Izithelo zonke ziyizinhlamvu ezakhiwa yizo zonke izingxenye zokusanhlamvu-i-bran (uhlaka lwangaphandle olucebile), i-endosperm (ephakathi), kanye negciwane (ingxenye engaphakathi enomsoco). Izitshalo zonke kumele kube yi-100% ye-kernel yangempela. Zifaka okusanhlamvu ezifana ne-amaranth, i-barley, i-buckwheat, i-corn (i-cornmeal kanye ne-popcorn), i-millet, i-oats, i-quinoa, ilayisi (i-brown and color) rye, amafutha (i-milo), i-teff, i-triticale, i-wheat (i-spelled, i-emmer, i-farro, i- I-Kamut, i-durum, i-bulgur, iqoqile ukolweni kanye namajikijolo koro), kanye nelayisi lasendle.
Ukudla okuphelele kuyindawo engcono yezinhlamvu ezihlungiwe, ezihlanjululwe njengezinkwa ezimhlophe, ilayisi elimhlophe, ne-pasta emhlophe, futhi uma isetshenziswe endaweni yezinhlamvu ezicutshungulwa kungasiza ekuthuthukiseni ushukela wegazi lakho futhi ugcine ugcwele. Zonke izithelo ziqukethe i-fibre, amavithamini, namaminerali amaningi kunamafutha amhlophe. Baphinde baphakamise ushukela wegazi kancane kancane. Kodwa, ngoba konke okusanhlamvu kuyimthombo ye-carbohydrate , isabelo sakho sisadingeka sishintshwe.
Kunconywa ukwenza okungenani i-1/2 yezinhlamvu zakho zokudla okusanhlamvu. Uma ufuna okusanhlamvu okuphelele, hlola isitembu sonke sokusanhlamvu noma uhlole uhlu lwesithako-isithako sokuqala kufanele sithi konke. Amalebula enza izimangalo, njengokuthi, "ezenziwe ngamabele," "okusanhlamvu okuyisikhombisa," noma "i-multigrain" akuzona zonke izinhlobo zezinhlamvu.
1 -
I-Buckwheat Groats no-KashaAma-groat ase-Buckwheat akuwona ngempela okusanhlamvu, kepha kunalokho izithelo zamasimu ezinamagatsha. Ziyi-gluten-free food, ngokuvamile eyenziwe ufulawa ukwenza izinto ezinjengama-pancake, ama-noodle, neminye imikhiqizo engekho gluten. Uma uketsheziwe kugosiwe, kubizwa ngokuthi i-kasha. I-Kasha ine-flavour yokudla okunomdla kakhulu. I-Buckwheat ne-kasha ingasetshenziswa kuwo wonke okusanhlamvu okusanhlamvu kanye nokudliwa ngokwabo. Ucwaningo oluthile luveza ukuthi ukuqubuzana kwezinto ezincane kungasiza ukunciphisa ukucindezelwa kwegazi . I-Buckwheat iyimithombo emihle ye-fibre namaprotheni. Faka isikhwama semifino ye-cereal yakho ekuseni noma usebenzise ufulawa ukuze wenze ama-pancake okuphelele okusanhlamvu, kodwa khumbula ukugcina izingxenye zakho zihlola.
1/2 indebe ephekwe ngamakholori angu-78, amafutha ayi-5 g, amafutha ayi-0 g, i-sodium ye-4 mg, i-17 g carbohydrate, i-2.25 g fiber, <1 g ishukela, i-3 g amaprotheni.
2 -
I-bulgarI-Bulgur iyinhlamvu eningi evame ukutholakala kuthebhu. U-bulgar ukolweni uphekwe kancane futhi womile ukuze kube lula futhi kulula ukwenza. It has a ukunambitheka kancane nutty kanye ithenda, ukuthunga ukuthunga. Ungasebenzisa i-bulgar njenge-cereal kwasekuseni noma i-side dish isidlo sasemini noma isidlo sakusihlwa. Kungasetshenziselwa ukufaka esikhundleni selayisi elibomvu, i-couscous, i-quinoa noma ezinye izinhlobo zezinhlamvu. Yengeza kumasobho, ama-saladi noma ama-burgers we-veggie.
1/2 indebe ephekwe iqukethe ama-calorie angu-76, ama-0 g amafutha, ama-0 g we-fat agcwele, ama-5 mg sodium, i-17 g carbohydrate, i-4 g fiber, i-3 g amaprotheni.
3 -
IsiphequluliI-spelled iyinhlamvu yamandulo yasendulo ene-nutty, ukunambitheka kancane okumnandi. Kuvame ukuthi ibe ngumfula kodwa kungabuye kuphekwe njengoba kusetshenziswa futhi kusetshenziswe ezitsheni ezingezansi. I-spelled igcwele i-fibre namaprotheni futhi iyimithombo enhle ye-calcium, i-magnesium, ne-vitamini B. Amaprotheni angakusiza ukugcina ugcwele futhi ugcine isimiso somzimba wakho samasosha omzimba siqinile.
I-1/2 indebe ye-spelled ephekwe iqukethe mayelana: ama-khalori angu-123, <1 g amafutha, amafutha angu-0 g agcwele, ama-5 mg sodium, 25.5 g carbohydrate, i-4 g fiber, 6 g amaprotheni.
Khumbula ukuthi isipelingi iqukethe i-carbohydrate engaphezu kwekhemikhali ngayinye kunamanye okusanhlamvu okukhulunywe ngaye, okubaluleke kakhulu uma ulandela ukudla okunomsoco we-carbohydrates noma ufuna ukunciphisa ukudla kwakho kwe-carbohydrate. Njengomthetho ojwayelekile, njalo unciphisa okusanhlamvu kwakho okungaphezu kuka-1 indebe noma 1/4 weplate yakho ngesidlo ngasinye.
> Imithombo:
> Holzmeister, Lee Ann. Ukudla kwasekuseni okushisayo. (2014, Novemba / Disemba). Ukuzilawula Kwesifo Sikashukela, 31 (6), 60-64.
> Lehman, Shereen, MS. Splet-okusanhlamvu okudala okunempilo.
> Murray, Jennifer. Iyini i-buckwheat? I-buckwheat ichazwe.
> Umkhandlu wonke weGrain. Iyini okusanhlamvu okuphelele?