Zifukwa 10 zosinthira mkaka

Anthu ochulukirachulukira akutsamira ku kugwiritsa ntchito mankhwala azitsamba. Ndipo izi zikuwonekera pazifukwa pakali pano. Pa nthawi yomwe kudya zamasamba, zamasamba ndi zakudya zosaphika zimafunikira njira yokhazikika komanso yokhazikika (pano simungathe kulungamitsa kudyedwa kwa schnitzel chifukwa azakhali anu anali ndi tsiku lobadwa dzulo) ndipo chifukwa chake adzitsekera kumadera awo, njira yosinthika kwambiri. ku zakudya ndi moyo wathanzi zikukhala zotchuka. moyo. Kuchokera pakuchita masewera olimbitsa thupi otopetsa m'zipinda zolimbitsa thupi, timapita kukathamanga kosangalatsa m'mapaki okongola ndi mizati, kuyambira kuwerengera zopatsa mphamvu zama calorie ndi kuwongolera kunenepa kwambiri mpaka kulumikizana kwamkati ndi thupi lathu. Sitikufunanso kuchita bwino - tikufuna kusangalala ndi moyo ndikukhala athanzi nthawi yomweyo.

Ichi ndichifukwa chake pali chiŵerengero chowonjezeka cha anthu omwe sali okonzeka kuthetsa kwathunthu nyama, nsomba, shuga kapena mkaka, koma akufuna kuchepetsa kuchuluka kwa mankhwala a nyama, kuwasintha ndi mankhwala opangidwa ndi zomera.

Zambiri mwazinthuzi zimakhala ndi kukoma kwabwino komanso kapangidwe kachilengedwe - motere timasamalira thanzi komanso kusangalatsidwa ndi kudya. Ndipo ngati mawu oti "superfoods" angadabwitse anthu ochepa - zinthu monga quinoa, zipatso za goji ndi mbewu za chia zakhala zikuchitika m'zaka zaposachedwa, ndiye kuti "zakumwa zoledzeretsa" - zakumwa zomwe zili ndi zinthu zothandiza komanso zopindulitsa thupi - ndizomwe zimachitika posachedwa.

Zakumwa za mtedza (kapena momwe amadziwikanso kuti "mkaka" wa nati) titha kuzitcha zakumwa zabwino kwambiri: ndizabwino ndipo, komanso, zitha kukhala njira yabwino kwambiri m'malo mwa mkaka wokhazikika.

Kodi cholakwika ndi mkaka wokhazikika ndi chiyani?

Zambiri zothandiza zimaperekedwa ndi mkaka wamba, koma si onse omwe amagwirizana ndi zenizeni. "Ana amamwa mkaka - mudzakhala wathanzi," agogo anatiuza. Komabe, liwu lalikulu mu mwambi uwu ndi "ana". Mosiyana ndi ana, munthu wamkulu amadya zinthu zambiri zosiyana, ndipo ambiri a iwo zochokera mkaka (kanyumba tchizi, batala, tchizi, ndi ena). Zakudya zambiri zamkaka zimakhala ndi shuga wa mkaka (lactose), zomwe zimakhala zovuta kuti munthu wamkulu azikonza kusiyana ndi mwana: tilibe lactase yokwanira, ma enzyme apadera opangidwa ndi matumbo, chifukwa cha izi.

Kusagaya bwino kwa lactose kumabweretsa zovuta, atero a Olga Mikhailovna Pavlova, katswiri wazamagetsi, wodwala matenda ashuga, katswiri wazakudya, wazakudya zamasewera: Malinga ndi ofufuza osiyanasiyana, kuyambira 16 mpaka 48% ya anthu ku Russian Federation alibe lactase, ndipo kuchuluka kwa lactase kumachepa ndi zaka. ”Amanenanso kuti mkaka uli ndi mapuloteni - casein ndi whey mapuloteni:" Mapuloteni amkaka ali ndi mphamvu yothanirana ndi magazi, yomwe imatha kuyambitsa chitetezo cha mthupi mwa anthu omwe ali ndi chizolowezi chodziteteza kumatenda, ndipo matendawa adzafika poipa. " Ndipo mkaka wopanga mafakitale, maantibayotiki ndi mahomoni nthawi zambiri amawonjezeredwa, zomwe zoyipa zake zimadziwika kwanthawi yayitali.

Kuphatikiza apo, dermatologists, mmodzi ndi mnzake, amalankhula zakukula kwa zotupa pakhungu motsutsana ndi kumwa mkaka wokhazikika. Zachidziwikire, kwa munthu wathanzi wangwiro, pang'ono mkaka wamba siowopsa, koma palibenso phindu lililonse. Chifukwa chake ndibwino kulingalira njira zabwino zopangira mbewu (monga zakumwa zamchere).

Mkaka wa mtedza ndi chiyani?

"Mkaka" wa mtedza ndi chakumwa chomwe amapangira madzi ndi mtedza wosiyanasiyana. Mtedza wothiridwa umaphwanyidwa bwino, wothira madzi ndi zinthu zina zitsamba, ndipo zotsatira zake zimasandulika kukhala chakumwa chofanana chomwe chikuwoneka ngati mkaka. Pafupifupi mtedza uliwonse ukhoza kukhala maziko a chakumwa chapadera ichi.

