Ingabe Okusanhlamvu Kunempilo Noma Kuyingozi?

okusanhlamvu kwasekuseniUkudla okulula ukukulungisa. Abaningi kuthiwa banezinzuzo ezimangalisayo zezempilo.

Ngempela Ingabe okusanhlamvu kwasekuseni kunempilo?? Kulo mbhalo "yini okusanhlamvu", "kuyingozi okusanhlamvu" kuzoxoxwa ngezihloko.

Yini I-Breakfast Cereal?

Lokhu kudla, Yenziwe ngezinhlamvu ezigayiwe futhi ivame ukunothiswa ngamavithamini namaminerali. Ngokuvamile kudliwa nobisi, iyogathi, izithelo noma amantongomane.

Izinhlobonhlobo zokusanhlamvu kwasekuseni kuningi impela. Kodwa ngokuvamile, ukwakhiwa kwabaningi babo kuyafana. 

Zenziwa kanjani okusanhlamvu kwasekuseni? 

ukucutshungulwa

Izinhlamvu zigaywa zibe ufulawa ocolekile bese ziphekwa. 

Ukuxuba

Ufulawa ube usuhlanganiswa nezithako ezinjengoshukela, ukhokho namanzi. 

Ukucindezela

Iningi lalokhu kudla likhiqizwa nge-extrusion, inqubo yokushisa ephezulu esebenzisa umshini ukubumba okusanhlamvu. 

omiswe

Okulandelayo, okusanhlamvu komiswa. 

Ukubumba

Ekugcineni, kuya okusanhlamvu; Kunikezwa izimo ezinjengebhola, inkanyezi, iringi noma unxande. 

Okunye okusanhlamvu kumbozwe ushokoledi ngoba kubhidlika noma kuvuvukale ngesikhathi kwenziwa.

Ziyini Ukudla Kwasekuseni Okusanhlamvu?

Kunezinhlobonhlobo zezinketho zokusanhlamvu kwasekuseni, kanti ezinye zihlanganisa:

- Amaqabunga; Ikhiqizwa ngokucubungula ufulawa futhi iqukethe usawoti, ushukela, i-malt nezinye izithako ezingeziwe. Lokhu kuvame ukwenezelwa ngamavithamini namaminerali.

- Okusanhlamvu okuqhekekile; Ikhiqizwa ngokungeza umoya ocindezelwe ezinhlamvu ezihlukahlukene. Lezi zinhlamvu zilula futhi zishwabene kunezinye.

- Okusanhlamvu okuphelele okucebile nge-fiber; okusanhlamvu okwenziwe ngokusanhlamvu okuphelele.

- uhlobo lwe-muesli; okusanhlamvu okufana ne-oats, irayisi elikhukhumeziwe, ummbila, ukolweni; Iqukethe ingxube yamantongomane afana nama-alimondi, ama-walnuts, ama-hazelnuts nezithelo ezomisiwe njengama-raisin omisiwe, ama-apula, ubhanana nokhukhunathi.

- iphalishi; I-oatmeal ephekiwe kodwa ingaba nezinye izithako.

Ubungozi Bezinhlamvu Zasekuseni Bayini?

Iphezulu ngoshukela kanye nama-carbohydrate acwengekile

Ushukela owengeziwe ungenye yezithako ezimbi kakhulu ekudleni kwesimanje. Kubangela izifo eziningi ezingapheli.

Ushukela omningi esiwudlayo uvela ekudleni okugayiwe kanye okusanhlamvu kwasekuseni Kungenye yezinto ezaziwa kakhulu kulokhu kudla.

Ukuqala usuku ngokudla okusanhlamvu okunoshukela omningi kuphakamisa ushukela wegazi namazinga e-insulin. Ngemva kwamahora ambalwa, ushukela wakho wegazi ungase wehle futhi umzimba ungase ufise ukudla okune-carbohydrate eningi - okungase kudale umjikelezo wokuzitika.

Ukusetshenziswa kukashukela ngokweqile kwandisa ingozi yohlobo lwesifo sikashukela sohlobo 2, isifo senhliziyo nomdlavuza.

