Ese wigeze ubona ubwoko butandukanye bw'umugati iyo ugiye muri supermarket? Mu moko menshi nk'umugati wera, umugati w'ingano, n'umugati w'ibinyampeke, ushobora kuba warumvise 'umugati wa Ezekiel'. Iri zina rikunzwe cyane n'abantu bashishikajwe no kurya neza, haba mu mahanga ndetse no muri Sri Lanka ubu. None se, uyu mugati wa Ezekiel koko ni mwiza ku buzima nkuko abantu benshi babivuga? Reka tubiganireho mu buryo bworoshye kandi busobanutse.
Umugati wa Ezekiyeli ni iki?
Mu magambo make, umugati wa Ezekiel ni ubwoko bw'umugati ukozwe udakoresheje ifu . Umugati usanzwe ukorwa hakoreshejwe gusya ibinyampeke kugira ngo bibe ifu. Ariko muri iki gihe, amoko menshi y'ibinyampeke n'ibinyamisogwe arafatwa akareka bikamera . Hanyuma, ibinyampeke byameze bigasenywa neza, bigakorwamo ifu, hanyuma bigatekwa.
Iyo ibinyampeke bitangiye kumera, agaciro k'imirire kabyo karazamuka. Niyo mpamvu bamwe mu bashakashatsi bavuga ko ibinyampeke byatangiye kumera bishobora kuba igisubizo cyiza cyo kugabanya urugero rw'ibura ry'imirire ku isi.
Umugati wa Ezekiel ni umusaruro w’ingano zose , bivuze ko ari mwiza cyane kurusha ifu y’umweru yatunganyijwe. Uretse ingano, uyu mugati urimo n’izindi mbuto nka sayiri, lentile, spelled, millet na soya.
Uyu mugati urimo iki?
Isosiyete ikomeye ikora umugati wa Ezekiel ikora ubwoko butandukanye bw'umugati, bityo ibikoresho bishobora gutandukana gato. Ariko dore ibyo umugati wabo wa mbere wa Ezekiel urimo:
| Ibikoresho | Ibisobanuro |
|---|---|
| Ingano zavutse | Ingano z'umwimerere, sayiri, uburo, imisemburo |
| Imbuto z'ibinyamisogwe zaravutse | Intete z’umwimerere, soya |
| Ibindi bikoresho | Amazi yayunguruwe, sayiri y’umwimerere, umusemburo, gluten y’ingano y’umwimerere, umunyu wo mu nyanja |
Ese umugati wa Ezekiel ni uw’abarya ibikomoka ku nyamaswa? Yego. Nta bikomoka ku nyamaswa birimo, nk'amagi, ibikomoka ku mata, cyangwa ubuki.
Akamaro k'indyo n'akamaro k'umugati wa Ezekiel ku buzima
Reka turebere hamwe intungamubiri ziri muri iki gice cy'umugati. Igice gisanzwe cy'umugati wa Ezekiel (garama 34) kirimo:
- Kalori: 80
- Poroteyine: garama 5
- Ibinure: garama 0.5
- Isukari: garama 15
- Fibre: garama 3
- Isukari: garama 0
- Sodiyumu: miligarama 75
Kuba nta sukari yongewemo ni inyungu ikomeye. Ikungahaye cyane kuri seleniyumu na manganese . Ni isoko nziza ya niacin (vitamini B3) na zinc .
Ni izihe nyungu zo kurya uyu mugati?
1. Byoroshye gusya: Iyo ibinyampeke bitangiye kumera, ibinyampeke birimo bitangira kwangirika. Ibi bituma uyu mugati woroha kugogora imibiri yacu. Ibi ni byiza cyane cyane ku bafite ibibazo by'igogora uko basaza. Nanone, poroteyine yiyongeraho hafi 10%.
2. Ikungahaye kuri Antioxydants: Uburyo bwo kumera butuma antioxydants ziri mu binyampeke, nka polyphenols, zirushaho kwinjiza mu mubiri wacu byoroshye. Izi antioxydants zirwanya radicals zirimo ubusa zangiza uturemangingo twacu. Ibi bifasha kugabanya ibyago byo kurwara indwara nka kanseri n'indwara z'umutima.
3. Bishobora gufasha kugabanya cholesterol: Iki gice cy'umugati gifite garama 3 za fibre. Iki gice kigizwe na fibre ishongesha n'idashobora gushonga. Fibre ishongesha ishongesha mu mazi igakora gel, bigafasha kugabanya cholesterol mbi . Fibre idashobora gushonga ifasha mu koroshya inzira zo mu nda.
4. Bikwiriye abantu barwaye diyabete: Ibinyampeke byose hamwe na fibre birimo birinda isukari kwiyongera mu maraso. Kubwibyo , umugati wa Ezekiel ni ubundi buryo bwiza cyane bwo gusimbura umugati wera ku muntu urwaye diyabete.
