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Munhu anorema sei? Zvinongodaro nekuti munhu anoshandisa simba rakawanda (macalories) pane kutsva. Saka tinoita sei kuti macalories edu ave pasi pesimba? Chinongodiwa kungwarisa kushandisa chikafu, uchifunga nezve hutano hwayo uye kuti inosangana sei nezvinodiwa zvemuviri wako. Carbs, inowanzonzi haina hutano, inoverengera yakakosha macronutrient, uye kusakwana kwekudya kwechikafu ichi kunogona kutungamirira kuhutano hwakadai sekuvhara, kufema kwakashata, uye kuneta. Kudya kwakadzikama hakurevi kudzivisa rudzi rwakati rwezvokudya; pachinzvimbo ndezvekutsvaga iyo chiyero apo iwe unowana zvese zvakaringana zvinovaka muviri zvinodiwa kumuviri wako.
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Kudya zvine hutano inhanho yekutanga yekudzikira uremu zvine hutano uye zviyo izvi zvinobatsira mukudzikisa kuzvimba kweura uye ma micronutrients aripo anogonesa kushanda kwemuviri. Isu tose tinoda kudya chikafu chinonaka kune rurimi rwedu asi kuravira buds uye kuumbwa kwemuviri hakugone kuenda-mu-ruoko kana isu tichipa mukudya kwedu kwekubiridzira, iyo yakawanda macalorie tinowana panzvimbo yekupisa. Archana S, chipangamazano wezvekudya uye nyanzvi yezvekudya, Amai Zvipatara, Bangalore, anogovera zvimwe zvezviyo zvakajairika zvine chekuita nekurasikirwa nehuremu uye zvese zvaunoda kuziva nezvazvo:
Poshi. Oats Atta
piri. Yeast Atta
3. Jowar Atta
Four. Ndeipi Atta Yakanakisa: Mhedziso
Oats Atta
Iyi inzira ine hutano yekuenda kune chero ani zvake anoda kuchengetedza kudya kwakaringana. Zviuru zvevanhu pasi rese vanoda kuonda, kuderedza uremu uye kuve vakakodzera vanosarudza oats. Hupfu hweOats hwakapfuma mumacarbohydrates uchiita sechinotsiva bhajeti rehupfu hunodhura sehupfu hwealmond kana hupfu hwequinoa. Inoderedza huwandu hwecholesterol mumuviri wedu uye inobatsira zvakanyanya mukuchengetedza moyo une hutano. Hupfu hweOats hunoita kuti huzare nekuchengeta dumbu rakaguta nokudaro kudzivirira nzara idzodzo pakati pezuva zvichiita kuti ive huru pakuonda. Oats inogona kudyiwa sezviyo zvakare uye ichiri kuratidzwa kuva ine hutano uye inovaka muviri uye inobatsira zvikuru mukurasikirwa nehuremu. Nzira iri nyore uye iri nyore yekudya oats ndeyekubika mumvura. Iyo yakanakisa topper yeoat ndiyo yoghurt nemichero mitsva uye nzungu. Dzivisa oats inotengwa muchitoro nekuti ine shuga yakawanda uye inochengetedza iyo isingakubatsire kuderedza uremu.
Kukosha Kwekudya
100 magiramu oatmeal atta : approx. 400 macalorie; 13.3 magiramu mapuroteni
100 magiramu oats: approx. 389 macalorie; 8% mvura; 16.9 magiramu mapuroteni
Yeast Atta
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Ragi imwe tsanga yakabatana zvakanyanya nekuonda. Izvi zvinodaro nekuti ragi ine amino acid inodaidzwa kuti tryphtophan iyo inodzikamisa havi yemunhu zvichikonzera kurasikirwa nehuremu. Ragi zvakare sosi yakakura yefiber inobatsira kugaya kunoshanda mumuviri. Mamwe mashoma mabhenefiti ekudya ragi ndeye haina gluten, yakapfuma muvhitamini C, inodzora cholesterol uye inducer yakakura yekurara. Kushaikwa kwehope kunokonzerawo kuwedzera uremu. Ragi inogona kudyiwa kunyangwe husiku inokurudzira kurara kwakanaka zvichikonzera kuzorora uye kuonda. Kutaura zvazviri, ragi itsime guru resimbi. Nzira iri nyore yekudya ragi ndeyekugadzira ragi porridge ine ragi hupfu. Izvi zvinonaka uye zvinogona kunakidzwa nevana zvakare. Dzimwe nzira dzakakurumbira dzekushandisa iragi cookies, ragi idlis uye ragi rotis.
Kukosha Kwekudya
119 magiramu upfu ragi: Approx. 455 macalorie; 13 gramu mapuroteni
Jowar Atta
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Kunguva dzose dzawakashandisa hupfu hwechinangwa-zvose uye uchinetseka nezvehutano hwako, jowar hupfu ndiyo mhinduro. Yakapfuma, inovava zvishoma uye ine fibrous mukugadzirwa uye inogona kuwanikwa chero kupi zvako muIndia. Hupfu hweJowar hwakapfuma mufibre nemapuroteni uye huzere nemamineral nemavhitamini. Iyo haina gluten-isina uye yakanyanya kunaka kudzora chirwere cheshuga. Imwe kapu yejowar inenge iine magiramu makumi maviri nemaviri emapuroteni. Izvi zvinodzorawo havi yako yekudya, zvichiita kuti uderedze kudyiwa kwechikafu chisina hutano kana chikafu. Zvimwe zvidyo zvakakurumbira zvinogona kugadzirwa nejowar ijowar rotis, jowar-onion pus uye theplas . Aya anonaka chose uye ane hutano chose pakushandisa.
Kukosha Kwekudya
100 magiramu ehupfu hwejowa: 348 macalorie; 10.68 magiramu mapuroteni
Ndeipi Atta Yakanakisa: Mhedziso
Zvose izvo zviri kunzi hapana zviyo zvinogona kuita chero zvakanaka, kana kushandiswa kwepakati, kudya kwakakodzera uye kuderedzwa kwezvokudya zvisina kuchena hazvina kushandiswa mumararamiro! Zvokudya zvine hutano uye dzimwe nzira dzechikafu hadzisi dzinofinha uye dzinotyisa, sezvavanonzi vari. Kana zvakagadzirirwa uye zvakabatanidzwa neakakodzera zvinongedzo izvi zvikafu zvinogona kunyatso kunakidza uye kunakidzwa pamwe nekuwedzera mabhenefiti. Kurasikirwa uremu hakuna kumbooma kana iwe uchinge wanzwisisa mashandiro anoita muviri wako uye kuti ingani macalorie aunoda kuti ushande nemazvo zuva rega rega. Kuchengeta cheki chekuziva pane zvaunotora ndizvo zvese zvinotora kuti udzike uremu.
Nekudaro, oats uye hupfu hwejowar zvinofarirwa pane ragi sezvo vaine ingangoita gumi muzana fiber inoita kuti unzwe wakaguta. Kushanda kamwe chete kwejowar kune anopfuura 12 magiramu ekudya fiber (inenge 48 muzana yemazuva ese inokurudzirwa kudya). Pakazara uremu hachisi chinhu chinoitika kamwe kamwe. Iro muitiro wapashoma napashoma unotora nguva inowirirana nesimba uye kudya kwakadzikama kuti uone mibairo inooneka.
Zvakare Verenga: Zvokudya Zvausingafaniri Kudya Usati Warara
