Dalilai 5 kyawawa da girke-girke 3 masu sauƙi don sanya ku son gurasar hatsi har ma fiye da haka

Kula da lafiyarku da yanayinku ba irin wannan aiki ne mai wahala ba idan kuna sha'awar fasahar zamani. Yanzu muna magana ne akan waɗanda zasu ba ku damar yin burodin hatsi da gaske daɗi da lafiya.

Abin da zai iya maye gurbin burodi a kan abinci

"Likita, Na san cewa ba zan iya cin gurasa ba, amma me zai maye gurbinsa?" - endocrinologist, mai ba da abinci mai gina jiki Olga Pavlova galibi yana jin wannan tambayar daga marasa lafiya. Ta ba da amsar a cikin wannan kayan: za mu yi magana game da gurasa da sauran hanyoyin.

Sha'awar rashin nauyi, ciwon sikari, shan alkama da rashin haƙuri da yisti sune manyan dalilan da ke sa mutane da yawa kawar da burodi gaba ɗaya daga abincin.

Zaɓin abincin da ya dace don kula da siririyar sifa da walwala, galibi galibi muna keɓe kayan dafaffen abinci daga cikin abincin saboda yawan kalori da suke ciki - ƙaramin ɗan farin burodi mai nauyin gram 25 ya ƙunshi 65 kcal, kuma babban adadin abubuwan gina jiki shine wakiltar mai saurin carbohydrates. wanda ke haifar da karu a cikin sukarin jini, yana haifar da sakin fitowar insulin kuma zai iya ba da gudummawa ga ci gaban haɓakar insulin, rubuta ciwon sukari na 2 da kiba.

Abin baƙin cikin shine, gurasar launin toka (nau'ikan 2) shima mai yawan kalori ne: yanki ɗaya mai nauyin gram 1 ya ƙunshi 25 kcal da yawancin carbohydrates, kuma da wuya kowa ya iyakance kansa ga gurasa ɗaya.

Ba kwa buƙatar ambaton haɗarin alkama da yisti, mummunan tasirinsu kan hanji da yanayin rigakafi ana tattaunawa a ko'ina.

Idan mutum yana son sabbin kayan lambu, baya fama da cututtukan hanji da cututtukan hanji, wanda a cikin sa aka hana su, to ana iya maye gurbin gurasa da sabbin cucumber, tumatir, barkono mai kararrawa.

Idan maye gurbin burodi tare da sabbin kayan lambu bashi da karbuwa a kowane dalili, to dunkulen hatsi zai zama madadin.

Ta yaya burodin hatsi ya ci nasarar yaƙi don lafiyar jiki da rashin ƙarfi?

Da fari, Burodin suna da ƙananan kalori: Burodi ɗaya ya ƙunshi 15-30 kcal (a kan matsakaici, sau 2 ƙasa da kcal ƙasa da yanki burodi 1).

Na biyu. yana rage saurin shan carbohydrates daga burodin, wanda ke da tasiri mai tasiri kan sukarin jini haɗarin haɓaka kiba da ciwon sukari; Hakanan fiber yana daidaita aikin ɓangaren hanji kuma yana taimakawa wajen kawar da gubobi da gubobi daga jiki.

Abu na uku, A cikin gurasar hatsi duka babu yisti da sauran kayan fermentation, wanda ke inganta aikin gastrointestinal tract.

A nan, nau'ikan gurasar hatsi da yawa basa kyauta (Ed., Dr. Korner yana da nau'ikan burodi guda 10 daga babban layi marar yisti. An tabbatar da wannan ta alamar spikelet da aka ketare tare da alamar lambar takardar shaidar akan marufin burodin. Yana yiwuwa a yi amfani da wannan alamar ne kawai bayan da Ƙungiyar Ƙungiyoyin Ƙungiyoyin Turai don Cututtukan Celiac suka duba kasuwancin kuma an gwada samfurorin don gluten ta hanyar dakin gwaje-gwaje na duniya da aka amince da su.). Sabili da haka, irin wannan abincin abincin yana da tasiri mai amfani akan aikin hanji da tsarin garkuwar jiki kuma mutanen da ke fama da cutar celiac da cututtukan abinci zasu iya cin su.

