Kusukela eminyakeni embalwa ukusetshenziswa kwembewu ekudleni sekuyimfashini kakhulu. Imikhiqizo kuze kube muva nje, ebesingayinaki noma ebingayazi. Izifundo zesayensi ziqinisekisa ukuthi imbewu inezakhi zomsoco ezihlukile.
Kubalulekile ukwazi lolu hlobo lokudla okuphezulu kakhulu, ngoba kungenzeka usilethele izinzuzo ezibalulekile ngendlela elula kakhulu. Kepha akufani ukukhuluma ngokudla kumuntu omdala, kunokukhuluma ngengane. Ikakhulukazi uma izingane zisencane, kufanele siqaphele lapho sifaka ukudla okuthile ekudleni kwabo.
Yiziphi izinhlobo zembewu esizithola ekudleni kwethu?
Lapho igama elithi 'imbewu' lifika engqondweni, umqondo we lezo zinhlamvu ezincane ezikhohliwe ekudleni kwethu. Kunezinhlobonhlobo eziningi futhi ubhekilanga, ithanga, ukolweni, iflakisi, isesame, unyaluthi, njll.
Imbewu
Zonke lezi zinhlamvu akufanele zishode ekudleni kwawo wonke umuntu, kufakwe ekudleni kwezingane ezincane. Nakuba kubonakala kuwukudla okungasho lutho, kuqukethe imisoco eminingi ebalulekile eqenjini lethu lokudla. Faka isandla okunamafutha acid okulingana izinhlanzi, ngisho inikeza ibhola, kulula kakhulu ukumunca kunaleyo yemvelaphi yezilwane nokunye okuningi insimbi namaprotheni.
Sizokwazi izinhlobo ezahlukahlukene zembewuNgale ndlela sizokwazi ukuthi ziyakhonjiswa noma cha, ekondliweni kwezingane zethu. Ngale ndlela sizobe sigwema ukuzibeka engcupheni engenasidingo, ikakhulukazi uma sikhuluma ngezingane.
Phakathi kwezimbewu ezithandwa kakhulu yilezi:
- Imbewu yeChia
- Imbewu yefilakisi noma yefilakisi
- Imbewu yePoppy
- Sesame
- Imbewu ye-sunflower
- Imbewu yamathanga
- Imbewu ye-Fennel
Phakathi kwezakhiwo eziphakathi kwezindinganiso zokudla okunempilo zembewu, sinayo i- ama-antioxidants, inani elikhulu le-fiber, calcium, namaprotheni ezitshalo. Imbewu iqukethe ifayili le- umthombo obalulekile wamafutha ka-Omega3. Kubaluleke kakhulu ukudla.
Kuzo zonke izimbewu esizibalile, okuzoba lusizo kakhulu ekudleni kwezingane kungaba imbewu yesame. Ngenxa yomthombo wabo we-calcium ne-zinc, banconywa ikakhulukazi kwabesifazane abakhulelwe noma abancelisayo, izingane ezikhulayo nabantu abane-osteoporosis.
Ngakho-ke, singasho ukuthi akukhuthazwa kuphela ukusebenzisa imbewu ekudleni kwezingane, kodwa futhi kuzuzisa kakhulu ngentuthuko yabo.
Emakethe singathola zonke izinhlobo zembewu. Ngakho-ke kulula ukuba nezekhaya ezihlangabezana kahle nezidingo zomndeni ngamunye.
Futhi, imbewu ingadliwa ngendlela ehlukahlukene kakhulu, ukuze ukwazi ukunikeza izingane ngaphandle kokubona ukuthi ziyadla.
Ungabafaka kwisidlo sasekuseni, kuma-yogurts noma uwasebenzisele nokwenza isinkwa esenziwe ekhaya nama-dessert. Futhi ziyi- ukuhambisana okuphelele kuzo zonke izinhlobo zamasaladi nama-purees.
Imidumba namantongomane
Ngaphakathi kweqembu lembewu akufanele sishiye eceleni iqembu lemidumba noma amantongomane. Nakuba kungase kungabonakali, kodwa kuyimbewu futhi kubaluleke kakhulu ukuyifaka ekudleni kwengane, ngenxa yochungechunge olumangalisayo lwemisoco.
