Ngenxa yobomi obuxakekileyo banamhlanje, isidlo sakusasa siyinkinga kubantu abaninzi. Ngoko ke, wonke umntu ufuna into enokulungiselelwa ngokukhawuleza nangokulula, kwaye ikwalungele impilo . Phakathi kwezi, iMuesli kukutya okuthandwayo ngabantu abaninzi. Ngaba le Muesli, eyenziwe ngokongeza izinto ezifana neoats, amantongomane, kunye neziqhamo ezomisiweyo, iluncedo ngokwenene njengoko sicinga? Okanye ingaba inecala elibi esingalaziyo? Masifumanise ngale nto namhlanje.
Ukubaluleka kwesidlo sakusasa esinempilo
Isidlo sakusasa sisidlo esisinika amandla esiwadingayo ngosuku kwaye sibaluleke kakhulu kwimpilo yethu. Abanye abantu abasidli isidlo sakusasa kuba bezama ukunciphisa umzimba, kodwa eneneni sinefuthe elichaseneyo.
Khawucinge nje, ukuba awutyi isidlo sakusasa uze ulambe kakhulu emini, ugqibela usitya ukutya okuninzi ngaxeshanye. Kunjalo nangobusuku. Oku kunokubangela ukuba izinto ezifana neswekile egazini kunye namanqanaba e-cholesterol zingalingani. Uphononongo olwenziwe kwiYunivesithi yaseHarvard lufumanise ukuba amadoda angatyi isidlo sakusasa asengozini ephezulu ngama-27% yokuba nesifo sentliziyo okanye ukufa ngenxa yesifo sentliziyo kunalawo atya isidlo sakusasa.
Ukutsiba isidlo sakusasa kunokunxulunyaniswa nezi zinto ziyingozi:
- Ukutyeba kakhulu
- Igazi elonyukayo
- Inqanaba eliphezulu le-cholesterol
- Isifo seswekile
Isidlo sakusasa sibalulekile, ingakumbi kubantwana abakwiminyaka yesikolo. Izifundo zibonise ukuba abantwana abatya isidlo sakusasa esilungileyo nesinempilo baqhuba kakuhle esikolweni. Oku kungenxa yokuba isidlo sakusasa sinika amandla afunekayo ekusebenzeni kwengqondo.
Kwaye phakathi kweenzuzo zabantwana:
- Uphuhliso lwenkumbulo
- Ukwandisa amandla okusombulula iingxaki
- Ukwanda kwamanqaku eemviwo
- Ukuya esikolweni kuyaphucuka.
- Ukuba kwimo entle
- Ukwanda kwamandla okuhlala uphaphile kwaye ugxile
Iingenelo zempilo ze-oats kwi-muesli
Isithako esiphambili kwi-muesli yi-oats. Ii-oats luhlobo lweenkozo ezityebileyo kwi-fiber, eziluncedo kakhulu emizimbeni yethu. Ii-oats ziqulathe uhlobo olukhethekileyo lwe-fiber enyibilikayo ebizwa ngokuba yi-beta-glucan .
Ngamafutshane, ii-beta-glucans ziyacothisa inkqubo yokugaya ukutya. Oku kuthetha ukuba uziva uhluthi nasemva kokutya okuncinci, kwaye akunakwenzeka ukuba uzive ulambile. Oku kunceda ukulawula ukutya kakhulu kwaye kukunceda unciphise umzimba .
Ii-oats zizinto ezityebileyo kwezi:
- Ifayibha
- I-phosphorus
- I-Thiamine
- I-Magnesium
- Izinki
Ifayibha enyibilikayo nenganyibilikiyo kwi-oats inika ezinye izibonelelo ezininzi emizimbeni yethu. Ukutya ukutya okutyebileyo kwifayibha:
- Inganciphisa amanqanaba e-cholesterol embi.
- Inceda ekulawuleni amanqanaba eswekile egazini.
- Inceda ukugcina ubunzima obusempilweni.
- Inciphisa umngcipheko weentlobo ezahlukeneyo zomhlaza.
- Inciphisa umngcipheko wesifo sentliziyo.
- Ithintela iingxaki ezifana nokuqhina kwaye ilawula ukuhamba kwamathumbu.
- Inciphisa umngcipheko womhlaza wamathumbu amakhulu.
Iingenelo zamandongomane afakwe kwiMuesli
Enye into entle nge-muesli ziintlobo ngeentlobo zamandongomane. Amandongomane afana nee-almond, ii-cashews, kunye nee-walnuts ziindawo zokugcina izondlo ezisempilweni kwintliziyo.
