Ukolo: eziluncedo nezingeloncedo

ukutya okunempilo kwaye ezakhayo sele namhlanje ngomnye iimpawu ezibalulekileyo lomntu yimpumelelo, ngenxa yokuba ukutya okunjalo kwenza ukuba bamelane noxinzelelo yobomi bale mihla kunye neengxaki eziphilayo kokusingqongileyo. Wonke umntu ufuna ukukhangela ngcono nangaphantsi, ukwenza imisebenzi eqhelekileyo umthamo ngaloo ngaphantsi ukubona ugqirha. Elinye lamanqaku ye kwiimenyu esempilweni kwaye nokunesondlo zijongwa ukutya yonke ingqolowa. Abantu abaninzi abayazi ukuba zahluke kwezinye amacandelo ukhozo ekutyeni kwaye nokuba luncedo, njengoko batshovo.

Yintoni le

Umsebenzi ophambili ukuba umlinganiselo umthengi - ukujonga ukuba oyena nobangela ngexabiso 'yonke' ngokunxulumene kwiimveliso cereal. Imarike Russian ntonje igama "anika" oluchasene elithi "bamoya", kodwa luphawu engalunganga.

Iinkozo elide uphela (grain) zivela eUnited States, apho yaqaliswa ngokuyintloko kwishishini yokutya kunye nabasemagunyeni uxanduva iliso umgangatho kwaye ikhuselekile ukuba adle abantu ukutya, kungekhona ngenxa umlinganiselo umthengi. Oku kwakhokelela ekubeni abathengi abaqhelekileyo musa ngokwenene ukuqonda ukuba yintoni le didi iimveliso kunye nendlela ukukhetha nabo evenkileni.

Types of ukolo

ukolo kunye neenkozo - oko kwanasemva awayekhotyokiswa uguqulwe Imihlubulo okuziinkozo neenkozo equlathe zonke iiseti esisiseko amacandelo zendalo: iimbumba okunesitatshi endosperm, bran, kwaye isixa kula macandelo kufuneka ifane ipesenti yabo Umlinganiselo okuziinkozo yendalo . ukolo kungenziwa kuphela awayekhotyokiswa atshabalalisa zibe kukubola, kodwa ngohlobo yomgubo ukusilwa. Oku azivunyelwa ngisho processing zabo zokupheka, njengoko ayichaphazeli ixabiso lesondlo imveliso.

Wholegrains, akukho mathandabuzo, akukho ngozi kuthathwa ukuba kakhulu, luncedo kakhulu phakathi zokudla. Kodwa ukusebenzisa kwabo zinezibonelelo nezingalunganga. Ngaphambi kwelo yokutya rhoqo, kuyimfuneko ukuhlola zombini kuzuze abanye ingozi. Cinga iimpawu ezintle ukutya yonke okuziinkozo.

okukhona

Namhlanje, phantse wonke umntu uyazi, into elula okanye carbohydrate ukuzila zahlukile entsonkothileyo, yaye kutheni le yokugqibela Kukhethwa kakhulu ngakumbi. ukolo angumthombo "ezilungileyo" carbohydrate enzima, apho umzimba isebenzisa ngaphandle ezilula, ukufumana amandla omnye ngaphandle umngcipheko eyandileyo amaqondo eswekile yegazi kunye andiyi kuphosa abangaphezu kwemfuneko ngamanqatha.

Njengenxenye ukolo eninzi ifayibha luncedo ekhuthaza esiswini kungafakwa, nokuphelisa ukuqhina, detoxifying, ngaxeshanye ekuthumeleni imvakalelo kuhluthe xa kutyiwa ngamanani amancinci.

Kwakhona, ukolo ibe imali eyaneleyo B iivithamini, kubaluleke kakhulu ukuba kubekho iintlobo iinkqubo metabolic. Iivithamini eli qela ukubuyisela imisebenzi e-nervous system bayabandakanyeka kwesantya ngokutsha kunye nokuhlaziywa kwizihlunu. iimveliso ezifana ibe nentsimbi kwaye kuyimfuneko lokulawula umgangatho haemoglobin egazini onoxanduva ukutshintshwa mpilo kuzo zonke iinkqubo, imibutho kunye namalaphu. Ulwamkelo rhoqo neyaneleyo yentsimbi ekutyeni negalelo ekuthinteleni kwegazi.

