Okuqukethwe
Umbono kaLaurence Plumey *, isazi sezokudla
“Izinhlamvu zasekuseni zimnandi, kodwa lutho olwesabekayo ngokombono wokudla okunomsoco. Uma amanani anconyiwe ehlonishwa. Kodwa-ke, sivame ukuba nesithombe esibi, ngoba uma sibheka ukwakheka kwabo, sivame ukudida zonke ushukela (ama-carbohydrate). Ngakho, ku-35-40 g wokusanhlamvu kukhona i-10-15 g yeisitashi, i-carbohydrate ethakazelisayo yamandla ayo. Kukhona futhi 10-15 g we ushukela olula (2-3 ushukela). Ekugcineni, uhlangothi lwe-carbohydrate 35-40 g, lokusanhlamvu okufana neChocapic, Honey Pops… okulingana nocezu oluhle lwesinkwa nesipuni sikajamu!
Ngokuphambene nenkolelo evamile, okusanhlamvu kwezingane eziningi ungafaki amafutha. Futhi uma kukhona, kuvame ukukhuluphala ilungele impilo, ngoba ilethwa ngembewu, ucebile amavithamini namamineralinoma ngoshokoledi, ecebile nge-magnesium. Ngokuqondene nezibulala-zinambuzane, ucwaningo lwabonisa ukuba khona kweminonjana ye izibulala-zinambuzane kuma-muesli angaphili, ngamanani angaphansi komkhawulo wobungozi. “
Izimo ezinhle
Ngenani elifanele, okusanhlamvu kunomthelela ekulinganiseni kokudla, ikakhulukazi ngesikhathi sasekuseni, okuvame ukugwinywa ngokushesha kakhulu ngaphambi kokuya esikoleni! Amanye amathiphu okuthola okuningi kuwo:
– Hlonipha amanani anconyiwe okwezingane. Iminyaka engu-4-10 ubudala: 30 kuya ku-35 g wokusanhlamvu (6-7 tbsp.).
– Uma ulungisa indishi yengane yakho, qala ngokuthela ubisi, bese wengeza okusanhlamvu. Ithiphu ekuvumela ukuthi ungabeki kakhulu.
- Ukuze uthole ukudla kwasekuseni okunokulinganisela, engeza endishini yokusanhlamvu umkhiqizo wobisi we-calcium (ubisi, iyogathi, i-cottage shizi…), nesithelo se-fiber namavithamini.
* Umbhali wencwadi ethi “Indlela yokwehlisa isisindo ujabule uma ungathandi ezemidlalo noma imifino”, kanye nethi “The Big Book of Food”.
Futhi kubazali…
oatmeal yehlisa i-cholesterol embi. Ngoba aqukethe ama-molecule (betaglycans) anciphisa ukumuncwa kwe-cholesterol equkethwe ekudleni. Ngaphezu kwalokho, banomphumela osuthisa kakhulu. Iwusizo ukugwema izifiso.
Izinhlamvu zikakolweni, Zonke izinhlobo zebran, zicebile nge-fiber futhi zisiza ukulawula ukuhamba. Ukweluleka uma kwenzeka uqunjelwa.