Abantu abaningi kulezi zinsuku bacabanga kabili ngokudla ukolweni. Abanye bathi ukolweni ubanga ukungezwani komzimba, kanti abanye bathi ubanga izifo ezifana ne-Celiac. Ngesikhathi esifanayo, sizwile nokuthi ukolweni unezinzuzo eziningi zokudla okunempilo. Ngakho-ke iyini indaba yangempela? Ingabe ukolweni ulungele imizimba yethu? Ingabe mubi? Ake sixoxe ngalokhu ngokucacile nangokulula.
Calculate the number of calories needed per day to lose, gain or maintain weight
Kuyini lokhu kukolweni?
Kalula nje, ukolweni uhlobo lokusanhlamvu. Kunezinhlobo ezimbili eziyinhloko zikakolweni emhlabeni. Olunye ukolweni esivame ukulisebenzisa ukwenza isinkwa. Olunye uhlobo olubizwa ngokuthi 'iDurum', olusetshenziselwa ukwenza izinto ezifana ne-pasta nama-noodle.
Ufulawa kakolweni uyisithako esiyinhloko ekudleni okuningi esikudlayo. Cabanga nje ngokuthi zingaki izinto esizenzayo ngofulawa kakolweni, njengesinkwa, i-pasta, ama-noodle, amakhekhe, amabhisikidi, kanye ne-rotis.
Ubani ongaba nomzimba ongezwani nokolweni?
Uma kukhulunywa ngokolweni, igama elilodwa cishe wonke umuntu alisebenzisayo yi -gluten . I-Gluten uhlobo lweprotheni olutholakala kukolweni. Abanye abantu banenkinga yokugaya le protheni ye-gluten, engabangela imiphumela emibi. Kodwa into ebaluleke kakhulu okufanele uyikhumbule ukuthi iningi labantu emhlabeni lingadla ukudla okuqukethe i-gluten ngaphandle kwezinkinga.
Kunezimo eziningana eziyinhloko lapho ukolweni ungabangela izinkinga:
1. Isifo se-Celiac: Lesi yisimo sokuzivikela komzimba . Lokhu kusho ukuthi uma umuntu onalesi sifo edla i-gluten, amasosha omzimba wakhe aqala ukuhlasela amathumbu akhe amancane. Ngokuhamba kwesikhathi, lokhu kulimaza izindonga zamathumbu amancane futhi kunciphisa ikhono lomzimba lokumunca izakhamzimba ekudleni.
2. Ukungezwani nokolweni: Lokhu kuyinto evamile yokungezwani nokudla. Njengoba nje abanye abantu beba nokungezwani nokudla kwamakinati noma ama-shrimp. Lokhu kuvame kakhulu ezinganeni ezincane kunabantu abadala.
3. Ukuzwela kwe-gluten okungeyona i-celiac: Lesi yisenzakalo esisha kakhulu. Abanye abantu bakhala ngezimpawu ezifana nekhanda elibuhlungu, ukukhathala, kanye nobuhlungu bemisipha ngemva kokudla ukolweni. Kodwa-ke, uma behlolwa, abanaso isifo se-celiac noma ukungezwani nokolweni.
Uma uzwa ubuhlungu besisu, ukuqubuka kwesikhumba, noma ezinye izimpawu ezingavamile ngemva kokudla ukolweni, ungayeki ukudla ukolweni ngokuphazima kweso. Into engcono kakhulu ongayenza ukubona udokotela womndeni wakho ukuze uthole imbangela eqondile.
Kungani wonke umuntu ethi 'okusanhlamvu okuphelele' kuhle?
Cishe uke wezwa igama elithi "okusanhlamvu okuphelele." Cishe uke wabona isinkwa sikakolweni okuphelele eduze kwesinkwa esimhlophe esitolo esikhulu. Kungani lokhu okusanhlamvu okuphelele kukuhle kangaka?
Cabanga ngohlamvu lukakolweni. Lunezingxenye ezintathu eziyinhloko:
- Igatsha: Lolu ungqimba oluvikelayo lwangaphandle lwe-kernel. Luqukethe i-fiber eningi, amavithamini B, ama-antioxidants, kanye namaminerali.
- Igciwane: Lena yingqikithi yembewu. Iqukethe izakhamzimba ezidingekayo ukuze kukhule isitshalo esisha. Iphinde igcwele amavithamini, amaminerali kanye namaprotheni.
- I-Endosperm: Lena yingxenye enkulu kunazo zonke enesitashi phakathi kwembewu.
