Mhlawumbe, abaningi sebevele bezwe kaningi ngaphezu kwezinzuzo zezinhlamvu eziphelele kanye nokulimala kwesinkwa sikakolweni. I-ode kuya ezinhlamvini eziphelele idunyiswe ngamabhulogi okudla okunempilo, abakhangisi, kanye nokudla okunempilo (noma okuthiwa kunempilo).
Yini okusanhlamvu okuphelele? Kungani siyidinga? Futhi yikuphi ukudla okufanele ukukufake ekudleni kwakho ukuze uthole okusanhlamvu okuphelele ngokwanele? Ake sikuthole.
Yini okusanhlamvu okuphelele
Izinhlamvu zikakolweni eziphelele ziqukethe ijazi lembali (i-bran), i-endosperm, ne-germ yegciwane Okusanhlamvu okuphelele kunelungelo lokubizwa ngomkhiqizo ogcine ugcine zonke izingxenye zokusanhlamvu zemvelo kusukela ngesikhathi sokwakhiwa kuze kube yilapho zivuthwa futhi zishaya eshalofini lesitolo. Izinzuzo zikafulawa ophelele wezinhlamvu azinakuphikwa, ngoba ziqukethe zombili amagciwane okusanhlamvu ne-bran. Lokhu kusho ukuthi wonke umkhiqizo wokusanhlamvu ophelela etafuleni lakho uphethe zonke izinzuzo zokusanhlamvu.
Izinhlamvu zingenye yamaqembu amakhulu okudla akha isisekelo sokudla okunempilo. Izinhlamvu ezingabonakali ngumthombo obaluleke kakhulu wezakhi zomzimba, kufaka phakathi i-fiber, amavithamini B - i-thiamine, i-riboflavin, i-niacin nama-folates, amaminerali - i-iron, i-magnesium ne-selenium, kanye nama-phytonutrients abalulekile emzimbeni (isitshalo se-lignin, i-antioxidants, i-phytic acid amanye amakhemikhali)…
Futhi ngenkathi iningi lethu lilandela imihlahlandlela yokusanhlamvu yansuku zonke (ama-150-200 amagremu ngosuku kuye ngeminyaka, ubulili, nezinga lomsebenzi womzimba), kungenzeka ukuthi sigxile kokusanhlamvu okungalungile. Ngemuva kwakho konke, uhhafu wamabele asetshenzisiwe kufanele kube okusanhlamvu okuphelele, ngokusho koMnyango Wezolimo wase-US. Futhi wena, kungenzeka, udle isemishi elinesinkwa sefulawa esimhlophe sokudla kwasekuseni, udle isobho nama-croutons esidlo sasemini, kwathi kusihlwa uphuze itiye ne-crouton, elingenayo i-bran enempilo ... Kepha ngasikhathi sinye udabule umagazini owabona umusho aziwa kakhulu othi “Izinzuzo zikaphasta okusanhlamvu okuphelele ngu…”
Ungazitholaphi izinhlamvu eziphelele
Imikhiqizo egcwele okusanhlamvu yethulwa kabanzi ezitolo ezinkulu namuhla. Kuhlanganisa i-amaranth, ibhali, irayisi elinsundu, i-buckwheat, ummbila, i-millet, i-quinoa nokolweni (i-bulgur, i-farro, isipelingi, njll.). Ngaphezu kwalokho, ungathenga ufulawa ophelele wokusanhlamvu kusuka ku-spelled, isipelingi, i-oats, ukolweni, i-rye, ibhali, i-buckwheat, i-peas, isipelingi, kuhlanganise nomhlabathi ocolekile.
