Kwiminyaka yakutshanje siye sabona indlela ubukho bama-pastries emizi-mveliso, umgubo ocoliweyo kunye neswekile ekuthathele kuwo ukutya kwethu. Ukubheja kwindalo, ukutya okuphilayo kunye nokwasekhaya kuya kusenza sibe ngcono kwimpilo kwaye kuya kuthanda ukusebenza koqeqesho lwethu. I-gofio yi-superfood ekufuneka uyithathele ingqalelo ukwazisa kwisidlo sakho somdlali. Apha sikuxelela ukuba yintoni kwaye yintoni inzuzo esizisela yona.
Yintoni gofio?
Kungenzeka ukuba bambalwa abazi malunga nobukho be-gofio, ngaphandle kokuba ungomnye we IItary Islands. Kulapho ukusetyenziswa kwalo mgubo udityanisiweyo kwaqala phakathi kwabantu bomthonyama, yaba sisiqwenga esisisiseko sokutya kwabo. I gofio yi ukutya okuquka umgubo wecereal ogcadiweyo (idla ngokuba yingqolowa okanye i-millet) edla ngokutyiwa nobisi, kwizitya ezifana nesityu okanye imihluzi, okanye isetyenziswa kwizonka kunye nezimuncumuncu.
Sinokuthi ngu-a umxube weembotyi ezigcadiweyo namatye, apho songeza ityuwa encinci ukuze siyinike incasa.
Nangona kunjalo imbonakalo ifana kakhulu nomgubo omhlophe, iqaqambisa umbala wayo owahlukileyo omthubi nomnyama. Umbala uya kuhluka ngokuxhomekeke ekubunjweni kwayo kunye neenkozo esizisebenzisayo ukuyitshisa.
Ngokwesiko, i-gofio iye yaba yenziwe ngombona okanye/kunye nengqolowa, kodwa okwangoku sifumana iindidi ezininzi ezibandakanya iisiriyeli ezininzi kunye nemifuno. Inkqubo yokugaya kunye nokuthotywa kwe-cereal yiyo enika igama layo kwigama gofio, ukuyenza imveliso enyibilikayo eyi-100%. akukho ziswekile zongeziweyo, izigcini okanye imibala.
Iinzuzo kwimbaleki
- Isityebi kwifayibha. I-Gofio kukutya okupheleleyo okunomxholo ophezulu wefayibha yokutya, okwenza kube yindlela efanelekileyo yokulawula ukuhamba kwamathumbu, kunye nokugcina nokuphucula impilo yokugaya. Ukongeza, kuya kusinceda ukuthintela okanye ukuphelisa ukuqunjelwa kunye nokulawula i-cholesterol ephezulu kunye ne-triglycerides.
- Iboniswe kubantu abanesifo seswekile. Ifanelekile kakhulu kubantu abanesifo seswekile njengoko inciphisa ukufunxa kwe-carbohydrates elula. Oko kukuthi, yimveliso yendalo enceda ukulawula amanqanaba e-glucose, ukukhusela i-insulin spikes ephezulu.
- Igcina i-cholesterol yethu kude. Enkosi kumxholo wayo we-omega 6 fatty acid, kukutya okugqibeleleyo kwabo bafuna ukunciphisa amanqanaba aphezulu e-cholesterol.
- Kukutya okunamafutha aphantsi. Sisiqwenga esisisiseko sokutya okunesondlo okanye kwizidlo ezifuna ukunciphisa umzimba. Ukuba yimveliso yendalo, iqulethe izondlo ezininzi ezibalulekileyo kunye nomxholo omncinci wamanqatha.
- zizityebi kwiivithamini. Ngokuyintloko, imele iivithamini B (B1, B2 kunye ne-B3), ukongeza kwiivithamini C, A kunye noD. Kwakhona. zizityebi kwiiminerali njenge intsimbii-calcium, i-magnesium, potaziyamu, i-sodium kunye ne-zinc.
Ndingayithatha njani?
Kukho iindlela ezahlukeneyo zokwazisa i-gofio kwisidlo sakho. Khetha eyona iyifaneleyo indlela ophila ngayo, ekubeni usenokungabi nalo ixesha laneleyo lokwenza isonka okanye ikeyiki. Nangona kunjalo, ukuba unexesha, zama ukwenza iilekese kwaye uya kubona ukuba ziphuma kamnandi kangakanani.
- Umgubo gofio. Yongeza ebisini okanye kwisiselo semifuno kwisidlo sakusasa kwaye usidibanise nomgubo wakho weprotein. Ngokwandisa ukusetyenziswa okucothayo kweekhabhohayidrethi zokulinganisa, iya kuba yinto efanelekileyo kuwe ukuba uthathe ngaphambi kokuzilolonga ixesha elide okanye njengendlela yokubuyisela emva kokuzilolonga ngamandla.
Unokuyithatha ngokungathi ngumgubo wesinamoni, uyifefe kwiziqwenga zeziqhamo okanye iyogathi. - I-gofio edibeneyo. Ungayixuba neoyile ye-olive enyulu kunye nepanela ukuyijika ibe yibhombu yamandla ekulula ukuyenza. Kuyinyani ukuba le recipe iqulethe umxholo ophezulu wekhalori, ngoko ifanelekile kubadlali abafumana amaqondo okushisa aphantsi (abahlukeneyo, i-triathletes, i-trail runners okanye i-ultra-distance runners in the mountains, skiers, njl.).
- IGofio kwimixube ekhethekileyo. Ungayithabatha ixutywe neealmond, iirasentyisi okanye ubusi. Uya kuyijika ibe kukutya okunomxholo ophezulu we-carbohydrate kunye namazinga ahlukeneyo okulinganisa.
- I-Gofio kunye ne-honey paste. Ukuba ungomnye wabo batya ijeli yamandla, ngegofio unokwenza eyenzelwe ekhaya elungelelaniswe nezinto ozithandayo. Ungongeza iityuwa zeminerali, iiprotheyini zepowder, iprotein ye-whey, i-soy lecithin, njl. Yenza iibhola ezincinci okanye imivalo ukuyihambisa ngeyona ndlela ikhululekile.
Kungenzeka ukuba ucinga ukuba kwisixeko sakho abathengisi i-gofio kuba siye saphawula ukuba yimveliso eqhelekileyo yeZiqithi zaseCanary, awulunganga! Kukho ii-hypermarkets (i-Alcampo, i-Corte Inglés, i-Carrefour) esebenza ngayo kwaye ithengise ngefomathi yomgubo, nangona kunokwenzeka ukuba uyifumane kwi-herbalist okanye ivenkile yokutya okuphilayo.
Kuyinyani ukuba kukho imivalo yeprotheyini equlethe le superfood, kodwa siya kuhlala sicebisa ukuba ubheje eyenziwe yasekhaya ukulawula oko kungena emzimbeni wakho.