Okufanele Ukwazi Ngezinhlobo Ezihlukahlukene Zomfula
Cishe wonke umuntu udla ufulawa ngesinye isikhathi. Yisisekelo sezimpahla eziningi ezibhaka, njengezinkwa nama-cookies, futhi isetshenziselwa njengesithako esiyinhloko uma ushaya futhi ushaka inyama, izilwane zasolwandle noma imifino. Kodwa ingabe ufulawa unempilo? Amakholori e-ufulawa awaphezulu kakhulu ngoba sivame ukusebenzisa imali encane kuphela. Kodwa kunezindlela zokwenza ukudla kwakho kuphile kakhudlwana ngezinhlobo ezahlukene zofulawa.
Ama-calories okuyizici zokudla nokudla okunomsoco
| Ngokolweni, Emhlophe, Yonke Inhloso Amaqiniso Okudla Okunomsoco | |
|---|---|
| Ukuphakama Usayizi 1 inkomishi (125 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Ama-calories 455 | |
| Ama-calories avela ku-Fat 11 | |
| Inani lamafutha 1.2g | 2% |
| I-Satatated Fat 0.2g | 1% |
| I-Polyunsaturated Fat 0.5g | |
| I-Monounsaturated Fat 0.1g | |
| I-cholesterol 0mg | 0% |
| I-sodium 3mg | 0% |
| Potassium 133.75mg | 4% |
| Ama-carbohydrates 95.4g | 32% |
| I-Fiber Diet 3.4g | 14% |
| Ama-sugar Sugar 0.3g | |
| Amaprotheni 12.9g | |
| I-Vitamin A 0% · I-Vitamin C 0% | |
| I-calcium 2% · I-Iron 32% | |
| * Ngokusekelwe ekudleni kwekhalori engu-2 000 | |
Kunezinhlobo eziningi ezahlukene zofulawa ezingasetshenziselwa ukupheka noma ukupheka. Enye yezinhlobo ezivamile zefulawa yikho konke ufulawa omhlophe owenziwe ngokolweni. Uzoyibona esitolo esitlolwe esithi "Yonke Injongo, Eyithuthukisiwe, Ehlanjululwe Umfula."
Amaqiniso okudla okwefulawa abonisa ukuthi inkomishi eyodwa inikeza ama-calories angu-455, kodwa ngeke ukwazi ukudla ama- khalori amaningi uma udla ufulawa ngoba uhlanganiswe nezinye izithako ukwenza isinkwa, ama-muffins, amakhukhi noma ezinye izimpahla.
Ngokusho kwedatha ye-USDA, indebe emhlophe, inhloso yonke, ecebile, ufulawa ophuziwe ngumthombo omuhle kakhulu we-selenium, riboflavin, niacin, ne-thiamin. Futhi umthombo omuhle wethusi, iron, phosphorus, kanye ne-zinc.
Kodwa kunezinhlobonhlobo eziningi zofulawa ongakhetha ukuzibhaka noma ukulungiselela ukudla.
Kuwusizo ukuqhathanisa ukusetshenziswa okuvamile kanye nokudla okunomsoco ngezinhlobo ezahlukene zofulawa nokunquma ukuthi yikuphi okulungile kuwe.
- Ufulawa ogcwele ukolweni uhlinzeka ngamakholori angu-408 ngehobe, ama-gram angu-16 amaprotheni, ama-86 amagremu ama-carbohydrate, ama-gramu angu-13 e-fibre kanye no-3 gram wamafutha.
- Ufulawa wama-alimondi uhlinzeka ngamakholori angu-640 ngehobe, ama-24 amagremu amaprotheni, ama-gramu angu-24 we-carbohydrate, ama-gramu angu-12 e-fiber nama-56 amagremu amafutha.
- I-Semolina inikeza amakholori angu-601 ngendebe, ama-gramu angu-21 amaprotheni, ama-gramu angu-122 we-carbohydrate, ama-gramu angu-7 e-fiber nama-1.8 amagremu amafutha.
- Ufulawa omhlophe wekhekhe uhlinzeka ngamakhilori angama-496 indebe, 11 amagremu amaprotheni, ama-gramu angu-107 amagremudididrate, ama-gramu angu-2 e-fibre kanye negramu eyodwa yamafutha.
Izinzuzo zezeMpilo zezinhlobo ezahlukene zomfula
Ungase ukhethe ukusebenzisa uhlobo oluhlukile lwefulawa ukubhaka ukuze uthuthukise izinzuzo zezempilo zokudla kwakho. Isibonelo, isinkwa esenziwe ngofulawa ogcwele ukolweni sinikeza umsoco ongcono kunokwesinkwa esenziwe ngamabele okusanhlamvu . Kodwa akuwona wonke ufulawa ongashintshashintshayo. Kubalulekile ukwazi ukuthi uzosebenzisa kanjani ufulawa wakho ngaphambi kokwenza ushintsho.
- Ufulawa wesikhumba unomsoco omuhle kakhulu futhi uvame ukusetshenziselwa izimpahla eziphekiwe ezinjengama cookies namaqebelengwane. Liphakeme kakhulu kumatashi futhi liphansi emaprotheni. Ngokomhlangano weBolweni weZokudla, enye inkomishi yefulawa lwekhekhe ingenziwa ngokulinganisa ufulawa olulodwa lwe-1 inkomishi, uwasuse izipuni ezimbili zefulawa bese ubeka esikhundleni sezipuni ezimbili ze-cornstarch.
