Uma ikhona ukudla okufanele isihloko sobukhulu bokudla lelo yigciwane likakolweni. Le ngxenye encane yokhula lukakolweni oluphelele (ithatha kuphela u-3% wobukhulu bayo) ihlala nenqwaba yezakhi zomzimba.
Futhi ukuthi umsebenzi wabo ukondla isitshalo ekukhuleni kwaso. Ngeshwa, igciwane likakolweni liyalahlwa lapho kwenziwa ufulawa omhlophe (okuyiyona edla kakhulu). Kodwa-ke, ungakuthola lokhu kudla ezingxenyeni ezinempilo zezinye izitolo ezinkulu futhi ukufake ekudleni kwakho ngezindlela eziningi.
Ungayisebenzisa kanjani igciwane likakolweni
Amagciwane kakolweni aluhlaza noma athosiwe
Amagciwane kakolweni wukudla okuguquguquka kakhulu. Ukunambitheka kwawo kumise okwe-alimondi futhi kunoshukela kancane, kanti ukuthungwa kwawo kuyakhwabanisa. Ungangeza isipuni (umthamo ophakanyisiwe kakhulu yizipuni eziyi-2-4 nsuku zonke) cishe kunoma yisiphi isidlo ongacabanga ngaso:
- Ama-yogathi
- Amajusi
- Milkshake
- Izinhlamvu zokudla kwasekuseni
- Amasaladi
- Izitobha
- Amasobho
- Amasaladi
- Izimpahla ezibhaka ekhaya (izinkwa, amakhekhe ...). Ungashintsha inkomishi engu-1/2 yefulawa ejwayelekile ngegciwane likakolweni.
Ungayixuba futhi nama-breadcrumbs ukukhulisa inani lokudla okunempilo kwezitsha ezifana nenkukhu enesinkwa.
Qaphela: Uma sekuvuliwe, gcina esiqandisini esitsheni esivaliwe kahle. Ukunotha kwayo emafutheni angenawo amandla kuyenza yokonakala kalula.
Uwoyela wamagciwane kakolweni
Ngaphezu kokudla kwakho (lapho kuphela isipuni esisodwa sanele ukuhlangabezana nezidingo zakho zansuku zonke zikavithamini E), ungasebenzisa uwoyela wegciwane likakolo ukuthuthukisa isimo sezinwele zakho nesikhumba. Ukungeza amaconsi ambalwa ku-shampoo yakho noma ku-conditioner kungasiza ekuvimbeleni ukulahleka kwezinwele kanye ne-dandruff.
Uma uke wacasula noma wavuvukala isikhumba, ukusebenzisa uwoyela wegciwane likakolweni kungasheshisa ukuphulukiswa kwakho ngenxa yokudla okunomsoco okufana novithamini E. Kusetshenziswe ngaphandle, kubuye kubhalwe ikhono lokukhulula i-psoriasis, i-eczema, imibimbi, izibazi nezinye izimo zesikhumba.
Qaphela: Njengoba icebile emafutheni athile, kufanele isetshenziswe ngokulinganisela. Ukuhlukunyezwa kwayo kungaholela ekucingeni kwe-hypotension, cholesterol ephezulu nesisu phakathi kweminye imiphumela emibi.
Izithako zegciwane likakolweni
Amagciwane kakolweni angatholakala nakuma-capsule. Lawa ma-plugins angasiza:
- Ukwehla kwesisindo
- Thola ukugaya okunempilo
- Thuthukisa isimo sesikhumba nezinwele
- Qinisa amathambo
- Khulisa ukuzala kwabesifazane nabesilisa
Nota: Cabanga ukuhlola nodokotela wakho ngaphambi kokuqala noma yiziphi izithako ukuvumelana ngemithamo nobude besikhathi sokwelashwa.
Ezinye izindlela zokudla igciwane likakolweni
Ungadla igciwane likakolweni ngemikhiqizo ephelele kakolweni, kufaka phakathi isinkwa sokudla okusanhlamvu, izimpahla ezibhakiwe, okusanhlamvu kanye nofulawa. Uma ilebula likhombisa ukuthi umkhiqizo okukhulunywa ngawo wenziwe ngo- "100% kakolweni ophelele", kufanele uqukathe zonke izingxenye zamabele okusanhlamvu, i-bran kanye negciwane.
Ziyini izinzuzo zegciwane likakolweni
Amagciwane kakolweni alayishwe nge-fiber, amaprotheni, namavithamini B (i-folate, thiamine, ne-vitamin B6). Yini enye, iqukethe amaminerali amaningi abalulekile emzimbeni (i-zinc, i-magnesium ne-manganese). Ibuye inikeze i-vitamin E, isakhi somzimba esinomsebenzi wokulwa ne-antioxidant esivame ukuba sincane ekudleni kwabantu abaningi, futhi esingavimbela umdlavuza noma isifo sikashukela.
Inhliziyo namathambo aqinile
Igciwane likakolweni lingasiza ukugcina inhliziyo iphilile futhi livimbele ukukhubazeka kwe-neural tube ezinganeni ngenxa yokuqukethwe kwayo kwe-folic acid.
Lokhu kudla futhi kuphefumula igazi nge-oxygen, iqinisa amathambo futhi ibambezela i-oxidation yamaseli. Lokhu kungenxa yegalelo layo le-iron, i-phosphorus kanye ne-selenium.
Ukwehliswa komfutho wegazi ophakeme (okukhuthazwa yingqikithi ye-potassium) kungenye inzuzo yokusebenzisa amagciwane kakolweni.
Ukulawula isisindo
Izipuni ezimbili zegciwane likakolweni zinikeza u-1.9 amagremu we-fiber. Kuyafaneleka ukucabangela ukubaluleka kwe-fiber ekudleni ukuze unelise kangcono isifiso futhi ngaleyo ndlela ulawule isisindo. Noma kunjalo, qaphela okuqukethwe kwayo okuphezulu kwekhalori (52 amagremu wezipuni ezimbili). Naka izingxenye, kanye nama-calories azo zonke ezinye izidlo ekudleni kwakho ukugwema ukuzuza kwesisindo.
Ngenxa yalokhu kufakwa kwefayibha, igciwane likakolweni lisiza futhi nokulawula ukuhamba kwamathumbu, lisimamise amazinga kashukela egazini futhi lehlise amazinga amabi we-cholesterol.
Yakha imisipha
Ukudla kwayo kwamaprotheni (cishe u-4 amagremu ngezipuni ezimbili) kuyenza ibe ngu- ally ukwandisa noma ukugcina ubukhulu bemisipha. Futhi, umzimba usebenzisa amaprotheni ukwenza amaseli amasha nokugcina amasosha omzimba ngokugcwele.
Imiphumela emibi yegciwane likakolweni
Ngaphandle kwezinzuzo zayo eziningi, akunconyelwe abantu abadla ukudla okungenayo i-gluten. Kungadala nokukhuluphala ngokweqile ngenxa yokunotha kwayo kuma-calories, yingakho kunconywa ukuthi kuqashwe ama-calories aphelele ansuku zonke lapho lokhu kudla kufakwa ekudleni.