Hypertrophic Cardiomyopathy: Zviratidzo, Zvinokonzera, Kurapa Uye Kudzivirira Wona Sample Yekukurumidza Nyevero Bvumidza ZViziviso ZveZuva NezvekuzivisaJust In
-
Chaitra Navratri 2021: Zuva, Muhurta, Tsika Uye Kukosha Kwemutambo uyu -
- Hina Khan Anobwinya Kumusoro Nemhangura Green Girazi Shadow Uye Glossy Nude Miromo Tora Iko Kutarisa Mune Mashoma Akareruka Matanho!
- Ugadi Uye Baisakhi 2021: Spruce Up Yako Festive Tarisa NaCelebs-Akafuridzirwa echinyakare Masutu
- Mazuva ese Horoscope: 13 Kubvumbi 2021
Chaitra Navratri 2021: Zuva, Muhurta, Tsika Uye Kukosha Kwemutambo uyu Usapotsa
- Vishnu Vishal naJwala Gutta kuti vasunge pfumo musi waApril 22: Tarisa uone apa
- New Zealand Cricket Awards: Williamson anokunda Sir Richard Hadlee Medal kechina
- Kabira Inofamba Hermes 75 Yakakwira-Yekumusoro Kwezvekutengesa Kuendesa Magetsi Scooter Yakatangwa MuIndia
- Ugadi 2021: Mahesh Babu, Ram Charan, Jr NTR, Darshan Uye Dzimwe Nyeredzi dzekuSouth Dzinotumira Zvido Kune Vafani Vadzo
- Goridhe Mutengo Unowira Kwete Zvakawanda Kushushikana kweNBFCs, Mabhangi Anoda Kuva Akarinda
- AGR Zvikwereti Uye Zvekupedzisira Spectrum Auction Inogona Kukanganisa Telecom Chikamu
- CSBC Bihar Mapurisa Constable Yekupedzisira Mhedzisiro 2021 Yakaziviswa
- 10 Nzvimbo Dzakanakisa dzekushanyira Mu Maharashtra Muna Kubvumbi
Mupunga chikafu chinodyiwa uye unova chikamu chekudya kwezuva nezuva kwevanopfuura hafu yevagari vepasi. Kugadzikana kwayo, kuwanikwa kwayo uye kugona kuchinjira kune chero zvinonaka zvinonaka ndizvo zvinoita kuti mupunga uve chinhu chikuru chekudya kwese.
Mupunga, kunyanya mupunga muchena uyo watinodya unenge zuva nezuva, une mashoma zvinovaka muviri nekuti wakanatswa, zvinoreva kuti husk, branhi nejemusi zvakabviswa panguva yekugaya.
Zvidzidzo zvakaratidza kuti zviyo zvakanatswa zvakabatanidzwa nekufutisa [1] [piri] . Zvakare, zviyo zvakanatswa zvakaita semucheka mutsvuku ndimo munobva makabhohaidhiretsi uye macalorie asina chinhu ane mashoma mashoma mavitamini uye mamineral.
Asi pane zvimwe zvine hutano sarudzo dzemupunga dzinogona kubatsira kusangana nezvinangwa zvako zvehutano. Takanyora pasi dzimwe dzedzimwe nzira dzakanaka kune mupunga dzaunogona kuisa mukudya kwako kwemazuva ese.
1. Quinoa
Quinoa ndechimwe chezvakakurumbira chikafu chikafu chinozivikanwa nekukosha kwaro kwehutano. Iyo yemahara ine gluten uye yakakwira mapuroteni kupfuura mupunga. Iyo ine zvese zvipfumbamwe zvakakosha amino acids izvo zvinoita kuti ive yakanaka mapuroteni sarudzo kune vezvinodyiwa [3] .
Nzira yekubika Muhafu mbiya yequinoa wedzera makapu maviri emvura uye wira. Dhavhara ndiro uye udzikise kupisa. Simira iyo kwemaminetsi mashoma kusvikira mvura yapinda. Bvisa kubva pamoto uye bvumira kuti igare kwemaminitsi mashanu. Iwe unogona kuwedzera veggies esarudzo yako iwe uchiri kufasha quinoa.
2. Bhari
Bhari ine machira akatsetseka uye kuravira kwepasi uye ine huwandu hwakawanda hweprotein uye fiber kupfuura mupunga. Iyo zvakare ine yakawanda yakanaka simbi, magnesium, potasium, fiber, calcium uye mamwe akakosha mavitamini uye mamineral [4] .
Kubika sei : Wedzera makapu mana emvura muhafu yembiya yebhari yakasungirirwa. Wiraira kwemaminetsi mashoma uye udzikise kupisa. Bika bhari kwemaminetsi makumi maviri nemashanu kusvika makumi matatu kusvikira zvanyorova. Bvisa kubva pamoto uye dhonza mvura yakawandisa kubva kubhari usati waidya.
3. Makunakuna
Couscous inogadzira gorosi chigadzirwa chakagadzirwa kubva yakapwanyika durum gorosi kana semolina furawa. Kune matatu marudzi ehama dzinosanganisira Moroccan, Lebanese uye Israeli. Yese-gorosi couscous inzira ine hutano nekuti yakafuma mune fiber uye mapuroteni kupfuura akasiyana enguva dzose ehama.
