Ziziphi iiNzuzo kunye neeNzakalo zesonka esiBrown? Kwenziwa njani ekhaya?

Isonka esiBrown sibonakala njengenye indlela ekhethwa rhoqo kwisondlo esisempilweni. Isonka esiBrown, esenziwe ngomgubo wengqolowa kunye nesityebi kwifayibha, sikwayindlela enenzuzo kakhulu kwinkqubo yokwetyisa. Ngoko, kutheni isonka esimdaka sihluke kwezinye iintlobo zezonka kwaye kutheni kufuneka sikhethwe? Kule nqaku, siza kuchaza ngokubanzi izibonelelo zesonka esimdaka kunye nendlela yokwenza ekhaya.

Yintoni Isonka esiBrown?

Isonka esiBrown luhlobo olusempilweni lwesonka esilungiselelwe ingqolowa kunye nomgubo wengqolowa. Olu hlobo lwesonka luqulethe ifayibha ezininzi kunye nexabiso lezondlo kunezonka ezenziwe ngomgubo omhlophe. Ukongeza, inceda iswekile yegazi inyuke kwaye iwele ngokulinganayo kwaye inikeze ukuziva ugcwele. Isonka esiBrown, esikhethwa ekutyeni okunempilo, sinika amandla emzimbeni kwaye sikwaluncedo nakwimpilo yenkqubo yokwetyisa.

Uthini umahluko phakathi kwesonka esiBrown kunye nesonka esimhlophe?

Kukho umahluko phakathi kwesonka esimdaka kunye nesonka esimhlophe. 

• Okokuqala, isonka esimdaka senziwa ngomgubo wengqolowa kwaye ngoko sineefayibha kwaye sinesondlo. Isonka esimhlophe, kwelinye icala, senziwa ngokubanzi kusetyenziswa umgubo ocoliweyo, ngoko umxholo wayo wefiber uphantsi.
• Isonka esiBrown sisezantsi isalathisi se-glycemickwaye oku kunceda iswekile yegazi ukuba ilungelelane. Isonka esimhlophe, ngakolunye uhlangothi, sinesalathisi esiphezulu se-glycemic kwaye sinokubangela ukunyuka ngokukhawuleza kwishukela legazi.

Ukusuka kwimbono yezempilo, isonka esimdaka sinokuba yinto enempilo. Noko ke, kubalulekile ukulungelelana ekutyeni zombini ezi ndidi zezonka.

Ziziphi iingenelo zesonka esimdaka?

Isonka esiBrown siyinto yokutya enendima ebaluleke kakhulu kwisondlo esinempilo. Nazi iingenelo zempilo zokutya isonka esimdaka:

1. Ngumthombo ocebileyo wefiber

Isonka esiBrown sinefiber eninzi kunesonka esimhlophe. Ifayibha inceda inkqubo yethu yokwetyisa isebenze ngokufanelekileyo kwaye inika imvakalelo yokuhlutha.

2. Ngumthombo weevithamini kunye neeminerali.

Isonka esiBrown sinevithamini kunye neeminerali ezininzi kunesonka esimhlophe. Ngokukodwa iivithamini B, demirItyebile kwi-magnesium kunye ne-zinc.

3. Ulungelelanisa iswekile yegazi

Isonka esiBrown kukutya okunomlinganiselo ophantsi we-glycemic index. Oku kunceda iswekile yegazi ukuba ihlale izinzile kwaye inciphisa ukuvakalelwa kwendlala.

4. Ikhusela impilo yentliziyo

Isonka esiBrown sinceda ukukhusela impilo yentliziyo ngenxa yefiber ephezulu kunye ne-antioxidants. Kwakhona kunciphisa umngcipheko wezifo zentliziyo ngokulinganisa amanqanaba e-cholesterol.

5. Iququzelela ukwetyisa

Isonka esiBrown sinceda inkqubo yokwetyisa isebenze ngokutyibilikayo ngenxa yomxholo wefiber. Oku kuthintela iingxaki zokwetyisa ezifana nokuqhinwa.

Ngaba Isonka esiBrown sikwenza ukuba unciphise umzimba?

Isonka esiBrown ngokuqhelekileyo kukutya okukhethiweyo kwabo bafuna ukunciphisa umzimba ngenxa yokuba unempilo kwaye ucebile kwifiber kunezonka ezimhlophe. Inika umzimba imvakalelo yokuhlutha ixesha elide kwaye ngaloo ndlela inceda ukuhlala kude namashwamshwam angenampilo. 

Nangona kunjalo, isonka esimdaka sodwa asikuncedi ukunciphisa umzimba. Kunconywa ukuba uyisebenzise kunye nesicwangciso sokutya okunokulinganisela kunye nokuzivocavoca rhoqo. Njengayo yonke enye into, isonka esimdaka kukutya okufuna ingqalelo kwisixa esisetyenziswayo. Khumbula, ukunciphisa umzimba, kubalulekile ukufumana indlela yokuphila enempilo, kungekhona nje into yokutya enye.

Usenza njani isonka esiBrown ekhaya?

Indlela yokwenza isonka esimdaka ekhaya ngolu hlobo lulandelayo:

izinto

• 3 ikomityi yomgubo wengqolowa
• Iiglasi ezi-1 zamanzi
• Iglasi enye yeti yeoli
• Iipunipoli ezi-1 zobusi
• Ipakethi eyi-1 yegwele elikhawulezayo
• icephe letyuwa

Kwenziwa njani?

1. Okokuqala, yongeza amanzi, ioli, ubusi kunye nemvubelo kwisitya kwaye udibanise.
2. Emva koko yongeza umgubo ngokukhawuleza kwaye uqalise ukuxova.
3. Yongeza ityuwa kwaye uxoke de ufumane intlama engabambeleli esandleni.
4. Gubungela intlama kwaye uyiyeke ukuba ivuthe. Yilinde ukuba ibile malunga neyure enye.
5. Gcoba inhlama evutshiweyo kwakhona, uyimise kwisonka kwaye uyibeke kwi-tray yokubhaka ehlanganiswe nephepha lokubhaka.
6. Phalaza umgubo phezu kwayo, uyigubungele kwaye uyivumele iphakame enye imizuzu eyi-15.
7. Bhaka kwi-oven eshushu ngaphambili kwi-180 degrees malunga nemizuzu engama-30-35.
8. Isonka sakho esimdaka esiphuma e-oveni sele silungile. 

Konwabele ukutya kwakho!

Iyintoni imiphumo eyingozi yesonka esimdaka?

Isonka esiBrown sinefayibha, iiprotheyini kunye neevithamini ezininzi kunesonka esimhlophe, ngoko ke kudla ngokubonwa njengokhetho olusempilweni. Nangona kunjalo, kukho imiphumo eyingozi ekufuneka ithathelwe ingqalelo xa isitya isonka esimdaka.

• Okokuqala, ekubeni isonka esimdaka sinesakhiwo esixineneyo, kusenokuba nzima ukwetyisa yaye kunokubangela iingxaki zokwetyisa. 
• Ukongezelela, umgubo wengqolowa unokunciphisa ukufunxa kwamaminerali ngenxa ye-phytic acid equlethwe kuyo. Ke ngoko, ukutya okuninzi ngesonka esimdaka ngemini kunokubangela iingxaki zokugaya ukutya kunye nokusilela kwamaminerali.

Kubalulekile ukumodareyitha xa usitya isonka esimdaka kwaye usifake kwisondlo esilungeleleneyo.

Umthombo: 1, 2, 3