Kukhona abaningi bethu abakhathazeka ngokuhambisana nokudla okuhlukahlukene nokunomsoco. Futhi kungenxa yokuthi lokhu kuletha izinzuzo ezinkulu zezempilo futhi kuthuthukisa izinga lempilo. Nokho, naphezu kokuzinakekela nokuqaphela ukudla kwethu, kuningi ukudla esingakwazi futhi okungasinikeza izinzuzo ezinkulu. Namuhla sikhuluma ngofulawa werayisi. Uke wazama?
Ilayisi liwukudla okudliwa kakhulu emhlabeni jikelele. Kuyi-cereal edingekayo ekudleni kwethu ngenxa yeminikelo yayo emihle, ikakhulukazi irayisi elinsundu. Ufulawa wawo wenziwa ngezinhlamvu ezigayiwe ezinothe ngemisoco esinakekela ngaphakathi. Lokhu kudliwa abantu abaningi abanesifo se-celiac ngoba ayinayo i-gluten futhi ibekezelelwa ngokuphelele.
Inani lokudla okunempilo
Kulolu hlobo lukafulawa singathola ama-carbohydrate kanye nezinga eliphansi kakhulu lamafutha. Kucatshangwa ukuthi umnikelo wemifino amaprotheni, i-fiber namaminerali afana ne-calcium, i-magnesium noma insimbi. Phakathi kwamavithamini ayo, i-vitamin D neqembu B igqamile. Ngaphezu kwalokho, itholakala ku izinhlobo ezimhlophe nezinsundu, ngakho kungenzeka ukuthi uke wezwa nangerayisi elimhlophe elimnandi, elenziwe ngerayisi elinamathelayo lezinhlamvu ezimfishane. Nokho, ufulawa omnandi awuvamile.
Ufulawa werayisi omhlophe unokuthungwa okuhle, kuyilapho irayisi elinsundu liyimbudumbudu ngenxa yobukhona bayo be-bran. Ngaphezu kwalokho, amanani abo okudla okunempilo nawo ahluka kancane.
Ukwakheka okunomsoco kafulawa omhlophe:
- Amakhalori: 366 kcal
- Amaprotheni: 5 amagremu
- Ama-carbohydrate: 80 amagremu
- I-fiber: 2 amagremu
- I-Vitamin E: 0mg
- I-Niacin: 2mg
- I-Folate: 4 mcg
- I-calcium: 10 mg
- Insimbi: 0mg
- I-Magnesium: 35 mg
- Iphosphorus: 98 mg
- IPotassium: 76 mg
- I-sodium: 0g
- I-Zinc: 0mg
- Ithusi: 0mg
- I-Manganese: 1 mg
- I-Selenium: 15 mcg
Kunalokho, ufulawa onsundu unamanani aphezulu akho konke:
- Amakhalori: 363 kcal
- Amaprotheni: 7 amagremu
- Ama-carbohydrate: 76 amagremu
- I-fiber: 4 amagremu
- I-Vitamin E: 1mg
- I-Niacin: 6mg
- I-Folate: 16 mcg
- I-calcium: 11 mg
- Insimbi: 2 mg
- I-Magnesium: 112 mg
- Iphosphorus: 337 mg
- IPotassium: 76 mg
- I-sodium: 8g
- I-Zinc: 2mg
- Ithusi: 0mg
- I-Manganese: 4 mg
- I-Selenium: 0 mcg
Izinzuzo
Uma ucabanga ukufaka ufulawa wakho wendabuko esikhundleni sikafulawa werayisi kwezinye zezindlela zakho zokupheka, kufanele wazi ukuthi kunezinzuzo ezithakazelisayo.
okuqukethwe kwe-fiber ephezulu
Imizimba yethu idinga i-fiber engancibiliki ukuze isize ekukhipheni udoti, ngakho uma ukuqunjelwa kuyinkinga, ufulawa werayisi, ikakhulukazi irayisi elinsundu. Kubalulekile futhi ukuthi udle amantongomane, okusanhlamvu nemifino ukuze ujabulele ukudla okufanele kwansuku zonke kwe-fiber.
Ukwengeza, ukudla okune-fiber ephezulu akusizi nje kuphela umzimba ukuthi uqede imfucuza, kodwa futhi kungasiza ukwehlisa i-cholesterol nokugcina amazinga kashukela egazini ehlolwa. Ngakho uzobona ukusutha okukhulu phakathi nosuku. Kungasiza nokunciphisa ubungozi besifo se-diverticular, isifo sekholoni, uhlobo lwesifo sikashukela sohlobo 2, nomfutho wegazi ophakeme.
