Chikonzero Nei Gorosi Rese Rakawedzera Ndiko Kusarudza Zvakanaka Kwokudya Zvakanaka
Apo zvinouya pakudya zvakanaka uye kubika kudya kwakanaka, hupfu hwegorosi wose hunowanzofarirwa pamusoro peupfu chena. Cup mukombe, upfu hwegorosi wose uye upfu hwakachena una mazana mana emakori. Zvisinei, pane chikonzero chakanaka chokusarudza gorosi rose pamusoro pehupfu hwakachena hunogadzirwa-upfu hwose hwegorosi hauna kubviswa mishonga uye fiber inowanikwa muchero, saka inopa chikafu chinopfuura chikafu.
Upfu hwakachena hunopinda nepurogiramu iyo inorasikirwa nezvibereko zvayo zvepanyama. Nemhaka yeizvi, zvinowanzogadziriswa nemichero yakawedzerwa mushure mekushandiswa. Kunyange zvazvo iri iri danho riri munzira yakarurama, mishonga haisi muhupenyu hwavo hwepanyama, kana pamwero iwe uchawana muupfu hwakakwana hwegorosi.
Whole Wheat Vs. White Flour
Chimwe chezvinhu zvakasiyana pakati pegorosi rose nehupfu hwakachena ndiyo fiber content. Nzara yegorosi inongova neyero ye fiber inowanikwa mugorosi, nepo fiber yakawanda yakabviswa kubva muhomwe yakachena panguva yekugadzirwa. Fibheti chikamu chinokosha chekudya kwako, sezvo inodzivisa kuvhiringidzika, inobatsira kudzora shuga yeropa, wards kubva kurwere chepfungwa, uye kunyange kubatsira mukurema-kurasikirwa kwekutarisira.
Iroga yega yegorosi inewo mavitamini B-1, B-3, uye B-5, pamwe ne riboflavin uye folate. Iyo inewo yakawanda yesimbi, calcium, protein, uye zvimwe zvinonhuwa kupfuura hupfu hwakachena. Paunenge uchidya chirongwa chekudya che-calorie yakakosha, zvinokosha kuti makoriro aunopedza aya anotakurwa nemiti yakawanda sezvinobvira.
Sezvo pasina mararamiro akasiyana, kusarudza hupfu-hutete hwakasviba huchawedzera pane kudya kwako kwakanaka pane kutora kubva pairi.
Kubika Nengoro Yese Yakakura
Iwe haufaniri kupa zvibayiro zvako zvaunoda kuitira kuti uwane utano hwakanaka. Iwe unokwanisa zvachose kutora upfu hwakachena neupfu hwakakwana hwegorosi, kana kungoshandisa kusanganiswa kwemaviri mumunzvimbo dzako dzinofarira.
Semuenzaniso, shandisa hafu yegorosi rose uye hafu yehupfu yakachena kuti uite makiki, muffin, uye makeke echingwa chiduku kana kuti dessert. Mamwe mapeji anoshandisa zana muzana yegorosi rose uye inonaka zvinonakidza, sechingwa chinogadzirwa, pasta, uye noodles.
Kune zvakawanda zvakanakisisa zvingasarudzwa zvokushandisa mumangwanani ezvokudya zvemanheru, masikati, kana kudya kwemanheru. Kwekudya chamangwanani, unogona kuita oatmeal, pancake, uye maafle ane upfu hwakakwana hwegorosi. Kwemasikati, edza kuita pizza kumba uchishandisa upfu hwakakwana hwegorosi . Zvose zvakasara zvakafanana-mutsvuku kana kuti mutsvuku mutsvuku, kunakidza kunamatira, uye kuiswa kwepasita se pesto uye artichokes, sausage uye cheese, uye eggplant nebhasil. Kwekudya kwemasikati, unogona kusarudza kunakidza sipinashi lasagna nematatu akasiyana-siyana akanyunguduka.
Healthy Substitution
Kufanana neupfu hwegorosi rose, unogona kutora zvimwe zvekudya zvakajairika nekusarudzo dzakanaka. Semuenzaniso, kutora mbeu yose yakasvibiswa nejisi nemucheka mutsvuku inzira yekuve nehuwandu hwefibhi zvakagadziriswa, chinyorwa chezasi che glycemic kuronga shuga yeropa, pamwe nehuwandu hwakawanda hwezvibereko zvakadai sedare, zinc, uye magnesium yemoyo wakagadzikana.
Kuwedzera michero, miriwo, uye maruva kuguro rako rose kana gorosi rose rinokupaiwo mavitamini, michero, uye carbs yakanaka. Dzivisa mbeu dzakanatswa dzinowanikwa mu pretzels, hamburger buns, uye zvimwe zvokudya.
Pane kudaro, tsvaga nzira yekuinyorera pamba nechinzvimbo chiri nani.