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Poha chinyakare chikafu chekudya chamangwanani uye ichiri kufarirwa mumhuri dzeIndia. Nemhando dzakasiyana siyana dzekudya kwekuseni senge oatmeal uye mapancake, poha yatora chigaro chekumashure. Hutano hunobatsira hunopihwa nepoha hwakawanda uye kana hwadyiwa, hwakareruka padumbu rako - ichiita chikafu chakanakisa chekudya chamangwanani.
Munzvimbo dzakasiyana siyana dzeIndia, kune misiyano yedhishi senge dadpe poha, avalakki, dahi chuda, kanda poha, nevamwe. Poha inozivikanwa seyakapetwa mupunga uye inogadzirwa nemupunga wakarohwa - sosi yakanaka kwazvo yemakabhohaidhiretsi, simbi, faibha, uye izere izere nema antioxidants, mavitamini uye isina gluten [1] .
Muchinyorwa chazvino, isu tichatarisa nezve hutano mabhenefiti poha anogona kukupa iwe.
Chikafu MuPoha
Mbiya yepoha yakabikwa ine 250 macalorie, uye pamwe nekuwedzeredzwa kwemiriwo, dhishi rinove rakakwira mavitamini, zvicherwa uye antioxidants. Kana iwe uri kutsvaga kudzikisa huremu, usawedzere nzungu uye mbatatisi mune iyo poha sezvo ivo vachiwedzera huwandu hwemacalorie [piri] .
Kuita kuti poha ive nehutano, ibike mumafuta emuorivhi. Iwe unogona zvakare kuwedzera shredded coconut uye hanyanisi kuti spruce kumusoro kwekutanga kudya kwezuva rako.
1. Yakareruka Kugaya
Kudya kwako kwemangwanani kunofanirwa kuve kudya kune hutano kwezuva sezvo chiri chekutanga chikafu chaunodya usati watanga zuva rako. Ngatitsvakei kuti nei poha ichinzi ndiyo chikafu chine chikafu chemangwanani.
Poha chikafu chisina kujeka chemangwanani chinorerutsa gadziriro yekugaya. Sezvo poha iri nyore kugayikwa, hazvingatungamira mukuzvimba uye kubatsira kuramba uchinzwa kuzara kwenguva yakareba [3] , uchigadzira chikafu chemangwanani chakakodzera, kana iwe uri kutsvaga kurasikirwa nehuremu.
2. Ane Hutano Makhahydrates
Poha isosi yakanaka kwazvo yemakabohydrate ane hutano ayo anodikanwa nemuviri kuti akupe simba. Iine 76.9 muzana yemakurirohydrate akakurudzirwa uye nezve 23 muzana yemafuta [4] . Nekudaro, kuve nepoha yekudya kwekuseni kunokupa iwe huwandu hwesimba pasina chengetedza chero mafuta.
3. Inodzora Ropa Shuga Mazinga
Poha yakafuma mune fiber uye inobatsira kudzora kuburitswa kweshuga muropa uye kudzivirira chero kamwe kamwe spikes mumazinga eshuga eropa [5] . Iyi fuma ye poha inoita chikafu chakakodzera kune vanhu vari kutambura nechirwere cheshuga [6] .
4. Mupfumi Mune Iron
Kugara uchidya poha kwave kwakabatana nekudzivirira kushomeka kwesimbi uye nekudaro kudzora njodzi yekushaya ropa [7] . Vana, pamwe nevakadzi vane pamuviri uye vanoyamwisa, vanogona kubatsirwa nepoha kana vakadyiwa sedhishi rekuseni.
Vakadzi vane nhumbu vari panjodzi yakanyanya yekubata gestational anemia uye vanowanzo kurairwa kuti vadye poha [8] . Kuti uwane kunyatsonaka kwesimbi mumuviri, svina muto wemoni.
5. Kuderera MuGluten
Vanhu vane hanya nezvikafu zvegluten segorosi uye bhari vanogona kusarudza poha nekuti yakanyanya kwazvo mu gluten [9] . Sezvo poha yakaderera mu gluten, inogona zvakare kutariswa nevanhu vanofanirwa kudya zvakaderera-gluten zvekudya pazano rachiremba.
