BALERE AMASANGALALA NDI ZABWINO KOMANSO ZOVUTA ZA MATENDA ASHUGA

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Mafuta a barele adayamba kutchuka kwambiri, ngakhale kuti ndi anthu ochepa omwe amazindikira kuti phala ili ndi wachibale wa barele, ngale imangopangidwa ndi barele wopondaponda, ndipo barele la ngale limapangidwa ndikupera barele. Ndiye chifukwa chake khungu limawonedwa ngati lothandiza kwambiri, chifukwa chigoba chakunja (kachigawo kamene kamakhala ndi gluten) chimasungidwa pazinthu zake.

Kupanga ndi zothandiza zimatha kudya balere

Poyerekeza ndi mbewu zina, bokosilo limawonedwa ngati kalori wotsika kwambiri, chifukwa 100 g ya phala louma limangokhala ndi 313 kcal, ndipo phala yophika - 76 kcal.

Mtengo wa glycemic index wa khungu sudutsa 35, chifukwa chake umawerengedwa ngati chinthu chamtengo wapatali cha matenda ashuga. Mbewu zosaphika za barele zomwe sizinakhale pansi zimakhala ndi michere yambiri kuposa mbewu zina. Balere imakhala ndi 8% yazakudya zamafuta ndi 65% yazakudya zovuta.

Kuphatikiza apo, bokosilo lili ndi:

Mafuta - 1.4 g;
Mapuloteni - 10 g;
Wokhuthala - 64 g;
Zovuta - calcium (94 mg), phosphorous (354 mg), magnesium, chitsulo, sodium, mkuwa, manganese, nthaka, potaziyamu (478 mg), sulfure, ayodini, fluorine, cobalt, molybdenum;

Mavitamini - Magulu a B, E, PP, D, A;
Mafuta acids - 0,5 g;
Phulusa - 1.5 g;
Wokoma - 64 g.

100 g ya barele imakhala ndi kuchuluka kwa zomwe zimachitika tsiku lililonse:

Phosphorous - 43%, izi ndizofunikira kwambiri pakuchita bwino kwaubongo;
Manganese - 40%;
Copper - 38%;
CHIKWANGWANI - 28%;
Vitamini B6 - 26%;
Cobalt - 22%;
Molybdenum ndi vitamini B1 - 19%.

Selo imasokoneza thupi, imapanga mphamvu, imakongoletsa thupi, imapangitsa kuti magazi azitha, komanso magazi azitha kuyenda bwino. Kuchepetsa kwa barele kumathandizanso kuti ntchito ya kwamikodzo ndi ndulu ichitike, matumbo am'mimba, chiwindi ndi impso, kuwonjezera chitetezo cha mthupi ndi kukana matenda opatsirana ndi ma virus. Kugwiritsa ntchito mbale kuchokera mu khungu kudzimbidwa, matenda ashuga, kusokonezeka kowoneka, nyamakazi ikuwonetsedwa.

Chifukwa cha kupezeka kwake, kugwiritsa ntchito mbewu monga chimanga kumatsitsa cholesterol ndi glucose, zimathandizira kuti zinthu ziziyenda bwino, kulimbitsa dongosolo lamanjenje. Bereji ya barele ndi yofunika kwambiri pakudya kwanu, chifukwa imapatsa nthawi yayitali ndipo imatengedwa ndi thupi kwanthawi yayitali.

Balere akubuula ndi matenda ashuga

Matenda a shuga amadziwika ndi vuto la zovuta zam'madzi komanso metabolism yamadzi, chifukwa chake, odwala amapezeka kawirikawiri akusinthana kwamafuta ndi mapuloteni. Izi zikufotokozera kuti odwala ndi abwino kudya zakudya zomwe zidachokera kuzomera, zomwe zimakhala ndi zopatsa mphamvu pang'ono komanso mafuta ochulukirapo. Kuti muthane ndi kuchuluka kwa shuga m'magazi, ndikofunikira kutsatira mfundo za zakudya zoyenera, zomwe ndi zina mwa zomwe ndi khungu.

Popeza barele groats ndi cholembera pakati pa chimanga pankhani ya chitsulo, potaziyamu, calcium, manganese, mbale zochokera m'bokosili ndizothandiza kwambiri mu shuga komanso pakudya kwa anthu okalamba.

Chifukwa cha zopezeka zazakudya zamafuta ambiri, phala limalowetsedwa ndi thupi nthawi yayitali kwambiri, pomwe kuchuluka kwa glucose m'mayendedwe ashuga sikumawonjezeka ndipo kumverera kwakukhalapo kwa nthawi yayitali kumapangidwa. Chifukwa chake, mbale zochokera mu khungu zimatha kupereka njira yothandizira komanso yochizira thupi panthawi.