Ufulawa omhlophe esiwuthenga esitolo wenziwa ngokususa izingxenye ezimbili ezibaluleke kakhulu zohlamvu lukakolweni, i-bran kanye ne-germ . Okusele yingxenye ephakathi, okuyisitashi nje. Lokho kusho ukuthi izakhamzimba eziningi ezibalulekile ziyachithwa.
Kodwa ufulawa kakolweni ophelele wenziwa ngokugaya zonke lezi zingxenye ezintathu ndawonye. Yingakho unomsoco kangaka.
Ziyini izinzuzo zezempilo zikakolweni ophelele?
Ukolweni ophelele awuyona nje i-carbohydrate. Uyinhlanganisela yezakhamzimba eziningi ezibalulekile emzimbeni wethu. Ake sibone ukuthi yiziphi lezo zinzuzo.
| Isigaba sezakhamzimba / inzuzo | Izinzuzo emzimbeni |
|---|---|
| Ama-carbohydrate | Lona umthombo oyinhloko wamandla emzimbeni. Ama-carbohydrate asinika amandla okugijima, ukugxuma, ukusebenza, ngisho nokucabanga. |
| I-Fiber | Lokhu kuyinto enhle kakhulu. Kulawula amazinga kashukela egazini, kwehlisa i-cholesterol, kuvimbela ukuqunjelwa, kusiza ekulawuleni isisindo ngokwenza uzizwe usuthi. Kuphinde kusize ekunciphiseni ingozi yomdlavuza wamathumbu amakhulu. |
| Amaprotheni | Wonke amaseli emzimbeni wethu adinga amaprotheni. Amaprotheni ayadingeka ukuze kwakhiwe yonke into kusukela emisipheni kuya esikhumbeni kuya ezinweleni. |
| Amaminerali | Ukolweni ophelele uqukethe amaminerali amaningi, njengensimbi, i-magnesium, i-zinc, ne-selenium. Lokhu kubalulekile emathanjeni aqinile, ekusebenzeni kwama-enzyme, kanye nokugcina ibhalansi emzimbeni. |
| Ama-Antioxidant | Lokhu kuvimbela ukulimala kwamangqamuzana omzimba. Ikakhulukazi, ama-antioxidants i-lutein ne-zeaxanthin atholakala ku-wheat germ alungele kakhulu impilo yamehlo. Asiza ekuvimbeleni ama-cataract kanye nokulahlekelwa umbono okuhlobene nokuguga. |
Ngakho-ke kufanele ngenzeni?
Sekukonke, uma ungenazo izinkinga ezithile zempilo ezihlobene nokolweni, ukolweni uyinto enhle ongayifaka ekudleni kwakho. Kodwa kufanele ukhethe ngokuhlakanipha.
- Khetha isinkwa sikakolweni ophelele onsundu esikhundleni sesinkwa esimhlophe.
- Yenza izinto ezifana ne-roti ne-pitta ekhaya usebenzisa izinto ezifana nofulawa we-atta nofulawa we-bran.
- Uma uthenga okuthile esitolo, bheka ilebula ethi "100% Wheat Whole" noma "wheat whole."
- Kukhona nezinto ezifana ne-pasta yokusanhlamvu okuphelele kanye nama-noodle emakethe manje.
Into ebaluleke kakhulu ukugcina ukudla okulinganiselayo. Ungafaki ukolweni kuphela, kodwa nezinhlobonhlobo zokusanhlamvu, imifino, izithelo, kanye nemithombo emihle yamaprotheni ekudleni kwakho.
Umlayezo Wokuya Nawe Ekhaya
- Iningi labantu lingadla ukudla okuqukethe ukolweni kanye ne-gluten ngaphandle kwezinkinga.
- Ukuze uthole ukudla okunomsoco okuningi kukolweni, khetha njalo ukudla okwenziwe ngokolweni ophelele esikhundleni salokho okwenziwe ngofulawa omhlophe.
- Ukolweni ophelele unikeza amandla, i-fiber, amavithamini, namaminerali, okungasiza ekulawuleni isisindo, ukunciphisa ingozi yesifo senhliziyo, nokusekela impilo yokugaya ukudla.
- Uma uzwa ukungakhululeki lapho udla ukolweni, kubaluleke kakhulu ukubonisana nodokotela wakho ukuze uthole iseluleko nokuhlolwa okufanele , kunokushintsha ukudla kwakho ngokusekelwe ekuqageleni.
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