Ingabe unesifo sikashukela? Khona-ke kumelwe uqaphele kakhulu ngalokho okudlayo nokuphuzayo, akunjalo? Ngezinye izikhathi ungase uzibuze ukuthi yini enye ongayidla ngaphandle kwelayisi nesinkwa osidla nsuku zonke. Namuhla sikhuluma ngokusanhlamvu okungaba kubaluleke kakhulu kubantu abanjalo, futhi kunomsoco kakhulu. Lokho kungamabele. Ake sibone ukuthi amabele alungele ngempela umuntu onesifo sikashukela noma cha.
Iyini le millet?
I-sorghum yisitshalo esidala kakhulu kunalokho esikucabangayo, njengoba sitshalwe e-Asia nase-Afrika izinkulungwane zeminyaka. Eqinisweni, i-sorghum yigama elivamile lezinhlobo eziningana zezitshalo ezingaphansi kweqembu lotshani futhi ezinembewu encane. Ezweni lakithi, sonke siyazi igama elithi "sorghum". Enye yezinzuzo ezinkulu zalokhu ukuthi ingamelana nezimo zezulu ezomile njengesomiso futhi ikhule kahle.
Njenge-'Quinoa', esidume kakhulu njengokudla okunempilo kulezi zinsuku, i-kurakkan nayo iwukudla okunomsoco ophezulu kakhulu. Yingakho abanye abantu beyibiza ngokuthi "i-quinoa entsha".
Ziyini izithako zokudla ezitholakala kuma-chickpeas?
Uma kuqhathaniswa nokusanhlamvu esivame ukukudla, njengokolweni, ilayisi, nommbila, amabele anomsoco kakhulu. Aphinde abe nezakhiwo eziningana ezikhethekile ezibalulekile kubantu abanesifo sikashukela.
| Ingxenye yezakhamzimba | Kubaluleke kangakanani kushukela? |
|---|---|
| I-Fiber | Kunciphisa ukugaya ukudla futhi kulawula ukunyuka okungazelelwe kwamazinga kashukela egazini. Kuphinde kusize ekulawuleni isisindo. |
| Amaprotheni | Kusiza ukugcina imisipha iphilile. Kusiza ukulawula ukudla ngokweqile ngoba kukwenza uzizwe usuthi ngisho nangemva kokudla okuncane. |
| Amavithamini namaminerali | Kubalulekile ekusebenzeni komzimba wonke kanye nempilo. |
| Ama-Antioxidant | Zisiza ekuvimbeleni ukulimala kwamangqamuzana omzimba. Lokhu kubalulekile ekunciphiseni izinkinga ezibangelwa izifo ezifana nesifo sikashukela. |
Ngaphezu kwakho konke lokhu, kukhona okunye okubalulekile nge-kurakkan. Okusho ukuthi, azina-gluten . Lokhu kusho ukuthi ngisho nabantu abane-gluten allergies bangazidla ngaphandle kokwesaba.
Kalula nje, i-kurakkan ukudla okunenkomba ye-glycemic ephansi (GI). Lokhu kusho ukuthi uma udla, izinga likashukela egazini lakho alikhuphuki ngokuzumayo nangokushesha. Kunalokho, likhuphuka kancane kancane. Lokhu kuhle kakhulu kumuntu onesifo sikashukela.
I-Kurakkan ithinta kanjani amazinga kashukela egazini?
Okusanhlamvu okuphelele kungokusanhlamvu okuphelele . Lokho kusho ukuthi izingqimba zangaphandle ezinempilo zokusanhlamvu, i-bran kanye ne-germ, azikasuswa. Uma sidla isinkwa esimhlophe nelayisi elimhlophe, sidla okusanhlamvu okucolisisiwe okususwe lezo zingxenye ezinempilo.
Okusanhlamvu okuphelele kuthatha isikhathi eside ukuze umzimba ugaye, yingakho kungabangela ukwanda okungazelelwe kwamazinga kashukela egazini.
Kunezinhlobo eziningana ze-kurakkan.
Nakuba sikhulume ngamabele, kunezinye izinhlobo eziningana zokusanhlamvu ezikulesi sigaba.
- I-Finger Millet: Lena yi-millet sonke esiyaziyo.
- I-Foxtail Millet: Lokhu kubizwa ngokuthi irayisi lotshani.
- I-Pearl Millet: Lokhu kubizwa ngokuthi i-pearl millet.
