Zvinobatsirei ezviyo? mafuta bota

Zviyo - utano uye zvinovaka chigadzirwa. Kubvira pauduku, vanaamai uye vanambuya akatidzidzisa kuti bota, nokuti wakanaka utano, asi vana vari akura uye ndakadzidza kuti kunze zviyo zvinoshamisa kubatsira pamusoro nhamba. Zviyo ndiwo anopa mavhitaminzi akawanda uye chero zvinhu. Zviyo zvinogona abika yakawanda anobatsira uye, Chikurukuru, zvinonaka chikafu! Chii saka zvakanaka zvigadzirwa izvi nokuda utano uye edu nenhamba?

Buckwheat. Buckwheat anotungamirira kwenhamba mavhitamini, zvicherwa zviri mairi. The Buckwheat ndiyo 14% muriwo (yakazara) mapuroteni. Buckwheat ariwo tsime simbi, magnesium, calcium, mavhitaminzi kuti boka B. Nokuda Buckwheat groats wakawedzera Chizenga yomuropa, utano mamiriro anovandudza. Buckwheat zvakare vakayambira kushandisa vanhu vane hosha chiropa. Chimwe chinoshamisa chinhu ezviyo - kuderera muropa remafuta akawandisa mumatunhu. Zvakatipoteredza bhari noushamwari rapera iri neRussia pasina mishonga ndiyo anobatsira tsime mamineral mavhitaminzi. Caloric Buckwheat groats zvichisiyana pakati 350 kcal pa 100 magiramu.

Pearl bhari. Caloric bhari ndiro 320 kcal. Krupa yaigadzirwa tsanga bhari. Zvinosuruvarisa munguva yedu, bhari hakuna kukosheswa mukubika, uye kazhinji aidya hove. Uyewo zvose kuziva ndechokuti Russian mauto varwi pashure kushumira hapana zvokudya kupfuura bhari nokuti kurishandisa anenge mazuva ose. Zvisinei, zvakachipa oornag ane grits vhitamini yakaoma Somuenzaniso boka A, D, B, PP, E. Perlovka zvishoma kunyura, uye saka kunzwa nzara hakuitiki nokukurumidza. Pearl bhari kunobatsirawo paganda kwevanhu, DZEMUNHU DZINODZORA vasachembera. Chimwe chakanakira neparera bhari ndiro ravo kubatsira intestinal nerevane muviri kunobatsira.

Oatmeal. Mafuta chipiriso oatmeal iri 374 kcal. The Porridge yaiva kupfuura mafuta (anenge 6%). Oatmeal - a zvinovaka uye hunogutsa chigadzirwa. Vazhinji vakabvuma pakanga oatmeal mangwanani, uye zvakadaro nenzira yakakodzera, nokuti oatmeal anovimbisa iwe chaizvo simba uye kunzwa mukaguta kwemaawa. Fiber iri oatmeal, inochenesa muviri muchetura. Mavhitaminzi E uye C rubatsiro kunatsiridza ruvara rweganda. Uyewo, oatmeal kunobatsirawo pamusoro mudumbu, rakafukidza masvingo aro, ndokusaka Porridge - yakanakisisa dhishi vanhu vachitambura kubva gastritis kana urikanwi. Optionally kudya oatmeal zvayo yakachena muchimiro sezvo mberi zvakanaka michero yakaomeswa, nzungu, uchi, jamhu nezvinonhuhwira. Oatmeal kuchaita kuti Siyanisai kwamangwanani wako, kuti zvinonaka uye utano.

Millet. Pshenko nevamwe chinhu - pazera duku mafuta. Wheat Groats iri 100 magiramu. uremu 348 chete kcal. Millet muviri Anopfumisa magnesium, potassium. Krupa ane kwaibatsira pamusoro mishonga zvemwoyo. Millet anoratidza muviri zvinokuvadza, kubatsira kuchenesa ura uye mudumbu.

Rice. Caloric zviyo mupunga iri vanenge 330 kcal paavhareji 100 magiramu. Rice ane inoshamisa paanopfuura zvimwe zviyo. Somuenzaniso, kubva mupunga tsanga zvinogona yakabikwa zvose kubva muto uye anopera Pancakes. Krupa zvakaisvonaka kumirisana ayo kuravidza unhu michero, miriwo, syrups, nezvinonhuhwira, etc. Rice kwakanakira utano. Bhari mupunga vanokurudzira vanachiremba zvirwere mudumbu nemudumbu. Mupunga groats, hapana mubvunzo pazvinodiwa (sechikamu makabhohaidhiretsi ayo kunzwisisa). Kana uchida kurasikirwa uremu achishandisa mupunga, zvakakosha kuyeuka kuti kubika zviyo zvinofanira kuva pamusoro pemvura pane mukaka, pamwe okuwedzera munyu hakusi zvakakodzera.

Caloric bota chibage semolina, oatmeal uye zvichisiyana 300 kusvika 350 kcal muzana 100 magiramu.