Into yokuqala abantu abaningi abayicabangayo futhi bayesabayo lapho bethola ukuthi banesifo sikashukela ukuthi, "O, manje ngeke ngikwazi ukudla ucezu lwesinkwa noma ucezu lwelayisi?" Kodwa lokho akuyona into okufanele uyesabe ngempela. Usengakujabulela ukudla okwenziwe ngokusanhlamvu . Kodwa kunemfihlo eyodwa. Okusho ukuthi, okusanhlamvu okukhethayo kufanele kube "okusanhlamvu okuphelele." Namuhla, sizoxoxa ngokuthi kuyini lokhu okusanhlamvu okuphelele, ukuthi kungani kukuhle kuwe onesifo sikashukela , nokuthi ungakufaka kanjani ekudleni kwakho.
Kungani okusanhlamvu okuphelele kukuhle kangaka kumuntu onesifo sikashukela?
Kalula nje, okusanhlamvu okuphelele kuyi-superfood egcwele ukudla okunempilo. Into eyinhloko equkethwe yi -fiber .
Cabanga ukuthi bekuyoba kuhle kangakanani ukube ukudla okudlayo bekugaywa esiswini sakho bese ushukela okukuwo umuncwa egazini lakho. Yilokho i-fiber esiza ngakho.
- Ukulawulwa Koshukela: I-fibre inciphisa inqubo yokugaya ukudla . Lokhu kunciphisa izinga lokufakwa koshukela egazini lakho. Lokhu kusiza ukulawula ukunyuka okungazelelwe kwamazinga kashukela egazini.
- Ukulawula Isisindo: Ukudla lokhu okusanhlamvu okuphelele kukugcina usuthi isikhathi eside. Ngakho-ke, ukulamba njalo nokudla ngokweqile kuyalawulwa, okusiza nasekulawuleni isisindo sakho .
- Impilo yenhliziyo: Le fibre inganciphisa izinga le-cholesterol embi egazini lakho, okungasiza ekunciphiseni ingozi yesifo senhliziyo .
Indlela engcono kakhulu yokuthola i-fiber ukuyithola ekudleni. Kodwa ngezinye izikhathi ungathatha nezithasiselo ze-fiber ngeseluleko sikadokotela wakho. Kodwa kungakhathaliseki ukuthi wenzani, qala ukudla ukudla okune-fiber kancane kancane. Ngaphandle kwalokho, ungase uzizwe ungakhululekile njengegesi nokuqunjelwa. Futhi, kufanele nakanjani wandise inani lamanzi owaphuzayo .
Ezinye izindlela ezilula zokwengeza okusanhlamvu okuphelele ekudleni kwakho
Lokhu akunzima njengoba ungase ucabange. Ungaqala ngokwenza izinguquko ezincane ekudleni kwakho kwansuku zonke.
- Umehluko omkhulu: Into elula kakhulu ukufaka isinkwa esimhlophe osidlayo esikhundleni sasoUkushintshela kusinkwa sikafulawa i-atta, isinkwa se-kurakkan, noma isinkwa sikakolweni ophelele . Futhi, jwayela ukudla ilayisi elinsundu ne-bran esikhundleni selayisi elimhlophe.
- Ngesobho namasaladi: Zama ukwengeza okusanhlamvu okuncane njengebhali noma i-bulgur esobho lakho, isitshulu, noma isaladi. Kuzonezela ukunambitheka okusha esitsheni.
- Ukudla okwenziwe ekhaya: Uma wenza isinkwa esenziwe ekhaya, ama-muffin, amakhekhe, noma ama-pancake, esikhundleni sokusebenzisa ufulawa wesinkwa esimhlophe, sebenzisa ingxenye yenani likafulawa ophelele, ufulawa we-oat, noma ufulawa we-semolina .
- Ukudla okulula: Esikhundleni sokudla ibhisikidi le-cracker ngesikhathi setiye lasemini, yidla i -popcorn eyenziwe ngaphandle kosawoti nebhotela . I-Popcorn nayo iwukudla okusanhlamvu okuphelele okuhle. I-cereal eyenziwe ngokusanhlamvu okuphelele ngaphandle koshukela owengeziwe nayo iyindlela enhle.
- Zama into entsha: Esikhundleni selayisi, zama ukwengeza into efana ne -quinoa ezitsheni ezithile. Uma uthosa i-shrimp noma inkukhu, zama ukuyigcoba nge-quinoa esikhundleni sesinkwa sesinkwa, imnandi kakhulu.
