Into yokuqala abantu abaninzi abayicingayo nabayoyikayo xa befumanisa ukuba banesifo seswekile kukuba, "Owu, ngoku andizukukwazi ukutya isonka okanye iqhekeza lerayisi?" Kodwa loo nto ayiyonto yokoyika ngokwenene. Usenokonwabela ukutya okwenziwe ngeenkozo . Kodwa kukho imfihlo enye. Oko kukuthi, iinkozo ozikhethayo kufuneka zibe "ziinkozo ezipheleleyo." Namhlanje, siza kuthetha ngokuba zeziphi ezi nkozo zipheleleyo, kutheni zilungile kuwe onesifo seswekile , kunye nendlela yokuzongeza ekutyeni kwakho.
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Kutheni ukutya okuziinkozo okupheleleyo kulungile kangaka kumntu onesifo seswekile?
Ngamafutshane, iinkozo ezipheleleyo zizinto zokutya eziphezulu ezizele zisondlo. Eyona nto ziqulathe kuyo yifayibha .
Khawucinge ukuba bekuya kuba mnandi kangakanani ukuba ukutya okutyayo bekugaywa esiswini sakho kwaye iswekile ekuso ifunxwe egazini lakho. Yiloo nto ifayibha inceda ngayo.
- Ulawulo lweShukela: Ifayibha iyacothisa inkqubo yokugaya ukutya . Oku kuyacothisa isantya apho iswekile yongezwa khona egazini lakho. Oku kunceda ukulawula ukunyuka ngequbuliso kwamanqanaba eswekile egazini.
- Ukulawula Ubunzima: Ukutya ezi nkozo zipheleleyo kukugcina uzele ixesha elide. Ngoko ke, ukulamba rhoqo kunye nokutya kakhulu kuyalawulwa, nto leyo ekwanceda ekulawuleni ubunzima bakho .
- Impilo yentliziyo: Le fiber inokunciphisa izinga le-cholesterol embi egazini lakho, nto leyo enokunceda ekunciphiseni umngcipheko wesifo sentliziyo .
Eyona ndlela ilungileyo yokufumana ifayibha kukufumana ekutyeni. Kodwa ngamanye amaxesha ungathatha nezongezo zefayibha ngokwengcebiso kagqirha wakho. Kodwa nokuba wenza ntoni na, qala ukutya ukutya okunefayibha eninzi kancinci kancinci. Kungenjalo, unokufumana ukungakhululeki okufana negesi kunye nokudumba. Kwakhona, ngokuqinisekileyo kufuneka wongeze amanzi owaselayo .
Ezinye iindlela ezilula zokongeza iinkozo ezipheleleyo ekutyeni kwakho
Oku akunzima njengoko unokucinga. Ungaqala ngokwenza utshintsho oluncinci kwindlela otya ngayo imihla ngemihla.
- Umahluko ophambili: Eyona nto ilula kukutshintsha isonka esimhlophe osityayoUkutshintshela kwisonka somgubo we-atta, isonka se-kurakkan, okanye isonka sengqolowa epheleleyo . Kwakhona, qhela ukutya irayisi emdaka ene-bran endaweni yerayisi emhlophe.
- Kwisuphu neesaladi: Zama ukongeza intwana yengqolowa efana nerhasi okanye i-bulgur kwisuphu yakho, kwisityu, okanye kwisaladi. Iya kongeza incasa entsha kwisitya.
- Ukutya okwenziwe ekhaya: Ukuba wenza isonka esenziwe ekhaya, iimuffins, iikeyiki, okanye iipancakes, endaweni yokusebenzisa umgubo wesonka esimhlophe, sebenzisa isiqingatha somgubo olungiselelwe yonke into, umgubo we-oat, okanye umgubo we-semolina .
- Isidlo sakusasa: Endaweni yokutya ibhisikithi ye-cracker ngexesha leti yasemva kwemini, yitya i -popcorn eyenziwe ngaphandle kwetyuwa nebhotolo . I-Popcorn ikwayinkozo epheleleyo entle. I-cereal eyenziwe ngeenkozo ezipheleleyo ezingenaswekile yongeziweyo ikwayindlela elungileyo.
- Zama into entsha: Endaweni yerayisi, zama ukongeza into efana nequinoa kwezinye izitya. Xa uqhotsa ishrimp okanye inkukhu, zama ukuyigquma ngequinoa endaweni yesonka seebhatata, imnandi kakhulu.
