John Myers
Isonka asisekho ukutya okunempilo. Isonka esisempilweni ngokwenene (isonka esenziwe ngezithole) kunzima ukusifumana. Yiyo loo nto kungcono ukuba wenze isonka sakho semihla ngemihla ngokwakho!
Isonka siyakuzalisa - kwaye siyakugulisa
Isonka eso sasisenziwa ngeenkozo ezisandul’ ukugaywa, ityuwa, amanzi, negwele elimuncu elenziwe ekhaya. Ladlula kudala elo xesha.
Namhlanje, isonka siye saguquka saba ngumxube womgubo ongenazondlo kunye nomthwalo wezongezo zokutya. Isonka esinjalo siyakuzalisa - kwaye sikwenza ugule.
Ukuba ufuna ngenene ukutya isonka esisempilweni, uzenzela eyakho isonka - isonka esenziwe ngembewu ehlumayo.
Ikhemistri ekulinyweni kweenkozo
Intlupheko iqala ngokulinywa. Kulimo oluqhelekileyo, iinkozo azikhuli ngaphandle kwemichiza yokungunda, izibulali zokhula, nezibulala-zinambuzane, okanye ngaphandle kwezichumiso ezenziweyo.
Ngokuqinisekileyo, yonke ityhefu ayikho nje emhlabeni okanye kwi-straw, kodwa nakwingqolowa ngokwayo. Umthengi ke uginya ezi ntsalela ziyingozi rhoqo xa eluma isonka.
Azikho ixabiso lesondlo
Nantoni na enokuba luncedo kwimpilo yethu kwinkozo yeenkozo iyasuswa kuyo ngenxa yezizathu zorhwebo. Isintlakantlakiso esixabisekileyo (i-bran) kunye nentsholongwane ebaluleke kakhulu enezinto ezininzi zondliwa iinkomo.
Yonke into eseleyo kubantu ngumgubo wesicatshulwa onokuthi ugcinwe kakuhle kwaye unesitatshi kakhulu, kodwa ngelishwa uphantsi ngokupheleleyo kwiivithamini kunye neeminerali. Yanelisa ukulamba kodwa kungekhona iintswelo zokwenene zomzimba.
Isonka kunye nezifo ezingapheliyo zesifo
Ngelishwa, isonka esenziwe ngalo mgubo asinamsebenzi nje kuphela, kodwa sikwayingozi kakhulu kuba siyenza ibe acidic kwaye ixinanise indalo ephilayo ngokungekho ngaphantsi komz.
Iziphumo kukuxhatshazwa ngokugqithisileyo kwezimbiwa zomzimba kunye neediphozithi kwindlela yokuphefumla kunye namalungu.
Isonka ke ngoko sibandakanyeka kakhulu ekuphuhliseni umkhuhlane ongapheliyo, izifo ze-sinus, iingxaki kunye ne-bronchial tubes, kunye nezifo ezingapheliyo eziphazamisayo ezifana ne-rheumatism, i-arthrosis, i-osteoporosis, isifo sikashukela, njl.
Isalathisi esiphezulu se-glycemic kwisonka
Ngexesha elifanayo, isonka sanamhlanje sinesalathisi esiphezulu se-glycemic index (GI). Isalathisi se-glycemic (GI) - ngamanye amaxesha kuthiwa yi-Glyx - ibonisa umphumo wokunyusa iswekile yegazi ekudleni.
I-glucose ene-GI ye-100 isebenza njengelona xabiso liphezulu lokubhekisela. Xa iphezulu i-GI, amanqanaba eswekile egazi akhawulezayo enyuka kwaye ukutya okubuzwayo kunegalelo ekutyebeni okugqithisileyo kunye nokutyeba.
izidlo ezifana B. the Glyx Diet khetha ukutya ngokusekelwe GI yabo.
Ukutya okune-GI engaphantsi kwama-50 kuyacetyiswa, ukutya okune-GI phakathi kwe-50 kunye ne-70 kufuneka kudliwe ngokungaqhelekanga, ngelixa ukutya okune-GI engaphezulu kwe-70 kufuneka kugwenywe ngokupheleleyo.
Ngokomzekelo, isonka esimhlophe sine-GI ye-70, ngelixa isonka esipheleleyo sine-GI ye-40. Iindlela zokucubungula nazo zichaphazela i-GI.
Ngokomzekelo, iifatata ezithosiweyo okanye iifrimu zine-GI ye-95, kodwa iitapile zejacket zine-GI ye-65 kuphela.
Yiyo loo nto isonka esenziwe ngeenkozo ezihlumayo, okt isonka esenziwe ngeenkozo ezihlumayo nesomisiweyo kuphela kumaqondo obushushu aphantsi kakhulu, sikhazimla nge-GI ye-15 ukuya kuma-30 (i-GI iyancipha ngokunyuka kwexesha lokuntshula).
Iibleaches zeMichiza e-US
Ngethamsanqa, ukuxutywa kweekhemikhali zomgubo kuvaliwe e-Europe ukusukela ngeminyaka yoo-1950s – kodwa isengowona myalelo wemini e-USA nakwamanye amazwe.
