Ingabe Imbewu Yethanga Ingakusiza Ukwehlisa Isisindo?

-Delile

• Kungasekela ukulahleka kwesisindo okunempilo
• Ukulinganisela kuyisihluthulelo
• Ungayifaka kanjani imbewu yamathanga ekudleni kwakho
• Okubalulekile

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Imbewu yamathanga, engajatshulelwa ngegobolondo elimhlophe noma ngaphandle kwayo, iwukudla okumnandi nokunothile ngomsoco.

Ucwaningo lukhombisa ukuthi banikela ngezinzuzo eziningi zezempilo, njengokunciphisa amazinga kashukela egazini, ukwenza ngcono impilo yenhliziyo, futhi kunciphise nengozi yokuba nomdlavuza othile (,,).

Abantu abaningi bayazibuza ukuthi ngabe imbewu yamathanga nayo ingakusiza ukuthi wehlise isisindo.

Lo mbhalo uhlola ukuthi imbewu yamathanga iyasiza yini ekunciphiseni isisindo, kanye namathiphu wokuzifaka ekudleni kwakho.

Kungasekela ukulahleka kwesisindo okunempilo

Imbewu yamathanga icebile ngezakhamzimba ezaziwa ukuxhasa ukwehla kwesisindo, njenge-fiber, amaprotheni, nama-acid angenamafutha.

Isifundo esisodwa sezinyanga eziyi-6 kubantu abadala abangama-345 ekudleni okuphansi kwekhalori sahlola imiphumela yokwakheka kokudla ekwehliseni isisindo. Kutholile ukuthi ukudla i-fiber kukhuthaze ukunamathela ekudleni kanye nokulahleka kwesisindo, ngaphandle kwama-calories noma esinye isakhi ().

I-Fiber isiza ukukhulisa imizwa yokugcwala, ukuvimbela ukudla ngokweqile phakathi kokudla okungaholela ekuzuzeni isisindo noma kuvimbele ukwehla kwesisindo ().

Izincomo ezincane ze-fiber zabantu abadala zokuxhasa impilo yonke kanye nokugcinwa kwesisindo zingama-19-38 amagremu ngosuku ().

Inkomishi engu-1/2 (72-gram) ekhipha imbewu yamathanga amagobolondo asusiwe inika amagremu ama-5 e-fiber, kuyilapho inkomishi engu-1/2 (23-gram) esebenza ngamagobolondo inikezela ngo-1.5 amagremu ().

Amaphrotheni ayaziwa futhi ukuthi adlala indima esekelayo ekwehliseni isisindo, esiza ukuthuthukisa isifiso sokudla, ukuvimbela ukudla ngokweqile, nokukhuthaza imizwa yokugcwala (,).

Inkomishi engu-1/2 (72-gram) ehlinzeka imbewu yamathanga ngaphandle kwegobolondo lawo inikeza ama-gramu angama-21 wamaprotheni, futhi inkomishi engu-1/2-inkomishi (23-gram) ekhipha imbewu namagobolondo ayo kuhlinzeka ngama-gramu ayi-7 ().

Ukulinganisela kuyisihluthulelo

Ngenkathi imbewu yamathanga ingukudla okunomsoco, okuphezulu kwefayibha okungasiza ukuxhasa ukwehla kwesisindo, kubalulekile ukukhumbula ukuthi ukulinganisela kuyisihluthulelo uma kukhulunywa ngokudla kwakho noma yikuphi ukudla.

Njengamanye amantongomane nembewu, imbewu yamathanga inamandla aminyene, okusho ukuthi aqukethe inani elikhulu lama-calories namafutha ngosayizi omncane wokuphaka.

Isibonelo, inkomishi engu-1/2 (amagremu angama-72) embewu yamathanga amagobolondo awo asusiwe iqukethe cishe ama-calories angama-415 nama-gramu angama-35 amafutha ().

