Ukuze uphumelele ekudleni, kubalulekile ukukhetha imikhiqizo edingekayo engasiza nje ekunciphiseni isisindo, kodwa futhi uvumele umzimba ukuthi ungahlali ulambile njalo. Kubalulekile ukuqinisekisa ukuthi ukudla kudinga izidingo zokulandelela izakhi, amaprotheni, ama-carbohydrate wokuphila komuntu okuvamile. Ngezinhloso ezinjalo, i-porridge izokwenza izitshalo ezinhle kakhulu, izitshalo zommbila ziwumthombo wama-amino acids ebalulekile, i-fibre, amaprotheni kanye ne-carbohydrate eyinkimbinkimbi. Ukusetshenziswa kokusanhlamvu isikhathi eside kuvimbela umuzwa wendlala, njengoba ama-carbohydrate avela emgodini athola kancane kancane, agcwalise izindawo zokugcina amandla, futhi i-fibre njengomshini wokuhlanza umfutho uyadonsela emabhokisini, ubuthi, i-cholesterol eyingozi kanye noshukela okweqile, ngaleyo ndlela ihlanza amathumbu. Kodwa hlobo luni lwezitshalo ongawudla ngenkathi ulahlekelwa isisindo? Ngalesi sizathu, okusanhlamvu okuningi kufanelekile, okubaluleke kakhulu ukuwalungisa kahle.
I-Kashi, engadliwa ngokudla:
- isilwane;
- ukolweni;
- i-barley groats;
- ibhali lensiza;
- i-oatmeal;
- ilayisi elibomvu;
- i-corn groats;
- ibhakede.
Umsebenzi obaluleke kunazo zonke ukupheka kahle i-porridge, ukuze empeleni kudla futhi kusebenziseke. Pheka i-rump kuphela emanzini ahlanzekile, ungagcini, yiba ngcono kangcono, ngoba ukudla okunamandla okuhambisana ne-porridge okwenziwe kahle, kuhlanganisa nokuguqa izindonga zesisu. Izitshalo ezinjalo njenge-buckwheat kanye ne-oatmeal akudingeki ziphekwe nhlobo - uthele i-croup ubusuku nge-yogurt engenamafutha namanzi ashisayo. Esidlweni esiphelile, usawoti olwandle usawoti noma wengeze amajikijolo amasha, izithelo .
Ngingakwazi yini ukululama kusuka e-oatmeal?
Kungekudala, izakhamuzi ngezwi elilodwa zithi ungathola isisindo kusuka okusanhlamvu, kufaka phakathi i-oatmeal. Eqinisweni, okusanhlamvu kungathinta ukwanda komzimba wamasipha, abakhulisi izicubu ezinamafutha. Yiqiniso, isidlo esinezela ngamafutha, ushukela kanye nobisi olunamafutha ziyobangela ukubonakala kwamanoni, kodwa hhayi ngokudla kwezitshalo.
Ngingadla yini iphalishi ebusuku?
Ngisho nangesikhathi sokudla, indlala ayikwazi ukubekezelela, iyofaka isandla ekufakweni kwamafutha ezinhlangothini. umzimba, ukwesaba, ubeka izimpahla zawo esikhathini esizayo. Uma ngaphambi kokuba iphupho umuzwa wendlala unganiki ukuphumula, udla iphariji elungile ngemali encane, uzonikeza umuzwa wokugcwala, ukulala okuzolile futhi uzuze umzimba, akukho gramu eyodwa yamafutha azokhula, ngakho udle ngaphandle kokuzisola.
I-Kashi iyimkhiqizo ebalulekile, ivumelane ngokufanele ekukhethweni nasekulungiseleleni izitsha, khona-ke isibalo sizoba slim, futhi umzimba uphilile.