Emva koko, ziyimithombo yefiber, iivithamini, amaminerali, ii-amino acid eziyimfuneko kunye ne-carbohydrate eziyinkimbinkimbi, ezitsalwa ngokukhawuleza kwaye zisinceda sihlale sivakalelwa ixesha elide. Kodwa i-oatmeal, i-buckwheat okanye i-semolina iphariji, into eyaziwa ngayo ukususela ebuntwaneni, kunzima ukuhendwa: kubonakala ngathi akuqhelekanga, "kungathandeki" kuthi. Mhlawumbi, kubandakanyeka, ngoko ke, ukutya okusanhlamvu kunye nemifuno ekudleni kwethu kuthatha indawo engafanelekanga. Ngomda omkhulu ovela kwezinye iinqununu kwisitya sethu, izityalo ezimbini kuphela - ilayisi kunye nengqolowa. Kule meko, ngokuqhelekileyo kuhlanjululwe, iimveliso ezicocisiweyo: irayisi yomhlaba, isonka esimhlophe, i-corn corn, eyenziwayo. Kuzo, xa kuthelekiswa neentlobo ezipheleleyo, kukho i-fiber encinane (i-fiber diet), iivithamini kunye ne-microelements, ezenza ukuba ukutya kube luncedo. Ngaloo ndlela, kwiingqolowa ezingenakunyuswa, kuxhomekeke kwiintlobo ezahlukeneyo, ukuya kwi-13.5% yefayibhile iqulethe, kodwa ngomgubo wengqolowa - kuphela i-fraction yepesenti. Ngaphandle kwefayibha yokutya, umsebenzi oqhelekileyo we-colon awukwazi ukuba ungasusi nje kuphela izinto ezicutshungulwayo emzimbeni, kodwa uphinde uxanduva lokugcina umzimba wethu: malunga nama-70% amajoni omzimba afakwe kwi-mucosa yayo. Ukutya okwaneleyo kwe-fiber kunciphisa umngcipheko wokwakha umdlavuza wekolon kwaye unceda ukugcina ii-cholesterol eziqhelekileyo. Kuthiwani ukuba uzama iimveliso ezintsha, ngelixa sincinane okanye singaqhelekanga kwaye asikazanga ukusizala? Entsha, eqinisweni, ingaqwalaselwa kuphela ngokwemimiselo: oku akusiyo isiqhamo sokuzalisa, kodwa esiyaziwa ngamashumi amabini okusanhlamvu kunye nemifuno. Zifumaneka kwiivenkile zokutya eziphilayo okanye kumasebe akhethekileyo evenkile yokutya kwivenkile ezinkulu. Kwaye oku kulufanele ukuchitha ixesha lokukhangela.
Ibhali
I-hareyi ukunambitha ayihambisani ncamnye ukwenzela ukuba inkampani ibe malunga naluphi na umkhiqizo - kunye nosawoti, kunye nomuncu, kunye nohlobo olumnandi lwesithelo esomileyo. Ibhali yenziwa ngebhali (oku kutyunjwe, i-hareyi engabonakaliyo): ityebile kwi-fiber kwaye ibaluleke kakhulu kunokuba i-pearl ibhali ye-pearl eyaziwayo. Kusetyenziswa ngokubanzi
Spulta
I-spelled ibizwa eYurophu, e-US ithengiswa phantsi kwegama elithi "kamut", kwaye eRussia kukho i-analogue-polba. Zonke ezi ntlobo zengqolowa zinomlando omdala: zazikhulile kwiYiputa yamandulo, iBhabhiloni, i-Kievan Rus. Namhlanje iipelisi zifumana ukuthandwa: iqukethe iphrotheni eninzi kuneengqolowa eziqhelekileyo, kunye nezinye izityela (umz. Selenium). Inzuzo ekhethekileyo: kwi-spelse ininzi ewusizo onamafutha angatshatkiweyo, kwaye i-gluten yayo, ebonakalayo eyahlukileyo kwiyo ngqolowa esiyazi ngayo, isisityebi kwiimino ezifunekayo. Ukongeza, i-spelta ngumthombo ophezulu kakhulu we-magnesium.
