Amahlamvu okudla okunomsoco
Ukudla okwenziwe ngokolweni, ilayisi, i-oats, i-cornmeal, ibhali noma noma yikuphi okusanhlamvu okusanhlamvu kukhona imikhiqizo yokusanhlamvu. Imikhiqizo yamabele ihlanganisa isinkwa, i-pasta, i-oatmeal, okusanhlamvu kwasekuseni, ama-tortillas, ama-muffin nezinye izinto ezibhaka.
Ochwepheshe bezokudla bancoma ukuthi sidle okusanhlamvu okuningi njengengxenye yokudla okunempilo. Kodwa uyazi ukuthi ungakhetha kanjani okusanhlamvu okungcono kakhulu kokulahlekelwa isisindo kanye nempilo enhle?
Izinhlobo Zamahlamvu: Zonke Izinhlamvu Zokudla Namahlumela Ahlanjululwayo
Imikhiqizo yezinhlamvu ingahle ibe yizinhlobo ezimbili ezihlukene: okusanhlamvu okuphelele nezinhlamvu ezihlungiwe .
Ilayisi elibomvu ne-oatmeal yizibonelo zezinhlamvu ezigcwele. Zonke izithelo ziqukethe yonke i-kernel yokusanhlamvu.
Irayisi elimhlophe nesinkwa esimhlophe yizibonelo zamabele okusanhlamvu. Ngezinye izikhathi i-carbs elicwengileko ibizwa ngokuthi i-carbs elicwengekile noma i-carbohydrate elicwengile. Lezi zinhlamvu ziye zacutshungulwa. Inqubo yokuhlanza isusa igatsha kanye negciwane. Inqubo yokuhlenga futhi inikeza lokhu kudla ukuthungwa okunamandla futhi kwandise impilo yabo yeshalofu.
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Indlela Yokugqoka I-Great-Tasting, I-Granola Engcono
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Indlela Ongayisebenzisa Ngayo Imbewu Ehlumayo Yempilo Yakho
Abanye abadlayo bakhetha ukunambitheka nokubunjwa kwamabele okusanhlamvu, kodwa inqubo yokuhlanza isusa izakhi ezibalulekile ezifana namavithamini B, i-fibre, neyensimbi. Yingakho ochwepheshe bezondlo batusa ukuthi sinciphise ukudla kwethu okucwengisisiwe noma okusanhlamvu okuhlanjululwe futhi sishintshe ukuze sithole konke okusanhlamvu esikhundleni salokho.
Imithombo Yezinhlamvu Zonke
Izibonelo zokukhethwa kokudla kokudla okusanhlamvu zihlanganisa:
- ilayisi elibomvu
- oatmeal
- I-Popcorn
- lonke okusanhlamvu kakolweni
- i-muesli
- isinkwa sonke sikakolweni
- bonke abakhiqiza ukolweni
- i-pasta yonke yengqolowa
- ama-tortillas egcwele ukolweni
- irayisi yasendle
Ezinye izibonelo zezinhlamvu ezijwayelekile ezingavamile zifaka:
- amaranth
- i-millet
- i-quinoa
- izinhlanzi
Izibonelo zokudla okucwengisisiwe ukugwema noma ukukhetha kancane kancane zihlanganisa:
- abaqaphi
- ummbila nofulawa
- i-grits
- ama-noodle
- i-spaghetti
- macaroni
- pitas
- ama-corn flakes
- isinkwa esimhlophe
- ilayisi elimhlophe
Lezi zibonelo zezinhlamvu zingakusiza wenze izinqumo ezingcono uma usitolo sokudla . Ungayiprinta bese uyigcina ilungile noma ibhukumise ikhasi le-smartphone yakho. Izinguquko ezilula kwesinkwa sakho kanye nokhetho lokudla kungaba nethonya elikhulu ekudleni kwakho, njengoba i-fiber nezakhi zanda futhi zanda.
Izinzuzo zokudla okunomsoco nezempilo
Ukudla okuphelele kunomsoco kakhulu futhi kunempilo kunezinhlamvu ezihlungiwe. Izithelo zonke zinikeza u-vitamin E, B, ne-folic acid ngaphezulu kunezinhlamvu ezihlungiwe. Futhi banikeza amaminerali abalulekile afana ne-magnesium, i-zinc, ne-iron.
Kodwa izinzuzo zezempilo zezinhlamvu azipheli lapho. Abacwaningi bathole ukuxhumana phakathi kokudla okusanhlamvu okuphelele kanye nokunye ukuthuthukiswa kwezokwelapha kubandakanya:
- inengozi encishisiwe yezinye izinhlobo zomdlavuza
- umfutho wegazi ophansi
- kunciphise ingozi ye-type 2 yesifo sikashukela
- cholesterol ephansi
- ngcono impilo yokugaya ukudla
- ingozi enciphise yesifo senhliziyo
I-Dieters ihlomula ikakhulukazi yizinhlamvu ezigcwele ngoba ukudla okuphelele okusanhlamvu kuphezulu e-fiber.
Zombili i -fibre enesisindo engenawo engasetshenziswayo isiza ukudla kwakho ngezindlela ezahlukene. Kodwa zombili izinhlobo ze-fiber zikusiza ukuthi ulahlekelwe isisindo ngoba ukudla okunezintambo ezicebile kukusiza ukuthi uzizwe ugcwele isikhathi eside usuku lonke. Ukuzwa ugcwele kungasiza ekuvimbeleni ukudla ngokweqile.
