Ingabe ungumthandi we-pasta? Cishe uke wabona iphakethe le-pasta elinsundu eduze kwephakethe le-pasta elimhlophe elivamile esitolo esikhulu. Ungase uzibuze, "Uyini umehluko?" Empeleni, i-pasta elinsundu linempilo kakhulu futhi linomsoco. Namuhla, ake sixoxe ngokuthi kungani kufanele ukhethe i-pasta enokolweni oluphelele kune-pasta emhlophe.
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Okokuqala, ake sibone, ziyini lezi 'zinhlamvu eziphelele'?
Kulula kakhulu ukukuqonda lokhu. Cabanga nganoma yiluphi uhlamvu, isibonelo uhlamvu lukakolweni. Lunezingxenye ezintathu eziyinhloko.
1. I-Bran: Lolu ungqimba lwangaphandle oluvikelayo lokusanhlamvu, olucebile nge-fiber, amavithamini, kanye namaminerali.
2. Igciwane: Lena yingxenye encane yokusanhlamvu esiza ukuthi ihlume futhi icebile ngezakhamzimba. Iqukethe amavithamini B, ivithamini E, namafutha anempilo.
3. I-Endosperm: Lena yingxenye enkulu kakhulu yokusanhlamvu. Iqukethe kakhulu ama-carbohydrate, okuyisitashi.
Manje bheka, isinkwa esimhlophe esivamile, i-pasta emhlophe, nelayisi elimhlophe esilidlayo kwenziwa ngokususa izingxenye eziwusizo kakhulu zokusanhlamvu okuthiwa i-bran kanye ne-germ . Okusele nje yingxenye yesitashi (i-endosperm) . Yilokhu esikubiza ngokuthi 'okusanhlamvu okucolisisiwe' . Kule nqubo, izakhamzimba eziningi ezibaluleke kakhulu kokusanhlamvu ziyalahleka.
Ngezinye izikhathi, ezinye zezakhamzimba ezilahlekile ngale ndlela ziphinde zengezwe ngokwenziwa. Yilokho esikubiza ngokuthi 'okucebile' . Kodwa akungezi konke okulahlekile.
Ngakho-ke kusho ukuthini ukuthi 'okusanhlamvu okuphelele' ? Kusho ukudla okwenziwe ngofulawa ofanayo ngaphandle kokususa zonke izingxenye ezintathu ezishiwo ngenhla, okungukuthi i-bran, i-germ, kanye ne-endosperm. Ngakho-ke, imizimba yethu ithola inani eliphezulu lokudla okunempilo.
Yiziphi izinzuzo zokudla i-pasta equkethe okusanhlamvu okuphelele?
Ukukhetha i-pasta yokusanhlamvu okuphelele esikhundleni se-pasta yakho evamile kunezinzuzo eziningi zempilo kunalokho ongase ukucabange. Ake sibheke ngayinye.
