Sihlale sifunda ukuthi okusanhlamvu kunempilo, pho kungani kuthengiswa ukudla okucolisisiwe? Ngesizathu esifanayo ukuthi imikhiqizo enoshukela we-ultra-processed iyathengiswa, ngoba ishibhile kunokukhathazeka ngempilo yabathengi. Sizokwehlukanisa okusanhlamvu okuphelele kokucwengisisiwe futhi sifunde ukukhomba ukudla okusanhlamvu okungekona ngempela, njengoba "inkohliso" ivunyelwe ekulebeni.
Imboni yamanje yokudla izihlanganisa nemithetho yokumaketha neyokukhangisa ukuze ingene ekukhohliseni okungenjalo ngempela, okungenani emehlweni emithetho yamanje, nokho, lapho umthengi ekuthola, angase azizwe ekhohlisiwe futhi ekhohlisiwe. Sibhekisela emikhiqizweni yokusanhlamvu futhi akusiyo yonke into enegama elithi "yonke" okungukuthi, noma okungenani ayi-100%.
Kuwo wonke lo mbhalo sizoqonda ukuthi kungani kubaluleke kangaka ukudla ukudla okuphelele nokuthi kungani kufanele sikugweme ukudla okucolisisiwe. Izikhathi eziningi sikhuluma ngamafutha acwengekile, imikhiqizo ecutshungulwa kakhulu enoshukela, amaphesenti e-cocoa nezinye izibonelo ezifanayo, kodwa akuvamile ngokudla okuphelele.
Kuyini okusanhlamvu?
Iwukudla okusanhlamvu okugcina zonke izingxenye zayo, okungukuthi, akulona okusanhlamvu okugayiwe. Izingxenye ezi-3 zokusanhlamvu yilezi: i-bran, i-endosperm kanye negciwane. Ngayinye yalezi zingxenye inikeza imisoco ebalulekile emzimbeni wethu.
Isibonelo, i-bran igobolondo elimboza okusanhlamvu futhi ecebile kakhulu ku-fiber, ngaphandle kwamavithamini namaminerali eqembu B njengensimbi, i-phosphorus, i-magnesium ne-calcium. I-endosperm iyingqimba emaphakathi futhi lapho sithola ama-carbohydrate namaprotheni, kuyilapho egciwaneni sithola amavithamini eqembu B, E kanye namafutha anempilo ngaphandle kwama-antioxidants abalulekile.
Kungakho okusanhlamvu okusanhlamvu okungu-100% kunomsoco ngoba igcina izingxenye zayo ziqinile. Kungabhekwa njengento ebalulekile, nakuba ukwethulwa komkhiqizo kufulawa, umhlabathi, ama-flakes, i-powder, njll. Okubalulekile ukuthi ezithakweni faka i-100% ebalulekile.
Ziyini izinhlamvu ezicwengiwe?
Ziyizinhlamvu okusanhlamvu kuzo zonke izingxenye zazo zisusiwe futhi ziqukethe i-endosperm kuphela, okuyindawo lapho kutholakala khona ama-carbohydrates namaprotheni, ngakho-ke umkhiqizo onama-cereals acolisisiwe unenani eliphakeme le-caloric kunokusanhlamvu okuphelele.
Lolu hlobo lokusanhlamvu sebelahlekelwe cishe yiwo wonke amagciwane kanye nawo wonke amagatsha ngemva kwenqubo yokucwenga. Lokhu futhi kunezinzuzo zako nokuthi i-cereal ecebile isitashi itholakala, ilungele ukubhaka kanye nokuthungwa okucolisekileyo, kodwa inezingqinamba eziningi ezifana nokungagayeki kahle kokudla, ukwanda kweglucose yegazi, inani eliphansi lokudla okunempilo, ukuntuleka kwe-fiber, njll. .
Ngaphandle kokuba okusanhlamvu okungcono kwe-confectionery, bathola enye ibhonasi, okusho ukuthi bahlala bengcono isikhathi eside, yingakho iningi lamakhukhi, amakhekhe, izinkwa, amaswidi, okusanhlamvu kwasekuseni, njll. Zenziwe ngezinhlamvu ezicolisisiwe.
Umehluko omkhulu
Uma sikhuluma ngezinhlamvu ezigcwele kanye nokusanhlamvu okucolisisiwe, umehluko omkhulu inani lokudla okunomsoco, nokuthi okucolisisiwe kunomsoco omncane futhi okusanhlamvu okuphelele kunamazinga aphezulu e-fiber, amavithamini, amaminerali namaprotheni.
