Izici eziwusizo zokusanhlamvu
Izinhlamvu zenziwa okusanhlamvu. Amabele ahlanzwa, acutshungulwe kusetshenziswa ubuchwepheshe obuhlukahlukene, kwesinye isikhathi kuyachotshozwa. Lolu hlobo lokudla lwaziwa ngabantu kusukela ezikhathini zasendulo kakhulu. Indlela edume kunazo zonke yokupheka okusanhlamvu ethile ukupheka iphalishi kuyo. Ilayisi noma i-buckwheat ivame ukungezwa kumasobho, i-semolina - kuma-cheesecake.
Ezikolweni, kuhlala kuneprotheni yemifino kanye nama-carbohydrate amaningi. Cishe noma yikuphi okusanhlamvu kunamavithamini we-B, kanye ne-PP, A, C, E. Plus fiber.
Izici eziphambili zokusanhlamvu:- hlinzeka umzimba ngamandla;
- asize ipheshana lesisu ukuba lisebenze;
- ubambe iqhaza ekwenziweni kwezidumbu komzimba.
Izinhlamvu zingumkhiqizo onempilo futhi omnandi kakhulu. Yize eyokugcina - umuntu onjalo. Cishe wonke umuntu unezifiso zakhe (i-porridge) - ezithandekayo nezingathandwa.
Izinhlamvu zesifo sikashukela
Uma umuntu onesifo sikashukela engakulandeli ukudla, kungabhekwa ukuthi akaphathwa nakancane.
Umkhiqizo ngamunye uhlaziywa ngokuningiliziwe ngabezokudla njengoba kuvunyelwe noma kunqatshelwe kulesi sifo. Ukulimala nezinzuzo zama-carbohydrate, okukhona kunoma yikuphi okusanhlamvu, kungenye yezingxabano zengxabano phakathi kochwepheshe ekudleni okunesifo sikashukela. Ukolweni ngamunye wayehlolwe kanzima ngasikhathi sinye. Ngenxa yalokhu, izinhlobo eziningi zamabele zangena ekudleni sikashukela. Kukhona okunqatshelwe nokubhuka okuthile okungezansi.
Izinhlamvu eziwusizo kakhulu
Noma yimuphi umondli wezindlela zakhe ubeka okusanhlamvu ezindaweni zokuqala nezilandelayo. Ngemuva kwakho konke, wonke umuntu unezindlela zakhe, ukubalwa kanye nolwazi lwabo. Isilinganiselo "okusanhlamvu" - kuthebula elingezansi. Yonke imininingwane ingeyokusanhlamvu okomile.
| Ama-groats | I-GI | XE | Amakhalori, kcal |
| Irayisi elinsundu | 45 | 1 isipuni | 303 |
| Buckwheat | 50-60 | 329 | |
| I-Oatmeal (engeke ididaniswe neHercules) | 65 | 345 | |
| Ibhali lePearl | 20-30 | 324 |
- Irayisi elinsundu - lephula amafutha, isiza imetabolism, kanye nengcindezi yegazi.
- I-Buckwheat - ilawula i-cholesterol noshukela wegazi.
- I-Oatmeal ihlanza imithambo yegazi.
- Ibhali ligcwele phosphorus, okubalulekile ukufakwa kwe-calcium ekudleni. Ngaphezu kwalokho, ifosforasi yenza ubuchopho bujwayelekile.
Akunconyelwe ushukela
Futhi lapha, izazi zokudla azinakho ukuvumelana. Ngakho-ke, ithebula elingezansi liveza okusanhlamvu, okungafani nhlobo nesifo sikashukela. Esikhundleni salokho, zivame ukudangala kakhulu.
| Ama-groats | I-GI | XE | Amakhalori, kcal |
| Imana | 81 | 1 isipuni | 326 |
| Ummbila | 70 | 329 | |
| Ilayisi elimhlophe | 65 | 339-348 |
Kungani kungekho kuvinjelwa okusobala?
- ISemolina ingaba wusizo kakhulu ezifweni zesisu.
- Ama-grits ama-corn anempilo kakhulu, aqeda ngokushesha umuzwa wokulamba.
- Ezinye izazi zokudla okunempilo ngokuvamile azisho ukuthi ilayisi ekudleni okungathandeki.
Amaqiniso kanye nama-Nuances
- Okuqukethwe kwe-carbohydrate okusanhlamvu kuhluka kancane. Kakhulu kangangokuba akubhekwanga lapho kuthathwa inani lomkhiqizo ngophiko ngalunye lwesinkwa. Ngendlela: 1 XE ngu 2 tbsp. l noma yiziphi izinhlamvu ezibilisiwe (1 tbsp. l. ezomile).
- Uma ucabanga ngezinhlamvu ekudleni kwakho, kubalulekile ukuthi umuntu onesifo sikashukela azi ama-nuances athile wesilisa. Inkomba ye-glycemic yezinhlamvu eziphekwe emanzini ingaphansi kunalokho okuphekwe obisini. I-Porridge plus izithelo isaladi ayifani nhlobo nephalishi ngesaladi yemifino noma u-anyanisi.
Siphendukela kwinombolo edumile yokudla 9. Yakhiwa ngaphezu kwesigamu sekhulu leminyaka edlule futhi manje isisetshenziswa ngemiphumela emihle kakhulu. Uma ubheka imenyu yamasonto onke ehlanganiswe ngokudla uNombolo 9, ungabona: okusanhlamvu nezitsha eziseceleni ezivela ezinsizeni kunconywa cishe nsuku zonke.
