Umqondo onjenge-muesli uvele cishe eminyakeni eyikhulu edlule, lapho udokotela waseSwitzerland uBircher Benner enza ukudla okukhethekile kweziguli lapho zilungiswa. Okwamanje, lo mkhiqizo uthole ukuthandwa okubanzi phakathi kwabantu abahola indlela yokuphila enempilo.
Izinkampani eziningi zaqala ukukhiqiza okusanhlamvu okuyisipesheli ngaphandle koshukela kwabanesifo sikashukela, inkomba ye-glycemic yomkhiqizo onjalo isuka kumayunithi angama-40 kuye kwangama-80, ngokuya ngesakhiwo. Imvamisa, le ngxube ifaka okusanhlamvu nezithelo ezomisiwe, zingahluka ngendlela yokucubungula, impilo yeshalofu kanye nomenzi.
UMuesli akayona into edlula nje ingxube yama-okusanhlamvu wonke ngesimo sikakolweni, ibhali, ilayisi, i-oats, amabele ngamantongomane, izithelo ezomisiwe, amajikijolo amasha noma izithelo. Kodwa-ke, kwesinye isikhathi umkhiqizo ufaka izinqolobane ezihlukene ezivimbelaniswe iziguli ezinesifo sikashukela. Kulokhu, ukukhetha komkhiqizo kufanele kusondele lapho kunakwa ngokukhethekile.
Kuyini muesli
Uma uhumusha ngokweqiniso igama elithi "muesli" kusuka eJalimane, ekuhumusheni lo mqondo usho "amazambane abunjiwe". Muva nje, i-muesli ibhekwa njengomkhiqizo ojwayelekile wokusanhlamvu ngokufakwa kwezithelo ezinwetshisiwe. Kodwa-ke, empeleni, lokhu kungukudla okukhethekile kwasekuseni, okulungiselelwe okusanhlamvu, amabele, amahlumela kakolweni, amantongomane, izithelo ezomisiwe, uju.
Ngokungafani nezinye izitsha ezifanayo, i-muesli iqukethe kuphela izithako zemvelo, kodwa abanye abakhiqizi bangangeza izithako zokugcoba kanye nokunambitheka ukuze banikeze ukunambitheka okumnandi. Okubalulekile ukuthi ucabangele lapho uthenga umkhiqizo.
UMuesli unezinhlobo ezimbili - eluhlaza futhi ebhakwe. Ingxube eluhlaza ayibhekelwa ekwelashweni kokushisa, izithako ngamantongomane, imbewu, izithelo ezomisiwe, okusanhlamvu. I-bakes muesli ixubene nengono yemvelo futhi ibhakwa emazingeni okushisa aphansi.
- Njengomthetho, umkhiqizo wemvelo ulungiswa kusuka ku-oatmeal, kepha kwesinye isikhathi kufakwe okusanhlamvu okumbala, ukolweni, ibhali nelayisi. Futhi, le ngxube ingaba nezithelo ezahlukile ngesimo sezithelo ezomile, uju, amantongomane nezinye izithasiselo.
- Ngokuya ngokuthi yiziphi izakhi ezifakiwe kule ngxube, inani lamandla womkhiqizo linqunywa. Amagremu ayi-100 wengxube yezithelo okusanhlamvu aqukethe ama-450 kcal, ngokufakwa kobisi, ushukela noma uju, inkomba ye-glycemic kanye ne-calorie level inyuka ngokufanele.
Ukuthola isidlo esine-khalori ephansi, i-muesli ifakwa ngejusi elisanda kufakwa, amanzi noma i-compote.
Izici eziwusizo ze-muesli
Lo mkhiqizo awugcini ngokuqongelela izakhi zomzimba, kepha futhi "yibhomu le-carbohydrate" yangempela, ngoba amagremu ayi-100 e-muesli aqukethe ngaphezu kwe-450 kcal. Inkomba ye-glycemic yengxube ingalingana kahle futhi iphakeme. Ngakho-ke, izazi zesifo sikashukela kudingeka ziqaphele lapho zisebenzisa lo mkhiqizo.