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Ngamanye amaxesha ukutya esikuthengayo esicinga ukuba "ziinkozo ezipheleleyo" ngokwenene kuqulathe umgubo ocoliweyo. Ngoko ke kufuneka ujonge ilebhile ekwiphakheji ngononophelo.
| Amagama kunye neempawu ezinokukhohlisa | Oko ufuna ukukubona ngokwenene |
|---|---|
| Ibhalwe ngokuthi "ityebile." Oku kuthetha ukuba izondlo ezazilahlekile kwiinkozo zongezwe ngokwenziwa. Kodwa ayilokhozo lupheleleyo. | Khangela ilebhile ethi " 100% yeenkozo ezipheleleyo " okanye " 100% yeenkozo ezipheleleyo ." |
| Amagama anjengelithi "multigrain" kunye nelithi "made from whole grain" asenokuba neenkozo ezipheleleyo, kodwa kusenokwenzeka ukuba aqulathe umgubo ocoliweyo. | Khangela igama lokuqala kuluhlu lwezithako, njengelithi "Ingqolowa Epheleleyo" okanye "Ii-Oats Ezipheleleyo." Isithako sokuqala seso siqulethe uninzi lwazo. |
| Umbala wokutya. Umzekelo, ukuba isonka simdaka, kusenokwenzeka ukuba asikuko ukuba senziwe ngeenkozo ezipheleleyo. Kusenokwenzeka ukuba kongezwe into efana ne-molasses. | Musa ukugweba ngombala kuphela, qiniseka ukuba uyayifunda uluhlu lwezithako. |
Nokuba ilungile, kufuneka utye kangakanani?
Nangona iinkozo ezipheleleyo zilungile kwimpilo yakho , akulunganga ukuzitya kakhulu. Zikwaqulathe iicarbohydrate. Ubungakanani onokubutya buya kuxhomekeka ekubeni amanqanaba eswekile egazini lakho alawulwa kakuhle kangakanani.
Ngokubanzi, isikhokelo esilungileyo kukubandakanya malunga nee-servings ezintathu zeenkozo ezipheleleyo ngosuku.
Yintoni ukuphakelwa okukodwa?
- I-1/2 indebe yerayisi yebran ephekiweyo
- I-1/2 indebe ye-oats ephekiweyo (i-oatmeal)
- Isonka esipheleleyo sengqolowa (isilayi esinye)
- I-1/2 indebe yepasta yengqolowa epheleleyo ephekiweyo
Ukuba unemibuzo malunga noku, buza ugqirha wakho okanye ingcali yesondlo. Banokukunceda wenze isicwangciso sokutya esifanelana nezinto ozithandayo kunye nemeko yakho yempilo.
Yintoni umahluko wokwenyani phakathi kweenkozo ezipheleleyo kunye neenkozo ezicociweyo?
Kutheni irayisi emdaka ingcono kunerayisi emhlophe? Kutheni umgubo we-atta ungcono kunomgubo wesonka esimhlophe? Isizathu soku yindlela ecutshungulwa ngayo iinkozo.
Kukho iinxalenye ezintathu eziphambili kuyo nayiphi na ingqolowa:
1. I-Bran: Le yilaphu ekhuselayo yangaphandle yengqolowa. Iqulethe ifayibha eninzi, ii-antioxidants , iivithamini ze-B kunye neeminerali.
2. Inxalenye enesitatshi (i-Endosperm): Le yeyona nxalenye inkulu, enesitatshi embindini. Iqulethe iicarbohydrate ezininzi.
3. Intsholongwane: Le yinxalenye encinci ngaphakathi kwengqolowa. Le yindawo apho ingqolowa ihluma khona. Ityebile kwiivithamini, iiminerali, kunye namafutha asempilweni.
Iinkozo ezipheleleyo ziinkozo ezityiwa njengoko zinjalo, ngaphandle kokususa zonke ezi ndawo zintathu. Yiyo loo nto zinesondlo kakhulu. Imizekelo yoku ibandakanya irayisi yebran, umgubo we-atta, i-oats, kunye ne-buckwheat.
Iinkozo ezicociweyoOku kuthetha ukuba iindawo ezimbini ezinesondlo kakhulu kwingqolowa, i-bran kunye ne-germ, ziyasuswa, kushiyeke kuphela inxalenye ephakathi enesitatshi (i-endosperm). Le yindlela eyenziwa ngayo irayisi emhlophe kunye nomgubo wesonka esimhlophe. Ngenxa yoko, azinafayibha eninzi kunye nezinye izondlo ezininzi.
Umyalezo Wokuya Ekhaya
- Akunyanzelekanga ukuba uyeke ngokupheleleyo ukutya iinkozo ezifana nesonka nerayisi kuba nje unesifo seswekile. Into ebalulekileyo kukukhetha uhlobo olufanelekileyo, oluziinkozo ezipheleleyo .
- Ifayibha ekwiinkozo ezipheleleyo iyacothisa isantya apho iswekile ingena egazini, inceda ekulawuleni ubunzima, kwaye ikwaluncedo kwimpilo yentliziyo.
- Xa uthenga into evenkileni, musa ukukhohliswa yi "multigrain" okanye umbala omdaka. Khangela "ingqolowa epheleleyo" ebhalwe kuqala kuluhlu lwezithako.
- Nangona ilungile kwimpilo yakho, lumka malunga nobungakanani bokutya okutyayo. Kucetyiswa ukuba utye malunga nezidlo ezithathu ngemini.
- Xoxa nogqirha wakho ngayo nayiphi na ingxaki onayo ngokutya kwakho.
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