Fifthly, burodi yana dauke da bitamin B1, B2, B6, PP, folic acid, suna dauke da sinadarai na 100% kawai, amma masu adana abubuwa da masu kara dandano (da kuma kayan dadin jiki da launuka) basa nan.

Wannan shine dalilin da ya sa za a iya amfani da dunƙulen hatsi gaba ɗaya a zaman lafiyayyen madadin burodi. Ga abinci daya muna cin gurasa 1-2, wannan ya isa sosai. Amma abin da bai kamata a iyakance shi ne tunanin girki ba. Kuna iya yin sandwiches iri-iri, kayan zaki da ƙari tare da gurasar hatsi! Kuma mafi mahimmanci, ba zai zama mai daɗi kawai ba, har ma da ƙoshin lafiya.

A hanyar, mashahuri masu rubutun ra'ayin abinci a cikin yanar gizo sun yarda da wannan da kaina, kuma yanzu suna raba girke girkenku.

Abin da za a iya yi daga dunƙulen hatsi gaba ɗaya, kwarewar masu rubutun ra'ayin abinci.

Chickpea hummus daga Alina bez_moloka

Sinadaran:

• Dokta Korner Gluten Gurasar Yanke Kyauta;
• 3 tablespoons na sesame manna (Tkhina);
• 2-3 tablespoons na man zaitun;
• 300 grams na gwangwani ko 200 grams na raw chickpeas;
• 50 ml ruwa (ko ruwa daga kaji);
• 5 tafarnuwa;
• 2 tsp cumin ƙasa;
• 2 tsp coriander ƙasa;
• 1 tsp. ruwan lemun tsami;
• 0,5 tsp gishiri.

Shiri:

1. Cika kajin da ruwa domin ruwan ya ninka naman sau 3-4 sannan a bar shi tsawon awanni 12. A wannan lokacin, kajin zai kumbura sosai. Muna tsoma ruwan kuma mu aika zuwa kwanon rufi, mu cika shi da ruwan sanyi mai yatsu biyu sama da kajin kuma mu dafa ƙarƙashin murfin na tsawon awanni 2.
2. Nika nikakken har sai ya tsarkaka, a hankali a kara ruwa miliyan 50.
3. Atasa tafarnuwa da kayan ƙanshi a cikin tukunyar soya, ƙara man zaitun.
4. Mun aika da mai mai ɗanɗano zuwa ga kajin kuma mun sake bugawa da kyau.
5. Taara tahini da lemon tsami, a buga.
6. Breadauki gurasar Dr. Korner, cika shi da hummus, ji daɗi!

PP ke dafa Anthill daga Elena Solar

Don burodi 5 muna buƙatar:

• 6 burodi na caramel Dr. Kusurwa;
• 50g ku. zuma;
• 50g ku. man gyada;
• cokali na madara (ina da almond);
• 2 murabba'ai na duhu cakulan.

Shiri:

1. Karkasa kusurwa cikin ƙananan guda.
2. A cikin tukunyar, a ɗan ɗumi zuma tare da taliya da madara.
3. Zuba kusurwoyin a cikin cakuda mai dumi kuma motsa su kai tsaye
4. Yi amfani da kwano na muffin don sassaka waina.
5. Narke cakulan a cikin ruwan wanka sannan a zuba akan wainar.

Abin girke-girke don kek mai sauri da abinci daga Lena IIIgoddessIII

Sinadaran:

• Gurasa 3 na Dr. Korner (Ina da cranberry);
• 180 grad na curd;
• Ayaba 1.

Shiri:

1. Doke cuku gida tare da ayaba a cikin blender.
2. Muna tattara biredin. Gurasa - gida cuku cream - gurasa - gida cuku cream - burodi - gida cuku cream. Har ila yau, muna shafawa gefuna da cream. Yi ado da berries ko kwakwa idan ana so.
3. Muna aika kek ɗin zuwa firiji don dare. Da safe muna jin daɗin karin kumallo mai daɗi.