Muesli - ingabe lo mkhiqizo uwusizo kangaka?

UMuesli uthathe indawo yesidlo sasekuseni esithandwa kakhulu phakathi kwabantu abathanda impilo enempilo. Bangena ekudleni kokudla okunempilo emuva ngo-1900 futhi kusukela lapho baqinise izikhundla zabo kuphela. Namuhla sizokutshela mayelana nezinzuzo nokulimala kwe-muesli, ukwakheka kwawo, okuqukethwe kwekhalori nazo zonke izici ezingaba khona zalo mkhiqizo.

Yini i-muesli - ukwakheka nezici zomkhiqizo

I-Muesli ayinamafutha amancane futhi ine-carbohydrate ehamba kancane, ngakho-ke okuqukethwe kwekhalori lomkhiqizo kuphansi. Lokhu kubaluleke kakhulu ekugcineni isisindo esifanele, sokwehlisa isisindo, ngesikhathi sokuvuselelwa ngemuva kwezifo ezahlukahlukene. Ngezindleko zamandla ezengeziwe, amantongomane, izinsuku, uju nokunye ukudla okunama-kilojoule amaningi kufakwa kuleyo ngxube.

Ububanzi be-muesli emashalofini ezitolo bukhulu kakhulu. Lapho ukhetha ukudla okunomsoco kwezemidlalo, kubhekelwa ukwakheka, ukunambitheka, impilo yeshalofu, ubukhona bezinto zokubulala kanye nendlela yokulungiselela. Izici zomkhiqizo wokugcina zincike ekwakhiweni kwenhlanganisela.

I-Muesli ilungiselelwe ngezithako eziningana:

• okusanhlamvu;
• izithelo;
• amajikijolo;
• amantongomane;
• bran;
• uju nama-syrups;
• izinongo nezinongo.

Izinhlamvu

Uhlobo olulodwa noma eziningana zezinhlamvu ze-oats, i-buckwheat, ukolweni, njll. Ziyisisekelo somkhiqizo. Ama-carbohydrate amancane okusanhlamvu akwenza uzizwe ugcwele amahora amaningana. Kuthatha isikhathi eside ukugaya nokugcina izinga likashukela elidingekayo kuze kufike ukudla okulandelayo, kwehlisa amazinga e-cholesterol.

Amavithamini B afakwe okusanhlamvu anomthelela omuhle kuthoni yohlelo lwezinzwa, agcina ukwakheka okulungile kwamazinyo, izipikili, izinwele nesikhumba. Futhi i-fiber, ecebile okusanhlamvu, ilawula ukusebenza kwesigqi samathumbu.

Izithelo

Ama-apula, ubhanana, uphayinaphu, njll. Kufakwa kuleyo ngxube. Lokhu akuthinti kuphela ukunambitheka komkhiqizo, kepha nokuqukethwe kwayo kwekhalori. I-muesli enenhliziyo enhle kakhulu ibandakanya ubhanana, i-kiwi, nomango. Ungashintsha futhi ukunambitheka ngezithelo ezomisiwe. Izinsuku, ama-prunes, ama-apricot omisiwe, ama-muesli agcwalisa ama-calories. Ngezansi kwetafula elinokuqukethwe kwekhalori lezithelo.

Amajikijolo

Zigcwalisa okusanhlamvu ngokuphelele. Ukwenza ukunambitheka kube okuhlukahlukene futhi kumnandi ngangokunokwenzeka, amajikijolo ashintsha kakhulu izakhiwo zenhlanganisela. Ukwengezwa kwama-cranberries kwenza ingxube ibe lula.

Amantongomane

Bacebile ngamaminerali (i-phosphorus, i-magnesium, i-calcium, njll.), Amavithamini namaprotheni, ngakho-ke asetshenziswa kakhulu ekudleni okunempilo. Okuqukethwe kwekhalori ephezulu kwamantongomane (amajikijolo aphindwe kaningi) kunciphisa ukusetshenziswa kwawo ezinhlelweni zokunciphisa umzimba. Ngezansi uzothola itafula elinekhalori lokuqukethwe kwamantongomane:

Igatsha

Igobolondo eliqinile lokusanhlamvu lenyusa ivolumu yenhlanganisela, linciphise okuqukethwe kwalo kwekhalori. Lapho kufakwa i-bran, ukudla kubonakala kunomsoco futhi ukusutha kuhlala isikhathi eside. Ziba yisisekelo sokudla okunama-kilojoule amancane, zikhuthaze ukusebenza kwamathumbu ejwayelekile, futhi zehlise amazinga e-cholesterol egazini.

