7 okusanhlamvu, okuzohlomula ngaphezu kokunye

Izibalo ezidumazayo zikhombisa ukuthi ngaphezu kwengxenye yabo bonke abantu abafayo emhlabeni bahlobene nokudla okunomsoco ngoba sidla usawoti omningi ngezinhlamvu nezithelo ezincane kakhulu.

Futhi uma usawoti nezithelo konke kucacile (inani lokuqala - ukunciphisa inani lokukhuphuka kwesibili), okubandakanya okusanhlamvu okusanhlamvu okuphelele, kufanele ukubhekwe kabanzi.

TOP 7 izitsha zokusanhlamvu okusanhlamvu okuphelele

1. I-Buckwheat

7 okusanhlamvu, okuzohlomula ngaphezu kokunye

I-Buckwheat iqukethe amaprotheni, amafutha angama-unsaturated, i-calcium ne-zinc, namavithamini A, B, E no-PP. Kunezinhlobo ezimbili ze-buckwheat: unground (okusanhlamvu okuphelele) kanye (nengxenyana encane yokusanhlamvu). IBuckwheat ngumkhiqizo omuhle kakhulu wokudla: amafutha aphansi kanye no-100 amagremu womkhiqizo aqukethe i-313 Kcal. I-Krupa inezakhiwo ze-antioxidant. Ngokocwaningo, isikhungo sikaZwelonke semininingwane ye-biotechnology (MD, USA), ibuckwheat ivuselela i-peristalsis, inciphisa i-cholesterol, ingozi yesifo sikashukela, kanye nomfutho wegazi ophezulu.

Okunye ukuhlanganiswa kugcinwa nokunye okusanhlamvu okuluhlaza okufana nokolweni hhayi okhuntile, noma kuswakeme kakhulu.

I-2. Oatmeal

7 okusanhlamvu, okuzohlomula ngaphezu kokunye

Kunezinhlobo ezi-3 ze-oatmeal:

1 - ama-grits avela ekungalashwa futhi aqukethe igciwane kanye nohlamvu lwe-oat okusanhlamvu. Ziqukethe amavithamini a, C, E, potassium, magnesium, zinc, ne-beta-glucan. Ucwaningo okukhulunywe ngalo ku-Britane Journal of Nutrition athikili ngo-2016 lukhombisa ukuthi i-beta-glucan ihlanza igazi kwi-cholesterol eyeqile. Ama-oats okusanhlamvu aphelele, ama-immunomodulators, athuthukisa isikhumba nezinwele; I-Krupa ilawula izinga likashukela egazini futhi isheshisa ukugayeka kokudla.

2 - kuhlanzwe kusuka kungqimba ephezulu, okusanhlamvu okukhukhumezekile nokukhishwe. Lokhu kwelashwa kulahlekile kwezakhamzimba, kepha okusanhlamvu kuhlala kungumkhiqizo wokudla futhi kuthinta kahle umgudu wamathumbu.

3 - ama-porridges wokulungiselela okusheshayo, okulimaza kakhulu kunokuhle, njengokwakhiwa kwawo, kuvame ukuba noshukela omningi nokunambitheka.

3. I-Bulgur

7 okusanhlamvu, okuzohlomula ngaphezu kokunye

Lokhu okusanhlamvu kuwukolweni osemusha, okusanhlamvu okomisiwe futhi kuhlanzwe. Amagremu ayi-100 womkhiqizo anamagremu ayi-12.3 wamaprotheni. Bahlala ngamavithamini C, E, K, beta-carotene, magnesium, ithusi, i-calcium, i-potassium ne-iron. I-Croup ibonakala ngenani elikhulu le-fiber yokudla, ihlanza amathumbu, isheshisa ukumuncwa kwamavithamini, futhi inyusa imetabolism. I-Bulgur ikhuthaza ukugeleza kwe-bile, okulungele isibindi.

4. Ibhali liyagaya

7 okusanhlamvu, okuzohlomula ngaphezu kokunye

I-ACCA yenziwa ngezinhlamvu zebhali ezingacolisisiwe, ezine-fiber eningi. Imbewu yebhali iqukethe amavithamini A, E, C, PP, insimbi, iodine, i-potassium ne-phosphorus. Iphalishi lebhali linesenzo sokulwa nokuvuvukala nesisusa esusa umzimba wobuhlungu.

5. Ummbila uyaganga

7 okusanhlamvu, okuzohlomula ngaphezu kokunye

Ama-grits ommbila awuna-gluten, kepha amavithamini C, E, A, N, tryptophan ne-lysine, i-iron, i-calcium, i-magnesium ne-phosphorus. Izitsha ezivela ku-corn grits zehlisa i-cholesterol futhi zibeke engcupheni isisu, inyongo nesibindi. Ngendlela, okusanhlamvu kommbila nommbila kugcina ubuningi bempahla ewusizo ngisho nasemazingeni okushisa aphezulu.

6. IQuinoa

7 okusanhlamvu, okuzohlomula ngaphezu kokunye

I-quinoa cereal evela emaranth yomndeni wesitshalo. Iqukethe amaprotheni afinyelela ku-14% kanye nama-carbohydrate awusizo angama-64%. E-croup inamavithamini B, i-folic acid, i-phosphorus, i-manganese, i-potassium, i-sodium, i-selenium ne-magnesium. Ngokusho kuka-2018, etholakala kuwebhusayithi yeZizwe Ezihlangene Yezokudla Nezolimo, i-quinoa yiprotheni esezingeni eliphakeme futhi ingumthombo wefayibha yokudla enesenzo sokulwa nokuvuvukala. I-rump ingalungiswa njengesitsha esiseceleni esiseceleni, engeza kumasaladi kanye nesobho.

7. Umzala

7 okusanhlamvu, okuzohlomula ngaphezu kokunye

Yenziwe ngokhula lwe-durum olwehlisiwe kanye nenani lokudla okunempilo endaweni esondelene ne-pasta, kuphekwa kuphela i-pasta, futhi i-couscous iyashisa noma ithele amanzi abilayo bese ifaka. Njengamanye okusanhlamvu okuvela ezinhlamvini eziphelele, i-couscous inciphisa amathuba okuba nesifo senhliziyo esingapheliyo nesifo sikashukela, nomdlavuza, kubhala uJoanne Slavin, umbhali wendatshana ethi “okusanhlamvu okuphelele nempilo yabantu,” ekhishwe yiCambridge University Press. Lokhu okusanhlamvu kuqukethe inani elikhulu le-selenium, okwenza kube i-antioxidant enamandla. Ngaphandle kwalokho, i-couscous iqinisa amasosha omzimba futhi ijwayele ibhalansi ye-hormone.

Kubuye kusetshenziswe ilayisi le-wholegrain brown, okusanhlamvu i-Fricke, okwenziwe ngokolweni omncane othosiwe kuseseyimbewu ethambile, ne-rye groats nebhali.

Yiba nempilo!

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