Zamkatimu
Lingaliro la Laurence Plumey *, katswiri wa kadyedwe
“Zakudya zam'mawa ndizotsekemera, koma palibe chowopsa pazakudya zopatsa thanzi. Ngati ndalama zoperekedwazo zikulemekezedwa. Komabe, nthawi zambiri timakhala ndi chithunzi choyipa, chifukwa tikayang'ana mawonekedwe awo, timakonda kusokoneza onse Shuga (zakudya). Choncho, mu 35-40 g wa chimanga pali 10-15 g wakukhuthala, chakudya chopatsa thanzi champhamvu champhamvu. Palinso 10-15 g wa shuga zosavuta (2-3 shuga). Pamapeto pake, mbali yazakudya zopatsa mphamvu 35-40 g, chimanga ngati Chocapic, Honey Pops… chofanana ndi chidutswa chabwino cha mkate ndi supuni ya kupanikizana!
Mosiyana ndi zimene anthu ambiri amakhulupirira, ana ambiri chimanga musakhale ndi mafuta. Ndipo ngati ilipo, nthawi zambiri imakhala yonenepa zabwino thanzichifukwa chobweretsedwa ndi mbewu zamafuta, mavitamini ndi michere yambirikapena chokoleti, wolemera mu magnesium. Ponena za mankhwala, kafukufuku anasonyeza kukhalapo kwa kuda mankhwala ophera tizilombo mueslis omwe si organic, muchulukidwe bwino pansi pa kuopsa kolowera. “
Maganizo abwino
M’zambiri zoyenerera, chimanga chimathandiza kuti chakudya chisamayende bwino, makamaka cham’mawa, chomwe nthawi zambiri chimamezedwa mofulumira kwambiri asanapite kusukulu! Malangizo ena kuti mupindule nawo:
- Lemekezani milingo yovomerezeka za ana. Kwa zaka 4-10: 30 mpaka 35 g wa chimanga (6-7 tbsp.).
- Mukakonza mbale ya mwana wanu, yambani ndi kuthira mkaka; kenako onjezerani dzinthu. Malangizo omwe amakulolani kuti musaike kwambiri.
- Kuti mukhale ndi kadzutsa koyenera, onjezerani mu mbale ya chimanga chopangidwa ndi mkaka wa calcium (mkaka, yoghurt, kanyumba tchizi ...), ndi chipatso cha fiber ndi mavitamini.
* Wolemba wa "Momwe mungachepetse thupi mosangalala ngati simukonda masewera kapena masamba", ndi "Buku Lalikulu la Chakudya".
Ndipo kwa makolo…
oatmeal kuchepetsa cholesterol choipa. Chifukwa ali ndi mamolekyu (betaglycans) omwe amachepetsa kuyamwa kwa cholesterol yomwe ili m'zakudya. Komanso, iwo wapamwamba satiating zotsatira. Zothandiza kupewa zilakolako.
Mbewu za chimanga cha tirigu, Mitundu yonse ya bran, imakhala ndi fiber yambiri ndipo imathandiza kuyendetsa kayendetsedwe kake. Kulangiza ngati kudzimbidwa.