Sezvo takanga tiri vaduku takaona uye takaziva zviyo zvezviyo, zvakanaka, ikozvino tava kuzotsanangura zvose zvinozivikanwa pamusoro pazvo, nzira dzakasiyana dzatingadya nadzo, kana ine gluten kana kwete, chii chinovaka muviri icho chine, zvinobatsirei tidye chibage etc
Chibage chinobva munzeve dzechibage uye kune marudzi akasiyana, nenzira imwechete yekuti kune nzira dzakasiyana dzekudya chibage, zviyo chete, makeni uye popcorn, kunewo hupfu, couscous nevamwe.
Chibage, kure nekushumira kuderedza uremu, chinobatsira muviri kuti uve neutano hwakanaka. Muchinyorwa chese tichaziva kukosha kwayo kwekudya, kuti yakasvika sei kuEurope, ndeipi yakawanda yakawanda inogona kudyiwa muzuva, pamwe chete nemabhenefiti ayo makuru.
Chii chinonzi chibage?
Icho chiyo chakaunzwa kuEurope mushure mekuwanikwa kweAmerica. Ikoko, marudzi akasiyana-siyana anosvika 200 akarimwa. Munyika yekwakabva, maIndia akaidana kuti "mahis" zvinoreva "izvo zvinotsigira hupenyu" uye yakava chinhu chakakosha pakupona.
Muzana remakore rechi17 yakava iyo huru yezviyo muEurope, pakutanga yakanga isingagamuchirwi sezvokudya zvevanhu, asi zvishoma nezvishoma kushandiswa kwayo kwakapararira.
Chibage hachina glutenNdosaka zvakawanda zvemazuva ano zvechikafu zvichiuya nechibage-based ingredients pane kushandisa zvimwe zviyo. Ihuyo husina kunyatsogayiwa, ndosaka tichimboona tsanga dzese mutsvina yedu.
Izvi zvinodaro nekuti iyi yero cereal yakapfuma mu cellulose uye ine insoluble fiber, ndosaka ichipfuura nemuhurongwa hwedu hwese hwekugaya pasina kunyara kana kubwinya. Saka tinoibvisa zvachose. Kuti izvi zvisaitike, zvinokurudzirwa kuitsenga zvakanaka, zvikasadaro tichava nezvirwere zvemudumbu.
Maitiro ehutano
Chokwadi ndechekuti chibage chine zvimwe zvinovaka muviri zvakakosha uye ndosaka tichifanira kupinza iyi cereal mukudya kwedu kwevhiki.
Icho chiyo chine makorikori akawanda uye mazinga akakwirira emakhahydrates, kunyanya, 100 magiramu echibage anopa. 365 kilocalories uye 74,3 magiramu emacarbohydrates. Isu hatinawo shuga, 7,3 magiramu efayibha, 10% imvura uye anenge 10 magiramu emapuroteni pa100 magiramu echibage.
Tichienderera mberi nezvinovaka muviri, tine vhitamini A, B3 uye B9. Pamusoro pemaminerari, tine calcium, iron, potassium, magnesium, phosphorus, selenium, zinc uye sodium, zvose muhutano hwakanaka, kudhonza pasi.
Maximum huwandu uye nzira dzekudya
Hunhu hwechibage hunovaka muviri hwakakura, asi muzvikamu zvakaderera kwazvo, saka iwe unongofanira kunetseka nezve macalorie uye huwandu hwemakhahydrates. Mune mamwe mazwi, ivo havana kukodzera kune zvakanyanya kuomesesa kudya, senge keto kudya, uko chete huwandu hwe30 magiramu emakhahydrates anobvumirwa pazuva.
Zvisinei neizvi, chibage chakanakira muviri uye chinoshandiswa kakawanda mumasaladhi, kunyangwe chiri chibage chinotapira chinopa chikafu kunakirwa. Iyo yakawanda inobvumirwa ndeye 200 gramu, asi kashoma kuona munhu achidya zvakanyanya, sezvo tichiwanzodya magiramu ari pakati pe50 ne10, uye hachisi chikafu chinodyiwa zuva nezuva mukudya kwedu, asi chinodyiwa pano neapo.
