Phela, ziwumthombo we-fiber, amavithamini, amaminerali, ama-amino acids abalulekile kanye nama-carbohydrate eziyinkimbinkimbi, ahlushwa kancane futhi asisize silondoloze umuzwa wokuphuza isikhathi eside. Kodwa oatmeal, buckwheat noma semolina porridge, okuvezwayo okujwayelekile kithi kusukela ebuntwaneni, kunzima ukulingwa: kubonakala sengathi kuyinto evamile kakhulu, "engathandeki" kithi. Mhlawumbe, kuhlanganise, ngakho-ke, okusanhlamvu kanye nemifino ekudleni kwethu kuthatha indawo engavumelekile. Ngomkhawulo omkhulu ovela kwabanye abaholi epulatifeni yethu, izitshalo ezimbili kuphela - irayisi kanye nokololi. Kulesi simo, ngokuvamile kuhlanjululwa, imikhiqizo ehlanjulisiwe: irayisi yomhlabathi, isinkwa esimhlophe, okusetshenziselwa izinhlamvu zommbila, okuba isidlo sasekuseni esilungele. Kuzo, uma kuqhathaniswa nezinhlamvu ezigcwele, kune-fiber encane kakhulu (i-fibre yokudla), amavithamini nama-microelements, okwenza okusanhlamvu kube usizo. Ngakho-ke, ngokukolweni okungagcwalisiwe, kuye ngezihlukahluka, kufinyelele ku-13.5% we-fibre, kodwa ngofulawa wekolweni - kuphela ingxenye engamaphesenti. Ngaphandle kwefayibha yokudla, umsebenzi we-colon ovamile awunakwenzeka nje kuphela ukususa izinto ezicutshungulwa emzimbeni, kodwa futhi unesibopho sokugcina umkhuhlane wethu: cishe ama-70% amasosha omzimba agxila kwi-mucosa yawo. Ukudla okwanele kwe-fiber kunciphisa ingozi yokuthuthukisa umdlavuza wekoloni futhi kusiza ukugcina amazinga ajwayelekile e-cholesterol. Futhi kuthiwani uma uzama imikhiqizo emisha, ngenkathi sincane noma singajwayelekile futhi singakapheli ukusihola? Ngokuqinisekile, kungabhekwa njengesiko kuphela: lokhu akusiyo izithelo zokuzala okwamanje, kodwa owaziwa ngamashumi ezinkulungwane zemifino nezitshalo. Zitholakala ezitolo zokudla eziphilayo noma eminyangweni ekhethekile yezitolo ezinkulu zokudla ezitolo ezinkulu. Futhi lo mhlobo uyakufanelekela ukuchitha isikhathi sokucwaninga.
Ibhali
Ibhali ukunambitha akuhambisani nhlobo ukuze wenze inkampani isondele noma yimuphi umkhiqizo - nosawoti, futhi omuncu, futhi ngisho nohlobo olumnandi lwezithelo zomisiwe. Ibhali lenziwa ebhali (lokhu kuchotshoziwe, ibhali elingenapolitiki): licebile fiber futhi liwusizo kakhulu kunebhali elijwayele i-pearl (okuyinto okusanhlamvu ephosiwe). Isetshenziswa kabanzi
I-Spulta
I-spelled ibizwa e-Europe, e-US ithengiswa ngaphansi kwegama elithi "kamut", futhi eRussia kukhona i-analogue-polba. Zonke lezi zinhlobo zikakolweni zinomlando omude: zakhulile eGibhithe lasendulo, iBabiloni, i-Kievan Rus. Namuhla ama-spelts athola ukuthandwa: aqukethe amaprotheni amaningi kunokolweni ovamile, kanye namaminerali amaningi (isib. Selenium). Inzuzo ekhethekile: ku-spelse kukhona amafutha amaningi angasetshenzisiwe awusizo, futhi i-gluten yayo, efana nokwakhiwa kwayo ehluke kulokho etholakala kakolweni esiyaziyo, icebile kuma-amino acids abalulekile. Ngaphezu kwalokho, i-spelta iyimithombo emihle kakhulu ye-magnesium.