Kukho yinxalenye kunye antioxidant yendalo - novithamini E, ekhusela umzimba radicals ezamahala engabangela uphuhliso umhlaza kanye. Le vitamin iphucula ubume nenkangeleko inwebu yangaphakathi, ulusu neenwele.

Benefit ikhalsiyam, njengoko iqulethwe ukolo kunye-iimveliso, kunzima ukuba zazi: amazinyo esempilweni kwaye mhle, iinzipho neenwele, namathambo omeleleyo, uthintelo kwamathambo inika nje kuphela inani ngokwaneleyo icalcium emzimbeni. Kwaye ke kukho zinc, icandelo enamandla anti-ukudumba kuluncedo kakhulu abantu. Potassium komeleza izihlunu intliziyo, nazo inxalenye yazo zonke iinkozo yonke.

Ukutya okuziinkozo, umgubo, yonke ingqolowa okuziinkozo, ukongeza uluhlu lweziqalelo luncedo ekwakhiweni, kwaye anike ibhonasi emnandi - basebenzisa nempembelelo entle lomzobo, ngokukuvumela ukugcina ngokuvumelana okanye ukunciphisa ubunzima.

Kodwa ukolo kuneengxaki zako, intswela apho ingadlala ngequbuliso a joke okhohlakeleyo kunye neendidi zabasebenzisi.

bendlela

Luncedo kukuba iinkozo iphela izakhi esinamandla. Xa indima izenzo allergen protein luncedo ngokubanzi, nto leyo apha eninzi kunene, kodwa kwabanye yinto ethile ebalulekileyo, ekubeni bakuphathe komzimba. Umzekelo, izigulane kunye nesifo celiac makangayidli iiprotini ingqolowa, kodwa ezinye uxabana abakwazi ukumelana idosi kakhulu ngakwicala leeprothini emifuno rhoqo. Ukongeza, sokungamelani namachiza okanye nezidlo kungenzeka umungu, kodwa kungathi ngokwemithamo lentsalela zikhoyo ukolo.

ukolo babe isakhiwo kwaye lilungu le ebizwa ngokuba iikhabhohayidrethi "elide", leyo, ndawonye inzuzo, kwaye sisiphumo - inkqubo yokucola ukutya enzima. Bantwana abaselula, abantu abadala kunye nabantu izifo ezithile amathumbu contraindicated ukusetyenziswa iimveliso ezinjalo.

Xa inkqubo yonyango ubushushu phezu ukolo asale yinxalenye iintsholongwane kunye iintsholongwane. Ukuba le umenzi igqwetha, isisongelo onjalo lancitshiswa phantse zero, kunjalo xa ukhetha imfuneko ukuze bakuthathele ingqalelo le ezincinane. Ukanti iimbotyi baphathwa ngayo izinto eziyingozi lisusiwe bomatshini, ezinye ukolo ingaquka zinambuzane kunye nezinye izinto eziyingozi. Kulo mzekelo, igama lomenzi nayo ibalulekile. Kungcono ukukhetha ngenyameko yaye ukuba bathobele imithetho yalo umbane ngemihla.

Ngocoselelo, gluten-free!

