I-CRUSHLA YENZA ISITOLO ESISEKELWE Imenyu yethu. Kepha ezinye zazo ziyintokozo eyingozi kakhulu yesibalo, kanye nempilo. Ingabe iqiniso ukuthi i-PerpLovka ayithandeki kubantu, futhi iphalishi leMana libangela rahit ezinganeni? Ingabe i-Sheatant ngesidlo sasekuseni? Ake sizame ukuthola.
Ububi obujwayelekile be-porridge yonke okuqukethwe okuhle kwesitashi, esikuhlelo lokugaya ukudla kuphenduka ushukela omnandi. Ukuhlukanisa yonke imikhiqizo, kuya ngokuthi bakhulisa kanjani ushukela, odokotela baye beqhamuka nenkomba ekhethekile (inkomba ye-glycemic). Umkhiqizo olimazayo kakhulu ngokuya ngale nkomba - isiraphu kaGlucose, unenkomba eyi-100.
Bonke badliwa, kuya nge-GI, hlukanisa amaqembu amathathu: Kumikhiqizo eyingozi Inkomba engenhla kwama-70 (badinga ukuzisebenzisa mancane ngangokunokwenzeka), ku-56 kuya ku-66, ngisho no-69, ngisho ne Okusanhlamvu okuhle kakhulu - oatmeal, i-buckwheat nelayisi kusuka kokusanhlamvu okude - empeleni kusemngceleni phakathi kwemikhiqizo ewusizo nelilinganiselayo. Futhi lokhu kusho ukuthi akufanele ukuza.
Li kashi liyasebenziseka
Oatmeal
Zuza. I-Oatmeal - umnikazi werekhodi phakathi kwephalishi kokuqukethwe kwe-aluminium, iBoron, i-Iron. Kuqukethe amavithamini eqembu B, Biotin, Fiber. Okuqukethwe kwamaprotheni kungaphansi kwepesh kanye ne-bulleel. Ngenkomba ye-glycemic 55, cishe maphakathi nokukalwa komugqa.
Kwi-Oatmeal, ama-antioxidants emvelo ayatholakala, akhulisa ukumelana nomzimba emithonjeni engemihle yezemvelo. I-calcium ne-phosphorus ekwakhiweni kwama-oats kuyadingeka ekuthuthukisweni kohlelo lwamathambo womuntu, futhi inani elikhulu lensimbi lenza i-oatmeal ekuvinjelweni kweMalokrovia.
Ucwaningo lwakamuva lukhombisile ukuthi imicu yama-oats iqukethe into ebaluleke kakhulu yokunciphisa izinga le-cholesterol elimazayo - i-beta glucan. Ukusetshenziswa kwe-3 g ye-soluble oats fibers kusiza ukunciphisa amazinga e-cholesterol ngo-8-23%. I-Oatmeal enhle kakhulu nokusebenza okujwayelekile kwepheshana lesisu.
Ona . I-Oatmeal iqukethe i-aptic acid - into ebambezela ukumunca kwe-calcium emathunjini. Ngaphezu kwalokho, i-phytic acid ayivumeli i-calcium ukuthi isetshenziswe emzimbeni, kodwa futhi icele into edingekayo yokulandela umkhondo emathanjeni ethu. Ngakho-ke, uma uhlela ukulandela i-Oatmeal, kufanele uqale ubheke nodokotela wakho.
Amalembe
Zuza. Umnikazi werekhodi phakathi kwe-croup phambi kwe-magnesium namavithamini we-V. Group V. Pshnet uthathwa njengenye yezitshalo zokusanhlamvu ezingezinhle. Idonswa kalula ngumzimba, ngakho-ke ngisho nabantu abanesizumbulu esibucayi.