- Yonke inhloso, ecebile ufulawa omhlophe wenziwa ngokuhlanganiswa kokhukhuni kanzima futhi okulula futhi kuyindlela elula ukuyisebenzisa ngoba ilungisiwe ukuba nokuthungwa okuncane ngaphezu kofulawa ogcwele ukolweni. Ufulawa wokuziphakamisa uphinde ufakwe ufulawa olwenzelwe yonke inhlama enomlenze onomvubelo. Ngisho noma yonke ufulawa wenjongo kulula ukuyisebenzisa, kuyisinhlamvu ecebile . Ochwepheshe bezeMpilo batusa ukuthi sithathe indawo yezinhlamvu ezinothile ngokugcwele okusanhlamvu ngangokunokwenzeka ukuze kwandiswe ukufakelwa kwe-fiber yethu.
- I-Semolina yenziwe nge-durum noma koroyi kanzima ene-protein ephezulu ne-gluten kunezinye izinhlobo. I-Semolina ivame ukusetshenziselwa ukwenza izinhlobo ezahlukene ze-pasta ne-couscous. Lokhu akuyona ufulawa omuhle ongayisebenzisa ekuwenzeni isinkwa. Futhi akuyona into enhle kubantu abagcina ukudla okuphansi kwe-carb noma abanobucayi bokubheka.
- Ufulawa wonke wekolweni wenziwa kuwo wonke ukolweni wekolweni. Ikhiqiza isinkwa esivame kakhulu kunesisindo, kodwa sikhule kakhulu ku-fiber nokudla kunokudla isinkwa esenziwe ngofulawa ocebile. Ngenkathi abanye abadla okunempilo bengathandi ukuthungwa kwezimpahla eziphekwe okwenziwe ngale mpuphu eyinkimbinkimbi inikeza izinzuzo ezinkulu zezempilo kunezinhlobonhlobo ezihlanjululwe futhi ezincane.
- Ufulawa wama-alimondi wenziwa ngama-alimondi aphelele futhi ngokuvamile usetshenziselwa ukupheka okukhululekile kwe-carb ne-gluten. Lokhu kufulawa kuyisimo esiwusizo sabantu abaphansi be-carb dieters kanye nabantu abagcina ukudla okungenakudla kwe-gluten kodwa kunamafutha kakhulu.
Imibuzo Ejwayelekile Ngomfula
Izimpendulo zemibuzo ejwayelekile kakhulu ebuzwa mayelana nofulawa incike ekutheni ukhetha ufulawa
Iyiphi indlela engcono kakhulu yokugcina ufulawa?
Isazi sokuphila esingenangqondo esifundazweni u-Erin Huffstetler sincoma izindwangu ezihlanjululwayo zokugaya ama-weevil noma amaqanda ezinambuzane. Bese udluliselwa emgodini wepulasitiki noma weglasi ngokufaka uphawu oluqinile. Ufulawa wokhula unomphefumulo obhedu obuncane kunezinye izinhlanzi, ngakho ngeke uhlale isikhathi eside. Uyancoma ukugcina ufulawa ogcwele ukolweni efrijini. Ufulawa wama-alimondi kungcono ukugcinwa esiqandisini noma efriziwe.
Kuzohlala isikhathi eside kangakanani ufulawa uma kugcinwe kahle?
Umfula ngokuvamile uhlala ezinyangeni ezingu-3-6 uma ugcinwa kahle. Uma ugcina ufulawa efrijini, kuzohlala isikhathi eside (kuze kube unyaka). Ochwepheshe abaningi bokupheka bathi uma ufulawa wakho usawohloka kahle, kusekuphephile ukusebenzisa. Amaphakheji amaningi efulawa analo "umhlabeleli" usuku ongawasebenzisa njengomhlahlandlela.
Ngingahlanganisa ufulawa lapho ngithenga iphakheji elisha?
Kungcono ukuthi ungahlanganisi ufulawa wakho omusha nofulawa wakho omdala.
Ingabe kufanele ngisebenzise njalo ufulawa ogcwele okusanhlamvu ukuze uthole impilo engcono?
Akunjalo ngempela. Ufulawa ogcwele okusanhlamvu unikeza izinzuzo ezibalulekile zezempilo, kodwa akusebenzi ngaso sonke isikhathi kuzo zonke iresiphi. Sebenzisa uma ukwazi futhi udle imikhiqizo ephuthumayo yokucubungula ngokulinganisela.
Izwi elivela
Uma ungumpheki wezinkwa, ungase ukwazi ukukhetha uhlobo lofulawa oyisebenzisayo ekuphekeni. Kodwa uma uthengisa noma udla izimpahla ezibhajiwe ezifakwe emaphaketheni, kungenzeka ukuthi awukwazi ukukhetha. Ngenkathi kuhlakaniphile ukubheka izithako ezifana nofulawa ogcwele ukolweni, kufanele wenze izinqumo zokudla okunomsoco ezisekelwe kwezinye izithako ekudleni kwakho. Sonke siyakuthanda ukujabulela izimpahla eziphekwe ngezikhathi ezithile, kepha uzothola i-bang ngaphezulu ibhakede lakho lokudla okunomsoco uma ukhetha izimpahla ezibhakawe ngezithako ezihlakaniphile njengezithelo noma imifino.
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