Ukholifulawa imifino emangalisayo engalungiswa ngezindlela ezahlukahlukene. Lo mkhiqizo ucebile ngamavithamini namaminerali anomphumela omuhle emzimbeni womuntu. Kodwa-ke, kwezinye izimo, ukusetshenziswa kwe-cauliflower kungaba yingozi empilweni, ngakho-ke kufanele uqaphele ukuphikisana kokuthatha umkhiqizo. Le mifino ilungele umsoco wokudla futhi isiza ukunciphisa umzimba. Imininingwane engaphezulu - ngokuhamba kwesikhathi ku-athikili.
Inani lamandla wekholifulawa (okuqukethwe ikhalori)
Inani lamandla ekholifulawa lithembela esimweni elizosetshenziswa ngalo: okubilisiwe, okusha, okuthosiwe, okubhakiwe, okuphekiwe, okufakwe emanzini anosawoti, okuphekiwe. Ngale mifino, ungapheka izitsha eziningi ezahlukahlukene: amasobho, amazambane acubuziwe, amasaladi, ama-omelets, ama-casseroles, ama-cutlets nokuningi. Ngakho-ke, isibonelo, ukholifulawa omhluziwe unokuqukethwe kwekhalori okungama-43 kcal nge-100 g, kanti i-omelet enalo mkhiqizo izoba nekhalori ephezulu kakhulu: i-100 g yesitsha iqukethe i-95.7 kcal. Ngokuya ngokuthi iziphi izithako ezihlanganiswe nekholifulawa, ingqikithi yekhalori yokudla izokwenyuka ngokufanele.
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Amakhalori namanani wokudla okunempilo (BZHU) wekholifulawa ngaphandle kwezithako ezingeziwe kuvezwe etafuleni elingezansi.
| Uhlobo lwekholifulawa | Amakholori ngama-100 g | Inani lokudla okunempilo (BZHU) |
| Okusha / okuluhlaza | 25 kcal | 2 g amaprotheni, u-0.1 g wamafutha, ama-2.8 g ama-carbohydrate |
| Ubilisiwe ngosawoti | 32.4 kcal | 2.1 g amaprotheni, u-0.8 g wamafutha, ama-4.2 g ama-carbohydrate |
| Ubilisiwe ngaphandle kasawoti | 23 kcal | 1.8 g amaprotheni, u-0.5 g wamafutha, 4.1 g ama-carbohydrate |
| Ethosiwe | 95.2 kcal | 2.8 g amaprotheni, 7.3 g amafutha, 5 g carbohydrate |
| Stew | 62.3 kcal | 2.2 g amaprotheni, 3.4 g amafutha, 5.1 g carbohydrate |
| Kubhakwe kuhhavini | 47 kcal | 2.9 g amaprotheni, 1.5 g amafutha, 5.6 g carbohydrate |
| Okwezithandani | 25.5 kcal | 2.2 g amaprotheni, awekho amafutha, ama-4.3 g ama-carbohydrate |
| Ifakwe emanzini anosawoti | 41.6 kcal | 2.3 g amaprotheni, 1.5 g amafutha, 5 g carbohydrate |
| Kufriziwe | 34.4 kcal | 2.4 g amaprotheni, 0.2 g amafutha, 3.9 g carbohydrate |
Ukholifulawa obilisiwe ngaphandle kasawoti yikhalori elincane kakhulu, kepha kufanelekile ukuthi ucabangele ukuthi ukunambitheka kwawo kuzoba yini kulokhu - akukho. Ukuze ushintshe, umkhiqizo kunezelwa ezinye izingxenye: imifino, izinhlanzi zasolwandle, izinhlobonhlobo zamasoso (ukhilimu omuncu, ukhilimu, imayonnaise, ibhotela). Kulokhu, iklabishi liphenduka libe mnandi futhi linempilo encane, kepha linomsoco kakhulu. Imininingwane yamandla nokudla okunomsoco weklabishi enezithako ezingeziwe ingatholakala etafuleni elingezansi. Okuthandwa kakhulu yizinhlanganisela ezilandelayo:
| Uhlobo lwekholifulawa | Amakholori ngama-100 g | Inani lokudla okunempilo (BZHU) |
| Ubiliswe ngeqanda | 62 kcal | 3.6 g amaprotheni, 3.3 g amafutha, 4.9 g carbohydrate |