Makhe sijonge izinto eziluncedo kwintliziyo ezifumaneka kwezi nati kunye neenzuzo zazo.
| Ikhompawundi | Iingenelo emzimbeni |
|---|---|
| Amafutha angahluthwanga | Ezi zibizwa ngokuba “ngamafutha alungileyo.” Zinceda ekunciphiseni inqanaba le-cholesterol embi (LDL) emzimbeni. |
| Ii-omega-3 fatty acids | Uhlobo lwe-fatty acid oluluncedo kakhulu entliziyweni, luthintela ukubetha kwentliziyo okungahambelaniyo kwaye lunciphisa umngcipheko wokuhlaselwa yintliziyo. |
| Ivithamini E | Inceda ekuthinteleni ukwakheka kwe-plaque kwimithambo yegazi. Le plaque yiyo ebangela ukuba imithambo yegazi ivaleke kwaye ibangele isifo sentliziyo. |
| I-L-arginine | Le khompawundi inceda ekwandiseni ukuguquguquka kweendonga zemithambo yegazi kwaye inciphise umngcipheko wokuqhekeka kwegazi. |
| Ii-sterol zezityalo | Elinye iqhekeza elixabisekileyo elinceda ekunciphiseni amanqanaba e-cholesterol emzimbeni. |
Izinto ekufuneka uzilumkele xa usitya i-muesli
Besithetha ngeenzuzo ze-muesli okwethutyana ngoku. Kodwa kukho elinye icala ekufuneka sililumkele. Yishukela leyo.
I-muesli epakishwe kakuhle nelungisiweyo inokuba neswekile eninzi kakhulu. Ngamanye amaxesha, kukho iswekile eninzi kunokuba sicinga. Ikomityi eqhelekileyo ye-muesli ethengwe evenkileni ingaba neegram ezingama-26 zeswekile. Oko kungaphezulu kweetisipuni ezi-6!
Sonke kufuneka siqaphele iingozi ezinokubangelwa kukutya iswekile eninzi.
- Isifo Seswekile Nokutyeba Kakhulu: Iswekile eninzi inegalelo kwisifo seswekile nokutyeba kakhulu.
- Isifo sentliziyo: Iswekile eninzi ayilungelanga intliziyo yethu. Iswekile eninzi inokunyusa uxinzelelo lwegazi kwaye ibangele ukudumba okungapheliyo emzimbeni. Oku kwandisa umngcipheko wesifo sentliziyo.
- Isifo sesibindi esinamafutha: Isibindi sethu siguqula iswekile ngendlela efanayo naleyo siguqula ngayo utywala. Ngoko ke xa iswekile ininzi kakhulu, isibindi asikwazi ukuyilawula size siqale ukuyigcina njengamafutha. Oku kukhokelela kwimeko ebizwa ngokuba yi-'fatty liver disease'.
Uphononongo lweminyaka eli-15 lubonise ukuba abantu abatya i-17% ukuya kwi-21% yeekhalori zabo zemihla ngemihla ezivela kwiswekile babenomngcipheko ophezulu ngama-38% wokufa ngenxa yesifo sentliziyo kunabo batya i-8% kuphela yeekhalori zabo zemihla ngemihla ezivela kwiswekile.
Ngoko ke, singayisusa njani le ngxaki yeswekile size sifumane ubuhle bokwenene beMuesli? Eyona ndlela ilungileyo kukwenza iMuesli yethu ekhaya . Emva koko singenza iMuesli emnandi nenempilo ngaphandle kokongeza iswekile, ngokongeza ii-oats ezisemgangathweni ophezulu, imbewu enempilo efana namandongomane esiwakhethileyo, imbewu ye-chia, imbewu yeflakisi, imbewu yethanga, kunye neziqhamo ezintsha.
Ukuba uthenga i-muesli evenkileni, kubaluleke kakhulu ukufunda ilebheli ngononophelo kwaye ujonge ubungakanani 'beswekile eyongeziweyo' .
Umyalezo Wokuya Ekhaya
- I-Muesli ingaba sisidlo sakusasa esinesondlo kakhulu ngenxa yee-oats zayo, amantongomane kunye nembewu.
- Ifayibha ekuyo iluncedo kakhulu ekulawuleni ubunzima, ekunciphiseni i-cholesterol, nakwimpilo yentliziyo.
- I-muesli elungisiweyo ethengiswayo idla ngokuba neswekile eninzi, nto leyo enokunyusa umngcipheko wesifo seswekile, ukutyeba kakhulu, kunye nesifo sentliziyo.
- Eyona ndlela ilungileyo nekhuselekileyo kukwenza i-muesli yakho ekhaya, usebenzisa izithako ezisemgangathweni, ngaphandle kokongeza iswekile.
- Ukuba uneengxaki malunga nokutya kwakho okanye iimeko ezifana ne-cholesterol, kungcono ukuthetha nogqirha wosapho lwakho (ugqirha).
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