Kwabo bazama ukutya ukutya okunempilo, kukhuselekile ukuthi utshintshe izinto ezininzi ngengqolowa epheleleyo okanye ngohlobo olupheleleyo lweenkozo. Ezi mveliso ziyaziwa ukuba zilungile ekuphuculeni impilo kunye nokunceda ukunciphisa umzimba, utsho Unyango lwezempilo . Kungaba nzima ukwazi ukuba uza kuthenga ntoni kwaye kutheni.
Ukuhamba ngapha nangapha kwendlela yokutya kwivenkile yokutya kunokuba nzima, ngento ebonakala ngathi ngamakhulu okhetho ezahlukeneyo onokukhetha kuzo. Ke kukho iipasta zengqolowa epheleleyo, iinkozo ze-multigrain, ukhetho olunokubakho alunasiphelo. Zombini zibanga izibonelelo ezisempilweni, kodwa kunzima ukwazi apho uqala khona, nganye Ukutya kwekhaya .
Ngelixa ungenakuhamba gwenxa ngokhetho ngalunye, kulungile ukwazi umahluko phakathi kwengqolowa epheleleyo kunye nengqolowa epheleleyo. Unokucinga ukuba ziyafana, kodwa zimbini iindlela onokukhetha kuzo ezinempilo kunye neenkcazo ezimbini ezahlukeneyo, utsho Kulungile + Kulungile . Kulungile, iMashed izakuphula umahluko kuwe!
awona manzi asebhotileni
Yintoni ingqolowa epheleleyo?
Isonka sengqolowa siphelele senziwe ngeenkozo zengqolowa eziqukethe i-bran, intsholongwane, kunye ne-endosperm, zonke ezivela kwikernel, nganye Ukutya kwekhaya . Xa ubona isonka sengqolowa esipheleleyo, uyazi ukuba ufumana izibonelelo zokutya kuzo zontathu. Isonka esimhlophe sihluza ngaphandle.
Umahluko omkhulu kukuba ingqolowa iphelele ingqokelela yokhozo, alukho olunye uhlobo. Xa uthenga isonka evenkileni, nangona kunjalo, isonka sengqolowa nesonka sengqolowa esipheleleyo azifani. Ukuba uthenga isonka sengqolowa esiqhelekileyo, uthenga nje isonka esenziwe ngomgubo wengqolowa. Ukuba ufuna zonke iinkozo, kuya kufuneka uyokutya isonka sengqolowa, utshilo Eyona ilula . Igama elinye elincinci lenza umahluko omkhulu.
Lo mahluko wenza isonka sengqolowa siphile qete kunesonka sengqolowa kuba ine-bran, intsholongwane kunye ne-endosperm. Isebe lityebile kwiivithamini kunye neemaminerali ze-B, intsholongwane inamafutha asempilweni, iivithamini E kunye no-B, kunye ne-antioxidants, kwaye i-endosperm ine-starch (nge Unyango lwezempilo ).
Imbali yesonka esimangalisayo
Yintoni ingqolowa epheleleyo?
Iinkozo ezipheleleyo zahlukile kuba ngelixa ibandakanya ingqolowa, ikwaxutywe nezinye iinkozo ezifana nehabile, irayisi emdaka, okanye irhasi. Ke, yinkozo eninzi! Ukuba awusithandi isonka sengqolowa, isonka esenziwe ngeenkozo zonke zilungile ukuzama njengoko sineentlobo ezahlukeneyo zeencasa. Kodwa kufuneka ithi 'yonke,' ithi Ukutya kwekhaya .
Zonke iimveliso eziziinkozo zisabandakanya i-bran, intsholongwane, kunye ne-endosperm kuba isabandakanya yonke inkozo, iintlobo ezahlukeneyo zeenkozo. Ngokufanayo nengqolowa epheleleyo, isonka esipheleleyo senkozo kufuneka sibe nelo lizwi phambi kwivenkile ukufumana zonke izondlo ozifunayo.
Ngapha koko, ukutya okuziinkozo okupheleleyo kuya kukugcina ugcwele ixesha elide kuneentlobo ezisulungekileyo, unike iiprotein kunye neevithamini ze-B, kwaye zilingana nexabiso lesondlo kwingqolowa iphela (nge Unyango lwezempilo ). Kulungile + Kulungile Yongeza ukuba ngokwe-dietitian ebhalisiweyo u-Chelsey Amer, i-RD, baya kunciphisa namathuba esifo sentliziyo kunye neswekile.
Uyifumana njani imveliso yeenkozo epheleleyo
Kule mihla, izinto ezininzi zibonakaliswe ngokuphawulwa ngqolowa epheleleyo okanye iilebheli zengqolowa. Cinga ngepasta, umzekelo. Umphambili wepakeji nganye uyakuyitsho kwaye ii-noodles ziya kubonakala zingumbala omdaka mnyama endaweni yokukhanya okuqhelekileyo okukhanyayo. Isitampu sokutya okuziinkozo sihamba lula ngokulula, utsho IBhunga leenkozo elipheleleyo.
Nangona kunjalo, kukho amanqanaba ahlukeneyo engqolowa epheleleyo okanye ingqolowa epheleleyo. Ukuba isitampu sithi iipesenti ezili-100 ziphelele, inkonzo nganye kufuneka isebenze ngokuzeleyo, ukuba ayikho ngaphezulu, yengqolowa epheleleyo. Ukuba isitampu sithi ngama-50%, siya kuba nesiqingatha sokutya okuziinkozo okupheleleyo.
Ukuba ubhidekile ngokujonga iilebheli zezithako, khumbula oku: 100% yengqolowa epheleleyo kuthetha ubuncinci iigrama ezintathu zefayibha ngeekhalori ezili-100, nge Ukutya Kwenziwe Kulula . Isitampu simile okwexande kwaye sinomda ongqongqo. Cinga ngale nto njengesitampu sokwamkelwa!
Ukunciphisa kakhulu i-steak
Ngaba isonka sengqolowa siphelele?
Impendulo yokwenyani kukuba akukho namnye ophilileyo kunenye, enemithombo emininzi yoxinzelelo yokuba zombini zibonelela ngezibonelelo zezempilo. Konke malunga nokujonga izithako kwingqolowa nganye okanye kwinto nganye yokutya okuziinkozo. Nokuba banesitampu, jonga ngasemva.
Ukuthetha no Kulungile + Kulungile , Ingcali yezidlo ebhalisiweyo i-Chelsey Amer, i-RD, iqaphele ukuba ezinye izonka ziye zongeza iswekile kwaye bathi isilayidi ngasinye solu khetho kufuneka sibe ngaphantsi kweegram ezimbini zeswekile. Kodwa kuba zombini ezi ntlobo ziqulathe intsholongwane kunye ne-bran, ezona ndawo zisempilweni kakhulu zekernel, ziya kuphuma ziphumelele zombini ekuhambeni kwexesha.
Unyango lwezempilo ithi nayiphi na indlela ilungile kukutya okunesondlo kwaye ukuba ithi i-100% iphelele, ucacile. Qiniseka ukuba uyayibona ilebheli. Ukuchola naziphi na iimveliso zeenkozo ezihlanjulweyo ngokuqinisekileyo kuthetha ukuba yonke i-bran kunye ne-germ isusiwe ngexesha lokulungiswa.
