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Umuntu ukhuluphala kanjani? Kungenxa yokuthi umuntu udla amandla amaningi (ama-calories) kunokushisa okukodwa. Ngakho siwalawula kanjani ama-calories ethu? Okudingekayo nje ukusebenzisa ukudla ngokucophelela, ukhumbula izinzuzo zako zezempilo nokuthi kuhlangabezana kanjani nezidingo zomzimba wakho. Ama-carbohydrate, avame ukubizwa ngokuthi awanampilo, abangela i-macronutrient ebalulekile, futhi ukungatholi ngokwanele kwalesi sakhamzimba kungaholela ezinkingeni zezempilo njengokuqunjelwa, umoya omubi, nokukhathala. Ukudla okunomsoco akusho ukugwema uhlobo oluthile lokudla; kunalokho kumayelana nokuthola lokho kulinganisela lapho uthola khona zonke izakhamzimba ezifanele ezidingekayo emzimbeni wakho.
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Ukudla okunempilo kuyisinyathelo sokuqala sokwehlisa isisindo ngendlela enempilo futhi lezi zinhlamvu zisiza ekwehliseni ukuvuvukala kwamathumbu kanye nama-micronutrients akhona enza umsebenzi womzimba usebenze kahle. Sonke siyakuthanda ukudla ukudla okunambitheka kahle olimini lwethu kodwa izinzwa zokunambitha kanye nokulolongwa komzimba akukwazi ukuhambisana lapho sivumela ukudla kwethu okukhohlisayo, lapho sizuza ama-calories engeziwe esikhundleni sokushiswa. U-Archana S, isazi sokudla okunomsoco kanye nesazi sezokudla, Izibhedlela Zomama, e-Bangalore, wabelana ngezinye zezinhlamvu ezivame kakhulu ezihlobene nokuncipha kwesisindo nakho konke odinga ukukwazi ngakho:
eyodwa. Oats Atta
ezimbili. Imvubelo Atta
3. Jowar Atta
Ezine. Iyiphi i-Atta Engcono Kakhulu: Isiphetho
Oats Atta
Lena enye indlela enempilo yokuya kunoma ubani ozimisele ngokugcina ukudla okunomsoco. Izinkulungwane zabantu emhlabeni wonke zizimisele ngokuncipha, ukunciphisa umzimba kanye nokufaneleka ukukhetha i-oats. Ufulawa we-oats unothe ngama-carbohydrates asebenza njengesabelomali esincane esikhundleni sikafulawa obizayo njengofulawa we-alimondi noma ufulawa wequinoa. Yehlisa amazinga e-cholesterol emizimbeni yethu futhi isiza kakhulu ekugcineni inhliziyo enempilo. Ufulawa we-oats wenza umuntu agcwale ngokugcina isisu sisuthi ngaleyo ndlela ugwema lezo zinhlungu zendlala phakathi nosuku okwenza kube kuhle ekunciphiseni isisindo. Ama-oats angadliwa njengezinhlamvu futhi asafakazelwa ukuthi anempilo futhi anomsoco futhi awusizo olukhulu ekunciphiseni isisindo. Indlela elula futhi elula yokudla i-oats iwukubilisa emanzini. Izithako ezingcono kakhulu zama-oats yi-yoghurt enezithelo ezintsha namantongomane. Gwema ama-oats asekulungele ukudliwa esitolo ngoba aqukethe ushukela omningi nama-preservatives angeke akusize ulahlekelwe isisindo.
