Yintoni imbewu kajongilanga kunye nendlela yokuyisebenzisa

Umxholo

• 1. Ikhusela impilo yentliziyo
• 2. Inceda ukulwa nokuqunjelwa
• 3. Yandisa ubunzima bemisipha
• 4. Uncedo kwinkqubo yokunciphisa umzimba
• 5. Inceda ukwehlisa iswekile yegazi
• Ulwazi olunesondlo ngembewu kajongilanga
• Iiresiphi ngembewu kajongilanga
• 1. Imbewu kajongilanga ecoliweyo
• 2. Iresiphi yekuki eneembewu zikajongilanga
• 3. IGranola enembewu kajongilanga

Imbewu kajongilanga ilungile emathunjini, entliziyweni, kulusu kwaye iyanceda ukulawula iswekile yegazi, kuba inamafutha aphilileyo, iiproteni, imicu, ivithamin E, i-selenium, ubhedu, i-zinc, i-folate, i-iron kunye ne-phytochemicals. I-30 g kuphela, elingana nembewu ezimbalwa ngosuku, yindlela elungileyo yokongeza ukutya kwakho ngokubanzi.

Le mbewu inokusetyenziswa ngokulula ixutywe kwisaladi yesaladi okanye kwisaladi yeziqhamo, kwiivithamini, ibethwe kwiijusi okanye idityaniswe nepasta. Ukongeza, zifunyenwe zinayo okanye zingenayo iqokobhe, ziluhlaza okanye zosiwe kunye okanye ngaphandle kwetyuwa kwaye ungathenga imbewu kajongilanga kwiivenkile ezinkulu okanye kwiivenkile zokutya ezempilo.

Ioyile yembewu kajongilanga yenye indlela yokusetyenziswa kwale mbewu, kwaye iqulethe izibonelelo ezininzi zomzimba, njengokukhusela iiseli ekuguga. Funda ngakumbi ngezibonelelo zeoyile kajongilanga.

Izibonelelo zokusebenzisa imbewu kajongilanga zezi:

1. Ikhusela impilo yentliziyo

Kuba zityebile kumafutha alungileyo, i-monounsaturated kunye ne-polyunsaturated, imbewu kajongilanga inceda ukukhusela impilo yentliziyo ngokulawula amanqanaba e-cholesterol iyonke, ukwandisa i-cholesterol elungileyo kunye nokunciphisa i-cholesterol embi, ukongeza kumanqanaba okunciphisa i-triglyceride.

Ukongeza, inqanaba eliphezulu leemicronutrients, iivithamini ze-antioxidant, i-folic acid kunye nefayibha ziyayiphucula le nto ukukhusela iiseli, ukunciphisa uxinzelelo lwegazi kunye nokulawula iswekile yegazi.

2. Inceda ukulwa nokuqunjelwa

Ngenxa yobuninzi bemicu ekubunjweni kwayo, imbewu kajongilanga iyanceda ekulweni ukuqhina. Kungenxa yokuba, iyanciphisa ixesha lokuhamba kwamathumbu kwaye inyuse ivolumu yelindle. Iipuni ezimbini zembewu kajongilanga zinomndilili we-2.4 g yefayibha.

Bona ezinye iingcebiso zokondla ukunyanga ukuqhina.

3. Yandisa ubunzima bemisipha

Ngenxa yokuba zinomxholo ophezulu weprotheni, imbewu kajongilanga inokunceda ngokulula ekunyuseni ubunzima bemisipha. Iicephe ezimbini zine-5g yeprotein, kwaye zinokufakwa kwizidlo zemihla ngemihla, zonyusa inani leprotein ekudleni.

Jonga apha ngakumbi malunga nokutya ukuze ufumane ubunzima bemisipha.

4. Uncedo kwinkqubo yokunciphisa umzimba

Imbewu kajongilanga nayo inokusetyenziselwa ukunciphisa umzimba, ngenxa yenani elikhulu lemicu. Iintsinga zithatha ixesha elide ukuba zetyiswe, zinciphise inkqubo yokuphelisa isisu, zonyuse imvakalelo yokuhlutha kwaye zinciphise ukutya.

Nangona kunjalo, ukhathalelo kufuneka luthathwe njengoko imbewu kajongilanga ikwanenani elikhulu lamafutha elenza libe nexabiso eliphezulu leekhalori. Umzekelo, iipunipoli ezimbini zembewu kajongilanga zineekhalori ezili-143, ke kubalulekile ukuba uzisebenzise ngokumodareyitha ezi mbewu. Ngolwazi olungcono kuyacetyiswa ukuba ubonane nengcali yesondlo.

5. Inceda ukwehlisa iswekile yegazi

Ukusetyenziswa kwembewu kajongilanga kunceda ukunciphisa iswekile yegazi kunye nokunciphisa ukwetyiswa kunye nokufunxwa kwee-carbohydrate emva kokutya, oko ke kuthintela i-hyperglycemia. Ke imbewu kajongilanga inokuba lihlakani elifanelekileyo ekutyeni kwabantu abanesifo seswekile, umzekelo.