Ukube ubungadla inkomishi engu-1/2 (23 amagremu) wembewu yethanga namagobolondo ayo angaqinile, ngabe usathola ama-calories angama-130 no-11 amagremu amafutha ().

Uma kukhulunywa ngakho, vele ube nesiqiniseko sokuthi inani lembewu yethanga oyidlayo lingena ezinhlosweni zakho zekhalori jikelele lokwehlisa isisindo.

Ngenkathi abanye abantu bekwazi ukufaka inkomishi engu-1/2 (amagremu angama-72) embewu yamathanga ashubile ekudleni kwabo, abanye bangadinga ukuzibekela usayizi omncane wokuphaka.

Ukuze unciphise ama-kilojoule ne-sodium, khetha imbewu eluhlaza, engafakwanga usawoti, igobolondo noma lingenayo, ukuze ikusize kakhulu ukudla okunomsoco okunempilo.

Imbewu yamathanga icebile ku-fiber, amaprotheni, nama-acid angenamafutha, konke okungadlala indima esekelayo ekunciphiseni isisindo nokunakekela okunempilo. Khetha imbewu eluhlaza, engenawo usawoti ukunciphisa ukuphuza kwakho amafutha, ama-calories, ne-sodium.

Ungayifaka kanjani imbewu yamathanga ekudleni kwakho

Imbewu yamathanga ingajatshulelwa kokubili nangaphandle kwegobolondo lazo. Imbewu yamathanga ngaphandle kwegobolondo lawo ivame ukubizwa ngokuthi ama-pepitas futhi ingabonakala ngokuvela kwawo okuncane, okuluhlaza.

Imbewu yamathanga ingajatshulelwa ngezindlela eziningi, njenge:

• eluhlaza noma kumxube wendlela owenziwe ekhaya
• kufafazwe kumasaladi noma kuma-waffles
• kubhakwe kuma-muffin noma ngaphezulu kwesinkwa
• kuxubene neyogathi ne-oatmeal
• ihlanganiswe nama-smoothies
• kuhlanganiswe nezitsha ezifudumele ze-noodle noma ama-stir-fries
• ngaphezulu kwesinkwa se-avocado
• ihlanganiswe neprosesa yokudla nemvubelo yokudla okunempilo, imvuthuluka yesinkwa, nokokumnandi ukwenza ushizi we-vegan “Parmesan”

Qaphela ukuthi imbewu yamathanga iqukethe i-phytic acid, engavimbela ukumuncwa kwamanye amavithamini namaminerali.

Uma uhlala udla imbewu yamathanga, cabanga ukuwosa noma uwagcobe bese uwahluma ukunciphisa okuqukethwe kwawo kwe-phytic acid (,).

Imbewu yamathanga ingajatshulelwa iluhlaza ngegobolondo noma ngaphandle kwegobolondo layo futhi ingezwe ezitsheni ze-pasta, ama-smoothies, i-yogurt nezimpahla ezibhakiwe. Uma ukhathazekile nge-phytic acid, ukosa noma ukucwilisa bese uyihluma ngaphambi kokudla.

Okubalulekile

Imbewu yamathanga iwukudla okunempilo okunothile ngezakhamzimba ezingasekela izinhloso zokwehlisa isisindo nokuzigcina, njengeprotheyini, i-fiber, nama-acid angenamafutha.

Njengamanye amantongomane nembewu, imbewu yamathanga iqukethe inani elikhulu lamafutha nenani lama-khalori ekuseleni okuncane, okwenza ukulinganisela kubaluleke uma udla ukudla okunomkhawulo wekhalori.

Ukuze ugcwalise kahle ukudla okwehlisa isisindo, khetha imbewu eluhlaza engaxutshiwe, enamagobolondo noma ngaphandle kwawo. Lezi zinhlamvu zingangezwa ezitsheni eziningana noma zidliwe zodwa njengesidlo esinempilo.

Thenga ama-pepitas aluhlaza, angenasawoti noma imbewu egobolondo ethanga online.