Ichi chinwiwa chiedza iri nyore kwazvo kugadzirira, ine inonaka inonaka uye yakagadzirirwa avo vari kutsvaga kuderedza uremu mamwe makirogiramu mashoma. Uyu ndiwo mukaka wechibage wakareruka, sarudzo miriwo, isina mafuta, inovaka muviri uye ine hutano, ine zvakakosha zvemukati calcio izvo zvinosimudzira hutano hwemapfupa. Zvakanakira kusanganisa mukudya kwemangwanani kana snack, kuve nechokwadi chepakati uye chakareruka imwe yehupenyu hwezuva nezuva.
Zvakanakira kudya mukaka wechibage
Chibage ndi superfood Yakazara nemabhenefiti ehutano. Pano tinosimbisa mamwe mabhenefiti makuru ekudya mukaka wechibage:
- Mafuta mashoma: Nemhaka yokuti chinwiwa chakagadzirirwa kubva kuchibage, chakakodzera kudya kunotsvaka kuderedza caloric kudya.
- Yakapfuma mu calcium: Yakanakira kusimbisa mapfupa uye kudzivirira zvirwere zvakadai osteoporosis, kunyanya muvanhu vakuru.
- Kunobva antioxidants: mariri beta-carotene y vhitamini C, zvikamu zvakakosha mukurwisa mahara radicals anokuvadza masero.
- Dietary fiber: Inosimudzira kufambisa kwematumbu uye inodzivirira matambudziko akadai kupukunyuka uye hemorrhoids.
Uyezve, chibage chine dzimba iyo inobatsira kuderedza cholesterol yakaipa uye kudzikamisa mazinga eshuga yeropa, zvichiita kuti ive yakakodzera kune vanhu vane chirwere cheshuga kana matambudziko emwoyo.
Ingredients zvinodiwa kugadzira mukaka wechibage wakareruka
Kuti unakirwe nechinwiwa ichi chakareruka uye chine hutano, iwe uchada zvinotevera: viungo:
- 12 makapu emvura yakasikwa.
- 8 hura dzechibage chinyoro.
- 1 tsvimbo yesinamoni.
- Sweetener, madonhwe mashomanana (optional).
Matanho ekugadzirira
Tevedza nzira iri nyore kugadzira mukaka wako wechibage wakareruka:
- Tanga nekubvisa iyo tsanga dzezviyo yezvigubhu.
- Isa zviyo mu-blender pamwe chete nemakapu gumi nemaviri emvura uye musanganise kusvikira mvura inoyerera ichigadzirwa.
- Simbisa musanganiswa uchishandisa a strainer fine mesh kuti uwane yakawedzera homogeneous magadzirirwo.
- Dururira mukaka mupoto woisa kamuti kasinamoni. Bika nemoto uri pakati nepakati wosiya zvifashaire kwemaminitsi gumi nemashanu.
- Bvisa chimuti chekinamoni uye, kana uchida, wedzera madonhwe mashomanana ekutapira.
- Shumira mukaka wechibage uchipisa kana kuti uite kuti utonhore kuti unakidzwe chero nguva yezuva.
Zvokudya zvinovaka muviri zvechibage uye zvazvinoita pahutano
Chibage ndi cereal yakasarudzika kwete chete nekuda kwekusiyana kwayo mugastronomy, asiwo kune yayo yehutano chimiro. Pamagiramu 100 echibage chakabikwa, tinowana:
- Calories: 109 kcal.
- Carbohydrate: 15 magiramu
- Mapuroteni: 3 magiramu
- Mafuta: 2.8 magiramu
- Fibre: 5.5 magiramu
- Mavhitaminzi: Yakapfuma muvhitamini B1, B3, uye A.
- Zvicherwa: Iine phosphorus, magnesium uye zinc.
Izvi zvinovaka muviri Vanoita kuti chibage chive chikafu chine simba chakakodzera kune avo vari kutsvaga kuchengetedza kudya kwakanaka. Uyezve, ayo antioxidants, akadai zeaxanthin and the lutein, chengetedza hutano hwemaziso, nepo fiber yemukati inosimudzira kugaya kwakanaka uye inobatsira kumanzwiro ekuguta.
Mamwe mazano ekuwedzera kudya kwako
Kunyangwe mukaka wechibage iri sarudzo yakanaka kune avo vari kutsvaga kuvandudza kudya kwavo, kune mamwe maitiro uye gadziriro dzaunogona kuisa muhupenyu hwako hwezuva nezuva:
- Wedzera kudya kwako ne miriwo mitsva, sezvo ivo vakapfuma mune antioxidants uye yakakosha micronutrients.
- Ongorora dzimwe nzira dzakadai brown mupunga uye zvimwe zviyo zvakakwana kusiyanisa ndiro dzako.
- Sanganisira zvikafu zvakapfuma mu omega-3 fatty acids kuti utarisire hutano hwako hwemoyo, sekutsanangurwa kwazvino mu. ichi chinyorwa.
Chinokosha ndechekuchengetedza kudya kwakasiyana-siyana kunobatanidza mapuroteni, makabhohaidhiretsi akaoma uye mafuta ane utano, zvose muzvikamu zvine mwero.
Ichi chikafu chemukaka wechibage hachina kunakidza chete uye chiri nyore kugadzirira, asiwo chinopindirana zvakakwana nekudya kunovaka muviri kunokurudzira hutano hwakakwana. Nakidzwa neizvi superfood uye tora mukana wemabhenefiti ayo akawanda kune hutano hwako.