| Isinkwa | 139 kcal | 4 g amaprotheni, 8 g amafutha, 11.4 g carbohydrate |
| Ethosiwe ngamaqebelengwane esinkwa | 80 kcal | 3 g amaprotheni, 4.4 g amafutha, 7.8 g carbohydrate |
| Ethosiwe epanini neqanda | 98 kcal | 4.4 g amaprotheni, 7.5 g amafutha, 3.6 g carbohydrate |
| Ethosiwe ngo-ukhilimu omuncu | 104 kcal | 2.6 g amaprotheni, 7.7 g amafutha, 6.5 g carbohydrate |
| Kubhakwa noshizi | 102 kcal | 5.8 g amaprotheni, 5.9 g amafutha, 6.8 g carbohydrate |
| Stewed ngemifino | 40 kcal | 2.5 g amaprotheni, 4.5 g amafutha, 6.3 g carbohydrate |
Okuqukethwe kwekhalori ukholifulawa kuyahluka, kanye nenani lokudla okunempilo. Izitsha ezahlukahlukene zilungiswa ngemifino, eyakha isisekelo sokudla okunempilo. Ukudla okubilisiwe, okuyisitshulu, okuphekwe futhi okuthosiwe kuqukethe amakhalori ambalwa. Okungukuthi, ukholifulawa angabizwa nge-low-calorie.
Ukwakheka kwamakhemikhali nezakhiwo eziwusizo zemifino
Ukholifulawa ngumkhiqizo obalulekile empilweni, ngoba ukwakheka kwawo kwamakhemikhali kufaka amavithamini amaningi, ama-macro- kanye nama-microelements, amaminerali, ama-amino acid nezinye izinto eziletha izinzuzo ezinkulu emzimbeni womuntu. Sigxila kuleli qiniso: ukholifulawa uzoba nempilo futhi abe nomsoco, kungakhathalekile ukuthi iyiphi indlela yokwelapha ukushisa. Kokubili okuluhlaza nokubilisiwe, okuthosiwe, okubhakiwe kanye nesitshi, imifino inomphumela omuhle kwezempilo. Amavithamini nezinye izinto eziwusizo ziqukethwe ezinhlotsheni ezahlukene zemikhiqizo cishe ngenani elifanayo.
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Ukwakhiwa kwamakhemikhali ukholifulawa kufaka amavithamini K, A, C, E, H, PP, B amavithamini (B1, B2, B3, B6, B9). Zithinta impilo ngale ndlela:
- Uvithamini A. Kubalulekile emasosheni omzimba, kuqinisa amathambo namazinyo, kunomphumela wokuvuselela amandla, kubambezela inqubo yokuguga futhi kunomthelela omuhle ezithweni zombono nakuhlelo lwezinhliziyo.
- Amavithamini B. Zithinta cishe wonke umzimba: kwinhliziyo, amasosha omzimba, uvalo, uhlelo lokujikeleza kwegazi, qinisa izinzipho. Bathuthukisa inkumbulo futhi banike amandla umzimba, bakhulise ubungqabavu. Umuntu, lapho ezisebenzisa, uzizwa ekhuphuka amandla futhi elungele ukusebenza okusebenzayo. Kungakho kunconywa amavithamini B ukuthi adliwe ngezikhathi ezithile.
- Uvithamini C. I-antioxidant yemvelo. Lezi zinto zivuselela ukuzivikela komzimba, zivimbela amagciwane namagciwane ekunciphiseni amasosha omzimba. UVitamin C ulwa nezifo eziningi futhi anciphisa ukukhula kwamangqamuzana omdlavuza.
- Uvithamini E. Kuyadingeka ekusebenzeni okujwayelekile kwezinhlelo ze-circulatory kanye ne-endocrine, ukubuyiselwa kwamazinga we-hormonal kwabesifazane nokwanda kocansi kubantu besilisa. Futhi, uvithamini E uzosiza abesifazane ukuthi bajwayise umjikelezo wokuya esikhathini nokuvimbela ukungabi nenzalo. Uma uhlela ukukhulelwa, uvithamini E yilokho okudingayo. Kuboniswa ukuthi kusetshenziswe ngabesilisa nabesifazane.
