Ukukhetha Iifama Zonke Zilungele Impilo Yakho

Iingqolowa ezipheleleyo zenziwe ziintlobo zonke zengqolowa-i-bran (i-fiber-rich rifter-side), i-endosperm (phakathi) kunye ne-germ (isisityebi esincinci inxalenye engaphakathi). Izityalo zonke kufuneka zibe yi-100% ye-kernel yokuqala. Ziquka izilwanyana ezifana ne-amaranth, ibhalley, ibhakheheat, i-corn (i-cornmeal kunye ne-popcorn), i-millet, i-oats, i-quinoa, ilayisi (ibomvu kunye nembala) rye, i-sorghum (i-milo), i-teff, i-triticale, i-ngqolowa (i-spelled, i-emmer, i-farro, Kamut, durum, bulgur, i-ngqolowa eqhekekileyo kunye neengqolowa zengqolowa), kunye nelayisi yasendle.

Iingqolowa ezipheleleyo ziyinxalenye efanelekileyo yendawo yokucoca, i-rice emhlophe, kunye ne-pasta emhlophe, kwaye xa isetyenziswe endaweni yeefayili ezicwangcisiweyo kunokukunceda ukuphucula iishukela zegazi kwaye ugcine ugcwele. Iintlobo zonke ziqulethe i-fiber, iivithamini, kunye neemaminerali ngaphezulu kuneentlambo ezimhlophe. Baphinde baphakamise iishukela zegazi ngokukhawuleza. Kodwa, kuba i-grains epheleleyo ingumthombo we-carbohydrate , isabelo sakho sisadinga ukuguqulwa.

Kunconywa ukuba wenze ubuncinane i-1/2 yengqolowa yakho yokutya i-grains. Xa ukhangela inqolowa yonke, khangela isitampu esitshalweni okanye ukhangele uluhlu lwesithako-isithako sokuqala sifanele sithethe . Amabhanki enza amabango, afana nawo, "ayenziwe ngokutya okupheleleyo," "isonka esisixhenxe" okanye "i-multigrain" ayenjalo ngokupheleleyo.

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IGkwkwheat Groats kunye noKasha

I-buckwheat groats ayiyiyo ingqolowa, kodwa kunoko isiqhamo sesityalo esineqabunga. Ziyinto yokutya-gulen, ngokuqhelekileyo eyenziwe ibe ngumgubo wokwenza izinto ezifana ne-pancakes, noodle kunye nezinye iimveliso ezingenanto. Xa i-buckwheat igosiwe, ibizwa ngokuba yi-kasha. U-Kasha unomsoco ogqithisileyo we-nut-like. I-Buckwheat kunye ne-kasha zingasetyenziselwa ukutya okusanhlamvu okusanhlamvu kunye nokudliwa ngokwabo. Ezinye izifundo zibonisa ukuba i-buckwheat inokunceda ukunciphisa uxinzelelo lwegazi . I-Buckwheat yindawo efanelekileyo yefiber kunye neprotheni. Yenza ibhakheheat yakho yokutya okusalayo okanye sebenzisa umgubo ukuze wenze i-pancakes epheleleyo yegroke, kodwa khumbula ukugcina iziqendu zakho.

I-1/2 indebe ephekwe i-buckwheat iqukethe iikhalori ezingama-78, i -5 g fat, i-0 g i-fat fat, i-4 mg ye-sodium, i-17 g ye-carbohydrate, i-2.25 g i-fiber, <1 g ishukela, i-3 g iprotheni.

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Bulgar

I-Bulgur iyinkozo eqhelekileyo efumaneka rhoqo kwi-tabouli. I-bulgori yengqolowa iphekwe ngokukodwa kwaye isomile ukuze ikhawuleze kwaye ilula ukwenza. I-flavored little nutty kunye nethenda, i-chewy texture. Ungasebenzisa i-bulgar njengesidlo sasekuseni okanye isitya sokutya esidlo sakusihlwa okanye isidlo sakusihlwa. Ingasetyenziselwa ukufaka indawo yerayisi ebomvu, i-couscous, i-quinoa okanye ezinye iintlobo zezityalo. Yongeza kwiisobho, i-salads okanye i-veggie burgers.

I-1/2 indebe ephekwe iqukethe iikholori ezingama-76, i-0 g, i-fat g, i-fat g, i-5 g i-sodium, i-17 g i-carbohydrate, i-4 g i-fiber, i-3 g iprotheni.

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Upelo

I-spelled iyinqolowa yexesha elidala kunye ne nutty, ukunambitheka okumnandi. Ngokuqhelekileyo ngumhlaba ube ngumgubo kodwa unokupheka njengento kwaye usetyenziswe kwiitya zokutya. Upelo lucebile kwifiber kunye neprotheni kwaye luyimithombo enhle ye-calcium, i-magnesium kunye nee-vithamini ze-B. Iiprotheyini zinokukunceda ukugcina uzele kwaye ugcine isistim somzimba sakho somelele.

I-1/2 indebe yepeliti ephekiweyo iqulethe malunga ne: i-khalori ezili-123, <1 g amanqatha, i-0 g i-fat fat, 5 mg ye-sodium, i-25.5 g ye-carbohydrate, i-4 g i-fibre, i-6 g iprotheni.

Gcina ukhumbule ukuba isipelingi iqulethe i-carbohydrate engaphezulu kweyayi-1/2 indebe kunezinye izityalo ezikhankanywe, okubaluleke kakhulu ukuba ulandela ukutya okunomdla we-carbohydrates okanye ufuna ukunciphisa intlawulo ye-carbohydrate. Njengomgaqo jikelele, soloko unciphisa i-nafsi yakho kungabi ngaphezu kwe-1 indebe okanye i-1/4 yesitya sakho ngesidlo.

> Imithombo:

> Holzmeister, Lee Ann. Isidlo sakusasa sakusasa. (2014, Novemba / Disemba). I-Diabetes Self-Management, 31 (6), 60-64.

> Lehman, Shereen, MS. I-splet-yasendulo isonka esipheleleyo sempilo.

> Murray, Jennifer. Yintoni i-buckwheat? Buckwheat ichazwe.

> IBhunga loLonke lweZityalo. Iyintoni inkozo yonke?