I-spelled i-cereal ethole igunya ezinyangeni ezedlule, futhi akumangazi nakancane. Isipelingi sinempilo kakhulu kunokolweni wakudala, futhi manje sizoqonda ukuthi kungani sisho lokhu. Kufanele kuthathwe okubalulekile okungu-100%, esikhundleni sokucwengisiswa, kepha kulokhu kuzodingeka uhlakaniphe futhi wazi ukuthi ungawafunda kanjani amalebula emikhiqizo, ngaphandle kwalokho ngeke sithole zonke izinzuzo zalokhu okusanhlamvu okucebile.
Okusanhlamvu okunomsoco kakhulu osekusetshenziswe amakhulu eminyaka futhi manje sekuzuze ukuthandwa, ikakhulukazi phakathi kwezidlo ezinempilo lapho ukudla okuphelele kubekwa phambili. Noma kunjalo, akuwona umqondo omuhle ukuthatha isipelingi uma singaphakathi kwamaqembu esiwasho esigabeni se-contraindications.
Yini isipelingi?
Kuwukudla okufana kakhulu nokolweni wendabuko. Into exakayo ukuthi kulinganiselwa ukuthi isipelingi sase sitshalwe eminyakeni engaphezu kuka-7.000 edlule, nokho, akukaze kubaluleke kakhulu njengokukolweni.
Okuhle ngalokhu okusanhlamvu, uma kuqhathaniswa nokolweni wendabuko, ukuthi isipelingi sinezimiso ezingcono zokudla okunomsoco, okungukuthi, iphelele futhi inomsoco, ukolweni ungaphansi, ngekhwalithi kanye nenani lokudla okunomsoco.
Eminyakeni edlule, isipelingi asizange senziwe izinguquko zofuzo eziningi njengokolo. Lokhu kwakamuva kushintshwe izakhi zofuzo ukuze kwanelise imboni yokudla. Ngakho-ke, ingeyekhwalithi embi kakhulu futhi ingcono ezakhamzimba kunezinhlamvu zethu eziyinhloko namuhla.
NgeNkathi Ephakathi, lokhu okusanhlamvu kwakudliwa izigaba eziphakeme zomphakathi, kuyilapho ukolweni kwasala kusigaba esiphansi, kanye ne-rye nebhali. Into ethakazelisayo ngale ndaba ukuthi ngaphambi kwekhulu le-19, ukutshalwa kwesipelingi kwanda eGalicia nase-Asturias, nakuba ukutshalwa kwawo kwawa kamuva. Impumelelo yaba ngenxa yokumelana nalokhu okusanhlamvu ngokumelene nesimo sezulu esingesihle sasenyakatho yeSpain.
Naphezu kokuthi lokhu okusanhlamvu okunsundu kungaziwa kangakanani, kungenye yezinto umzimba wethu ezibekezelela kangcono, nakuba sinesifo se-celiac, sinezindaba ezimbi. Uma singabekezeleli i-gluten kuphela, khona-ke singayidla, kodwa sizochaza ukuthi esigabeni sokuphikisa noma imiphumela emibi yokusebenzisa isipelingi ekuphileni kwethu kwansuku zonke.
Amanani wokudla okunempilo
Into ethokozisayo ngesipelingi inani layo lokudla okunomsoco, ngoba ukubukeka kwayo akunandaba kakhulu. Ngokuvamile sisebenzisa isipelingi ngendlela kafulawa. Lapha sifuna ukuchaza okuthile okubalulekile nokuthi ngaphambi kokukhetha umkhiqizo owenziwe ngesipelingi noma ufulawa ovela kulokhu okusanhlamvu, kufanele siqiniseke ukuthi uyingxenye engu-100%.
Kungale ndlela kuphela sizothola zonke izinzuzo zokusanhlamvu, ngaphandle kwalokho, uma kuyi-cereal ecolisisiwe, ilahlekelwe cishe wonke amaprotheni, amavithamini namaminerali futhi ikakhulukazi ama-carbohydrate asele.
Lokhu kwenza kube umkhiqizo onekhalori ephezulu. Ungathembeli emaphaketheni lapho ithi "ukolweni wonke", njengoba imithetho yokukhangisa eSpain isivumela ukuthi sibonise ukuthi umkhiqizo ungukolweni uma uqukethe okungenani u-5% walokho okusanhlamvu noma ufulawa kakolweni.
Amagremu ayi-100 esipelingi anikeza ama-kilocalories angama-336, cishe amagremu angama-70 wama-carbohydrate, amagremu angama-6,82 kashukela, cishe amagremu angu-11 efayibha, amagremu angu-14,60 amaprotheni kanti u-11% ungamanzi. Ngakolunye uhlangothi, sinamaminerali namavithamini amaningana abaluleke kakhulu esizowathola manje.
