I-Los ukudla okuphelele kube yinguquko ekudleni kwamanje, kuze kufike ezingeni lokuthi cishe njalo kunconyelwa ukudla okunempilo. Kepha kufanele sazi ukuthi sisho ukuthini uma sikhuluma ngokudla okuphelele nezakhiwo abanazo ngoba kukhona ababadidayo nokudla okudlayo hhayi ngoba kuphelele, banama-calories aphansi.
Ake sibone ukuthi i- ukudla okuphelele kanye nezinzuzo ezikuletha ekudleni. Lokhu kungukudla okunconyelwa cishe kuzo zonke izimo zokudla okunempilo nokulinganiselayo okusiza umzimba wethu ukuthi usebenze kangcono. Ngakho-ke kufanele sazi ukuthi singazihlanganisa kanjani ekudleni.
Kuyini ukudla okuphelele
Ukudla okuphelele kuvela ezinhlamvini zokusanhlamvu kuyo yonke imikhiqizo yabo etholakalayo. Amabele okusanhlamvu akhiwa izendlalelo eziningana. I- Igatsha lingqimba elingaphandle kakhulu futhi kulo singathola i-fiber, ama-antioxidants, ithusi, amavithamini B, i-iron noma i-zinc. Igciwane ngumbungu okuthi, uma uvundiswa impova, uveze isitshalo, kepha lokho lapho kuqoqwa ngaphambi kwesikhathi kuseyingxenye yohlamvu. Leli gciwane livame ukuba novithamini B, E nama-antioxidants. Ngakolunye uhlangothi, kune-endosperm, okuyiyona ethwala lelo gciwane, okuyilokho okunama-carbohydrate namaprotheni. Ekudleni okuphelele, ayikho ingxenye yokusanhlamvu ekhishwayo, ngakho-ke siyayidla ngayo yonke imisoco yasekuqaleni. Ezinhlelweni okwenziwa ngazo ufulawa ocwengekile, ngokwesibonelo, sithola ukuthi zivame ukuqeda i-bran kanye negciwane, okuyizingxenye ezinomsoco ongcono kakhulu, kukhishwe inani elinomsoco omkhulu okusanhlamvu.
Usizo ekudleni
Lokhu kudla lapho okusanhlamvu kufakwa khona nazo zonke izinto zako kusinikeza ukudla okusutha kakhulu. Kungakho thina sithola uhlobo lokudla olunconywayo kuzo zonke izinhlobo zokudla ngoba kusisiza ukuthi singadli phakathi kokudla nokudla kancane ngesikhathi sokudla. Akukhona ukudla kwe-caloric okuncane, kepha njengoba kusisiza ukunciphisa inani lokudla esikudlayo, kuyasisiza kulolu hlobo lokudla ukunciphisa umzimba.
Gwema ukuqunjelwa
Ezinguqulweni zokudla sivame ukuba nenkinga yokuthi sithola ukuqunjelwa. Kungakho kulezi zimo sidinga ukudla okusinikeza i-fiber. Izinhlamvu nokudla okuphelele kunengxenye yefayibha esisiza ukuthi sigweme ukuqunjelwa, ngakho-ke sizozizwa silula kakhulu. Ngendlela efanayo, njengoba isisiza ekuhambeni kwamathumbu, sibhekene nokudla okusisiza ukuthi sigweme izifo ezisemathunjini ngendlela engokwemvelo.
Thuthukisa impilo yakho yenhliziyo
Lezi ukudla nakho kungubufakazi bempilo engcono yenhliziyoNjengoba iqukethe i-fiber, isisiza ukuthi sigweme ukumuncwa kwamafutha noshukela okuyingozi empilweni yethu. Ngakolunye uhlangothi, iqukethe ama-antioxidants afana novithamini E oqinisa impilo yenhliziyo yethu.
Isiza ukubambezela ukuguga
Lolu hlobo lokudla nalo luhle uma kukhulunywa ngalo gcina amaseli ethu ebonga okuncane kunani lama-antioxidants ukuthi babe. Kumafulawa acolisisiwe, lawa ma-antioxidants, adingeka kakhulu ukubambezela ukuguga, alahlekile. Yingakho lolu hlobo lokudla luhlale lunconywa ekudleni okujwayelekile.
Ungashintshela kanjani kumikhiqizo ephelele yokusanhlamvu
Namuhla sithola imikhiqizo eminingi ebalulekile. I-pasta yimikhiqizo esetshenziswayo, ngakho-ke izinhlobo zemvelo kakhulu zinconywa njalo. Lokho wukuthi, kufanele sidle i-oat bran, irayisi elinsundu nokunye okusanhlamvu okungakalungiswa ukuze sijabulele wonke umsoco wazo.