Izinhlamvu eziphelele: ziyini nezinketho ezinempilo

-Delile

• Uhlu lwamabele aphelele
• Ungalungisa kanjani okusanhlamvu okuphelele
• Ngoba okusanhlamvu kwasekuseni kubi

Izinhlamvu eziphelele yizo lapho okusanhlamvu kugcinwa kuphelele noma kugaywe kube ufulawa futhi kungangenwa enkambisweni yokuhlanjululwa, okusala ngesimo se-bran, igciwane noma i-endosperm yembewu.

Ukusetshenziswa kwalolu hlobo lokusanhlamvu kunezinzuzo eziningana zezempilo, njengoba kunikeza imicu eminingi emzimbeni, ngaphezu kwezinye izakhamzimba, okunomsoco kakhulu, okusiza ekwehliseni isisindo, ukwehlisa i-cholesterol, ukwenza ngcono ukuhamba kwamathumbu nokusiza ukulawula amazinga kashukela egazini.

Lolu hlobo lokusanhlamvu luyindlela enempilo yokudla kwasekuseni kulabo abadinga ukwehlisa isisindo somzimba, kepha okusanhlamvu akumele kube yilokho okuthengwa kuhlanganiswe ezitolo ezinkulu, njengoba kuqukethe ushukela nofulawa omhlophe omningi, izithako ezenza ukwehla kwesisindo kube nzima.

Ngakho-ke, inhloso ukubheka okusanhlamvu okuphelele endaweni yokudla yokudla noma ezitolo zokudla ezempilo, njengoba lokhu empeleni kudalwe okusanhlamvu okuphelele, ngoshukela omncane noma ongekho nhlobo.

Ukuqonda kangcono ukuthi yimaphi okusanhlamvu ongakukhetha kule vidiyo:

Uhlu lwamabele aphelele

Izinhlamvu eziphelele okuvame ukuzithola futhi ezingasiza ekunciphiseni isisindo yilezi:

• Oat;
• Irayisi elinsundu;
• I-Quinoa;
• I-Amaranth;
• Ibhali;
• Rye;
• I-Buckwheat.

Ama-oats nebhali kungasetshenziswa ngendlela yawo yemvelo bese kufakwa ngqo obisini, kanti ezinye zivame ukufakwa esinkweni, isinkwa noma ukudla okuphekiwe.

Endabeni yemikhiqizo eyenziwe ngxube yamabele, kubaluleke kakhulu ukunaka ilebula ukuqinisekisa ukuthi ingxube ayinalo ushukela owengeziwe. Ngokufanelekile, iphakethe le-cereal kufanele liqukethe ngaphansi kuka-5 amagremu kashukela kuwo wonke amagremu angama-30, noma ngaphansi kuka-16 amagremu kuwo wonke amagremu ayi-100. Funda ukuthi ungafunda kanjani amalebula.

Ungalungisa kanjani okusanhlamvu okuphelele

Izinhlamvu eziphelele ezithengwa ngohlobo lwama-flakes kulula ukuzisebenzisa njengoba besezivele ziphekwe futhi zalungiswa ngaphambili. Ngakho-ke kulezi zimo, vele ungeze ukuphakelwa okungama-gramu angama-30 noma idlanzana elincane esitsheni sobisi ngaphambi kokudla.

Kodwa-ke, uma ukhetha ukusebenzisa okusanhlamvu okufana nerayisi elinsundu noma i-quinoa ngendlela yalo yemvelo, kungcono ukupheka kuqala. Ngesikhathi sokulungiselela, okusanhlamvu kufanele kuphekwe nenani eliphindwe kabili lobisi noma lamanzi, lize libile. Ngemuva kwalokho, yehlisa ukushisa unyakaze kuze kube yilapho uketshezi lumuncwa ngokuphelele futhi kwakheka iphalishi. Ekugcineni, izithelo, ushokoledi omnyama noma izinongo nezinongo ezifana nesinamoni kanye ne-turmeric kungangezwa kulo mxube ukuyinika ukunambitheka okwengeziwe nezakhi zomzimba ezibalulekile, njengamavithamini, amaminerali kanye nama-antioxidants.

Ngoba okusanhlamvu kwasekuseni kubi

Izinhlamvu zokudla kwasekuseni ezithengiswa esitolo, ikakhulukazi ezinganeni, ziyimikhiqizo enezimboni kakhulu, okuthi yize zenziwe ngokusanhlamvu okuphelele, njengokolweni noma ummbila, ezingabe zisaletha noma yiluphi uhlobo lwenzuzo yezempilo.

Lokhu kungenxa yokuthi izindlela eziningi zokupheka zifaka ukusetshenziswa koshukela omningi, kanye nezithasiselo ezahlukahlukene zamakhemikhali, ezinjengamadayi, izithambisi zokunambitheka kanye nezilondolozi. Ngaphezu kwalokho, ingxenye enhle yamabele iyaphekwa emazingeni okushisa aphezulu futhi iba nezinqubo zokucindezela okukhulu, okugcina kususe cishe zonke izakhamzimba ezibalulekile. Nakhu ukuthi ungayenza kanjani i-granola enempilo.