Yintoni iivithamini ingqolowa ebilisiweyo?

Corn lunikwa ingqalelo omnye okuluncuthu kakhulu zithandwa ukuba babekuthanda ngokulinganayo zombini abadala kunye nabantwana. ukusetyenziswa kwaso kuphela esiphekiweyo, kodwa ngendlela eyakhiwe. Kwakhona kuba uvelisa starch kunye nomgubo, apho kamva babe izithako izitya ezininzi. Ukongezelela, sonke siyazi kakuhle kakhulu umbona njani luncedo. Yintoni iivithamini iqulathe le mveliso, uya kufunda inqaku yanamhlanje.

A incinane

Njengokuba ukhozo izityalo ezilinyiweyo waqalisa ukukhula amalunga neshumi lamawaka kwiminyaka eyadlulayo. Eyokuqala kulinywe bayo abantu abahlala kummandla Mexico. Ngelo xesha kweendlebe zakhe zaba zincinane kakhulu namhlanje. ubukhulu iziqhamo engumndilili iisentimitha emine kuphela.

Abo bafuna ukuqonda oko iivithamini zinto ingqolowa, kuya kuba umdla, kwaba sisiseko yomxhesho izizwe Indian ukuba imiwe naseMelika elide phambi kokuba US Department of Education. Imifanekiso kwezityalo lwendlovu iindonga Indian iitempile yamandulo. Yinto eyaziwayo ukuba ezinye izizwe ngethemba lesivuno kakuhle wasondeza kuye uThixo umbingelelo kweLanga ngohlobo isonka esibhakiweyo ukusuka babesivusa.

amazwe aseYurophu baye bafunda ngale inkcubeko Bulelani Hristoforu Kolumbu. Ngomhla kummandla Russia oko yaqaliswa kwinkulungwane XVII. Lwakhe ulinywa kwimimandla kunye ezishushu (engasezantsi Ukraine, zaseCaucasus kunye eCrimea). Ntlandlolo ukuba ezilinyelwa isityalo zokuhomba, kodwa kamva baseYurophu siqonde emlonyeni wayo.

chemical ukubunjwa

Abo banomdla, yintoni iivithamini zifumaneka ingqolowa, uya kumangaliswa kukufumanisa ukuba kucingwa yenye yemithombo kakuhle izinto ezininzi ezibalulekileyo. Le mveliso ephantsi-osidingayo iqulethe ezimbiwa iityuwa, amafutha, ascorbic acid, iiproteins, iswekile kunye istatshi. Linemali Vitamin E kunempembelelo entle ulusu neenwele. Ukongeza, kuyanceda kukwaluphala. Kwakhona, iye isixa ezaneleyo magnesium, potassium nesinyithi. B iivithamini uncedo Group ekulweni uxinezeleko, efuna kunye nezinye izifo e-nervous system.

Okubangel 'umdla kukuba, ngo ezilikhulu iigram zengqolowa iqulethe calories 97 kuphela. Ngoko ke, oko kuthathwa njenge imveliso yokutya. Ukongeza, ukuba zizityebi iivithamini K no D, nto leyo nayo kakuhle kuchaphazela umzimba womntu.

izakhiwo eziluncedo

Bana phandle iivithamini ziqulathwe umbona, kuyimfuneko ukuba banikele ingqalelo impembelelo yayo empilweni yethu. Ngenxa yobukho oluninzi fibre iphucula imeko phecana zesisu. ifayibha ezinyibilikayo ebandakanyekileyo kuthintele cholesterol ezingenakunyibilika ingqalelo ukuthintelwa ilungileyo kwesisu.

Abo sele esazi ukuba iivithamini ziqulathwe ingqolowa ebilisiweyo, kuya kuba umdla, ukuba ukusetyenziswa rhoqo kule mbiza kwenza kube lula ukugcina impilo amehlo. Antioxidants isipho kuso kuba nempembelelo entle imeko amalungu umbono, nokuthintela uphuhliso kwamehlo.

Ngenxa equlethwe nombona ebilisiweyo beta-cryptoxanthin ixhasa impilo ithambo kwaye kuthintela izifo ezifana nesifo samathambo.

Izimo nokusetyenziswa

Bana phandle neevithamini ingqolowa, kufuneka siyiqonde zokutya kufuneka ibe imveliso. Nje ukuba gwenxa ezi izikhwebu okumnandi kunokubangela iingxaki ezinkulu kulo phecana zesisu. Kwakuwo imveliso kubangela iintlobo ukuphazamiseka kunye ukungasebenzi le nkqubo yokwetyisa.

Abanye abantu banokufumana kukwalisa umbona. Ngethamsanqa, oku kuyenzeka kunqabile kakhulu. Nakuba kunjalo, kwimeko apho iimpawu incinane kufuneka ecaleni ngokupheleleyo ukususela kwisidlo sakho. Ezi mpawu zixhaphakileyo of komzimba ezi irhashalala, ububomvu kunye ukurhawuzelela kwesikhumba.

