Njengoba impilo yanamuhla imatasa, ukudla kwasekuseni kuyinkinga kubantu abaningi. Ngakho-ke, wonke umuntu ufuna okuthile okungalungiswa ngokushesha nangokulula, futhi okuhle empilweni . Phakathi kwalokhu, i-Muesli ukudla okuthandwayo phakathi kwabantu abaningi. Ingabe le Muesli, eyenziwe ngokungeza izinto ezifana ne-oats, amantongomane, nezithelo ezomisiwe, inenzuzo ngempela njengoba sicabanga? Noma ingabe inohlangothi olubi esingalwazi? Ake sithole ngalokhu namuhla.
Ukubaluleka kwesidlo sasekuseni esinempilo
Ukudla kwasekuseni ukudla okusinika amandla esiwadingayo osukwini futhi kubaluleke kakhulu empilweni yethu. Abanye abantu bayayeqa ukudla kwasekuseni bezama ukunciphisa isisindo, kodwa empeleni kunomphumela ophambene nalokho.
Cabanga nje, uma weqa ukudla kwasekuseni bese ulamba kakhulu emini, ugcina udla ukudla okuningi ngesikhathi esisodwa. Kunjalo nangobusuku. Lokhu kungabangela ukuthi izinto ezifana noshukela egazini kanye namazinga e-cholesterol zingalingani. Ucwaningo olwenziwe eHarvard University luthole ukuthi amadoda eqa ukudla kwasekuseni anengozi ephezulu ngo-27% yokuba nesifo senhliziyo noma ukufa ngenxa yesifo senhliziyo kunalabo abadla ukudla kwasekuseni.
Ukweqa ukudla kwasekuseni kungase kuhlotshaniswe nalezi zici eziyingozi:
- Ukukhuluphala ngokweqile
- Umfutho wegazi ophakeme
- Izinga le-cholesterol ephezulu
- Isifo sikashukela
Ukudla kwasekuseni kubalulekile, ikakhulukazi ezinganeni zesikole. Ucwaningo lubonise ukuthi izingane ezidla ukudla kwasekuseni okuhle nokunomsoco zisebenza kangcono esikoleni. Lokhu kungenxa yokuthi ukudla kwasekuseni kunikeza amandla adingekayo ekusebenzeni kobuchopho.
Futhi phakathi kwezinzuzo zezingane:
- Ukuthuthukiswa kwenkumbulo
- Ikhono lokuxazulula izinkinga elandisiwe
- Ukwanda kwamaphuzu ezivivinyo
- Inani labafundi abaya esikoleni liyathuthuka.
- Ukuba nesimo sengqondo esihle
- Ikhono elandisiwe lokuhlala uqaphile futhi ugxile
Izinzuzo zezempilo ze-oats ku-muesli
Isithako esiyinhloko se-muesli yi-oats. Ama-oats awuhlobo lokusanhlamvu olucebile nge-fiber, oluzuzisa kakhulu umzimba wethu. Ama-oats aqukethe uhlobo olukhethekile lwe-fiber encibilikayo ebizwa ngokuthi i-beta-glucan .
Kalula nje, ama-beta-glucan anciphisa inqubo yokugaya ukudla. Lokhu kusho ukuthi uzizwa usuthi ngisho nangemva kokudla okuncane, futhi cishe awuzizwa ulambile. Lokhu kusiza ukulawula ukudla ngokweqile futhi kukusiza ukwehlisa isisindo .
Ama-oats angukudla okucebile ku:
- I-Fiber
- I-Phosphorus
- I-Thiamine
- I-Magnesium
- I-Zinc
I-fiber encibilikayo nengancibiliki kuma-oats inikeza ezinye izinzuzo eziningi emizimbeni yethu. Ukudla ukudla okucebile nge-fiber:
- Kunganciphisa amazinga e-cholesterol embi.
- Kusiza ukulawula amazinga kashukela egazini.
- Kusiza ukugcina isisindo esinempilo.
- Kunciphisa ingozi yezinhlobo ezahlukene zomdlavuza.
- Kunciphisa ingozi yesifo senhliziyo.
- Kuvimbela izinkinga ezifana nokuqunjelwa futhi kulawula ukuhamba kwamathumbu.
- Kunciphisa ingozi yomdlavuza wamathumbu amakhulu.
Izinzuzo Zamantongomane Afakwe Ku-Muesli
Enye into enhle nge-muesli yizinhlobonhlobo zamantongomane. Amantongomane anjenge-almond, ama-cashew, nama-walnut ayinqolobane yezakhamzimba ezinempilo enhliziyweni.