- Uvithamini K. Kunomphumela omuhle ohlelweni lokujikeleza kwegazi, okungukuthi kuthuthukisa ukunqamuka kwegazi. Yile vithamini ezosiza amanxeba ukuthi aphole ngokushesha.
- Uvithamini N. Kuthuthukisa isimo sezinwele: asiwi, sihlala siqinile futhi silky. Izinkinga zobucayi, isigaba, ukulahleka kuzophela ukukhathaza. Uvithamini H uphinde uthinte isikhumba: isikhumba sihlala sithambile, sinwebeka futhi sisebusha isikhathi eside.
- Uvithamini PP. Kushukumisa ukujikeleza kwegazi, kuvimbele amahlule egazi, kujwayelekile amazinga e-cholesterol. I-Nicotinic acid ilungele izinwele, kanjalo novithamini H. Ngalesi sizathu, i-PP iyisithako semikhiqizo eminingi yezimonyo nezokunakekelwa kwekhaya.
Ngaphezu kwamavithamini, ukholifulawa ucebile ku-fiber yokudla, okunikeza nezinzuzo. Lezi zinto zihlanza umzimba ubuthi nobuthi. I-fiber yokudla inomphumela omuhle ezinhlakeni zomgudu wamathumbu. Umsebenzi wesisu, amathumbu, amanyikwe ubuyela kokujwayelekile, inqubo yokugaya iyathuthuka. Ngenxa yefayibha yokudla equkethwe ukholifulawa, ungakwazi ukubhekana nezinkinga zamathumbu ezifana nohudo, ukuqunjelwa, ukuqunjelwa, ukuqunjelwa. Izindonga zesisu, i-mucosa zivikeleke ngokwethembeka ngemicu yokudla kusuka ekwakhekeni kwezilonda.
Ukholifulawa ucebile ngama-micro-and macroelements awusizo: i-magnesium, i-phosphorus, i-selenium, i-potassium, i-calcium, i-zinc, i-manganese, i-iron, ithusi, i-sodium. Ngamunye wabo unenhloso yakhe. Isibonelo, i-zinc ne-calcium kubalulekile emathanjeni aqinile. Ukuntuleka kwalezi zinto kuzophazamisa impilo: amazinyo azoqala ukudilika futhi awe, izinzipho ziphuke, ingozi yokwaphuka izokwanda.
I-ayoni ithuthukisa umzimba nge-oxygen. I-sodium, ngakolunye uhlangothi, ibamba iqhaza elibonakalayo ekwenzeni okujwayelekile ukusebenza kwezinso, igcine ibhalansi yamanzi nosawoti. I-Manganese iphikisana nokuthuthukiswa kwesifo se-ovari. Lesi sici siwusizo ohlelweni lwezinzwa, lunomphumela wokuthoba kuso. I-Manganese iyadingeka ikakhulukazi kubantu abanezifo ezingezwani nomzimba. Ngenxa ye-potassium, ubuthi buyasuswa emathunjini nasesiswini futhi ingozi ye-edema iyavikeleka. I-Potassium yinto ezosiza ukubuyisa amandla ngemuva kokuzivocavoca.
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Ukholifulawa unezinto zokwelapha ezilandelayo: ukuqinisa, ukuvimbela umzimba, i-choleretic, i-anti-inflammatory, anti-stress, ukuthambisa.
Imifino inikeza izinzuzo zezempilo ezizungezile:
- kuthuthukisa ukuzivikela komzimba futhi kuholele ekululameni okusheshayo, ukululama ekuguleni;
- iqinisa imithambo yegazi, ngenxa yalokho umsebenzi wohlelo lonke lokujikeleza kwegazi ubuyela kokujwayelekile;
- ukumuncwa kalula ngumzimba, ngakho-ke kuyindlela enhle kakhulu yokondla izingane, ukondla ingane endala nabesifazane ngesikhathi sokukhulelwa;
- kuvimbela ukuthuthukiswa kwesifo sohlangothi;
- ibuyisela i-microflora yamathumbu;
- ivikela umzimba kuma-microbes, ivimbela ukuthuthukiswa kwezilonda, izicubu;
- kunciphisa ingozi yomdlavuza;
- kuthinta umsebenzi wenhliziyo, kubuyisa isilinganiso senhliziyo;
- unomphumela wokulwa nokuvuvukala;
- isetshenziselwa ukunciphisa umzimba ngenxa yokuqukethwe kwayo okuncane kwekhalori;
- ukulwa nokudangala, ukuphazamiseka kwemizwa, ukucindezeleka;
- ivuselela isikhumba.