I-fiber yayo nayo ifaneleka ngokuphelele ekudleni okuhloswe ngayo ukunciphisa umzimba. Imunca amafutha amancane futhi izuze umphumela olula kanye nokuthungwa okuthambile kumaresiphi.
Ifanele ama-celiacs
Lolu hlobo lukafulawa lwenziwa ngokusanhlamvu okungenayo i-gluten, okungenza kube yisinqumo esingcono kakhulu uma kuziwa kunoma ubani onokungabekezelelani kwe-gluten nesifo se-celiac. I-Gluten iyiphrotheni etholakala emikhiqizweni yokusanhlamvu, efana nokolweni ne-rye.
Lesi sifo sidala isimo sokugaya ukudla esishintsha amasosha omzimba lapho ehlangana ne-gluten. Kulabo abanokungabekezelelani, nakuba imnene, isiza ekugayeni ukudla uma igwenywa. Kulokhu, ukusetshenziswa kwayo kungaba yinzuzo futhi kube enye indlela enhle yokolweni.
Nakekela ukusebenza kwesibindi
Lo fulawa uqukethe ikholomu, esiza ukuthutha i-cholesterol nama-triglycerides ukusuka esibindini kuya lapho edingeka khona emzimbeni. Ngakho-ke, i-choline ingasiza ukusekela isibindi esinempilo.
Le nto ibalulekile ukuze kugcinwe izingxenye ezibalulekile zolwelwesi. I-Hepatocellular carcinoma ingumdlavuza osuka esifweni sesibindi esingamahlalakhona, futhi amanani ayakhula. Njengoba ine-choline, ingaba inketho enhle kakhulu yokugcina isibindi sisesimweni esinempilo. Nokho, akulona kuphela ikhambi lokujabulela ukunakekelwa okuhle kwalesi sitho.
Ezinye izinzuzo okufanele uzicabangele zihlanganisa:
- Ufulawa welayisi, ngendlela efanayo nokusanhlamvu kwasekuqaleni futhi ikakhulukazi ekukhetheni okubalulekile, ungakusiza ulawule amazinga e-cholesterol egazini, ngaleyo ndlela uvikele impilo yenhliziyo yakho.
- Amaprotheni, amaminerali namavithamini eliwaqukethe awenza umthombo wemvelo wamandla. Ngakho-ke, isiza abantu abanokusebenza okuphezulu ngokomzimba noma kwengqondo.
- Iwumthombo wama-antioxidants anciphisa ama-radicals mahhala futhi asize ekuvimbeleni izifo ezahlukahlukene. Ngaphezu kwalokho, ithanda ukubonakala kwesikhumba futhi ivimbele izimpawu zokuguga.
Ungayethula kanjani lo fulawa ekudleni?
Sikhuluma ngohlobo lukafulawa olusetshenziswa ngendlela efanayo nalo lonke. Singayisebenzisa ukwenza amabhisikidi, amakhukhi noma izinkwa. Ingatholakala ezitolo ezinkulu eziningi, ngakho ngeke ube nobunzima bokuyithola.
ufulawa welayisi unayo imvubelo encane, okungase kusho ukuthi, lapho sibhaka, sizodinga i-baking soda eyengeziwe. Ufulawa omhlophe unokuthungwa oku-silky-bushelelezi kanye nombala omhlophe kakhulu, okwenza uhluke kwabanye. Ingatholakala ezimakethe zase-Asia nasezitolo zokudla kwezempilo, kodwa uma une-high-power grinder yekhofi noma i-mixer, ungenza futhi eyakho.
Ngokuvamile kuyindlela enhle kufulawa kakolweni omhlophe, njengoba asebenza ngendlela efanayo lapho esetshenziswa ekuphekeni. Zombili zilungele konke ukusetshenziswa, ikakhulukazi njenge ama-thiening agents amasobho, amasoso, izitshulu, njll.
Futhi, akulona uhlobo olunzima ukulithola futhi lungathengwa ezitolo ezinkulu kanye nakuma-herbalists. Ungayithenga ngamaphakheji ngamanye noma ngobuningi. Izitolo ezikhethekile zase-Asia zivame ukuthwala futhi.
Ungazenzela ngisho nasekhaya. Okufanele ukwenze ukubeka irayisi ku-blender enamandla amakhulu noma iprosesa yokudla bese uyigaya ukuze ifane nofulawa. Kutuswa ukuyeka kancane kancane, ngale ndlela sigwema ukulimaza ama-blades futhi sizothola ufulawa ocolile. Ngokuzenzela wena uzobe wonga cishe amaphesenti angama-50 kunalokho uma uyithengile isivele yakhiwe.
