I-Millet porridge, ehlukaniswe nombala wayo ophuzi okhanyayo, isetshenziswe abantu emuva ezikhathini zasendulo. Ngeshwa, ukuthandwa kwezitshalo kunciphisa njalo ngonyaka, futhi abantu bayaqhubeka beyeka le sidlo ngenxa ye-pasta, amazambane, njll, nakuba ngenzuzo yabo ikakhulukazi balahlekelwa yi-pyshenka. Ukuze uthole isidlo esimnandi, okusanhlamvu kuphekwe ubisi, futhi besebenzisa izithasiselo ezihlukahlukene: uju, omisiwe, ithanga nezinye izitshalo nezithelo.
Iwusizo kanjani i-millet porridge?
Izondlo zokudla zincoma ukuthi zidle lokhu kudle ukudla kwasekuseni, ngoba akusizi kuphela ukugcwalisa umzimba ngezinto eziwusizo, kodwa futhi kuyanelisa indlala, futhi kugcina isikhathi eside sokuzizwa. Kuye kwafakazelwa ngokwesayensi ukuthi i-croup inamandla okukhipha ama-antibiotics, ama-slags nezinye izinto ezisuka emzimbeni. Uma ucabangela lokhu, kubalulekile ukuyisebenzisa kubantu abahlala endaweni enokuphila okungavumelekile.
Inani lokudla komzimba we-millet:
- value caloric - 130 kcal;
- amaprotheni - 2.8 g;
- amafutha - 3.4 g;
- ama-carbohydrate 16.8 g.
Kubalulekile ukucabangela ukuthi inani lamandla lingashintsha kuye ngokuthi izithako ezisetshenzisiwe, okungukuthi, i-croup yayilungiswe emanzini noma ebisi, kungakhathaliseki ukuthi amafutha, ushukela, njll wanezelwa kuwo.
Izakhiwo eziwusizo zamapulangwe we-millet:
- Izitshalo zine potassium, ezisiza ukususa uketshezi okweqile emzimbeni, ukuvuselela ingcindezi nomsebenzi wesimiso senhliziyo.
- Uma sicabanga ukuthi i-porridge yenza emzimbeni, njenge-ejenti yokubuyisela nokufudumala, kuyasiza ukuyisebenzisa kubantwana, kanye nabantu emva kwesifo noma ukuhlinzwa.
- I-Millet iphalour yokulahleka kwesisindo iyasiza ngenxa yethonya layo le-lipotropic, njengoba lingavumeli amafutha ukuba agcinwe emzimbeni, kodwa, ngokuphambene nalokho, ubonisa.
- Kukhona futhi ithusi kulesi sidlo, esithuthukisa ukuqina kwesisipha namathambo.
- Ukwakhiwa kwamapulangwe we-millet kuhlanganisa inqwaba ye-fiber, ehlanza amathumbu avela emathunjini kanye neminye imikhiqizo yokubola, okusiza ekuthuthukiseni uhlelo lokugaya. Ngokusebenzisa njalo isidlo ungaqeda ukuqothulwa futhi uvuselele izinga le-cholesterol egazini.
- Izakhiwo eziwusizo zokulahlekelwa isisindo se-millet ngenxa yokutholakala kwe-choline, okuyinto enesizathu sokuthi umzimba we-fat metabolism, osiza ukuqeda amakhilogremu engeziwe.
Ukudla kwe-Millet
Kuze kube manje, kunezinketho eziningana zokwehla kwesisindo, ezisekelwe ekusetshenzisweni kwalesi sidlo. Ungakwazi ukufaka nje emgqonyeni wakho we-millet noma ukunamathela ku-mono-yokudla. Okukhethwa kukho konke okuwukudla okukuvumela ukuba usonge iphariji nezinye izithako. Kulesi simo, umzimba uzothola izinto ezidingekayo, futhi uzothola isisindo. Amapulangwe kufanele aphekwe emanzini, ngaphandle kosawoti kanye noshukela. Emenyu yemenyu yansuku zonke, ungakwazi ukwengeza imifino, imifino nezithelo , ngaphandle kokukhethwa kwamathemikhali namnandi, kanye nemikhiqizo yobisi ephansi. Ingqikithi yenambuzane yamabele kumele ihlukaniswe ibe yi-4-5 servings, ezokuvumela ukuba ulambe indlala. Kubalulekile ukuqapha ibhalansi yamanzi, nsuku zonke udinga ukuphuza okungenani amalitha amabili amanzi. Ngokuyimfuneko isigamu sehora ngaphambi kokudla kubalulekile ukuphuza 1 tbsp. amanzi. Ungenza imenyu yakho yansuku zonke ngokwakho, kuye ngokuthi
Cishe imenyu yokudla emgqonyeni we-millet
- Ukudla kwasekuseni: ukukhonza iphalishi (250 g), i-apula noma i-citrus.
- Usuku lokudla: ukukhishwa kwe-cereal, isobho yemifino noma ukudlala isaladi yemifino.
- Inyoka: i-apula noma i-citrus, kanye ne-tbsp engu-1. yogurt ephansi-fat noma yogurt.
- Dinner: ukukhonza iphalishi
- Ngaphambi kokulala: 1 tbsp. yogurt ephansi-fat noma yogurt ngaphandle filler.
Uma ungeze imenyu enjalo ngemithwalo yemvelo evamile, khona-ke ngesikhathi esifushane uzokwazi ukuthola imiphumela emihle.