Mumakore achangopfuura takaona kuti kuvapo kwezviyo zveindasitiri, hupfu hwakanatswa uye shuga zvakatora sei chikafu chedu. Kubhejera pazvikafu zvechisikigo, organic uye zvekumba zvinozoita kuti tive nani muhutano uye zvichafarira kuita kwekudzidziswa kwedu. Iyo gofio ndeye superfood yekufunga nezve kusuma mukudya kwemutambi wako. Pano tinokuudza kuti chii uye kuti chii chinotipa zvikomborero.
Chii chinonzi gofio?
Zvinogoneka kuti vashoma vanoziva nezve kuvapo kwegofio, kunze kwekunge iwe uri mumwe we Canary Islands. Ikoko kudyiwa kwehupfu hwakakosha kwakatanga pakati pevanhu veko, kukava chikamu chakakosha chekudya kwavo. Gofio ari chikafu chine hupfu hwakakangwa (kazhinji gorosi kana mapfunde) anowanzo kudyiwa nemukaka, mundiro dzakadai semuto kana muto, kana kuti anoshandiswa muchingwa nemadhiri.
Tinogona kutaura kuti a musanganiswa webhinzi dzakakangwa nematombo, kwatinowedzera munyu muduku kuti tipe kunaka.
Kunyangwe its chitarisiko chakafanana chaizvo nehupfu chena, inosimbisa ruvara rwayo rwakasiyana rweyero uye rima. Ruvara ruchasiyana zvichienderana nekuumbwa kwayo uye zviyo zvatinoshandisa pakugocha.
Sechinyakare, gofio yanga iri yakagadzirwa nechibage kana/negorosi, asi iye zvino tinowana zvakasiyana-siyana zvinosanganisira zviyo zvakawanda uye nyemba. Kukuya nekugocha zviyo ndizvo zvinopa zita rayo kuzwi gofio, zvichiita kuti ive 100% inonyungudika hapana shuga yakawedzerwa, mapreservatives kana mavara.
Benefits kumutambi
- Akapfuma mu fiber. Gofio chikafu chakazara chine huwandu hwekudya fiber, zvichiita kuti ive sarudzo yakanaka yekudzora mafambiro ematumbo, uye kuchengetedza nekuvandudza hutano hwekugaya. Mukuwedzera, zvichatibatsira kudzivirira kana kubvisa kuvimbiswa uye kutonga high cholesterol uye triglycerides.
- Inoratidzwa kune vane chirwere cheshuga. Inonyatsokodzera vanhu vane chirwere cheshuga sezvo inononotsa kutorwa kwemacarbohydrates ari nyore. Ndiko kuti, chigadzirwa chechisikigo chinobatsira kudzora mazinga eglucose, kudzivirira yakakwira insulin spikes.
- Inochengetedza cholesterol yedu kure. Nekuda kweiyo omega 6 fatty acid yemukati, chikafu chakakwana kune avo vanoda kuderedza yavo yakakwira cholesterol.
- Icho chikafu chine mafuta mashoma. Icho chidimbu chakakosha chekudya kwakaringana kana kunyangwe chikafu chinoda kuderedza uremu. Kuve chigadzirwa chechisikigo, chine zvakawanda zvakakosha zvinovaka muviri uye zvishoma zvakanyanya mafuta emukati.
- akapfuma muvhitamini. Kunyanya, inomira kune mavhitamini B (B1, B2 uye B3), kuwedzera kune vitamini C, A uye D. Izvo zvakare. akapfuma mune zvicherwa s hierro, calcium, magnesium, potasiamu, sodium uye zinc.
Ndingaitora sei?
Pane nzira dzakasiyana dzekuunza gofio mukudya kwako. Sarudza iyo inonyatsoenderana nemararamiro ako, sezvo ungave usina nguva yakakwana yekugadzira chingwa kana keke. Kunyange zvakadaro, kana uine nguva, edza kugadzira zvihwitsi uye uchaona kuti zvinonaka sei.
- Upfu gofio. Wedzera kumukaka kana chinwiwa chemuriwo kwemangwanani wosanganisa neprotein poda yako. Nekuwedzera manwiro anononoka ekusimudzira makabhohaidhiretsi, zvichave zvakakwana kwauri kuti utore nguva refu isati yaitwa maekisesaizi kana senzira yekupora mushure mekurovedza muviri kwakanyanya.
Iwe unogona kutotora sekunge iine sinamoni upfu, uchimwaya pazvidimbu zvemichero kana yogati. - Mixed gofio. Unogona kuisanganisa nemhandara yemafuta emuorivhi uye panela kuti ishanduke kuita bhomba resimba iro riri nyore kuenzanisa. Ichokwadi kuti iyi recipe ine high caloric content, saka yakanakira vatambi vanoona kutonhora kwakadzika (vatambi, triathletes, trail runners kana ultra-distance runners mumakomo, skiers, nezvimwewo).
- Gofio mumasanganiswa akakosha. Iwe unogona kuitora yakasanganiswa nemaarumondi, mazambiringa akaomeswa kana uchi. Iwe unozochishandura kuita chikafu chine yakakwira carbohydrate yemukati uye ine mazinga akasiyana ekuenzanisa.
- Gofio nehuchi paste. Kana iwe uri mumwe weavo vanodya simba gel, ne gofio unogona kugadzira yekumba yakagadziridzwa kune zvaunofarira. Iwe unogona kuwedzera mineral munyu, mapuroteni ako ehupfu, whey protein, soy lecithin, nezvimwe. Gadzira mabhora madiki kana mbariro kuti utakure nenzira yakagadzika.
Zvinogoneka kuti uri kufunga kuti muguta rako havatengese gofio nekuti isu tataura kuti chinhu chakajairwa chigadzirwa cheCanary Islands, saka wakarasika! Kune ma hypermarkets (Alcampo, Corte Inglés, Carrefour) anoshanda nayo uye achiitengesa mufomati yehupfu, kunyangwe zvingangoitawo kuti uchaiwana muchitoro chemishonga kana organic chikafu.
Ichokwadi kuti kune maprotein mabhawa ane iyi superfood, asi isu tinogara tichikurudzira kuti iwe unobhejera kumba kudzora zvinopinda mumuviri wako.