Uhlu Lwezinhlamvu
Okusanhlamvu Izihloko
Mayelana Nezinhlamvu
Okusanhlamvu kushaja imizimba yethu ngama-carbohydrate, amaprotheni, amaminerali, amavithamini, imicu yezitshalo, noma i-fiber.
Ekubunjweni kwayo, okusanhlamvu kuqukethe yonke inkimbinkimbi yama-micro-and macroelements anesibopho sokusebenza okuvamile kwawo wonke umzimba. Awagcini nje ngokuqeda indlala futhi asinike amandla kodwa futhi asiza yona kanye inqubo yokumunca ukudla.
Izinzuzo okusanhlamvu
Okusanhlamvu okuvame kakhulu yi-millet, oatmeal, buckwheat, irayisi. Imvamisa, ama-porridges anenhliziyo alungiswa kubo, engezwe kusobho, ama-casseroles, nama-cutlets.
Okusanhlamvu kuqukethe yonke inkimbinkimbi yamavithamini (A, C, B, E), amaminerali (i-phosphorus, i-potassium, i-zinc), nezinto ezibizwa nge-ballast ezisiza ukuhlanza amathumbu nobuthi.
Isibonelo, i-millet inothile ngama-carbohydrate namaprotheni agayeka kalula, kodwa ngesikhathi esifanayo, inama-kilojoule aphansi. Yehlisa amazinga e-cholesterol yegazi ithuthukisa ukungatheleleki futhi ijwayeze imetabolism. I-Semolina iwusizo ikakhulukazi emathunjini aphansi: iwahlanza amafinyila, ubuthi, nobuthi.
I-Barley groats iqukethe i-fiber eminingi, ama-antioxidants emvelo, ama-enzyme, amavithamini A, PP, E, no-D, kanye nohlu lonke lwamaminerali (i-magnesium, i-phosphorus, i-cobalt, i-zinc, i-manganese, insimbi, i-molybdenum, i-iodine, i-bromine, i-nickel). Ukwandisa ukuzivikela komzimba kunomphumela onenzuzo ohlelweni lwezinzwa, lwe-musculoskeletal, kanye ne-circulatory.
I-Oatmeal inothile nge-fiber encibilikayo, ama-amino acid, amafutha abalulekile, amavithamini amaqembu B, E, no-K. Ama-groats aqinisa zonke izicubu zomzimba, athuthukise ukusebenza kobuchopho, akhulule ukukhathala nokucindezeleka, futhi ahlanze i-cholesterol yegazi.
Ukulimala okusanhlamvu
Okusanhlamvu kuqukethe isitashi, futhi ingane engaphansi kweminyaka engu-2 ubudala ayinawo ama-enzyme akhethekile ayicubungulayo, ngakho okusanhlamvu akufanelekile ukondla izingane.
Futhi, okusanhlamvu, izinto ezenza i-asidi zingenza umzimba ube ne-asidi futhi kuholele ku-acidosis (ukushintsha kwebhalansi ye-acid-base yomzimba). Ngakho-ke, kunconywa ukushintsha iphalishi nemifino.
Ayikho i-calcium ezinkomeni. Uma udla okusanhlamvu isikhathi eside, khona-ke izinkinga zamalunga, amazinyo, izinzipho, izinwele zingase ziphakame—izimpawu zokuqala zokuntuleka kwe-calcium: isicanucanu, ukuhlanza, ukucasuka, nokukhathala.
Indlela yokukhetha okusanhlamvu okufanele
Lapho ukhetha okusanhlamvu okukodwa noma okunye, funda ukubukeka kwayo. Umbala kufanele uhambisane nezinga lawo. Uma irayisi, izinhlamvu ezinhle zimhlophe, i-millet iphuzi, njalonjalo.
Emkhiqizweni wekhwalithi, ngeke ubone ukungcola kwangaphandle, udoti, noma isikhunta, kanye nezinhlamvu ezichotshoziwe neziphukile. Futhi, okusanhlamvu abanalo iphunga elibi (ngaphandle kwe-buckwheat), ngakho-ke qaphela ukuthi iphunga lokusanhlamvu lihlala lingathathi hlangothi. Uma uzwa "iphunga" elingaphandle, - amakhemikhali engeziwe, noma umkhiqizo wonakalisiwe.
Ungakhohlwa ukubheka idethi yokukhiqiza kanye nosuku lokuphelelwa yisikhathi kokusanhlamvu futhi uhlole ukuqina kwephakheji.