- Amantongomane: Banikeza izinhlobonhlobo eziningi zomsoco, okuhlanganisa amavithamini, i-magnesium, amaminerali afana ne-potassium yemisipha nenhliziyo; calcium, ukuze kwakhiwe amathambo namazinyo kanye nokulinganisela isimiso sezinzwa.
- Imidumba: nazo zibalulekile ekudleni, zinikeza amaprotheni, i-iron, amavithamini B kanye ne-calcium.
Nini ukwethula imbewu ekudleni kwezingane
Izingane kufanele zethule lolu hlobo lokudla kusukela ezinyangeni eziyisi-6, nakuba sizocacisa isinyathelo ngesinyathelo.
Imbewu
Ukuthatha imbewu encane kungathathwa ngaphandle kwenkinga.Inketho engcono kakhulu ukuthi ingokwemvelo futhi yemvelo.Ingafakwa ngokuphelele ekudleni kwakho ngendlela echotshoziwe, ngoba izohambisana kakhulu nokudla kwakho. Isibonelo, imbewu yethanga inothile kakhulu ngensimbi ne-magnesium. noma iyiphi imbewuIngethulwa echotshoziwe ebhotela, okhilimu, ama-puree noma iphalishi.
Imibono yokuthi ungalungisa kanjani imbewu: Kwamanye ama-muffin ungakwazi ukwengeza ingcosana yembewu yefilakisi, izipuni ezimbalwa ze-almond noma i-walnut powder. Izonikeza ukunambitheka okuhle, njengokuyixuba inhlama yekhukhi eyenziwe ekhaya.
Ngiyakwazi futhi ethula imbewu yohlobo lwecereal ama-yoghurts ahlukahlukene, kanye neziqephu ezimbalwa zezithelo. Imbewu yefilakisi ilungile, ngenxa yenani layo eliphezulu lokudla okunempilo kanye nokunambitheka okumnandi.
Imidumba
Imidumba ingeniswa kusukela kuleyo minyaka. Inani elincane le-legumes kufanele linikezwe ku-purees ihambisana nemifino nemifino. Kuhle ukukwenza ngale ndlela ukuze umzimba ujwayele ukudla okusha okunzima kakhulu ukukungenisa.
Izithelo ezomile
Amantongomane anesizathu sawo sokwethulwa ekudleni kwezingane. Ikona kunconyiwe ukuzinikeza kusukela ezinyangeni eziyi-12, kodwa kufanele uqaphele kakhulu ukuthi uzithatha kanjani. Ukuklinywa ezinganeni kuvamise ukuba maningi amathuba okuba ngenxa yokudla amantongomane.
Ukuze bakwazi ukuwathatha ngesiqinisekiso esiphelele banganikezwa ochotshoziwe kunoma yisiphi isidlo lokho kusekelwe kuma-purées, noma uma uzokwenza uhlobo oluthile lwekhekhe, njenge amakhukhi noma amabhisikidi nalapho echotshozwa khona afihlwe. Akulula ukuwanika uma enosawoti noma ushukela.
Futhi, Kuwukudla okuvamise ukunikeza i-allergies eminingi, kodwa iqiniso lokuthi lithathwa onyakeni owodwa linciphisa wonke amathuba okuthuthukisa i-allergies esikhathini eside. I-allergies ayiyona into engaphezu kokudideka kwesistimu yokuzivikela, eyenziwa ngokukholelwa ukuthi kukhona ukutheleleka. Uma ingane isivele iwadla njalo amantongomane, akutuswa ukuthi iwaphuze uma inomkhuhlane, isifo sohudo, ukuhlanza noma lapho idinga ukugonywa. Ngale ndlela ngeke siludide kakhulu uhlelo lokuzivikela.
Ngakho, unganqikazi ukusebenzisa lokhu kudla okuhle, kunconywa kakhulu ikakhulukazi ekudleni kwabantu abadala. Kepha unganqikazi ukuyisebenzisa nezingane, inqobo nje uma isendleleni efanele. Manje ungayisebenzisi njengesengezo kokunye ukudla, kudingekile ekukhuleni okufanele kwezingane.