Qhathanisa imininingwane yokudla futhi ufunde ukupheka
Ukusetshenziswa okuncane kwamabhontshisi kanye nezinye izinhlobo ezinjengama-peas nama-lentile bakhuthazwa eSidlweni saseNingizimu South nakwezinye izidlo ezincane zokudla. Kunconywa ukudla okunomsoco ngokujwayelekile ngenxa yokuthi kukhona umthombo omuhle we-fibre, isitashi esimelana nomzimba , nezakhi eziningi nezakhi eziphilayo. Ngaphandle kwemifino engekho-starchy, ingenye yemithi encane ye-glycemic (i-sugar-raising) imithombo ye-carbohydrate ngoba isitashi saso sincipha kancane kancane noma simelana nokugonywa emathunjini amancane.
Usayizi ophakanyisiwe wokukhonza u-1/3 kuya ku-1/2 indebe.
Imifino yazo zonke izigaba zesidlo saseNingizimu South
Nazi ezinye izitshalo ezihle kakhulu kunoma isiphi isigaba seSidlo saseNingizimu South, noma enye enye yokudla okuphansi. Qhathanisa ama-khalori, i-carbs, amaprotheni, nezinombolo ze-fiber ukuze uthole inhlanganisela engcono kakhulu yezidingo zakho.
Ulwazi lokudla okunomsoco, okuphekwe, izitshalo ezingasusiwe (1/2 indebe)
| Ama-calories (g) | I-Carbs (g) | Amaphrotheni (g) | I-fibre (g) | |
| Ubhontshisi be-Adzuki | 147 | 28.5 | 8.65 | 8.4 |
| Ubhontshisi omnyama | 114 | 20.4 | 7.6 | 7.5 |
| Ama-peas anamehlo amnyama | 99 | 17.8 | 6.6 | 5.6 |
| Ubhontshisi obanzi (ubhontshisi befeva) | 94 | 16.7 | 6.5 | 4.6 |
| I-chickpeas (i-garbanzo ubhontshisi) | 134 | 22.5 | 7.3 | 6.2 |
| I-Edamame | 94 | 6.9 | 9.2 | 4 |
| Ubhontshisi waseFrance | 114 | 21.3 | 6.2 | 8.3 |
| Ubhontshisi obukhulu baseNyakatho | 104 | 18.7 | 7.4 | 6.2 |
| I-peas eluhlaza | 67 | 12.5 | 4.3 | 4.4 |
| Izinyosi zezinso | 112 | 20.2 | 7.7 | 5.7 |
| Amalenti | 115 | 20 | 8.9 | 7.8 |
| Ubhontshisi bukaLima | 108 | 19.6 | 7.3 | 6.6 |
| Ubhontshisi bezinkukhu | 106 | 19.3 | 7.1 | 7.7 |
| Amabhontshisi e-Navy | 127 | 23.7 | 7.5 | 9.6 |
| Ubhontshisi bePinto | 122 | 22.4 | 7.7 | 7.7 |
| AmaSoybe | 148 | 7.2 | 15.7 | 5.2 |
| Hlanganisa i-peas | 116 | 20.7 | 8.2 | 8.1 |
| Ubhontshisi omhlophe | 124 | 22.5 | 8.7 | 5.6 |
Amaqabunga kufanele agweme ngenkathi eseMidlalweni Ephansi-I-Carb
Hlala kude nobhontshisi obhalwa ngamashukela noshukela noma isinqumelo.
Ama-peas aluhlaza kubhekwa njengemifino esitashi futhi ayivunyelwe esigabeni esisodwa seSouth South Diet , kodwa abalwa njenge-starch ekhonza ngezigaba ezimbili nantathu.
Ama-peanuts ayingxenye ekhethekile yezinambuzane kanye nokudla kweSouth Beach futhi cishe yonke indawo abanye babhekwa njenge nut . Usayizi wokukhonza eSidlweni saseNingizimu South uphakathi kuka-2/3 oz.
no-1 oz. futhi amantongomane avunyelwe kuzo zonke izigaba zokudla. Amabhawuni amabili we-bhotela ye-peanut yangokwemvelo (ayikho ishukela noma amafutha angeziwe) kubhekwa njengokukhonza.