Izici eziwusizo zomxube zisendleleni yazo yemvelo. Okusanhlamvu okusanhlamvu kuyachotshozwa, kuflatisiwe, kepha akubekwa ngaphansi kokwelashwa okubalulekile kokushisa, ngenxa yokuthi umkhiqizo uzowagcina wonke amavithamini kanye namaminerali. Ama-Strawberry, ama-apula, imbewu, omisiwe, ama-walnuts, ama-alimondi kanye nezinye izithasiselo ezihlwabusayo nezinempilo zengezwa okusanhlamvu okucindezelwe.
Kumuntu otholakala ukuthi unesifo sikashukela, umkhiqizo onjalo uvunyelwe ukusetshenziswa ngamanani amancane. Ngenxa yokuqukethwe okuphezulu kwefayibha yokudla, i-muesli inomthelela ekwaneliseni okusheshayo kwendlala kanye nokulondolozwa komuzwa omude wokugcwala.
- Ingxube futhi isusa i-cholesterol eyingozi, izinto ezinobuthi, ubuthi emzimbeni, ithuthukisa ukusebenza kwamathumbu nazo zonke izitho zomgudu wokugaya ukudla. Ngokukhishwa kwezakhi zomzimba, i-pancreas iyavuselelwa futhi, ngenxa yalokho, izinga likashukela wegazi lilawulwa.
- Ama-pluses amakhulu afaka ukuba khona kwenani elikhulu lamavithamini, amaminerali, izinto zokulandela umkhondo. I-Magnesium ne-potassium kuthinta kahle isimo sohlelo lwezinhliziyo, futhi i-atherosclerosis nayo iyavinjwa.
- I-Muesli inconyelwa ikakhulukazi iziguli ezinesisindo somzimba esandisiwe. Ngenxa yokuqukethwe okuphezulu kwefayibha yokudla, ukugaya kancane okusanhlamvu kwenzeka, ngenxa yokuthi umuzwa wokugcwala uhlala isikhathi eside. Ngakho-ke, ngokukhuluphala, umuntu onesifo sikashukela angalinganisa kakhulu isifiso sakhe sokudla, anciphise isisindo futhi alondoloze amazinga evamile eglucose.
Ngemuva kokudla ingxube kasawoti, kunconyelwa ukuphuza uketshezi kaningi, ngoba izakhiwo eziwusizo ze-muesli zifaka, phakathi kokunye, umphumela wokuvuvukala kwezinto ezitholwe esiswini.
Umuthi ovunyelwe wesifo sikashukela
Ngokuvamile, i-muesli ingumkhiqizo ovunyiwe wohlobo 1 no-2 sikashukela. Kepha kubalulekile ukugcina umthamo wansuku zonke. Usuku luvunyelwe ukungadli okungaphezulu kwama-30-50 g womkhiqizo.
Ama-cereal athululelwa ngamanzi, ubisi lwe-skim noma ujusi osanda kufakwa, bese kudliwa isidlo sasekuseni. Akunakusho ukuthi kufanele ukuthi abanesifo sikashukela bangeze ushukela noma uju engxenyeni yekhekheya, imikhiqizo enjalo inenkomba ye-glycemic ephezulu, engadala ukugxuma okubukhali emazingeni kashukela egazini.
Ngesifo sikashukela, i-muesli ivame ukudliwa ngendlela yayo emsulwa, engeza inani elincane lezithelo noma amajikijolo. Lesi sitsha asiqukethe amafutha agcwele ne-cholesterol embi. Kepha uma uthenga umkhiqizo, kubalulekile ukuthi uqiniseke ukuthi ukwakheka akufaki uwoyela kakhukhunathi, okuyingozi kakhulu kwabanesifo sikashukela.
