Pali ochepa mafani a zofufumitsa zouma kapena muesli. Izi zikufotokozedwa ndi mfundo yakuti ndi zokoma komanso zosavuta kukonzekera. Pachifukwa ichi, ndi bwino kuganizira kuti sikuti muesli onse ndi othandiza, ndipo kuwonongeka kwao ndi kwakukulu kwambiri, makamaka pamene mankhwalawo sanasankhidwe molondola.
Ubwino wa Muesli
Muesli ndi tirigu wambiri wothira mbewu. Ntchito yawo kwa thupi ndi yaikulu. Amapereka mphamvu, zomwe ndi zofunika kwambiri kumayambiriro kwa tsiku logwira ntchito. Pankhani iyi, muesli ili ndi calorie yochepa. Pafupifupi, magalamu zana a mankhwalawa ali ndi 300 kcal. Ndi chifukwa chake amayi ambiri omwe amatsatira chiwerengero chawo amakonda kudya chakudya cham'mawa. Komanso, muesli ali ndi zinthu zotsatirazi:
- ululu;
- mavitamini B, A, E, K;
- potaziyamu;
- magnesiamu;
- iodini;
- chrome;
- manganese;
- phosphorus;
- chitsulo;
- firiji;
- zitsulo;
- cobalt;
- zida za chakudya;
- zakudya zamtundu.
Ngati nthawi zonse mumadya chakudya cham'mawa, ndiye kuti pakapita kanthawi mavuto amatha kusokonekera, ndipo kuchepetsa kulemera kumakhala kosavuta komanso mofulumira. Pankhaniyi, khungu lidzakhala labwino kwambiri, mkhalidwe wa tsitsi ndi misomali idzasintha.
Muesli kwa kadzutsa - zabwino ndi zoipa pachiuno
Kuti muesli ikhale yopindulitsa, osati yovulaza kufooka, muyenera kudziwa momwe mungasankhire ndikukonzekera bwino. Pali nyengo yopuma yofiira ya mitundu iwiri: yokazinga mu mafuta ndi yaiwisi. Mafuta owumawa ndi olemera kwambiri komanso olemera kwambiri, koma ali ndi makilogalamu ambiri osafunikira. Choncho, omwe akukonzekera kutaya mapaundi owonjezera, muyenera kusankha njira yachiwiri. Muyenera kutaya zowonjezera zosiyanasiyana monga glaze, chokoleti, kakale kapena zinthu zina zomwe zimakhudza kulemera.
Pazifukwa zapadera za muesli, mkaka, madzi, timadziti, yoghurt amagwiritsidwa ntchito pa izi. Kugwiritsa ntchito muesli ndi mkaka ndipamwamba kwambiri. Pachifukwa ichi, ziyenera kukumbukira kuti mkaka wonse kuphatikizapo zakudya zimaphatikizapo zakudya zina zosafunikira. Zopanda phindu ndi muesli ndi yoghurt. Pa nthawi imodzimodziyo, ndi bwino kutsanulira chisakanizocho madzulo, ndipo m'mawa tidzakhala ndi zotsekemera zokoma. Muzosakaniza, mukhoza kuwonjezera zipatso pang'ono, mtedza ndi uchi. Tiyenera kukumbukira kuti kugwiritsa ntchito mtedza wokazinga kumathandiza kuti pakhale kulemera kwakukulu. Choncho, chiwerengero chawo chiyenera kukhala chochepa. Zowopsya pachiuno chamkati, chomwe chimaphatikizapo kokonati mafuta, masamba ndi zinyama za mafuta, glaze ndi sweeteners. Ubwino ndi zovulaza za muesli zimayimilira ngati mutangozidyera ndipo musasinthe mbewu zakusamba zakumunda ndi zamba, mwachitsanzo, omelets, porridges.
Anthu omwe ali ndi chiwindi chodwala ayenera kusiya zowuma zouma komanso zowawa. Ndipo odwala matenda ashuga ayenera kugula chisakanizo popanda kuwonjezera zipatso zouma, zomwe zingapangitse chiwerengero cha glycemic index .
Wokonzeka kadzutsa
Ngati mukufunikira kutaya mapaundi pang'ono, ndiye kuti chakudya cham'mawa chimakonzedwa bwino pamadzi, opanda mtedza ndi zipatso. Uchi pang'ono kapena mungu ukhoza kugwiritsidwa ntchito monga sweetener.
Kuyanika kadzutsa ka oats, buckwheat, tirigu wa tirigu amapindula thupi ndipo amathandiza kulemetsa, muyenera kuwakonzekera bwino. Njira yabwino kwambiri yomwe idzakhala yopangira chisakanizo. Pachifukwa ichi, mukhoza kugula oats osavuta ndi mabala a buckwheat, kuwonjezera madzi pang'ono otentha. Mutatha kusakaniza pang'ono, mumatha kuthira mkaka pang'ono, kefir kapena yogurt, uchi, zipatso ndi zipatso. Chakudya cham'mawa chamadzulo chimathandiza kuchepetsa chiuno, ndipo mudzaze thupi ndi mphamvu mpaka chakudya chotsatira.