Isonka esibhalwe njengesonka se-wholemeal sinokuqulatha umgubo omhlophe owenziwe ngekhemikhali ukongeza kumgubo owenziwe ngeoli.
Umgubo oxutywe ngekhemikhali unobomi obude beshelufu, kulula ukusetyenzwa kwaye, ngokuqinisekileyo, unenkangeleko emhlophe eqaqambileyo.
Ngelishwa, inkqubo yokucoca ivelisa imveliso ebizwa ngokuba yialloxan. Isetyenziselwa uphando lwesifo sikashukela ukuqalisa isifo sikashukela kwizilwanyana zokuvavanya ezibuhlungu.
I-Alloxan itshabalalisa ngokungenakuguquleka iiseli ezivelisa i-insulin kwi-pancreas. Kwaye yintoni ebangela isifo seswekile kwizilwanyana zaselabhoratri, ngokuqinisekileyo - kwidosi efanelekileyo - yenza oku nakwabadli besonka.
Gcina oku engqondweni kuhambo lwakho olulandelayo oluya e-USA.
Izongezo zokutya kwisonka
Kwiminyaka elishumi edlulileyo, iGreenpeace yabhala ukuba i-98 yepesenti yabo bonke ababhaki bathenga imixube esele ilungile phantse kuzo zonke iimveliso zabo kubavelisi abaphucula ukubhaka - kwaye banikezela ngesitikha esithi "Imveliso yobuqu".
Ewe kunjalo, oku kuyinyani namhlanje kunangaphambili, zombini kumbhaki othengisa ngevenkile enkulu obonelela ngetyathanga elikhulu levenkile enkulu kunye nombhaki omncinci ojikeleze ikona. Kuphela ngaphandle: ziibhakabhaka eziphilayo.
Imixube esele ilungile iqulethe zonke iintlobo zezongezo eziphucula indlela yokuziphatha yokubhaka, ukusetyenzwa, kunye nobomi bokugcina, kodwa akunyanzelekanga ukuba ube nempilo yomthengi.
Oku kuquka, umzekelo, izinto ezigcina indalo, amavumba, izilawuli zeasidi, ii-agent zokunyanga umgubo, iwhey powder, i-emulsifiers, ii-enzymes ezenziwe ngofuzo, isoya eyenziwe ngofuzo, istatshi esisuka kumbona owenziwe ngokwemfuza, iphosphates, iswekile, nokunye okuninzi.
Oku kuwonakalisa umzimba ngeendlela ezimbini:
Ngakolunye uhlangothi, bacaphukisa inani leenkqubo ze-metabolic kwi-organism, kwelinye icala, umzimba unezandla ezigcweleyo ezikhuphayo kwakhona. Kule nto ufuna izondlo.
Noko ke, ekubeni ezi zingekho kweso sonka, kuye kufuneke aziboleke kwesakhe isixa esincinane aze abingelele ngazo ukuze alahle ezongezo zesonka ezingezozemvelo.
Ileyibhile yesithako ityhila okuninzi, kodwa hayi yonke into
Izongezo ezininzi zomgubo zivela kwileyibhile yesonka esipakishweyo, kodwa ayizizo zonke. Ngokomzekelo, i-alloxan ayikho kwiilebhile zemveliso.
I-Alloxan “kuphela” yimveliso ephuma kwinkqubo yokuthambisa kwaye ayiyonxalenye (ecetyiweyo) yeresiphi yesonka. Ii-enzymes ezenziwe ngobunjineli nazo azikhankanywa.
Ke awufumani ukuba zonke ezo zithako zingalindelekanga, ezineziphumo zexesha elide kungekho mntu waziyo, zikhona kwisonka sakho.
Ukuba uthenga isonka esingapakishwanga, awuyazi into ekuso kuba akukho ludwe lwezithako naphi na. Ngoko ke kucetyiswa kakhulu ukuba uthenge isonka somgangatho ophezulu okanye uzenzele ngokwakho.
Isonka se-Organic
Ukuba awufuni ukubhaka esakho isonka, thenga isonka kumashishini amancinane osapho nawo angamalungu ombutho wokufama eziphilayo ezifana neB. Bioland okanye iDemeter. Ungathenga nesonka esitsha kwiivenkile zokutya okunempilo.
Isonka seEssen
Oko kubizwa ngokuba sisonka se-Essen siyafumaneka kwezinye iivenkile zokutya okunempilo okanye kwiivenkile zokutya okunempilo. Yathiywa ngegama lama-Essenes, ibutho lenkolo yamaJuda elasekwa kwiminyaka engama-2000 eyadlulayo kwaye kuthiwa laliphila ngokukhathalela kakhulu impilo.
Isonka se-Essen senziwe ngeenkozo ezihlumayo kwaye zidla ngokubhakwa kumaqondo obushushu aphantsi (malunga ne-100 degrees). Iphezulu kwizondlo kwaye inesalathisi esisezantsi se-glycemic.
Apha, kwakhona, kukho umahluko kumgangatho: Kukho isonka se-Essener esipakishiweyo kunye nesonka esitsha se-Essener. Khetha eyokugqibela ukuba kunokwenzeka.
