Ukudlula endaweni yesinkwa kuyahlanya. Kunezinketho eziningi, phakathi kohlobo olumhlophe, ukolweni, i-multigrain, ebalulekile, i-100% ebalulekile, isinkwa sokusanhlamvu esihlumayo, ukolweni onoju, njll. Yingakho ukwazi ukuthi yiziphi izinhlamvu eziphelele kuyinkimbinkimbi.
Uma uke wazizwa ukhohliswe isinkwa, sifuna ukukusiza ngesiqondiso esilula sokunquma ukuthi ungayikhetha kanjani imikhiqizo engcono kakhulu yokusanhlamvu.
Yiziphi izinhlamvu eziphelele ezingcono kakhulu?
Ukudla okuphelele kunezinzuzo eziningi. Indikimba enkulu yocwaningo ikhombisa ukuthi izinto ezibalulekile zihlobene anciphisa ubungozi bohlobo 2 lwesifo sikashukela, unhlangothi, isifo senhliziyo, nomdlavuza we-coronary, ngenkathi isekela ukuphathwa kwesisindo nokuthuthukisa ukuvuvukala okungapheli.
Ngeshwa, abaningi bethu bakude nokuhlangana ne-RDA. Isilinganiso esingamaphesenti angu-42 wawo wonke ama-calories ethu avela kumacarbohydrate ekhwalithi ephansi, okuhlanganisa okusanhlamvu okucolisisiwe njengesinkwa esimhlophe, ama-crackers, nezimpahla ezibhakiwe.
Ukudla kuthathwa ngokuthi "kuphelele" lapho okusanhlamvu kukhona kulo lonke uhlobo noma kugaywe kube ufulawa kuyilapho kugcinwe zonke izingxenye zembewu, kuhlanganise ne-bran, igciwane, kanye ne-endosperm. Ungathembela kulokhu kudla okulandelayo ukuthi kube okusanhlamvu okuphelele:
- Ibhali
- Irayisi elinsundu
- Buckwheat
- Isi-Bulgur
- Ndodana
- Oatmeal
- Pop Pop
- Isinkwa sikakolweni esiphelele
- I-pasta kakolweni
- ama-crackers kakolweni
Indlela yokukhetha imikhiqizo enezinhlamvu eziphelele?
Olunye ucwaningo lwathola ukuthi abathengi banenkinga yokwehlukanisa amagama afana nalawa:
- "Multigreal"
- "Kwenziwe ngezinhlamvu eziphelele"
- "Ukolweni noju"
- "12 izinhlamvu"
Lezi zimangalo zokumaketha phambi kwamaphakheji emikhiqizo eminingi yokudla zenze kwaba nzima kubathengi ukuchaza izithako. Ngakho-ke, sikunikeza izinyathelo okufanele uzilandele ukuze ukhethe umkhiqizo ongcono kakhulu:
Ibhasica wonke okusanhlamvu isitembu on the isitsha: Kunezinhlobo ezintathu zezitembu zokusanhlamvu ezingatholakala emikhiqizweni yokusanhlamvu: isitembu esingu-100%, isitembu esingu-50% +, nesigxivizo esiyisisekelo. Izitembu ezingu-100% no-50% + ziyizinketho zakho ezinempilo kakhulu.
Isitembu esiyisisekelo sisho ukuthi kukhona okungenani uhhafu wokuphakelwa okusanhlamvu okuphelele, kodwa kungase kube nezinhlamvu ezicwengiwe eziningi kunezinhlamvu eziphelele. Futhi, akuyona yonke imikhiqizo yokusanhlamvu ethwala uphawu, ngakho-ke ungachithi umkhiqizo ongavaliwe ngaphandle kokwenza ucwaningo olwengeziwe.
Mira ohlwini lwezithako igama elithi "lonke": Amagama anjengokuthi "ufulawa ocebile," "ufulawa kakolweni," "ibran," "igciwane likakolweni," nelithi "multigrain" awabhekiseli ezinhlamvu. Igama elithi "okuphelele" kufanele libe phambi kokusanhlamvu ukuqinisekisa ukuthi lihlanganisa okusanhlamvu okuphelele. Uma isithako sokuqala esohlwini siqukethe igama elithi "lonke," kusho ukuthi ukubheja okuphephile (kodwa hhayi ngokuphelele) ukuthi umkhiqizo ugcwele okusanhlamvu. Uma isithako sesibili esohlwini singewona uhlamvu oluphelele, kufika kumaphesenti angu-49 omkhiqizo angenziwa ngezinhlamvu ezihlungiwe. Uma isithako sokuqala singasho ukuthi "siphelele" kodwa okwesibili sisho, ungaqiniseka ukuthi ngaphansi kwesigamu somkhiqizo senziwa ngezinhlamvu eziphelele.
Cha uyamethemba kuphela ku-fiber: Ifayibha ilungele wena, kodwa ngenxa yokuthi isinkwa, i-cracker, noma i-cereal ine-fiber ephezulu akusho ukuthi uhlamvu oluphelele. I-fiber ingangezwa kunoma yimuphi umkhiqizo ukusiza ukukhulisa okuqukethwe, kungakhathaliseki ukuthi uhlamvu oluphelele.
Kungase futhi kusize ukuqonda amanye amagama avamile emikhiqizweni yokusanhlamvu. Isibonelo, okusanhlamvu okucolisisiwe kunokwakheka okuhle kanye nempilo yeshelufu ende, kodwa igciwane elizuzisayo kanye ne-bran kuyasuswa ekudleni. Inqubo yokucwenga iphinde isuse imisoco eminingi (njengefiber).
Okusanhlamvu okuningi, amakhekhe, ama-crackers, ama-dessert, nezinkwa zenziwe ngezinhlamvu ezicolisisiwe njengofulawa omhlophe nelayisi elimhlophe.
Izinhlamvu ezicebile ziyizinhlamvu ezinomsoco wazo omningi oshintshiwe ngemva kokulahleka ngesikhathi sokucubungula. Isikhathi "iqinisiwe»kusho ukuthi imisoco yengezwa ekudleni ngesikhathi sokukhiqiza. Okusanhlamvu okuningi okucolisisiwe kunothile, futhi okusanhlamvu okuningi okunothisiwe nakho kuqiniswa namanye amavithamini namaminerali, ikakhulukazi okusanhlamvu. Izinhlamvu eziphelele zingaqiniswa noma zingaqiniswa.