Ukudla kwasekuseni Cereal Izinzuzo

Zithengiswa njengezinempilo. "Amafutha aphansi" kanye "nokusanhlamvu okuphelele" noma "amafutha aphansi"ushukela free breakfast cerealKukhona izimangalo zezempilo njengokuthi ”.

Nokho, okusanhlamvu okucolisisiwe noshukela kuphezulu ohlwini lwezithako. Ngisho nezinhlamvu ezikuyo aziyenzi le mikhiqizo ibe nempilo.

Ucwaningo lukhombisa ukuthi lezi zimangalo zezempilo ziyindlela esebenzayo yokuqinisekisa abantu ukuthi le mikhiqizo inempilo. 

okusanhlamvu kwasekuseni okunempilo kuphela uma kwenziwa ngokusanhlamvu okuphelele, ukudla okusanhlamvu okupakishiwe njalo akunempilo. 

Okusanhlamvu okuphelele

Okusanhlamvu okuvela kokusanhlamvu okufana ne-oats, rye, ibhali, ummbila, ukolweni ophelele nerayisi elinsundu kunikeza amavithamini, amaminerali kanye nemisoco edingwa umzimba. Ngesikhathi esifanayo, lezi zinhlamvu ziqukethe i-fiber yokudla eyenza imisebenzi ehlukahlukene emzimbeni, ngakho-ke iyasiza.

Okusanhlamvu okupakishiwe

Izinhlamvu ezipakishiwe ngokuvamile zihlanganisa okusanhlamvu okugayiwe futhi ziqukethe ezinye izinto eziningi, okuzenza zibe ukudla okungenamsoco.

Izinhlamvu ezipakishiwe wukudla okucutshungulwe kakhulu okuqukethe ushukela omningi futhi okungenayo i-fiber nhlobo.

Yiziphi izinzuzo zokudla okusanhlamvu okusanhlamvu ngesikhathi sasekuseni?

Ingase ivimbele ukuqunjelwa futhi ithuthukise impilo yonke

Ukudla i-oatmeal enothile ngezithelo nembewu kuyindlela enempilo njengoba iqukethe amavithamini, ama-amino acid kanye ne-fiber ewusizo kakhulu esibindini nasenhliziyweni.

Futhi, i-oats nezinye okusanhlamvu zinikeza i-fiber ekhuthaza ukuhamba kwamathumbu, ngaleyo ndlela kusiza ukuvimbela ukuqunjelwa.

Inikeza amavithamini namaminerali

Okusanhlamvu okuphelele okusanhlamvu kunikeza ama-micronutrients afana ne-vitamin A, i-folic acid, namaminerali afana ne-iron, i-zinc, i-selenium, i-magnesium nethusi, ngaleyo ndlela kuqinisa amasosha omzimba.

Iqukethe amafutha anempilo futhi yehlisa i-cholesterol embi

I-Buckwheat ve iquinoa Okusanhlamvu okufana ne-omega 3 kuqukethe ama-acids abalulekile. Iphinde inikeze amaprotheni (okufaka isandla ekusutheni) kanye ne-fiber yokudla. Lezi zithako zisiza ukwehlisa i-cholesterol embi, zilawule ushukela egazini, futhi zivikele izifo ezifana nesifo sikashukela.

Isiza ukugcina isisindo esinempilo

Ukudla ukudla okuseqophelweni eliphezulu, ikakhulukazi okunothe nge-fiber namaprotheni, kuvikela ekudleni ngokweqile nasekudleni. Yingakho okusanhlamvu okusanhlamvu kukuhle kakhulu ekugcineni isisindo esinempilo.

Ingabe Ukudla Kwasekuseni Kudala Isisindo?

ukudla kwasekuseni okusanhlamvu kwesisindo iqale ukusetshenziswa njengenketho. Ngakho ingabe ziyawohloza ngempela?

Kungakhathaliseki ukuthi yikuphi ukudla okudlayo, uma udla ama-calories amaningi kunalokho owashisa emini, uzokhuluphala, uma udla kancane, uzolahlekelwa isisindo.

