatikizidwira kusakaniza.

Mitundu ya muesli m'mashelufu am'masitolo ndi yayikulu kwambiri. Mukamasankha zakudya zamasewera, chidwi chimaperekedwa kwa kapangidwe, kulawa, moyo wa alumali, kupezeka kwa zoteteza ndi njira yokonzekera. Katundu wa chomaliza chimadalira kapangidwe kake.

Muesli yakonzedwa kuchokera kuzipangizo zingapo:

• dzinthu;
• zipatso;
• zipatso;
• mtedza;
• nthambi;
• uchi ndi mankhwala;
• zokometsera ndi zonunkhira.

Mbewu

Mmodzi kapena mitundu ingapo yamafuta a oats, buckwheat, tirigu, ndi zina zambiri ndiye maziko azogulitsazo. Zakudya zozizilitsa kukhosi zimakupangitsani kukhala okhutira kwa maola angapo. Amatenga nthawi yayitali kupukusa ndikusungabe shuga woyenera mpaka chakudya chotsatira, kutsitsa cholesterol.

Mavitamini a B omwe amaphatikizidwa ndi chimanga amakhala ndi phindu pakumveka kwa dongosolo lamanjenje, amakhala ndi mawonekedwe oyenera a mano, misomali, tsitsi ndi khungu. Ndipo fiber, yomwe imakhala ndi tirigu wambiri, imayang'anira magwiridwe antchito amatumbo.

Zipatso

Maapulo, nthochi, mananazi, ndi zina zambiri amawonjezeredwa mu chisakanizo. Izi sizimakhudza kokha kukoma kwa malonda, komanso zomwe zili ndi kalori. Museli wokoma mtima kwambiri ndi nthochi, kiwi, ndi mango. Muthanso kusiyanitsa kukoma ndi zipatso zouma. Madeti, ma prunes, maapurikoti owuma, amakhuta muesli ndi ma calories. Pansipa pali tebulo lokhala ndi kalori yazipatso.

Zipatso

Amakwaniritsa chimanga mwangwiro. Kupangitsa kukoma kukhala kosiyanasiyana komanso kosangalatsa momwe angathere, zipatsozo zimasintha kwambiri mawonekedwe ake osakaniza. Kuwonjezera kwa cranberries kumapangitsa kusakaniza kukhala kosavuta.

Mtedza

Amakhala ndi mchere wochuluka (phosphorous, magnesium, calcium, etc.), mavitamini ndi mapuloteni, choncho amagwiritsidwa ntchito nthawi zambiri pa zakudya zabwino. Mtedza wokwanira kwambiri wamafuta (zipatso zochulukirapo makumi) umachepetsa kugwiritsa ntchito mapulogalamu ochepetsa kunenepa. Pansipa mupeza tebulo lokhala ndi kalori yamtedza:

Nthambi

Chipolopolo cholimba cha njere chimakulitsa kuchuluka kwakusakaniza, ndikuchepetsa ma calorie ake. Nthanga zikawonjezedwa, chakudya chimawoneka chopatsa thanzi komanso chokwanira chimakhala kwa nthawi yayitali. Amakhala maziko azakudya zopatsa mafuta ochepa, amalimbikitsa matumbo kugwira ntchito, komanso amachepetsa mafuta m'magazi.

Uchi ndi mankhwala

Amawonjezeredwa kuti apange chisakanizocho kukhala chopatsa thanzi, chopatsa thanzi, kapena kupangira granola muzitsulo. Amadzaza chisakanizocho ndi zinthu zina ndi mavitamini. Koma, monga momwe zilili ndi mtedza, amachulukitsa kalori.

Zokometsera ndi zonunkhira

Zimakhala zofunikira makamaka mukamagwiritsa ntchito muesli pafupipafupi. Zowonjezera izi sizimangosinthitsa kukoma, komanso zimakhazikika pakudya.

Zosungitsa

Kuwonjezeraku kumawonjezera mashelufu ndipo kumakhala koyenera pamaulendo ataliatali osapereka chakudya. Nthawi zina, zokonda ziyenera kuperekedwa kwa muesli wachilengedwe popanda zotetezera.

Mbewu zomwe zimapanga mankhwalawa ndizofewa kapena pansi kuti zifulumizitse kukonzekera chisakanizo. Ndi chithandizo choyambirira cha kutentha kwa mbewu, muesli wophika umapezeka. Nthawi zambiri amaphatikizidwa ndi maswiti ndi mipiringidzo, yomwe imadyedwa ngati mchere wodziyimira pawokha.

Muesli yaiwisi amafunika kuthira madzi, mkaka, madzi, koma amakhala athanzi kwambiri kuposa anzawo ophika.

Zakudya za calorie komanso zakudya zabwino za muesli

Gulu lazakudya zopatsa thanzi komanso zopatsa thanzi za muesli (zopatsa mphamvu ndi BJU pa 100 g ya mankhwala)

Taganiziraninso kuchuluka kwa kalori muesli *, kutengera zowonjezera:

* Zakudya zopatsa mphamvu za muesli zimasiyana ndimitundu yama flakes ndi zowonjezera.

