Sizingatheke popanda kudya shuga, ndiye maziko a mankhwalawa. Koma kudya kwambiri komanso kudya zakudya zopatsa thanzi sikuthandizanso paumoyo wathu. Chifukwa chake, makinawo amafunika kupangidwa molondola, kuti chakudyacho sichili ndi ma calorie apamwamba, komanso athanzi. Tiyeni tiwone ngati odwala matenda ashuga amatha kudya bowa? Ndi ati omwe angakhale othandiza kwambiri? Kodi njira yabwino yophatikiza malonda ndi iti?
Kuphatikizidwa kwa bowa
Akatswiri azamoyo amati bowa ndi mtanda pakati pa chomera ndi nyama. Amatchedwa "nyama ya m'nkhalango", pomwe pali zinthu zochepa kwambiri zomanga thupi. Ngakhale mtsogoleri pazinthu zawo, boletus, momwe kaphatikizidwe ndi 5% mapuloteni, amaposa mbatata zokha. Chifukwa chake, sikofunikira kuganiza kuti bowa amatha kubwezeretsa nyama m'malo mwathu. M'malo mwa 100 magalamu a nyama, muyenera kudya pafupifupi kilogalamu imodzi ya bowa. Koma chifukwa cha kupezeka kwa ma coarse fiber (lignin, cellulose, chitin), amatenga zovuta kwambiri. Komabe, mitundu yambiri ya mapuloteni, ndipo koposa zonse phindu la zinthu zawo zopangidwa ndi cleavage, ma amino acid ofunikira, kuchepa uku kumalipiriridwa kwathunthu.
Zakudya zomanga thupi ndi mankhwala monga mannitol ndi glucose. Zolemba zawo pazogulitsa ndizotsika kwambiri, kotero index ya glycemic siyidutsa 10.
Anthu odwala matenda ashuga amatha kudya mankhwalawa popanda kuwopa kulumikizana ndi shuga. Ponena za funso ngati mu cholesterol mu bowa, wina amathanso kukhala wodekha. Pali mafuta ochepa, koma ali ndi zinthu zomwe zimathandizira kuchepetsa chizindikiro ichi.
Gawo lalikulu la bowa ndi madzi, kuchuluka kwake komwe kumachokera 70 mpaka 90%. Chogulitsachi chili ndi zinthu zambiri zofunikira komanso mavitamini monga:
- phosphorous
- calcium
- magnesium
- sulufule
- selenium
- chitsulo
- ascorbic acid
- lecithin
- mavitamini A, B, PP ndi D.
Phosphorous mu bowa amapangidwa mwa mawonekedwe a acidic; sizotsika pano kuposa nsomba.
Pogwiritsa ntchito potaziyamu, chinthucho chimaphika mbatata ndi theka, ndipo chitsulo mkati mwake ndichoposa zipatso ndi masamba aliwonse. Zinthu zotere monga sulufa zimatenga gawo limodzi pazochitika za mapuloteni. Thupi lathu limafunikira, koma sikuti limapezeka muzomera zomera. Kupatulako ndi miyendo yokhayo.
Matenda a shuga
Tiyeni tikambirane ma bowa omwe ndi abwino kuti odwala matenda ashuga aphatikizepo muzakudya zawo. Popeza zophatikiza ndi zomerazo, mosasamala mtundu wa malonda, kuyambira 3 mpaka 10 magalamu (kupatulapo ma truffles), funsoli liyenera kufunsidwa mosiyana.
Kufunika kwa bowa kwa shuga kumatsimikiziridwa ndi njira yokonzekera.
Chonde dziwani kuti zinthu zosaphika ndi zouma zili ndi kusiyana kwakukulu pakuchita. Mwachitsanzo, zoyera zosaphika zimakhala ndi magalamu asanu okha a zakudya, ndipo zouma kale 23,5. Ndikofunika kudya bowa wowiritsa ndi ophika, wowotedwa ndi mchere uyenera kukhala wochepa. Kuthandiza kwawo ndi funso lalikulu, ndipo mchere wambiri umakwiyitsa magazi. Champignons amathanso kudyedwa yaiwisi, okoma ndi mandimu ndi msuzi wa soya kapena kuwonjezeredwa ku saladi.
Kuchuluka kwa shuga kumatha kubweretsa zovuta zamatumbo.
Chifukwa chake, ndikofunikira kuti odwala matenda ashuga azitha kudya thiamine ndi riboflavin, awa ndi mavitamini a B. Atsogoleri omwe ali pazinthu izi ndi boletus.
Amatsatiridwa ndi ntchentche za moss, butterfish ndi chanterelles. Champignons opezeka ndi onse ndipo nthawi zonse, mwatsoka, samafika kwa anzawo akunkhalango. Thiamine ndi riboflavin ndizosowa, ndipo cholesterol-kuchepetsa mankhwala choline mulibe kwathunthu. Koma mbali inayo, zomwe phosphorous imakhala yofanana ndi nsomba zam'nyanja - 115 mg, ndi potaziyamu 530 mg, yomwe ili pafupi kwambiri ndi boletus yabwino.
