Uma kunokwenzeka, zama ukumisa ukusetshenziswa kwemikhiqizo kusuka ushukela. Kuyadingeka ukuthi ungaqondakali futhi izingane zakho zifafaze ukudla okusasa kwasekuseni. Kuyoba ngcono uma ungeza izithelo zomvini ezomisiwe nezithelo ezihlutshiwe.
Kwezinye izinhlobo zokusanhlamvu kwasekuseni okulungiselelwe, okuphekwe, okuqukethwe kasawoti kudlula izikhathi eziningana ezimisweni ezisungulwe.
Ama-breakfasts angama-grains angenamvubelo noma ama-muesli angumthombo ongcono kakhulu we-fibre, kodwa futhi ungakhohlwa ukuthi kunezikhathi zokuphumula ezihlanjululwe lapho okuqukethwe kwefayibha engekho khona. Futhi ukusetshenziswa kwalezi zinhlobo zokudla kwasekuseni, akukhona nje ukuthi ngeke ulethe inzuzo, futhi mhlawumbe lokho kuyoba nomthelela omubi empilweni yakho.
I-porridges engcono kakhulu, okungenakuzaza ukuthi izokuzuzisa umzimba wakho kusuka ezinhlameni ezigcwele, ibhaluni leperele, u-buckwheat, ama-oats-flakes. Isiqephu - ama-rice groats, ngaphandle kwesitashi kuzo, akukho lutho. Futhi uma uphonsa irayisi ibe ngufulawa bese uyomisa, khona-ke kuyoba nomthelela ekufakeni amafutha okungaphezu kwendwangu yerayisi.
Kungcono ukudla ukolweni olula noma ama-oat flakes wekusasa. Esigodini ungakwazi ukwengeza, uma kunesidingo, amajikijolo wenkathi noma i-apple egayiwe, okuzokwenza isidlo futhi sihle futhi sihle kakhulu.
Izinkinga zokusanhlamvu kwasekuseni?
Usawoti omningi kakhulu, ushukela namafutha aqukethe okusanhlamvu kwasekuseni ezinkampanini ezaziwayo njengeNestle noKellogs.
Izinhlangano zokucwaninga zabathengi eBrithani ziqhathanisa okuqukethwe kwezinto eziyikhulu zokudla kwasekuseni, ezithandwa kakhulu ezweni. Ngenxa yalokho, kwatholakala ukuthi izinhlobo ezingu-85 zaziqukethe ushukela omkhulu, ezinhlotsheni ezingu-40 kwakukhona uketshezi oluningi okwedlulele, futhi ngo-9 kwakukhona amafutha amaningi.
Eziningi zalezi zikhathi zokuphumula zenzelwe izingane. Futhi, isifundo sibonise ukuthi kumamaki angu-13, amafutha omuthi noma amafutha omuthi we-hydrogened asetshenziswa. Ukudla okuqukethe ama-hydrogenated amafutha noma amafutha kungumthombo wamafutha agcwele, okwandisa amazinga e-cholesterol egazi, okwandisa ingozi yesifo senhliziyo.
Abososayensi bathola nokuthi ezindaweni zokudla kwasekuseni okulungele ukudla, izinga eliphezulu lamafutha agcwele futhi zonke izinhlobo eziyishumi nanye ezivivinywe zanikeza ama-fibre amancane kakhulu namandla kunokudla kwasekuseni okumile.
Emphakathini wethu, kunombono wokuthi okusanhlamvu kwasekuseni kuwumkhuba wokudla okunempilo. Kodwa, ngeshwa, isifundo esinjalo sibonisa okuphambene nalokho. Iqiniso liwukuthi abakhiqizi abakhulu bokudla okulungele ukudla okudliwayo badinga uketshezi oluningi usawoti noshukela, okuyinto izikhathi eziningana ezidlula izinkambiso ezisungulwe futhi, ngokuqinisekile, zithinta kabi umzimba wethu.
Uhlu lwezindleko zokudla kwasekuseni okumile:
- ushukela oluningi - ngamagremu angu-100 emkhiqizo / ama-gramu angu-10 kashukela;
- usawoti okuningi - ngamagremu angu-100 omkhiqizo / 1.25 amagremu kasawoti;
- amafutha amaningi - ngamagremu angu-100 omkhiqizo / ama-gramu ayi-20;
Kudingeka ukhethe okusanhlamvu kwasekuseni, okuyinto enothile ngamavithamini. Ama-breakfasts alungile, ahanjiswe ngamavithamini - umthombo ongcono kakhulu we-vitamin B12 ne-carbohydrate eyinkimbinkimbi, lapho umzimba ugcinwa khona usuku lonke ngamandla. Kodwa kuyadingeka ukuhlola amalebula ebhokisini, ngoba ezinye izinhlobo zokudla kwasekuseni ziqukethe ushukela oluningi nosawoti, njengoba kuxoxwe ngenhla.