Ukuncipha kwesisindo ngokusanhlamvu kwasekusenik kuqalamangaki ama-calories ku-cereal yasekuseniKufanele ubuze umbuzo "futhi uyisebenzise ngokubala ama-calories ngokwamanani kokuqukethwe kwawo.

ibhulakufesi cereal kilojoule Ihlukahluka phakathi kuka-300-400. Uma ufaka ubisi, iyogathi noma ezinye izithako kuso, ama-calories ozowathola azokhula nakakhulu. Yingakho kufanele wenze izibalo kahle. 

Yenza ukukhetha okunempilo

Uma ukhetha ukudla okusanhlamvu ngesikhathi sasekuseni, hlola lawa macebiso azokusiza wenze ukukhetha okunempilo;

Naka okuqukethwe ushukela

Khetha umkhiqizo ongaphansi kwamagremu angu-5 kashukela ngokuphakela ngakunye. kulebula yokudla ukuze uthole ukuthi umkhiqizo uqukethe ushukela ongakanani. ukudla okunomsoco kwasekuseni okusanhlamvu funda. 

Khetha i-fiber ephezulu

Okusanhlamvu okungenani okunamagremu angu-3 efayibha ngokuphakelwa kungcono kakhulu. Ukudla i-fiber eyanele kunezinzuzo eziningi zezempilo. Amavithamini okusanhlamvu kwasekuseni kanye nenani le-fiber lisohlwini lwesithako somkhiqizo.

Khetha okusanhlamvu okuphelele

Izinhlamvu ezihlungiwe zisuswa i-fiber nezakhamzimba. 

Izinhlamvu ezinjengokolweni, irayisi elinsundu, nommbila, ogcina uhlamvu lonke lwezinhlamvu, kuyisinqumo esihlakaniphile.

Izinhlamvu eziphelele zinikeza amanani abalulekile amavithamini namaminerali asiza umsebenzi womzimba. Kuphinde kunciphise ingozi yesifo senhliziyo futhi kukwenze uzizwe ugcwele isikhathi eside njengoba zithatha isikhathi eside ukugaya.

Qaphela izingxenye

Lokhu kudla kumnandi kakhulu, ungadla ngokuzumayo ngokungalawuleki futhi uthole ama-calories amaningi. Zama ukukala ukuthi udla kangakanani, ngalokhu ibhulakufesi cereal izithako Bheka uhlu bese udla ngokwamanani ephaketheni. 

Funda uhlu lwesithako

Izithako zokuqala ezimbili noma ezintathu ohlwini lwezithako yizona ezibaluleke kakhulu, njengoba zakha iningi lokusanhlamvu. Abakhiqizi bokudla bangasebenzisa amaqhinga ukufihla inani likashukela emikhiqizweni yabo.

Uma amagama ahlukene kashukela ebhalwe izikhathi eziningana, umkhiqizo cishe uphezulu kakhulu ngoshukela. 

Engeza amaprotheni

Amaprotheni yiwona ogcwalisa kakhulu ama-macronutrient. Kwenyusa ukusutha futhi kunciphisa isifiso sokudla. Ngoba amaprotheni i-hormone yendlala i-ghrelin futhi ishintsha amazinga amahomoni ahlukahlukene njengehomoni yokugcwala ebizwa ngokuthi i-peptide YY.

Ukudla okusanhlamvu nge-yogurt, idlanzana lamantongomane noma imbewu kuzokusiza udle amaprotheni engeziwe futhi wenze ukudla kwakho kube nempilo. 

Hlala kude nesodium

Ngisho nokusanhlamvu okumnandi kakhulu kungaqukatha amanani aphezulu e-sodium. 

Ukudla usawoti omningi kungakhuphula umfutho wegazi, kwenze isifo sohlangothi nesifo senhliziyo sibe sengozini. Khetha okusanhlamvu okungadluli ku-220 mg wesodium ngokuphakela ngakunye.

Ngenxa yalokho;

okusanhlamvu kwasekuseniIcutshungulwa kakhulu, ngokuvamile iqukethe ushukela owengeziwe kanye nama-carbohydrate acwengekile.

Uma udla lezi zinhlamvu, funda uhlu lwesithako futhi ungabaze izimangalo zezempilo. Okusanhlamvu okuhle kakhulu kune-fiber ephezulu futhi akunashukela.