Funso loti ngati ndizotheka kudya bowa wokhala ndi matenda amtundu wa 2 udzathetsedwadi. Komabe, ziyenera kukumbukiridwa kuti pazabwino zonse, izi zimadziwika ndi thupi ngati chakudya cholemera. Chifukwa chake, ngati mukudwala matenda a chiwindi kapena m'mimba, muyenera kuwachenjeza. Anthu odwala matenda ashuga amalangizidwa kuti asadye zoposa 100 g pa sabata.
Kampani yabwino kwambiri ndi masamba a bowa, monga kabichi yamitundu yonse, anyezi, kaloti.
Buckwheat ndi kuphika mbatata mbale amaloledwa.
Mankhwala a shuga
Mankhwala amazindikira njira zosakhudzana, makamaka pankhani ya matenda ashuga. Pali gawo lalikulu la chilungamo pano, ambiri amagwiritsa ntchito upangiri wanyumba mosaganizira. Chitsanzo chosavuta: Malangizo othandizira odwala matenda a shuga a Kombuch. Shuga amagwiritsidwa ntchito kuti amwe. Mowa wopangidwa pa kupesa umangopangika kwa odwala matenda ashuga. Chifukwa chake, upangiri ungapweteketse koposa zabwino.
Bowa wamkaka
Ndi chizindikiro cha mabakiteriya ndi tizilombo tating'onoting'ono. Kuphatikiza apo kuti nyumbayo ili ndi zinthu zambiri zofunikira, imayendetsa kagayidwe kazachilengedwe. Kefir yokonzedwa motere imatha kutengedwa tsiku ndi tsiku. Maziko a microflora a chakumwa ndi streptococcus, yisiti ndi ndimu wowira wowawasa, womwe umapangitsa kupsa kwa mkaka. Chinsinsi chake sichovuta. Pa kapu ya mkaka (ndikofunikira kumwa yonse) ikani 2 tsp. bowa, kusiya kwa tsiku kwa nayonso mphamvu. Mutha kusiyanitsa chakumwacho powonjezera ginger, sinamoni.
Shiitake
Shiitake (m'malemba ena - shiitake) kapena lentinula, bowa wowoneka bwino wotchuka kwambiri m'maiko aku Asia monga Japan ndi China. Pamaziko a mycelium, kukonzekera kumapangidwa komwe kumalola kuchepetsa ndikukhalabe ndi glucose ofunikira. Mutha kudya shiitake yokha, imapezeka pamalonda pouma.
Chaga kapena birch bowa
Zimakhala zovuta kukumana ndi lentinula m'chigawo chapakati cha Russia, koma zimapezeka kuti zitha kusinthidwa ndi bowa wamtengo, wotchedwa "chaga." Gwiritsani ntchito mankhwalawa muuma. Ufa umathiridwa ndimadzi, ndikuwona kuchuluka: magawo asanu amadzi pachinthu chilichonse cha ufa. Kusakaniza kumatenthedwa, kutentha kuyenera kubweretsedwa ku 50 * C. Kenako amadzazitsanso tsiku limodzi. Muyenera kumwa mankhwalawa musanadye, 200 ml pa mlingo. Mutha kugwiritsa ntchito kulowetsedwa, kusungidwa osaposa masiku atatu. Zachidziwikire, momwe ndalama zimayambira payekha, mwina sizingathandize munthu. Chifukwa chake, chithandizo chotere sichiyenera kulocha m'malo mwa zakudya, mankhwala ndipo, makamaka, kufunsa kwa madokotala. Bowa wa Chaga wa shuga amatengedwa mu nthawi yomwe masiku ake ndi 30.
Chanterelles
Tincture wa mowa wama chanterelles tikulimbikitsidwa kuti ndi njira imodzi yochepetsera shuga m'magazi odwala matenda ashuga.
Kuti mukonzekere mankhwalawa, tengani bowa wa 300 g ndi 0,7 l wa mowa wamphamvu. Mankhwalawa amayenera kuyima pafupifupi masiku 4-5, kenako atha kumwa supuni musanadye, m'mawa ndi madzulo. Powder amakonzedwanso kuchokera kuma chanterelles. Tengani mankhwalawa kwa miyezi iwiri, pambuyo pake amakonzekera kupuma kwa miyezi isanu ndi umodzi.
Mtsogoleri
Mitundu yokhala ndi chikhalidwe choyenera iyenera kugwiritsidwa ntchito mosamala kwambiri. Ngati mutenga kachilomboka ndowe kuti mumupatse chakudya, ndiye kuti mwangotola bowa wachinyamata watsopano. Mutha kuwasunga achisanu. Tiyenera kudziwa kuti kachilomboka ndowe sikogwirizana ndi mtundu uliwonse wa mowa, ngakhale mlingo wocheperako ungayambitse kuchepa kwa thanzi.
Pomaliza
Mutu "bowa ndi shuga" ukuyenera chisamaliro kale chifukwa pali malangizo ambiri ochiritsira matendawa ndi thandizo lawo. Zachidziwikire, mankhwala achikhalidwe si njira yothetsera vutoli. Matenda a shuga ndi mdani woopsa, sangathe kuthana nawo popanda mankhwala amakono. Mankhwala odzipatsanso mankhwala ndi osavomerezeka, ndibwino kukaonana ndi dokotala kamodzinso. Ponena za bowa omwe adyedwa mu chakudya, simungavulaze thanzi lanu ngati mutsatira muyeso.
