Ingqolowa ingqolowa: yintoni, izibonelelo kunye nendlela yokusebenzisa
Umxholo
- Ulwazi ngesondlo kunye nendlela yokusebenzisa
- Ukungqinelana
- Ingqolowa yeSonka seSonka
- Jonga okunye ukutya okune-fiber ephezulu: Ukutya okuphezulu
Ingqolowa yengqolowa yikhoba lengqolowa kwaye ine-gluten, ityebile kwifayibha kwaye iphantsi kweekhalori, kwaye izisa oku kulandelayo emzimbeni:
- Ukulwa nokuqunjelwa, kuba ityebile kwimicu;
- Yehla emzimbeni, kuba inika ukuziva satiety;
- Ukuphucula iimpawu ze Isifo seThumbu elicasulayol;
- Thintela umhlaza ikholoni, isisu nesifuba;
- Khusela ama-hemorrhoids, ukulungiselela ukuvela kwendle;
- Lawula i-cholesterol ephezulu, ngokunciphisa ukufunxwa kwamafutha emathunjini.
Ukufumana izibonelelo zayo, kuya kufuneka utye i-20 g, eyi-2 yeepuni zengqolowa yengqolowa ngemini yabantu abadala kunye ne-1 icephe labantwana ngaphezulu kweminyaka emi-6, ukhumbula ukuba eyona ncomo iphezulu ziipunipoyi ezi-3 ngosuku, ngenxa yomxholo wefayibha ephezulu.
Ulwazi ngesondlo kunye nendlela yokusebenzisa
Itheyibhile elandelayo ibonisa ukwakhiwa kwesondlo kwi-100 g yengqolowa yengqolowa.
| Ubungakanani nge 100 g yengqolowa yengqolowa | |||
| Amandla: I-252 kcal | |||
| Iiproteni | 15.1 g | Ifolic acid | 250 mcg |
| Amafutha | 3.4 g | Potassium | 900 mg |
| IiCarbohydrate | 39.8 g | Intsimbi | 5 mg |
| Imisonto | 30 g | Ikhalsiyam | 69 mg |
Ingqolowa yengqolowa inokongezwa kwiindlela zokupheka iikeyiki, isonka, iibhisikidi kunye neepie okanye zisetyenziswe kwiijusi, iivithamini, ubisi kunye neyogathi, kwaye kuya kufuneka usebenzise i-1.5 yeelitha zamanzi ngemini ukuze imicu yoku kutya ingabangeli zintlungu emathunjini kunye nokuqunjelwa.
Ukungqinelana
Ingqolowa yengqolowa iyaphikiswa kwiimeko zesifo se-celiac kunye nokunyamezelana kwe-gluten. Ukongeza, ukusebenzisa ngaphezulu kweepunipoli ezi-3 zoku kutya ngemini kunokubangela ukwanda kwemveliso yegesi, ukungacoleki kakuhle kunye nentlungu esiswini.
Kubalulekile ukuba ukhumbule ukuba ingqolowa yengqolowa akufuneki isetyenziswe kunye namayeza omlomo, kwaye kufanele kubekho isithuba seeyure ezi-3 ubuncinci phakathi kokusetyenziswa kwe-bran kunye nokusela iyeza.
Ingqolowa yeSonka seSonka
Izithako:
- Iipuniwe ezi-4 zeargarine
- Amaqanda ama-3
- ½ indebe yamanzi ashushu
- 1 itispuni yokubhaka umgubo
- Iikomityi ezi-2 zengqolowa yengqolowa
Imo yokulungiselela:
Hlanganisa amaqanda kunye nebhotela kunye nengqolowa yengqolowa kude kube yinto efanayo. Kwesinye isitya, xuba igwele emanzini afudumeleyo kwaye ungeze kumxube owenziwe ngamaqanda, ibhotolo kunye nengqolowa yengqolowa. Beka intlama kwipani yesonka oyigcobileyo uze ubhake kwihovini eshushu ngaphambili ngo-200ºC kangangemizuzu engama-20.
Jonga okunye ukutya okune-fiber ephezulu: Ukutya okuphezulu
Iimpapasho Ezinomdla
Isizathu Sokuba Ndifumane Uqhaqho Lokususwa Kolusu