Zamkatimu
Chakudya cham'mawa: timachepetsa zinthu zamafakitale
Nkhumba, makeke… Tonse tili nazo m’makabati athu. Zothandiza kwambiri, izi
Komabe, mankhwalawa amayenera kudyedwa pang'ono, chifukwa nthawi zambiri amakhala ndi shuga wowonjezera.
Kudya chakudya cham'mawa chochuluka kungachititse kuti shuga m'magazi achuluke (shuga m'magazi,
shuga m'magazi), zomwe zimayambitsa chilakolako cha chakudya m'mawa ndikuchepetsa kukhazikika, "akutero Magali Walkowicz, katswiri wazakudya *. Kuphatikiza apo, zakudya zokonzedwa izi zimakhala ndi zowonjezera zambiri. Ndipo nthawi zambiri amapangidwa kuchokera kumbewu zoyengedwa kwambiri zomwe zimapereka mavitamini ochepa, mchere kapena fiber. "Timasamalanso zonena" Wolemetsedwa ndi mbewu zonse ", akuchenjeza, chifukwa zomwe zili mkati nthawi zambiri zimakhala zochepa kwambiri. Wina msampha kupewa, zipatso timadziti. Chifukwa ali ndi shuga wambiri, ngakhale ndi shuga wa zipatso.
Chakudya cham'mawa: mapuloteni opatsa mphamvu
Mazira, nyama, tchizi… Sitinazolowere kuyika zomanga thupi pazakudya.
kadzutsa. Ndipo komabe, ndizothandiza kwambiri panthawiyi. Kodi mumadziwa kuti mapuloteni amakupangitsani kumva kuti ndinu okhuta? Izi zimachepetsa chiopsezo cha zokhwasula-khwasula panthawi
m'mawa. Kuonjezera apo, iwo ali gwero la mphamvu kuti apewe zikwapu zapampu. Popereka chakudya cham'mawa chokoma kwa mwana wake, mwayi umakhala wosangalala. Ngati amakonda kutsekemera, timasankha mkaka wamba (yoghurts, kanyumba tchizi, etc.) ngakhale ali olemera mu mapuloteni kuposa tchizi. Ndipo tikakhala ndi nthawi, timakonzekera zikondamoyo kapena zikondamoyo zoyambirira zopangidwa kuchokera ku ufa wa nyemba (nkhuku, mphodza, etc.). Olemera mu mapuloteni a masamba, amaperekanso mchere ndi mavitamini.
Chakumwa cham'mawa chanji?
Madzi ena! Timampatsa kapu yamadzi pang'ono atangodzuka. Imapatsa thupi madzi, imadzutsa pang'onopang'ono kugaya chakudya polimbikitsa kuyenda kwa matumbo ndikuchotsa
zinyalala za kuyeretsa mkati kumene thupi limagwira ntchito usiku. Komanso, kumwa madzi
zimagwira ntchito mwanzeru. »Magali Walkowicz.
Mbewu zamafuta: zopatsa thanzi m'mawa
Ma almonds, walnuts, hazelnuts… amaperekedwa bwino ndi mafuta abwino, mafuta ofunikira, osangalatsa ku ubongo. "Kuonjezera apo, kafukufuku amasonyeza kuti kudya mafuta abwino m'mawa kumachepetsa chilakolako cha shuga tsiku lonse," akuwonjezera motero katswiri wa zakudya. Nthawi zambiri, mafuta abwino amakhala pazakudya zam'mawa. Mwachitsanzo, batala wopangidwa ndi organic amafalikira pa mkate wa wholemeal kapena mafuta a azitona pa tchizi watsopano. Koma osati kokha. Mbewu zamafuta zilinso ndi mapuloteni ndi mchere wambiri monga magnesium, zothandiza polimbana ndi kutopa komanso kupsinjika. Timayika ma almond kapena hazelnut puree, batala wa mtedza, pa magawo a mkate.
Kwa ana okulirapo, amapatsidwa ma amondi odzaza manja kapena mtedza wa hazelnut. Ndipo mutha kuyamwa yogurt yachilengedwe ndi supuni 1 kapena 2 ya ufa wa amondi ndi sinamoni pang'ono.
Chakudya cham'mawa: timadzikonzekera sabata yonse
Kuti mupewe kupsinjika kwa m'mawa, nazi malangizo okonzekera kadzutsa wathanzi komanso
wadyera. Ife kuphika Lamlungu madzulo, keke ndi makeke youma, iwo akhoza kukhala
kudyedwa kwa masiku angapo. Pali mitundu iwiri kapena itatu ya mbewu zamafuta, mitundu iwiri kapena itatu ya zipatso, buledi wowawasa kapena wowawasa wambiri, batala wachilengedwe, ma puree ambewu, mazira ndi tchizi chimodzi kapena ziwiri m'makabati.
Ndi chakudya cham'mawa chanji cha ana osakwana zaka zitatu?
Pamsinkhu uwu, chakudya cham'mawa chimapangidwa kuchokera ku mkaka. Timawonjezera ma flakes ku mkaka wanu
wa chimanga wakhanda. Ndiye malinga ndi zokonda zake ndi zaka zake, tizidutswa tating'ono ta zipatso zatsopano, zonunkhira (sinamoni, vanila ...). Adzayamikiranso yogurt kapena tchizi.
Ndipo, adzafunanso kulawa zomwe muli nazo pa mbale yanu.
Chitani zomwezo ! Ndi njira yabwino yodzutsira zokonda zake ndikumupatsa zizolowezi zabwino zakudya.
Chakudya cham'mawa chimanga: timakonzekera kunyumba
Ndiwokonda phala la mafakitale!? Mwachibadwa, ndi zokoma, zokometsera, zosungunuka ... Koma mukhoza kuzipanga nokha. Ndizofulumira komanso zokoma. Chinsinsi cha Magali Walkowicz: sakanizani 50 g wa phala flakes (buckwheat, oats, spelled, etc.) ndi 250 g wa mbewu zamafuta (amondi, mtedza wa macadamia, etc.) odulidwa mwamphamvu, masupuni 4 a kokonati mafuta omwe amathandiza kutentha bwino ndi supuni ya tiyi 4 zonunkhira kapena vanila. Chilichonse chimayikidwa pa mbale ndikuyika mu uvuni pa 150 ° C. kwa mphindi 35. Siyani kuziziritsa ndikusunga mumtsuko wotsekedwa kwa masiku angapo.
* Wolemba wa “P'tits Déj and low-sugar snacks”, Thierry Soucar éditions.