6. Yakadzika Mumakori
Ichi chikafu chine hutano chakaderera mune macalorie. Poha ine dzakatenderedza 76.9 muzana yemakabohaidhiretsi akakurudzirwa uye angangoita makumi maviri nezviviri muzana emafuta, ichiita sarudzo yakanaka kune vanhu vanotarisira kurasikirwa nehuremu nenzira ine hutano. [10] .
7. Chikafu Chakanaka cheProbiotic
Imwe yemabhenefiti makuru ehutano hwepaha ndeyekuti yakanaka chikafu cheprobiotic. Imhaka yekuti mupunga wakapetwa wakagadzirwa nekuwisira paddy uye nekuomesa muzuva [gumi neimwe] .
Mushure meizvi chigadzirwa chakaomeswa chakarohwa sandara kuita poha uye kuita kuviriswa, izvo zvinobatsira kuchengetedza hutachiona hutachiona kubva kune zvakagayiwa makabhohaidhiretsi nemapuroteni, nokudaro nekuvandudza hutano hwako [12] .
Recipe yePoha
Zvinoshandiswa
- 2-3 makapu Poha (rakapetwa mupunga)
- 1 teaspoon mbeu yemasitadhi
- 1-2 green chillies (akachekwa madiki)
- 1 anyanisi (dice diki)
- ½ mukombe nzungu kana shezi
- ¾ teaspoon turmeric
- 4-5 curry mashizha
- ½ mukombe nyowani cilantro (yakagurwa) yekushongedza
- Mutsva mandimu (kusvina pamagumo)
- Munyu kuravira
Mirayiridzo
- Soak the Poha for 5 mins wobva wanyura mucolander.
- Pisai mafuta mupani.
- Mwaka nembeu yemasitadhi uye paanongo tsemuka, wedzera diki hanyanisi uye girini mhiripiri.
- Fry kusvikira ichipfuura.
- Wedzera turmeric uye curry mashizha kumafuta anopisa kana hanyanisi yaitwa.
- Wedzera nzungu.
- Wedzera Poha uye munyu uye sanganisa zvakanaka.
- Pheka kwemaminitsi 3-4 uye unakirwe!
Pamashoko ekupedzisira…
Zvekugadzira poha chikafu chakazara, miriwo yakasanganiswa inogona kuwedzerwa. Iwe unogona kutowedzera zvinomera, soya nuggets uye kunyangwe yakabikwa mazai kuti iite yakanaka yakaenzana uye yakakwira mapuroteni kudya. Poha anogona kugadzira chikafu chinoshamisa kuti mwana wako aende nacho kuchikoro. Kuti uwedzere kuwedzera kwehutano, sarudza poha yakagadzirwa nemupunga wakasviba.
Inowanzo Bvunzwa Mibvunzo
Q. Poha yakanaka here pakurasikirwa nehuremu?
TO. Inotenderedza 75% makabhohaidhiretsi uye 25% mafuta. Uyezve, ine faibha yekudya yakawanda inoita kuti ive sarudzo yakanaka kune vanoona huremu sezvo ichikuchengetedza uye inogumisa marara asina kukodzera.
Q. Ko Red poha iri nani pane chena poha?
TO. Tsvuku poha yakanyanyisa kuumbika mukugadzirwa kana ichienzaniswa nechena poha. Zvinoda kujairira zvishoma, asi kana wangozviita, unosungirwa kuzviisa mukudya kwako kwese. Izvo chaizvo nezve kuita sarudzo ine hutano. Tsvuku poha inogona kushandiswa zvakaenzana nenzira yakafanana nechena poha.
Mubvunzo: Tinogona here kudya poha zuva nezuva?
TO . Ehe.
Q. poha yakanaka here yekurovedza muviri?
TO. Ehe. Chikafu chakanakira pre-Workout musanganiswa wemakabohydrate, fiber uye mapuroteni- aunogona kuwana mundiro yepoha.