Kodi maubwino azakumwa zitsamba ndi chiyani?

Mtedza ndi zakumwa zochokera pa iwo ndizodabwitsa modabwitsa. Ndi zinthu zochepa chabe zomwe zingafanane ndi mikhalidwe yawo yamtengo wapatali ndi mtedza. Poyerekeza ndi mitundu ya "mkaka" yopanda mtedza (oats, mpunga, soya), zakumwa za mtedza zimakhala ndi michere yambiri ndi mavitamini. Mtedza uli ndi mafuta abwino komanso mapuloteni ambiri, amakuthandizani mwachangu kuti mubwezeretse nyonga ndi nyonga m'thupi lanu. Poyerekeza ndi mkaka wa nyama, "mkaka" wa mtedza umalowetsedwa ndi thupi bwino kwambiri.

Zakumwa za mtedza zili ndi potaziyamu ndi magnesium, zomwe ndizabwino pamtima ndi mitsempha yamagazi, chitsulo, chomwe chimafunikira pakupanga hematopoiesis, mavitamini a B, omwe ndi ofunikira makamaka ku dongosolo lamanjenje. Ndipo chakumwa chochokera ku walnuts chimakhala ndi omega-3 fatty acids, komanso lecithin, yomwe imathandizira pakugwira ntchito kwa ubongo, kukonza kukumbukira ndi kusinkhasinkha.

Kodi mkaka wa nati ndi woyenera ndani?

• Anthu omwe ali ndi tsankho la lactose;
• Anthu omwe ali ndi tsankho la gluten;
• Olima ndiwo zamasamba ndi osaphika zakudya;
• Ana;
• Othamanga;
• Anthu onenepa:
• Iwo amene amasunga kusala kosamalitsa;
• Kwa iwo amene amakonda chakudya chopatsa thanzi komanso chokoma.

Chakumwa ichi chiyenera kugwiritsidwa ntchito mosamala ndi anthu omwe sagwirizana ndi mtedza ndi matenda ena.

Chifukwa chiyani muyenera kumvetsera zakumwa za mtedza za Borges Natura?

Borges amadziwika kwambiri ku Russia ngati mtsogoleri pamsika wamafuta azitona. Koma nthawi yomweyo, kampaniyo idatchuka chifukwa cha miyambo yawo yopanga ndi kukonza mtedza kuyambira pomwe idakhazikitsidwa ku 1896. Ndi mtedzawu womwe udakhala maziko a mzere watsopano wa zakumwa za mtedza za Borges Natura.

Zakumwa za Borges Natura zochokera mtedza wabwino kwambiri zili ndi madzi ochokera akasupe am'mapiri a Montseny Reserve, malo achitetezo a UNESCO; mtedza wambiri kuposa mitundu ina ya zakumwa, komanso mpunga wosankhidwa. Ichi ndichifukwa chake zakumwa za mtedza za Borges Natura zimakoma kwambiri, ndipo kampaniyo idapeza malo otsogola pamsika waku Spain.

Ubwino wa Borges Natura Nut Zakumwa:

• Lactose mfulu;
• Wolemera mavitamini ndi mchere;
• Muli mafuta osapatsa thanzi;
• Mashuga achilengedwe okha;
• Adzakupatsani mphamvu;
• Phatikizani ndi masamba, zipatso ndi zipatso;
• Ali ndi kukoma kwabwino.

Walnuts ndi maamondi amawerengedwa kuti ndi mtedza wathanzi kwambiri komanso wokoma kwambiri, ndipo Borges adasankha kuyang'ana mitundu iyi.

Ubwino wa mtedza wa Borges Natura pazofanana:

• Zakudya zambiri zakumwa;
• Wosakhwima wamkaka kapangidwe ka chakumwa;
• Lactose ndi free gluten;
• 100% kapangidwe kachilengedwe.

Momwe mungagwiritsire ntchito mtedza "mkaka" moyenera? Maphikidwe apadera ochokera kwa olemba mabulogu otchuka!

Simungangomwa chakumwa cha mtedza mu mawonekedwe ake oyera, komanso konzani zakudya zosiyanasiyana pamaziko ake: chimanga, smoothies, ma omelets, kuvala ndi chakumwa ndi muesli ngakhale kuchigwiritsa ntchito kuphika. Olemba mabulogu otchuka: akatswiri azakudya Katya Zhogoleva @katya_zhogoleva ndi Anya Kirasirova @ahims_a, wolemba maphunziro olimbitsa thupi Elena Solar @slim_n_healthy, mayi ndi wolemba blog pa zakudya zopanda mkaka Alina @bez_moloka adayesa kumwa Borges Natura mtedza ndipo adakondwera nawo mikhalidwe yopindulitsa ndi kukoma kwake koyenera adadzipangira okha maphikidwe potengera izi.

