Umgrayo yengqolowa bepheka

Wonke umntu uyazi ukuba iinkozo zengqolowa eveliswa zomgubo, starch, iswekile, utywala, i-oyile, umbona umgrayo, kwaye ngaphezulu. Le yokugqibela ngumthombo omhle B iivithamini, iiproteins kunye amino acids, hayi ukuba kuhlelwe emzimbeni womntu. Le cereal iqulethe carbohydrate ezikhuthaza kuqheleke amaqondo eswekile yegazi kunye nemfuneko zonikezelo iiseli zemithambo-luvo kunye nezihlunu. Noko ke, ayikhuthazwa tu into yokuba abantu utyebile.

umgrayo ingqolowa sisincoko ekhethekileyo. Substances ukuba iqulathe, ilawula amanqanaba cholesterol, ukuyeka nokufumba yayo phezu kweendonga imithambo yegazi. Ngenxa yoko, lesilicon kunempembelelo entle amazinyo kunye nemithambo yegazi, carotene sikhusela umzimba evela neziphumo eziyingozi yokusingqongileyo ngokuthi ziyibuyisela ukuguga yayo, selenium ithintela uphuhliso somhlaza.

ukusetyenziswa rhoqo kutya kwenza ukusuka ingqolowa kunceda yokuhlambulula eluswini, ukuphucula ngebala, sokuchitha amatye kidney phosphate. Ngoko ke, lo imifuno yeyona nto ebalulekileyo yokudla kukho izifo ezifana hepatitis, nephritis, sifo njalo njalo.

Ukongeza, umbona ephantsi-allergenic kwaye iqulathe akukho gluten, nto leyo ibalulekileyo yesondlo sabantwana. Khawuve oko yenziwe umgrayo umbona umntwana.

Breakfast wamatakane

Izithako: umgrayo ingqolowa polstakana beet ezimbini, isiqingatha iglasi yobisi, omnye iglasi yamanzi, amacephe ezintathu bhotolo, ityuwa.

Beet kufuneka ukucoca, bawahlikihle phezu grater yomgrayo kwaye ufake kwi emazantsi esityeni. Nxiba esinqeni phezulu, wagalela amanzi ashushu anetyuwa, wayipheka imizuzu emihlanu ngaphandle kokuphazamisa. Xa ixesha isidudu liyasuswa kubushushu ushiye ukudlulisa imizuzu engamashumi amabini anesihlanu, emva koko waphinda kwakubeka esitovini azifikise ithumba, ukongeza ubisi uze upheke imizuzu emibini. Esityeni ukulungele ukufaka ioli.

Ipapa eyenziwe ngombona

Izithako: grams ezimakhulu mathathu zobisi, umgrayo ingqolowa (amacephe amane), ityuwa kunye neswekile.

Ubisi azifikise kwethumba, wabeka iswekile netyuwa ngendlela efunwa yakho sempahla. Cook Gadudu on abile imizuzu ezintandathu ndixoxa manqaphanqapha. Emva ukuba asuse ubushushu ushiye imizuzu elishumi elinesihlanu wambu ngaphambili enesiciko. Ukuba esityeni yinto elingqingqwa, yaze yangxenga ifuthe lomanyano ngobisi, iyogathi okanye iziqhamo okubizwa.

Kufuneka kuthiwe kwimeko ukubandakanywa ukutya zengqolowa kwi menu abantwana, kuyo ukongeza amaqunube ezahlukeneyo, iziqhamo ezomisiweyo okanye jam, kwaye maxa wambi squash. Ukuba ulungiselela ukutya lonke usapho, yongeza itswele eqhotsiweyo kunye iipepile kunye neetamati, itshizi suluguni (uthe wagawulwa alityatye amancinci) okanye netshizi. Kwakhona Gadudu badla sifunxe oyile okanye cream.

casserole

Izithako: amakhulu amathandathu iigrem itshizi, amaqanda amane, ngamashumi omahlanu iigrem zomgubo, umbona umgrayo (ikhulu grams), kunye namashumi amathathu iigrem njengamasi umlomo wabo, ikhulu iigrem ubisi, amathandathu iigrem iswekile, ompe of lemon mnye, vanilla, amashumi amathathu iigram zeerasintyisi, ikhulu elinamanci mahlanu iigrem cream ezimuncu, ishumi elinesihlanu grams kwiimvuthuluka ukuba breading.

Xa curd bongeze zamaqanda, ibhotolo, neswekile, ubisi, lemon ompe, cereal, vanilla, zeerasintyisi kunye nomgubo. Zonke proteni Mixed akatswe kakuhle kwaye zifakwa. Eyenziwe ngepani, zithanjiswe wafefa kunye breadcrumbs wapheka ntshunxekile weight. Mkhonzeni esityeni cream emuncu.

Cinga ukulungele ukuba nomgubo.

enekuku

Izithako: engamashumi iigrem nomgubo, amashumi amabini iigram yomgubo wengqolowa, nekhulu enye iigrem wobisi, iswekile, amaqanda amane, iigram ezilishumi engenagwele, grams ezilishumi ezityebileyo, grams ezilishumi njengamasi umlomo wabo, grams ezilishumi cream, ityuwa.

ubisi ebilisiweyo agaye kunye nomgubo. Zivuse ashiye aphole. Emva koko ukongeza kwi ubunzima igwele, umtshato ngobisi, nomgubo wengqolowa, inkathazeko wayifaka kwindawo efudumeleyo.

Xa intlama liphuma kancinci, kuba ilawulwa izikhupha rastortye ngaphambili wabethwa abelungu iqanda, ityuwa kunye cream, ephikisanayo kunye iyekwe ukuze ijike.

Le ntlama ogqityiweyo ukufumana icephe nokundulula ipani ngembiza. Keyiki sebenikwa cream okanye ioli.