Iilenti ezibomvu
Le nto ayilona iindidi ezikhethekileyo, kodwa i-lentils ecolileyo kwaye ihlanjululwe: obomvu inomxholo wayo, ungenayo igobolondo yangaphandle. I-taste is not as bright as that's green (nge-shell), kodwa ikulungiselelwe ngokukhawuleza: kwi-1 emizuzu emihlanu yokupheka, i-lentils ebomvu iphenduka amazambane ahlambulukileyo. Kusetyenziswa kakuhle kwimifuno yemifuno kunye neesobho ezongezelelweyo ezibalulekileyo zonongo - i-curry, i-cumin, i-cardamom kunye nepelepele. Inzuzo ekhethekileyo: i-lentils ebomvu ichongiwe kakuhle, ngaphandle kwendawo yokugcina iprotheni kunye nefiber, kodwa ibhalley inhle kwiladidi kunye namakhukhamba kunye nenyama yokutya ... okanye nje nje ngomtya wesitya kunye netyuwa kunye neoli yeoli. Omnye umququzo kulabo abaxhamla kwi-gluten (gluten), eyingqolowa: ibhalley iqulethe le protein. Inzuzo ekhethekileyo: i-hareyi inotye kwiivithamini PP kunye neB, i-magnesium ne-selenium.
ICinoa
Ngesinye isikhathi kwakuyimveliso eyintandokazi ye-Incas. Isichazi sesityalo se-botanical sichaza ukuba akusiyo i-cereal, kodwa imifuno. Amanqana ayo athile afana nezolimo - kwaye alungiselelwe ngendlela efanayo. Emva kwemizuzu eyi-15 yokupheka, ziba zibala-ke ke, lixesha lokususa isitya ekutsheni. Ngaphambi kokupheka, ungayomisa ifilimu epanini: oku kuya kuphucula intlekisa kwaye kuyinike inqaku le nut nut. I-Kinoa ilungele ukusetyenziswa kwi-salads, kodwa kukulungele ukunambitha i-solo, ukongeza i-spice ukunambitha. Inzuzo ekhethekileyo: i-kinoa iqukethe iiprotheyini ezininzi, i-magnesium, i-vithamini B.
IiSoybe
Ama-soybean ngokuqhelekileyo avela kwiiplati kuphela emva kokucubungula ixesha elide: livutshiwe (elishiyiweyo ukuvumba), kunye ne-tofu, i-soy sauce, i-pasta okanye "inyama" eyenziwa "kubisi" obangela ukuba "ubisi". Ama-soybean ama-raw awakulungele ixesha elide (kuphela ukuhamba ngaphambi kokupheka kuthatha iiyure ezisibhozo) kwaye ugaye ngokukhawuleza. Kodwa ukuba uyabapheka njengeembotyi ezivuthiweyo (emva koko konke, i-soy iyisityalo se-legume), ke abayi kulahlekelwa yiyo yonke into, kungekhona kwintetho, okanye ayikho. Ukukhawulezisa ngokukhawuleza inkqubo, emva kokuthunga, gazinga ubhontshisi kwi-ok kunye nemifuno. Ngaphandle kwesoyibe, unokwenza isobho, u-pates, kwaye ukuba uthatha inamba ebhontshisiweyo, unako ukuwucoca ngegalikhi kwaye udibanise nemifuno kunye nevenkile zaselwandle. Inzuzo ekhethekileyo: i-soy, inkokheli phakathi kwamagqabi kunye neengqolowa zeprotheni, iyona nto ibaluleke kakhulu kubalimi kunye nabo bonke abo abafuni ukusebenzisa kakubi iiprotheni zezilwanyana.
Amaranth
Le mifuno yayisisityalo esona siyinhloko sama-Aztec, kwaye ngoku, emva kweeminyaka emininzi yokuthobela, ibuyela ekudleni kwamhlanje. Imbewu ye-amaranth egolide efanelekileyo, enomsoco ococekileyo, kufuneka iphekwe malunga nemizuzu engamashumi amane, emva koko i-porridge iyafana ne-polenta ngokuvumelana. Unokugaya ingqolowa emgqumeni womgubo uze uyisebenzise i-pancakes, okanye unokwenza i-popcorn kubo usebenzisa iteknoloji efanayo njengengqolowa. Inzuzo ekhethekileyo: I-Amaranth inotye kwiiminic acid ezinobungakanani kwiprotheni, i-magnesium kunye ne-vitamin E (yayo e-amaranth ifana neoli yeoli). Nangona kunjalo, ayiqukethe i-gluten, ngezinye izihlandlo ebangela ukukhupha.