Izibonelelo ezi-6 eziphambili zempilo yomgubo wembotyi emhlophe
Umxholo
- Ulwazi ngesondlo
- Uyenza njani umgubo ekhaya
- Umgubo wembotyi emhlophe kwiifomsile
- Izilumkiso kunye nokuchasene
- Bona ezinye iingcebiso ezi-5 ezilula zokunciphisa umzimba kunye nokulahla isisu.
Umgubo wembotyi emhlophe unceda ukunciphisa i-cholesterol kunye nokunciphisa umzimba ngenxa yokuba ityebile kwi-phaseolamine, iprotein ethoba isantya ekutyeni kunye nokufunxwa kwee-carbohydrate emathunjini, ebangela ukuba kufakwe iikhalori ezimbalwa kunye namafutha amancinci ukuba aveliswe.
Nangona kunjalo, umgubo kufuneka uveliswe kwiimbotyi eziluhlaza, ngaphandle kokufudumeza, ukuze ungalahli i-phaseolamine. Yiyo loo nto inezibonelelo zezempilo zilandelayo:
- Uncedo kwi ukuhla ukusinda, ekunciphiseni ukufunxwa kweecarbohydrate kunye nokuba sisityebi kwimicu;
- Nciphisa indlala, kuba imicu yandisa uvakalelo lokuhlutha;
- Ukuphucula ukusebenza kwamathumbu, kuba ityebile kwimicu;
- Uncedo ku ukulawula isifo seswekile, ngokunciphisa ukwanda kweswekile yegazi;
- I-cholesterol engaphantsi, kuba ityebile kwimicu;
- Nciphisa ukucaphuka emathunjini, njengoko ingenayo i-gluten.
Ukufumana ezi zibonelelo, kufuneka usebenzise i-5 g okanye itispuni e-1 yomgubo wembotyi emhlophe exutywe emanzini, imizuzu engama-30 ngaphambi kwesidlo sasemini kunye nesangokuhlwa.
Ulwazi ngesondlo
Le theyibhile ilandelayo inika ulwazi ngesondlo nge-100 g yomgubo wembotyi emhlophe:
| Ixabiso: 100 g yomgubo wembotyi emhlophe | |
| Amandla: | 285 kcal |
| IiCarbohydrate: | 40 g |
| Iiprotheni: | 15 g |
| Amafutha: | 0 g |
| Imisonto: | 20 g |
| Ikhalsiyam: | 125 mg |
| Intsimbi: | 5 mg |
| Isodium: | 0 mg |
Lo mgubo ungasetyenziswa kunye namanzi ngaphambi kokutya okanye ukongezwa kumalungiselelo anje ngomhluzi, isuphu, iivithamini, isonka kunye neepenike.
Uyenza njani umgubo ekhaya
Ukwenza umgubo wembotyi emhlophe ekhaya, kufuneka uhlambe i-1 kg yeembotyi emanzini kwaye uyiyeke yome iintsuku ezi-3. Xa yome kakhulu, beka iimbotyi kwi-blender okanye kumqhubekekisi uze ubethe kakuhle de ibe ngumgubo ocolekileyo. Ngoncedo lwesefa, susa iindawo ezingaphantsi koxinzelelo kwaye ubethe kwakhona de kufumaneke umgubo ocolekileyo.
Emva koko umgubo kufuneka ugcinwe kwingqayi yeglasi emnyama evaliweyo, ekufuneka igcinwe kwindawo eyomileyo nenomoya, kunye nobomi beshelfu malunga neenyanga ezintathu. Jonga ezinye i-4 zomgubo ezinokusetyenziselwa ukunciphisa umzimba.
Umgubo wembotyi emhlophe kwiifomsile
Umgubo wembotyi emhlophe kwiifomsile ezinokufumaneka ekuphatheni iikhemesti okanye iivenkile zokutya ezempilo, malunga nama-20 reais, kunye neephilisi ezingama-60 ze-500 mg nganye. Kule meko, kuyacetyiswa ukuba uthathe iphilisi enye ngaphambi kwesidlo sasemini kunye nenye ngaphambi kwesidlo sangokuhlwa.
Izilumkiso kunye nokuchasene
Nangona kunjalo, kubalulekile ukukhumbula ukuba abantu abanembali ye-hypoglycemia, abantwana kunye nabasetyhini abakhulelweyo akufuneki batye umgubo weembotyi ezimhlophe, njengoko besemngciphekweni wokuhla kwiswekile yegazi, enokubangela ukuqaqamba nokuphelelwa ngamandla.
Ukongeza, akufuneki utye ngaphezulu kwe-30 g yalo mgubo ngosuku, okanye uwusebenzise ngaphezulu kweentsuku ezingama-30 ngaphandle kokukhokelwa ngugqirha okanye isazi sezondlo, njengoko kuthintela nokufunxwa kwezakha mzimba ezibalulekileyo, njenge-iron neeproteni.
Bona ezinye iingcebiso ezi-5 ezilula zokunciphisa umzimba kunye nokulahla isisu.
Inomdla Namhlanje
Yintoni i-macrocephaly, iimpawu kunye nonyango