Ake sibheke amakhemikhali anempilo yenhliziyo aqukethwe kula ma-nut kanye nezinzuzo zawo.
| Inhlanganisela | Izinzuzo emzimbeni |
|---|---|
| Amafutha angagcwalisiwe | Lawa abizwa ngokuthi “amafutha amahle.” Asiza ekunciphiseni izinga le-cholesterol embi (i-LDL) emzimbeni. |
| Ama-fatty acid e-Omega-3 | Uhlobo lwe-fatty acid oluzuzisa kakhulu inhliziyo, luvimbela ukushaya kwenhliziyo okungajwayelekile futhi lunciphise ingozi yokuhlaselwa yinhliziyo. |
| I-Vitamin E | Kuyasiza ekuvimbeleni ukunqwabelana kwe-plaque emithanjeni yegazi. Le plaque yiyo ebangela ukuthi imithambo yegazi ivaleke futhi ibangele izifo zenhliziyo. |
| I-L-arginine | Le nhlanganisela isiza ukwandisa ukuguquguquka kwezindonga zemithambo yegazi futhi inciphise ingozi yokuqhekeka kwegazi. |
| Ama-sterol ezitshalo | Esinye isici esibalulekile esisiza ukunciphisa amazinga e-cholesterol emzimbeni. |
Izinto okufanele uziqaphele uma udla i-muesli
Sekuyisikhathi eside sikhuluma ngezinzuzo ze-muesli. Kodwa kukhona olunye uhlangothi okudingeka siluqaphele. Lokho ushukela .
I-muesli epakishwe kahle futhi elungisiwe ingaba noshukela omningi kakhulu. Ngezinye izikhathi, kunoshukela omningi owengeziwe kunalokho esikuqaphelayo. Inkomishi evamile ye-muesli ethengwa esitolo ingaqukatha cishe amagremu angu-26 kashukela. Lokho kungaphezu kwamathisipuni ayisithupha!
Sonke kudingeka siqaphele umonakalo ongabangelwa ukudla ushukela omningi kakhulu.
- Isifo Sikashukela Nokukhuluphala: Ushukela omningi ubangela isifo sikashukela nokukhuluphala ngokweqile.
- Isifo senhliziyo: Ushukela omningi awulungele inhliziyo yethu. Ushukela omningi ungandisa umfutho wegazi futhi ubangele ukuvuvukala okungapheli emzimbeni. Lokhu kwandisa ingozi yesifo senhliziyo.
- Isifo sesibindi esinamafutha: Isibindi sethu siguqula ushukela ngendlela efanayo naleyo esiguqula ngayo utshwala. Ngakho-ke uma kunoshukela omningi kakhulu, isibindi asikwazi ukuwuphatha bese siqala ukuwugcina njengamafutha. Lokhu kuholela esimweni esibizwa ngokuthi 'isifo sesibindi esinamafutha'.
Ucwaningo lweminyaka eyi-15 lubonise ukuthi abantu abadla ama-calories angu-17% kuya kwangu-21% ngosuku avela kushukela babenengozi ephezulu ngo-38% yokufa ngenxa yesifo senhliziyo kunalabo abadla ama-calories angu-8% kuphela ngosuku avela kushukela.
Ngakho-ke, singayiqeda kanjani le nkinga kashukela futhi sithole ubuhle bangempela be-Muesli? Indlela engcono kakhulu ukwenza i-Muesli yethu ekhaya . Ngemuva kwalokho singenza i-Muesli emnandi nenempilo ngaphandle kokufaka ushukela, ngokufaka i-oats esezingeni eliphezulu, imbewu enempilo efana namantongomane esiwathandayo, imbewu ye-chia, imbewu ye-flax, imbewu yethanga, kanye nezithelo ezintsha.
Uma uthenga i-muesli esitolo, kubaluleke kakhulu ukufunda ilebula ngokucophelela bese uhlola inani 'likashukela owengeziwe' .
Umlayezo Wokuya Nawe Ekhaya
- I-Muesli ingaba isidlo sasekuseni esinomsoco kakhulu ngenxa yama-oats ayo, amantongomane kanye nembewu.
- I-fiber equkethwe kuyo iwusizo kakhulu ekulawuleni isisindo, ukwehlisa i-cholesterol, kanye nempilo yenhliziyo.
- I-muesli elungisiwe emakethe ivame ukuba noshukela omningi, okungandisa ingozi yesifo sikashukela, ukukhuluphala ngokweqile kanye nesifo senhliziyo.
- Indlela engcono kakhulu nephephile yokwenza i-muesli yakho ekhaya, usebenzisa izithako ezisezingeni eliphezulu, ngaphandle kokufaka ushukela.
- Uma unenkinga ngokudla kwakho noma izimo ezifana ne-cholesterol, kungcono ukukhuluma nodokotela womndeni wakho (udokotela).
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