Iingqolowa zokutya kwasekuseni, iziphene

Okokuqala, siza kuxubusha nawe kwelinye icala kwicala lokutya kwasekuseni emzimbeni womntu. Ngaba kucingwa ukuba ukutya kwasekuseni kukutya okunempilo ngokwenene? Zonke izitya zokutya kwasekuseni ziyimithombo enamandla kakhulu. Ukongeza kwi-carbohydrates, nazo ziqulethe amaminerali kunye namavithamini, ingakumbi umxholo ophezulu wentsimbi kuwo.

Ukuba kunokwenzeka, zama ukuyeka ukusetyenziswa kweemveliso kwishukela. Kubalulekile ukuba ufunde ngokucacileyo kwaye abantwana bakho bafeze ukutya okutya kwasekuseni. Kuya kuba ngcono ukuba ungeze idibanisa yezithelo zomvini kunye neziqhamo ezintsha.

Kwezinye iintlobo zokutya okudliwayo kwasekuseni, eziphekwe, umxholo wetyuwa udlula amaxesha amaninzi amaziko asemiselweyo.
Izikhumbuzo ezivela kwii-grains ezingatshitshisiyo okanye i-muesli ziyimithombo ephezulu kakhulu yefiber, kodwa ungalibali ukuba kukho izidlo zokutya ezicutshulweyo apho umxholo wefayibha ungabikho. Kwaye ukusetyenziswa kweentlobo zokutya okutya kwasekuseni, kungekuphela nje ukuba awuyi kuzisa nayiphi na inzuzo, kwaye mhlawumbi leyo iya kuba nefuthe elibi kwimpilo yakho.

Iiproridges ezilungileyo, ezingenakukufumana ngokuqinisekileyo ukuba unceda umzimba wakho kwi-grains epheleleyo, i-pearl ibhali, i-buckwheat, i-oat-flakes. Ukungabikho - irayisi yokudla, ngaphandle kwe-starch kuwo, akukho nto ayikho. Yaye ukuba uhlabe irayisi ibe ngumgubo uze uyome, oko kuya kuchaphazela ukuthunyelwa kwamafutha okungaphezulu kwerhasi.
Kungcono ukutya ingqolowa elula okanye i-oat flakes yokutya kwasekuseni. Kwi-porridge ungongeza, ukuba kunyanzelekile, amajikijolo enkathi okanye i-apple etywebileyo, eya kwenza isitya kwaye sihle kwaye sihle.

Iimpazamo zokutya kwasekuseni?
Uninzi oluninzi ityuwa, iswekile kunye neoli kunokutya okutya kwasekuseni kwiinkampani eziyaziwayo njengeNestle noKellogs.
Imibutho yophando yabathengi eBrithani ifanisa okuqulathwe kwiikratshi ezilikhulu zeesinkwa zokutya kwasekuseni, ezithandwa kakhulu kweli lizwe. Ngenxa yoko, kwafunyanwa ukuba iintlobo ezingama-85 ziqulethe isamba esikhulu seshukela, kwiintlobo ezingama-40 kwakukho umnxeba ogqithiseleyo, kwaye ngo-9 kwakukho amaninzi amanqatha.

Zininzi zale mihla yokutya zazijoliswe kubantwana. Kwakhona, uphando lubonisa ukuba kuma-13 ama-grade, i-oyileji ye-oyileji okanye i-mafutha iyasetyenziswa. Ukutya okuqulethe i-hydrogenated oil okanye i-oyile kuyimithombo yamatye azalisiweyo, aphakamisa amazinga e-cholesterol yegazi, okwandisa ingozi yesifo senhliziyo.

Iingcali zenzululwazi nazo zafumanisa ukuba kwi-bar yokudla kwasekuseni, ukuphakama kwamafutha amaninzi kunye neempawu ezilishumi elinanye ezivivinywe zanikezela i-fiber engaphantsi kunye namandla kunokutya kwasekuseni.
Kwintlalo yethu, kukho uluvo lokuba ukutya okutya kwasekuseni ngumgangatho wokutya okunempilo. Kodwa, ngelishwa, isifundo esinjalo sibonisa okuchaseneyo. Inyani kukuba abavelisi abakhulu bokulungele ukutya i-breakfasts bongeza inani elityuwa kunye noshukela, amaxesha amaninzi adlula kwiimimiselo ezisemgangathweni kwaye, ngokuqinisekileyo, zichaphazela kakubi umzimba wethu.

Uluhlu lwemigangatho yokutya yokutya kwasekuseni:
- ininzi iswekile - nge-100 amagremu yemveliso / i-10 amagremu eswekile;
ityuwa eninzi - nganye i-100 gram yemveliso / 1.25 iitram eetyuwa;
- amaninzi amanqatha - nganye i-100 grams yemveliso / i-20 grams yeenqatha;


Kufuneka ukuba ukhethe ukutya okutya kwasekuseni, okucetyiswa ngamavithamini. Ukulungela ukutya okutyebileyo, kulungiswe iivithamini - umthombo ongcono kakhulu we-vitamin B12 kunye nee-carbohydrates eziyinkimbinkimbi, apho umzimba ugcinwa khona usuku lonke ngamandla. Kodwa kuyimfuneko ukujonga iilebula kwiibhokisi, kuba ezinye iimveliso zeesinkwa zesidlo sakusasa zininzi iswekile kunye netyuwa, njengoko kuchazwe ngentla.