A wasu porridge mafi gina jiki: amfani Properties, caloric da kuma ban sha'awa girke-girke

Daga yara, kowa ya san cewa porridge ne mai matukar amfani abinci. Amma a yau muna so mu magana game da kasancewa a cikin wani rikici mafi yawan furotin. All hatsi ne mai muhimmanci da tushen bitamin da kuma ma'adanai, amino acid da kuma gina jiki. Kashi ya kasance kullum cancanci da hankali, kuma ko da a halin yanzu iri-iri na kayayyakin a manyan kantunan ba rasa su dacewar.

tarihi kwarewa

Muna da baya da ƙarni-tsohon kwarewa da amfani da hatsi kayayyakin. Shi ne mafi tushen abinci, wanda ya yanke shawarar ya dauki amfani da mutane. Wani 17 shekara dubu da suka wuce, zamanin da wayewar fara ci sha'ir. A kadan daga baya ƙware hatsi da gero. Sa'an nan ba mu zabi, a wasu porridge mafi gina jiki. The abinci ya tafi da girma a cikin yankin. Yana hatsi auren koshi da kuma araha rage cin abinci domin matalautan segments na yawan jama'ar, a kawota da mutane da iko da ƙarfi.

Hatsi a yi amfani da hanyoyi daban-daban. Daga cikin wadannan, dafa soups da kuma porridge, kuma milled domin yin burodi da wuri. Kada ki da kuma arziki daga gare su. A wannan yanayin, da hatsi da aka yi amfani da matsayin nama garnishes. A yau muna da damar yin amfani da karin hatsi fiye da muna da a rage cin abinci na na da mazaunanta. Wanne daga cikin wadannan su ne mafi muhimmanci da? Amfanin ga jiki suna amfani da yin lissafi da furotin abun ciki. Wannan wani muhimmin gini block domin mu tsokoki da kuma gabobin. Wannan shi ne dalilin da ya sa muka yanke shawarar a yau don gano abin da irin rikici mafi gina jiki.

grits

Yau, mutane da yawa buy flakes "Hercules". Duk da haka, shi aka mĩƙe hatsi riga hana da m Properties. Saboda haka idan ka yi la'akari da kanka wani mai goyon bayan wata lafiya rage cin abinci, shi ne mafi kyau, ka dauki dukkan oatmeal. Cooking shi ne ba don haka da wuya. Amma azumi abinci flakes - shi ne mai ladabi da samfurin wanda ba ya ba da jiki zuwa wani abu da amfani.

Magana ne game da abin da porridge mafi gina jiki, wanda ba zai iya manta da game da hatsi. Wannan sha'ir ne daya daga cikin mafi tsoho. Bugu da kari a gina jiki, shi ya hada abubuwan da alama bitamin, kazalika da wani yawa na zare. Caloric abun ciki ne 355 kcal da 100g na samfur. Hatsi dauke da insoluble fiber a cikin Gut wanda aiki a matsayin goga. Sun goge ganuwar da kuma lokaci guda janye cholesterol.

A kai a kai cin abinci oatmeal, ku rabu da cututtuka na gastrointestinal fili. Yana bada makamashi mai yawa, don haka shi za a sanyaya ko'ina cikin yini. The gindi ƙunshi wani enzyme cewa inganta harkokin sha na mai a cikin hanji. Oatmeal siffofi da wani babban yawan biotin, wanda aka tsunduma cikin cholesterol metabolism, sunadaran da amino acid.

Duk da haka, cin porridge ci a kowace rana, ya kamata mu tuna cewa shi ya ƙunshi phytic acid. Yana inhibits da sha na alli a cikin hanji, wanda zai iya haifar da ci gaban osteoporosis.

Kada ka san yadda za ka dafa wani dadi "Hercules"? Zuba hatsi da ruwa a cikin kudi na 1/3, da kuma sa a kan wuta. Bayan minti 10, ƙara cream da kwanon rufi da kuma rufe murfi. Kafin bauta wa, sa berries: raspberries, cherries ko blackberries.

buckwheat

Idan muka magana game da kasancewa a cikin wani rikici mafi yawan furotin, shi nan da nan zuwa rai ne buckwheat. Dadi, fumfuna, m, shi ne aka fi so da yawa gefen jita-jita. Watakila muku da shi zai zama wata ãyã ba, amma buckwheat ba hatsi, kamar mafi hatsi. Wannan ganye, wanda shi ne mafi kusa zumunta - zobo. Kalori abun ciki na wannan samfurin shi ne kadan, da kuma jiki samun wani amfani imbin. 100 g da kawai 320 kcal.

Yana da wani kwantantuwa shugaban a hatsi ga sinadirai masu darajar. A kan yi amfani da manyan yawan tushen abun da ake ci. More sau da yawa fiye da ba, yankan shawara ga rasa nauyi, mutane fara biya kusa da hankali ga gina jiki a abinci. Tebur zai taimake ka ka sa da mafi kyau duka rage cin abinci da za su sa ya yiwu a cimma manufa.

Buckwheat ne ba kawai waɗanda suke kallon su adadi. Wannan shi ne mafi kyau maimakon dabba gina jiki ga masu cin ganyayyaki. Dadi da lafiya samfurin ba ka damar gina wani lafiya rage cin abinci. The adadin da abun da ke ciki na buckwheat gina jiki kai 18%. Wannan ne mai matukar kyau nuna alama. Bugu da kari, shi ne mai arziki a cikin potassium da magnesium.

