Ukuhamba phambili, i- quinoa -ukuthandwa kwamabele okusanhlamvu (kanye nembewu) sekukhuphuka. Eqinisweni, kuhlwanyelwe okusanhlamvu kanye nemikhiqizo esekelwe imbewu ehlala ezingxenyeni eziningi zesitolo ngoba zijwayele ukwenza izinto ezihlukahlukene, njengezinkwa, okusanhlamvu , ama-muffin, ama-pancake, i-pasta, ama-mixes we-trail nokuningi. Ngakho yini ekhethekile kakhulu ngabo?
Ngokuthakazelisayo, okusanhlamvu nezinhlamvu zinamandla okukhula zibe isitshalo esisha.
(Ukubuyekezwa okusheshayo: Tshala imbewu enhlabathini bese wengeza amanzi. Ngokuhamba kwesikhathi, inzalo yakho izohluma futhi iqhubeke ikhula kusukela ekutshaleni ukutshala.) Kodwa amashumi eminyaka, abalimi nabakhiqizi bokudla bebelokhu begayela okusanhlamvu okuzosetshenziswa njengefulawa ngaphambi kokuba inqubo yokuhluma ingaqala ngisho. Sasingazi ukuthi sasilahlekelwa ezinye izinto ezinkulu zokudla okunomsoco ngokwenza kanjalo-ke, inqubo yokuhluma yandisa inani lamavithamini namaminerali amaningi.
Izinzuzo Zamahlumela Ahlumayo
Ngaphansi kwe-Carbs
Izinhlamvu ezihlwanyelwe kanye nembewu ziphansi emaqeleni kunezifo zabo zokudla ufulawa. Lokhu kungenxa yokuthi inqubo yokuhluma iyanciphisa kancane isitashi ukuthi isetshenziselwe ukushisa. Isibonelo, isisindo esingu-1 se-bread bread okusanhlamvu = cishe amagremu angu-20 we-carbs; Ucezu olulodwa lwesinkwa esikhulayo = cishe amagremu angu-15 ama-carbs.
Ukugxila Okukhulu Kwezakhi Zomzimba Ne-Absorption Engcono
Ukuhluma okusanhlamvu kungandisa inani kanye nokutholakala kwamavithamini namaminerali athile kuhlanganise ne-vithamini B, i-vitamin C, i-vitamin E, i-beta-carotene, i-folate, i-fibre, nama- amino acids abalulekile (njenge-lysine), okuhlinzeka nge-perk enkulu yokwelapha imoto yakho .
Kulula ukuthola i-Digest
Izinhlamvu ezihlumayo zikhiqiza ama-enzyme aguqula isitashi se-endosperm zibe ama-molecule alula. Lezi zinhlayiya ezilula ziyi-gentler emapheshana we-GI futhi kulula ukugaya uma kuqhathaniswa nezitshalo zendabuko. Izindaba ezinhle kubantu abanezinkinga zesisu.
Thuthukisa ukulawula kwegazi le-Sugar
Ukuvula okusanhlamvu okuhlumekile kusize ukugcina ukuphathwa kweshukela egazini ngokunciphisa ukusabela kweshukela emzimbeni ngemuva kokudla, okwenza kube yinto enhle kubantu abathintekayo abane-type 2 yesifo sikashukela.
Indlela Yokwenza Izinhlamvu Zokuhluma
Kuhle kakhulu ukwenza i-batch yamabele okusanhlamvu ekhaya. Konke okudingayo imbiza, isitashi sakho esikhethiwe kanye nesikhathi esincane nesineke.
- Hlanganisa i-½ indebe yesitashi emanzini-ungakhetha ukolweni, u-amaranth (unhulled), ibhali, u-buckwheat, ummbila, i-einkorn, i-farro, i-kamut, i-milin, i-quinoa, irayisi, ama-berries ama-rye, amabele, isipelingi noma nanoma yiluphi olunye uhlobo lokusanhlamvu .
- Beka okusanhlamvu emgodini we-quart-size noma uhlume isitsha.
- Gcwalisa imbiza ngamanzi bese umboza isikrini sokuhluma noma i-cheesecloth ifaniswe ngesembozo sembiza. Khubaza ngobusuku bonke.
- Hlanganisa izinhlamvu. Njengoba i-cheesecloth noma ikhava yokuhluma isagxile, vula imbiza phezu kwesitsha ukuze umoya usakwazi ukujikeleza ngenkathi ukhipha izinhlamvu. Vumela ukuthi okusanhlamvu kukhiphe amahora angu-8-12, bese ugeza futhi uphinde ukhiphe.
