Oluthile lokudla Iningi ewusizo kakhulu emhlabeni usezingeni

Amakhabhohayidrethi awacatshangwa element eziyigugu kakhulu ekudleni, futhi lokhu kungenxa yokuthi abantu abaningi badle zazo "okubi" - elicwengisiswe carbohydrate isinkwa esimhlophe, uswidi amakhukhi, okusanhlamvu okunoshukela, kanye nanoma yimiphi eminye ukudla okungenamsoco kanye iziphuzo. Eqinisweni, ucwaningo luye lwabonisa ukuthi ingxenye enkulu kakhulu okudla esikudlayo kungaba yingozi. Zidle eliningi ukudla nalezi izithako hhayi kukwenze amafutha, batawuphindze kwandisa ingozi yesifo senhliziyo kanye nesifo sikashukela. Ngaphezu kwalokho, baphakamisa izinga kwamafutha egazini (okuthiwa triglyceride), okuyinto ifana ithrekhi okusheshayo kuya isifo senhliziyo noma unhlangothi. Izindaba ezinhle ukuthi okusanhlamvu zemvelo ewusizo kule nokudla ngokulinganisela kungase kusize ukuvimbela noma ukubuyisela emuva yezinkinga eziningi zempilo.

Imikhiqizo engahluziwe wenza kusuka okusanhlamvu, okuhlanganisa okusanhlamvu lonke, ziwusizo kakhulu. Ukucwaninga okuningi kubonisa ukuthi lezi okusanhlamvu kungase ukukuvikela izinkinga ezifana sikashukela, umdlavuza colon, isifuba somoya, futhi isifo i-Alzheimer. Izinzuzo okusanhlamvu zemvelo Sekuyisikhathi eside kwaziwa, kodwa ngeshwa, zingabantu bungavami phezu kwetafula.

oluthile lokudla Iningi ewusizo kakhulu emhlabeni - simo

Naphezu kweqiniso lokuthi izitsha ufulawa kubhekwe unuseful carbs okusheshayo, ukolo kanzima nofulawa babo babe izakhiwo okuhluke kakhulu. Thola mikhiqizo ukudayiswa kuyinto kahle kulula uma ungavumeli fool wena. ufulawa ewusizo kungenziwa kalula atholakala isinkwa futhi pasta, kodwa qiniseka ilebula uthi "amaphesenti angu-100 durum ukolo". Inkulumo enjengokuthi "multigrain" futhi kube "ufulawa kakolweni" kusho ukuthi indlela yokwakheka umkhiqizo okuxubile. Uma ukhetha ukugcina noma yimuphi umkhiqizo lonke okusanhlamvu, ubheke Ukwakheka futhi uqiniseke okusanhlamvu lonke ahlelwe phezulu izithako ohlwini. batch ngayinye kumele okungenani ibe namagama angu- 2 noma 3 amagremu fibre.

Ukolweni iyona isiko ezivamile futhi elisetshenziswe kaningi ngesimo ufulawa. Yiziphi ezinye izilimo kuhle empilweni?

oats lonke

Oats unothile ikakhulukazi antioxidant ekhethekile sivikela inhliziyo. Ngokungafani kakolweni, imikhiqizo oat nge inkomba ukuthengwa okusanhlamvu lonke akuyona njengoba abalulekile. Uma i-oats eziqukethwe uhlu izithako - isho umkhiqizo owenziwe kusukela okusanhlamvu lonke. Nokho, uma uthenga into efana ukudla okusheshayo oatmeal, gwema ukudla okungenamsoco fructose okusezingeni eliphezulu corn isiraphu. Ucwaningo luye lwabonisa ukuthi lezi supplements baye baba umthombo mercury ukungcoliswa ku oatmeal. Izazi zokudla zitusa ukuba babambelele evamile iphalishi elungisiwe, uma uthanda, nemibono engaziwa inani elincane izithelo noma uju. Lena oluthile lokudla kakhulu wusizo umuntu ngamunye, uma ungenawo mix it nge fillers ezingenanzuzo.

ukolo ogazingiwe

Kuzo zonke imikhiqizo lapho equkethwe, kubhekwa lonke okusanhlamvu ukolo ogazingiwe, kusukela ukucutshungulwa zezimboni kungaba zisuswe kuphela amaphesenti angu-5 bran. Lokhu kubuye oluthile lokudla ewusizo kakhulu kubo bonke abantu ngothi lwabo. Lokhu okusanhlamvu, esetshenziselwa ukulungiswa isaladi tabulates, siwumthombo omuhle kakhulu zensimbi magnesium.