- Imvamisa, abakhiqizi bengeza izithelo ezijwayelekile kumkhiqizo, le nhlanganisela iqukethe izithako zokugcwala, ukunambitheka, futhi ngenxa yalokho iyingozi kubantu abaphethwe yi-allergy, abantu abangasebenzi kahle kwezinso nezinsimbi zomgudu wesisu. Kufanele wenqabe ukuthenga i-granola ngoju, ushokoledi kanye nosawoti omningi, inkomba ye-glycemic yemikhiqizo enjalo iphakeme kakhulu.
- Kubandakanya nesifo sikashukela, awukwazi ukuthenga ama-muesli ngendlela ebhakwe, lo mkhiqizo ubizwa ngokuthi yi-granola noma i-crunch. Ngesikhathi sokwelashwa okushisa, kufakwa i-glaze, ushukela owengeziwe, uju, ushokoledi, ukhukhunathi, izakhi ezinjalo zinenkomba ye-glycemic ephezulu nenani elikhulu lama-kilojoule, angavunyelwe uma kwenzeka kuyi-hyperglycemia.
Ukukhetha kuka Muesli kwesifo sikashukela
Lapho uthenga i-granola, kufanele ufunde ngokucophelela ukwakheka komkhiqizo, okhonjiswayo kwiphakheji. Akufanele uthenge umxube uma uqukethe amafutha emifino - lo muthi uvusa ukukhiqizwa kwama-asidi anamafutha futhi kuthinta kabi ukusebenza kohlelo lwenhliziyo.
Njengoba i-muesli iqukethe inani elilinganiselwe le-ascorbic acid elifunwa yisifo sikashukela, lo mkhiqizo udliwa kangcono ngezithelo ezintsha noma ujusi wamajikijolo.
Akunakusho ukuthi kufanele uthenge i-muesli ethosiwe, ngoba aqukethe inani eliphakeme lamafutha, okulimaza kakhulu isibindi. Ngokusebenzisa njalo okusanhlamvu okunjalo, isifo sikashukela siba sibi kuphela. I-Muesli akufanele ifake ama-preservatives, ukuzinza kanye nokunambitheka.
- Ama-muesli aluhlaza wemvelo, aqukethe inani elincane lezithako ezingeziwe, kufanele akhethwe. Ngenye indlela, okusanhlamvu kungenzeka kube nezithasiselo ezimbili ngendlela yezithelo ezomisiwe namantongomane.
- Indishi enjalo idliwa ngamanani amancane ebhulakufesi. Ngaphambi kokuyolala, akudunyiswa ukudla i-muesli, ngoba izinhlamvu azinaso isikhathi sokugaya emzimbeni, ngoba zazo zihlala emathunjini, zibangela ukuvutshelwa nenqubo yokuqina.
- Ngokufanelekile, uma umuntu onesifo sikashukela ehlanganisa i-muesli ne-kefir enamafutha aphansi, ubisi olubilisiwe lubhakwe nokuqukethwe okunamafutha okungewona amaphesenti amabili, ne-bifilin. Amathuna angabaphakeli ababaluleke kakhulu befayibha, enikeza umuzwa wokuhlala isikhathi eside we-satiety, futhi aqukethe ama-carbohydrate asebenzayo ahamba kancane anikeza amandla emzimbeni.
Uma usebenzisa isidlo esinjalo ekuseni, umuntu onesifo sikashukela uyogcwalisa umzimba ngamandla namandla, ahlinzeke inqubo yokugaya efanele, futhi asebenzise ukuqina kwamathumbu. Njengoba umthamo, ungasebenzisa imigoqo enamafutha amancane ama-flakes akhethekile, acebile ku-fiber kanye nama-carbohydrate ahamba kancane. Lokhu kwanelisa indlala, kunikeza ukwaneliseka kwesikhathi eside futhi kuvimbela ukwanda okukhulu kweglucose yegazi.
