Ma ka hanaʻana i ka meaʻai maikaʻi, he mea nui e noʻonoʻo i ka waiwai o ka ikehu o kēlā me kēia huahana āu e komo ai i kāuʻai. Ma kēiaʻatikala e aʻo aiʻoe i ka nui o nā calories i ka buckwheat porridge, a me ka pōmaikaʻi e hiki ai ke lawe i ko mākou kino.
ʻO ka hoʻohuiʻiaʻana o ka puaʻa buckwheat
Hoʻokumuʻia ka Buckwheat i ka nui o nā hua hua B1, B2 a me PP, a he kumu maikaʻi loa ia o nā minerala e like me ka hao, calcium, cobalt, boron, magnesium, phosphorus , iodine, potassium, zinc, copper a me ka nickel.
No laila, i ka hoʻopili ponoʻana i ka porridge i kāuʻai, hoʻonuiʻoe i ke kino me nā kumu pono he nui e pono ai ka mālamaʻana i ke olakino a me ka'ōpio.
ʻO ka waiwai kūpono o ka buckwheat porridge
Inā makemakeʻoe i ka nui o nā calories ma ka buckwheat porridge, pono e noʻonoʻo pono e pili ana kaʻike i hāʻawiʻia i ka hōʻailona huahana i ka croup. No kaʻikeʻana i nā mea caloric o ka mea i hoʻomākaukauʻia, pono e māheleʻia nā kiʻi i 3 - ma hope o nā mea a pau,ʻo ia ka nui o nā manawa e ulu aiʻo ka buckwheat i ka wā eʻai ai.
No laila, no ka 100 g o ka palaoa paina he 132 kcal, a he 4.5 g protein, 2.3 g momona a 25 g o nā'ōpona.
E hoʻonuiʻia ka caloric o ka buckwheat porridge me kaʻaila ma 30-70 kcal, ma muli o ka nui a me ka momona o kaʻaila.
No kaʻike i ka'ikeleʻa o ka calorie o ka buckwheat porridge me ka waiū, ponoʻoe e noʻonoʻo i nā mea momona a me nā mea caloric o ka waiū, a me kona nui. Ke hoʻonui nei i ke aniani o ka waiū i ka paleki, hoʻonuiʻoe i ka helu o ka calorie o ka pā ma kahi o 250 mau kiʻina.
ʻO Buckwheat porridge no ka pohō kaumaha
Hiki i ka Buckwheat ke lilo i kumu no ka meaʻai maikaʻi e loli ai ke kaumaha me kaʻole o ka ikaika a me ka pōloli. E noʻonoʻo kākou i kekahi mau mea likeʻole o ka meaʻai e pili ana i kēia mau kumuhana:
Kō koho 1
- Breakfast: porridge buckwheat me ka waiū, ka tea me ka kō.
- Lunch: ka hanaʻana i ka meaʻala me ka huaʻai a me ka pipi.
- Paʻa ahiahi: ke aniani o ka yogurt.
- Kaʻaina ahiahi: ua kuʻiʻia nā kōpena me ka umauma a me nā aniani.
Kō koho 2
- Pōʻakai:ʻelua mau hua 'aila, kahi salama o ke kāpuni, kauti.
- ʻAhi Lunch: Buckwheat soup me ka moa.
- Pāʻani: hapa hapa.
- ʻO kaʻai: broccoli me ka iʻa.
Kō koho 3
- Pōʻakai: ka puaʻa me ka hua a me ka yogurt.
- Lunch: buckwheat,'ōhūʻia me nā haloo a me nā mea kanu.
- Paʻa ahiahi: an apple.
- Pāʻina: kāpīpī ke kāpena me ka'āpana.
Kō koho 4
- Breakfast: oatmeal me ka'ōmole.
- Lunch: kahi hana 'ai a me ka salamālāʻona momona.
- Paʻa ahiahi: tea a me kahi paʻi.
- Meaʻai: Buckwheat me ka umauma moa a me nā haloo i loko o ka ipu.
No ke kohoʻana i kēia maʻamau e like me ia i kēlā lā i kēia lā, e aʻo kokeʻoe i nā kumu o kaʻai pono , aʻo ka momona momona e hele i ka 1 kg i kēlā me kēia pule.