Nzira yekubika Muhafu mbiya yemukoma inowedzera hafu mbiya yemvura uye uuye nayo kumota. Bvisa kubva pamoto uye rega vazukuru vako vazorore kwemaminitsi mashanu vasati vashumira. Iwe unogona kuwedzera miriwo yesarudzo yako uchibika couscous.
Mufananidzo Ref: Thekitchn
4. Shirataki mupunga
Shirataki mupunga ndeimwe imwe nzira ine hutano kune mupunga. Shirataki mupunga unogadzirwa kubva kumukonjac mudzi uye wakapfuma mune yeglucomannan, yakasikwa, isina mvura-inogadzikana yekudya fiber. Glucomannan ine dzakasiyana siyana hutano hutano hwakaratidzwa kudzivirira dzakawanda zvirwere zvisingaperi [5] .
Nzira yekubika Sukurudza shirataki mupunga mushe uye wiraira kweminiti imwe. Mune pani pisa mupunga pamusoro pekupisa kwepakati kusvikira waoma. Unogona kushandira shirataki mupunga nemimwe miriwo-fry miriwo.
5. Mutengo weholiflower
Rice cauliflower ndeimwe yakanakisa imwe nzira kune mupunga. Cauliflower isosi yakanaka yevhitamini C, fiber, manganese, potasium uye vhitamini K iyo inobatsira kune zvakawanda zvehutano hwayo [6] . Iwo maratidziro uye kutaridzika kwekoriflower yakachekwa inotaridzika yakafanana neiyo yemupunga wakabikwa, kuti iwe ugone kuchinjanisa nemupunga.
Nzira yekubika Shamba uye cheka cauliflower muzvidimbu zvakawanda uye uzvidzike. Wobva wabika cauliflower ine riced pamusoro pemhepo iri pakati nepadiki nemafuta. Pheka kusvikira iyo koliflower ine runyoro iri nyoro uye shava.
6. Yakatemwa kabichi
Kabichi yakanyanyisa kuita izvo zvinoita kuti ive yakanakisa imwe nzira kune mupunga. Kabichi yakakwira mu fiber, vitamini C, vitamini K, calcium uye ine zvishoma zvishoma vhitamini A, iron uye magnesium [7] .
Nzira yekubika Shamba uye cheka kabichi. Wobva wabika nekamwe kafuta pamusoro pekupisa kwepakati kusvika zvanyorovera. Iwe unogona kubatanidza kabichi neinomutsa-fry veggies, mazai uye nyama yakaonda.
7. Riced broccoli
Riced broccoli imwe imwe nzira ine hutano kune mupunga. Broccoli isimba rine simba rekudya rakazara mavitamini, zvicherwa uye antioxidants. Iyi veggie inovaka muviri ndeyokuwedzera kune hutano kuzvikafu zvako ingave yakabikwa kana mbishi [8] .
Nzira yekubika Grate iyo broccoli uye wozoibika pamusoro pekupisa kwepakati nekairi yemafuta.
Mufananidzo Ref: Kubika mwenje
8. Farro
Farro tsanga yegorosi ine nutty flavour uye chewy mameseji. Iyo inzira yakakwana ine hutano kune mupunga. Farrois yakazara yakazara mapuroteni, fiber, mavitamini, zvicherwa uye antioxidants [9] .
Nzira yekubika Wedzera matatu makapu emvura muhafu mbiya ye farro yakaomeswa. Uya nayo kumota uye ubike iyo kusvikira yapfava.
9. Freekeh
Freekeh ihwo hura hwakazara hune hupfumi muzvakawanda zvinovaka muviri simbi, calcium, zinc, fiber, magnesium uye protein. Kusagadzikana, rusununguko rune mapuroteni mazhinji uye zvakapetwa huwandu hwefiber kupfuura quinoa.
Nzira yekubika Sungai kapu imwe chete yerusununguko nemikombe miviri yemvura. Wiraira kwemaminetsi mashoma uye udzikise kupisa. Simmer uye ubike kwemaminitsi makumi maviri.
Mufananidzo Ref: ebay
10. Bulgur gorosi
Bulgur gorosi chibage chezviyo chakagadzirwa kubva pakaomeswa, kutsemurwa gorosi. Iyo yakaderera mumacalorie uye ine yakafanana dhizaini uye kunhuvira kwemupunga. Bulgur gorosi sosi yakanaka ye magnesium, iron, manganese uye fiber. Inopa mabhenefiti ehutano akadai sekusimudzira hutano hwemwoyo, kugadzirisa kugaya, kubatsira mukudzikisa uremu nezvimwe [10] .
Nzira yekubika Muhombodo wedzera makapu maviri emvura uye kapu yegorosi bulgur. Pheka pamusoro pemhepo inopisa kusvikira yava nyoro. Dhonza mvura yakawandisa kubva kugorogur gorosi usati washumira.
Kupedza...
Quinoa, bulgur gorosi, bhari, kabichi yakachekwa, rififura yakachekwa, uye rakabikwa broccoli, nezvimwewo ndezvimwe zvinomiririra zvine mutsindo zvemupunga izvo zvakazara nemanyowa uye zviri nyore kubika futi. Edza kusanganisa dzimwe nzira dzinopa utano uye dzine hutano mukudya kwako kwezuva nezuva.