Ungakhohliswa esitolo esikhulu! Funda ilebula ngokucophelela
Ngezinye izikhathi ukudla esikuthengayo esicabanga ukuthi "okusanhlamvu okuphelele" empeleni kuqukethe ufulawa ocolisisiwe. Ngakho-ke kudingeka uhlole ilebula elisephaketheni ngokucophelela.
| Amagama nezici ezingakhohlisa | Lokho ofuna ukukubona ngempela |
|---|---|
| Kubhalwe ukuthi “kucebile.” Lokhu kusho ukuthi izakhamzimba ezilahlekile kokusanhlamvu ziphinde zengezwa ngokwenziwa. Kodwa akusikho okusanhlamvu okuphelele. | Bheka ilebula ethi " 100% okusanhlamvu okuphelele " noma " 100% okusanhlamvu okuphelele ." |
| Amagama anjengokuthi "okusanhlamvu okuningi" kanye nokuthi "okwenziwe ngokusanhlamvu okuphelele" angase abe nokusanhlamvu okuphelele, kodwa cishe aqukethe ufulawa ocolisisiwe. | Funa igama lokuqala ohlwini lwezithako, njengelithi “Whole Wheat” noma “Whole Oats.” Isithako sokuqala yilesi esiqukethe okuningi. |
| Umbala wokudla. Isibonelo, uma isinkwa sinsundu, kungase kungabi ngoba senziwe ngokusanhlamvu okuphelele. Kungase kube ngoba kufakwe okuthile okufana nama-molasses. | Ungahluleli nje ngombala, qiniseka ukuthi uyayifunda uhlu lwezithako. |
Noma ngabe kumnandi, kufanele udle okungakanani?
Nakuba okusanhlamvu okuphelele kuhle empilweni yakho , akuwona umqondo omuhle ukudla okuningi kakhulu. Kuqukethe nama-carbohydrate. Inani ongalidla lizoncika ekutheni amazinga kashukela egazini lakho alawulwa kahle kangakanani.
Ngokuvamile, isiqondiso esihle ukufaka cishe iziphako ezintathu zokusanhlamvu okuphelele ngosuku.
Kuyini ukuphakelwa okukodwa?
- 1/2 indebe yelayisi eliphekiwe
- 1/2 indebe ye-oats ephekiwe (i-oatmeal)
- Isinkwa esiphelele (ucezu olulodwa)
- 1/2 indebe ye-pasta kakolweni ephekiwe
Uma unemibuzo ngalokhu, buza udokotela wakho noma isazi sokudla okunempilo. Bangakusiza ukuthi udale uhlelo lokudla olufanelana nezintandokazi zakho kanye nesimo sakho sempilo.
Uyini umehluko wangempela phakathi kokusanhlamvu okuphelele nokusanhlamvu okucolisisiwe?
Kungani irayisi elinsundu lingcono kunelayisi elimhlophe? Kungani ufulawa we-atta ungcono kunofulawa wesinkwa esimhlophe? Isizathu salokhu yindlela okusanhlamvu okucutshungulwa ngayo.
Kunezingxenye ezintathu eziyinhloko kunoma yikuphi okusanhlamvu:
1. I-Bran: Lolu ungqimba lwangaphandle oluvikelayo lokusanhlamvu. Luqukethe i-fiber eningi, ama-antioxidants , amavithamini B , kanye namaminerali.
2. Ingxenye enesitashi (i-Endosperm): Lena yingxenye enkulu kunazo zonke, enesitashi phakathi nendawo. Iqukethe ama-carbohydrate amaningi.
3. Igciwane: Lena yingxenye encane ngaphakathi kokusanhlamvu. Lena yingxenye lapho okusanhlamvu kuhluma khona. Kucebile ngamavithamini, amaminerali, namafutha anempilo.
Okusanhlamvu okuphelele yizinhlamvu ezidliwa njengoba zinjalo, ngaphandle kokususa zonke izingxenye ezintathu. Yingakho zinomsoco kakhulu. Izibonelo zalokhu zifaka phakathi irayisi le-bran, ufulawa we-atta, i-oats, kanye ne-buckwheat.
Okusanhlamvu OkucwengisisiweLokhu kusho ukuthi izingxenye ezimbili ezinempilo kakhulu zokusanhlamvu, i-bran kanye ne-germ, ziyasuswa, kusale ingxenye ephakathi enesitashi kuphela (i-endosperm). Lena yindlela irayisi elimhlophe kanye nofulawa wesinkwa esimhlophe okwenziwa ngayo. Ngenxa yalokho, azinawo umsoco oningi kanye nezinye izakhamzimba eziningi.
Umlayezo Wokuya Nawe Ekhaya
- Akudingeki uyeke ngokuphelele ukudla okusanhlamvu okufana nesinkwa nelayisi ngoba nje unesifo sikashukela. Into ebalulekile ukukhetha uhlobo olufanele, okungukudla okusanhlamvu okuphelele .
- I-fibre ekusanhlamvu okuphelele inciphisa izinga lokufakwa ushukela egazini, isiza ekulawuleni isisindo, futhi ilungele impilo yenhliziyo.
- Uma uthenga okuthile esitolo, ungakhohliswa "uhlamvu oluningi" noma umbala onsundu. Bheka "uhlamvu oluphelele" olubhalwe kuqala ohlwini lwezithako.
- Nakuba kukuhle empilweni yakho, qaphela inani olidlayo. Kunconywa ukudla cishe kathathu ngosuku.
- Xoxa nodokotela wakho nganoma yiziphi izinkinga onazo ngokudla kwakho.
Isifo sikashukela, okusanhlamvu okuphelele, okusanhlamvu okuphelele, isifo sikashukela sohlobo 2, ukudla okunomsoco, irayisi elinsundu, ukudla okunempilo
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