Okwenza Isivuno Esigcwele Sonke Sikhethe Okufanele Ukudla Okunempilo
Uma kuziwa ngokudla kahle nokupheka ukudla okunempilo, ufulawa ogcwele ukolweni ngokuvamile uvunyelwe ngaphezu kofulawa omhlophe. Indebe yenkomishi, kokubili ufulawa ogcwele ukolweni kanye nofulawa omhlophe unamakholori angu-400. Kodwa-ke, kunesizathu esihle sokukhetha ukolweni ogcwele phezu kofulawa omhlophe owenziwe-ufulawa ogcwele ukolweni awunqunywanga izakhi kanye ne-fiber okutholakala ngokolweni ngokweqile, ngakho-ke inikeza ukudla okunomsoco kunomlingani wayo.
Ufulawa omhlophe uhamba ngenqubo lapho ulahlekelwa izakhi zawo zemvelo. Ngenxa yalokhu, kuvamise ukuthi kusetshenziswe izakhi ezengeziwe emva kokucubungula. Nakuba lokhu kuyisinyathelo esifanele, izakhi azikho ngendlela yazo yemvelo, noma ezingeni elizothola ufulawa ogcwele ukolweni.
Isitshalo Sonke Vs. I-White Flour
Omunye umehluko omkhulu phakathi kwekolweni lonke nofulawa omhlophe yi-fiber content. Ufulawa wonke wekolweni ngokwemvelo unesisindo sefriji esitholakala ngokolweni, kanti iningi le-fibre lisusiwe ofulawa omhlophe ngenkathi kusetshenzwa. I-fibre yingxenye ebalulekile yokudla kwakho, njengoba ivimbela ukuqothulwa, kusiza ukulawula ushukela wegazi, izigceme zesifo senhliziyo, ngisho nokusiza ekulawuleni isisindo.
Ufulawa ogcwele ukolweni ucebile amavithamini B-1, B-3, no-B-5, kanye ne-riboflavin ne-folate. Ibuye ibe ne-iron eningi, i-calcium, amaprotheni, nezinye izakhi kune-ufulawa omhlophe. Uma udla uhlelo lokudla lwekhalori elincane, kubalulekile ukuthi amakholori owadlayo alayishwa izakhi eziningi ngangokunokwenzeka.
Njengoba kungekho umehluko wekhalori, ukukhetha ufulawa obunomsoco kuzongeza ekudleni kwakho okunempilo kunokuba uphenduke kuwo.
Ukupheka Ngomkhuhlane Wonke Wokhula
Awudingi ukudela ukudla okuthandayo ukuze udle unempilo. Ungashintsha ngokuphelele ufulawa omhlophe nefulawa ogcwele ukolweni, noma nje sebenzisa ukuxuba kokubili kokubili okuthandayo.
Isibonelo, sebenzisa ufulawa ogcwele uhhafu ogcwele uhhafu nohhafu ukuze wenze amakhukhi, ama-muffins, namaqebelengwane okudla kwasekuseni noma i-dessert. Ezinye zokupheka zisebenzisa amaphesenti angu-100 lonke ukolweni futhi zinambitha ngendlela enhle, njengezinkwa ezenziwe ngokwenziwa, i-pasta, nama-noodle.
Kunezinketho eziningi kakhulu ongazisebenzisa ekudleni kwasekuseni okunamnandi, kwasemini, noma ngakusihlwa. Ukuze uthole ukudla kwasekuseni, ungenza ama-oatmeal, ama-pancake, nama-waffles ane-ufulawa ogcwele ukolweni. Kwasemini, zama ukudla i- pizza ekhaya usebenzisa ufulawa ogcwele ukolweni . Konke okunye kuhlala kusekhanda elimhlophe noma elibomvu, i-crust okumnandi, nezinhlanganisela zokubamba njenge-pesto kanye nama-artichokes, isobho kanye noshizi, nesitshalo seqanda ne-basil. Ukuze uthole isidlo sakusihlwa, ungakhetha i-lasagna esiphundu yesipinashi ngezinhlanzi ezintathu ezihlukahlukene ezicibilikile.
Izikhungo ezempilo
Njengokudla okukolweni kakade, ungathatha indawo yokudla okunye okuvamile ngokukhetha okunempilo. Isibonelo, ukufaka irayisi elibomvu elibomvu eliyisikhombisa nge-rice elimhlophe kuyindlela yokuthola okuqukethwe okungcono kwe-fibre, inkomba engezansi ye-glycemic ukuphatha ushukela wegazi, kanye nesamba esikhulu semithi eningi njengensimbi, i-zinc, ne-magnesium enenhliziyo enempilo.
Ukwengeza izithelo, imifino, nezitshalo kukho konke ukolweni wakho noma ukudla okunye okusanhlamvu nakho kuzokulayisha ngamavithamini, izakhi kanye nama carbs omuhle. Gwema okusanhlamvu okuhlanjululwe okutholakala kuma-pretzels, ama-hamburger buns, nokunye ukudla.
Esikhundleni salokho, thola indlela yokusikhipha ekhaya ngenye indawo engcono.