Maphikidwe othandiza

Kuti mupeze phindu lochuluka kuchokera kumasewera a barele, muyenera kukonzekera bwino

Asanaphike, tikulimbikitsidwa kuti muzitsuka zitsamba zophwanyidwazo, ndiye kuti zosafunikira zonse zimatsukidwa pachilalacho, ndipo pang'onopang'ono mukaphika ndiye kuti chimakhala chokoma komanso chathanzi.

Mfundo yofunika! Ngati phala yakonzekera wodwala matenda ashuga, ndiye kuti ndiyenera kuyamba kudzaza phala ija, kenako ndikutsanulira madzi ozizira mkati mwake, osati mosemphanitsa.

Chinsinsi 1

Kuti tikonze phala labwino kwambiri komanso la thanzi la anthu odwala matenda ashuga, ndikofunikira kuti muzitsuka chimanga 300 g ndikuchiyika poto. Kenako dzazani khungu ndi 0,6 l madzi ozizira (ndikofunikira kukhalabe gawo la 1: 2). Ikani saucepan pamoto wapakatikati. Pamene osakaniza ayamba "kuwomba", phala imatha kuyesedwa yokonzeka. Chepetsa moto pang'onopang'ono ndikuthira mchere kuphala kwanu (makamaka mchere wochepa). Potere, foni iyenera kusakanikirana nthawi zonse kuti isayake.

Pamene phala likuchepa, muyenera mwachangu anyezi osankhidwa mumafuta a masamba. Kenako anyezi wokazinga ayenera kuloledwa kuziziritsa. Madzi onse akaphika mu phala, amachotsedwa mu chitofu. Kenako msuzi wokhala ndi phala lomalizidwa uyenera kutseka ndi chivindikiro ndi kukulunga thaulo. Chifukwa chake ayenera kukhala theka la ola. Izi ndizofunikira pakuwotcha komaliza, kuti phala ikhale yoyenera kudya ndi anthu odwala matenda ashuga. Pakadutsa theka la ola, phala liyenera kusakanizidwa ndi anyezi wokazinga. Tsopano yakonzeka kugwiritsa ntchito.

Chinsinsi 2

Mutha kuphika barele wa barele mumphika wofatsa. Kuti muchite izi, phala losambitsidwa bwino (150 g) limathiridwa m'mbale ya chipangizocho, mumathira mchere pang'ono ndikuthira madzi (1 l). Kenako timatsegula "Porridge" mode kwa theka la ola ndikudikirira. Wophika pang'onopang'ono payekha adzakudziwitsani pamene phala la barele likonzeka.

Chinsinsi chachitatu

Mutha kuphika phala komanso pang'ono. Makapu awiri a cell amathira 3 malita a madzi, pang'ono mchere ndi kuwiritsa pa kutentha kwapakatikati. Manda akhungu loyera litayamba kuoneka pakuphika, madzi okwanira amatsitsidwa, phala limasamutsidwira ku chidebe china, limathiridwa ndi kapu yamkaka ndikuwiritsa, ndikusunthidwa kosalekeza, mpaka kuphika pamoto wochepa.

Zotsatira zake ndi phala lofalikira pambale, lomwe limachotsedwa pamoto, limasakanizidwa ndi tchizi cha kanyumba (magalasi amodzi ndi theka) ndikusiyidwa kuti ucheke pansi pa chivindikiro kwa mphindi 10. Porridge ndi wokonzeka kugwiritsa ntchito.

Ndani sayenera kudya mbale za barele

Chilichonse ndichabwino ngati chikugwiritsidwa ntchito pang'ono. Ngati pali khungu tsiku lililonse komanso zambiri, ndiye kuti mutha kukwaniritsa zotsalazo. Chifukwa chake, simuyenera kubweretsa kugwiritsidwa ntchito kwa balere m'maso mwachangu. Sikulimbikitsidwa kudya khungu kwa anthu omwe ali ndi hypersensitivity kapena kusalolera phala ili.

Kuphatikiza apo, simungadye mbale ndi kuphatikizira balere chifukwa cha vuto la celiac enteropathy (matenda a celiac) - uwu ndi mkhalidwe wamavuto pamene gluten (mapuloteni omwe ali mu gluten) sangawonongeke konse ndi thupi.

Madokotala ena salimbikitsa kuphatikiza balere yemwe amadya zakudya panthawi yomwe ali ndi pakati, chifukwa chiopsezo chobadwa masiku asanakwane chikukula. Nthawi zina, kugulitsa barele kungakhale kothandiza. Kuphatikiza apo kuti bokosilo lipindulitsa thanzi la mabanja, mtengo wake wotsika umathandizira kuchepetsa kuchepa kwa chakudya.

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