Omunye ingilazi ukolo ogazingiwe iqukethe amaphesenti angaba ngu-75 amafutha (omdala yangosuku), futhi amaphesenti angu-25 amaprotheni. Lokhu wokudla ingasetshenziswa salads noma kwengezwe amasobho ulungiselela nje imizuzu embalwa.

irayisi elinsundu

Uma ukhetha irayisi elimhlophe esikhundleni ensundu, mayelana 75 amaphesenti umsoco, kuhlanganise cishe yonke Antioxidants, magnesium, i-phosphorus kanye amavithamini equkethwe bran, ungatholi ekudleni kwakho. Kufanele ngaso sonke isikhathi ukunikeza bakhethe irayisi elinsundu, okuhlanganisa izinhlobo elimnandi - basmati kanye jasmine. oluthile lokudla Iningi ewusizo kwabesifazane - obomvu kanye nelayisi abamnyama, okuyinto babe wokuqukethwe lelisetulu Antioxidants. Ngisho irayisi zasendle Uphinde abhekwe umkhiqizo ewusizo ngoba amumethe B amavithamini (ezifana niacin, futhi i-folic acid).

ibhali

ukusetshenziswa njalo wonke ibhali (ibhali iphalishi) phakathi nesikhathi esingamasonto 5 kuzosiza ukunciphisa amazinga cholesterol. Ungakwazi ukwengeza omisiwe noma amabhilikosi omisiwe endaweni iphalishi ukulungele futhi nikhonze it njengendlela dish side. Lapho uthenga, uqiniseke ukuthi lonke okusanhlamvu ibhali, esikhundleni "amapharele" kuyiphi bran isusiwe. Ngo ifomu okusanhlamvu , lokhu isiko ebhali noma ibhali (ibhali agayiwe) eyaziwa.

lonke rye

Ngokocwaningo olwenziwa, rye has izakhi okuningi 100 grams ngasinye kunanoma iyiphi enye uhlobo okusanhlamvu. Iqukethe kane fibre ezingaphezu kuka wonke kakolweni, futhi kukunike cishe amaphesenti angu-50 inani lakho nsuku zonke letiphakanyisiwe yensimbi. Inkinga iwukuthi rye nofulawa rye ngefomu emsulwa ezingavamile ukudayiswa. imikhiqizo enjalo ingatholwa ngesikhathi izimakethe nezitolo ipulazi. Nokho, kuyinto oluthile lokudla ewusizo kakhulu rye iphalishi iwumkhiqizo esiyingqayizivele efana nayo.

nokunye okufana nokolweni

Lolu hlobo lwe-cereal ingenye ezimbalwa ukuthi kufanelekile isifo ukudla celiac (kanyekanye nge quinoa, amaranth namabele). Lena okusanhlamvu kakhulu ewusizo izingane, ngoba iqukethe magnesium manganese, ezisiza ukuthuthukisa ekusebenzeni kobuchopho. Futhi kuhle kakhulu, ngoba lokhu wokudla ajwayelekile kakhulu ayethanda.