Ukongeza koku, imbewu kajongilanga iyanceda kwinkqubo yokulahleka kobunzima, ikhokelela ekwehliseni ubunzima bomzimba kwaye, ngenxa yoko, inciphisa amanqanaba eswekile yegazi kwaye ilawula amanqanaba e-insulin egazini. Jonga ezinye iindlela zokunciphisa iswekile yegazi.

Ulwazi olunesondlo ngembewu kajongilanga

Iiresiphi ngembewu kajongilanga

Ezinye iiresiphi zokubandakanya imbewu kajongilanga ekudleni zezi:

1. Imbewu kajongilanga ecoliweyo

Imbewu kajongilanga enamava lukhetho olukhulu lokubeka iisuphu, ukwenza iisaladi zonyaka, ukucebisa i-risottos okanye ukukhonza ngokucocekileyo ngohlobo lokutya.

Izithako:

• ⅓ indebe (iti) yembewu kajongilanga (malunga nama-50 g)
• 1 itispuni yamanzi
• Itispuni yekheri
• 1 ityuwa encinci
• Itispuni yeoyile yomnquma

Imo yokulungiselela:

Kwisitya, xuba imbewu kajongilanga kunye namanzi, ikhari kunye netyuwa. Yiza i-skillet phezu kobushushu obuphakathi kunye neoyile kwaye emva koko yongeza umxube wembewu. Gquba malunga nemizuzu engama-4 kude kube yinto enqabileyo. Vumela ukupholisa ngokupheleleyo ngaphambi kokugcina kwisitya esitywiniweyo.

2. Iresiphi yekuki eneembewu zikajongilanga

Izithako:

• 1 indebe yobusi
• Iipuniwe ezi-3 zeargarine
• Iipuniwe ezi-3 zebhotela
• 1 itispuni yevanilla
• 2/3 yomgubo wengqolowa
• 2/3 yomgubo wengqolowa
• 1 indebe ye-oats yemveli
• Isiqingatha setispuni semvubelo
• 1/4 itispuni yetyuwa
• Isiqingatha sendebe yeembewu zikajongilanga ezingatyibiliki
• Isiqingatha sekomityi secherry ezomisiweyo ezomisiweyo
• Iqanda eli-1
• Isiqingatha setispuni sokukhupha iamangile

Imo yokulungiselela:

Fudumeza i-oveni iye kuma-180ºC. Ukubetha ubusi, imajarini, ibhotolo, ivanilla, isicatshulwa seamangile kunye neqanda kwisitya esikhulu. Yongeza umgubo, i-oats, imvubelo kunye netyuwa, uvuselele kakuhle. Yongeza imbewu kajongilanga, iitsheri kwaye udibanise kakuhle. Spoon inhlama kwiphepha lephepha lesikhumba ngamaxesha angama-6 cm. Bhaka imizuzu eyi-8 ukuya kwe-10 okanye kude kube segolide.

3. IGranola enembewu kajongilanga

Izithako:

• I-300 g yehabile
• I-1/2 indebe yeembewu zikajongilanga
• I-1/2 indebe i-almonds eluhlaza (okanye i-hazelnuts)
• I-1/2 indebe yeembewu yamathanga
• 1/4 indebe yeesame
• I-1/4 indebe yeecoconut flakes (ukhetho)
• 1/4 ithisipuni isinamon yomhlaba
• 1/4 itispuni yetyuwa
• 1/4 indebe yamanzi
• Ikomityi ye-1/4 yeoyile kajongilanga
• I-1/2 indebe yobusi
• Iipuniwe ezi-2 zeswekile emdaka
• I-1/2 ithisipuni i-vanilla extract
• 1 indebe yeziqhamo ezomisiweyo (iitsheri, iiapilkosi, imihla, amakhiwane, iidiliya, iiplamu)

Imo yokulungiselela:

Ukucwilisa i-oven ukuya kuma-degrees angama-135. Qhawula iphepha lokubhaka kunye nephepha lesikhumba. Kwisitya esikhulu xuba ii-oats, iiamangile, iimbewu, isinamon kunye netyuwa. Kwimbiza encinci yomxube wamanzi, ioyile, ubusi kunye neswekile emdaka, ivuselele rhoqo ide ibile. Thela lo mxube phezu kwezithako ezomileyo uze udibanise kakuhle.

Yasaza kwiphepha lokubhaka kwaye ubhake malunga nemizuzu engama-60 okanye kude kube mnyama ngegolide, uvuselele ngamanye amaxesha ukuba umdaka ngokulinganayo. Igolide engaphezulu igranola, iya kuba yinto crunchier. Gcina kwisitya okanye iplastiki kwifriji. Igranola inokuhlala iiveki ezininzi.

Jonga le enye iresiphi enomdla nenomdla kakhulu yokutya okutyiwayo kubantu abadala kunye nabantwana abanembewu yejongilanga: