Uninzi umgrayo luncedo ehlabathini isosha

Carbohydrate azithathwa zizeyeyona zixabisekileyo ekutyeni, yaye oku kubangelwa yinto yokuba abantu abaninzi badle "embi" uhlobo - carbohydrate esulungekiswe isonka esimhlophe, iilekese, cookies, ukutya okuziinkozo eziswiti, kunye nazo naziphi na ezinye zokutya mpilweni kunye neziselo. Enyanisweni, uphando lubonise ukuba ipesenti enkulu kakhulu ukutya esikutyayo kunokuba yingozi. Odlayo izixa ezikhulu ukutya nezi izithako nje kukwenza amanqatha, nazo ziya konyusa ingozi yesifo sentliziyo kunye nesifo seswekile. Ukongeza, ukuba anyuse umgangatho kwamafutha egazini (ebizwa ngokuba triglycerides), elijongeka yokukhawuleza wahlaselwa yintliziyo okanye sistroke. Iindaba ezimnandi kukuba cereals zendalo luncedo ekutyeni lunokunceda ukuthintela okanye ukubuyisela iingxaki ezininzi zempilo.

Iimveliso ekrwada ezenziwe okuziinkozo, eziquka ukolo, ziluncedo kakhulu. Uhlolisiso lubonisa ukuba ezi iinkozo ukuze uzikhusele wena iingxaki ezifana nesifo seswekile, umhlaza colon, isifuba, kunye nesifo i-Alzheimer. Iinzuzo papa zendalo Kudala kwaziwa, kodwa ngelishwa, bona zixhaphakile kangako itafile.

Uninzi umgrayo luncedo ehlabathini - eziphezulu

Ngaphandle kwento yokuba izitya zomgubo ingqalelo carbs unuseful fast, ingqolowa nzima kunye nomgubo kubo babe iipropati ngendlela eyahlukileyo. Fumana ezi mveliso for sale ngokufanelekileyo lula ukuba awufuni ukuba kukuqhatha. umgubo eluncedo kube lula zifumaneka isonka kunye ipasta, kodwa qiniseka ileyibhile ithi "100 ekhulwini durum ingqolowa". Imigomo ezifana 'multigrain "yaye" ngomgubo wengqolowa "kuthetha ukuba ukwakhiwa kwimveliso exutyiweyo. Xa ukhetha ukugcina nayiphi na imveliso ingqolowa yonke, jonga ubume kwaye uqinisekise ukolo zidweliswe phezulu kuluhlu lwezithako. Ibhetshi nganye kufuneka ibe grams ezi-2 okanye 3 ifayibha.

Ingqolowa amasiko ziqhelekileyo kwaye lisetyenziswe ngokufuthi ngohlobo yomgubo. Ziziphi ezinye izityalo zilungile kwimpilo?

oats yonke

Oats utyebile ikakhulu antioxidant okhethekileyo sikhusela intliziyo. Ngokungafaniyo ingqolowa, iimveliso oat kunye isalathiso lokuthenga ukolo ayikho emananini. Ukuba oats equlethwe kuluhlu bako - ithetha imveliso eyenziwe ukolo. Noko ke, xa uthenga into efana oatmeal uzila ukutya, kuphephe ukutya fructose eliphezulu umbona isiraphu. Uphononongo lubonise ukuba ezi zongezo ziye umthombo mercury nongcoliseko i oatmeal. Zokudla Siyaleza kwakhona ukuhlala ukuba ipapa njengesiqhelo okunencasa, ukuba oyifunayo, ukuxuba ngayo kunye imali encinane iziqhamo okanye ubusi. Oku kakhulu umgrayo luncedo umntu ngamnye, ukuba anithanga uxutywe fillers abangenakubanyusa.

bulgur

Kuzo zonke iimveliso apho ikhoyo nokubakho, loo nto ithathwa yonke ingqolowa bulgur, ekubeni le nkqubo zoshishino ngayo lungasuswa kuphela ukuya ku-5 ekhulwini bran. Oku kwakhona umgrayo kakhulu luncedo bonke ngaphandle kokukhetha. Le ingqolowa, esetyenziswa ukulungiselela ze abhale isaladi, ngowona mthombo zentsimbi kunye wemagniziyam.

Enye iglasi bulgur iqulathe malunga nama-75 ezityebileyo ekhulwini (yangosuku omdala), kunye 25 ziiprotein ekhulwini. Le cereal ungasetyenziswa salads okanye idityaniswe isuphu, kwaye ilungiselela nje imizuzu embalwa.

irayisi brown

Xa ukhetha irayisi emhlophe endaweni mdaka, malunga nama-75 ekhulwini izondlo zayo, kuquka phantse zonke antioxidants, nemagnesium, iphosphate kunye neevithamini equlethwe bran, musa ukufumana kwisidlo sakho. Kufuneka usoloko ukunika imiyalelo nerayisi emdaka, nto leyo ibandakanya iintlobo esimnandi - basmati noJasmine. Uninzi umgrayo luncedo kwabasetyhini - ebomvu kunye nerayisi amnyama, apho abe umxholo eziphakamileyo Antioxidants. Nkqu irayisi lasendle lingaba nalo ingqalelo imveliso luncedo ekubeni zizityebi iivithamini B (ezifana niacin, kwaye folic acid).

ibhali

ukusetyenziswa rhoqo zerhasi uphela (isidudu irhasi) ngexesha ngeveki-5 ziza kunceda ekunciphiseni amanqanaba cholesterol. Ungadibanisa zeerasintyisi okanye Iapilkosi lomiswa a isidudu ukulungele kwaye akuhambise njengosula isitya icala. Xa kuthengwa, qiniseka ukuba yonke ingqolowa nerhasi, endaweni 'nentsimbi' apho bran isusiwe. Xa uhlobo lwe okuziinkozo , le nkcubeko yaziwa ngokuba irhasi okanye irhasi (zerhasi batyumkileyo).

