John Myers
Ukuze udibanise i-superfoods ekudleni kwakho, akufuneki ubhenele kukutya okungaqhelekanga. Iintsholongwane zengqolowa ziziqhushumbisi zezondlo zokwenyani kwaye ziyenzeka kwimveliso yomgubo. Funda apha ukuba yintoni kanye kanye ekuyo kwaye iintsholongwane ezixabiso liphantsi zingasetyenziselwa ntoni.
Zininzi kwaye zisempilweni: intsholongwane yengqolowa
Intsholongwane yengqolowa yinxalenye yokhozo lwengqolowa ekunokukhula kulo isityalo esitsha. Xa iinkozo zigaywa zibe ngumgubo, ziyasuswa kwaye ngethemba lokuba aziyi kulahlwa: Kuba umxholo wezondlo uyancomeka! Intsholongwane yengqolowa yenye yokona kutya kulungileyo kwe-vitamin B1 kwaye ikwaqulethe nezinye iivithamini B. Ngokomzekelo, nabani na ofuna ukuqinisekisa ukunikezelwa kwe-vitamin B9 kakuhle: intsholongwane yengqolowa ikuluhlu lokutya kwe-folic acid. Kwakhona ezi zidalwa zincinane zinevithamin E no-K kwakunye nepotassium, imagnesium, iphosphorus, intsimbi, izinki, ikopolo, nemanganese. Intsholongwane yengqolowa ikwaqulethe i-spermidine: Le yinto engapheliyo ebizwa ngokuba nefuthe njengomthombo wolutsha. Oku akuzange kuqinisekiswe kwaye kufuneka ungathandabuzi malunga nezithembiso zentengiso ezihambelanayo zesicatshulwa sentsholongwane yengqolowa kunye nezinye "iimpiliso ezimangalisayo".
Dibanisa intsholongwane yengqolowa ekutyeni kwakho
Ukuba ufuna ukutya intsholongwane yengqolowa eninzi, kukho iindlela ezininzi zokuyibandakanya ekutyeni kwakho. Into kuphela ekufuneka uyiqaphele kukuba intsholongwane yengqolowa ayinayo i-gluten. Ngoko ke azifanelekanga kubantu abanesifo se-celiac okanye i-allergies. Eyona ndlela ilula kukufefa iintsholongwane kwi-muesli yakho, isidudu, iyogathi kunye nezitya zequark, iisaladi zeziqhamo, okanye kwismoothie yakho yasekuseni. Ungazongeza kwiisuphu, kwi-stews, okanye kwi-sauces, uzisebenzise njenge-topping phezu kweesaladi, okanye njengesithako sokubhaka. I-chapati yethu yesonka esicaba saseIndiya, umzekelo, yenye yeeresiphi apho intsholongwane yengqolowa ingena njengesithako. Nangona kunjalo, ukufudumeza okugqithisileyo kukhokelela ekulahlekelweni kwezondlo: ukuba ufuna ukuxhamla kumandla apheleleyo eevithamini, iiminerali, kunye ne-unsaturated fatty acids, kungcono ukutya ingqolowa yengqolowa ebandayo okanye ishushu kancinci.
Zenzele eyakho intsholongwane yengqolowa kwaye uyigcine kakuhle
Kunokuba uzithenge sele sele zilungisiwe, unokwenza intsholongwane yakho yengqolowa. Ukwenza oku udinga iglasi ehlumayo okanye ibhokisi yeplastiki yokuntshula. Iinkozo ze-cereal ezihlumayo zinokuntshula kwiintsuku ezimbalwa kunye nokubonelela rhoqo kokufuma. Gcina intsholongwane yengqolowa eluhlaza, entsha efrijini kwaye uyisebenzise ngokukhawuleza, njengoko ihamba ngokulula. Iimveliso eziluhlaza ezivela kurhwebo ngamanye amaxesha zinokugcinwa iiveki ezininzi - nikela ingqalelo kumhla ongcono kakhulu wokupakisha.
