Umonakalo kunye nenzuzo yokutya kwasekuseni ngokukhawuleza kokutya

Ekubeni kuthengiswa kuthengiswa kwiitrhefu zevenkile ngokutsha, ukutya okutya kwasekuseni okuninzi kunye nokweyisa ngokuzithemba indawo yeemakethe, kunye nokuphumelela kubathengi. Ukupapasha kufaka isikhundla kubo njengemveliso yendalo yonke, efanelekileyo ngokufanelekileyo kubantwana nakubantu abadala. Kodwa ingumzekelo ogqithisileyo umzekelo wonyango odibeneyo ohlangabezana nento yokwenene? Iyintoni ingozi kunye nenzuzo yokutya kwasekuseni okukhawulezayo, okuthandwa kakhulu namhlanje, kwaye senza njani okulungileyo?

Iingqolowa zeblokufuzo zimela umveliso owenziwe ngokuzenzekelayo wokutya ongafuneki nayiphi na inkqubo yokucoca. Zenziwe kwiinkcubeko ezahlukeneyo zokutya, kodwa ezidume kakhulu phakathi kwexesha lokutya lokutya ngokukhawuleza zichanekileyo. Ezi zikhefu ziyanondlo kwaye zinomdla omnandi, ngelixa zingadliwa nantoni na-ngobisi, i-kefir, itiye, ikhofi, i-compote, i-juice yeziqhamo, i-ayisikrimu. Unokuzidla kungekhona nje kuphela isidlo sasekuseni, kodwa kunye ne-dessert okanye i-snack.

Phakathi kwentsapho yokutya okutya kwasekuseni, ii-flakes kunye ne-muesli ziqhelekileyo, kwaye iintandokazi zabantwana zineendandatho ezahlukeneyo, ibhola kunye ne-asterisks.

I-Muesli kaninzi iqukethe i-oat flakes, umxube weentongwane kunye nazo zonke iintlobo zezithelo ezomileyo kwiintlobo ezahlukeneyo. Ukongeza kule nto, ibhanti isetyenziswe njengemveliso enyanzelisayo, ukusetyenziswa kwefuthe elichaphazelekayo elichaphazela umetabolism nomsebenzi wamathumbu.

Ukubonakalisa i- groats yengqolowa ekusebenziseni i- hydrothermal processing, emva kokuhamba ngokukhawuleza nokugcoba, ukufumana ingqolowa. Ukufumana isondlo kunye nokuphucula ama-flavour, abavelisi bongeza ubusi, i-cocoa, i-nut crumb kunye nezinye izithako ezifanayo. Ekuvelweni kwamanani e-air, i-corn groats "iyavuvukala", kwaye ingadyiwanga. Ngenxa yale nqatha iqulethwe kwiiflegi, kunye noshukela kwimveliso yomoya, kunye nama-20-50 ekhulwini.

Oogqirha bayavuma ukuba ukutya okutya kwasekuseni kuyakuncedo, kodwa bayaphikisana nokugqwetha kwesi sizathu. Zinesizathu esithile sokuba. Kwiindawo zokuphumla ezomileyo zonke iinkozo ziphantsi komgubo kwaye zenziwe unyango, kwaye oku kunciphisa kakhulu umgangatho we-fiber efanelekileyo, amaminerali, amavithamini kunye namafutha. Ukongezelela, ukususela kwiingqolowa eziqingqiweyo ziqala ukuzinzisa ezinye i-carbohydrates, kwaye oku kunokwandisa ukubunjwa kweentlawulo eziphantsi kwamanqatha. Eyona nto ijika kakhulu ibe ngamafutha yileta yokutya kwasekuseni evela kukutya okusanhlamvu, ilayisi kunye nomgubo wengqolowa. Umvakalelo wokuxhatshazwa ngexesha elifanayo ukusuka kuloo mveliso ephezulu-khalori idlula ngokukhawuleza, njengoko ukwanda kweswekile egazini kubangele ukukhululwa kwe-insulin, okubangela ukuba umntu abe nelambile.

Phantse zonke izidlo zokutya okuzila ukudla ziqulethe izithako zeshukela, kunye namafutha, ngamanye amaxesha. Ngokomzekelo, ezinye iimveliso ezidumiweyo zokutya ezidliwayo ziqulethwe ekubunjweni kwazo ukusuka kwi-37 ukuya kuma-46 ekhulwini kweshukela. Ngaloo ndlela, kwidlo sasekuseni yendabuko, elungiselelwe ukusuka kuma-gram angu-30 ama-flakes kunye nama-125 amagremu ebisi kunye neepesenti eziphantsi zeoli, malunga ne-11-20 gram yeshukela iqulethwe. Ngako oko, oogqirha abacebisi ukuphuza ukutya okutya kwasekuseni kubantwana, ekubeni i-sugar glaze kwiiflegi, ezinokuthi zikhokelela kuzo, zingakhokelela ekuphuhliseni i-caries, kwaye idayi esetyenziselwa ukwenza izibhakabhaka ingabangela ukubola.

Izidlo ezininzi zokutya ziqulethe izondlo zondlo kunye nesalathiso esaziwayo se-E (i-agent ephazamisayo, abalawuli be-acidity). Kweminye kukho i-flavour ehlukeneyo, kwaye, nangona efana neyendalo, kodwa inokwenziwa kohlobo. Ukongezwa kwamavithamini kuthethwa ngokuba ngumbuzo, kuba abantu baninzi banokungabaza ukuba luncedo lwe-multivitamins kwizinto eziphilayo ngenxa yemvelaphi yazo ngqo.

Ikhethelo elifanelekileyo, ngokweengcali ezidumile, kuya kuba kusetyenzisweni kwexesha lokutya elomileyo phakathi kokutya okuphambili, kwaye kusasa kungcono ukupheka ingqolowa yakho evamile okanye i-oat flakes. Emva koko izibonelelo zekusasa ziza kubonakala, kuba ziya kuba ngumthombo onamandla, kuba kuzo i-carbohydrates ziyahlula kwi-glucose, kwaye yondla ingqondo kunye nomzimba wonke, inceda ekuphuculeni imemori kunye nokugxininiswa kwengqalelo.

Ixabiso eliphezulu kakhulu lezondlo liphunyezwe ngokusetyenziswa kweentsuku zokutya ezinomileyo kunye nemveliso yobisi kunye nobisi obumuncu kunye neepesenti ezisezantsi zeoli, kunye nejusi kunceda ukulungisa ukungabi nakwi-vitamin C. Ukuze ufumane inzuzo ephezulu kwizityalo zokutya kwasekuseni, kufuneka uphuze lonke ubisi abawuthululayo. Oku kuchazwa yinyaniso yokuba iivithamini ezivela kwiinkqutyana kwinkqubo yokuvelisa yazo "zifuthwa" phezu komhlaba, ngoko xa ubongeza ubisi kubo, inxalenye yezinto ezinokubangela ukuba umzimba uphuhlise uze uhlale phantsi kweplate. Kukhethwa ngakumbi ukuyeka amehlo akho kwiiflegi ngaphandle kwentshukela, kwaye ngexesha lokulungiselela zongeza iziqhamo ezintsha, amajikijolo okanye amaqabileyo.