Ekuqukethwe kwamaprotheni, amabele edlula irayisi nebhali, futhi ama-oaturas kuphela aphansi kokuqukethwe kwamafutha. Inkomba ye-Glycemic, njenge-Oatmeal, Medium. I-wrennch porridge inomthelela omuhle emzimbeni ngesikhathi se-atherosclerosis, isifo sikashukela kanye nezifo zesibindi. Kuyinto enkulu kubantu abafuna ukuqeda izinsimbi eziningi, ngoba kuvimbela ukubekwa kwamafutha emzimbeni futhi kususe ngempumelelo amanoni aqoqiwe.
Ukulimaza. Umdlalo uqukethe izinto ezikhulisa ukwakheka kwegesi, ngakho-ke abantu abanenkinga yamathumbu bangcono ukukhipha kwi-ration. Emidlalweni futhi kaningi kunakuzo zonke izingqungquthela, izimbungulu kanye nezimvemvane.
Manga
Zuza. Mhlawumbe okuxakayo kakhulu kusuka ku-croup. UManka for Trimis Triveds uqukethe isitashi, futhi usembile. Umpofu ngokwemigomo yamavithamini nezinto zokulandela umkhondo. Inokuqukethwe okuphezulu okuphezulu kwamaprotheni, kepha amaprotheni aqukethwe kuwo ayiyingozi esifo se-celiac - isifo esinamandla sefa.
I-semolina fallf igingqika ngokushesha, imunca kahle, iqukethe inani elincane le-fiber (0.2%). I-Liquid Manat Porlidges ifaka ekudleni, ebekelwe izifo zepheshana lesisu nangemva kokusebenza esiswini namathumbu.
Ukulimaza. Isilinganiso esisenqabeni sabantu abazodlanayo esiya ekhekhe sihlotshaniswa nokuba khona kwe-Glyhadin ne-fitin kuyo. I-GllAdin yi-gluten, engadala i-tar esigodini samathumbu futhi yehlise umoya wezakhi zomzimba. Kungakho i-porridge ye-manna ayifanelekile njenge-sire yezingane ezincane, futhi futhi ayinconywanga ukudla izingane ezingaphansi kweminyaka emithathu.
I-phytin equkethwe eSemolina ibopha usawoti we-calcium futhi ayibaniki igazi. Kuvela ukuthi i-manka yehlisa amathambo e-calcium. Ngakho-ke, izingane ezidla kakhulu yi-semolina, zivame ukubhekana noRahit. Amanye ama-porridges nawo ahlanganisa i-calcium, kepha ngezinga elincane.
Umkhiwane
Zuza. Abantu abangaphezu kwezigidi eziyizinkulungwane ezintathu nengxenye emhlabathini bedla irayisi nsuku zonke, yize iqiniso lokuthi liphansi kakhulu phakathi kokuqukethwe kwemfucumfucu ye-protein ne-GI eyodwa ephezulu kakhulu. Ilayisi lingumthombo obalulekile we-Vitamin RR, i-carotene, i-vithamini e, okufaka isandla ekuqinisweni kohlelo lwezinzwa futhi kube nomphumela omuhle esimweni sesikhumba, izinzipho.
Kumele kuqashelwe ukuthi okumele okusanhlamvu kwelayisi kuyacutshungulwa, amavithamini amancane namaminerali kuwo. Okuwusizo kakhulu yilayisi elishintshiwe noma elinsundu (brown).
Ukulimaza. Okumhlophe, noma okuphambeneyo, irayisi empeleni ayiqukethe amaminerali namavithamini, ikakhulukazi amavithamini abaluleke kakhulu weqembu B. Khulisa inkomba ephezulu ye-glycemic. I-Rice ibambezela isithuthuthu samathumbu, ngakho-ke abantu abanomkhuba wokukhuluphala noma kokuqunjelwa kukhona okungathandeki.
I-Pearl Barley
Zuza. Inasezingeni eliphansi kakhulu phakathi kwayo yonke inkomba ye-croup glycemic - amayunithi angama-20-30. Bacebile kakhulu ema-amino acid. Kuqukethe i-Lysine eningi, ebambe iqhaza ekuthuthukisweni kwe-collagen, inomthelela ekwehliseni ngokubonakala kwemibimbi futhi kusiza isikhathi eside ukugcina isikhumba sibushelelezi futhi sinwebe.
