Uburyo butandatu bworoshe bwo kwirinda ibifungurwa bihinguwe cane

Ibifungurwa zahinguwe cane zikanongerwamwo akabirya (AUT) ni vyo bicuruzwa bigaragara cane mu masoko no mu mangazini kuruta uko ushobora kuba uvyibaza. Ng'uku uko wokwikorera ivyo kurya biryoshe, uri muhira, bikagufasha kwirinda ibihinguwe ku buryo burengeje urugero.

Iyo tuguze ibarafu, kenshi tuba twiteze ko iba igizwe n'ibintu biryoshe kandi birimwo ibinure vyinshi - nk'amata canke amavuta - hamwe n'ibituma imota neza. Ariko ubwoko bwinshi bw'ibarafu zidandazwa mu mangazini ziba zirimwo ibindi bintu jewe ntokwigera nongeramwo, hamwe noba ndiko ndayikorera muhira. Ivyo ni nk'ivyo bita mu gifaransa: gomme de guar, carraghénane, lécithine y'ibihoke, hamwe na carotènes.

Ivyo ni ibintu bikunda kuboneka mu bifungurwa vyahinguwe mu buryo busumba ubusanzwe, kenshi mbere bigakorerwa mu nganda.

Birazwi ko ivyo kurya vyahinguwe ku rugero rurenze bishobora kugira ingaruka mbi ku magara. Vyagiye bifatanywa n'ingorane zitandukanye z'amagara, harimwo ukuvyibuha bikabije, ingwara ya kansere hamwe na diyabete, izo ndwara zose zikaba zishobora gutuma umuntu apfa akiri muto.

Kandi, kwirinda ivyo bifungurwa si ikintu coroshe. Kuva ku mukate ugurishwa mu mangazini gushika kw'isose yo mu mahinguriro, ibifungurwa vyatunganijwe cane bingana n'urugero rurenga 50% vy'inguvu umuntu akuze akura mu bifungurwa ku munsi muri Reta Zunze Ubumwe za Amerika.

Kenshi biba bizimbutse kandi bikaba vyoroshe kubironka no kubitegura kurusha ibindi bifungurwa vyiza ku magara. Bishobora no kwizizira uwuvyihereza.

Ariko si ngombwa ngo bigende gutyo. Ng'ubu ubundi buryo butandatu bworoshe kandi butazimvye, umuntu ashobora kuvyifatamwo mu kubikorera muhira kugira ngo yirinde ibifungurwa vyahinguwe cane bitari ngombwa.

1. Ibarafu

Mu gihe c'ici, firigo yanje ntiyigera ibura imihwi ihiye: gusa birangora kuyifungura ngo ndayiheze imbere y'uko isha cane ibishishwa vyayo bigahindura ibara bikirabura. Ni co gituma, iyo ubushuhe bwiyongereye nca ntangura kwipfuza ibarafu, nkagerageza kuvanga iyo mihwi n'ifu ya cacao itarimwo isukari, nkoresheje imashini ivanga ibifungurwa.

Bishobora kubonwa nk'ikintu gisanzwe, ariko ico vyampaye cari ikintu kimeze neza cane gihimbaye kurusha ibarafu isanzwe, kandi ata vyinshi vyongewemwo. Ifu ya cacao ifise akarusho ko kuba irimwo ibintu bifitiye umubiri akamaro, nka 'flavanols' (ingaburo kama ikingira uturemangingo igatuma tutononekara) hamwe na 'théobromine' (ingaburo kama ishobora kugabanya uburibwe bw'umubiri). U

Ubundi buryo nagerageje kwari ugukanyisha yaourt, hanyuma nkayivanga n'ivyamwa bishasha canke vyakanyishijwe. No ngaha nakoresheje imihwi kugira hajemwo akantu ko gusosa. Ariko na wewe urashobora guteka ivyamwa ivyo ari vyo vyose ufise muhira - nk'inkere, amapera, n'ibindi - kugira ngo wongereko uburyohe bw'isukari iva mu vyamwa.

2. 'Bagels' - Ubwoko bw'umukate w'umuzingi

Ndakunda cane umukate uzwi kw'izina rya 'bagel'. Ni imikate mitoya y'umuzingi ikagira agatoboro hagati. Ni bimwe mu bifungurwa vyoroshe gutegura mu gitondo. Yamara, nk'uko bigenda ku bifungurwa vyinshi, bagel zigurishwa mu masoko kenshi ziba zirimwo ibintu vyinshi vyongerwamwo bidakenewe, nk'isukari n'ibindi.