Amaqabunga Asemathinini Nezihlahla Eziphekwe
Qaphela ukuthi ngokuvamile ubhontshisi osemathinini uvame ukuphakamisa ushukela wegazi ngaphezu kweembotyi ozigcoba bese uzipheka. Noma kunjalo, lokhu akusebenzi kuma-soya, anesibalo esincane se-carb nes index esincane kakhulu se-glycemic, ukuqala. Ama-soybe omnyama ayinhle yokukhetha ubhontshisi obuncane obungenawo ukunambitheka okunamandla ukuthi ama-soybean avamile ayenzayo.
Kungcono kusuka kumbono weshukela wegazi ukupheka ubhontshisi wena kunokuba usebenzise ubhontshisi osemathinini. Ingcindezi esetshenziselwa ukukhiqiza ubhontshisi obunwetshiwe wehlisa isitashi futhi yenza kube lula ukufinyelela ohlelweni lwethu lokugaya. Futhi, silahlekelwa izinzuzo zesitashi esimelana naso ngokwemvelo kubhontshisi okwenza konke kube khona kwamakholoni ethu futhi sidle amabhaktheriya anenzuzo lapho.
Indlela Yokupheka Ubhontshisi
Angazi kanjani ukupheka ubhontshisi? Empeleni kulula kakhulu.
1. Cabanga ngokuzifaka. Kungcono ukucwilisa ubhontshisi wakho ngaphambi kokupheka ngoba kusiza umzimba wakho ukugaya kalula futhi kusiza ubhontshisi ukupheka ngokushesha. Ukwengeza usawoti ku-soak kuzobasiza ukuba bapheke ngisho ngokushesha nangokwengeziwe, kepha usawoti ungakhetha.
Ukungena komdabu. Indlela yendabuko yokugaya ubhontshisi amahora amane kuya kwangu-12 emanzini ama-intshi amabili ngaphezu kokuphakama kwamabhontshisi. Uma ufuna ukwengeza usawoti, sebenzisa isipuni 1 ngekhadi lamabhontshisi osawoti omuhle noma izipuni ezimbili zamanoni anosawoti. Geza bese ugeza ubhontshisi ngaphambi kokuwasebenzisa.
Ukushayela okusheshayo. Uma usheshe, faka ubhontshisi emanzini amabili amasentimitha ngaphezulu, engeza usawoti uma ufisa, bese uwaletha emathunjini. Uma befika emathumba, vula ukushisa bese ubavumela ukuba bahlale ihora. Geza bese ugeza ngaphambi kokupheka.
Uma ukhetha ukungagcini ubhontshisi wakho, engeza enye ihora noma amabili ngesikhathi sakho sokupheka.
Qinisekisa ukuthi zihlale zimbozwa uketshezi ngenkathi zipheka.
2. Khetha ukudlala kwakho. Usawoti ulungile, kodwa cabanga ngokuhlola ezinye izinkathi zokwabelana ukuze uzixube.
3. C ook them. Ungasebenzisa i-slow-cooker, i-cook-cooker, noma umane upheke esitofu. Ngokuba stovetop kanye abapheki-cookers, zimboze ubhontshisi ngamasentimitha amabili amanzi bese uwapheka phansi. Esitofu, kuye ngokuthi ubhontshisi, kuzothatha phakathi kwemizuzu engu-15 namahora ambalwa. Ku-cooker kancane, kuzothatha phakathi kwamahora amathathu nesithupha. Amabhontshisi ayenziwa uma abethenda kodwa hhayi ama-mushy.
4. Londoloza uketshezi. Ungasebenzisa imfucumfucu yebhontshisi ngendlela efanayo ongayenza inkukhu noma isitshalo semifino futhi ifinyelele izinyanga eziyisithupha.
Khumbula ukuthi enye indebe yamabhontshisi omisiwe athela cishe izinkomishi ezintathu zamabhontshisi okuphekwe.
> Imithombo:
> Clark, M. Indlela Yokupheka Ubhontshisi. I-New York Times Ukupheka.
> I-United States uMnyango Wezolimo (USDA), Isevisi Yokucwaninga Ngezolimo. Idatha kaZwelonke yokuThuthukiswa kweziNdawo zeSikhumenti Esijwayelekile, Ukukhululwa 28, 2016.