5. Bishobora gufasha mu kugabanya ibiro: Fibre na poroteyine biri muri ibi biribwa bituma wumva uhaze nubwo warya bike. Ibi bishobora kugufasha kugabanya kurya cyane no kugabanya ibiro.
Ingaruka n'impungenge ku mugati wa Ezekiel
Nubwo uyu mugati ari mwiza cyane, ntabwo ukwiriye buri wese. Kandi tugomba kwitonda ku bintu bimwe na bimwe.
Gluten na Allergies
Ikintu cy'ingenzi cyane: Umugati wa Ezekiyeli urimo gluten..Kubera ko ikorwa mu ngano na sayiri. Kubwibyo, ntabwo ikwiriye abantu barwaye indwara ya Celiac . Nanone, abantu bafite ikibazo cya gluten bashobora kugira ikibazo.
Byongeye kandi, bimwe mu bintu bigize uyu mugati bishobora gutera ubwivumbure ku bantu bamwe.
| Allergen | Ibimenyetso bishoboka |
|---|---|
| Ingano | Kubyimba/gushyuha mu kanwa cyangwa mu muhogo, ibibyimba, guhumeka bigoranye, isesemi, kubabara mu nda. |
| Soya | Kuryarya uruhu, kubabara mu gifu, impiswi, isesemi, inkorora, kubabara mu muhogo. |
| Sesame | Guhumeka nabi, inkorora, kuribwa mu muhogo, kubabara mu gifu, uduheri ku ruhu, amaso abyimbye. |
Indwara iteje akaga cyane: Hari igihe, ubwo burwayi bushobora gutera ikibazo gikomeye kandi gishobora gushyira ubuzima mu kaga cyitwa anaphylaxis . Muri iki gihe, umuvuduko w'amaraso ugabanuka mu buryo butunguranye, guhumeka bikagorana, ndetse no gutekereza bishobora gutakara. Iyo ibimenyetso nk'ibyo bigaragaye, ugomba guhita ujya kwa muganga wita ku bibazo byihutirwa (ETU) by'ibitaro biri hafi yawe.
Izindi ngaruka
- Ingano ya karubohidrati: Iki si ifunguro rifite karubohidrati nkeya. Hari garama 15 za karubohidrati mu gace k'umugati. Kubwibyo , ibi ntibikwiriye umuntu uri ku ifunguro nka Keto. Abantu barwaye diyabete n'abagerageza kugabanya ibiro bagomba kurya ibi ku rugero ruto.
- Kwangirika vuba: Uyu mugati nturimo ibintu biwurinda kwangirika. Kubwibyo, ushobora kwangirika vuba kurusha umugati usanzwe. Iyo ifu ivutse, si byiza gukuraho igice kigaragara ukakirya. Kuko ifu ishobora kuba yamaze kwinjira mu mugati.
- Ibibazo by'igogora:Niba utamenyereye kurya indyo irimo fibre nyinshi, kurya uyu mugati icyarimwe bishobora gutera kubyimba no gucika intege. Kubwibyo, ni byiza kuwushyira mu ndyo yawe buhoro buhoro.
Uyu mugati uwubika kandi uwurya ute?
Kubera ko idafite imiti irinda ubushyuhe, ishobora kwangirika mu minsi mike iyo ibitswe ku bushyuhe bw'icyumba. Ni byiza kubishyira muri firigo cyangwa muri firigo . Ushobora gufata agace ukakarya igihe cyose ushaka kugirya.
Ushobora gukoresha uyu mugati ku kintu icyo ari cyo cyose, kimwe n'umugati usanzwe. Ushobora kuwurya kuri sandwiches, French toast, hamwe n'isupu, cyangwa se ugakora ibintu nk'ibiryo bya avoka.
Niba ufite ikibazo cy'ubuzima, nka diyabete, cholesterol, cyangwa allergies z'ibiribwa, ni byiza kuvugisha muganga wawe mbere yo kongeramo ibiryo bishya mu mirire yawe.
Ubutumwa bwo kujyana mu rugo
- Umugati wa Ezekiel ni umugati ufite intungamubiri nyinshi ukozwe mu binyampeke n'ibinyamisogwe byashibutse, nta bintu biwurinda kwangirika cyangwa isukari yongewemo.
- Kubera ko ikungahaye kuri fibre na poroteyine, ishobora gufasha mu kurwanya diyabete no gufasha mu kugabanya ibiro.
- Uyu mugati urimo gluten, bityo ntukwiriye abantu barwaye indwara ya Celiac.
- Abantu bafite ubwivumbure ku ngano na soya bagomba kwirinda kubirya.
- Umugati wa Ezekiel ni amahitamo meza ku muntu ushaka ubundi buryo bwiza bwo kurya ibiryo bitunganyijwe nk'umugati wera. Ariko, kimwe n'ibindi byose, si byiza kurya byinshi.
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Kwipimisha kanseri y'ibere, kwisuzuma no kwirinda byakozwe byoroshye. Kanseri y'ibihaha
Ishyirireho intego ya calorie hanyuma ubare itariki yo kugabanya ibiro.