Chifukwa Chakudya Chambiri Chambiri Ndi Chosankha Choyenera Chakudya Chakudya Chabwino
Pankhani yodyera bwino ndi kuphika chakudya chambiri, ufa wa tirigu nthawi zambiri umawoneka pa ufa wonyezimira. Chikho cha chikho, ufa wonse wa tirigu ndi ufa wofiira uli ndi makilogalamu 400. Komabe, pali chifukwa chabwino chosankhira tirigu weniweni pa ufa wonyezimira woyera-ufa wonse wa tirigu sunachotsedwe ndi zakudya zomwe zimapezeka ndi tirigu, kotero zimapatsa thanzi kuposa momwe zimakhalira.
Ufa wonyezimira umadutsa mu njira yomwe imataya zakudya zake zachirengedwe. Chifukwa chaichi, nthawi zambiri zimapindula ndi zakudya zina zowonjezera mutatha kukonza. Ngakhale ili ndi sitepe yoyenera, zakudya sizinthu zachilengedwe, kapena mlingo umene mungapeze mu ufa wokwanira wa tirigu.
Tirigu Wonse Vs. White Flour
Chimodzi mwa kusiyana kwakukulu pakati pa tirigu wonse ndi ufa woyera ndi fiber. Fungo lonse la tirigu mwachibadwa limakhala ndi mlingo wa fiber womwe umapezeka mu tirigu, pamene zambiri za fiber zachotsedwa pa ufa woyera pakagwiritsidwa ntchito. Fiber ndi mbali yofunika kwambiri ya zakudya zanu, chifukwa zimateteza kudzimbidwa, zimathandiza kuchepetsa shuga wa magazi, kuteteza matenda a mtima, komanso kuthandizira kulemetsa.
Ufa wonse wa tirigu umatulutsa mavitamini B-1, B-3, ndi B-5, pamodzi ndi riboflavin ndi folate. Imakhalanso ndi chitsulo chambiri, calcium, mapuloteni, ndi zakudya zina kuposa ufa wonyezimira. Pamene mukudya zakudya zochepa zowonjezera kalori, ndizofunikira kuti ma calories omwe mukudya amanyamula zakudya zambiri monga momwe zingathere.
Popeza palibe kusiyana kwa kalori, kusankha zakudya zowonjezera zowonjezera kumaphatikizapo zakudya zanu zathanzi m'malo mosiyapo.
Kuphika Ndi Tirigu Lonse Lonse
Simusowa kupereka nsembe zomwe mumazikonda kuti mudye wathanzi. Mukhoza kuthetsa ufa wonyezimira ndi ufa wonse wa tirigu, kapena mungogwiritsa ntchito zosakaniza ziwiri zomwe mumakonda.
Mwachitsanzo, gwiritsani ntchito ufa wofiira ndi hafu yautali kuti mupange makeke, muffins, ndi mikate ya kadzutsa kapena mchere. Maphikidwe ena amagwiritsira ntchito 100 peresenti ya tirigu ndikumvetsera zokoma, monga mkate wodzitetezera, pasitala, ndi Zakudyazi.
Pali zambiri zomwe mungachite kuti mugwiritse ntchito chakudya chamadzulo, chamasana, kapena chakudya chamadzulo. Kwa kadzutsa, mukhoza kupanga oatmeal, zikondamoyo, ndi zofiira ndi ufa wonse wa tirigu. Muzidya chakudya chamadzulo, yesani kupanga pizza panyumba pogwiritsa ntchito ufa wa tirigu wonse . Zina zonse zimakhala zofanana-msuzi woyera kapena wofiira, kutumphuka kokoma, ndi kuphatikiza monga pesto ndi artichokes, soseji ndi tchizi, ndi biringanya ndi basil. Kudya, mungathe kusankha sipinachi lasagna yokoma ndi zosiyana zitatu zosungunuka.
Wathanzi Amalowerera
Mofanana ndi ufa wonse wa tirigu, mutha kukonzanso zakudya zina zomwe mumakonda nazo. Mwachitsanzo, kuchotsa mchele wonyezimira ndi mpunga woyera ndi njira yokhala ndi mchere wabwino kwambiri, ndondomeko yochepetsetsa ya shuga ya magazi, komanso kuchuluka kwa zakudya zambiri monga chitsulo, zinc, ndi magnesium kwa mtima wathanzi.
Kuwonjezera zipatso, ndiwo zamasamba, ndi nyemba ku zakudya zanu zonse za tirigu kapena chakudya chonse, zakudya zidzakulemetsani mavitamini, zakudya, komanso carbs. Pewani tirigu woyengedwa opezeka mu pretzels, hamburger buns, ndi zakudya zina.
M'malo mwake, fufuzani njira yowunyozetsa panyumba ndi malo abwino.