Ubunono ngokukhawuleza ehlabathini lonke inani lezigulane abanesifo celiac - ukunyamezelana ukuya gluten (protein ingqolowa). Kulo mzekelo, isifo celiac akujongwa ukuba abe uxabane ukuba gluten. Phantsi isenzo le protini villus yoma kwi emathunjini amancinci lukhatshwa iimpawu kakhulu. Kuphela eUnited States kwafunyaniswa ukuba izifo celiac phantse-1% yabemi. Kodwa ziye zachongwa inani elikhulu lezigulane nesi sifo. Kule meko na iphathwa na amachiza, njl

Indlela kuphela ukuba aphile ubomi epheleleyo kunye nesifo celiac - ukulandela ubomi ukutya gluten-free. izigulane ezinjalo adla kuphela gluten-free iinkozo, kuba nje wholegrains ezinobungozi.

uluhlu iimveliso ukolo

Into yokuqala ukuba uqaphele - esi sidlo. Onke amacandelo edliwayo ingqolowa, kuquka intsholongwane, kernel floury kunye bran zikhona umgubo yonke, leyo kakhulu luncedo ngaphezu kwesiqhelo ipremiyamu ecwengileyo kuba zonke izondlo iqulethe ratio kangangoko. Kwaye kakade kule umgubo nga ukubhaka isonka okanye namakhekhe amnandi.

Ukongeza ngumgubo, iinkozo yonke zilandelayo:

• irayisi wholegrain (elimdaka, brown kunye zasendle);
• oats (kubandakanywa ngokohlobo kukubola);
• amabele;
• ingqolowa (isi, iintlobo zalo ezifana bulgur kunye nerorho);
• yerhasi;
• buckwheat;
• amabele;
• quinoa egadini.

Ukanti ukuba usebenza ukolo? Pasta, isonka okanye namnandi, isonka kunye namaqebengwana, cereals sakusasa.

Indlela ukukhetha iimveliso ekunene

Ukuze ngokufanelekileyo ukuvavanya umgangatho weemveliso yonke ingqolowa, phambi kokuba uthenge kuyimfuneko ukufunda ukwakhiwa kwawo.

Kufuneka ninikele ukolo olunokuba ngohlobo yomgubo wengqolowa, nto leyo esebenza ngokupheleleyo iinkozo yonke. ukutya okuziinkozo Umgubo kunye Imihlubulo nabo (umzekelo, oat) nayo iyasebenza grain yonke. Kufuneka bazi ukuba iimveliso luncedo ngakumbi yaye ezikumgangatho ophezulu zezo apho anika nje inxalenye kubonisiwe kwindawo yokuqala, nto leyo ebonisa ukuba okukule component ebalulekileyo inani elikhulu. Ukuba ukolo ahlale owesibini ingakumbi indawo yesithathu, ngoko le mveliso ayiloncedo ngokwenene.

Ingongoma yesibini ebalulekileyo kukuba indawo yemveliso iboniswe kwileyibhile. ukutya okunjani zikhuliswa kwaye kuveliswa kuphela phantsi kweemeko zokusingqongileyo ezifanelekileyo izixeko okanye imimandla, phezu ekulandeleni kwemveliso.

Kubalulekile kunye ukubonakala imveliso eyenziweyo ukusuka iinkozo yekrwada. Umzekelo, limnyama irayisi - uphawu ukuba iqokobhe singesuki. isonka sengqolowa yonke alibonakali kanje nohlaza, omhlophe, yaye kuya kufuneka Tint hina. Xa touch akayi kuba soft and kwintsunguzi, nokuba ngqwabalala.

Zonke iimveliso, ingakumbi ukutya okunempilo, kungcono ukuthenga kwi kwiivenkile eziphicothiweyo, kubandakanywa kwi-Internet.

Indlela ukupheka

Indlela ukupheka ukolo ukufumana inzuzo kakhulu? Enyanisweni, netheknoloji yokulungiselela yahlukile ukusuka njengesiqhelo. Yomgubo ukwenza isonka ingaba ngokwabo, kodwa ekwenziweni isonka uneempawu zawo: intlama akayi kuvuka yaye zingavela manzi.

Okuziinkozo kungenziwa ezaliswe ngamanzi ashushu ebusuku, ungakwazi ukupheka nje isidudu okanye nivathise, kodwa iya kwahluka texture oluqhelekileyo rougher.

Nangona kunjalo, ngenxa incasa elungileyo kunye neenzuzo ukuqina ukutya ukolo ukwazisa abantu abaninzi.