Ngaba wakha wazibona zonke iintlobo ezahlukeneyo zesonka xa usiya evenkileni? Phakathi kweentlobo ezininzi ezifana nesonka esimhlophe, isonka se-rye, kunye nesonka esipheleleyo, usenokuba ukhe weva 'ngesonka sika-Ezekiel'. Eli gama lithandwa kakhulu ngabantu abanomdla wokutya okunempilo, kwamanye amazwe kwaye ngoku eSri Lanka. Ngoko ke, ngaba esi sonka sika-Ezekiel silungile ngokwenene kwimpilo njengoko abantu abaninzi besitsho? Masithethe ngale nto ngokulula nangokucacileyo.
Yintoni isonka sikaHezekile?
Ngamafutshane, isonka sikaHezekile luhlobo lwesonka esenziwe ngaphandle kokusebenzisa umgubo . Isonka esiqhelekileyo senziwa ngokusila iinkozo zibe ngumgubo. Kodwa kule meko, iintlobo ezahlukeneyo zeenkozo kunye neembotyi ziyathathwa zize zivunyelwe ukuba zihlume . Emva koko, ezi nkozo zihlume ziyacolwa kakuhle, zenziwe intlama, zize zibhakwe.
Xa iinkozo zihluma, ixabiso lazo lesondlo liyakhula. Yingakho abanye abaphandi besithi iinkozo ezihlumayo zinokuba sisisombululo esihle ekunciphiseni izinga lokunqongophala kwesondlo ehlabathini.
Isonka sikaEzekiel sisiqhamo sengqolowa epheleleyo , oko kuthetha ukuba sinempilo kakhulu kunomgubo omhlophe ocutshungulweyo. Ukongeza kwingqolowa, esi sonka sikwanazo nezinye iinkozo ezifana nerhasi, iilentile, i-spelt, i-millet kunye neesoya.
Yintoni equlethwe sesi sonka?
Inkampani ephambili eyenza isonka sikaEzekiel yenza iintlobo ezahlukeneyo zesonka, ngoko ke izithako zinokwahluka kancinci. Kodwa nantsi into equlethwe sisonka sabo sokuqala sikaEzekiel:
| Izithako | Inkcazo |
|---|---|
| Iinkozo ezihlumileyo | Ingqolowa ehlumayo yendalo, irhasi, i-millet, i-spelt |
| Imbewu yemidumba ehlumileyo | Iilentile ezihlumayo zendalo, iisoya |
| Ezinye izinto | Amanzi ahluziweyo, ibhali ye-malted yendalo, igwele, i-gluten yengqolowa yendalo, ityuwa yolwandle |
Ingaba isonka sikaEzekiel asidli inyama? Ewe. Asinazo naziphi na iimveliso zezilwanyana, ezinje ngamaqanda, iimveliso zobisi, okanye ubusi.
Ixabiso lesondlo kunye neenzuzo zempilo zesonka sikaHezekile
Makhe sijonge isondlo esikwesi siqwenga sesonka. Isiqwenga esiqhelekileyo sesonka sikaEzekiel (34 grams) siqulathe:
- Iikhalori: 80
- Iiproteni: 5 grams
- Amafutha: 0.5 grams
- Iicarbohydrate: 15 grams
- Ifayibha: 3 grams
- Iswekile: 0 iigram
- Isodiyam: 75 milligrams
Inyaniso yokuba ayinaswekile yongeziweyo yinzuzo enkulu. Ikwatyebile kakhulu kwi -selenium kunye ne -manganese . Ikwangumthombo olungileyo we -niacin (i-vitamin B3) kunye ne -zinc .
Zithini iingenelo zokutya esi sonka?
1. Kulula ukugaywa: Xa iinkozo zihluma, isitatshi esikuyo siqala ukubola. Oku kwenza esi sonka sibe lula ukuba imizimba yethu isigaywe. Oku kulungile ngakumbi kwabo baneengxaki zokugaya ukutya njengoko bekhula. Kwakhona, umxholo weproteni uyanda malunga ne-10%.
2. Ityebile kwiiAntioxidants: Inkqubo yokuhluma yenza ii-antioxidants ezikwiinkozo, ezifana neepolyphenols, zifunxwe lula yimizimba yethu. Ezi antioxidants zilwa nee-free radicals ezonakalisa iiseli zethu. Oku kunceda ekunciphiseni umngcipheko wezifo ezifana nomhlaza nesifo sentliziyo.
3. Inganceda ukwehlisa i-cholesterol: Esi siqwenga sesonka sinee-3 grams zefayibha. Le yenziwe ngefayibha enyibilikayo nenganyibilikiyo. Ifayibha enyibilikayo iyanyibilika emanzini ize yenze ijeli, inceda ukwehlisa amanqanaba e-cholesterol embi . Ifayibha enganyibilikiyo inceda ukukhulula ukuhamba kwamathumbu.
4. Ifanelekile kubantu abanesifo seswekile: Iinkozo ezipheleleyo kunye nefayibha ekuso zithintela ukunyuka kweswekile egazini. Ngenxa yoko , isonka sikaEzekiel siyindlela engcono kakhulu kunesonka esimhlophe kumntu onesifo seswekile.
