Iinkozo ezipheleleyo: ziyintoni kunye nokukhetha okunempilo

Umxholo

• Uluhlu lweenkozo ezipheleleyo
• Ungazilungiselela njani iinkozo ezipheleleyo
• Ngenxa yokuba ukutya okuziinkozo kwasekuseni kubi

Iinkozo zizonke zezo kugcinwa kuzo iinkozo zizele okanye zigutywe zibe ngumgubo kwaye azenzi nkqubo yokucokiswa, zihlala zikwimo yebran, intsholongwane okanye i-endosperm yembewu.

Ukusetyenziswa kolu hlobo lokutya okuziinkozo kunezibonelelo ezininzi zempilo, njengoko ibonelela ngemicu emininzi emzimbeni, ukongeza kwezinye izondlo, ukuba nesondlo kakhulu, ukunceda ukunciphisa umzimba, ukwehlisa i-cholesterol, ukuphucula ukuhamba kwamathumbu kunye nokunceda ukulawula amanqanaba eswekile yegazi.

Olu hlobo lokutya okuziinkozo lukhetho olusempilweni kwisidlo sakusasa kwabo bafuna ukunciphisa umzimba, nangona kunjalo iisiriyali akufuneki ibe zezo zithengwayo zipakishwe kwiivenkile ezinkulu, njengoko ineswekile eninzi kunye nomgubo omhlophe, izithako ezenza ukuba kube nzima ukwehla kobunzima.

Ke, into elungileyo kukujonga iinkozo ezipheleleyo kwindawo yokutya okanye kwiivenkile zokutya, kuba ezi zinto zenziwe ngokwenkozo epheleleyo, iswekile encinci okanye engafakwanga.

Ukuqonda ngcono ukuba zeziphi iisiriyeli oza kuzikhetha kule vidiyo:

Uluhlu lweenkozo ezipheleleyo

Zonke iinkozo ezihlala zilula ukuzifumana kwaye ezinokunceda ekunciphiseni ubunzima zezi:

• Oat;
• Irayisi emdaka;
• IQuinoa;
• Isiqinisekiso;
• Irhasi;
• Rye;
• I-Buckwheat.

I-oats kunye nerhasi inokusetyenziswa kwifomu yayo yendalo kwaye yongezwa ngokuthe ngqo kubisi, ngelixa ezinye zihlala zongezwa kwizonka, i-toast okanye ukutya okuphekiweyo.

Kwimeko yeemveliso ezenziwe ngomxube weesiriyeli, kubaluleke kakhulu ukuba unike ingqalelo kwileyibhile yokuqinisekisa ukuba umxube awunashukela longeziweyo. Ngokufanelekileyo, iphakheji yokutya kufuneka iqulethe ngaphantsi kwe-5 gram yeswekile kwiigram ezingama-30, okanye ngaphantsi kwe-16 yeegram nganye kwi-100 gram. Funda indlela yokufunda iilebheli.

Ungazilungiselela njani iinkozo ezipheleleyo

Iinkozo ezipheleleyo ezithengwe ngohlobo lweeflakes kulula ukuzisebenzisa njengoko sele ziphekiwe ngaphambili kwaye zalungiswa. Ke kwezi meko, yongeza nje ukukhonza malunga neegram ezingama-30 okanye isuntswana kwisitya sobisi ngaphambi kokutya.

Nangona kunjalo, ukuba ukhetha ukusebenzisa iisiriyeli ezifana nerayisi emdaka okanye iquinoa ngendlela yayo yendalo, kungcono ukupheka kuqala. Ngexesha lokulungiselela, isiriyeli kufuneka iphekwe ngesixa sobisi okanye amanzi esiphindwe kabini, ide ibile. Emva koko, nciphisa ubushushu kwaye ugxobhoze de ulwelo luthathwe ngokupheleleyo kwaye kwenziwe isidudu. Okokugqibela, iziqhamo, itshokholethi emnyama okanye iziqholo kunye neziqholo ezifana nesinamon kunye neturmeric zinokongezwa kumxube ukuyinika incasa engakumbi kunye nezakha mzimba ezibalulekileyo, ezinje ngeevithamini, iiminerali kunye nee-antioxidants.

Ngenxa yokuba ukutya okuziinkozo kwasekuseni kubi

Izidudu zesidlo sakusasa ezithengiswa kwivenkile enkulu, ngakumbi ebantwaneni, ziimveliso ezinamashishini amakhulu, nangona zenziwe ziinkozo, ezinjengengqolowa okanye umbona, zingasazisi naluphi na uhlobo lwenzuzo yezempilo.

Kungenxa yokuba uninzi lweendlela zokupheka zibandakanya ukusetyenziswa kwesixa esikhulu seswekile, kunye nezongezo ezahlukeneyo zemichiza, ezinje ngedayi, izixhasi zencasa kunye nezilondolozo. Ukongeza, icandelo elungileyo leesiriyeli liyaphekwa kumaqondo obushushu aphezulu kwaye liphantsi koxinzelelo oluphezulu, olugqibela ngokususa phantse zonke izakha mzimba ezibalulekileyo. Nantsi indlela yokwenza igranola esempilweni.