- I-Little Millet: Lezi azivamile ezweni lakithi.
Nakuba ucwaningo ngalokhu lusalinganiselwe, idatha yamanje iphakamisa ukuthi ukudla ama-blueberry kungasiza ekugcineni amazinga kashukela egazini azinzile futhi kuvimbele ukwanda okungazelelwe koshukela egazini ngemva kokudla.
Esifundweni esikhethekile nge -foxtail millet , abantu abanesifo sikashukela sohlobo lwesibili banikezwa ukudla okukhethekile okuqukethe i-foxtail millet. Ngenxa yalokho, amazinga abo kashukela egazini, amazinga e-insulin, amazinga e-cholesterol kanye namazinga e-triglyceride ehlile. Olunye ucwaningo luthole ukuthi ukudla i-foxtail millet esikhundleni selayisi njengesidlo sasekuseni kunciphisa ukwanda kwamazinga kashukela egazini ngemva kokudla.
Ubufakazi bezinye izinhlobo zokusanhlamvu okuphelele abukacaci kahle. Kodwa ngokuvamile, kusobala ukuthi lokhu okusanhlamvu kuphakamisa amazinga kashukela egazini kancane kakhulu kunemikhiqizo ehlungiwe njengesinkwa esimhlophe, i-pasta, nelayisi elimhlophe. Ngakho-ke, kungaba yindlela enhle kumuntu ophethe isifo sikashukela.
Ungayifaka kanjani i-turmeric ekudleni kwakho?
I-Kurakkan manje isitholakala kalula kunoma yisiphi isitolo esikhulu noma esitolo sokudla okunempilo. Kunezindlela eziningana zokuzifaka ekudleni kwakho ngendlela emnandi kakhulu.
Ngaphambi kokupheka i-kurakkan, engeza uwoyela omncane kakhukhunathi noma uwoyela wemifino epanini bese uwuthosa cishe imizuzu emi-3. Bese ufaka izinkomishi ezimbili nengxenye zamanzi abilayo enkomishini eyodwa ye-kurakkan bese upheka cishe imizuzu engama-25-30.
Izindlela zokuyifaka ekudleni kwakho:
- Ungenza iphalishi le-kurakkan njengesidlo sasekuseni.
- Ufulawa weKurakkan, othandwa kakhulu ezweni lethu, ungasetshenziswa ukwenza izinto ezifana ne-rotis, i-pittu, lezo, kanye ne-indiappa . Ufulawa weKurakkan ungasetshenziswa esikhundleni sofulawa wesinkwa lapho kwenziwa imikhiqizo yokubhaka njengesinkwa namakhekhe.
- Esikhundleni selayisi , ungayilungisa njenge-rice pudding bese uyidla ne-curry yakho.
- Uma wenza imifino egcwala, ungasebenzisa i-kurakkan njengokugcwalisa.
Okubalulekile: Khuluma nodokotela wakho.
Nakuba i-kurakkan iwukudla okunomsoco, uma ungumuntu othola ukwelashwa kwesifo sikashukela, kubalulekile ukukhuluma nodokotela wakho noma isazi sokudla ngaphambi kokwenza noma yiziphi izinguquko ezinkulu ekudleni kwakho. Bazokwazi ukukweluleka ngokuthi kufanele udle malini, ngokusekelwe esimweni sakho sempilo.
Umlayezo Wokuya Nawe Ekhaya
- I-Millet iyinhlamvu ephelele enomsoco ecebile nge-fiber, amaprotheni, amavithamini kanye namaminerali.
- Inkomba yayo ephansi ye-glycemic (GI) ivimbela ukwanda okungazelelwe kwamazinga kashukela egazini uma idliwa, okusiza ukulawula isifo sikashukela.
- Ukudla okusanhlamvu okuphelele esikhundleni sokudla okucolisisiwe njengelayisi elimhlophe nesinkwa kungaba yindlela enhle yokukwenza.
- Ungalungisa izitsha ezahlukahlukene ezimnandi njenge-roti, i-pittu, ne-kanda ngofulawa we-kurakkan.
- Njengomuntu onesifo sikashukela, kubaluleke kakhulu ukuthi uhlale uthintana nodokotela wakho ngaphambi kokushintsha ukudla kwakho.
💬 Comments (0)
Awekho amazwana athunyelwe okwamanje. Faka amazwana akho lapha okokuqala ngqa.
Engeza amazwana akho