Lonke okusanhlamvu Couscous

izinhlobonhlobo Iningi Couscous, engatholwa isendalini, abenziwe ufulawa elicwengiwe. Ngakho-ke, kufanele akhokhe kuphela ukunakekela wonke-okusanhlamvu izinhlobo Ukufuna lokhu wokudla. Ngo usebenzisa Couscous ezinjalo, uzothola i eyengeziwe 5 amagremu fibre ngoba bakhonze ngamunye.

corn

Ummbila okusanhlamvu kuhle empilweni. Lokhu isiko liwumthombo okahle amavithamini, magnesium ne phosphorus. Ngaphezu kwalokho, wonke corn inyuka microflora ezuzisayo esiswini futhi Futhi ungagwema sikashukela, isifo senhliziyo, kanye ukuvuvukala ezingamahlalakhona. corn Yellow nakho libhekene wokuqukethwe lelisetulu Antioxidants. Yini indlela elula ukuyisebenzisa? Ngokusobala, ama-popcorn. Lo mkhiqizo okungamfanele, ikakhulukazi zinhlobo zayo lucubungelelwa microwave Ohhavini, aqukethe izithasiselo ehlukahlukene. Kunalokho kungcono ukuthenga okusanhlamvu eziphilayo ukupheka ngokwakho usebenzisa i isikhwama abavamile iphepha, noma wenze ama-popcorn elidala indlela usuphelelwe - on ipuleti.

Kufanele kukhunjulwe ukuthi u-40% amabele izakhi (GM), okuyinto zithathwe ukuze likwazi ukumelana ngemithamo aphakeme ezibulala-zinambuzane. Lapho uthenga, silalela umenzi kanye umkhiqizo. Akwaziwa corn futhi ochotshoziwe, esetshenziselwa ukupheka iphalishi. Lena oluthile lokudla kakhulu ewusizo kulabo Awukwazi ukusebenzisa iningi nezinye izinhlobo ngenxa gluten ukungabekezelelani. nofulawa wombila Uphinde abhekwe umkhiqizo okunempilo futhi Kunconywa ukulungiswa okunomsoco Ukudla ukudla.

quinoa

Nakuba ngokomthetho inzalo, hhayi kokusanhlamvu, quinoa iqukethe amaprotheni kakhulu ngaphezu kwanoma yimuphi omunye okusanhlamvu. Ngaphezu kwalokho, ingilazi ngamunye impahla ongahluziwe (mayelana ezintathu izingxenye) yakhiwa 522 mg Omega-3 okunamafutha acid. umndeni wakho kungenzeka akwazi ukujabulela ukukhanya kwayo ukunambitheka Nutty for ezihlukahlukene ku etafuleni ngesikhathi sokudla. Kungaba wagomela ukuthi lokhu liphalishi ziwusizo ikakhulu izingane ezingaphansi konyaka owodwa, ngoba iqukethe inani eliphakeme izakhamzimba. ERussia isikhathi eside kwakulokhu elaziwayo elincane ezingavamile, kodwa namuhla kalula uthenge ngasiphi esitolo esikhulu.

Frick

Lokhu croup Arab ezihlukahlukene ephansi carb kakolweni lasendulo, equkethe kane fibre ezingaphezu kuka irayisi elinsundu. Frikoma okusanhlamvu okuvuniwe besemi engavuthiwe isimo, bese ethosiwe. Ziqukethe amavithamini okuningi namaminerali kunamanye okusanhlamvu. Ngokwesibonelo, okuqukethwe selenium okukukho omkhulu. Uma lokhu okusanhlamvu ingena esiswini sakho, uba prebiotic, inkanuko ukukhula kwamagciwane enempilo ukuthi zisize ukugaya. Thola ukudayiswa kungaba ngasempumalanga izimakethe umkhiqizo noma izitolo zokuthenga ukudla ukudla okunempilo. Njengoba okuqukethwe carbohydrate kwanciphisela kakhulu, kuyasiza kakhulu Ukudla okusanhlamvu.

Yiqiniso, lokhu kubuyekezwa akukwazi ukuqedelwa. Izitshalo ziwusizo kakhulu esikhathini esiningi, futhi singayidebeseleli noma kunjalo engenakwenzeka. Ukukhuluma ngalokho okusanhlamvu ewusizo kakhulu emhlabeni, isikhundla ayikwazi ngokuthi. Ngamunye wabo has amakhono abo siqu futhi kungenziwa Kunconywa ngenxa yezizathu ezehlukene. Kusukela okusanhlamvu lutholakale esidlangalaleni futhi engabizi kuholela oats, we exotic kakhudlwana futhi kancane ezivamile - okonakele futhi quinoa.