Okuqukethwe
Ufulawa ophelele wezinhlamvu wuhlamvu oluphelele (awekho amabele asusiwe) okusanhlamvu okusanhlamvu. Ufulawa onjalo awugcini nje ngokuqukethe zonke izingxenye zezinhlamvu eziphelele, kufaka phakathi igciwane lokusanhlamvu nawo wonke amagobolondo wendlela okusanhlamvu. Atholakala kufulawa ophelele wokusanhlamvu ngezilinganiso ezifanayo nakuzo okusanhlamvu uqobo. Emzimbeni wethu, osekuphele izinkulungwane zeminyaka uzivumelanisa nokusanhlamvu okuphelele, lesi yisimo esibaluleke kakhulu.
Izici zokudla okusanhlamvu okuphelele
Kusukela maphakathi neminyaka yama-70s yekhulu elidlule, izazi zokudla eziholayo emazweni athuthukile ngokomnotho eNtshonalanga ziye zafunda ngomphumela womphumela wokusanhlamvu okuphelele emzimbeni womuntu. Ukwanda okusheshayo kwenani nobukhulu bezifo ezihambisana nokuphazamiseka komzimba emzimbeni womuntu kwashukumisela ososayensi bezokwelapha ukuthi benze lezi zifundo.
Ngaleso sikhathi, izifo ezinjengesifo sikashukela, ukukhuluphala ngokweqile, umdlavuza, izifo zenhliziyo nemithambo yegazi, i-osteoporosis nezinye zase zithole igama lazo lamanje lesidlaliso "izifo zempucuko": ukwanda okwethusayo kwenani lalezi zifo kwaphawulwa kuphela amazwe athuthukile kakhulu kwezomnotho. Kepha indlela yokwenzeka kokuphazamiseka okunjalo emsebenzini womzimba yahlala ingaqondakali kahle. Futhi okubaluleke kakhulu, azikho izincomo ezisemthethweni ezakhiwe ezingavikela umuntu ngempumelelo kulezi zifo.
Emashumini eminyaka adlule, emazweni ahlukene (iFinland, iJalimane, i-USA, i-Great Britain, i-Sweden, i-Netherlands, njll.), kuye kwenziwa izifundo eziningi zesayensi nokuhlola ngokubandakanyeka kwenani elikhulu labahlanganyeli. Zonke lezi zivivinyo zibonisa ngokusobala izakhiwo eziyingqayizivele zokudla okusanhlamvu okusanhlamvu, okungahlanjululwa kulokho okubizwa ngokuthi "izinto ze-ballast". Imiphumela yalezi zifundo zesikhathi eside iphakamisa ukuthi ukuba khona kwezinhlamvu eziphelele ekudleni kwansuku zonke komuntu kumvikela ezifweni eziningi ezinzima ezingapheli.
Nazi ezinye izingcaphuno ezivela ezincwadini zesayensi ezidumile ezivela emazweni ahlukene:
“Ososayensi e-United States bakwazile ukufakazela ukuthi izinga lokufa kwabantu abadla ukudla okusanhlamvu lonke lehlile ngo-15-20%. Emazweni amaningi aseNtshonalanga, amaKomidi Kazwelonke Wokondla ancoma ukuthi abantu abadala bathathe okungenani ama-25-35 amagremu wefayibha yokudla nsuku zonke. Ukudla ucezu olulodwa lwesinkwa esiphelele sikunikeza amagremu ama-5 e-fiber. Ngokufaka isinkwa se-okusanhlamvu okuphelele ekudleni kwakho nsuku zonke, usanelisa ngokugcwele isidingo somzimba se-fiber nefayibha yokudla. "
“Isinkwa sikafulawa wokusanhlamvu sibizwa ngokufanelekile njengomuthi wokulwa nokukhuluphala ngokweqile, isifo sikashukela, isifo sokuqina kwemithambo yegazi, kanye nokuncipha kokuhamba kwamathumbu. Isinkwa sokusanhlamvu sisusa ngokuphumelelayo izinto eziyingozi emzimbeni - usawoti wezinsimbi ezisindayo, izinto ezinomsakazo, izakhi ezinobuthi, izinsalela zemikhiqizo yemvelaphi yezinto eziphilayo, kwandisa isikhathi sokuphila. “
“Ucwaningo lwesayensi eminyakeni edlule lukhombisile ukuthi abantu abadla okusanhlamvu okuphelele kakhulu nokudla okune-fiber banamathuba amancane okukhuluphala, umdlavuza, i-dibet nesifo senhliziyo kunabantu abadla okuncane kwalokhu kudla. Lokhu okutholakele kuvuselele intshisekelo yokudla okusanhlamvu okuphelele kanye nokudla okune-fiber ngenzuzo yezempilo, okuholele ekwamukelweni kwesimangalo sango-2002 sokudla okusanhlamvu okuphelele okusetshenziselwa ukupakisha kanye nokukhangisa.