Izinhlamvu eziningi ezihlanjululwayo zenziwa ngcono. Lapho ukudla kulungiswa kusho ukuthi izakhi ezitholakale ekutholeni ukudla zibuyiselwe kumkhiqizo ngesikhathi sokucubungula. Isibonelo, isinkwa esimhlophe esimnandi kungenzeka sibe ne-vithamini B nensimbi eyabuyiselwa emuva ngesikhathi sokukhiqiza.
Kodwa-ke, i-fibre ayihlanganisiwe emuva kokusanhlamvu . Nge-dieters, lokhu kungaba yinkinga. Uma ungatholi i-fiber eyanele ekudleni kwakho, ungase ube nesikhathi esinzima ukulahlekelwa isisindo.
Ukuthola okusanhlamvu okuphelele nokucwiliswe
Uyazi kanjani ukuthi ukudla kwakho kuyisitshalo esiphelele noma okusanhlamvu okucebile? Ukuthola konke okudla okusanhlamvu, bheka amagama anjengokuthi "okusanhlamvu okuphelele," "ukolweni wonke," "rye," noma "oats ophelele" njengezithako zokuqala. Ungathola lezi zithako ekudleni okuthi "umthombo omuhle we-fiber" ngaphambili kwephakheji.
Futhi ubona kanjani uhlamvu oluhlanjululisiwe noma olucebile? Uma umkhiqizo wokusanhlamvu ungafaki konke okusanhlamvu, kuhlanjululwa. Kodwa ezinye okusanhlamvu ezihlungiwe ziyaphumelela futhi ezinye azikho. I-USDA isincoma ukuthi uhlole uhlu lwezithako emaphaketheni omkhiqizo wezinhlamvu ezihlungiwe igama elithi "elithuthukisiwe." Izinhlamvu ezihlanjululwe ezingakalungiswanga zinikeza inani lokudla okunomsoco kunoma yikuphi okusanhlamvu futhi zivame ukuba ngaphezulu kweshukela nama-khalori.
Isevisi Ephakanyisiwe Yezinhlamvu Ngosuku
Inani lokudla okusanhlamvu okufanele udle nsuku zonke kuxhomeke kuneminyaka yakho, ubulili nesigaba somsebenzi, ngokwe-USDA. Lezi izincomo zenhlangano yokusetshenziswa okusanhlamvu kumadoda nabesifazane abadala abadala abagcina izinga lokuzilolonga ngokomzimba.
- Abesifazane abaneminyaka engu-19-50 ubudala : ama-ounce ayisithupha
- Abesifazane abaneminyaka engu-51 ubudala nangaphezulu : ama-ounce amahlanu olinganayo
- Amadoda angu-19-30 ubudala : ama-ounce ayisishiyagalolunye
- Amadoda angama-31-50 ubudala : ama-ounce angu-7 alinganayo
- Amadoda angama-51 ubudala nangaphezulu : ama-ounce ayisithupha
Ucezu lwesinkwa, indebe eyodwa yokudla okuyi-ready-to-eat, noma indebe yengxenye yerayisi ephekwe, i-pasta ephekwe noma i-cereal ephekiwe ingabhekwa njenge-ounce efanayo.
I-USDA isincoma ukuthi okungenani isigamu sawo wonke okusanhlamvu okudliwe kufanele sibe yizinhlamvu eziphelele.
Ukufaka Izithelo Zonke Ezinganeni Zakho
Ukudla okuphelele okusanhlamvu kungafakwa kunoma yisiphi isidlo noma isinkwa. Uma uthola i-hang yayo, kulula ukudla okusanhlamvu okugcwele nsuku zonke. Cabanga nganoma iyiphi yalezi zindlela ezilula zokufaka izitshalo ekudleni kwakho kwansuku zonke.
- Yiba ne-oatmeal eyodwa yokusebenza ngekhofi yakho ekuseni
- Khetha okusanhlamvu kwasekuseni okwenziwe okusanhlamvu okuphelele
- Jabulela wonke ama-crackers we-okusanhlamvu noshizi ukuze uthole ukudla okusheshayo ntambama
- Khetha isinkwa esinkwa sonke esikhundleni sezinkwa ezimhlophe nesikhwama sakho ngesikhathi sokudla kwasemini
- Yiba nelayisi elibomvu esikhundleni selayisi omhlophe ngesidlo sakusihlwa
- Jabulela i-popcorn elula njengesidla kusihlwa
> Imithombo:
> I-Harvard School of Health Public. Ukudla okuphelele. Umthombo Wokudla. https://www.hsph.harvard.edu/nutritionsource/whole-grains/
> Jones J, Engleson J. Wonke okusanhlamvu: Izinzuzo nezinselele. Ukubuyekezwa konyaka wesayensi nokudla. 2010; 1: 19-40. https://www.ncbi.nlm.nih.gov/pubmed/22129328.
> Jonnalagadda SS, Harnack L., et al Ukubeka ndawonye ubumbano ndawonye: Izinzuzo zezempilo ezihambisana nezinhlamvu ezigcwele-Ukucaphuna komphakathi waseMelika ngokudla okunomsoco 2010 i-satellite slide123. I-Journal of Nutrition . 2011; 141 (5). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3078018/.
> USDA. KhethaMyPlate.Gov. Izinhlamvu: Ama-nutrients kanye nezinzuzo zezempilo. https://www.choosemyplate.gov/grains-nutrients-health