Umfanekiso: Shutterstock
Umntu utyeba njani? Kungenxa yokuba umntu usebenzisa amandla amaninzi (iikhalori) kunokuba umntu atshise. Ngoko sizifumana njani iikhalori zethu phantsi kolawulo? Ekuphela kwento efunekayo kukusetyenziswa ngononophelo kokutya, ukugcina engqondweni izibonelelo zako zempilo kunye nendlela ohlangabezana ngayo neemfuno zomzimba wakho. I-Carbs, edla ngokubizwa ngokuba yimpilo, i-akhawunti ye-macronutrient ebalulekileyo, kunye nokungonelanga kokutya kwesi sondlo kunokukhokelela kwiinkxalabo zempilo ezifana nokuqhina, ukuphefumla kakubi, kunye nokudinwa. Ukutya okunesondlo akuthethi ukuluphepha uhlobo oluthile lokutya; endaweni yoko konke malunga nokufumana loo bhalansi apho ufumana zonke izondlo ezifanelekileyo ezifunekayo kumzimba wakho.
Umfanekiso: Shutterstock
Ukutya okunempilo linyathelo lokuqala elibhekiselele ekunciphiseni ubunzima ngendlela esempilweni kwaye ezi nkozo zinceda ekwehliseni ukudumba kwamathumbu kunye ne-micronutrients ekhoyo yenza umsebenzi womzimba usebenze kakuhle. Sonke siyakuthanda ukutya ukutya okumnandi kulwimi lwethu kodwa i-taste buds kunye nokubunjwa komzimba akukwazi ukuhamba ngesandla xa sinikezela kwizidlo zethu zokukhohlisa, iikhalori ezininzi esizifumanayo endaweni yokutshisa. U-Archana S, umcebisi wezondlo kunye ne-dietician, izibhedlele zoMama, i-Bangalore, wabelane ngezinye zeenkozo eziqhelekileyo ezinxulumene nokulahlekelwa kwesisindo kunye nayo yonke into oyifunayo ukuba uyazi malunga nabo:
Nye. Oats Atta
Mbini. Yeast Atta
3. Jowar Atta
Isine. Yeyiphi i-Atta Engcono: Ukuqukumbela
Oats Atta
Le yindlela esempilweni yokuya kuye nabani na ozimiseleyo ekugcineni ukutya okunesondlo. Amawakawaka abantu kwihlabathi liphela banomdla wokunciphisa umzimba, ukunciphisa umzimba kunye nokulungela ukukhetha i-oats. Umgubo we-oats utyebile kwiicarbohydrates ezithatha indawo yomgubo wexabiso eliphantsi onjengomgubo wealmond okanye wequinoa. Iyanciphisa amanqanaba e-cholesterol emzimbeni wethu kwaye inceda kakhulu ekugcineni intliziyo esempilweni. Umgubo we-oats wenza ukuba umntu agcwale ngokugcina isisu sihluthi ngaloo ndlela unqanda ezo ntlungu zokulamba phakathi kwemini ukwenza kube kuhle ekulahlekeni kobunzima. I-oats inokutyiwa njengeenkozo ngokunjalo kwaye isangqinwa ukuba isempilweni kwaye inezondlo kwaye iluncedo olukhulu ekulahlekeni kobunzima. Eyona ndlela ilula kwaye ilula kakhulu yokutya i-oats kukubilisa emanzini. Ezona toppers ezingcono zeoats yiyogathi eneziqhamo ezitsha kunye namandongomane. Yiphephe ioats esele ilungele ukutyiwa evenkileni njengoko iqulethe iswekile eninzi kunye nezithinteli ezingayi kukunceda unciphise umzimba.
