Kodi ndi chithandizo chotani komanso momwe mungatengere tirigu wothira?

Nkhumba zoumba tirigu zimatchedwa "chakudya chamoyo." Zipatso za tirigu ndizolimba kwambiri biostimulant ndi antioxidant. Tiyeni tione mwatsatanetsatane makhalidwe onse othandiza a mankhwalawa kwa thupi la munthu.

Ndi chiyani icho

Zowonjezera chakudya zikuwoneka ngati mbewu zotupa, ndi mphukira zoyera zomwe zimapanga njira, 3-5 mm kutalika. Zikumera ndi kukoma kwa khalidwe la tirigu ndi tanthauzo lodziwika la wowuma.

Kuwerenga zomwe zilipo

Zomwe zimapanga mankhwalawa ndizokwanira ndipo zimapereka mphamvu zowonjezera za zakudya zonse zomwe zili mmenemo. Thupi silikuyenera kutaya zowonjezera mphamvu za mchere, mapuloteni ndi mafuta. Pakuyamera kwa tirigu, mapuloteni ake amathyoledwa kukhala amino acid, ndiyeno nkulowa mu nucleotide.

Mtedza umakhala maltose, mafuta - mu zidulo. Zipangizo zomwe sizimangotengedwa nthawi yomweyo ndi thupi, zimapangika mu zinthu, zomwe zimakhala zigawo zikuluzikulu za kupanga nucleic acid - ziwalo za thupi lathu. Panthawi imeneyi, mavitamini ambiri ndi mavitamini amapangidwa.

Ndikofunikira! Musamere mphukira pamwamba pa 5 mm m'litali. Sungani mbande musasowe maola oposa 24 mufiriji. Musanagwiritse ntchito, kutsuka kwathunthu kwa mbewu ndikofunika kuti tipewe kukula kwa matenda a fungal.

Mavitamini

Zomera za tirigu zimakhala ndi vitamini wolemera (100 g):

• tocopherol (E) - 21.0 mg;
• Niacin (B3) - 3.087 mg;
• pyridoxine (B6) - 3.0 mg;
• ascorbic acid (C) - 2.6 mg;
• thiamine (B1) - 2.0 mg;
• Pantothenic acid (B5) - 0.947 mg;
• Riboflavin (B2) - 0,7 mg;
• folic acid (B9) - 0.038 mg.

Mavitamini E ambili amapezeka mu zakudya monga almonds, hazelnuts, cashews, chimanga, nyanja buckthorn, rosehips, sipinachi, ndi mafuta odzola.

Mineral substances

Mbeu za tirigu zimakhala ndi mchere wambiri (zomwe zili mu 100 g):

• phosphorus - 197 mg;
• potaziyamu - 170 mg;
• magnesiamu - 79 mg;
• calcium - 68 mg;
• sodium -17 mg;
• mkuwa - 259 mg;
• chitsulo - 2.16 mg;
• manganese -1.86 mg;
• zinki - 1.7 mg;
• selenium - 430 mcg.

Kalori wokhutira

Caloric wokhutira tirigu majeremusi masamba 200 kcal pa 100 g.

Mukudziwa? Fufu la tirigu, monga moto, madzi, mkaka, zovala, ndi chitsulo, amatchulidwa m'Baibulo ngati chofunikira chofunikira pa moyo (Sirah 39:32).

Chiwerengero BZHU

Pakati pa kumera kwa tirigu, phindu lake limakula:

• mafuta - zomwe zilipo zikuwonjezeka kuchokera 2% mpaka 10%;
• mapuloteni - kuyambira 20% mpaka 25%;
• celulo - kuyambira 10% mpaka 18%;
• Koma zokhutira m'magazi zimagwa (ndipo izi ndi zabwino) - kuyambira 65% mpaka 35%.

Madalitso a nyongolosi ya tirigu

Mfundo yakuti nyongolosi ya tirigu ndi yothandiza kwambiri kwa thupi la munthu, mosakayikitsa.

Chogulitsa ichi n'chothandiza motere:

• zimayendetsa kayendetsedwe ka kayendedwe kabwino ka mtima ndi kayendedwe kake;
• bwino;
• zothandiza pa kapangidwe ka zakudya;

  Lovage, Potentilla woyera, gentian, dodder, yucca, swimsuit, mkaka wa mkaka, calendula, kalanchoe, Kale kabichi, nyemba, stonecrop wofiirira, mpiru, mankhwala ochizira amachititsanso kuti thupi likhale ndi zakudya zabwino.

