Ndi ndalama zingati zomwe zili mu phala la buckwheat?

Pofuna kudya zakudya zoyenera, ndikofunika kuganizira mphamvu ya mtengo wa mankhwala omwe mumaphatikizapo mu zakudya zanu. Kuchokera m'nkhaniyi, muphunziranso kuchuluka kwa zopatsa mphamvu mu phala la buckwheat, komanso zomwe zingabweretse thupi lathu.

Kuwongolera phala la buckwheat

Buckwheat imakhala ndi mavitamini ambiri B1, B2 ndi PP, komanso imayambitsa mchere monga iron, calcium, cobalt, boron, magnesium, phosphorous , ayodini, potassium, zinki, zamkuwa ndi nickel.

Choncho, kungowonjezerapo phala mu zakudya zanu, mumalimbikitsa thupi ndi zinthu zofunika zofunika kuti mukhale ndi thanzi komanso achinyamata.

Chakudya cha buckwheat phala

Ngati mukufuna kudziwa makilogalamu angapo mu phala la buckwheat, ndi bwino kuganizira kuti chidziwitso choperekedwa pazogulitsira mankhwala chiyenera kukhala chifukwa cha croup. Kuti mudziwe zokhudzana ndi caloriki pazakonzedwa bwino, ziwerengero ziyenera kugawidwa ndi 3 - pambuyo pake, ndi nthawi zingapo zomwe buckwheat ikukula pophika.

Choncho, 100 g ya phala yotsirizidwa pali 132 kcal, yomwe 4.5 g ya mapuloteni, 2.3 g mafuta ndi 25 g wa chakudya.

Ma caloriki okhala ndi phala la buckwheat ndi mafuta adzawonjezeka ndi 30-70 kcal, malingana ndi kuchuluka kwa mafuta ndi mafuta.

Kuti mudziwe kalori yokhudzana ndi mkaka wa buckwheat ndi mkaka, muyenera kuganizira mafuta okhutira ndi ma caloriki mkaka, komanso kuchuluka kwake. Kuwonjezera mkaka wa mkaka ku phala, mumapanga calorie yonse ya mbaleyo ndi ma unit pafupifupi 250.

Phalala la Buckwheat lolemera

Buckwheat ikhoza kupanga maziko a zakudya zabwino zomwe zidzataya thupi popanda khama komanso njala. Tiyeni tione mitundu yosiyanasiyana ya chakudya chomwe chidzafike pazinthu izi:

Njira 1

1. Chakudya cham'mawa: porridge buckwheat ndi mkaka, tiyi popanda shuga.
2. Chakudya: Chakudya cha supu ndi ndiwo zamasamba ndi ng'ombe.
3. Chakudya cha masana: galasi ya yogurt.
4. Chakudya chamadzulo

Njira 2

1. Chakudya cham'mawa: mazira angapo owiritsa, saladi ya kabichi, tiyi.
2. Chakudya: supu ya buckwheat ndi nkhuku.
3. Chotupitsa: theka la mphesa.
4. Chakudya: broccoli ndi nsomba.

Njira 3

1. Chakudya cham'mawa: tchizi tchizi ndi zipatso ndi yogati.
2. Chakudya: buckwheat, stewed ndi bowa ndi masamba.
3. Chakudya cha masana: apulo.
4. Mgonero: kabichi stewed ndi squid.

Njira 4

1. Chakudya cham'mawa: oatmeal ndi apulo.
2. Chakudya: Chakudya cha supu ndi saladi yobiriwira.
3. Chakudya chamadzulo: tiyi ndi chidutswa cha tchizi.
4. Chakudya: buckwheat ndi nkhuku m'mawere ndi bowa miphika.

Kusankha zinthu izi tsiku ndi tsiku, mumaphunzira mwamsanga mfundo za kudya zakudya zathanzi , ndipo mafuta ochulukirapo adzapita pa mlingo wa 1 makilogalamu pa sabata.