Isibonelo, isitatimende sezomthetho e-UK sithi :.
Isitatimende esifanayo esisetshenziswe e-United States sibuye siphakamise ingozi ephansi yomdlavuza lapho udla okusanhlamvu okuphelele.
“Ucwaningo olwenziwe eminyakeni engu-15 edlule yizikhungo ezahlukahlukene zezokwelapha nezocwaningo eYurophu nase-United States lukhombisa ukuthi ukusetshenziswa kwezinhlamvu ezigcwele kunciphisa kakhulu amathuba okuba nomdlavuza wengxenye ephezulu yokugaya ukudla kanye nomgudu wokuphefumula, ikoloni, isibindi, isinye, izinhlayiyana zepancreas , amabele, ama-ovaries kanye ne-prostate. "
Izinzuzo Zesinkwa Sokusanhlamvu
Vele, emzimbeni awukho neze umehluko wokuthi (ngohlobo luni) izokwamukela zonke izingxenye zezinhlamvu ezigcwele: ngesimo sephalishi, ngesimo samahlumela okusanhlamvu, noma ngenye indlela. Kubalulekile ukuthi athole zonke lezi zinto njengezinto eziyisisekelo, okungukuthi, okudlekayo okuphelele, okulula futhi okujwayelekile nezinto zokwakha kuye.
Yiqiniso, indlela engcono kakhulu kulokhu isinkwa sokusanhlamvu, ngoba, ngokungafani neminye imikhiqizo nezitsha, akubi yisithukuthezi, akunakwenzeka ukukhohlwa ngakho, njalonjalo. Ngokuvamile, isinkwa siyinhloko yakho konke!
Ukunakwa: “isinkwa sokudla okuphelele”!
Ngemva kokukhula kwesithakazelo esivamile sokusanhlamvu okuphelele njengokudla okubalulekile kokudla kanye nezindlela eziphephile neziphumelela kakhulu zokuvikela "izifo zempucuko", imikhiqizo enombhalo ofakwe emaphaketheni yaqala ukuvela ezitolo, ngokuvamile engenalutho. ukwenza ngezinhlamvu eziphelele.
Umkhiqizi wethu wasekhaya wasekhaya uphinde wakubona njengohlobo noma enikeza ithuba lokukhulisa ukuthengisa kulabo abakubeka emaphaketheni abo. Ngokuvamile, kanjani, ngasikhathi sinye, ngaphandle kokuzihlupha ngokuqonda ingqikithi yalokho okwenzekayo
Nanka amanye “amaka” alula azovimbela umkhiqizi ongathembekile "Ukuhole ngekhala":
Okokuqala, isinkwa esenziwe ngothuli olugaywe lonke nolungacoliswanga kusuka "ezintweni ze-ballast" ANGEKE sibe sintofontofo futhi sithambile! Lokhu kunguNONSENS! Ukuze wenze lokhu, kubalulekile ukususa kuwo okungenani yonke imicu yesitshalo. Yizingxenye ezisemaphethelweni wezinhlamvu zokusanhlamvu (futhi lokhu kuyimicu yemifino efudumele futhi engancibiliki) ukuthi ukuvuvukala kwenza isinkwa sibe krwada futhi sisinde. Ngaphezu kwalokho, iphesenti le-gluten okusanhlamvu okuphelele (kanye naku-okusanhlamvu okuphelele) lihlala liphansi NGOKUBALULEKILE kunafulawa ocolisisiwe wekhwalithi ephezulu (ngenxa yobukhona bezinhlamvu ezifanayo ze-bran), ngokulandelana, isinkwa esenziwe ngofulawa ongacoliswanga ngaso sonke isikhathi iba denser ukwedlula emhlophe.
Okwesibili, isinkwa sokudla okusanhlamvu AKUKWAZI ukuba mhlophe futhi kube lula! Umbala omnyama wesinkwa owenziwe ngofulawa ongacoliswanga unikezwa ngamagobolondo amancane (okusanhlamvu nembali) okusanhlamvu. Kungenzeka "ukukhanyisa" isinkwa kuphela ngokususa lezi zingxenye zokusanhlamvu kufulawa.
Uma usupheke isinkwa se-wholegrain ngokwakho kanye nje, ungahlala uqiniseka ngokuzethemba isinkwa se-wholegrain phakathi kwanoma iyiphi inombolo yokulingisa, ngokubukeka nangokunambitheka okungenakulibaleka.
Izinhlaka ziyinhlamvu eyodwa kuphela kakolweni nayi-rye, ngisho naku-grinder yekhofi, UYOHLALE wazi kahle ukuthi ufulawa ophelele wokusanhlamvu ubukeka kanjani.
Akunzima nakancane!