I-Pearl Groove icebile ngama-carbohydrate ayinkimbinkimbi, ahlukaniswe kancane, futhi lokhu kunikeza umuzwa omude we-satiety. Ine-potassium eningi, insimbi ne-calcium. Isethi yamavithamini esibayeni "angamona" noma yikuphi okunye okusanhlamvu.
Ukulimaza. Izakhiwo eziyingozi zebhali zihambisana nokuqukethwe kuyo, njengase-Semolina, Gluten. I-Gluten yingozi ekhethekile kubantu abanokungabekezelelani kofuzo kuleli protein. Ngokwezibalo, izimpawu ezithile zokungabekezelelani kwe-gluten zitholwa yilowo nalowo oyedwa weplanethi yethu.
Futhi, iphalishi lePearl libangela ukwakheka kwegesi, ngakho-ke akudingekile ukulisebenzisa kabi nabantu abanezifo zepheshana lesisu kanye nokuthambekela kokuqeda. Ngenxa yokuqukethwe kwe-phytoestrogen, ukusetshenziswa imvamisa kungadala ukwehla kwamadoda amaLibido.
Ukolweni
Zuza. Iphezulu kakhulu phakathi kwayo yonke inkomba ye-croup glycemic, ngakho-ke ukusetshenziswa kwayo ngokweqile kungaholela ekukhuluphele. Okuqukethwe kwamaprotheni kungaphansi kwawo wonke ama-croups, ngaphandle kwelayisi.
Ukulimaza. I-Corn Crupes, efana nommbila, inenkinga yesikhathi sokukhulisa isilonda sesisu kanye ne-duodenal amathumbu, kanye nasendabeni yokungabekezeleli ngakunye.
I-Buckwheat
Zuza. Umholi ongenakuphikiswa phakathi kokusanhlamvu kwamaprotheni. Inenkomba enhle ye-glycemic. Inconyelwe ukudla kokudla ngenxa yempahla yayo ukulawula i-glucose ne-cholesterol.
I-Buckwheat ingenye ye-croup ewusizo kakhulu, ngoba iqukethe ama-amino acid assential, i-iron, i-calcium, i-potassium, i-pholyb, i-cobalt, ne-vithamini B1, i-pp, i-vithamini E.
Nge-buckwheat inqwaba ye-folic acid, evuselela ukwakheka kwegazi, inyusa ukukhuthazela kanye nokumelana komzimba ezifweni eziningi. Ngokuqukethwe kwamafutha avela kulo lonke i-croup buckwheat ephansi kuphela ku-oatmeal kanye nokugwinya.
Ukulimaza. Empeleni ayinayo imiphimbo engathí sina. Okubi kuhlanganisa neqiniso lokuthi i-Iron equkethe i-buckwheat ayitholwa kabi ngumzimba.
Okusanhlamvu - umkhiqizo oyingqayizivele , sasijwayela kusukela ebuntwaneni futhi sidle ngaphandle kokucabanga. Ngenxa yalokhu, sisebenzisa okusanhlamvu okuyingozi futhi singanaki lezo ezazidinga ngempela umzimba. Ukuze ungenzi amaphutha anjalo ukuthi aqhubeke, ukuchitha isikhathi futhi aqonde ukuthi iyiphi i-porridge ewusizo kakhulu, futhi lapho onganqabile khona.
Ngokusobala, alikho iphalishi elifanele futhi alikwazi ukuba. Kepha manje izitolo zisinikeza izinhlobo ezinhle kakhulu okusanhlamvu, ama-legumes namanye amasiko. Wonke umuntu angenza iqoqo lemikhiqizo efanelekile ngokususelwa kwisabelomali, izintandokazi zokunambitha kanye nezindlela zamandla.