Uju nama-syrups

Ziyangezwa ukwenza ingxube ibe mnandi, ibe nempilo enhle, noma ibumbe i-granola ibe yimigoqo. Bafaka ingxube ngezinto zokulandelela namavithamini. Kepha, njengasendabeni yamantongomane, andisa okuqukethwe kwawo kwekhalori.

Ama-condiments nezinongo

Zihambisana ikakhulukazi lapho usebenzisa i-muesli njalo. Izithasiselo ezinjalo azihlukanisi ukunambitheka kuphela, kodwa futhi zilawula nesifiso sokudla.

Izinto zokuvikela

Ukwengeza kwabo kwandisa impilo yeshalofu futhi kufanelekile ohambweni olude ngaphandle kokulethwa kokudla. Kuwo wonke amanye amacala, ukukhetha kufanele kunikezwe i-muesli yemvelo ngaphandle kokuvikela.

Izinhlamvu ezakha umkhiqizo ziyacaba noma zigaywe ukusheshisa ukulungiswa kwenhlanganisela. Ngokwelashwa kokuqala kokushisa okusanhlamvu kutholakala i-muesli ebhakwe. Zivame ukufakwa kumaswidi nemigoqo, edliwa njenge-dessert ezimele.

I-muesli eluhlaza ingadingi ukufaka ujusi, ubisi, amanzi, kepha iphilile kakhulu kunabalingani bayo ababhakiwe.

Okuqukethwe kwekhalori nenani lokudla okunempilo kwe-muesli

Ithebula lokuqukethwe kwekhalori nenani lokudla okunempilo kwe-muesli (ama-calories ne-BJU nge-100 g yomkhiqizo ngamunye):

Futhi cabanga okuqukethwe kwekhalori le-muesli *, kuya ngezithasiselo:

* Okuqukethwe ikhalori le-muesli kwehlukile kohlobo lwama-flakes nezithasiselo.

Landa i-Muesli Calor Table nge-Supplement lapha ukuze uhlale unayo.

Kuyini ukusetshenziswa kwe-muesli?

Kubaluleke kakhulu ukunamathela ekudleni okufanele ngesikhathi sokuzivocavoca okukhulu. Njengoba wazi, ukusebenza kwezemidlalo kuncike kakhulu ekudleni okulungile.

Yini enikeza ukufakwa kwe-muesli ekudleni okuvamile:

1. Ibhalansi. Amaminerali, ukulandelela izinto, amavithamini, ama-amino acid, i-fiber ayisisekelo senhlanganisela. Ngokusetshenziswa okuvamile komkhiqizo, inani elidingekayo lezakhi zomzimba lingena emzimbeni. Ngasikhathi sinye, inani lamafutha lilawulwa kalula ngokungeza amantongomane.
2. Yonga isikhathi. Akuthathi isikhathi eside ukulungiselela: thela nje ubisi phezu kwengxube futhi selulungile.
3. Ukuvama njalo Uhlelo lokuzivocavoca olumatasa lubeka engozini uhlelo lwakho lokudla. UMuesli akayona nje ibhulakufesi labashampeni, kodwa futhi uyisidlwana esilula, esigcwele (itiye lantambama, isidlo sasemini) noma usendleleni noma lapho kunesikhathi. Futhi akunzima ukuphatha i-muesli eyomile.
4. Zuza. Khetha inhlanganisela ngaphandle kwamaswidi, imibala noma izinto zokuvikela. Inomphumela omuhle ekukhuleni kwesisindo semisipha, umsebenzi wezitho nezinhlelo.