Wannan hatsi aka sanshi a matsayin mini-kantin magani. Game da shi wanda zai iya magana ba karshe. Amma mafi sau da yawa shi da sha'awar ga wanda da muhimmanci gina jiki a abinci (tebur bada kamanta description, don haka ba za ka iya ganin yadda da abun ciki ne daban-daban a cikin daban-daban hatsi).

Bugu da kari, buckwheat ceton da jiki daga abin mãye da guba. Yana detoxifies da kuma rage hadarin cututtukan zuciya. Za ka iya canza wurin illa ma sha Allahu, buckwheat taimaka tare da rayuwa cuta da kiba, kazalika da bitamin rashi. Wannan ba abin mamaki bane, domin shi ne mai arziki a cikin bitamin B, phosphorus, alli, manganese da potassium, baƙin ƙarfe da magnesium.

Very sauki shirya dadi buckwheat a tukwane. Domin wannan nasypte shi gindi da kuma zuba tafasasshen ruwa. Saka da tukunya a cikin tanda na mintina 15. Yanzu, bude murfi da wuri a cikin tsakiyar man shanu, sa'an nan kuma komawa zuwa tanda, don 'yan mintoci. Sai dai itace tasa, duka daga cikin Rasha kuka.

Idan muka magana game da abin da porridge mafi gina jiki jerin sau da yawa yana farawa da buckwheat. Amma da yake da gaske, bari mu duba kara.

lu'u-lu'u sha'ir

Ta yau dã muminai manta. Kawai a cikin cin abinci dakin tukuna shirye rassolnik a garnirnuyu sha'ir. Mutane da yawa la'akari da shi ya zama m, amma gaske kawai ba su sani ba yadda za ka dafa. Wannan nika sha'ir samfurin cewa kafa tushen da rage cin abinci na zamanin d Romawa. Gladiators farin ciki ci wannan rikici, kamar yadda ta da sauri sanya up for makamashi ta halin kaka. A Rasha, shi ya rare muddin dai ba a matse alkama. Idan muka yi la'akari da lafiya da abinci ke dauke da wani yawa na gina jiki (Table zai samar da wata dama su yi tunanin shi more fili), da sha'ir zai faru bayan da buckwheat da kananan gefe. Kalori abun ciki - 325 kcal da 100 g

Cooking shi ya zama dama. Pre-jiƙa da sha'ir na dare, to, kurkura da kuma cika da ruwa 1/5. Tafasa sha'ir game da sa'a guda, sa'an nan kuma iznin languish a kan zafi kadan domin 5-6 hours.

gero grits

Yana da wani real sweetheart a wani farantin. Abin takaici ne cewa a yau, da gero da kuma ci infrequently. Wannan gindi shigarsu kadan aiki, da dukan amfanin da shi ana adana. Bisa ga gina jiki abun ciki na alkama ya wuce da buckwheat, da kuma a Bugu da kari, shi ne mai arziki a cikin carbohydrates. Saboda wannan dalili, gero porridge ba za a iya amfani da marasa lafiya da ciwon sukari mellitus. Amma da lafiya mutum samun wani goyon baya da makamashi, dogon-m ji na satiety, mai kyau kashi na gina jiki da kuma bitamin. Gero ya ƙunshi amfani fats wanda inganta sinadirai kuma kalori gruel (334 kcal da 100 grams).

masara grits

Yana za a iya sa a jerinmu bayan sha'ir. Duk da cewa wannan samfurin ne wani sabon abu da kuma unconventional a kasar mu, ya kamata a tabbatar an ci. Boiled masara - wannan tasa ne yanayi, da kuma hatsi ne a shaguna, a duk shekara zagaye.

Yana da matukar gamsarwa, kuri'a to, ku ci shi kawai zai yi aiki ba. dogon lokaci na assimilation. Cikin 4 hours jiki zai rushe carbohydrates da hankali ciyarwa. Wannan musamman alama da ke sa wa croup a real Boon ga mutane da suka damu da adadi. A abun da ke ciki, ban da wani yanki daga furotin, mafi potassium da magnesium. Wadannan alama abubuwa ne masu kimar gaske ga zuciya. A manyan yawan bitamin sa da porridge babban taimako ga jiki a cikin offseason. Kalori abun ciki - 337 kcal da 100 g

Kuma mu gama da samfurin a cikin tambaya tare da mafi gina jiki abun ciki. Kashi jera a cikin wannan labarin ne da amfani sosai, suna bukatar su tabbata a ci a kowace rana. Sa'an nan da jiki zai zama tsawon yawa. Akwai daya more hatsi, wanda bukatar a jawabi.

shinkafa

Idan aka kwatanta da sauran hatsi, da furotin a shi ne kasa, amma har yanzu mai kyau abun ciki - 7%. A samfurin shi ne wani ɓangare daga cikin kullum rage cin abinci na miliyoyin mutane a duniya. Ya kubutar da ga cututtuka na narkewa kamar tsarin da zawo. Shi yana da yawa carbohydrates, kuma zare. Sinadirai Properties ne dan kadan daban-daban dangane da iri-iri. Zai fi kyau a zabi launin ruwan kasa. Daga cikin dukkan hatsi da shinkafa a cikin mafi high quality-sitaci. Kalori - game da 320 kcal da 100 g

maimakon a ƙarshe

Yana da wuya a ce yadda Mush mafi amfanin. Su ne duk da kyau kwarai samo gina jiki, fiber da kuma bitamin. Saboda haka, zai zama mafi kyau idan ka juya su a rage cin abinci. Bisa ga gina jiki abun ciki na hatsi zarce kawai wake. Ci da kuma zauna lafiya.