Ukwakheka nezakhiwo eziwusizo zama-barley groats
Uma kuqhathaniswa nezinye okusanhlamvu, ibhokisi libhekwa njengekhalori elisezingeni eliphansi, ngoba i-100 g yamakhorali omile aqukethe i-313 kcal kuphela, nephalishi elibilisiwe - i-76 kcal.
Inani lenkomba ye-glycemic yeseli alidluli ku-35, ngakho-ke kubhekwa njengomkhiqizo obalulekile wesifo sikashukela. Izinhlamvu zebhali ezichotshoziwe ezingazange zibe semhlabathini ziqukethe i-fiber eningi kunamanye amabele. Ibhali liqukethe u-8% wefayibha yokudla kanye nama-65% ama-carbohydrate ayinkimbinkimbi.
- Amafutha - 1.4 g;
- Amaprotheni - 10 g;
- Isitashi - 64 g;
- Izinto zokulandela - i-calcium (94 mg), i-phosphorus (354 mg), i-magnesium, i-iron, i-sodium, ithusi, i-manganese, i-zinc, i-potassium (478 mg), isibabule, iodine, i-fluorine, i-cobalt, i-molybdenum;
- Amavithamini - Amaqembu e-B, E, PP, D, A;
- Amafutha acid - 0.5 g;
- Ash - 1.5 g;
- Isitashi - 64 g.
- I-phosphorus - 43%, le nto ibaluleke kakhulu ekusebenzeni kobuchopho obujwayelekile;
- I-Manganese - 40%;
- I-Copper - 38%;
- I-fiber - 28%;
- Vitamin B6 - 26%;
- I-Cobalt - 22%;
- IMolybdenum ne-vithamini B1 - 19%.
Iseli linomphumela we-antiviral, antispasmodic, diuretic futhi wokumboza umzimba, i-normal metabolism ebonakalayo, ithuthukisa ukuhamba kwegazi, kanye namakhono engqondo. Izinsimbi zebhali zibuye zenze umsebenzi ojwayelekile womchamo nezinyongo, ipheshana emathunjini, isibindi nezinso, kukhuphule ukuzivikela komzimba nokumelana nokutheleleka ngegciwane. Ukusetshenziswa kwezitsha ezivela esitokisini ukuqunjelwa, isifo sikashukela, ukuphazamiseka okubukwayo, isifo samathambo kuyakhonjiswa.
Ibhali liyabubula ushukela
Isifo sikashukela saziwa ngokungahambi kahle kwe-carbohydrate kanye ne-metabolism yamanzi, ngakho-ke, iziguli zivame ukutholwa ngokushintshana kwamafutha namaprotheni. Lokhu kuchaza iqiniso lokuthi iziguli zikhetha ukudla ukudla kwemvelaphi yezitshalo, okuqukethe okungenani ama-carbohydrate angamasimba kanye nobukhulu befayibha. Ukulawula izinga likashukela egazini, kuyadingeka ukunamathela ezimisweni zokudla okufanele, okungenye yezinto ezingamaseli.
Izindlela zokupheka eziwusizo
Inombolo yeresiphi
Ukuze ulungiselele iphalishi lebhali likashukela elinempilo nelinoshukela, kuyadingeka ukuthi uhlambe okusanhlamvu okuyi-300 g bese usibeka epanini. Bese ugcwalisa iseli ngama-0,6 l wamanzi abandayo (kuyadingeka ukuligcina ingxenye ye-1: 2). Beka i-saucepan emlilweni ophakathi nendawo. Lapho ingxube iqala "ukukhukhumala", iphalishi lingabhekwa njengelilungile. Yehlisa umlilo omncane bese usawoti iphalishi ukunambitha (mhlawumbe usawoti omncane). Kulokhu, iseli kufanele lihlanganiswe njalo ukuvikela ukuvutha.
Ngenkathi iphalishi liyaphela amandla, udinga ukuthosa u-anyanisi oqoshiwe emafutheni wemifino. Ngemuva kwalokho anyanisi othosiwe kufanele avunyelwe ukupholisa. Lapho wonke amathumba uketshezi ephalishini, ususwa esitofini. Ngemuva kwalokho isoso ngephalishi eliphelile kufanele livalwe ngesivalo futhi lisongwe ngethawula. Ngakho-ke kufanele kube yingxenye yehora. Lokhu kuyadingeka ekubambeni kokugcina, ukuze iphalishi likulungele ukusetshenziswa ngumuntu onesifo sikashukela. Lapho isidlulile isigamu sehora, iphalishi kufanele lihlanganiswe no-anyanisi pre-othosiwe. Manje isilungele ukusetshenziswa.
Inombolo yeresiphi 2
Ungapheka iphalishi lebhali ekuphekeni kancane. Ukuze wenze lokhu, okusanhlamvu okuhlanzwa kahle (150 g) kuthululelwa esitsheni sedivaysi, kufakwa usawoti omncane bese kugcwaliswa amanzi (1 l). Ngemuva kwalokho sivula imodi ye- "Porridge" engxenyeni yehora bese silinda. Umpheki ohamba kancane uzokwazisa lapho iphalishi lebhali selilungile.
Inombolo yeresiphi 3
Ungapheka iphalishi nokunye okuhlukile. Izinkomishi ezi-2 zeseli zithululela amalitha ama-3 amanzi, zifakwe usawoti kancane bese zibiliswa phezu kobushushu obuphakathi nendawo. Lapho isigaxa esimhlophe esinamagwebu siqala ukubonakala ngesikhathi sokupheka, kudonswa amanzi amaningi, iphalishi lidluliselwa kwesinye isitsha, lithululelwa ngengilazi yobisi bese libilisiwe, livuseleleke njalo, kuze kuphekwe ukushisa okuphansi.
Umphumela uba iphalishi elisakazeka epuletini, elisuswa emlilweni, lihlanganiswe noshizi we-cottage (ingilazi eyodwa nengxenye) bese kwesokunxele ukuvuthwa ngaphansi kwesivalo imizuzu eyi-10. Iporridge isilungele ukusetshenziswa.
Ngubani okungafanele adle izitsha zebhali
Konke kuhle uma kusetshenziswa ngokulingana. Uma kukhona iseli nsuku zonke nokuningi, khona-ke ungafinyelela umphumela ophambene. Ngakho-ke, akufanele ulethe ukusetshenziswa kwebhali eku-fanateism. Akunconyelwe ukudla iseli kubantu abane-hypersensitivity yomuntu ngamunye noma ukungabekezelelani kulokhu okusanhlamvu.
Abanye odokotela abancomi ukufaka ama-barley groats ekudleni ngesikhathi sokukhulelwa, ngoba ubungozi bokukhulelwa ngaphambi kwesikhathi bukhula. Kwezinye izimo, ama-barley groats angasebenza kuphela. Phezu kokuthi leli bhokisi lizosiza impilo yamakhaya, izindleko zalo eziphansi zizosiza ukunciphisa izindleko zokudla.
