Kubva makore mashoma kushandiswa kwembeu muchikafu kwave kuita mufashoni. Zvigadzirwa izvo kusvika nguva pfupi yadarika, isu hatina kufunga nezvazvo kana kutombozviziva. Zvidzidzo zvesainzi zvinovimbisa kuti mbeu dzine hutano hwakasiyana.
Izvo zvakakosha kuti uzive iyi mhando yezvikafu zvepamusoro, nekuti inogona tiunze zvakakosha nenzira yakapusa. Asi hazvina kufanana kutaura nezvechikafu mumunhu mukuru, kupfuura mumwana. Kunyanya kana vana vari vadiki, isu tinofanirwa kungwarira patinosanganisira zvimwe zvekudya mune zvavanodya.
Ndeapi marudzi embeu atinowana muzvokudya zvedu?
Kana izwi rekuti 'mbeu' rikauya mupfungwa, pfungwa yekuti idzo mbeu dzakakanganikwa muzvokudya zvedu. Kune akasiyana siyana uye arizuva, nhanga, gorosi, mufurakisi, sesame, mapfunde, nezvimwe.
Mbeu
Mbeu dzese idzi hadzifanirwe kushaikwa mukudya kwemunhu wese, yakabatanidzwa mukudya kwevana vaduku. Kunyange zvazvo ichiita sechikafu chisinganyanyi kukosha, ine zvakawanda zvakakosha zvekudya mukati meboka redu rekudya. Batsira mafuta acids iyo yakaenzana nehove, kunyange inopa nhabvu, zviri nyore kutora pane izvo zvemhuka uye zvakawanda iron uye mapuroteni.
Tichazoziva mhando dzakasiyana dzembeuNenzira iyi tichaziva kana zvichinge zvaratidzwa kana kwete, mukudyiswa kwevana vedu. Neiyi nzira tichave tichidzivirira kutora njodzi dzisina basa, kunyanya kana tiri kutaura nezvevana.
Pakati pembeu dzakakurumbira pane:
- Chia mhodzi
- Mbeu yeflakisi kana yeflakisi
- Mbeu dzePoppy
- Sesame
- Mbeu yezuva
- Nhanga mbeu
- Mbeu dzeFennel
Pakati pezvivakwa zviri pakati pehutano hwembeu, isu tine antioxidants, yakawanda fiber, calcium, uye mapuroteni emiti. Mbeu dzine sosi yakakosha yeOmega3 mafuta emafuta. Kunyanya kukosha pakudya.
Pakati pembeu dzese dzatakanyora, iyo inonyanya kubatsira mukudya kwevana ndeye sesame mbeu. Nekuda kwenzvimbo yavo yekalcium uye zinc, ivo vanonyanya kukurudzirwa kune vakadzi vane nhumbu kana vanoyamwisa, kukura vana uye vanhu vane osteoporosis.
Naizvozvo, tinogona kutaura kuti hazvikurudzirwe chete kushandisa mbeu mukudya kwevana, asi zvakare zvinonyanya kubatsira mukusimudzira kwavo.
Mumusika tinogona kuwana mhando dzese dzembeu. Saka zviri nyore kuva pamba izvo zvinoenderana zvakanyanya nezvinodiwa zvemhuri imwe neimwe.
Uyewo, mbeu dzinogona kudyiwa nenzira dzakasiyana kwazvo, kuitira kuti ugozvipa kuvana usingaone kuti dziri kudya.
Unogona kuvasanganisa mukudya kwekuseni, muma yogurts kana kutombozvishandisa kugadzira chingwa chekugadzirira nekuita madhiri. Ivo zvakare a kukwana kwakakwana kune ese marudzi esaradhi uye purees.
Mbesa nenzungu
Muboka remhodzi hatifanire kusiya parutivi boka rema legumes kana nzungu. Kunyangwe zvingaite senge zvisingaite, idzowo mhodzi uye zvakakoshawo kuisanganisira mukudya kwemwana, nekuda kweiyo inoshamisa nhevedzano yezvikafu.