Njengoba ukwazi ukubona, ukholifulawa ongahluziwe, ophekiwe, osikiwe, othosiwe futhi othosiwe unomthelela omuhle emzimbeni womuntu uwonke, uthuthukisa impilo, imizwa, nokubukeka. Le mifino eyisimangaliso izosiza ukubhekana nezinkinga eziningi, futhi okubaluleke kakhulu - ukukhulisa isimo somzimba sokuzivikela komzimba. Umkhiqizo kufanele nakanjani ungeniswe ekudleni - ngaphezu kwezinzuzo, kuzonikeza injabulo yokudla.
Ukulimaza nokuphikisana ongakusebenzisa
Ukholifulawa unezinzuzo eziningi zezempilo, kepha njenganoma ikuphi ukudla, kungaba yingozi ngaphansi kwezimo ezithile. Ukuze ungesabi impilo yakho, kufanele ukhiphe ukholifulawa ekudleni kwakho lapho kukhona ukuphikisana okunjalo:
- amatshe ezinso;
- uhudo;
- ukucasuka kwesisu;
- ukuphazamiseka kwamathumbu;
- i-gout (amazinga akhuphukile e-uric acid emzimbeni);
- i-enterocolitis enamandla;
- isifo segilo;
- isikhathi sokuhlinzwa ngemuva kokuhlinzwa emgodini wesisu nasesifubeni.
Phambi kwenkomba eyodwa noma eziningi ezibalwe, akuvunyelwe ngokuphelele ukudla imifino. Abantu abanezifo zomgudu wokuchama nezinso kufanele baqaphele ikakhulukazi.
Abanye ososayensi bathi ukholifulawa usiza ekujwayeleni ukucindezelwa kwegazi, kepha ngomfutho wegazi ophezulu nezinye izifo zenhliziyo ezimbi, ngaphambi kokuthatha imifino, kubalulekile ukuthi uvakashele udokotela futhi ubonane naye.
Nge-acidity eyandisiwe yejusi lesisu, ukusetshenziswa komkhiqizo akufuneki, ngoba imifino inegalelo ekwandeni kwale asidi kakhulu. Qaphela futhi ulandele izeluleko zikadokotela wakho.
Ukholifulawa akabhekwa njengomkhiqizo we-allergenic, kepha ukusabela okweqile kuwo kuyenzeka. Kubantu abajwayele ukungezwani nezinto ezithile komzimba, kungcono uqale ngesamba esincane semifino, ubone ukusabela komzimba nenhlalakahle jikelele. Kuphela uma kungekho mphumela omubi, ungaqhubeka nokwandisa ingxenye.
Abesifazane abakhulelwe, omama abancelisayo nabantu abanesifo sikashukela kungenzeka bangakhathazeki - abanakho ukuphikisana nokudla ukholifulawa. Kepha akekho owakhansele umthetho wendawo yonke - ungadli ngokweqile.
Ukholifulawa omncane
Umphumela wokwehliswa kwesisindo kakholifulawa uqinisekisiwe ngabezomsoco. Kodwa-ke, asikho isizathu sokungabaza ukusebenza kokudla kwe-cauliflower kokunciphisa umzimba, ngoba lo mkhiqizo unama-calories aphansi. Ngesikhathi esifanayo, uyinqolobane yamavithamini namaminerali azosiza hhayi kuphela labo abafuna ukunciphisa isisindo, kodwa nalabo abalandela lesi sibalo ngokudlala njalo ezemidlalo.
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Imithetho
Ukholifulawa uphakeme kunezinye izinhlobo zale mifino. Kusemkhiqizo "osontekile" oqukethe izakhamzimba eziningi kakhulu ezinezakhi zokudla. Ukholifulawa uyingxenye yokondleka okufanele, okulandelwa yibo bonke labo abafisa ukwehlisa isisindo nabasubathi, nabantu abaphila impilo enempilo. Ukholifulawa kukusiza kanjani ukuthi wehlise isisindo? Ngenxa yokuthi umkhiqizo unamakholori amancane, kuvimbela ukuqoqwa kwamafutha amaningi. Umkhiqizo ugcwalisa umzimba kalula futhi ngokushesha, kufaka phakathi izakhi zomzimba nezakhi.
