Ukudla okungcono ukuhlangabezana nezidingo zokudla okunomsoco
Ukunika ingane yakho ilungelo lokukhonza usayizi wezinhlamvu (futhi uhlobo olufanele lwezinhlamvu) yingxenye ebalulekile yokuqinisekisa ukudla okunempilo okuphelele . Izinhlamvu ezihlungiwe (cabanga ukolweni wonke, okusanhlamvu-konke) ungumthombo omkhulu wamavithamini namaminerali kanye ne-fiber. Ngisho nezinhlamvu lapho iningi lezakhi ezitshalwe khona zikhona izakhi ezibaluleke kakhulu ezifakwe emuva.
Ungazi ukuthi i-fibre inikeza ukuvikelwa ngokumelene nesifo senhliziyo, ezinye zegciwane kanye nesifo sikashukela kubantu abadala, kodwa inzuzo enkulu kunazo zonke izinsana ...
kahle, cindezela! Izingane zidinga ukuqhuma okulula njalo, ukulula ukuhamba kwamathumbu ngesikhathi sokuqeqeshwa kwamanzi.
Imithombo emihle yezinhlamvu
Kulula ukukhonza ingane yakho encane kakhulu ye-servings yezinhlamvu. Uma isibonelo, ingane encane idle i-1/2 indebe yerayisi elibomvu, abanye abaqhekeza noma i-tortilla kanye nocezu lwesinkwa, uhlangabezane nezidingo zosuku. Abantwana abaye bakhonza izingxenye ezinkulu ze-macaroni kanye noshizi, i-pizza kanye nezinkwa zokukhukhumeza izinkukhu zizokhipha ngokushesha izidingo zabo okusanhlamvu futhi mhlawumbe zidlule.
Ngokuvamile, ingane encane idinga ama-ounces ama-3 wezinhlamvu ngosuku, okungafika ngendlela yokudla okulandelayo:
- I-bagel encane engu-1 yonke
- I-bhisikidi okusanhlamvu okusanhlamvu oku-2-intshi
- 1 ucezu lwesinkwa sezinhlamvu
- Abakhiqizi bekolweni abangu-5
- Abacashi bezinhlamvu ezihlungiwe ezingu-7
- 1/2 Umfutho wesiNgisi
- 1/2 indebe ephekwe i-oatmeal
- Iphakheji elingu-1 le-oatmeal elisheshayo
- I-pancake engu-4 intshi egcwele okusanhlamvu
- Ama-pancake angama-3-intshi ahlanza okusanhlamvu
- 1 inkomishi yonke-okusanhlamvu okusanhlamvu flakes noma Os
- 1/2 indebe ephekiwe noma ilayisi lasendle
- I-ounce ilayisi elimhlophe elingavuthiwe
- 1/2 indebe ephekwe i-pasta egcwele okusanhlamvu
- I-1-ounce i-pasta ehlanjululwayo engasetshenzisiwe
- I-tortilla engu-6-intshi egcwele okusanhlamvu
Uhlobo Olufanele Lwezinhlamvu
Okungenani isigamu salezi zinhlamvu kufanele sibe yizinhlamvu ezigcwele njengelayisi e-oatmeal ne-brown. Ngokufaka endaweni ye-pasta egcwele-okusanhlamvu e-e-macaroni kanye noshizi, uzothola izinzuzo zamavithamini, amaminerali amaningi kanye ne-fiber.
Futhi, okusanhlamvu okuhlanziwe kugcwalisa ingane yakho ngokushesha ukuze ukwazi ukukhonza izingxenye ezincane futhi ushiye indawo engaphezulu yokudla okunomsoco.
Indodana yami izodla kalula kabili noma kathathu ngaphezulu kwe-pasta ehlanjulisiwe ekwahluzwa kunedatha egcwele ukolweni. Ukuqinisekisa okungenani isigamu se-pasta indodana yami idla isinkwa esiphelele, ngiyekezela kancane futhi ngimsekele i-pasta ka-boroka egcwele kakolweni, eyenziwe ngamaphesenti angu-51 egcwele okusanhlamvu. Akuthatha isikhathi eside ukupheka, noma. Imbalwa nje imizuzu. I-Eden Foods yenza futhi umugqa we-pasta wonke ogcwele ukolweni osebenzisa ama-60% wezinhlamvu ezigcwele futhi othanda kakhulu. Hlola izitolo zakho zendawo nokuhlola. Ungase umangale lokho ingane yakho eyokuthanda.
> Imithombo: United States UMnyango Wezolimo Ukudla Nokudla; USA Rice Federation: Ukulungiselela