Izitshalo ziye zathola uhlelo lokusebenza ekudleni kokudla ngendlela yokusanhlamvu, esetshenziselwa ukwenza izobho ezihlukahlukene nezitshalo. Ngakho-ke, kusuka kuma-oats athola ama-oat groats angenawo wonke ama-oat, ama-flakes "i-Hercules" ne-oatmeal; Kusukela engxenyeni ephakathi kwamabele okusanhlamvu, i-semolina yenziwa; isilwane siveza i-millet; kusuka ebhali kuveza iparele ne-barley groats. Izinhlamvu zelayisi ezinjengama-rice okusanhlamvu nazo zisetshenziselwa ukulungiselela izitsha zokudla.
Izitshalo zinezindawo eziningi zokudla eziwusizo. I-porridge, elungiselelwe kusuka okusanhlamvu, iqukethe inani elikhulu lama-carbohydrate. Ngenxa yokuhlenga kwalezi zinto emgudleni wokugaya, umzimba wethu uthola amandla okudingekayo okwenziwe ngokomzimba. Ngokwesilinganiso, okuqukethwe kwe-carbohydrate ku okusanhlamvu okuhlukahlukene kungaba ngu-65 kuya ku-75 amagremu ngamagremu angu-100 wezitshalo. U-Kasha kumele abe khona ekudleni kwansuku zonke kwabantu abakhuthele nokuya emsebenzini kumaqembu ezemidlalo noma amaqembu empilo. Kodwa-ke, uma uhlela ukudla okudliwayo, iphalishi evela okusanhlamvu kufanele isetshenziswe kwasekuseni noma kwasemini, njengalolu cala, ama-carbohydrate aphezulu ayenayo isikhathi sokuhlukaniswa ngokuphelele. Uma usebenzisa inqwaba yalezi zokudla kusihlwa noma cishe ngaphambi kombhede, umzimba wethu awunaso isikhathi sokusebenzisa wonke amandla okuqukethwe kwamakhemikhali e-carbohydrate. Lokhu kuzothuthukisa ukwakheka kwezicubu ze-adipose kanye nokwakhiwa kwesisindo somzimba ngokweqile.
Ngaphandle kwama-carbohydrate, okusanhlamvu kukhona inani elithile lamaprotheni - ama-9 kuya kwangu-11 amagremu amaprotheni ngamagremu angu-100 wezitshalo. Indima yamaphrotheni ekudleni kokudla iyaziwa futhi ibalulekile. Ngaphandle kwabo, izinqubo zokukhula nentuthuko ngeke zenzeke, kanye nokwakhiwa okulungile kwazo zonke izitho nezinhlelo zezingxenye zomzimba womuntu. Yiqiniso, kufanele kukhunjulwe ukuthi amaprotheni okusanhlamvu alahlekelwa yilabo abasebenzisa ukudla okunempilo kwamaprotheni okuvela emfuyweni. Iqiniso liwukuthi ama-protein asemifino ayikwazi ukubuyisela ngokuphelele ukudla okunjalo njengenyama noma imikhiqizo yobisi, ngoba ayinakho amino acid amqoka. Ngakho-ke, izidlo ezihlukahlukene zemifino ezincoma ukuthi zingabandakanyi ngokuphelele emikhiqizweni yokudla yemvelaphi yezilwane, namanje azikalungi ngokuphelele. Izitshalo, nakuba ziyingxenye ebalulekile yokudla okunomsoco, azikwazi ukwanelisa ngokugcwele isidingo somzimba womuntu kuzo zonke izinhlobo ze-amino acid.
Impahla elandelayo eyigugu yezitshalo, ebanika isimo somkhiqizo wokudla okudlayo, okuqukethwe okuphansi kwamafutha kuwo. Ngokuvamile okuqukethwe kwalezi zinto okusanhlamvu kuncane kakhulu - cishe ama-1-1.5 amagremu ku-100 amagremu womkhiqizo, futhi ku-oat groats kuphela okungaphezulu - cishe ama-gramu angu-6 ngamagremu angu-100 wezitshalo.
Enye ingxabano ehambisana nokufaka okusanhlamvu ohlelweni lokudla kutholakala inani elikhulu lamavithamini namaminerali kuwo. Ngakho-ke, okusanhlamvu okusanhlamvu amavithamini A, E, C, cishe onke amavithamini eqembu B, futhi kusuka ku-microelements - iron, magnesium, phosphorus, potassium. Ngaphezu kwalokho, ezinhlameni zezitshalo ezithile kukhona izinto ze-lipotropic ezivimbela ukudluliswa kwamafutha amaningi.
Ngakho-ke, zonke izici ezingenhla zokusanhlamvu zifakazela ngokucacile izakhiwo zokudla zalokhu kudla. Ngokuhlelwa kahle kokudla, ukudla okusanhlamvu kuzokuletha izinzuzo zezempilo kuphela.