Chifukwa chake, maphikidwe anayi oyambira a Borges Natura mkaka kuchokera kwa iwo omwe amamvetsetsa kudya koyenera, zakudya ndi chakudya chokoma!

Chinsinsi cha Green Smoothie cha @katya_zhogoleva

Zosakaniza:

• Banana - ma PC 1.
• Zipatso (zochepa za zipatso zilizonse, mutha kuzizira) - 15 gr.
• Zamasamba (masamba ambiri ochepa, ndimagwiritsa ntchito kale ndi parsley) - 20 gr.
• Green buckwheat (yoviikidwa m'madzi usiku wonse) - 1 tbsp. l.
• Amamwa Borges Natura amondi (mkaka wokoma kwambiri wa amondi wokhala ndi mawonekedwe abwino, wopanda shuga, wopanda zotetezera, wopanda gilateni) - 1 tbsp.

Maamondi ndi gwero la kukongola kwachikazi, nkhokwe ya ma antioxidants, vitamini E ndi mchere). Mwa njira, Borges Natura imakhalanso ndi chakumwa chopangidwa ndi walnuts, chomwe chimakhalanso chokoma kwambiri nacho (makamaka popeza walnuts ndi gwero la omega-3).

Kukonzekera:

Zonse mu blender, mphindi 5 ndipo mwatsiriza!) Sangalalani!

Mannik opanda gilateni kuchokera @bez_moloka

Zosakaniza (zonse ziyenera kukhala kutentha!):

• Chakumwa cha Borges Natura amondi (mutha kumwa mkaka wamasamba) - 360 ml.
• Kuphatikiza Kwaulere Kwa Gluten - 200g
• Shuga wa kokonati (mutha kuthira Yerusalemu atitchoku, agave kapena chilichonse chomwe mungafune) - 80 gr.
• Mpunga semolina - 260 gr.
• Dzira (kapena nthochi 1, yosenda) - 1 pc.
• Koloko - 1 lomweli
• Vinyo woŵaŵa (musazimitse!) - 1 tsp
• Mafuta a kokonati (mutha kuikapo mafuta ena athanzi, mwachitsanzo, mafuta amphesa) - 80 gr.

Kukonzekera:

1. Sakanizani uvuni ku 180 ° C.
2. Ikani zowonjezera zonse mu mphika (sungani ufa pamodzi ndi ufa wophika) ndikusakanikirana bwino ndi whisk.
3. Timatenthetsa mafuta a kokonati.
4. Onjezerani mkaka wa mtedza, dzira, mafuta osungunuka a kokonati (osati otentha!) Kwa zosakaniza zouma. Sakanizani bwino mpaka yosalala.
5. Onjezerani 1 tsp ku mtanda womaliza. apulo cider viniga ndi kusakaniza bwino kachiwiri.
6. Ngati mukufuna, onjezerani chokoleti, zipatso zouma, peel lalanje, mtedza, etc. Sakanizani bwino.
7. Timaphika kamodzi kwa mphindi 40. Timayang'ana kukonzeka ndi skewer yamatabwa m'malo angapo.

Mbatata ya Tofu mu Msuzi Wamasamba by @ahims_a

Zosakaniza:

• Mbatata
• Tofu tchizi
• Kumwa chakumwa cha amondi cha Borges Natura (mutha kutenga mkaka wamasamba)
• Turmeric
• Tsabola wakuda
• Salt
• Anyezi owuma

Kukonzekera:

1. Wiritsani mbatata. Pakadali pano, mopepuka mwachangu tofu.
2. Dulani mbatata mu cubes zazikulu, kutsanulira mkaka wa mtedza pamodzi ndi tofu. Zakumwa zina zitsamba zitha kugwiritsidwa ntchito, koma mtedza Borges Natura amapatsa mbale iyi kukoma kokoma kwa mtedza.
3. Onjezani turmeric, tsabola wakuda, mchere ndi anyezi wouma.
4. Onetsetsani nthawi zina ndikudikirira mpaka mkaka utasanduka nthunzi.

Ndachita, khalani ndi njala yabwino!

@ Slim_n_healthy Chinsinsi Chakudya Chakudya Cham'mawa Chokwanira

• Choyamba, onjezani kukoma: yesani kuwira phala ndi mkaka wa mtedza wa Borges Natura;
• Kachiwiri, onjezani mitundu - zipatso zowala, zipatso komanso masamba. Ndili ndi mabulosi abuluu, mutha kukhala ndi yamatcheri, maungu ophika, nkhuyu, sitiroberi;
• Chachitatu, kongoletsani ndi timbewu tonunkhira, kokonati.

Kenako, dulani mtedzawo! Mutha kuwonjezera mtedza wamtundu wina, ndimapukusanso nthanga, apo ayi sangatengeke. Amawonjezera kukoma kwa phala ndipo amakhala ndi omega-3s.

Ndipo potsiriza, chifukwa cha gawo la mapuloteni, mutha kuwonjezera kanyumba tchizi. Koma ngakhale popanda izo, zidzakhala zokoma kale komanso zokhutiritsa.