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Upma iresiphi, upma | uyenza njani iRava Upma | Iresiphi yesidlo sakusasa | Yenza upma ngolu hlobo. UBoldskyURava unesondlo. Ke, upma eyenziwe ngengqolowa yengqolowa ngokuqinisekileyo lukhetho olunempilo kwasekuseni. Kukho iintlobo ezahlukeneyo zengqolowa efumaneka eIndiya.
Funda kwakhona: Izibonelelo zezeMpilo ze-Idli-Sambar
URava akayonto ngaphandle kwento efunyenwe ngokusila ingqolowa. Olunye uhlobo lwe rava lusemhlabeni ococekileyo ngelixa ezinye zingumhlaba ongqindilili Sonke sisebenzisa umgubo wengqolowa ukulungiselela i-roti. Ngendlela efanayo, ingqolowa yengqolowa isetyenziselwa ukulungiselela upma emazantsi eIndiya.
Kuzo zonke iigram ezili-100 zengqolowa engqolowa kukho malunga ne-71 yeecarbohydrate, iigrama ezi-3 zefayibha, inye kuphela igrama yamanqatha, iigram ezili-12 zeeprotheyini kunye nezinye iiminerali ezinje ngecalcium, i-iron, i-magnesium, i-phosphorus, i-potassium, i-sodium ne-zinc. Kwaye ke, kukho iivithamini (iqela le-B).
Funda kwakhona: I-8 yolwelo oluhle lokusela ngaphambi kwesidlo sakusasa
Ngoku, makhe sixoxe malunga nezibonelelo zezempilo ze-upma ezenziwe ngengqolowa yengqolowa.
Iyetyisa kancinci
Umzimba wakho uyetyisa upma kancinci. Olu luncedo njengoko luya kukugcina ugcwele ixesha elide. Ke, awunyanzelekanga ukuba ufune nantoni na eyenye.
Ilungele Ukhuseleko
Iivithamini ezikhoyo kwingqolowa yengqolowa zilungile kukhuseleko lwakho lomzimba. Ngokuyintloko, iVitamin B kunye ne-E kuyo yomeleza amajoni akho omzimba.
Kugcina Unamandla
Kwaneengcali zempilo ziyavuma ukuba i-upma inokukugcina womelele. Kwakhona, xa usongeza imifuno eyaneleyo kuyo, unokufumana umxholo wefayibha nayo.
Kulungile kwizintso
Umxholo we potassium okhoyo kwingqolowa yengqolowa ilungile kwizintso zakho. Ngapha koko, iphucula umsebenzi wezintso zakho.
Ilungile Intliziyo Yakho
Izakha mzimba ezikhoyo kwingqolowa yengqolowa zisempilweni ngentliziyo. Kwakhona, umxholo we-selenium ekuyo kuthiwa ulungele amajoni akho omzimba.
Imifuno
Ngokubanzi, itswele, iitumato kunye neetapile zongezwa kwi-upma, ungongeza ii-ertyisi eziluhlaza kunye nayo nayiphi na imifuno kuyo. Oku kukunceda ufumane iivithamini kunye neeminerals ezininzi kwindlela otya ngayo. Oku kwenza upma okunesondlo.
Ilungele amathambo
Izimbiwa ezinjenge-magnesium, i-phosphorus kunye ne-zinc ekhoyo kwingqolowa yengqolowa zilungile kwinkqubo yakho yemithambo namathambo.
Umthombo olungileyo we-Iron
Njengoko le rava ingumthombo olungileyo we-iron, inokuthintela i-anemia. Kwakhona, inyusa ukujikeleza kwegazi lakho.
Amantongomane
Unokongeza iintlobo ezahlukeneyo zamandongomane njengamandongomane omhlaba kunye namandongomane e-cashew kwi-upma. Oku kuyakuyenza ibe nencasa kwaye kunjalo, unokufumana izibonelelo zezempilo zee-buts nazo.