5. Inganceda ekunciphiseni ubunzima: Ifayibha kunye neproteni ekule nto yokutya zikwenza uzive ugcwele nokuba sele utye kancinci. Oku kunokunceda ekunciphiseni ukutya kakhulu kwaye kuncede ekulawuleni ubunzima.
Iingozi kunye neenkxalabo malunga nesonka sikaHezekile
Nangona esi sonka sinempilo kakhulu, asifanelekanga kuye wonke umntu. Kwaye kufuneka silumke ngezinye izinto.
I-Gluten kunye ne-Allergies
Eyona nto ibalulekileyo: Isonka sikaHezekile sinegluten.Kuba yenziwe ngengqolowa nerhasi. Ngenxa yoko, ayifanelekanga kubantu abanesifo seCeliac . Kwakhona, abantu abanovakalelo lwegluten banokungakhululeki.
Ukongeza, ezinye zezithako ezikwesi sonka zinokuba ne-allergy kwabanye abantu.
| I-Allergen | Iimpawu ezinokwenzeka |
|---|---|
| Ingqolowa | Ukudumba/ukurhawuzelelwa komlomo okanye umphimbo, ukurhawuzelelwa, ubunzima bokuphefumla, isicaphucaphu, iintlungu zesisu. |
| Isoya | Ukurhawuzelelwa lusu, isisu esibuhlungu, urhudo, isicaphucaphu, ukukhohlela, umphimbo obuhlungu. |
| Isesame | Ukuphefumla kancinci, ukukhohlela, umphimbo obuhlungu, iintlungu zesisu, amaqhakuva eluswini, amehlo avuvukileyo. |
Imeko eyingozi kakhulu: Ngamanye amaxesha, ezo allergies zinokubangela impendulo enzima nesongela ubomi ebizwa ngokuba yi -anaphylaxis . Kwimeko enjalo, uxinzelelo lwegazi luyehla ngequbuliso, ukuphefumla kuba nzima, kwaye ingqondo ingalahleka. Ukuba iimpawu ezinjalo ziyavela, kufuneka uye kwiSebe leNgxamiseko (ETU) lesibhedlele esikufutshane.
Ezinye iingozi
- Umxholo weecarbohydrate: Oku akukokutya okune-carbohydrate ephantsi. Kukho iigram ezili-15 zeecarbohydrate kwisilayi sesonka. Ke ngoko , oku akufanelekanga kumntu otya ukutya okufana neKeto. Abantu abanesifo seswekile kunye nabo bazama ukunciphisa umzimba kufuneka batye oku ngobuninzi obuncinci.
- Ukonakala ngokukhawuleza: Esi sonka asinazo izinto zokugcina ukutya. Ngenxa yoko, sinokubola ngokukhawuleza kunesonka esiqhelekileyo. Ukuba ukubola kuyenzeka, ayisiyongcinga ilungileyo ukususa nje indawo ebonakalayo uze uyitye. Kuba ukubola kusenokwenzeka ukuba sele kungene kwisonka.
- Iingxaki zokugaya ukutya:Ukuba awuqhelanga ukutya ukutya okunefayibha eninzi, ukutya esi sonka ngaxeshanye kunokubangela ukudumba kunye ne-gastritis. Ke ngoko, kungcono ukuyifaka kancinci kancinci ekutyeni kwakho.
Ugcina kwaye utya njani esi sonka?
Ekubeni ingenazo izinto zokugcina ukutya, inokonakala kwiintsuku ezimbalwa ukuba igcinwe kubushushu begumbi. Kungcono ukuyigcina efrijini okanye efrijini . Ungathatha isilayi uze usithose nanini na xa ufuna ukuyitya.
Ungasisebenzisa esi sonka kuyo nayiphi na into, njengesonka esiqhelekileyo. Ungasitya kwisandwich, iFrench toast, kunye nesuphu, okanye wenze nezinto ezifana ne-avocado toast.
Ukuba unesifo seswekile, i-cholesterol, okanye i-allergies yokutya, kulungile ukuthetha nogqirha wakho wosapho ngaphambi kokuba wongeze naluphi na uhlobo lokutya olutsha ekutyeni kwakho.
Umyalezo Wokuya Ekhaya
- Isonka sikaEzekiel sisonka esinesondlo kakhulu esenziwe ngeenkozo ezipheleleyo kunye neembotyi ezihlumayo, ezingenazo izithinteli okanye iswekile eyongeziweyo.
- Ngenxa yokuba ityebile kwifayibha kunye neproteni, inokunceda ukulawula isifo seswekile kwaye incede ekunciphiseni umzimba.
- Esi sonka sinegluten, ngoko ke asifanelekanga kubantu abanesifo seCeliac.
- Abantu abane-allergies kwingqolowa nesoya kufuneka bakuphephe ukutya oku.
- Isonka sikaEzekiel siyindlela entle kakhulu kumntu ofuna enye indlela enempilo yokutya okucutshungulwayo njengesonka esimhlophe. Nangona kunjalo, njengayo nayiphi na into, akulunganga ukutya kakhulu.
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