Spain inochengeta iyo 22 yeOctober kuisa tarisiro patsika iri semazuva ese sezvayakakosha: National Snack DayIyo quote ine chinangwa chekutiyeuchidza kuti iyi yepakati-masikati kuzorora hakusi kungozvifadza, asi tsika inogona kubatsira kune hutano uye kugara zvakanaka kana tikasarudza chikafu chedu nehungwaru.
Muchirevo chechinyorwa ichi, nyanzvi dzakadai seye nutritionist Maria Kindelan Vanosimbisa kukosha kwekuchengeta tsika yacho, kunyanya munyika ine zvakawanda kupfuura 57% yevanhu vakuru kurarama nehuremu hwakawandisa uye kutenderedza 6,7% inopa kuzvidya mwoyo kwakabatana nekudya mupfungwa.
Origin uye vatyairi vemazuva
Chirongwa ichi chinotsigirwa neboka Ibvi, artisan cheni akaberekerwa muMadrid kupfuura 86 makoreKubva kukambani, maneja wayo wekushambadzira, Iván Pulido, ane chinangwa chekudzoreredza kukosha kwemagariro kwekuzorora uku kunobatanidza zvizvarwa uye kubatanidza mhando senzvimbo yakakurumbira yekudyira, pasina kurasikirwa nehunhu hwetsika.
Sei snacking zvine basa kune hutano
Snacking inobatsira kudzikamisa simba uye kudzivirira glucose kumusoro uye kudzika kunotungamira kune anozivikanwa glycemic crashKana kudonha uku kuchionekwa, muviri unogona kumisa mahormone akadai cortisol uye kuwedzera kunzwa nzara kuburikidza ghrelin, iyo inofarira zvisarudzo zvechimbi-chimbi, zvisina mwero.
Iyi nhongonya nemipata yakabatana nekushatirwa, kutadza kunyatsoisa pfungwa uye husiku kudya zvakanyanya; pane zvakasiyana, chikafu chakanyatsorongwa chinobatsira a kugara zvakanaka nekuzorora chikafu chepamusoro chehusiku uye chinokubatsira kuti usvike pakudya kwemanheru uine chishuwo chakadzorwa.
Mazano anokurumidza uye akadzikama epamba
Kana iwe uchinzwa kuda kupemberera kumba, heano mamwe akareruka mazano ekuti snacks kumba izvo zvinosanganisa kuguta, kuravira uye kudya kunovaka muviri:
- Natural yoghurt nemichero nembeu: inopa mapuroteni, faibha uye mafuta ane hutano mukuruma kutsva uye nekukurumidza.
- Fruit smoothie nemashizha egirini: chiedza chinosanganiswa nepinashi kana mamwe magidhi anowedzera micronutrients pasina uremu.
- Chingwa chegorosi rose nematomatisi uye mozzarella: Yakagochwa zvishoma uye nekubata kwemafuta nebasil kune inonaka uye yakakwana sarudzo.
Kwaungave nesnack kunze: zvinokwezva sarudzo
Avo vanosarudza kubuda vanogona kusarudza kofi uye chimwe chinhu chinotapira mumakofi uye zvitoro zvepastry zveguta. Gibraltar Munda, uko pasina kushomeka kwenzvimbo dzakasimbiswa senge Okay kana Bernal. Kugovana nguva nemhuri kana shamwari kunochengeta kushamwaridzana kwekudya kwemasikati kuripo.
Majusi ezvikafu: zvinotaurwa neindasitiri
Sangana nemwedzi waGumiguru uye kutanga kwezviitiko zvekunze, iyo National Association of Juices uye Gazpachos rangarira kuti muto wemichero Vanogona kuva shamwari yakanaka yesnack nekuda kwekureruka kwavo kwekutakura uye mupiro wavo kune zvishanu zvezuva nezuva zvemichero nemiriwo.
100% majusi akasvinwa anowanikwa kubva muchero uye, nemutemo, ari hapana shuga yakawedzerwa nemutemoMushure mekudzvanywa, vanoenda nenzira dzinobatsira kuchengetedza hunhu hwavo hwe organoleptic. Orange juice, semuenzaniso, inomira kunze kwayo vhitamini C, nguva dzose mukati megadziriro yezvokudya zvakasiyana-siyana uye mararamiro anoshingaira.
Imwe bhenefiti ndeyekuita kwavo: ivo vanotakurwa nyore uye kupedzwa nekukurumidza, chimiro vakagadzirira kutora iyo inogona kupinda muhurongwa hwakabatikana hwevana nevakuru pasina chero kugadzirira.
Kupfuura chigadzirwa, mhuri dzine basa rakakosha: iyo dzidzo yezvokudya zvinovaka muviri uye kutarisisa kunobatsira vana kuti vave netsika dzinoenderana nezvavanoda, vachibatanidza mafambiro ezuva nezuva uye madyiro avanoda anoenderana nekushandisa kwavo simba.
Kubva pane zvehupfumi uye zvakatipoteredza maonero, iyo juice chikamu chakabatana nekutanga kugadzirwa uye inowana kutenderedza 20% yehuwandu zvemichero nemiriwo, zvine chekuita nebasa uye kuzvipira kune kunaka uye mutoro wezvakatipoteredza.
Chirevo ichi chine chinangwa chekupa mukurumbira kune nyore uye nekuziva kumbomira: kusarudza a balanced snackKungave kumba kana kunze, zvinobatsira kubata nzara yemasikati, inovandudza manzwiro, uye inokubatsira kuti unzwe wakasununguka panguva yekudya kwemanheru, uchinakidzwa netsika yechinyakare usingarasikirwe nehutano hwako.