Mu misi iheze, naragerageje kuzikorera i muhira nkoresheje ibintu bibiri vyoroshe gusa: ifu isanzwe irimwo umwambiro 'levure' hamwe na 'yaourt'. Nongeramwo n'akunyu gakeya, n'ubwo atari ngombwa. Mu gihe 'bagel' zisanzwe zibanza gushirwa mu mazi ashushe imbere yo gutekwa, muri ubu buryo bwo muhira navangiye ivyo bintu vyose mu gikoresho gisanzwe, ndabumba umukate, nca ndawuteka ku ziko ryuguruye mu kiringo c'iminota 20, ku bushuhe bwa 180 °C . Ariko ushobora no kuwuteka mw'ifuru.

Izo bagel nakoreye muhira zari ziryoshe cane kandi zifise calcium na proteyine nyinshi, ibikenewe cane kugira amagufa akomere. N'ubwo ukwo nari nazibumvye bitari bishemeye, naranezerejwe n'ivyo nashitseko. Kugira uzigame umwanya ubutaha, ushobora gukanyisha igice c'umwambiro.

Ni vyiza kumenya ko imikate myinshi ikorerwa mu nganda, nk'uko bigenda ku bindi bifungurwa bihinguye cane, atari ngombwa ko iba mibi ku magara iyo ifunguriwe hamwe n'izindi ngaburo zikwije ivya ngombwa vyose.

3. Sauce tomate

Aho gukoresha isosi y'inyanya igurishwa mu maduka, naratetse ibitunguru hamwe na tungurusumu ku muriro ugereranye, gushika bihinduye ibara. Hanyuma nongeramwo inyanya ziseye hamwe n'ivyatsi bimota bitoto (canke vyumye). Nca ndabitekana kuva ku minota 10 gushika kuri 20. Vyarandyoheye kuruta sosi iba yateguriwe mu nganda, kandi vyatumye nirinda isukari yongerwamwo.

Nimba udashaka kwitegurira ibifungurwa, menya ko isosi y'inyanya igurishwa mu maduka igizwe gusa n'inyanya, amavuta, umunyu n'ivyatsi bimota, itari mu bwoko bw'ibifungurwa vyatunganijwe cane.

4. Isosi ikoreshwa ku bifungurwa bitetse mu mavuta

Ico nkunda gufungura cane ku mugoroba kandi ari ngirakamaro ku magara ni ibifungurwa bitekwa mu buryo bwihuta hakoreshejwe amavuta.

Ariko nama mbona bitangaje gufata imboga n'ibifungurwa birimwo ndemamubiri biba bihejeje gutekwa neza, hanyuma ukabishiramwo isosi yo mu ruganda itekeye mu kamwanya, itaba irimwo umunyu n'isukari gusa, ahubwo iba kandi irimwo n'ibindi vyongerwamwo bidatomoye, vyo mu bwoko bw'ibifungurwa vyahinguwe cane, jewe ntipfuza gufungura.

Isosi imwe ihinguye nabonye mu mangazini yo mu micungararo iwacu yari irimwo ibintu birenga 20.

5. Utwo kurya dusanzwe tuba turimwo umunyu (collation salée)

Ubwoko butandukanye bw'amafiriti (chips) ntibwama buri mu mugwi w'ibifungurwa bihinguwe cane. Nk'akarorero, chips kenshi ziba zigizwe gusa n'amavuta, ibirayi n'umunyu.

Sarah Berry, umwigisha mu bijanye no gufungura muri King's College London, avuga ko itegeko ryiza umuntu yokurikiza mu bijanye no kwihereza utwo kurya benshi bakunze gufata hagati y'imfungurwa nyamukuru ari uguhitamwo imfungurwa zisa n'ivyo zakomotseko. Nk'akarorero, raba chips z'ibigori zirimwo iforomaje: usanga zisa gato n'ibigori. Yongeyeko ati: « Iyo igicuruzwa kirimwo ibintu vyinshi vyongerwamwo vy'imiti hamwe n'ibindi bifise amazina umuntu atamenyereye, jewe nokwiyubara cane kurushiriza. »

6. Udutsima twa 'avoine'

N'ubwo ubwoko bw'ibisuguti birimwo ndemamubiri (barres protéinées) canke ibikozwe mu binyantete (barres de céréales) bikwiragiye hose mu masoko no mu mangazine, vyose bikozwe ku buryo butabangamira amagara nk'uko umuntu ashobora kuba abibona. Ariko hari uburyo bworoshe: kwikorera utwo dutsima ukadukorera muhira. Akarusho ni akahe? Ivyo ukoresha ni ibintu uba usanzwe ufise mu bubiko bwo muhira.

Vanga 'avoine' iseye, ivyamwa vyumye, n'ifu y'ibiyoba. Kugira biryohe neza, ushobora kwongeramwo ubuki, amavuta y'ibiyoba, n'imihwi iseye. Ushobora kubiteka mw'ifuru hagati y'iminota 18 gushika kuri 20 ku bushuhe bwa 180 °C (thermostat 6), canke ukabishira gusa muri firigo bikaguma bikanye.