Okusanhlamvu: ngebuhle nebubi

Okunempilo ukudla kanye okunempilo isibe namuhla omunye izimfanelo ezibaluleke kakhulu umuntu aphumelele, ngoba kuyisinkwa sawo enjalo emvumela ukuba ubhekane nezingcindezi zokuphila kwanamuhla nezinkinga emvelweni kwemvelo. Wonke umuntu ufuna ukuba ubukeke kangcono futhi abasebasha, ukwenza imisebenzi ajwayelekile ivolumu futhi ngaleyo ndlela kancane ukubona udokotela. Elinye lamaphuzu we amamenyu enempilo nokunomsoco ezibhekwa lonke ukudla okusanhlamvu. Abantu abaningi abazi ukuthi ihluke kanjani kwezinye izingxenye okusanhlamvu ekudleni nokuthi ziwusizo, njengoba besho.

Yini lena

Umsebenzi oyinhloko umthengi isilinganiso - ukunquma ukuthi yasisiza ukubaluleka "wonke" maqondana imikhiqizo wokudla. I-Russian emakethe ngokuvamile igama "okusanhlamvu" uyaphikisana elithi "nechobozekile," kodwa sibi.

Igama elithi okusanhlamvu (okusanhlamvu lonke) zivela e-United States, lapho laqanjwa ngokuyinhloko yokudla kanye neziphathimandla unomthwalo wokuqapha ikhwalithi ukudliwa abantu ukudla, hhayi umthengi isilinganiso. Lokhu kwaholela yokuthi abathengi abavamile abaqondi ngempela ukuthi yini kulesi sigaba imikhiqizo nendlela ukukhetha nabo esitolo.

Izinhlobo okusanhlamvu lonke

okumahhadla okusanhlamvu - kuba beqinile nechobozekile futhi uguqulwe ishq okusanhlamvu nokusanhlamvu equkethe yonke isethi eziyisisekelo izingxenye zemvelo: imibungu okunesitashi endosperm, bran, kanye nenani lezi zingxenye kufanele zifane amaphesenti abo isilinganiso amabele yemvelo . okusanhlamvu lonke kungenziwa hhayi kuphela ochotshoziwe isicaba ku ishq, kodwa futhi ifomu kafulawa nepepper. It bavunyelwe ngisho ukucubungula yabo Culinary, njengoba akuthinti umsoco umkhiqizo.

Wholegrains, akungabazeki, akukho ngozi ibhekwa njengezwekazi kakhulu, ewusizo kakhulu phakathi zokudla. Kodwa ukusetshenziswa kwazo ngebuhle nebubi. Ngaphambi ukubethula ku ekudleni njalo, kubalulekile ukuhlola kokubili inzuzo futhi engatsho lutho. Cabangela izimfanelo ezinhle lonke ukudla okusanhlamvu.

Okuhle

Namuhla, cishe wonke umuntu uyazi, lokho elula noma carbohydrate okusheshayo zehluke eziyinkimbinkimbi, futhi kungani yokugcina kungcono kakhulu. okusanhlamvu lonke iwumthombo "ezinhle" carbohydrate ayinkimbinkimbi, lapho umzimba usebenzisa ngaphandle elula, uthole eyodwa amandla ngaphandle ingozi amazinga kashukela egazini lenyuke hhayi ngokubeka ukweqisa ku amafutha.

Njengengxenye okusanhlamvu lonke eziningi fibre ewusizo okukhuthaza iziyaluyalu wokugaya ukudla ikhambi, aqede ukuqunjelwa, detoxifying, kanyekanye ekuthumeleni umuzwa satiety lapho kudliwa eziningi ezincane.

Futhi, okusanhlamvu lonke aqukethe isamba elanele B amavithamini, kubalulekile kakhulu ezihlukahlukene izinqubo umzimba. Amavithamini leli qembu kujwayeleke nemisebenzi isimiso sezinzwa zinengxenye izinga kabusha nokuvuselelwa kwezicubu. imikhiqizo enjalo ayinsimbi futhi kudingekile ukulawula ezingeni elithwala umoya-mpilo egazini obhekene ukudluliswa oxygen zonke izinhlelo, kwezitho nezicubu. I engayitholi njalo futhi ezanele yensimbi kusuka ukudla kunomthelela zokuvimbela igazi.

