Amafutha, i-fibre, i-carbohydrates, iprotheni, ephezulu kwixabiso lenkcenkceshela ngqolowa.
Amaminerali kunye nama-microelements: i-potassium, i-calcium, isinyithi, ubhedu, i-manganese, i-zinc, i-molybdenum, i-nickel, i-cobalt, i-strontium, i-iodine, i-bromine, i-phosphorus, ii-vithamini A, i-D, i-E, i-PP, i-vithamini.
Ngubani obengacinga ukuba ibhali eyaziwayo ingakwazi ukugcina ukusabela okuvela kumntwana, kunceda ukususa i-toxins kunye ne-toxins emzimbeni, kwaye ude ulahlekelwe ubunzima obunzima. Ukuba udinga ukunciphisa umzimba, yidla i-hareyi yerhasi - umthombo ongcono kakhulu wamavithamini. Ngombulelo kwifayibhile equlethwe kule ndawo yokutya, ukuvakalelwa kwe-saturation kuya kugqitywa kwaye kuyakuphelisa kwaye kuyakuphelisa isidingo sokuphelisa indlala rhoqo, ngezinye izihlandlo ezingenakudla.
Ibhokhwe yebhali
Ukutya kwasekuseni ngokukhululekile nangokukhawuleza. I-60 g yeebhanki zeerley (ungongeza i-pinch yetyuwa) yenza iikomityi ezimbini zamanzi abilayo. Thela isigodlo phezu kwesiqhekeza uze usigcine ekushiseni okuphantsi kuze kube yilapho umbane ubilisa. Ukucoca ngamannutshi avela phezulu, faka iibhanana, iinqabileyo, ufafaze isiraphu.
IHraley Granola
8 servings
Ukunyangwa okufanelekileyo. Hlanganisa i-250 g yeebhoksi zebhali, 1 tbsp. ushukela wendalo omdaka, 1/4 tsp. sinamoni, 2 tbsp. ubusi, 1 tbsp. ioli yeoli, 1/4 tbsp. Imbewu ye-sesame ebisiweyo, ipiniki yetyuwa. Bhaka kwi-oven ngo-140C de iiflegi zigolide. Yongeza kwaye wongeze i-200 g yeziqhamo ezomileyo.
UBharley Burrito
4-5
I-snack ye Mexican nebhayi iyona mthombo ongcono kakhulu wamavithamini. Kwiiglasi ezi-2 zebhalile zeparele (i-barley egciniweyo, i-peeled kunye nomhlaba), uthele kwi 1/2 litre yamanzi abilayo kwisikwinci esisezantsi. Gubungela ngesiqhekeza, udlulisele emlilweni omncinci kwaye upheke de i-barley ithambile kwaye i-liquid ishicilelwe. Hlanganisa ne-130 grams ye-salsa (i-sauce yaseMexico). Kwi-tortilla (iqhekeza elincinci laseMexico elinomqolo wengqolowa okanye umgubo wengqolowa kunye neentengiso, ezithengiswa kuma-supermarket), faka iipunipoyi ezi-3. Ubhontshisi obunxweme, kunye 70 g yomxube we-pearl salsa. Phezulu nge-coriander esitsha, i-cheddar kunye neengqayi ezinqabileyo ze-hala-peno (uhlobo lwepili pepper). Gcwalisa i-tortillas kwiibhotile uze ubhaka umqolo phantsi kweqondo lokuhamba kwe-180C 10-1 kwemizuzu.
Ngendlela
Ukulahla iphunga elibonakalayo xa kupheka iklabishi, nangakumbi imveliso ephosakeleyo - iwayini, igalikhi okanye i-bacon yongezwa emanzini.
KwiRoma yakudala, kwakucingwa ukuba imifuno eyinhloko-mhlawumbi, iklabishi kuphela inokuziqhayisa ezinjalo iintlobo. Uncedo kwaye ungabizi, iklabishi ifanelekileyo nasiphi na unyango lwezolimo. Uninzi lweentlobo zawo ziyafumaneka kulo nyaka.
Iklabishi ingumthombo ocebile kakhulu we-calcium, iivithamini A no-C, i-beta-carotene, isinyithi kunye ne-potassium, kodwa sihlala sisincinci. Ekubeni ama-87% abantu bajonga ukuba iphunga leklabishi eliphekiweyo (ingakumbi ibilisiwe) alibi. Ngoko akufuneki ukupheka - kwinkqubo yokupheka, phantse zonke i-glucosinolates eziqulethwe kwiklabishi (iqela leeprochemicals, i-antioxidant engaqhelekanga) eye yafundiswa ngokukhawuleza nje ngenxa yeepropati zokulwa nomhlaza ilahlekile.
Kugqitywe: asiyi kupheka.
Mkhulu
Kusuka kwiklabishi eluhlaza, sifumana kabili i-glucosinolate ephindwe kabili.
Zama ngoku
Yongeza amaqabunga eklabishi ukuya kumasaladi, i-sauces, iisobho ezibandayo. Beka kwi sandwich esikhundleni se-lettuce.
Parenaya
Ukulungele iklabishi encinane ayilahlekelwa izinto ezifanelekileyo.
Zama ngoku
Iklabishi ephothiweyo igcina ukuthungwa kwayo kunye nephunga elingathathi hlangothi imizuzu emi-5. Ixesha kunye neetyuwa kunye nepeleyi, xubana namazambane ahlambulukileyo okanye uhombise isidlo sesinyama.
Iminithi emihlanu yokugxotha ioli igcina i-glucosinolates kunye nezinye izinto ezincedo ngendlela efana ne-steaming.
Zama ngoku
Yongeza amaqabunga eklabishi kwi-saute yemifuno okanye ukucima ngokukhawuleza kwi-1 ithispoon. yeoli yeoli.