| Inzuzo / Umkhakha Othintekile | Okuhle okwenzekayo kanye nencazelo |
|---|---|
| Impilo Yenhliziyo | Izifundo zikhombisile ukuthi ukudla okusanhlamvu okugcwele njalo kunganciphisa ingozi yesifo senhliziyo ngo-20-30%. Kunciphisa amazinga e-cholesterol 'embi', noma i-LDL, emzimbeni, kanye ne-cholesterol ephelele kanye nama-triglycerides, uhlobo lwamafutha egazini. |
| Impilo Yokugaya Ukudla | Okuqukethwe okuphezulu kwefayibha kulokhu kudla kuvimbela ukuqunjelwa, kulawula ukusebenza kwamathumbu, futhi kusiza ekunciphiseni ukuvuvukala emathunjini. Lokhu kunciphisa ingozi yokuthola izimo ezifana nesifo se-diverticular . |
| Ukuvimbela Isifo Sikashukela | Okusanhlamvu okuphelele kungama-carbohydrate ayinkimbinkimbi. Ngakho-ke, kuthatha isikhathi eside ukugaya. Inzuzo yalokhu ukuthi yehlisa izinga lokufakwa ushukela egazini. Lokhu kuvimbela ukwanda okungazelelwe kwamazinga kashukela egazini (ukwanda kukashukela egazini). Ingozi yokuthola isifo sikashukela sohlobo lwesibili ingancishiswa cishe ngo-30%. |
| Ukuphathwa Kwesisindo | Ngenxa yokuthi zicebile nge-fiber, noma ngabe udla okuncane kwalokhu, uzozizwa ugcwele ngokushesha. Ngakho-ke, inani lokudla esikudlayo liyalawulwa. Ukuqongelela okungadingekile kwama-calories emzimbeni kuyancishiswa. Kodwa khumbula, awukwazi ukwehlisa isisindo ngokudla lokhu wedwa, lokhu kuyingxenye nje yokudla okulinganiselayo. |
| Ukunciphisa ingozi yomdlavuza (Ukuvimbela Umdlavuza) | Ngokusho kocwaningo oluthile, abantu abadla okusanhlamvu okuphelele ngokwanele banengozi ephansi ngo-21% yokuthola umdlavuza we-colonectal . Kukholelwa futhi ukuthi bayasiza ekuvikeleni eminye imidlavuza yendlela yokugaya ukudla. |
Yiziphi izakhamzimba ezengeziwe kulokhu kudla?
Okusanhlamvu okuphelele kuyinqolobane yamavithamini namaminerali. Nakhu okutholayo:
- Amaprotheni
- Ama-antioxidants - avimbela ukulimala kwamangqamuzana omzimba
- Insimbi
- I-Zinc
- Izinhlobo zeVithamini B
- I-Folic Acid
- I-Magnesium
- I-Selenium
Zonke lezi zakhamzimba zisiza ukuqinisa amasosha omzimba wakho, ukugcina amathambo ephilile, nokugcina umzimba wakho usebenza kahle.
Cabanga ngalezi zinto ngaphambi kokuthenga
Ukuthi into ethile ibhalwe ngokuthi 'okusanhlamvu okuphelele' akusho ukuthi inempilo engu-100%. Ngezinye izikhathi abakhiqizi banezela ushukela, usawoti, kanye nezilondolozi ezengeziwe ukuze bathuthukise ukunambitheka. Yingakho kubalulekile ukufunda uhlu lwezithako ngaphambi kokuthenga okuthile.
Uma okungenani ingxenye yokusanhlamvu esikudlayo ngosuku kungamabele aphelele, kuwukutshala imali okuhle empilweni yethu.
Lokho kusho ukuthi, uma udla izingcezu ezine zesinkwa ngosuku, kungaba kuhle uma okungenani ezimbili zazo zifana nesinkwa se-kurakkan, isinkwa se-atta piti, njll. Kuyafana nokukhetha i-pasta ensundu enokolweni esikhundleni se-pasta emhlophe lapho udla i-pasta.
Umlayezo Wokuya Nawe Ekhaya
- Esikhundleni sesinkwa sakho esivamile esimhlophe, i-pasta emhlophe, nelayisi elimhlophe, zama ukukhetha ezinye izindlela zabo 'zokudla okusanhlamvu okuphelele', njenge-pasta ensundu, isinkwa sikakolweni ophelele, kanye nelayisi elinsundu eline-bran.
- Okuqukethwe okuphezulu kwe-fiber kulokhu kudla kuhle kakhulu empilweni yamathumbu akho, impilo yenhliziyo, ukuphathwa kwesifo sikashukela, kanye nokulawulwa kwesisindo.
- Ngisho noma inelebula elithi 'okusanhlamvu okuphelele', qiniseka ukuthi uyayifunda uhlu lwezithako ukuze uqaphele inani likashukela nosawoti owengeziwe.
- Ukudla lokhu kukodwa ngeke kwelaphe zonke izifo noma kukusize wehlise isisindo. Kumane kuyingxenye ebalulekile yokudla okulinganiselayo .
- Uma unenkinga ngokudla kwakho noma ngesimo sempilo yakho, kungcono ukukhuluma nodokotela womndeni wakho ngakho bese ucela iseluleko.
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