Ngakolunye uhlangothi, sinovithamini A, K, B3, B5 noB9. Futhi, ngakolunye uhlangothi, sinamaminerali afana ne-calcium, insimbi, i-phosphorus, i-magnesium, i-potassium, i-sodium, i-zinc, i-selenium ne-manganese. Kufanele sime kancane, ngoba uma sidla amagremu ayi-100 alokhu okusanhlamvu, sithola cishe u-150% wemanganese edingwa umuntu omdala ngosuku. Ukweqisa kwale mineral kunemiphumela ethile efana nokuhlanza, isiyezi, ikhanda elibuhlungu, njll.
Izinzuzo zalokhu okusanhlamvu
Lokhu okusanhlamvu okudumile njengamanje kunenqwaba yezinzuzo futhi sizophawula ngeziyinhloko nalezo ezisekelwa izifundo zesayensi.
Amandla amaningi
Lokhu okusanhlamvu kusinika amandla angaphezu kukakolo, okusenza sikwazi ukubhekana nosuku lokufunda noma usuku lomsebenzi. Kungakho ukudla kwasekuseni ngesinkwa esipeliwe sekudume kakhulu. Ngaphezu kwakho konke, uma sipelwe ngokuphelele, okuwuhlamvu oluphelele futhi ngaphezu kwalokho babe nokusutha okukhulu, kusivimbela ukuthi singadli phakathi kokudla futhi sizizwe sisuthi isikhathi eside.
Isipelingi sigxile kubantu abenza imizamo emikhulu ngokomzimba noma labo abahlushwa ubuthakathaka obuthile ngenxa yokuphazamiseka kwengqondo noma inkinga yomzimba. Kuhle ukulwa nokuqwasha futhi singakwazi ukwehlisa imigraines enenzondo.
Iphikisana nokuqunjelwa kanye nokukhuluphala
Kuwukudla okusanhlamvu okunamafutha aphansi namandla asuthisayo, lokhu kusho ukuthi singakudla cishe nganoma yisiphi isikhathi bese sizozizwa sisuthi isikhathi eside kakhulu kunalokho uma bekungukolweni ovamile. Ngenxa yamagremu ayo acishe abe ngu-12 efayibha, singakwazi ukuqeda izinqubo zokuqunjelwa futhi silawule ukuhamba kwethu kwamathumbu.
Ngokuya endlini yokugezela kaningi, sihlanza umzimba wezinto ezinobuthi ezingadingekile namafutha, ngaphandle kokulawula ushukela wegazi. Yingakho ifaneleka kubantu abanokukhuluphala ngokweqile. Ngaphezu kwalokho, ngenxa ye-fiber yayo, amathuba okuhlushwa umdlavuza wekoloni nawo ayancipha, njengoba sikhulula amathumbu ngokuqhubekayo.
Kugwema izinkinga zenhliziyo nemithambo yegazi
Ngokuhlanza igazi nomzimba, iyakwazi ukuqeda imithambo nemithambo yegazi, yehlise amazinga e-cholesterol embi, futhi, ngenxa yalokho, ukunciphisa umfutho wegazi kanye nokwenzeka kwesifo senhliziyo noma i-cerebrovascular.
Ngokusiza ekuhlanzeni igazi, lithuthukisa ukuhlangana kwalo nokugeleza kwalo, linciphise umzamo wenhliziyo futhi lifinyelele kuwo wonke amagumbi omzimba wethu kangcono futhi lihlanzeke.
Ikhonjiswe abantu abanesifo sikashukela
Le nzuzo ihlobene ne-fiber, futhi ukuthi ukusetshenziswa njalo kwe-fiber kusiza ukunciphisa amazinga kashukela egazini. Hhayi lokho kuphela, kodwa uma kufika 100% isipelingi se-wholemeal, ushukela wayo umuncwa kancane kancane ngakho ngeke udale ama-glucose spikes emzimbeni.
Ngakho-ke, lolu hlobo lokusanhlamvu, kanye nofulawa walo, lufaneleka kubantu abanempilo njengalabo abanesifo sikashukela. Ukuba ukudla okunenkomba ephansi ye-glycemic kunenzuzo kuwo wonke umuntu.
I-contraindication ebekiwe
Phakathi kokuphikisana okubaluleke kakhulu yiqiniso lokuthi i-cereal equkethe i-gluten, ngakho-ke ayifaneleki i-celiacs, noma kunjalo, ifanele labo abangabekezeleli. Ngakho uma bedla izikhathi ezimbalwa ngesonto, akufanele kube nemiphumela emibi kakhulu.
Lokhu okuqukethwe kwe-gluten okufanayo nakho akuboniswanga Isifo sikaCrohn noma amathumbu acasulayo. Ngaphezu kwalokho, ukusetshenziswa ngokweqile kwesipelingi kungaholela ekuphathweni kabi kwekhanda nobuhlungu bemisipha.
Omunye umphumela omubi wokusebenzisa isipelingi ukuthi le cereal ine-phytic acid, futhi lokhu kuvimbela umzimba ekumunceni i-zinc nensimbi. I-priori ingase ibonakale iwubuwula, njengoba umzimba ungayithola ngokunye ukudla, futhi ingumzimba, kodwa i-zinc ne-iron kubalulekile ekudleni kwemifino nemifino.