- Nzungu: Vanopa zvakasiyana-siyana zvekudya, kusanganisira mavitamini, magnesium, zvicherwa zvakadai se potassium yemhasuru uye mwoyo; calcium, yekugadzira mapfupa nemeno uye kuenzanisa hurongwa hwetsinga.
- Mbesa: iyo inokoshawo mukudya, inopa mapuroteni, iron, B mavitamini uye calcium.
Nguva yekusuma mbeu mukudya kwevana
Vana vanofanira kuunza rudzi urwu rwekudya kubva pamwedzi mitanhatu, kunyange isu tichatsanangura nhanho nhanho.
Mbeu
Kutora mbeu diki dzinogona kutorwa pasina dambudziko.Sarudzo yakanakisa ndeyekuti ndeye ecological uye yakasikwa.Inogona kuiswa zvakakwana mukudya kwako mune yakapwanyika fomu, nekuti ivo vanozozadzisa zvakanyanya kudya kwako. Semuenzaniso, mhodzi dzenhanga dzakapfuma kwazvo musimbi uye magnesium. chero mbeuInogona kuiswa yakapwanyika mubhotela, creams, purees kana porridge.
Mazano ekugadzira mbeu: Mune mamwe muffin unogona kuwedzera piniki yembeu yeflakisi, maspuni mashoma emuarumondi kana walnut powder. Ichapa kunhuhwirira kwakanaka, kungofanana nekuisanganisa muhupfu hwekubika.
Tinogonawo suma mbeu dzemhando yezviyo zvakasiyana-siyana muyoghurts, pamwe chete nezvidimbu zvishoma zvemichero. Mbeu yeflakisi yakanaka, nekuda kwekukosha kwekudya kwadzo uye kuravira kunofadza.
Mbesa
Legumes inogona kuunzwa kubva pazera iroro. Chidimbu chiduku chemarimu chinofanira kuiswa mu purees achiperekedzwa nemiriwo nemiriwo. Zvakanaka kuzviita nenzira iyi kuti muviri ujairane nezvokudya zvitsva zvinonyanya kuoma kupinza.
Michero yakaomeswa
Nzungu dzinewo chikonzero chadzo chekupinzwa mukudya kwevacheche. Ndizvo yakakurudzirwa kuvapa kubva kumwedzi gumi nemiviri, asi iwe unofanirwa kunyatso chenjera kuti unoatora sei. Kukachidza muvana kunowanzoita zvakanyanya nekuda kwekudya kwenzungu.
Kuti vakwanise kuzvitora negarandi yese vanogona kupiwa zvakapwanyika mune chero ndiro iyo yakavakirwa pamapurées, kana iwe paunenge uchigadzira imwe mhando yemakeke, senge makuki kana mabhisikiti uye kwaanotswanywa nekuvharirwa. Hazvina kunaka kuzvipa kana zvine munyu kana shuga.
Uyewo, Icho chikafu chinowanzopa akawanda allergies, asi chokwadi chekuti inotorwa kubva kune rimwe gore inoderedza mikana yese yekuvandudza allergy munguva refu. Allergy haisi chinhu kunze kwekuvhiringidzika kwegadziriro yekudzivirira, iyo inoshandiswa nekutenda kuti kune utachiona. Kana mwana agara achidya nzungu, hazvikurudzirwe kuti adzinwe kana aine fivha, manyoka, kurutsa kana kuti paanenge achida kubayiwa. Nenzira iyi isu hatizopesanise iyo yekudzivirira system zvakanyanya.
saka usazeze kushandisa ichi chakanyanya chikafu, inokurudzirwa zvikuru kunyanya mukudya kwevanhu vakuru. Asi usazeze kuishandisa nevana, chero bedzi iri nenzira ine mutoro. Saka manje usashandise sekuwedzera kune zvimwe zvekudya, Inodiwa mukukura kwakakodzera kwevana.