Nutritionists nthawi zonse amanena za ubwino wa nyemba muzakudya zathu. Nandolo, mphodza, ndi nyemba zina zimakhala ndi ulusi wambiri komanso michere yambiri; amathandizira kuchepetsa cholesterol, triglycerides, ndi kupanikizika komanso kuchepetsa chiopsezo cha matenda a mtima, shuga, ndi osteoporosis. Zakudya za nyemba zimakhutiritsa kwambiri koma osayika mapaundi owonjezera m'chiuno mwanu. Ndi nyemba zamtundu wanji zomwe zimawonedwa kuti ndizothandiza kwambiri mthupi la munthu?
Nandolo
Nandolo - gwero la mavitamini A, B1, B6, C. Nandolo zobiriwira zimathandizira kuti magazi azitsekeka bwino, amalimbitsa mafupa, ndipo alibe cholesterol. Mu nandolo, mulibe pafupifupi mafuta, koma fiber imakhala yochuluka kwambiri. Izi masamba mapuloteni gwero akhoza m'malo nyama; imasungunuka bwino ndikuyamwa popanda kuchititsa kulemera m'mimba.
Nandolo imakhalanso ndi ma antioxidants ambiri, zomwe zikutanthauza kuti khungu lanu ndi tsitsi zidzawala ndi thanzi, kusintha chimbudzi ndi matumbo. Kudya nandolo pafupipafupi kumachepetsa chiopsezo chokhala ndi khansa.
Musanaphike, nandolo zonse ziyenera kuviika m'madzi kwa maola angapo. Musanayambe kuphika, kukhetsa madzi ndi kutsanulira mwatsopano. Kuphika kwa 1-1. 5 maola. Nandolo zogawanika zimatha kuphikidwa mwachindunji kuchokera mphindi 45 mpaka ola limodzi.
Nyemba
Nyemba - gwero la ulusi wazakudya, zomwe zimachepetsa cholesterol ndi shuga m'magazi, zitha kugwiritsidwa ntchito kwa anthu odwala matenda ashuga. Nyemba zimapatsa thupi puloteni yopanda mafuta ambiri, yomwe imagayidwa mosavuta.
Mu nyemba, pali zinthu zambiri zowunikira, zosungunuka komanso zosasungunuka. Insoluble CHIKWANGWANI chimalepheretsa kugaya chakudya ndi matenda a m'mimba, kuchepetsa chiopsezo cha matenda a mtima.
Nyemba ndi gwero la folic acid, manganese, fiber fiber, mapuloteni, phosphorous, mkuwa, magnesium, iron, ndi vitamini B1. Kudya nyemba kumakupatsani mphamvu zambiri, kukhazikika shuga wamagazi, kumapereka thupi ndi antioxidants, komanso kumathandiza kukumbukira.
Musanaphike, nyembazo zimaviikidwa m'madzi ozizira kwa maola 6-12. Ndiye kukhetsa madzi ndi kuphika m'madzi opanda mchere kwa ola limodzi.
Lentils
Lentil ndi mtsogoleri pakati pa nyemba zonse zomwe zili ndi chitsulo. Lilinso ndi vitamini B1 komanso ma amino acid ofunikira. Pachikhalidwe ichi, magnesiamu wambiri ndi chinthu chofunikira paziwiya ndi dongosolo lamanjenje. Magnesium imathandizira kuyenda kwa magazi, mpweya, ndi zakudya m'thupi lonse.
Mpweya ndiwothandiza kuti chimbudzi chigayike, chimabweretsa shuga wabwinobwino m'magazi.
Lentilo choviikidwa m'madzi otentha ndi yophika kwa mphindi 10 mpaka 40 kutengera zosiyanasiyana.
Chikapu
Chickpea ndi gwero lofunikira la lecithin, Riboflavin (vitamini B2), thiamin (vitamini B1), nicotinic ndi Pantothenic acids, choline, mapuloteni, ndi ma carbohydrate, omwe amapangidwa mwangwiro. Chofunikira kwambiri mu potaziyamu ndi magnesium. Nkhuku zimatha kuchepetsa cholesterol m'thupi la munthu ndikulimbitsa minofu ya mafupa chifukwa cha calcium ndi phosphorous.
Nkhuku zili ndi manganese ambiri, zomwe zimapatsa thupi mphamvu. Ndi otsika ma calorie ndipo ndi abwino kugwiritsidwa ntchito muzakudya.
Asanaphike, nandolo zimanyowa kwa maola 4 ndikuphika kwa maola awiri.
Mash
Mash - nandolo zazing'ono zobiriwira zomwe zimakhala ndi fiber, mavitamini, mchere, potaziyamu, calcium, sodium, magnesium, iron, phosphorous. Mash amatsuka magazi, opindulitsa pamtima, amachotsa mwachangu poizoni ndi zinyalala.
Mash imathandizira kuti ubongo uzigwira ntchito, imathandizira kuchiza matenda monga mphumu, ziwengo, ndi nyamakazi, imathandizira kuti chimbudzi chizikhala bwino chifukwa chokhala ndi ulusi wambiri komanso ulusi. Mavitamini a B amasintha dongosolo lamanjenje, amachepetsa kamvekedwe ka minofu, ndikupangitsa kuti mafupa azitha kusinthasintha.
Thirani phala ndi madzi otentha mu chiŵerengero cha 1 chikho cha Masha 2.5 makapu madzi ndi simmer kwa mphindi 30 pa moto wochepa.
M'mbuyomu, tidakuuzani kuti kutaya anthu omwe sanadye phala ndikulangizani momwe mungakonzekerere nyemba za nyemba.