Zenzele isonka sakho ngokuhluma
Esona siqinisekiso silungileyo sokutya okusempilweni ngokwenene kuxa uzilungiselela ngokwakho, udlula kwishishini lokutya nazo zonke iikhemikhali ezincedisayo kunye neendlela zokunciphisa izondlo.
Nabani na angabhaka ngokulula isonka kwiinkozo ezisandula ukugatywa ngokwakhe. Konke okudingayo sisisila esincinci sokusila kunye ne-oveni.
Ukuba ufuna, unokuthenga umatshini wokubhaka, kodwa oku akuyimfuneko. Izithako (iisiriyeli, igwele, kunye/okanye intlama emuncu) zinokufumaneka kwiivenkile zokutya ezisempilweni.
Isonka esenziwe ngamahlumelo singcono kunaso nasiphi na isonka esipheleleyo. Oku akulungiselelwanga kumgubo weenkozo ezomileyo, eziqinileyo, kodwa kwiinkozo ezihlumayo.
Ukwenza oku, iinkozo (ngokukhethekileyo i-spelled okanye ezinye iintlobo zengqolowa ezindala ezifana ne-emmer, i-einkorn, okanye i-rye yakudala) ivumelekile ukuba intshule iintsuku ezimbini ukuya kwezintathu, igalelwe kwi-blender ngamanzi amancinci, kwaye ixutywe imizuzwana embalwa. I-porridge ephumayo ngoku ifakwe iziqholo zesonka kunye netyuwa yekristale njengoko ufuna.
Ngokuxhomekeke kwisimo sakho sengqondo, unokongeza imbewu yelanga (ngokukhethekileyo ihlume), i-flaxseed, okanye isesame. Amandongomane aphantsi okanye iialmond nazo zifanelekile kwaye zinike isonka incasa emnandi ngokumangalisayo.
Ngokuxhomekeke ekuhambelaneni kwentlama, yenza iiflethi ezincinci ngezandla zakho okanye uzibeke kwiphepha lokubhaka ngepuni. Kwiqondo lokushisa eliphantsi kakhulu (ama-50 degrees), iikeyiki ezisicaba ngoku zomisiwe kunokuba zibhakwe.
Ngeentsuku ezinelanga, ungomisa isonka sakho esihlumayo elangeni.
Siye saqulunqa iresiphi yesonka engadingi naluphi na umgubo okanye ii-agent zokunyusa.
Kutheni isonka esivela kwihlumela?
Iinkozo eziqhelekileyo "zisalele". Isonka esenziwe kuyo - nokuba ingqolowa epheleleyo okanye ayikho - kunzima kakhulu ukugaya kwaye ngoko ke kubangela ukuphazamiseka kokutya kweyona nto ihlukeneyo kunye neyona nto ingathandekiyo kubantu abaninzi - ukuba ayihlafunwa kakhulu (kwaye ayiyi kuba njalo).
Inkqubo yokuhlafuna iya kuqinisekisa ukuba isitashi sigaywe kwangaphambili emlonyeni nge-enzyme ekhethekileyo yokugaya (ptyalin), efumaneka kuphela kumathe. Ukuba sitya ngokukhawuleza, isitashi siya kufikelela kwisisu esingagatywanga. Kodwa azikho ii-enzymes ezinokwetyisa iicarbohydrates.
Ngoku intlama yestatshi ebizwa ngokuba sisonka ihlala esiswini kangangeeyure, ibila kwaye ivala ukwetyisa. I-Bloating kunye neresiphi yethu yesonka esingenayo i-gluten yimiphumo nje engenabungozi yokutya okugxile kwisonka kunye neempahla ezibhakiweyo.
Iinzuzo zesonka ezivela kwihlumela
Kodwa ukuba uvumela iinkozo zihlume, ngoko iinkozo ziyavuka kwaye zibe lula ukugaywa. Iitannins, iiphytic acids, kunye nezinye izinto ezenza kube nzima ukwetyisa iinkozo ziyaqhekeka ngexesha lokuntshula.
Ixabiso lesondlo kunye nomxholo wevithamini wonyuka kakhulu ngexesha lokuntshula. Isiqulatho esipheleleyo seprotheyini sikwanyuka - ngeepesenti ezingama-20.
Iiminerali kunye ne-trace elements ezifana ne-calcium, i-potassium, i-phosphorus, i-magnesium, i-zinc, kunye ne-iron ziyaphindaphindeka kwaye zikhona ngendlela yokwetyisa kakhulu kunangaphambili kwiinkozo ezomileyo.
I-fat content iyancipha, ngakolunye uhlangothi, umxholo wexabiso le-mono- kunye ne-polyunsaturated fatty acids likhuphuka ngokukhawuleza. Ngexesha elifanayo, umxholo wekhalori uyancipha.
Isonka esinjalo siyakuzalisa, kodwa sikwayondla, sikhusela, kwaye sondle umzimba ngaphandle kokubeka nayiphi na ingcinezelo kuyo. Isonka esenziwe ngohlumelo sinjengesibuyiselo kwisonka esiphilileyo soobawo.