Tsitsani Muesli Kalori Table ndi Supplement apa kuti mutha kuyipeza nthawi zonse.

Kodi ntchito ya muesli ndi yotani?

Ndikofunikira kwambiri kutsatira chakudya choyenera mukamachita masewera olimbitsa thupi. Monga mukudziwa, masewera othamanga makamaka amatengera zakudya zoyenera.

Zomwe zimapangitsa kuti muesli akhale ndi chakudya chokhazikika:

1. Kusamala. Mchere, kufufuza zinthu, mavitamini, amino acid, fiber ndizomwe zimayambitsa kusakaniza. Ndi kugwiritsa ntchito mankhwalawa nthawi zonse, kuchuluka kwa michere kumalowa mthupi. Komanso, kuchuluka kwa mafuta kumayendetsedwa mosavuta powonjezera mtedza.
2. Kusunga nthawi. Sizitenga nthawi kukonzekera: ingotsanulirani mkakawo osakaniza ndipo wakonzeka.
3. Nthawi zonse Nthawi yopuma yolimbitsa thupi imayika pachakudya dongosolo lanu. Muesli si chakudya cham'mawa chokha chamasewera, komanso chakudya chosavuta, chotentha (chakudya chamasana, nkhomaliro) ngakhale panjira kapena pakakhala kuchepa kwa nthawi. Ndipo sikovuta kunyamula muesli wouma nanu.
4. Pindulani. Sankhani kuphatikiza popanda zotsekemera, mitundu kapena zotetezera. Zili ndi phindu pakukula kwa minofu, ntchito ya ziwalo ndi machitidwe.

Kugwiritsa ntchito mphamvu mwamphamvu mwa othamanga kumafuna chakudya chambiri. Poterepa, kudya mafuta kuyenera kuwongoleredwa. Zikatero, muesli wophika ndi zoumba, ma apricot owuma, prunes, mtedza zitha kukhala zothandiza. Zakudya zopatsa mphamvu zoterezi ndizofanana ndi zomwe zaphika, ndipo zomwe zili ndi mapuloteni, zomwe zimafufuza komanso mavitamini ndizokwera kangapo. Mphamvu iyi ndi "bomba la vitamini" lidayesedwa kangapo ndi owoloka, othamanga komanso opondereza anthu.

Kodi muesli akukonzekera ndi chiyani?

Mwa kusintha kuphatikiza kwa mbewu, zipatso ndi mtedza, kununkhira kulikonse kwakasakaniza kowuma kumapezeka. Itha kudyedwa yaiwisi, kutsukidwa ndi zakumwa zipatso, khofi kapena tiyi. Kuwonjezera mkaka, yogurt, madzi, ndi zina zotero kusakaniza ndi ufa kumathandiza kusiyanitsa kadzutsa. Tiyeni tiwone momwe tingakonzekerere bwino muesli, ndi zakudya ziti zomwe ndizothandiza kwambiri.

Ndi mkaka

Thirani muesli wouma ndi mkaka pokhapokha atakonzedwa kale. Izi zimatchedwa mabaki ophika kapena a granola. Zosakaniza zotentha zomwe zimatchedwa "zosaphika" zimathiridwanso bwino mkaka kwa mphindi zochepa. Poterepa, ali bwino odzipereka ndipo alibe "makatoni" kukoma.

Ngati mwapanga muesli nokha kuchokera ku chimanga wamba, mwachitsanzo, oats, ndiye kuti muyenera kuwanyowetsa mumkaka kwa ola limodzi la 1.5. Kukoma konse ndi zabwino za muesli zidzakulitsidwa pankhaniyi.

Ngati mukuyang'ana kulemera kwanu, gwiritsani ntchito mkaka wochepa kwambiri. Pogwiritsa ntchito ndalama zambiri, kuwonjezera mkaka wa 6% komanso zonona ndizovomerezeka.

Njira yophikirayi siyabwino kwenikweni kwa anthu omwe ali ndi vuto la lactose. Ndili ndi zaka, kuthekera kokonza chakudya cha mkaka kumachepa, chifukwa chake kugwiritsa ntchito muesli ndi mkaka sikuvomerezedwanso pambuyo zaka 30.

Ndi yogurt

Kuwonjezera yogurt kumawonjezera thanzi la chakudya. Lili ndi tizilombo tothandiza tomwe timathandiza pa chimbudzi. Kuphatikizaku ndikofunikira makamaka kwa othamanga opitilira zaka 30, chifukwa lactose yakonzedwa kale ndi bifidobacteria. Kuphatikizanso kwina kowonjezera yogurt ndiko kukonza kukoma kwa muesli. Ziphuphu zimalowerera pang'ono, ndipo granola imakhalabe yolimba komanso yolimba. Anthu ambiri amawona kuti kudya njirazi ndikosangalatsa. Zakudya zopatsa mafuta zomwe zatsirizidwa zimayendetsedwa mosavuta ndi mafuta komanso kuchuluka kwa yogurt.