Ixabiso leSondlo:
100 grams oatmeal atta : malunga. 400 iikhalori; 13.3 grams protein
100 grams oats: malunga. 389 iikhalori; 8% amanzi; 16.9 grams protein
Yeast Atta
Umfanekiso: Shutterstock
IRagi yenye inkozo enxulunyaniswa ngokusondeleyo nokuncipha kobunzima. Oku kungenxa yokuba iragi ine-amino acid ebizwa ngokuba yi-tryphtophan ethomalalisa umdla womntu wokutya okukhokelela ekulahlekeni kobunzima ekugqibeleni. I-Ragi ikwangumthombo omkhulu wefiber enceda ukugaya okusebenzayo emzimbeni. Ezinye izibonelelo ezimbalwa zokutya iragi kukuba ayinagluten, ityebile kwivithamin C, iyayilawula icholesterol kwaye iyisinxilisi esihle sokulala. Ukunqongophala kokulala kukhokelela ekufumaneni ubunzima. IRagi inokutyiwa nasebusuku ikhuthaza ukuba umntu alale kakuhle oku kukhokelela ekuphumleni nasekunciphiseni umzimba. Enyanisweni, i-ragi ngumthombo omkhulu wentsimbi. Indlela elula yokutya i-ragi kukwenza i-ragi porridge elula kunye nomgubo we-ragi. Oku kumnandi kakhulu kwaye kunokonwatyelwa ngabantwana ngokunjalo. Ezinye iindlela zokusebenzisa ezithandwayo zii-ragi cookies, i-ragi idlis kunye ne-ragi rotis.
Ixabiso leSondlo:
119 grams umgubo weragi: Malunga. 455 iikhalori; 13 grams protein
Jowar Atta
Umfanekiso: Shutterstock
Ngawo onke amaxesha oye wasebenzisa umgubo wenjongo yonke kwaye ukhathazekile ngempilo yakho, umgubo wejowar uyimpendulo. Ityebile, ikrakra kancinci kwaye ine-fibrous in texture kwaye inokufumaneka rhoqo naphi na eIndiya. Umgubo weJowar utyebile kwifiber kunye neprotheyini kwaye ugcwele iiminerali kunye neevithamini. Ayinagluten kwaye ilunge kakhulu ukulawula isifo seswekile. Enye ikomityi yejowar iphantse ibe yi-22 grams yeprotheyini. Oku kukwanciphisa umdla wakho wokutya, nto leyo ekhokelela ekusetyenzisweni kancinci kokutya okungenampilo okanye okungenamsoco. Ezinye izitya ezithandwayo ezinokuthi zenziwe nge-jowar yi-jowar rotis, i-jowar-onion ubovu kwaye iiplas . Ezi zimnandi ngokupheleleyo kwaye zisempilweni ngokupheleleyo ukuba zisetyenziswe.
Ixabiso leSondlo:
100 grams jowar umgubo: 348 calories; 10.68 grams protein
Yeyiphi i-Atta Engcono: Ukuqukumbela
Konke oku kuthiwa akukho ngqolowa inokwenza nantoni na, ukuba ukusetyenziswa okuphakathi, ukutya okufanelekileyo kunye nokunciphisa ukutya okungenamsoco akuphunyezwanga kwindlela yokuphila! Isondlo esisempilweni kunye nezinye iindlela zokutya aziyomfuneko kwaye ziyadika, njengoko zisitsho. Xa ulungiswa kwaye udityaniswe nezithako ezifanelekileyo ezi zidlo zinokuba mnandi ngokupheleleyo kwaye zonwabele kunye nezibonelelo ezongezelelweyo. Ukunciphisa umzimba akunakuze kube nzima xa uqonda indlela umzimba wakho osebenza ngayo kunye nokuba zingakanani iikhalori ozifunayo ukuze usebenze ngokufanelekileyo yonke imihla. Ukugcina ukujonga ngokuthatha kwakho konke okufunekayo ukunciphisa umzimba.
Nangona kunjalo, i-oats kunye nomgubo wejowar zikhethwa ngaphezu kweragi njengoko zinefayibha ephantse ibe yi-10% ekwenza uzive ugcwele. Inkonzo enye yejowar ingaphezulu kwe-12 grams yefiber yokutya (phantse i-48 pesenti yemihla ngemihla ecetyiswayo). Ukulahleka kwesisindo ngokubanzi akuyona into eyenzekayo ngobusuku. Yinkqubo ehamba ngokuthe ngcembe ethatha ixesha kunye nomgudu kunye nokutya okunokulinganisela ukubona iziphumo ezibonakalayo.
Kwakhona Funda: Ukutya ekungafanelanga Ukutye Phambi Kokulala
