Ngithanda okusanhlamvu kwasekuseni. Kulula kakhulu - konke okudingayo yi-cereal yakho, isitsha, i-spoon, uhlobo oluthile lobisi, nesidlo sasekuseni silungile.
Ingxenye kuphela ekhohlisayo ukukhetha uketshezi uma uya ezitolo. I-breakfast cereal aisle ekudleni kwakho ilayishiwe ngamabhokisi anemibala nezikhwama zokudla okumile. Imibala ekhanyayo nezinhlamvu ezihle kumaphakheji wonke ancintisana ukuze anakekele.
Kodwa, akuwona wonke okusanhlamvu okukuhle kuwe. Eqinisweni, iningi labo livele likhukhumekile ebhokisini, ngamavithamini ambalwa atholakalayo ukuze abonakale bephila kahle. Uyazi kanjani ukuthi yiziphi ezinhle nokuthi yiziphi okungenzeka zingekho kahle kangaka?
Ake ngikusize lapha. Yilokho okudingayo ukubheka ukuthi yikuphi okusanhlamvu okungcono kuwe:
- Bheka ilebuli ye-Nutrition Facts ngakwesokunxele noma emuva kwephakheji. Yilapho uzothola lonke ulwazi oludingayo ukwazi. Uzobheka ushukela, i-fiber, amavithamini namaminerali, kanye nohlu lwezithako.
- Khetha uketshezi kwasekuseni onamagremu ayisihlanu ushukela noma ngaphansi kokukhonza, futhi usebenzise amajikijolo amasha, izithelo ezilicucwe noma omisiwe ukuze ungeze ubumnandi ku-cereal yakho. Gwema okusanhlamvu ngobuningi beshukela - ezinye okusanhlamvu kunezigamu eziyishumi zoshukela (okungaba ngamashuuni amathathu), noma ngaphezulu, ekukhonzeni okulodwa. Amasheya okukhonza avela ku-3/4 kuya komunye indebe yokudla. Cabanga ukuthi udla okungakanani ngempela - ungadla ama-servings amabili noma amathathu ngesikhathi.
- Khetha okusanhlamvu okuphezulu e-fibre - okungenani amagremu amathathu ukukhonza ngamunye. Uzothola i-fibre kakhulu ema-high-fibre okusanhlamvu njengokolweni oqoshiwe, okusanhlamvu okwe-oat, ukolweni olukhukhumeziwe kanye nezinhlamvu zegatsha. Ngokujwayelekile, uketshezi oluningi ushukela, i-fiber encane ekhonzayo ngayinye. Izitshalo zoshukela zivame ukuba negremu eyodwa ngokukhonza.
- Bheka izitshalo eziqiniswe ngamavithamini namaminerali. Uma udla ukudla okunempilo okucebile izithelo nemifino, okusanhlamvu okuphelele, imithombo yamaprotheni enempilo, nemikhiqizo yobisi engekho noma ephansi, cishe akudingeki ukhathazeke ngokuthola amavithamini namaminerali anele. Uma ukudla kwakho akuyona into enhle kakhulu, noma uthengisa okusanhlamvu kwengane okudla okukhethile, ukuthola lawo mavithamini engeziwe kanye namaminerali kuwumqondo omuhle. Inani lamakhamzimba aqinisekisiwe ahluka phakathi kokusanhlamvu kodwa ubheke okusanhlamvu nge- calcium eyengeziwe, i- vitamin D , i-folic acid (uhlobo lwama-folate) kanye ne-vitamin C.
- Bheka uhlu lwezithako. Ufuna ukubona amagama "okusanhlamvu okuphelele" noma "ukolweni wonke" okubalwe njengesithako sokuqala. Ungase ufise nokugwema okusanhlamvu okuqukethe ukunambitheka okufakelwayo kanye nemibala.
- Phuma ibhulakufesi yakho ngokufaka ucezu lwesinkwa sokudla okusanhlamvu nesebhantshi elincane, noma iqanda elilodwa elinamaphesenti angu-100. Ungabhubhisi ukudla kwasekuseni kwakho ngama-fat-fat and high-calorie foods.
Amathiphu Okudla Kokudla Kokuphumula:
- Ungathengi uma ulambile noma uzolingwa yizilimo ezinothile-njenge-candy.
- Thenga ubisi olunamafutha amancane oketshezi lwakho, noma zama i-almond, irayisi noma ubisi lwe-soy.
- Engeza i-fiber eyengeziwe ku-cereal yakho ngezithelo ezintsha ezicatshiwe noma amajikijolo.
- Khonza okusanhlamvu kwakho ngendwangu yenhlamba egcwele okusanhlamvu egcwala ibhotela ye-peanut noma iqanda eliboshiwe for amaprotheni engeziwe.