Kusungabe thanzi panthawi ya matenda a shuga kumaphatikizapo kudya. Zakudyazi zimachotsa zakudya zambiri zomwe zimazololedwa, kukakamiza kupangira chakudya moyenera, kuphunzira momwe zinthu zimapangidwira. Kodi chiwindi chingakhale gawo lazakudya izi? Mtengo wazakudya ndi kapangidwe kazinthu zamafuta zimayankha funso ili.
Ng'ombe ya chiwindi
Chogulitsachi chimakhala ndi madzi 70%, pomwe chimakhala ndi mtengo wokwanira wathanzi chifukwa cha zinthu zotsatirazi:
- Vitamini A (8.2 mg);
- Vitamini B1 (0,3 mg);
- Vitamini B2 (2.19 mg);
- Vitamini B5 (6.8 mg);
- Vitamini B9 (240 mcg);
- Vitamini B12 (60 mcg);
- Vitamini C (33 mg);
- Vitamini D (1.2 mcg);
- Vitamini PP (13 mg);
- Potaziyamu (277 mg);
- Magnesium (18 mg);
- Sodium (104 mg);
- Iron (6.9 mg);
- Copper (3800 mg).
100 magalamu a zinthu amapanga kufunika kwa tsiku ndi tsiku kwa vitamini A, B2, B4, B5, B12, cobalt, mkuwa ndi molybdenum.
Zimakhala zovuta kuti thupi lizipeza michere yazakudya, koma m'chiwindi zimakhala ndi mawonekedwe omwe amathandizira kugaya. Chiwindi cha ng'ombe ndi mankhwala omwe amadya, ndipo kuchepa kwake kwa thupi kumapangitsa kuti athe kuphatikizidwa ngakhale muzakudya za mwana woyamba. Chiwindi cha ng'ombe sichimangololedwa, komanso chovomerezeka kuti chizigwiritsidwa ntchito mu matenda ashuga komanso matenda ena osachiritsika.
Ndi mitundu ina ya kukonzanso, chiwindi chimataya katundu wake wopindulitsa ndi kukoma. Kukonzekera koyenera kudzapulumutsa katunduyu. Mtundu wachiwiri wa matenda ashuga, chiwindi cha ng'ombe chimakhala chofunikira kapena chowongolera. Musanayambe kuphika, yikani chiwindi m'mkaka kwa maola 1.5, izi zimachotsa pambuyo pake ndikumva kuwawa.
Maphikidwe a ng'ombe ya chiwindi
Chiwindi chiwindi
400 magalamu a chiwindi amaduladula zidutswa 4 zofanana ndikuwuphika m'madzi kwa mphindi 4. Anyezi wosankhidwa bwino ndi tsabola wokazinga mu poto mu mafuta. Chiwindi chotsirizidwa chimadutsa kudzera mu chopukusira nyama ndipo masamba okazinga amawonjezeredwa.
Chiwindi mu msuzi wa phwetekere
Chotsani mitsempha yonse pachidutswa chachikulu cha chiwindi. Mwachangu mu mafuta a maolivi kwa mphindi 4.
Kwa msuzi: sakanizani kapu imodzi ya madzi ndi makapu awiri a phwetekere, phwetekere. Thirani chifukwa chosakanikirana ndi chiwindi chokhazikitsidwa, chiziwotcha pamoto wochepa mpaka kuphika.
Chiwindi cha nkhuku
Chiwindi cha nkhuku chimaphatikizidwanso m'zakudya za matenda ashuga - sizikhala zochepa poyerekeza ndi ng'ombe. 100 magalamu a mankhwala osakola ali ndi:
- Vitamini A (12000 mcg);
- Vitamini B2 (2.1 mg);
- Vitamini B4 (194.4 mg);
- Vitamini B9 (240 mcg);
- Vitamini B12 (16.5 mcg);
- Vitamini C (25 mg);
- Vitamini PP (13.4 mg);
- Potaziyamu (289 mg);
- Calcium (15 mg);
- Magnesium (24 mg);
- Sodium (90 mg);
- Phosphorous (268 mg);
- Copper (386 mcg).
100 magalamu a malonda amapanga zosowa za tsiku ndi tsiku za vitamini A, B2, B12, chitsulo, cobalt ndi selenium.
Chiwindi cha nkhuku siziyenera kukhala ndi mawanga, kukhala ndi kuwala kapena dzimbiri. Pamwamba ayenera yokutidwa ndi wowala komanso ngakhale filimu. Chiwindi cha nkhuku chilibe fungo lotchulidwa, mosiyana ndi ng'ombe.
Kukonzekera: chiwindi sichiyenera kukazinga kapena kuphika pamoto wotentha kopitilira mphindi 5. Mwachangu mwachangu mu poto kwa mphindi 3-5 ndikuwonjezera mbale yotsekera. Zokongoletsa ndizabwino kukonzekera padera kuti muchepetse kuwonekera kwa nthawi yayitali komanso kutaya zinthu zabwino.