Kukhona ingxenye futhi antioxidant yemvelo - vitamin E, esivikela umzimba kusuka radicals khulula engabangela emdlavuzeni ngisho. Lo vithamini kuthuthukisa isakhiwo nokubukeka nolwelwesi lwamafinyila, isikhumba nezinwele.

Benefit calcium, njengoba iqukethwe okumahhadla by-imikhiqizo, kunzima overestimate: amazinyo enempilo futhi ekhangayo, izinzipho izinwele, amathambo eqinile, ukukhumuzeka kwamathambo zokuvimbela iniketa kuphela eyanele calcium emzimbeni. Futhi khona-zinc, isakhi esinamandla eqeda ukuvuvukala iyasiza amadoda. Potassium kuqinisa imisipha yenhliziyo, futhi ingxenye yonke okusanhlamvu.

Okusanhlamvu, ufulawa, okusanhlamvu, ngaphezu uhlu izakhi ewusizo kule ukwakheka, futhi unike ibhonasi nice - basebenzisa nomthelela omuhle sibalo, okuvumela ukuba silondoloze ngokuvumelana noma ukunciphisa isisindo.

Kodwa okusanhlamvu lonke babe nezihibe, ukungazi ezingasetshenziswa ngokuzumayo ukudlala ihlaya elibi nabanye imikhakha abathengi.

nebubi

Ububi main wukuthi okusanhlamvu lonke kukhona nomzimba ezinamandla. Ekhuluma ewukuhlakanipha okwenziwe allergen izenzo amaprotheni ngokuvamile ewusizo, okuyinto lapha kakhulu, kodwa abanye kuba ethile ebalulekile, njengoba kwenza abantu bakuphathe nomzimba. Ngokwesibonelo, iziguli isifo celiac akakwazi ukudla amaprotheni ukolweni, kodwa ngokuvamile ezinye komzimba ayisakwazi ukubhekana ne umthamo lenyuke wamaprotheni zemifino. Ngaphezu kwalokho, ukusabela okukhulu iguliswa kungenzeka nempova, kodwa kungathi ngemithamo asalile ekhona okusanhlamvu lonke.

okusanhlamvu lonke akheke eziyinkimbinkimbi futhi basonta okuthiwa carbohydrate "eside", okuyinto, kanye inzuzo, futhi side effect - elisindayo ukudla wokugaya ukudla. Bantwana, asebekhulile kanye nabantu izifo ezithize emathunjini contraindicated ukusetshenziswa kwemikhiqizo enjalo.

Ngo inqubo ukwelashwa ukushisa phezu okusanhlamvu lonke angahlala ingxenye bacterium namagciwane. Uma lokhu umakhi nommeli, usongo olunjalo kuyehla kube cishe zero, Nokho lapho ekhetha isidingo acabangele leli ehilelekile. Nakuba esikhathini ubhontshisi iphathwa zezinto ezilimazayo sisuswa athutha, abanye okusanhlamvu ingase ihlanganise zinambuzane namanye izinto eziyingozi. Kulokhu, idumela yomenzi nalo libalulekile. Kungcono ukukhetha ngokucophelela bese sinamathela imithetho yayo ukusetshenziswa nsuku zonke.

Ngokucophelela, gluten-free!

Pretty ngokushesha emhlabeni wonke ezandayo iziguli isifo celiac - ukungabekezelelani ukuba gluten (amaprotheni ukolweni). Kulokhu, yesifo celiac njengenkulumo ukuba ukusabela iguliswa gluten. Ngaphansi isenzo yalesi amaprotheni villus yoma emathunjini amancane kuhambisana izimpawu ezinamandla. Kuphela e-United States kwatholakala ukuthi nginesifo yesifo celiac cishe 1% wesibalo sabantu. Kodwa inani elikhulu iziguli ezinalesi sifo aye atholakala. Kulokhu-ke akuyona ziphathwe amakhemikhali, njll

Okuwukuphela kwendlela uphila impilo egcwele nge yesifo celiac - ukulandela impilo yonke Ukudla gluten-free. Iziguli ezinjalo kungaba kuphela ukudla gluten-free okusanhlamvu, ngoba azilona wholegrains yingozi.