Ukuqhathanisa, okusanhlamvu okusetshenzisiwe kwenziwa ukucutshungulwa okujulile kwezimboni - ngaphambi kokuhlwanyela, umkhiqizi wafaka imbewu ngezibulala-zinambuzane, wabe esenezela i- "doping" enhlabathini ngendlela yomanyolo wezimbiwa, nezindlebe zokusanhlamvu ngokwazo zaphathwa ngamakhemikhali okubulala ukhula. Awudingi ukuba nolwazi olujulile ngenqubo ye-agrotechnical ukuqonda ukuthi ukwakheka nokwakheka kwamakhemikhali okusanhlamvu kwasekuqaleni kushintshile. Isakhiwo sezinhlamvu siba bushelelezi, futhi okusanhlamvu uqobo akusizi ngalutho. Lokho okungukuthi, akudingeki ukuthi ulinde ukuthi imuphi umphumela omuhle owusizo ophuma ephalishini elijwayelekile (elijwayelekile kakhulu) rye noma isinkwa esimhlophe esenziwe ngofulawa kakolweni we-premium. Akunakushiwo okufanayo ngezibiliboco ezifana nephalishi eliphelele le-rye noma isinkwa sokudla okusanhlamvu, izinzuzo zazo ezizobaluleka kakhulu emzimbeni.
Kungani Sidinga Izinhlamvu Eziphelele
Izinhlamvu eziphelele ziqukethe i-fiber yokudla, esiza ukwehlisa i-cholesterol noshukela wegazi, ukunciphisa ubungozi besifo senhliziyo, uhlobo lwesibili sikashukela, ukubambezela ukumuncwa kwamafutha nama-carbohydrate, futhi ngaleyo ndlela kunciphise amathuba okukhuluphala.
Ucwaningo lwangaphandle lukhombisile ukuthi imishwana efana "nofulawa ophelele wokusanhlamvu" kanye "nezakhiwo ezinenzuzo" ziwuhlobo lwamagama afanayo. Ochwepheshe baseNtshonalanga bafakazele ukuthi abesifazane abadla ingxenye eyanele yokudla okusanhlamvu okuphelele nsuku zonke (cishe u-20-35% wokudla okuphelele) mancane kakhulu amathuba okubhekana nezinkinga zesifo sikashukela, izifo zohlelo lwezinhliziyo kunalabo besifazane abathembele kuzo ukudla okusanhlamvu okusetshenzisiwe.
Amavithamini B atholakala ezinhlamvwini eziphelele abalulekile ekwenziweni komzimba okufanele (ukudla okusanhlamvu okuphelele kuzokugcina uzizwa ugcwele isikhathi eside) futhi kubalulekile ekugcineni uhlelo lwezinzwa olunempilo. Yizingcweti ezisho ukuthi uma zikhuluma ngemiphumela ezuzisayo emzimbeni wokudla okwenziwe okusanhlamvu okuphelele, isibonelo, izinzuzo zesinkwa esiphelele sezinhlamvu.
Ungakuthuthukisa Kanjani Ukudla Kwakho bese Udla Ukudla Okuphelele
Ukufaka izinhlamvu eziningi ngangokunokwenzeka ekudleni kwakho, qala ukubuyisela okusanhlamvu okucwengileko okudla nsuku zonke ngezinhlobonhlobo zezinhlamvu ezigcwele. Linga ngezinhlobo ezahlukahlukene zokusanhlamvu okuphelele bese ukhetha lezo ezikusebenzela kangcono.
Isibonelo, buyisela irayisi elimhlophe ngelayisi elinsundu, khetha i-buckwheat, i-quinoa, i-bulgur esikhundleni se-pasta namazambane njengesitsha eseceleni, dela isinkwa esimhlophe ufune isinkwa sikakolweni esiphelele. Kungakuhle uma uzenzela isinkwa ekhaya. Khumbula ukuthi ufulawa ophelele kakolweni ulungele umzimba wakho.
Nazi ezinye izindlela zokuphefumlelwa, ezinezixhumanisi eziya esitolo lapho ungathenga khona okusanhlamvu okuphelele:
Amabele anezinkukhu, i-turmeric kanye ne-izaqathe
Irayisi elimnyama nge-broccoli
I-Quinoa ne-Black Bean Soup