  

• amatsuka thupi, kuchotsa poizoni ndi zitsulo zolemera;
• imasungunuka m'matumbo;
• kuchepetsa chiopsezo cha khansa;
• amachiza matenda a khungu;
• zimayambitsa shuga za magazi;
• amapereka thupi ndi mavitamini, minerals ndi amino acid;
• ndi zokoma ndi zosangalatsa;
• lili ndi mavitamini 100 kuposa masamba ndi zipatso;
• kumalimbikitsa ubwino wa amino acid;
• kumawonjezera mapangidwe a fiber;
• amamanga asidi ochuluka m'thupi, zomwe zimapangitsa khansa;
• Amachiritsa thupi pamasom'manja.

Mukudziwa? Mu Kievan Rus, mbeu za tirigu zinasankhidwa kukhala "mantha" ndi "sochyo" pa Khirisimasi. Miyamboyi yasungidwa mpaka lero.

Zingakhale zovulaza ndi zotsutsana

Kwa zonse zothandiza zake, zinamera tirigu mphukira ndi contraindications:

• Musagwiritse ntchito kwa ana osapitirira zaka khumi ndi ziwiri, komanso anthu omwe ali ndi zilonda zam'madzi ndi omwe adakali opaleshoni;
• Mgwirizanowu umagwiritsidwa ntchito pamodzi ndi mankhwala opangidwa ndi mkaka.
• Anthu omwe ali ndi vuto la gluten ayenera kugwiritsa ntchito mankhwalawa mosamala;
• chizunguliro, kutsegula m'mimba, kufooka kumachitika pachiyambi cha maphunzirowo.

Kodi n'zotheka kugwiritsa ntchito tirigu

Pa nthawi zina za moyo wanu, muyenera kusamala kwambiri zakudya zomwe mumadya, makamaka panthawi ya mimba, mukamayamwitsa komanso zakudya za mwana. Izi zimagwiranso ntchito pa zomwe tikuganizira.

Ndikofunikira! Mtengo wa tsiku ndi tsiku womwe unamera tirigu sizoposa 100 g.

Amayi ndi otupa

Mavitamini ndi ma mineral omwe amapezeka mumtunduwu ndi achibadwa, choncho, kudyetsa mbande kumalimbikitsidwa pa nthawi ya mimba ndi lactation. Ngati palibe mankhwala okhwima, kutenga mbande sizingatheke koma n'kofunikira.

Kuphatikiza pa makhalidwe onse omwe ali pamwambawa, pali mlingo woyenera wa folic acid mu ziphuphu zofunika kuti apange mawonekedwe a ubongo wa fetal. Zowonjezera zakudya zidzathandiza kubwezeretsa mphamvu ya mayi wamng'ono atabereka, kumathandiza kuti mkaka wa m'mawere ukhale wabwino.

Ana ndi ana okalamba

Sindinayamikiridwe kwa ana osapitirira zaka khumi ndi ziwiri, pamene mbeu ya mwanayo siidakonzedwe kuti izi zikhale bwino. Pa chifukwa chimenechi, mwanayo akhoza kupatsidwa mbewu zing'onozing'ono pokhapokha patatha zaka.

Mmene mungachepetsere tirigu pa tirigu

Ngati mukuganiza kuti mukuyenera kutaya mapaundi owonjezera, yesetsani kuphika mbale zochepa zosavuta:

• Zakudya zam'mawa, idyani zakudya zowonjezera: apulo wobiriwira - ma PC 2, mbande za tirigu - 2 tbsp. l Zida zimayenera kupunduka ndi blender. Mu kadzutsa kabwino kake, chitsulo cha chitsulo ndi fiber, ndi caloric zokhudzana ndi pafupifupi 240 kcal. Chakudya chotsatira (kuphatikizapo tiyi, khofi ndi zakumwa zosiyanasiyana) ziyenera kuchitika pasanathe maola 4; chakudya chiyenera kukhala chochepa;
• Tengani mbewu - 3 tbsp. l ndi wokondedwa - 2 tsp. Zimamera kudutsa mu chopukusira nyama, kusakaniza uchi. Kusakaniza kumeneku sikuyenera kumwa, chakudya chotsatira sichingakhale choyambirira kuposa maola atatu;
• Sakanizani 100 g (malipiro a tsiku ndi tsiku) omwe amamera tirigu ndi nkhaka ziwiri. Onetsani zitsamba kulawa ndi supuni ya mafuta a maolivi;
• Sakanizani mu blender 3 tbsp. l mmera ndi supuni ya mtedza. Onjezani 1 tsp. wokondedwa
• Lembani mawindo 8 usiku. prunes. M'mawa mukatsegule madzi, onjezerani apulo yopera ndi 0,5 makapu a ngano ya tirigu ku prunes.