Imikhiqizo uhlu okusanhlamvu lonke

Into yokuqala okumele uqaphele - lesi sidlo. Zonke izingxenye ezidliwayo lokusanhlamvu, kuhlanganise lwegciwane, ikhenela floury futhi bran zikhona yonke ufulawa, okuwusizo kakhulu kunalezo evamile premium elicwengiweyo ngoba zonke izakhamzimba ngoba iqukethe isilinganiso elilungile. Futhi kakade kusukela kule ufulawa ungakwazi ukubhaka isinkwa noma namakhekhe amnandi.

Ngaphezu ufulawa, okusanhlamvu elandelayo lonke:

• irayisi wholegrain (brown, ensundu zasendle);
• oats (kuhlanganise ngesimo ishq);
• amabele;
• kakolweni (isib zinhlobo zayo ezifana ukolo ogazingiwe Triticale);
• ibhali;
• nokunye okufana nokolweni;
• amabele;
• quinoa engadini.

Nokho osebenza ku okusanhlamvu lonke? Pasta, isinkwa noma namabhanisi, isinkwa kanye amabhisikidi, ibhulakufesi okusanhlamvu.

Indlela ukukhetha imikhiqizo kwesokudla

Ukuze ukuhlola kahle izinga imikhiqizo lonke-okusanhlamvu, ngaphambi kokuthenga kudingeka sitadishe ngosizo Ukwakheka kwabo.

Kufanele ukwethula okusanhlamvu lonke okungase ngesimo ufulawa kakolweni, okuyinto kusebenza ngokugcwele wonke okusanhlamvu. okusanhlamvu ungafundeki kanye ishq kubo (isibonelo, oat) ziyasebenza nakubantu okusanhlamvu lonke. Kufanele bazi ukuthi imikhiqizo isize kakhulu futhi eliphezulu yilezo lapho okusanhlamvu lonke njengengxenye wabonisa kwasekuqaleni, okukhombisa ukuthi okuqukethwe ingxenye ebalulekile inani elikhulu. Uma okusanhlamvu lonke kungene yesibili futhi ikakhulukazi isikhundla yesithathu ke lo mkhiqizo awukho ewusizo ngempela.

Iphuzu elibalulekile sesibili siwukuthi indawo zokukhiqiza kuboniswa kwilebula. ukudla okukhiqizwe ngendlela engokwemvelo zingatshalwa futhi ekhiqizwa kuphela ngaphansi kwezimo ezikahle kwemvelo ngoba amadolobha noma izifunda, kwi nesikhathi ukukhiqizwa.

Okubalulekile futhi ukubonakala umkhiqizo ekhiqizwa kusuka okusanhlamvu eluhlaza. Ngokwesibonelo, nsundu irayisi - kuwuphawu lokuthi lo igobolondo singasuki kinid. kakolweni lonke isinkwa akubukeki sengathi aluhlaza, amhlophe, futhi bayoba grey tint. Ngesikhathi touch yena ngeke esaba khona ethambile futhi obukhulu kakhulu futhi unesihluku.

Yonke imikhiqizo, ikakhulukazi ukudla okunempilo, kungcono uthenge ezitolo abuyekezwa, kuhlanganise nge-Internet.

Indlela ukupheka

Indlela ukupheka okusanhlamvu lonke ukuze uthole inzuzo kakhulu? Ngomqondo onabile, inkulumo ubuchwepheshe sokulungiselela lihlukile evamile. Of ufulawa ukwenza isinkwa kungaba ngokwabo, kodwa womshini isinkwa has izici zayo siqu: inhlama akuyikuvela futhi zingavela ezimanzi.

Okusanhlamvu kungenziwa egcwele amanzi ashisayo ebusuku, ungavele ukupheka iphalishi noma Hlobisa, kodwa zizohluka kwezabantu abavamile ukuthungwa rougher.

Nokho, ngenxa zizwakale kahle futhi izinzuzo undoubted yokudla okusanhlamvu lonke bayakwazisa abantu abaningi.