Namuhla, lapho uthengiswa emashalofini esitolo ungathola i-granola ekhethekile ngaphandle koshukela kubantu abatholakala benesifo sikashukela. Esikhundleni sikashukela, i-fructose ne-fiber yokudla okunempilo yengeziwe kule ngxube. Kubalulekile ukuthi ama-flakes athengiwe angashisi, ngoba umkhiqizo onjalo unengwe ngaphambili, okusho ukuthi uqukethe inani elikhulu lamakhalori futhi linenkomba ephezulu ye-glycemic.
Kufanele uqonde ukuthi ngisho nengxubevange yezithelo ezijwayelekile ingaba nezimpawu zokuphikisana. Ikakhulu, i-muesli akufanele isetshenziselwe:
- I-gastritis nezinye izifo zokuvuvukala zohlelo lokugaya ukudla;
- Ukuqunjelwa kaningi nesifo sikashukela;
- Ukusabela okungahambisani nezithelo noma amajikijolo afakiwe kule ngxube.
Ukuvimbela umphumela ongemuhle ongathandeki, i-muesli idliwa ngendlela yayo emsulwa, engeza amanzi noma ubisi olunamafutha amancane.
Ngakho-ke, i-muesli ingxube yezithelo nezithelo ezinempilo futhi ezinempilo, ezivunyelwe ukusetshenziswa ngobuningi beshukela. Isitsha sisetshenziswa ekuseni esidlweni sasekuseni, kuyilapho into eyodwa ingabi ngaphezu kwe-30-50 g.
Kuvunyelwe ukwengeza amajikijolo amasha, izithelo ezomisiwe noma inani elincanyana lamantongomane kulengxubevange.
Ukwenza uMuesli Ekhaya
Abantu abanesifo sikashukela bangawupheka kalula lo mkhiqizo onempilo futhi onempilo lapho besekhaya. Kulokhu, izinhlamvu zezinhlobo ezahlukahlukene zivame ukusetshenziselwa, ungathenga futhi iklabishi eyenziwe ngomumo eyenziwe esitolo, esivele ifaka i-oats, amabele nokunye okusanhlamvu.
Ama-cereal agawulwa ngokucophelela ku-blender noma i-grinder yekhofi, ngemuva kwalokho amajikijolo, amantongomane nezithelo ezomisiwe zifakwa kule ngxube. Ngaphezu kwalokho, okusanhlamvu kungathelwa nge-kefir, ubisi olubilisiwe olubhakwe, iyogathi neminye imikhiqizo yobisi olunobisi olunamafutha amancane.
Kunconywa ukwengeza ibanga elikhethekile lezithelo zomdiliya uSultan kule ngxube, enenkomba ye-glycemic ephansi, kepha ngasikhathi sinye ikwazi ukwenze amazinga kashukela egazini abe ngokwejwayelekile. Isithako esinjalo singumthombo we-vithamini B, i-phenol, amaminerali ahlukahlukene.
Inani elincane lama-walnuts wohlobo lwesifo sikashukela 2 nalo liyasebenziseka, ngoba lo mkhiqizo ugcwele amavithamini, amaminerali, ama-acids abalulekile, futhi futhi uvula ukwakheka kwe-insulin ye-hormone kumanyikwe. Ngakho-ke, amantongomane emthanjeni omncane alusizo kakhulu ezifweni zohlobo lokuqala nesesibili sikashukela.
I-Oatmeal iqukethe ama-polysaccharides, ama-carbohydrate, ahlinzeka umzimba ngamandla adingekayo futhi enze noshukela wegazi abe ngokwejwayelekile. Ukwakheka kwama-oats kufaka phakathi imicu enenzuzo, yehlisa i-cholesterol yegazi futhi kuthinta kahle ukusebenza kwesistimu yenhliziyo. I-Magnesium neVitamin B1 zisiza ukukhiqiza amaprotheni namandla akhululayo.
Uhlobo luni lwamabele olungadliwa ngokukhululeka ngabanesifo sikashukela luzotshelwa uchwepheshe kule video ekulesi sihloko.