Ivelu Yokudla:
100 amagremu oatmeal atta : cishe. 400 kcal; 13.3 amagremu amaprotheni
100 amagremu oats: cishe. 389 kcal; 8% amanzi; 16.9 amagremu amaprotheni
Imvubelo Atta
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I-Ragi ingenye inhlamvu ehlobene eduze nokulahlekelwa isisindo. Lokhu kungenxa yokuthi i-ragi iqukethe i-amino acid ebizwa ngokuthi i-tryphtophan enqanda isifiso sokudla okuholela ekulahlekelweni kwesisindo ekugcineni. I-Ragi futhi ingumthombo omuhle we-fiber osiza ukugaya okusebenzayo emzimbeni. Ezinye izinzuzo ezimbalwa zokusebenzisa i-ragi ukuthi ayinagluten, icebile ngovithamini C, ilawula i-cholesterol futhi iyisiduli esikhulu sokulala. Ukuntuleka kokulala nakho kuholela ekukhuluphaleni. I-Ragi ingadliwa ngisho nasebusuku ikhuthaza ukulala okuhle futhi okuholela ekuphumuleni nokuncipha kwesisindo. Eqinisweni, i-ragi ingumthombo omkhulu wensimbi. Indlela elula yokusebenzisa i-ragi ukwenza iphalishi le-ragi elilula ngofulawa we-ragi. Lokhu kumnandi kakhulu futhi kungajatshulelwa nayizingane. Ezinye izindlela ezidumile zokusebenzisa amakhukhi e-ragi, i-ragi idlis ne-ragi rotis.
Ivelu Yokudla:
119 amagremu kafulawa we-ragi: Cishe. 455 kcal; 13 amagremu amaprotheni
Jowar Atta
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Kuzo zonke izikhathi oye wasebenzisa ufulawa wezinjongo zonke futhi ukhathazekile ngempilo yakho, ufulawa we-jowar uyimpendulo. Inothile, ibaba kancane futhi ine-fibrous ekuthunjweni futhi ingatholakala cishe noma yikuphi eNdiya. Ufulawa weJowar unothe nge-fiber kanye namaprotheni futhi ugcwele amaminerali namavithamini. Ayinayo i-gluten futhi inhle kakhulu ukulawula isifo sikashukela. Inkomishi eyodwa ye-jowar cishe inamagremu angu-22 amaprotheni. Lokhu futhi kunciphisa isifiso sakho sokudla, okuholela ekunciphiseni ukusetshenziswa kokudla okungenampilo noma okungenamsoco. Ezinye izitsha ezithandwayo ezingenziwa nge-jowar yi-jowar rotis, i-jowar-onion ubovu futhi theplas . Lezi zimnandi ngokuphelele futhi zinempilo ngokuphelele ukuthi zingadliwa.
Ivelu Yokudla:
100 amagremu ufulawa jowar: 348 kilojoule; 10.68 amagremu amaprotheni
Iyiphi i-Atta Engcono Kakhulu: Isiphetho
Konke lokhu okushiwo akukho okusanhlamvu okungenza noma yikuphi okuhle, uma ukusetshenziswa okulinganiselwe, ukudla okufanele kanye nokunciphisa ukudla okungenamsoco kungasetshenziswa endleleni yokuphila! Ukudla okunempilo kanye nezinye izindlela zokudla akuwona neze oyisicefe futhi oyisidina, njengoba kuthiwa kunjalo. Uma kulungiselelwa futhi kubhangqwe nezithako ezifanele lezi zidlo zingaba Yummy ngokuphelele futhi zijatshulelwe kanye nezinzuzo ezengeziwe. Ukwehlisa isisindo akukaze kube nzima uma usuqonda ukuthi umzimba wakho usebenza kanjani nokuthi angakanani ama-calorie owadingayo ukuze usebenze kahle nsuku zonke. Ukugcina isheke elibukhali ekuthatheni kwakho konke okudingekayo ukuze ulahlekelwe isisindo.
Kodwa-ke, ama-oats kanye nofulawa we-jowar kukhethwa kune-ragi njengoba ane-fiber ecishe ibe ngu-10% eyenza uzizwe ugcwele. Ukuphakelwa okukodwa kwe-jowar kunamagremu angaphezu kuka-12 wefayibha yokudla (cishe amaphesenti angu-48 okudla okunconyiwe kwansuku zonke). Ukuncipha kwesisindo sekukonke akuyona into eyenzekayo ngobusuku obubodwa. Kuyinqubo ehamba kancane ethatha isikhathi nomzamo ongaguquki kanye nokudla okunomsoco ukuze ubone imiphumela ebonakalayo.
Funda futhi: Ukudla Okungafanele Ukudle Ngaphambi Kokulala