Matenda a Chiwindi cha shuga
Msuzi wa chiwindi cha nkhuku
Chiwindi kuti muchotse mitsempha, iduleni muzing'onoting'ono. Payokha, mwachangu anyezi mu batala, onjezani chiwindi ndi anyezi, mwachangu kwa mphindi 5. Thirani kapu ya kirimu wopanda wowawasa kapena kefir ndi simmer kwa mphindi 10 pa moto wochepa.
Mphodza wa Bowa
Dulani chiwindi mu cubes, mwachangu pamoto wotentha kwa mphindi 3-5. Dulani bowa, kuwonjezera supuni 2-3 za ufa, mwachangu ndi anyezi mu batala. Onjezani chiwindi ndi bowa, kuthira madzi, simmer mpaka wachifundo.
Cod chiwindi
Chiwindi cha Cod chitha kuphatikizidwanso m'zakudya zamitundu iwiri. Mankhwala ndi zamzitini watsopano chiwindi, magalamu 100 a mankhwala ali:
- Vitamini A (4400 mcg);
- Vitamini B (0,41 mg);
- Vitamini D (100 mcg);
- Vitamini E (8.8 mg);
- Vitamini PP (2.7 mg);
- Magnesium (50 mg);
- Sodium (720 mg);
- Cobalt (65 mcg);
- Copper (12500 mcg);
- Molybdenum (14 mcg).
Chofunikira cha tsiku ndi tsiku cha vitamini A, D, cobalt ndi mkuwa chikukonzedwanso.
Kusankha kwa mtundu wa cod chiwindi ndikuphunzira mawonekedwe - chiwindi, mchere ndi zonunkhira. Zowonjezera zina mwanjira yamafuta kapena zoteteza zimasonyeza chinthu chosayenera. Mafuta achilengedwe omwe amapangidwa ndi chinthucho ayenera kukhala opepuka. Mtundu wakuda wa msuzi ndi chifukwa cha chithandizo cha kutentha, pambuyo pake chiwindi chimapeza kukoma kowawa.
Mu matenda a shuga, chiwindi cha cod chimagwiritsidwa ntchito ngati chowonjezera pazakudya zam'mbali kapena masaladi mu zosaposa 40 magalamu patsiku.
Cod chiwindi maphikidwe a shuga
Saladi 1
Wiritsani mazira atatu a nkhuku, kudula mu cubes. Dulani tsabola watsopano wa belu, anyezi, zitsamba kuti mulawe - katsabola, parsley. Sakanizani zonse ndikuwonjezera chiwindi cha cod, kusamalira kuti zisawononge. Monga kavalidwe, supuni 3-4 zamafuta azitona ndi zoyenera.
Saladi 2
Dulani 2 tomato wamkulu, onjezani anyezi, tsabola wokoma. Ikani chiwindi cha nsomba zam'mimba pamwamba ndi msuzi wanu. Finyani madontho angapo a mandimu pamwamba.
Ubwino ndi kuvulaza kwa chiwindi mu shuga
Chiwindi chilichonse chimakhala ndi mavitamini ambiri omwe amalimbikitsidwa ndi matenda a shuga - mavitamini A ndi gulu B. Kulowa kwawo mthupi kumayambitsa chitetezo chokwanira, kukula kwa maselo athanzi, komanso kuwona bwino.
Kugwiritsa ntchito pafupipafupi chinthu chilichonse, ngakhale chothandiza monga chiwindi kumapangitsa kuchepa kwa thanzi. Amaphatikizidwa ndi hypervitaminosis, poyizoni ndi michere, omwe ndi othandiza mu Mlingo wina. Zizindikiro za kuledzera ndizosiyanasiyana pa vitamini ndi mchere uliwonse. Zizindikiro zotsatirazi ndizophatikiza ndi vitamini A ndi B poyizoni: kuuma ndi kuyabwa kwa khungu, kuchepa tsitsi, kupweteka kwapawiri, mseru, kukwiya.
Zizindikiro za kuledzera ndi mchere ndizowopsa kwambiri. Ndi mankhwala osokoneza bongo a potaziyamu, anthu akuvutika ndi mantha ambiri, kutopa, phokoso la mtima limasokonekera, kuthamanga kwa magazi kumatsika. Kuledzera kwachitsulo kumayambitsa kupweteka kwam'mimba, kudzimbidwa, kusanza, ndi kutentha thupi.
Thupi laumunthu limapereka mwayi woti kudziyimira pawokha kwa mavitamini ndi michere yambiri, koma ndi matenda osatha komanso chitetezo chochepa, mwayi uwu umachepetsedwa.
Kudya kwa chiwindi pafupipafupi kumakhala kwakukulu mu cholesterol. Okalamba samalimbikitsidwa kuti aphatikize chiwindi muzakudya nthawi zonse chifukwa cha zinthu zina zowonjezera.