Ukusetshenziswa kwamandla okukhulu kubagijimi kudinga ukudla okunama-kilojoule amaningi. Kulokhu, ukuphathwa kwamafutha kufanele kulawulwe. Ezimweni ezinjalo, i-muesli ebhakwe enamagilebhisi omisiwe, ama-apricot omisiwe, ama-prunes, namantongomane angasiza. Okuqukethwe kwekhalori kwezingxube ezinjalo kucishe kufane nokwezimpahla ezibhakiwe, futhi okuqukethwe kwamaprotheni, ukulandelela izinto namavithamini kuphakame kaningana. La mandla kanye "nevithamini ibhomu" lihlolwe kaningi ngabaphambuki, abagijimi nabasindisi besisindo.

Yini elungiselelwe ngomesli?

Ngokushintsha inhlanganisela yezinhlamvu, izithelo namantongomane, noma yikuphi ukunambitheka komxube owomile kuyatholakala. Ingadliwa iluhlaza, igezwe ngesiphuzo sezithelo, ikhofi noma itiye. Ukwengezwa kobisi, iyogathi, ijusi, njll. Kwingxube eyomile kusiza ukwehlukanisa ukudla kwasekuseni. Ake sibheke ukuthi ungayilungisa kanjani kahle i-muesli, nokuthi iyiphi inhlanganisela yemikhiqizo ewusizo kakhulu.

Ngobisi

Thela i-muesli eyomile ngobisi kuphela uma ngaphambilini icutshungulwe ngokushisa. Lawa abizwa ngama-baked noma ama-granola flakes. Izingxube ezibanjiwe ezibizwa ngokuthi "ziluhlaza" nazo zithelwa ngobisi imizuzu embalwa. Kulokhu, zithathwa kangcono futhi azinakho ukunambitheka "kwekhadibhodi".

Uma uzenzele ngokwakho i-muesli kusuka okusanhlamvu ojwayelekile, ngokwesibonelo, ama-oats ahlanganisiwe, khona-ke kuzofanela uwagcobise ubisi okungenani amahora angu-1.5. Kokubili ukunambitheka nezinzuzo ze-muesli kuzokhuliswa kuleli cala.

Uma uqapha isisindo sakho, sebenzisa ubisi olunama-khalori aphansi. Ngezindleko zamandla aphezulu, kuvumelekile ukwengeza ubisi olungu-6% ngisho nokhilimu.

Le ndlela yokupheka ayifanele neze abantu abane-lactose. Ngokukhula, amandla okucubungula ama-carbohydrate obisi ayancipha, ngakho-ke ukusetshenziswa kwe-muesli enobisi nakho akunconywa ngemuva kweminyaka engama-30.

Nge yogurt

Ukungeza iyogathi kwandisa izinzuzo zezempilo zokudla. Iqukethe ama-microorganisms anenzuzo anomphumela omuhle ekugayeni. Le nhlanganisela ilungele ikakhulukazi abagijimi abaneminyaka engaphezu kwengu-30 ubudala, ngoba i-lactose isivele icutshungulwe yi-bifidobacteria. Okunye ukuhlanganisa ukufaka i-yogurt ukuthuthukisa ukunambitheka kwe-muesli. Ama-flakes acwilisa kakhulu, kanti i-granola igcina ukuqina nokuqina kwayo. Abantu abaningi bathola le ndlela yokudla i-muesli ijabulisa kakhulu. Okuqukethwe kwekhalori komkhiqizo ophelile kulawulwa kalula okuqukethwe kwamafutha kanye nenani le-yogurt.

Nge-kefir

I-Kefir ihlanganisa izindawo zobisi ne-yogurt. Ngakolunye uhlangothi, ithambisa ama-flakes omile kahle, njengobisi. Ngakolunye uhlangothi, inokuqina okungaguquguquki okuhambisana neyogathi. Iqukethe amabhaktheriya awusizo aguqula (ukuvutshelwa) ushukela wobisi ube ushukela. Lawa ma-flakes afanele abagijimi abane-lactose ukungabekezelelani.

Okuqukethwe kwekhalori kwe-kefir kukhethelwa imisebenzi yezemidlalo. Umkhiqizo wobisi olunamafutha aphansi usetshenziswa ngabavocavoci bomzimba, abagijimi, njll. ngesikhathi sokuvivinya umzimba njalo. Ama-kefir aphezulu (6%) ayengezwa ku-muesli ngenkathi yokuncintisana.

