Pamtima pa zakudya zambiri zimakhala phala. Chifukwa cha chikondi ichi cha tirigu chimachokera pa kuti ali ndi zinthu zofunika kwambiri kuti thupi lithandize thupi kugwira ntchito pa zakudya. Zida, mavitamini ndi mchere zimathandiza kwambiri thupi la njala. Kuonjezera apo, mbewu zambiri zimathandiza kuti ntchito zikhale bwino komanso zikhale zolemera.
Komabe, kuti tirigu amuthandize kuchotsa mapaundi owonjezera, muyenera kudziwa kuti mbeu ndi yotsika kwambiri. Nthawi yomweyo m'pofunika kuganizira kuti khalori yowerengera mu porridges ndiyolondola. Wopanga pamapangidwe kawirikawiri amasonyeza mtengo wa caloric wa tirigu wouma. Chiwerengerochi chimachokera pa anthu omwe amawerengera zakudya zowonjezera. Komabe, izi siziri zenizeni, popeza zamtundu wa caloric zomwe zatsirizidwa zimakhala zosiyana ndi ufa wouma.
Mavitamini ochepa kwambiri a kalori
Mbewu zamchere zotsika kwambiri ndi izi:
- Oatmeal, pafupifupi caloric zomwe zili mu 335-350 kcal.
- Mpunga ndi caloriki zokha za 320-340 kcal.
- Pearl balere ndi caloric zili 324-335 kcal.
- Mbewu, kalori yomwe ili pafupifupi 325 kcal.
- Khola la Buckwheat ndi caloriki yokhala pafupifupi 325-335 kcal.
Ndi zakudya zotani zomwe zimakhala zotsika kwambiri zomwe zimatchulidwa, zimakhala zovuta kunena, chifukwa zokhudzana ndi caloriki ziri zofanana. Kuonjezera apo, chiwerengero cha ma calories ngakhale mu mbewu imodzi chidzasiyana malingana ndi kalasi ndi mbeu zapamwamba.
M'pofunikanso kuganizira kuti calorie yamtundu wa phala ili ndi zida zonse zomwe zidaphatikizapo. Choncho, mafuta otsika kwambiri adzakhala phulusa pamadzi ndipo alibe zowonjezera. Kupanga mkaka pa mkaka, ndi kuwonjezera mafuta ndi shuga, kumawonjezera caloric okhutira ndi kangapo.
Kuchotsa kugwiritsa ntchito tirigu kumangopindula komanso kusapweteka kwambiri , ndikofunikira kukonzekera mbewu zophweka popanda zowonjezera. Kupatulapo kungakhale kochepa zoumba, uchi kapena apricots wouma.