Pane nzira dzakawanda dzakasiyana dzekufarira chibage kunze kwekuvhura gaba kana kugadzira popcorn. Semuyenzaniso, akaputirwa gorosi kana makeke ezviyo uye wobva wawedzera chibage chinotapira, matomatisi, pasta uye chibage salads (zvimwe zvakawanda zvinongedzo zvinogona kuwedzerwa), Hawaiian pizza, Chinese mupunga, corn cream, cornbread, makumbo akakangwa akaiswa chibage , sweet ham uye cheese, bhakoni dumplings, chibage uye howa, nezvimwewo.
chibage zvinobatsira
Chikafu chizere nemabhenefiti ayo isu tatoziva huwandu hwakanyanya, mazano ekubikisa, kuti akaunzwa sei muEurope uye ayo anovaka muviri. Iye zvino isu tinongoda kuziva kuti nei zvakakosha pakudya kwedu.
Inodzivirira kupererwa neropa
Takaona kuti zviyo izvi zvine zvicherwa zvakati wandei uye mavhitamini akati wandei zvakare, uye kunyangwe zviri muzvikamu zvakaderera, zvakangokosha nekuti zvinoungana pamwe nekusara kwechikafu chatinodya masikati. Mune mamwe mazwi, kudya kwedu hakubvi pachibage chete, asi tinodyawo zvimwe zviyo, mbeu, michero, miriwo uye zvishoma nezvishoma tinokwanisa kusvika kuhuwandu hwezuva nezuva hunodiwa nemuviri kuti ushande zvakakwana.
Naizvozvo, iyi yero zviyo inotibatsira kudzivirira anemia, kunyanya nekuti ine iron (15% pa100 gramu yechibage), uye iron deficiency anemia ndeimwe yeakawanda uye inokonzerwa nekushomeka kwesimbi mumuviri.
Inochengetedza mapfupa nemazino zvakasimba
Iyo calcium yemukati ndeye 1% pamagiramu zana echibage, yakaderera zvakanyanya, ichokwadi, asi iyi mineral yakakosha zvekuti zvese zvinoverengerwa uye zvinowedzera kuchengetedza mapfupa edu nemazino mumamiriro akakwana. Mukuwedzera, zvakakoshawo kune uropi uye inobatsira kudzidza nekuyeuka.
Calcium iminerari inobatwa nerubatsiro rwevhitamini D, saka kana tichidya zvigadzirwa zvemukaka, tinoedza kuona kuti ndezvemhando yepamusoro uye kana yakawedzerwa nevhitamini D, zviri nani uye kana vaine B12, kunyangwe. nani.
Inovandudza hutano hwemaziso
Meso edu ndeimwe yepfungwa huru dzemunhu, pasina ivo, hupenyu hwakatiomera isu. Kutarisira hutano hwemaziso chinhu chatinoteerera patinenge tapfuura 35, maererano nekudzidza, asi tinofanira kuzviita kare kare.
Tinogona kubatsira hutano hwemaziso kuburikidza nekudya kwedu, uye ndipo panouya chibage, kunze kwezvimwe zvekudya zvakaita semakarotsi. Iyi cereal inopa 7% pa100 magiramu echibage chevhitamini A uye izvi zvakakosha kumaziso edu uye ganda redu, sezvo iri antioxidant inorwisa maoxidative agents.
Inoderedza njodzi yechirwere chemoyo
Pano tinoreva chaizvo mafuta ezviyo, asi isu hatizvikurudzire zvakanyanya, uye zvakanyanya kuoma kuwana. Kana zviri zviyo zvezviyo izvi pachazvo, zvine faibha, uye izvi zvinobatsira kugayiwa uye kunyangwe kuburitswa kwetsvina nemhedzisiro kudzora shuga yeropa uye cholesterol mazinga.
Kuti urambe uine hutano, hazvidikanwi kufungisisa pamusoro pezviyo izvi, zvakakwana kuti uzvizivise nguva nenguva mundiro mukati mekudya kwakanaka uye kudzidzira mitambo nguva dzose.
Contraindications kuidya zuva nezuva
Sezvataona muhutano hwayo hwekudya, ine mavhitamini akawanda nemaminerari, asi zvakare ine akawanda makabhohaidhiretsi uye macalorie akawanda, saka kana chinangwa chedu chiri chekuderedza uremu, hazvikurudzirwe kushandisa iyi cereal kazhinji.
Chido chekuda kuziva nezve cereal iyi ndechekuti kushandiswa kwayo hakukurudzirwi muvanhu vanosvuta fodya zuva nezuva. Izvi zvinokonzerwa nehuwandu hwe beta-carotene uye kune zvidzidzo zvesainzi zvinovimbisa kuti kuputa fodya uye kunwa madosi epamusoro e beta-carotene kunowedzera mikana yekurwara negomarara remapapu.