Kusukela sisebancane sibonile futhi saqaphela okusanhlamvu kommbila, kahle, manje sizochaza konke okwaziwayo ngakho, izindlela ezahlukene esingayidla ngazo, kungakhathaliseki ukuthi ine-gluten noma cha, yiziphi izinto ezinomsoco ezinakho, yiziphi izinzuzo ezisilethela sidle ummbila njll
Ummbila uvela ezindlebeni zommbila futhi kunezinhlobo ezahlukene, ngendlela efanayo ukuthi kunezindlela ezahlukene zokudla ummbila, okusanhlamvu kuphela, okusemathinini nama-popcorn, kukhona nofulawa, umzala nabanye.
Ummbila, kude nokusiza ukunciphisa umzimba, uyawusiza umzimba ukuba ube nempilo enhle. Kuwo wonke umbhalo sizokwazi amanani ayo okudla okunomsoco, ukuthi yafika kanjani eYurophu, iyini inani eliphakeme elingadliwa ngosuku, kanye nezinzuzo zalo eziyinhloko.
Uyini ummbila?
Kuwukudla okusanhlamvu okwalethwa eYurophu ngemva kokutholakala kweMelika. Lapho, kwatshalwa izinhlobo ezihlukahlukene ezingaba ngu-200. Ezweni lendabuko, amaNdiya ayeyibiza ngokuthi "mahis" okusho ukuthi "yini esekela ukuphila" futhi yaba yinto ebalulekile yokuphila.
Ngekhulu le-17 yaba ukudla okusanhlamvu okuyinhloko eYurophu, ekuqaleni kwakungamukelwa njengokudla kwabantu, kodwa kancane kancane ukusetshenziswa kwayo kwasabalala.
Ummbila awunaglutenYingakho inqwaba yemikhiqizo yokudla yanamuhla iza nezithako ezisuselwa emmbila esikhundleni sokusebenzisa okunye okusanhlamvu. Kuwukudla okusanhlamvu okungagayeki kahle, yingakho kwesinye isikhathi sibona okusanhlamvu endle.
Lokhu kungenxa yokuthi le cereal ephuzi inothile nge-cellulose futhi ine-fibre engancibiliki, yingakho idlula kuwo wonke isimiso sethu sokugaya ukudla ngaphandle kwamahloni noma inkazimulo. Ngakho-ke siyikhipha yonke indle. Ukuze ugweme lokhu, kunconywa ukuyihlafuna kahle, ngaphandle kwalokho sizoba nesifo sesisu.
Amanani wokudla okunempilo
Iqiniso liwukuthi ummbila unemisoco ethile ebalulekile futhi yingakho kufanele sethule lokhu kudla okusanhlamvu ekudleni kwethu kwamasonto onke.
I-cereal enama-calories amaningi kanye namazinga aphezulu ama-carbohydrate, ikakhulukazi, amagremu angu-100 ommbila ahlinzeka. 365 kilocalories kanye 74,3 amagremu carbohydrate. Futhi asinawo ushukela, amagremu angu-7,3 efayibha, i-10% ingamanzi futhi cishe amagremu angu-10 weprotheni ngamagremu angu-100 ommbila.
Ngokuqhubeka nezimiso zokudla okunomsoco, sinovithamini A, B3 no-B9. Engxenyeni yamaminerali, sine-calcium, insimbi, i-potassium, i-magnesium, i-phosphorus, i-selenium, i-zinc ne-sodium, konke kumanani avamile, okudonsa phansi.
Inani eliphezulu nezindlela zokuyidla
Amanani wokudla okunempilo kommbila abanzi, kepha ngamaphesenti aphansi kakhulu, ngakho-ke kufanele ukhathazeke ngamakhalori kanye nenani lama-carbohydrate. Ngamanye amazwi, azifaneleki ukudla okuqinile kakhulu, njengokudla kwe-keto, lapho kuphela amagremu angu-30 ama-carbohydrate avunyelwe ngosuku.
Naphezu kwalokhu, ummbila ulungele umzimba futhi usetshenziswa kakhulu kumasaladi, nakuba ungummbila omnandi ngempela onikeza ukudla ukunambitheka okuningi. Isilinganiso esiphezulu esivunyelwe singama-200 amagremu, kodwa akuvamile ukubona umuntu edla kakhulu, njengoba ngokuvamile sidla phakathi kwamagremu angu-50 no-10, futhi akukhona ukudla okudliwa nsuku zonke ekudleni kwethu, kodwa okudliwa ngezikhathi ezithile.