rye yonke

Ngokutsho izifundo, irye uye izondlo okuninzi 100 grams nganye kunalo naluphi na olunye uhlobo okuziinkozo. Iqulethe kane ifayibha ngaphezu ingqolowa yonke, yaye unokukunika phantse-50 ekhulwini imali yakho yemihla ngemihla ocetyiswayo yentsimbi. Ingxaki kukuba rye rye umgubo ngohlobo olunyulu ezinqabileyo kwintengiso. iimveliso inokufumaneka kuphela kwiimarike kunye nakwiivenkile efama. Noko ke, umgrayo omninzi oluncedo kunye nespelete isidudu yimveliso eyodwa elolu hlobo.

buckwheat

Olu hlobo okuziinkozo yenye embalwa oko kumlungele na sisifo celiac ukutya (ngaxeshanye quinoa, amaranth namabele). Oku kakhulu okuziinkozo luncedo abantwana, kuba iqulathe magnesium manganese, ezinceda ukuphucula ukusebenza kwengqondo. Kwaye oko kuhle kakhulu, ngenxa yokuba lo cereal kuqhelekile kwaye bakhetha.

Wonke wokudla couscous

iintlobo ezininzi couscous, leyo ingafunyanwa ku yokuthengisa, enziwe ngomgubo esulungekisiweyo. Ngoko ke, kufuneka uhlawule kuphela ingqalelo iintlobo yonke ingqolowa ekufuneni yale wokudla. Xa usebenzisa couscous enjalo, uya kufumana ezinye i iigram 5 ifayibha sokukhonza nganye.

corn

Corn ingqolowa kulungile zempilo. Eli lisiko ingumthombo olungileyo weevithamini, magnesium phosphorus. Ukongeza, ukunyuka ingqolowa yonke microflora yinzuzo ethunjini kwaye kwakhona ukuthintela isifo seswekile, isifo sentliziyo, kunye nokudumba esinganyangekiyo. ingqolowa Yellow linophawu ezinomthamo eliphezulu Antioxidants. Yiyiphi eyona ndlela ilula ukuyisebenzisa? Ngokucacileyo, namaqhashu. Le mveliso engafanelekanga, ingakumbi iintlobo zawo ukwenzela oveni microwave, eziquka kudla ezahlukeneyo. Endaweni yoko kungcono ukuthenga iinkozo eziphilayo uze upheke kuzo wena usebenzisa ezineengxowa iphepha oqhelekileyo, okanye wenze namaqhashu indlela yakudala - epleyitini.

Kufuneka kukhunjulwe ukuba malunga nama-40% of ingqolowa izakhi (GM), eziye zathathwa ukuze likwazi ukumelana ngeedosi eziphezulu zinambuzane. Xa uthenga, anikele ingqalelo kumenzi kunye nemveliso. Eyaziwa ingqolowa kwakhona nakhandiweyo, esetyenziswa ekuphekeni isidudu. Oku kakhulu umgrayo luncedo abo bangakwaziyo ukusebenzisa uninzi lwezinye iintlobo ngenxa gluten ukunganyamezelani. Corn yomgubo kwakhona ingqalelo imveliso esempilweni kwaye Kucetyiswa ukuba lokupheka ukutya ukutya okunesondlo.

quinoa

Nangona Nngokobuchwepheshe imbewu, kungekhona ukhozo, quinoa iqulathe iproteni ngakumbi kunayo nayiphi na enye okuziinkozo. Ngaphezu koko, izinto crude ngamnye iglasi (ezintathu iinxalenye) ubunjwe 522 mg ye asidi Omega-3 okunamafutha. Intsapho yakho ukuze bakwazi ukonwabela ukukhanya incasa yawo Nutty ukuze ezahlukeneyo phezu kwetafile sangokuhlwa. Kungaphikiswa ukuba lo nguye lo isidudu omninzi oluncedo kubantwana abangaphantsi konyaka omnye, kuba iqulathe mali iphezulu izondlo. ERashiya ixesha elide waqhubeka kancinane-owaziwa nezingaqhelekanga, kodwa namhlanje ke ngokulula sithengwe na ivenkile enkulu.

Frick

Le ukukrala Arab yi ezahlukeneyo esezantsi-carb ingqolowa yamandulo, equlethe kane ifayibha ngaphezu rice emdaka. Frikoma kwakugutywa bakubon 'ukuba ukuvuthwa karhulumente, emva koko eqhotsiweyo. Zineevithamini phi kunye neeminerali ngaphezu nezinye iinkozo. Umzekelo, isiqulatho selenium kubo omkhulu. Xa oku ingqolowa ingena isisu sakho, oko isebenza prebiotic, zivuse ukukhula iintsholongwane okunempilo ukunceda ekugayeni. Fumana ukuthengiswa kungaba kwiimarike imveliso ngasempumalanga okanye iivenkile zokutya ukutya okunempilo. Ekubeni umxholo carbohydrate kwanciphisa kakhulu, kubaluleke kakhulu iluncedo okuziinkozo yokudla.

Kakade ke, oku kuhlolwa akakwazanga ukugqitywa. Izityalo ziluncedo kakhulu becala, kwaye singazityesheli kuyo nayiphi na imeko engenakwenzeka. Ukuthetha ngento, ekunokuthiwa cereal luncedo ehlabathini elinye isikhundla. Ngamnye kubo ukomelela zabo kwaye nekucetyiswa ukuba iinjongo ezahlukeneyo. Ukususela cereals ezikhoyo esidlangalaleni bangasukela ikhokelela oats, le bumane kwaye kancinane aqhelekileyo - freak kunye quinoa.