Amalenti aphuzi
Lokhu akuzona ezihlukahlukene ezikhethekile, kodwa nje amalenti ahlanzekile ahlanzekile: obomvu unomgomo walo, ngaphandle kwegobolondo langaphandle. Ukunambitheka akukona okugqamile njengokwehlaza okwesibhakabhaka (ngegobolondo), kodwa kulungiselelwe kakhulu kakhulu: emaminithini angu-5 kuphela wokupheka, i-lentile ebomvu iphenduka amazambane ahlambulukile. It isetshenziswa kahle emifino casseroles kanye isobho enezela okubalulekile of izinongo - curry, i-cumin, i-cardamom kanye nepelepele. Inzuzo ekhethekile: i-lentile ebomvu ilayishiwe kahle, ngaphandle kwe-storehouse yangempela yamaprotheni ne-fiber, kodwa ibhali lihle esaladini ngamakhukhamba nasezinhlanzi zasolwandle ... noma nje njengendwangu ehlangene nosawoti namafutha omnqumo. Enye ye-caveat kulabo abahlukunyezwa ku-gluten (gluten), okuyikolweni: ibhali liqukethe iphrotheni. Inzuzo ekhethekile: ibhali linamavithamini amaningi PP and B, magnesium ne-selenium.
I-Kinoa
Ngesinye isikhathi kwakuwumkhiqizo ozithandayo we-Incas. Isichazamazwi sezitshalo sezitshalo sichaza ukuthi akusikho okusanhlamvu, kepha imifino. Izinhlamvu zakhe ezincane zifana kakhulu nezitshalo - futhi zilungele ngendlela efanayo. Ngemuva kwemizuzu engu-15 yokupheka, ziba zibala - ngakho-ke yisikhathi sokususa isidlo kusukela ekushiseni. Ngaphambi kokupheka, ungayomisa ifilimu epanini: lokhu kuzothuthukisa ukunambitheka futhi kuyinike inothi le-nutty. I-kinoa inhle kakhulu ekusetshenzisweni ngama-saladi, kodwa kungcono ukunambitha i-solo, enezela isipayisi ukunambitha. Inzuzo ekhethekile: i-kinoa iqukethe amaprotheni amaningi, i-magnesium, i-vithamini B.
AmaSoybe
Ama-soybean ngokuvamile avela kumacwecwe kuphela emva kokucubungula isikhathi eside: kufakwa (okushiywa ukuvutshulwa), bese kuthi i-tofu, i-soy sauce, i-pasta noma i- "inyama" yenziwe "ubisi" obumphumela. Ama-soybean amaqanda asetshenziswe isikhathi eside (kuphela ukuhamba ngaphambi kokupheka kuthatha amahora ayisishiyagalombili) futhi agwetshwe kancane. Kodwa uma ubapheka njengamabhontshisi avuthiwe avamile (emva kwakho konke, isisindo sinjalo nesitshalo), khona-ke ngeke balahlekelwe yilokho, hhayi ngokunambitheka, noma ekuthandeni. Ukusheshisa kancane inqubo, ngemuva kokusipha, gazinga ubhontshisi kumakhethi kanye nemifino. Ngisho nama-soya, ungenza isobho, uphase, futhi uma uthatha ubhontshisi obuchotshoziwe, kungenzeka ukhiphe ngegalikhi bese uxuba nemifino nezilwane zasolwandle. Inzuzo ekhethekile: i-soy, umholi phakathi kwamaqabunga kanye nosawoti wamaprotheni, kubaluleke kakhulu kubalimi kanye nalabo abafuni ukuhlukumeza amaprotheni ezinkomo.
I-Amaranth
Lezi zitshalo kwakukhona utshani oluyinhloko bama-Aztec, futhi manje, emva kwamakhulu eminyaka okungaqapheli, libuyela ekudleni kwanamuhla. Imbewu emihle ye-amaranth yegolide, enomusa omuhle we-nutty, kufanele iphekwe cishe imizuzu engamashumi amane, ngemva kwalokho ikhalenda iyafana ne-polenta ngokuvumelana. Ungagaya okusanhlamvu ku-blender ufulawa bese uyisebenzisa ama-pancake, noma ungenza i-popcorn kubo ngokusebenzisa ubuchwepheshe obufana nommbila. Inzuzo ekhethekile: i-Amaranth inomsoco we-amino acid ekhwalithi emaprotheni, i-magnesium ne-vitamin E (e-amaranth ifana namafutha omnqumo). Noma kunjalo, ayiqukethe gluten, ngezinye izikhathi ebangela ukubola.