Okusanhlamvu okuphelele kunomsoco kanye nengxenye ebalulekile yokudla komuntu. Uma izinhlamvu zalezi zinhlamvu zingashintshwa, zizogcina izingxenye eziningi ezikhona kubalulekile ekudleni kwethu. Njengamanje singathola izinhlobonhlobo zalolu hlobo lokusanhlamvu ezitolo zethu, kunamafomethi amaningi amelela le ngxenye ebalulekile njengesithako.
Uma ungumdlali noma ulandela ukudla okwehlisa isisindo, okusanhlamvu kungangeniswa njengento ebalulekile, njengoba benza umthelela obaluleke kakhulu wokuhlela i-caloric metabolism yosuku. Sizocacisa ukuthi kungani zibaluleke kangaka nokuthi yiziphi izinzuzo ezinazo ngempilo yethu.
Yiziphi izici zezinhlamvu eziphelele?
Isici esiyinhloko salokhu okusanhlamvu ukuthi kuhlanzekile. Inazo zonke izingxenye zayo eziphelele, njenge-bran, igciwane, kanye ne-endosperm. Okusanhlamvu okungahlanganisiwe kuye kwacwengwa ngesikhathi sokucubungula futhi ezinye zezingxenye zawo zisusiwe. Ngakho-ke, okusanhlamvu okuphelele kugcina izithako zabo kahle kakhulu futhi kuqukethe izakhi eziningi ezengeziwe.
Lokhu kudla kunezimfanelo eziningi futhi nakuba ukwakheka kwakho okuningi kungama-carbohydrate, zisasebenza ngempumelelo ekudleni kokulahlekelwa isisindo. Angafakwa kunoma yikuphi ukudla, ukuwahlanganisa nokunye ukudla okunempilo ngokulinganayo.
Kungani kungcono ukudla okusanhlamvu okuphelele komzimba wethu?
Njengoba sesike sabuyekeza, konke okusanhlamvu kunempilo kakhulu ngoba imbewu yayo iphelele futhi ayishintshiweNgakho-ke, igcina izakhi zayo, amavithamini namaminerali kangcono kakhulu. Yini esingayibuyekeza mayelana nezingxenye zalokhu okusanhlamvu?
- I-bran ingxenye engaphandle yokusanhlamvu. leyo equkethe inani elikhulu le-fiber, amaprotheni athile kanye novithamini B.
- I-endosperm yenza iningi lokusanhlamvu okuphelele, nelinye inani elincane lamavithamini namaminerali. Amaprotheni kanye nesitashi.
- Igciwane liyindawo encane yokusanhlamvu, i-nucleus. Kulapho kutholakala khona amafutha anempilo, amavithamini B no-E, namaminerali.
Kuhlale kunconywa ukuthatha igciwane lokusanhlamvu okuhambisanayo, isibonelo, igciwane likakolweni. Lokhu kungenxa yokuthi le ngxenye inomsoco kakhulu njengoba iqukethe ama-fatty acids abalulekile kanye nomthombo omkhulu wevithamini E.
Kufanele uqaphele ngezinkwa noma eminye imikhiqizo ethengiswa njengezinhlamvu. Baqamba amanga ngobuhle babo, ngoba benziwa ngofulawa omhlophe kanye ne-fiber, kodwa ngaphandle kwegciwane.
Ukuqhathanisa okusanhlamvu noma okusanhlamvu okucolisisiwe, Kufanele siqaphele ukuthi lezi zicutshunguliwe, ngakho ingxenye noma wonke amagciwane kanye ne-bran kususiwe. Aye ashiywa nengxenye ye-endosperm ngakho-ke kakade aqukethe i-fiber nezakhamzimba ezincane kakhulu.
Izikhathi eziningi, lezi okusanhlamvu balahlekelwa amavithamini namaminerali abo amaningi ngesikhathi sokucwengwa, ngakho-ke akumangazi ukuthola ukungezwa "kwamavithamini namaminerali" kumalebula abo.
Yiziphi izinhlamvu eziphelele esingazithola?
- Ufulawa kakolweni kanye nokuphuma kwawo, njenge-pasta noma isinkwa sikakolweni.
- Ummbila wonke noma ama-popcorn.
- chia.
- Ifilakisi.
- I-Rye ne-Buckwheat.
- Ama-cornflakes.
- Irayisi elinsundu noma irayisi lasendle.
- I-Quinoa.
- I-couscous kakolweni.
- Isi-Bulgur.
- I-Amaranth.
- Isipelingi.
Yiziphi okusanhlamvu okucolisisiwe esingazithola?
- Ufulawa omhlophe nakho konke okuphuma kuwo, njengesinkwa ne-pasta.
- I-Avena elicwengiwe futhi linoshukela.
- I-couscous noma i-bulgur.
- Irayisi elimhlophe.
Yiziphi izinzuzo zokusanhlamvu okuphelele?
- Kungumthombo omkhulu wama-carbohydrate kodwa kulokhu njengoba imuncwa kancane kancane Bazonikeza amandla usuku lonke.
- Aqukethe i-fiber eningi futhi lokho kuzonikeza ukusutha okukhulu kwendlala, kusize ukwehlisa isisindo. Ngenxa yalesi sici bazosiza futhi a ukugaya okungcono.
- ngcono izinga likashukela kanye ne-cholesterol yegazi. Ingabe abalawuli besistimu yenhliziyo futhi usize ukumuncwa kwe-cholesterol embi.
- Vimbela isifo senhliziyo, ngenxa yenzuzo yesimiso senhliziyo nemithambo yegazi.
- wakhe umthombo omkhulu we-Vitamin B, umnikelo obalulekile wokulawula imetabolism.
- Siza ukuvimbela umdlavuza we-colorectal.
Kungakanani okusanhlamvu okufanele sikudle ngosuku?
Indlela yokuwadla ilula kakhulu, angashintshaniswa nokusanhlamvu okungahlanganisiwe. Okuhle wukuthatha okungenani ukudla okukodwa kwansuku zonke.
- Njengobuningi, kunconywa ukuthi ingxenye yesine yepuleti okumele kudliwe kuqukethe okungenani ukuphakelwa okukodwa kokusanhlamvu.
- Njengesibonelo, ukuphakelwa noma okulingana nenkomishi engu-½ yerayisi, iquinoa, i-pasta kakolweni ophelele, ummbila, i-oatmeal noma izingcezu ezi-2 zesinkwa sikakolweni singahlanganiswa esitsheni ngasinye.
- Kumele kuqashelwe ukuthi uma sesivele sithatha le ngxenye yama-carbohydrate, kufanele siyinxephezele futhi sidle imifino eminingi, kodwa singayixubani nezinye. ama-carbohydrate njengamazambane.
- Izisekelo ze-pizza zingenziwa ngofulawa kakolweni ophelele, njenge-pasta, ngeke ubone umehluko ekunambithekeni. Ungakwenza futhi ngamakhekhe okuzenzela, isibonelo, singenza amaqebelengwane noma ama-muffin ngalolu hlobo lukafulawa.