Kunezindlela eziningi ezahlukene zokujabulela ummbila ngale kokuvula ikani noma ukwenza ama-popcorn. Isibonelo, ukolo ogxiliwe noma amaqebelengwane ommbila bese wengeza amasaladi ommbila omnandi, utamatisi, i-pasta kanye nommbila (izithako eziningi ezengeziwe zingangezwa), i-pizza yaseHawaii, irayisi laseShayina, ukhilimu wommbila, isinkwa sommbila, imilenze eyosiwe efakwe ummbila , i-ham noshizi, amadombolo ubhekeni, ummbila namakhowe, njll.
izinzuzo zommbila
Ukudla okugcwele izinzuzo esivele sazi inani eliphezulu, imibono yeresiphi, ukuthi yethulwa kanjani eYurophu kanye namagugu ayo okudla okunempilo. Manje sidinga nje ukwazi ukuthi kungani kubalulekile ekudleni kwethu.
Ivimbela i-anemia
Sibonile ukuthi lokhu okusanhlamvu kunamaminerali amaningana abalulekile namavithamini amaningana futhi, futhi ngisho noma kungamaphesenti aphansi, abaluleke ngokufanayo ngoba anqwabelana nokunye ukudla esikudlayo emini. Ngamanye amazwi, ukudla kwethu akusekelwe emmbila kuphela, kodwa sidla nokunye okusanhlamvu, imbewu, izithelo, imifino futhi kancane kancane siyakwazi ukufinyelela amanani ansuku zonke okudingeka umzimba usebenze kahle.
Ngakho-ke, lokhu okusanhlamvu okuphuzi kusisiza ukuvimbela i-anemia, ikakhulukazi ngoba iqukethe insimbi (15% ngamagremu angu-100 ommbila), futhi i-anemia yokuntuleka kwensimbi ingenye yezinto ezivame kakhulu futhi ibangelwa ukushoda kwensimbi emzimbeni.
Igcina amathambo namazinyo eqinile
Okuqukethwe kwe-calcium kungu-1% ngamagremu angu-100 ommbila, okuqukethwe okuphansi kakhulu, kuyiqiniso, kodwa le mineral ibaluleke kakhulu kangangokuthi yonke into ibalulekile futhi ihlanganisa ukugcina amathambo namazinyo ethu esesimweni esihle. Ngaphezu kwalokho, kubalulekile ubuchopho kanye isiza ukufunda nenkumbulo.
I-calcium iyiminerali emuncwa ngosizo lwe-vitamin D, ngakho-ke uma sidla imikhiqizo yobisi, sizozama ukuqinisekisa ukuthi isezingeni futhi uma yengezwa nge-vitamin D, ngcono futhi uma nayo ine-B12, ngisho kangcono.
Ithuthukisa impilo yamehlo
Amehlo ethu angenye yezinzwa eziyinhloko zomuntu, ngaphandle kwazo, ukuphila kuyinkimbinkimbi kakhulu kithi. Ukunakekela impilo yamehlo yinto esiyinaka uma siphasile iminyaka engu-35, ngokocwaningo, kodwa kumele sikwenze kusenesikhathi.
Singasiza impilo yamehlo ngokudla kwethu, futhi yilapho ummbila ungena khona, ngaphandle kokunye ukudla okufana nezaqathi. Lokhu okusanhlamvu kunikeza 7% ngamagremu angu-100 kavithamini A futhi lokhu kubalulekile emehlweni ethu nasesikhumbeni sethu, njengoba kuyi-antioxidant elwa nama-oxidative agents.
Yehlisa ingozi yesifo senhliziyo
Lapha siqonde ngempela amafutha ommbila, kodwa asiyincomi kakhulu, futhi kunzima kakhulu ukuyithola. Ngokuphathelene nokusanhlamvu kwalokhu okusanhlamvu ngokwako, kune-fiber, futhi lokhu kusiza ukugaya ngisho nokukhipha indle ngomphumela wokulawulwa koshukela egazini kanye namazinga e-cholesterol.
Ukuze uhlale unempilo, akudingekile ukuba ugxile kulokhu okusanhlamvu, kwanele ukuyethula ngezikhathi ezithile esitsheni ngaphakathi kokudla okunempilo futhi usebenzise imidlalo njalo.
Contraindications ngokudla nsuku zonke
Njengoba sibonile emazingeni ayo okudla okunomsoco, inawo amavithamini namaminerali amaningi, kodwa futhi inama-carbohydrate amaningi nama-calories amaningi, ngakho-ke uma inhloso yethu kuwukwehlisa isisindo, akunconywa ukudla lokhu okusanhlamvu kaningi.
Ilukuluku mayelana nalokhu okusanhlamvu yilokho ukusetshenziswa kwawo akunconywa kubantu ababhema ugwayi nsuku zonke. Lokhu kungenxa yokuqukethwe okuphezulu kwe-beta-carotene futhi kukhona ucwaningo lwesayensi oluqinisekisa ukuthi ukubhema ugwayi kanye nokudla imithamo ephezulu ye-beta-carotene kukhulisa amathuba okuhlushwa umdlavuza wamaphaphu.