Ubwino wodabwitsa wa zoumba ndi zosawerengeka

Ubwino wodabwitsa wa zoumba ndi zosawerengeka

Zoumba zimadziwika kuti ndizowonjezera pang'ono ku chimanga, oatmeal, ndi zakudya zina zambiri ndi zokometsera, koma anthu ena amaganiza za zoumba ngati mipiringidzo yazipatso zapamwamba kwambiri.

Zoumba zimapatsanso zakudya zina zopatsa thanzi monga mavitamini, mchere ndi antioxidants, malinga ndi zomwe zidasindikizidwa ndi tsamba la "Eating Well".

mphesa youma

Zoumba ndi mphesa zouma.Akatha kukolola, mphesa zakupsa zimayikidwa padzuwa kuti ziume.Kuumitsa kumawona mphesa zobiriwira zimasintha mtundu wakuda ndi shuga wachilengedwe wokhazikika mkati. Njira yamkati yomwe imaphatikizapo kuwachiritsa ndi sopo ndi sulfure dioxide, njira yomwe imalepheretsa kuti zikopa za mphesa zisakhale zofiirira zikauma, ndipo zimapatsa mtundu wachikasu wonyezimira, womwe umatchedwa "zoumba zagolide."

Nutrition mfundo za zoumba

Malinga ndi USDA, hafu ya kapu ya zoumba ili ndi:
• Zopatsa mphamvu: 120
• Mapuloteni: 1 gramu
• Mafuta onse: 0 magalamu
• Zakudya zopatsa mphamvu: 32 magalamu
• CHIKWANGWANI: 2 magalamu
• Shuga: 26 magalamu
• Potaziyamu: 298 mg
• Kashiamu: 25 mg

Ubwino wa zoumba paumoyo

Zoumba zoumba zili ndi zabwino zambiri zaumoyo, monga izi:

1. Perekani ulusi wopatsa thanzi m'matumbo

Theka la kapu ya zoumba lili ndi 2 magalamu a ulusi, omwe amathandizira m'matumbo ndi thanzi la mtima, ndipo zoumba zitha kukhala njira yothandiza kukwaniritsa zofunikira zatsiku ndi tsiku za fiber, zomwe zimachokera ku 28 mpaka 34 magalamu, zomwe zikulimbikitsidwa mu 2020-2025 Dietary Guidelines for Achimerika.

2. Wonjezerani kudya kwanu kwa potaziyamu

Zoumba ndi njira yabwino kwambiri yopezera potaziyamu muzakudya. Malinga ndi US National Institutes of Health, potaziyamu ndi yofunika kuti minofu, kugunda kwa mtima kugunda, ndi madzimadzi m'thupi.

3. Shuga ndi kuthamanga kwa magazi

Pali umboni wosonyeza kuti zoumba zoumba zikhoza kupindulitsa thanzi m’njira zina, anatero Maggie Moon, katswiri wa za kadyedwe kamene kali ku Los Angeles komanso wolemba buku lakuti The MIND Diet. magazi".

4. Prebiotics, antioxidants ndi antibacterial agents

Zoumba zili ndi ma antioxidants omwe angathandize kulimbikitsa ntchito zamtima, komanso ali ndi antibacterial properties zomwe zingapangitse thanzi la mkamwa. Zoumba zili ndi prebiotics, zomwe zimalimbikitsa thanzi lamatumbo.

zoopsa zomwe zingatheke

Katswiri wa kadyedwe kabwino Mwezi akugogomezera kuti n'zovuta kudya zakudya zachilengedwe mpaka kupeza zotsatira zolakwika, podziwa kuti zotsatira zoyipa kwambiri zomwe zingatheke pamene mphesa zoumba zimadya kwambiri ndi m'mimba, mwina chifukwa cha fiber yambiri, potaziyamu kapena mowa. shuga. Mwezi umalimbikitsa kuperekedwa kwa pafupifupi kotala la kapu, ndikuti odwala matenda a shuga ayenera kukaonana ndi dokotala wawo kapena wodya zakudya kuti awathandize, chifukwa ngakhale zoumba zazing'ono zimatha kukhala ndi chakudya chambiri.

Kupanga zoumba kunyumba

Zoumba zimatha kupangidwa kunyumba, posankha mphesa zatsopano ndikuganiziranso zopatula mphesa zomwe zikuwonetsa mawanga ofewa kapena umboni wa nkhungu, ndiye kuti mphesazo zimatsukidwa ndikuwumitsidwa bwino musanalekanitse mphesa, ndiye kuti mphesa zimagawidwa pawiri. thireyi yophika yayikulu yokhala ndi zikopa, Kenako ikani mu uvuni wa stovetop pa 100 ° C, mpaka mphesa zitakhala zofiirira ndi zouma, kwa maola 4 mpaka 6. Siyani zoumba kuti zizizizira musanazisamutsire mumtsuko ndikusindikiza mwamphamvu musanazisunge mu furiji kuti mupeze zotsatira zabwino.

Maulosi a horoscope a Maguy Farah a chaka cha 2023