Iseluleko! Ngesikhathi sokudla ukholifulawa, kuvunyelwe ukudla ibele lezinkukhu elibilisiwe, ama-apula aluhlaza, amawolintshi, isithelo samagilebhisi, ipomegranate, ukwatapheya, utamatisi we-cherry, ukhukhamba, isithombo esimhlophe, upelepele wensimbi, u-anyanisi oluhlaza, amalikhi, iparsley, i-watercress, ulethisi weqhwa. Uma uwoyela, yi-olive kuphela, futhi uma iziphuzo - itiye eliluhlaza noma elinamakhambi ngaphandle koshukela, ikhofi elimnyama, i-kefir enamafutha aphansi.
Okungavunyelwe yimikhiqizo kafulawa, okusanhlamvu, okuthosiwe, okubhemayo, ukudla okunamafutha, ummbila ne-oat flakes, ubhanana, izipisi, amazambane, ummbila, ipasta, amadombolo, i-sauerkraut, ama-capers asemathinini. Awukwazi ukuphuza iziphuzo ezinotshwala nezoshukela.
Izinhlobo
Kunezindlela eziningi ezahlukahlukene zokudla ukholifulawa. Ngokuya ngokubuyekezwa kwalabo ababalandela, singaphetha ngokuthi: imiphumela iyamangalisa. Ukudla okunjalo kusiza ukwehlisa isisindo ngokusobala, ngenkathi kungadingi isikhathi esiningi nemali, futhi umzimba uhlanzwa ngasikhathi sinye ubuthi nobuthi. Okuwukuphela kwempendulo yokudla okunjalo uhlu oluhlaba umxhwele lokudla okungavunyelwe. Kepha akudingekile nakancane ukuthi ushiye ngokushesha ukudla okuthandayo. Kufanele ushintshele ekudleni okulungile futhi okulinganiselayo kancane kancane, hhayi ngokushesha wenze ushintsho olubukhali. Ukholifulawa, ukunamathela ekudleni, kungakuhle ukuthi udle okungenani kabili ngosuku.
Le mifino ayisiyo kuphela indishi eseceleni yezitsha zenyama nezinhlanzi. Ukholifulawa ungabhekwa njengesitsha esihlukile, into esemqoka ukuyipheka kahle. Inketho ekahle yokwehlisa isisindo ngumkhiqizo obilisiwe, obhakwe futhi oyisitshulu. Imifino ebilisiwe isiza ukubhekana nesisindo esiningi, kuyilapho ethosiwe inciphisa le nqubo. Kepha zonke izinhlobo zomkhiqizo zinenhlanganisela emangalisayo neminye imifino, amasoso ahlukahlukene nemikhiqizo yobisi.
Ake sifingqe
Ukudla ukholifulawa kungokoqobo. Ukwehla kwesisindo okunjalo kuzokusiza ukufeza ngokushesha imiphumela oyifunayo. Ngasikhathi sinye, izitsha ezinemifino aziphili nje kuphela, kepha futhi zimnandi, okungukuthi, ukudla kubekezelelwa kalula ngumzimba. Kunconywa ukwethula ukholifulawa ekudleni kwabasubathi nalabo abenza imfanelo yasekhaya. Ngenxa yokusetshenziswa kwalo mkhiqizo, uzonikeza umzimba izakhamzimba, ululame ngokushesha ngemuva kokuzivocavoca ngamandla futhi unelise umuzwa wendlala.
Ukholifulawa umkhiqizo obalulekile onomphumela omuhle emzimbeni wamadoda, abesifazane nezingane. Imifino icebile ngamavithamini, amaminerali nezinye izinto ezinempilo. Kulokhu, ungakhohlwa mayelana Izimo ukusetshenziswa.
Kulabo abafisa ukwehlisa isisindo, ukholifulawa ulungile. Konke lokhu kumnandi futhi kunempilo kakhulu!