- Phinda uhlanza futhi udla izikhathi ezimbili kuya kathathu nsuku zonke.
- Amahlumela amancane kufanele aqale ukwakha ezinsukwini ezimbalwa. Kuleli phuzu lihluma liphelele. Geza kahle ngaphambi kokusetshenziswa noma ukugcina. Gcina esiqandisini esihlanganiswe izinsuku ezingafika ku-3. Uma beqala ukuhogela okubi noma ukwakha ifilimu encane, balahle.
- Ungayomisa okusanhlamvu okuhlumayo ngokuwabeka endaweni yokuphefumula, i-oven ephansi-lokushisa, noma elangeni. Bese uzama ukuwafaka ube ngufulawa wokubhaka, usebenzisa iprosesa yokudla noma i-blender.
4 Izindlela Zokujabulela Izinhlamvu Ezihlwanyelwe
Ngena esaladini. Phonsa okusanhlamvu okuncane okuhlumekile esaladini lakho ozithandayo. Noma zama ukufaka esikhundleni se-lentile nobhontshisi ku-saladi ye-lentil isaladi enezinhlobo ezihlumekile.
Pheka uphethi oshisayo. Khohlwa i-oatmeal - imila ye-quinas, i-quinoa, i-amaranth noma i-millet ebisi (noma amanzi) ku-stovetop kuze kube yilapho okusanhlamvu kufakwe ithenda. Phezulu ngamaxube akho ozithandayo we-porridge njengamantongomane, imbewu, amajikijolo, i-coconut e-shredded noma i-cocoo nibs. Shintsha i-oatmeal e-pumpkin-chia oatmeal nge-amaranth, i-millet noma i-buckwheat.
Faka phakathi kwezimpahla eziphekwe. Shintsha noma yikuphi ufulawa amakholi we-recipe for ufulawa ohluma okusanhlamvu usebenzisa isilinganiso se-1: 1.
Ungaphinda uhlume okusanhlamvu okuhluma kunoma yikuphi ibhetter yendabuko yezakhi ezingeziwe kanye ne-fiber.
Thenga izitho ezithakazelisayo esitolo. Imikhiqizo yokuhlwanyela ehlwanyelwe ivela phezulu kwesokunxele futhi ilungile esitolo sakho sokudla. Bheka izitshalo, izinkwa, ama-buns, ama-pastas, ama-waffles, ama-tortillas, ama-muffins angamaNgisi kanye nezinto ezibhaka ezigabeni ezintsha nezinqamule ngokufanayo. Ngikubheja ukuthi uthola abanye abawinile!
NguJoy Bauer, MS, i-RDN, i-CDN, i-Health and Nutrition Expert ye-NBC's Today Show futhi umsunguli wezinkinobho ezidlayo.
> Imithombo:
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> Chavan JK, Kadam SS. Ukuthuthukiswa komsoco wezitshalo ngokuhluma. Crit Rev Rev Food Sci Nutr. 1989; 28 (5): 401-37. https://www.ncbi.nlm.nih.gov/pubmed/2692609.
> I-Hung PV, i-Maeda T, i-Yamamoto S, i-Morita N. Imiphumela yokuhluma ekubunjweni komsoco we-Wheat Waxy. J Sci Food Agric. 2012; 92 (3): 667-72. https://www.ncbi.nlm.nih.gov/pubmed/?term=Izici + zokuqinisekisa + kokuqukethwe + kokuqukethwe + kokuqukethwe +
> Mofidi A, Ferraro ZM, Stewart KA, Tulk HM, Robinson LE, Duncan AM, Graham TE. Impembelelo Ebuhlungu Yokungenisa I-Sourdough ne-Whole-Grain Breads kwi-Blood Glucose, i-Insulini, ne-Incretins Emadodeni Okudlula Kakhulu kanye Nama-Obese. I-J Nutr Metab . 2012: 184710. https://www.ncbi.nlm.nih.gov/pubmed/22474577
> Platel K, Eipeson SW, i-Srinivasan K. Okuqukethwe kweMaminerali e-Malted Finger Millet (Elusine coracana), ukolweni (iTriticum a festivalum), neBarley (Hordeum vulgare). J Agricultural Food Chem 2010; 58 (13): 8100-3. https://www.ncbi.nlm.nih.gov/pubmed/20560601