Ndi kefir

Kefir amaphatikiza mkaka ndi yogurt. Kumbali imodzi, imafewetsa ma flakes owuma bwino, ngati mkaka. Kumbali inayi, imakhala yosasinthasintha mwamphamvu yogurt. Lili ndi mabakiteriya opindulitsa omwe amasintha (kupesa) shuga wa mkaka kukhala shuga. Izi zimakhala zoyenera kwa othamanga omwe ali ndi tsankho la lactose.

Mafuta a kefir amasankhidwa kuti azigwira ntchito zamasewera. Mkaka wofukiza wamafuta ochepa amagwiritsidwa ntchito ndi ochita masewera olimbitsa thupi, othamanga, ndi zina zambiri. pa nthawi zonse zolimbitsa thupi. Kefir yamafuta apamwamba (6%) amawonjezeredwa muesli munthawi ya mpikisano.

Ndi chokoleti

Chokoleti ndichopangidwa ndi ma calorie ambiri. Lili ndi flavanoids, mavitamini, ma antioxidants, ndipo limathandizira pamanjenje, kuzungulira kwa magazi ndi kugaya chakudya. Izi ndizabwino kwambiri. Chokoleti cha ku Belgian ndi ku Switzerland ndichabwino kwambiri pakukoma. Mitundu yowawa ya mankhwalawa ndi thanzi kwambiri.

Ntchito yake kwambiri kumawonjezera kalori zili osakaniza. Ochita masewerawa amaphatikiza muesli ndi chokoleti pazakudya zawo panthawi yamagetsi yowonjezera mphamvu.

Ndi uchi

Uchi ndi wathanzi kwambiri kuposa shuga wamba. Mulibe shuga wokha, mavitamini B, K, C, E. Honey fructose amadziwika kuti ndi wokoma kuposa shuga. Chifukwa chake, pang'ono, amagwiritsidwa ntchito ndi othamanga kuti achepetse kudya kwa chakudya chofulumira.

Ma calories okhala uchi ndi okwera. Kuonjezera uchi wambiri kuzipindazo kumawonjezera mphamvu ya chakudya. Ubwino wa muesli wotere umawonekera makamaka panthawi yakukonzanso (pambuyo povulala kapena kuchitidwa).

Kodi pali zowopsa zilizonse kuchokera ku muesli ndipo ndi chiyani?

Monga chakudya chilichonse, muesli imatha kuvulaza thupi la wothamanga. Tiyeni tiganizire zitsanzo za izi:

1. Kugwiritsa ntchito ma flakes ndi othamanga pakukula kwa matenda am'mimba. Muesli ali ndi mawonekedwe owoneka bwino, samachiritsidwa kutentha ndipo amafunikira kuyesayesa kwamphamvu kwambiri kugaya chakudya. Amayambitsa kuwonongeka kwa thanzi, kutalikitsa chithandizo. Pofuna kupewa kuvulaza kwa chimanga, samachotsedwa pazakudya pakukulitsa matenda am'mimba.
2. Pogwiritsa ntchito zosakaniza zokhala ndi zosakaniza zosafunikira. Mndandanda uli payekha pa aliyense wothamanga. Mwachitsanzo, ngati mulibe vuto la gluten, musagwiritse ntchito zosakaniza. Raspberries ndi zipatso za citrus zimatsutsana ndi othamanga omwe ali ndi chifuwa. Uchi ndi zipatso zokoma ziyenera kuchotsedwa pazakudya za odwala matenda ashuga, ndi zina zambiri.
3. Kusankhidwa kolakwika kwa zosakaniza za kalori pamasamba ophunzitsira. Ndikusiyana kwakukulu pakati pazakudya za kalori ndi kagwiritsidwe ntchito ka mphamvu, phindu losafunikira lamafuta lidzachitika (ngati lapitirira). Ngati phindu la chisakanizo lichepetsedwa motsutsana ndi kuchuluka kwa katundu, izi zithandizira kuchepa kwa thupi komanso kuwonongeka kwa zotsatira zamasewera.
4. Kugwiritsa ntchito kwambiri muesli. Zosakaniza zokhazikika mulibe vitamini C. Kugwiritsa ntchito ma flakes kwa nthawi yayitali kumabweretsa kuchepa kwa chitetezo. Njira yoyenera yopezera zakudya: kuwonjezera timadziti tambiri ta vitamini C ku muesli ndikudya mapira kamodzi patsiku.

Mapeto

Muesli ndi mankhwala okoma komanso athanzi. Posintha kaphatikizidwe kake ndi kuchuluka kwa zinthu zomwe zidaphatikizidwamo, ndikosavuta kupeza kuphatikiza koyenera kwa wothamanga wa mbiri iliyonse, kuyambira wosewera chess kupita pamtanda.

Onerani kanemayo: 15 Breakfast Cereals in India Ranked From Worst to Best (November 2024).