Ngoshokoledi

Ushokoledi umkhiqizo onekhalori ephezulu. Iqukethe ama-flavanoid, amavithamini, ama-antioxidants, anomthelela omuhle ezinhlelweni ze-nervous, circulatory and digestive. Lo ngumkhiqizo we-gourmet. Ushokoledi waseBelgium nowaseSwitzerland muhle ngokukhethekile ekunambithekeni. Izinhlobo ezibabayo zalo mkhiqizo zinempilo kakhulu.

Ukusetshenziswa kwayo kukhulisa kakhulu okuqukethwe kwekhalori kwenhlanganisela. Abasubathi bafaka i-muesli noshokoledi ekudleni kwabo ngezikhathi zokusetshenziswa kwamandla okwandisiwe.

Ngoju

Uju lunempilo kakhulu kunoshukela ojwayelekile. Iqukethe hhayi kuphela i-glucose, amavithamini eqembu B, K, C, E. Fructose wezinyosi abonwa njengomkhiqizo omnandi kunoshukela. Ngakho-ke, ngamanani amancane, kusetshenziswa abagijimi ukunciphisa ukutholwa kwama-carbohydrate asheshayo.

Okuqukethwe kwekhalori lwezinyosi kuphakeme. Ukwengeza uju oluningi kuma-flakes kwandisa inani lamandla esitsha. Izinzuzo zala ma-muesli zibonakala ikakhulukazi ngesikhathi sokuvuselelwa (ngemuva kokulimala noma ukuhlinzwa).

Ingabe kukhona ukulimala okuvela ku-muesli futhi kuyini?

Njenganoma yikuphi ukudla, i-muesli ingalimaza umzimba womdlali. Ake sicabangele izibonelo ezijwayelekile zezimo ezinjalo:

1. Ukusetshenziswa kwama-flakes ngabagijimi ngesikhathi sokukhula kwezifo zomgudu wamathumbu. IMuesli inesakhiwo esihhadlile, ayiphathwa ngokushisa futhi idinga umzamo omkhulu ohlangothini lokugaya ukugaya. Zibangela ukuwohloka kwenhlalakahle, kwandise ukwelashwa. Ukugwema ukulinyazwa ngamakhekheba ommbila, akhishiwe ekudleni ngesikhathi sokuqina kwezifo ezingamahlalakhona zomgudu wamathumbu.
2. Kusetshenziswa izingxube eziqukethe izithako ezingafuneki. Uhlu lungolomuntu ngamunye kumdlali ngamunye. Isibonelo, uma ungabekezeleli i-gluten, ungasebenzisi izingxube ze-cereal. Ama-raspberries nama-citrus aphikisiwe kubasubathi abanezinto ezingezwani nokwaliwa. Uju nezithelo ezimnandi kufanele zikhishwe ekudleni kwabanesifo sikashukela, njll.
3. Ukukhethwa okungalungile kokuqukethwe kwekhalori kwenhlanganisela yohlelo lokuqeqeshwa. Ngokungafani okuphawulekayo phakathi kokuqukethwe kwekhalori nokusetshenziswa kwamandla, inzuzo engathandeki kumafutha amaningi izokwenzeka (uma idluliwe). Uma inani lokudla okunomsoco lenhlanganisela lincishisiwe ngemuva kwemithwalo ekhulayo, lokhu kuzoholela ekuwohlokeni komzimba nasekuwohlokeni kwemiphumela yezemidlalo.
4. Ukusetshenziswa ngokweqile kwe-muesli. Izingxube ezijwayelekile aziqukethe uvithamini C. Ukusetshenziswa kwesikhathi eside kwamaflake anjalo kuholela ekwehleni kokuzivikela komzimba. Indlela elungile yokudla: ukufaka amajusi amasha anothe ngo-vitamin C ku-muesli nokudla okusanhlamvu kanye ngosuku.

Isiphetho

IMuesli iwumkhiqizo omnandi futhi onempilo. Ngokushintsha ukwakheka kwenhlanganisela nenani lezinto ezifakiwe kuyo, kulula ukuthola inhlanganisela efanelekile yomsubathi wanoma iyiphi iphrofayili, kusuka kumdlali we-chess kuya kwi-crossfit.

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