Ngezinhlamvu eziphelele, umuzwa wokusutha mkhulu futhi uhlala isikhathi eside, kuyilapho okusanhlamvu okuphelele kungasuthi futhi sizolamba maduzane. Lokhu kungenxa yezinga le-fiber, okusanhlamvu okuphelele kakhulu.
Omunye umehluko obalulekile izinga likashukela egazini. Ukudla okucolisisiwe kunezinga eliphezulu le-glycemic. futhi lokho kungenxa yokuthi ama-carbohydrate abo agaywa ngokushesha, adala ama-glucose spikes egazini lethu. Ngenkathi okusanhlamvu okuphelele kumuncwa kancane futhi ngenxa yokuqukethwe kwe-fiber ephezulu, awekho ama-spikes ku-glucose yegazi.
Khumbula ukuthi, isikhathi esiningi, okusanhlamvu okucolisisiwe kukhona emikhiqizweni ecutshungulwe kakhulu noma zicutshunguliwe, ngakho-ke sezivele ziqukethe ezinye izithako zekhwalithi ephansi ezifana namafutha ahlungiwe, amafutha, ushukela, izithasiselo, imibala, njll.
Mayelana nokuqukethwe kwamaprotheni, okusanhlamvu okuphelele kunikeza amagremu aphakathi kuka-2 no-6 weprotheyini ngamagremu ayi-100 omkhiqizo. Lokhu kuhumusha ku-satiety enkulu kanye nenkomba ephansi ye-glycemic.
Okuthile okufisa ukwazi ukuthi okusanhlamvu okucolisisiwe kudala ukulutheka okuthile futhi lokhu kubangelwa ikakhulukazi ukuthi kunoshukela omningi futhi ane-fibre ephansi, amaprotheni kanye nesitashi esicebile.
Ungakukhomba Kanjani Ukudla Okuphelele Okungelona iqiniso
Lapha sifika ephuzwini elithakazelisayo nokuthi imithethonqubo yamanje ivumela ukudla ukukhomba noma ukugqamisa izithako ezithile, ngisho noma zingathobeli ngokugcwele. Ngamanye amazwi, ungafaka amakhukhi athile noma isinkwa esisikiwe emaphaketheni awo okusanhlamvu okuphelele, nakuba lapho sifunda izithako sibona ukuthi sino-5% wezinhlamvu eziphelele.
Futhi, izikhathi eziningi nje, okusanhlamvu kuye kwagaywa futhi kwaguqulwa kwaba ufulawa, ngakho empeleni kubukeka njengezinhlamvu ezihlungiwe kunezinhlamvu eziphelele.
Ukuze siqiniseke ukuthi sidla okusanhlamvu, kungakhathaliseki ukuthi amakhekhe, amakhekhe, okusanhlamvu kwasekuseni, izinkwa, ama-pasta nokunye, kumelwe siwafunde amalebula futhi sihlole izithako zawo kahle. Uma ingasho ukuthi i-100% yezinhlamvu ezisetshenzisiwe ziyizinhlamvu eziphelele, ngakho-ke akuwona umkhiqizo ophelele wezinhlamvu ezingu-100%, kungakhathaliseki ukuthi isho kangakanani emaphaketheni.
Awukho umthetho eSpain olawula lokhu kahle, inqobo nje uma kusetshenziswa okungenani u-5% wokusanhlamvu okuphelele, umkhiqizo usuvele ugcizelele ukuthi umkhiqizo wawo ubalulekile, lapho empeleni icwengisisiwe futhi idukisa umthengi.
Uma lapho sifunda ilebula sibona ukuthi kunezinhlamvu ezingaphansi kuka-90%, kungcono ukukhetha omunye umkhiqizo. Ungawathembi lawo ane-fiber eningi noma lawo agqamisa okusanhlamvu noma amavithamini namaminerali emaphaketheni azo. Okubalulekile wukufunda ilebula.
Eqinisweni, kukhona iqhinga futhi yilokho, njengoba abaningi bethu sazi, i-cereal bran inombala ophuzi omnyama, umbala onsundu. Imboni yamanje iyisebenzisela ukudaya ukudla kwabo kube nsundu futhi isenze sikholwe ukuthi isinkwa sikakolweni ngempela, ngisho noma sicolisisiwe futhi sinokuncane okungama-5% kakolweni.