Kunqweneleka ukuba kakubi lwengqolowa ingqolowa kubantu unesifo isisu isilonda, thrombosis okanye thrombophlebitis. Kulo mzekelo, imveliso kunokubangela umonakalo enkulu kwimpilo.

Yintoni ngcono - okuphekwe okanye eyakhiwe ingqolowa?

Ngokungafaniyo iziqhamo ezininzi kunye nemifuno, le ingca angalahlekelwa iipropati yayo ezixabisekileyo kwinkqubo yonyango ubushushu. Shell corn Iinkozo kugcina ingqibelelo kwayo emva zokupheka. Ngoko ke, kubalulekile ngokulinganayo ekwimo IiReggaeton zaqwalaselwa.

Abo sele esazi oko iivithamini e ingqolowa ebilisiweyo, uya kuba nomdla ukwazi ukuba exabiseke ngaphezu eyakhiwe. Kakade ke, kwakhona iqulethe izondlo, nje obusezantsi kancinci lamanani. Isibakala sokuba ngexesha lamalungiselelo zengqolowa ukugcinwa kwawo idliwa oluninzi iivithamini. Ukongeza, ezinye abenzi abanganyanisekanga kongeza iimveliso zabo yeMfuzo.

Izindululo ngokukhetha i

Ukuyiqonda into neevithamini ingqolowa, kufuneka sifunde ukwahlula imveliso esemgangathweni. Asilungiselelwanga imifuno ekhethiweyo inokubangela umonakalo kwimpilo yakho, ngoko ke kufuneka uxanduva unako ukuza umba.

Akuyi Kucetyiswa ukuba kuthengwe sasibhalwe nayo. Ekubeni kungekho namnye unako ukuqinisekisa ukuba zigcinwe kakuhle. Womile, wahlukana amagqabi iziqhamo zibonisa ukuba umbona elide kakhulu elangeni ngqo. Kusenokwenzeka ukuba sele iqalile ukwanda ngamandla kwamagciwane. Iinkozo umthunzi Non-uniform ibonisa ukuba ayisekho entsha.

Xa ukhetha ukutya okunkonkxiweyo kufuneka ahlawule kuqala ingqalelo ukuphakheja. Kufuneka ube yonke ingcaciso eyimfuneko malunga lokugcinwa kwaye qhagamshelana nabavelisi. kubalulekile ukuba sijonge umhla wokwenziwa. Corn eziveliswa entwasahlobo ebusika, akukwazeki entsha. Kulo mzekelo, phambi kokuba ulondolozo kokuba zigcinwe zibambene. Njengenxalenye yale mveliso kufuneka ukuba ibe nto, ngaphandle imbewu, amanzi kunye encinci iswekile netyuwa.

nokupheka Tips

Kuba abo sele beyazi indlela luncedo iivithamini ingqolowa ayikho buhlungu ukufunda ukupheka wokudla. Oku kunokwenziwa kuphela, nowezojiweyo ngepani, kodwa multivarka, nokuba liziko lezonka, umkhumbi. Ukuba imveliso ingabi nzima kakhulu, kucetyiswa ukuba ityuwa sele uhlobo ogqityiweyo.

Njengoko ekuphekeni ixesha, okuninzi kuxhomekeke uhlobo cereal. Ngokuqhelekileyo, kuthatha malunga namashumi amathathu emizuzu. Kodwa kwezinye iimeko, ixesha ukupheka uyandiswa iiyure ezintathu okanye ezine. Xa upheka ingqolowa iyabiliswa kulo ilondoloza zesixa izondlo, njengoko le nkqubo kuthatha imizuzu ngaphantsi kweshumi elinesihlanu.

iindlebe abaselula yasenza idla okuphekiweyo eziko. Isiphumo uju enuka kamnandi gqitha and ethambileyo. Akwanelanga ukuba agalele ingqolowa ngamanzi kwaye uyithumele eziko malunga yimizuzu engamashumi amane.

Ukusetyenziswa cereals

Bana phandle neevithamini ingqolowa, kuyimfuneko ukuhlola apho iindawo ukusebenzisa le mveliso luncedo. Yakhe ende kwaye zisetyenziswa ngempumelelo amayeza abanam. Ngoko ibala zesityalo zithathwa i umchamo elihle, neoli yayo inceda ukwehlisa amazinga yegazi. Zokutya zilungiselelwe kwisiseko babesivusa, kudala kucetyiswa ukuba awadubadube abasetyhini abaphethwe ukungachumi.

Sebenzisa oku cereal luncedo, kwaye izithambiso. Ngokusekelwe liveze zonke iintlobo iindlela yokhathalelo iinwele, kwakunye izithambiso ezikhuthaza ukuchacha yokuqala kwesikhumba luthambe. Xa dietetics esetyenziswa ngempumelelo umbona umhluzi. Kukholelwa ukuba kuyanceda ukuba aqhumisele ngamanqatha extra ngokukhawuleza.

Ngumzali, kodwa esi sityalo asetyenziselwa kwishishini lokwakha, kwakunye ukuba nokuveliswa yokuncamathelisa, iphepha kunye paperboard. Kwezolimo, le imifuno isetyenziswa ukutya iinkomo.