Ngati mukufuna kulemera, muyenera kuika blueberries, chinanazi, ginger, kabichi, sinamoni, horseradish, kaloti, papaya ndi raspberries mu zakudya zanu.

Mungathe kupanga zakudya izi:

• kanyumba kakang'ono ka mafuta kakang'ono - 3 tbsp. l;;
• prunes - ma PC 4;
• zikumera - 2 tbsp. l;;
• yogurt kapena kefir - 1 tbsp. l;;
• zipatso (akanadulidwa) - 1 chikho.

Kumera kumakhazikitsa malamulo

1. Timasankha tirigu, timasambe ndi madzi, tulani nyemba zouma ndi zinyalala.
2. Lembani madzi ndikupita kwa tsiku. Pambuyo maola 12 ndikofunikira kusintha madzi.
3. Pambuyo pa tsiku, sungani madzi, ikani tirigu wonyezimira wonyezimira pamalo oyera ndikuphimba ndi thaulo lamadzi.
4. Nthawi zambiri imadzipukutira thaulo kuti ikhale yowonongeka nthawi zonse.
5. Pambuyo masiku 2-3 mbeu zimakonzeka, ziyenera kusungidwa m'firiji.

Ndikofunikira! Njira iliyonse yomwe mumadyera imamera (nthaka kapena yonse), muyenera kuigaya kapena kuisaka. Zing'onozing'ono za particles, zabwino ndi mofulumira zimamwa.

Momwe mungatengere kachilombo ka tirigu

Mbeu zowonongeka zimakumbidwa ndi thupi lathu kwa nthawi yaitali. Mkhalidwe umenewu umapangitsa kuti kusungulumwa kwa nthawi yaitali kumveketsa. Mtengo wa tsiku ndi tsiku wa zakudya zowonjezerazi ndi 60 mpaka 100 g.

Mukhoza kugawira mlingo wa tsiku ndi tsiku mu magawo awiri, wina kudya chakudya cham'mawa, chimzake chamadzulo. Madzulo, izi sizothandiza, kuti musamavutike thupi ndi ntchito usiku. Zimakhulupirira kuti mbewu zimapindula kwambiri pamodzi ndi saladi, zipatso zouma, uchi ndi mitundu yosiyanasiyana ya mtedza.

Chophikidwa ndi mbande

Ngati mwasankha kufalitsa zakudya zanu mumbewu yanu, mumatha kudya supuni ya chakudya chamadzulo m'mawa uliwonse. Ndipo mungathe kulowetsamo chakudya chomwe chimapangitsa kuti muzidya zakudya zambiri, komanso zimapindulitsa kwambiri.

Chovala cha Banana

1. Tengani 100 g ya mbande, tsukani.
2. Phimbani mankhwalawa mu blender ndi pogaya mochepa ngati n'kotheka.
3. Kenaka onjezerani 1 nthochi ndi madzi akumwa kwa blender.
4. Kumenya zonse zopangira. Cocktail yatha.

Mukudziwa? Kumayambiriro kwa zaka za m'ma 2000 ku Turkmenistan, pafupi ndi Ashgabat, mbewu za tirigu zinapezeka, zomwe zinali pafupi zaka 5000.

Saladi ndi apulo ndi kabichi

Pokonzekera, tikufunikira izi:

• kabichi woyera - 200 g;
• Apple - 1 pc.;
• lalanje - 1/2 ma PC.;
• mandimu - 1/2 pcs;;
• Mbeu za tirigu - 100 g

Dulani kabichi, onjezerani nyembazo ndi kupukuta apulo, nyengo ndi madzi a theka lalanje ndi theka lamumu. Onjezani tirigu ndi kusakaniza. Saladi ndi yokonzeka. Ngati mulibe chidwi ndi thanzi lanu, yesetsani kufotokozera zakudya zanu kuti zithandize, komanso panthawi imodzimodziyo, zopangidwa ndi zosavuta, monga mbewu za tirigu zomwe zimamera. Adzithandiza thupi lanu ndi zinthu zopindulitsa, kulimbikitsa thanzi lanu ndikupangitsanso chitetezo chokwanira.