Eminyakeni yamuva nje sibone ukuthi ukuba khona kwamakhekhe ezimbonini, ufulawa ocolisisiwe kanye noshukela kuthathe kanjani ekudleni kwethu. Ukubheja ekudleni kwemvelo, okuphilayo nokudla okwenziwe ekhaya kuzosenza sibe ngcono empilweni futhi kuzovuna ukusebenza kokuqeqeshwa kwethu. I-gofio iyi-superfood okufanele icatshangelwe ukuze uyethule ekudleni komsubathi wakho. Lapha sikutshela ukuthi kuyini nokuthi kusilethela ziphi izinzuzo.
Yini i-gofio?
Kungenzeka ukuthi bambalwa abazi ngobukhona be-gofio, ngaphandle uma ungomunye we Iziqhingi zaseCanary. Lapho, ukusetshenziswa kwalo fulawa obalulekile kwaqala phakathi kwabantu bomdabu, kwaba ucezu oluyisisekelo lokudla kwabo. I-gofio i ukudla okuhlanganisa ufulawa we-cereal othosiwe (imvamisa ukolweni noma unyaluthi) evamise ukudliwa nobisi, ezitsheni ezifana nezitshulu noma imihluzi, noma esetshenziswa ezinkwani nama-dessert.
Singasho ukuthi yi-a inhlanganisela kabhontshisi othosiwe namatshe, lapho sifaka khona usawoti omncane ukuze siwunike ukunambitheka.
Noma kunjalo ukubukeka kufana kakhulu nofulawa omhlophe, igqamisa umbala wayo ohlukile ophuzi nomnyama. Umbala uzohluka ngokuya ngokwakheka kwawo kanye nokusanhlamvu esikusebenzisa ukuwugazinga.
Ngokwesiko, i-gofio bekulokhu eyenziwe ngommbila noma/kanye nokolweni, kodwa okwamanje sithola izinhlobonhlobo eziningi ezihlanganisa okusanhlamvu okwengeziwe nemifino. Inqubo yokugaya nokuthosa okusanhlamvu iyona enikeza igama layo egameni gofio, okwenza kube umkhiqizo oncibilikayo ongu-100%. awekho ushukela owengeziwe, ama-preservatives noma imibala.
Izinzuzo zomsubathi
- Ucebile nge-fiber. I-Gofio iwukudla okuphelele okunokuqukethwe okuphezulu kwefayibha yokudla, okuyenza ibe inketho ekahle yokulawula ukuhamba kwamathumbu, nokugcina nokuthuthukisa impilo yokugaya ukudla. Ngaphezu kwalokho, kuzosisiza ukuthi sivimbele noma siqede ukuqunjelwa futhi silawule i-cholesterol ephezulu nama-triglycerides.
- Ikhonjiswe abanesifo sikashukela. Ifaneleka kakhulu kubantu abanesifo sikashukela njengoba ibambezela ukumuncwa kwama-carbohydrate alula. Okusho ukuthi, kungumkhiqizo wemvelo osiza ukulawula amazinga e-glucose, ukuvimbela ukukhuphuka kwe-insulin ephezulu.
- Igcina i-cholesterol yethu kude. Ngenxa yokuqukethwe kwayo kwe-omega 6 fatty acid, iwukudla okuphelele kwalabo abadinga ukwehlisa amazinga abo aphezulu e-cholesterol.
- Ukudla okunamafutha aphansi. Kuwucezu oluyisisekelo lokudla okunomsoco noma ngisho nezidlo ezifuna ukwehlisa isisindo. Njengoba umkhiqizo wemvelo, uqukethe izakhi eziningi ezibalulekile kanye nokuqukethwe kwamafutha amancane kakhulu.
- ecebile ngamavithamini. Ikakhulukazi, igqama kumavithamini B (B1, B2 no-B3), ngaphezu kwamavithamini C, A no-D. ecebile ngamaminerali njenge insimbii-calcium, i-magnesium, potaziyamui-sodium ne-zinc.
Ngingayithatha kanjani?
Kunezindlela ezahlukene zokwethula i-gofio ekudleni kwakho. Khetha leyo evumelana kangcono nendlela yakho yokuphila, njengoba ungase ungabi naso isikhathi esanele sokwenza isinkwa noma ikhekhe. Noma kunjalo, uma unesikhathi, zama ukwenza amaswidi futhi uzobona ukuthi aphuma amnandi kangakanani.
- I-powder gofio. Yengeze obisini noma esiphuzweni semifino ukuze uthole ukudla kwasekuseni futhi ukuhlanganise nezimpushana zamaprotheni. Ngokwandisa ukusetshenziswa kwama-carbohydrate agayiwe kancane, kuzoba kuhle kuwe ukuthi uthathe ngaphambi kokuzivocavoca isikhathi eside noma njengendlela yokululama ngemuva kokuzivocavoca okukhulu.
Ungakwazi ngisho nokuyithatha njengokungathi impushana yesinamoni, uyifafaze phezu kwezingcezu zezithelo noma iyogathi. - I-gofio ehlanganisiwe. Ungayixuba namafutha omnqumo amsulwa kanye nephaneli ukuze uyiguqule ibe ibhomu lamandla okulula ukulihlanganisa. Kuyiqiniso ukuthi le recipe iqukethe i-caloric ephezulu, ngakho-ke ilungele abagijimi abathola amazinga okushisa aphansi (abahlukahlukene, aba-triathletes, abagijimi be-trail noma abagijimi be-ultra-distance ezintabeni, abashushuluza, njll.).
- I-Gofio ngezingxube ezikhethekile. Ungayithatha ixutshwe nama-alimondi, omisiwe noma uju. Uzoyiguqula ibe ukudla okunokuqukethwe okuphezulu kwama-carbohydrate kanye namazinga ahlukene okulinganisa.
- I-Gofio ne-honey paste. Uma ungomunye walabo abasebenzisa ijeli yamandla, nge-gofio ungenza eyenzelwe ekhaya eguqulelwe kokuthandayo. Ungangeza usawoti wamaminerali, ama-protein powders, whey protein, soy lecithin, njll. Yenza amabhola amancane noma imigoqo ukuyihambisa ngendlela enethezeke kakhulu.
Kungenzeka ukuthi ucabanga ukuthi edolobheni lakho abathengisi i-gofio ngoba siphawule ukuthi iwumkhiqizo ojwayelekile waseCanary Islands, awulungile! Kukhona ama-hypermarket (i-Alcampo, i-Corte Inglés, i-Carrefour) asebenza ngayo futhi ayithengise ngefomethi kafulawa, nakuba kungenzeka futhi ukuthi uzoyithola ku-herbalist noma esitolo sokudla kwemvelo.
Kuyiqiniso ukuthi kukhona ama-protein bars aqukethe lokhu kudla okunamandla, kodwa sizohlala sincoma ukuthi ukubheja okwenziwe ekhaya ukuze ulawule ukuthi yini engena emzimbeni wakho.