Izithiyo ezingenzeka
Ngemuva kokwazi zonke izinzuzo zokufakwa kwayo ekudleni, kulula futhi ukwazi izingozi zempilo ezingaba khona. Lezi zinto ezimbi ziyacatshangelwa uma ziqhathaniswa nezinye izinhlobo zikafulawa, njengokolweni.
Okuqukethwe kwe-folate okuncane
Ufulawa kakolweni kanye nofulawa werayisi kunamanani okunempilo afanayo anomehluko omncane. Kodwa-ke, ufulawa kakolweni uqukethe i-44 mcg eqinile ye-folate, kuyilapho ngisho nelayisi elinsundu elicebile nge-folate linikeza i-16 mcg enesizotha.
Le vithamini ibalulekile ekwakhekeni kwamangqamuzana abomvu egazi nasekukhuleni okunempilo nokusebenza kwamangqamuzana. Kubalulekile ngesikhathi sokukhulelwa kusencane ukunciphisa ingozi yokukhubazeka kokuzalwa kobuchopho nomgogodla, yingakho odokotela bevame ukutusa ukwesekwa.
Ama-phytonutrients amancane
Kokubili ufulawa kakolweni nowerayisi uqukethe i-lignan, i-phytonutrient esekelwe ezitshalweni. Kodwa-ke, ufulawa kakolweni une-30% ngaphezulu yale nto kunofulawa werayisi. Lezi zibalulekile ngoba zibonisa amakhono okulwa nomdlavuza ngaphezu kokwehlisa i-cholesterol nezinkinga zempilo yenhliziyo.
Ama-Phytonutrients nawo anamandla aphezulu e-antioxidant avikela i-DNA. Bayakwazi ukucindezela ukuguqulwa okuhlushwayo ngokuqeda ama-radicals mahhala. Kodwa-ke, le nto ingatholakala kokunye ukudla ukuze ilinganise ukudla futhi ingahlushwa ukuntuleka komsoco.
Ufulawa welayisi vs ufulawa kakolweni
Ukugaya kushintsha ukwakheka kanye nokunambitheka kokusanhlamvu futhi kususa okuningi komsoco. Ngokususwa kwe-bran, iningi le-fiber liyasuswa. Futhi ngokukhipha i-endosperm, amavithamini amaningi namaminerali anikezwa okusanhlamvu okuphelele ayasuswa.
Uma uqhathanisa inani lokudla okunomsoco werayisi nokolweni, inguqulo ecwengiwe kanye nezinguqulo eziphelele zokusanhlamvu kufanele ziqhathaniswe ngokwehlukana.
Ngesisindo, ukolweni kanye nofulawa welayisi cwengisisiwe ziyefana ngamakhalori, cishe 100 ngamagremu angu-30. Amafutha elayisi nokolweni nawo afanayo: ngaphansi kwesigamu segremu ngamagremu angu-30. Ilayisi nokolweni kugcwele ama-carbohydrates, amagremu angama-21 kuye kwangama-22 ngesamba esifanayo. Futhi okungaphansi kancane kwegremu yaleyo fibre.
Okuqukethwe kwabo kwamavithamini namaminerali nakho akuhlukani kakhulu. Ufulawa kakolweni ocolisisiwe une-potassium, insimbi, ne-folic acid. Kodwa-ke, futhi ngeke kubhekwe njengomthombo omuhle wama-micronutrients, okuwuphawu lokusanhlamvu okucolisisiwe.
Ukuqhathaniswa kofulawa okubalulekile yembula omunye umehluko ophawulekayo phakathi kukakolweni nelayisi. Ama-calories acishe afane, kodwa ufulawa kakolweni unamaprotheni amaningi kanye ne-fiber. Kumagremu angu-30 kafulawa kakolweni sithola amagremu angu-3,75 wamaprotheni uma kuqhathaniswa namagremu angu-2 weprotheyini kufulawa werayisi onsundu. Inani elifanayo likafulawa kakolweni linamagremu angu-3 efayibha, kuyilapho irayisi elinsundu linamagremu angu-1.3 efiber.
Ufulawa kakolweni unothe cishe kuwo wonke amavithamini namaminerali. Ine-ayoni ephindwe kabili, inani le-calcium eliphindwe kathathu, kanye ne-folate kavithamini B izikhathi ezingaphezu kokuphindwe kabili. Kodwa ngokuvamile, awukho umehluko ophawulekayo. Kokubili ufulawa wokusanhlamvu ungumthombo omuhle wezakhi ezengeziwe ekudleni kanye nezinketho ezingcono zempilo.