Kukunzima ukufumana ukutya okuvumela ukusetyenziswa kwesonka esimhlophe, kuba kwanokuba umxholo wekhalori wecandelo elinye liphezulu. Phakathi kwezinye iintlobo zesonka, olu khetho aluqwalaselwe njengona luncedo kakhulu. Ukuveliswa kwezonka ezimhlophe, umgubo ophezulu ophezulu, uqulethe inani elincinci lezondlo kunye ne-fiber.
Zingaphi iikhalori zisesonka esimhlophe kwaye ziphilile?
Zininzi izifundo eziye zafunyanwa ezibonise izizathu ezi-4 eziphambili zokuba kutheni kungenakucetyiswa ukuba ufake isinkwa esimhlophe kwisondlo:
- Imveliso ibandakanya ininzi yesitashi kunye neekhalori, ezithathwa ngokukhawuleza emzimbeni.
- Isonka esingumhlophe sinomlinganiselo omkhulu we- glycemic index , okhuthaza ukwanda ngokukhawuleza kwi-glucose egazini, oko kukunciphisa inkqubo yokuqhekeka kwamafutha.
- Iikhalori kwisonka esimhlophe ziphezulu, ngoko-100 g malunga ne-290 kcal. Ukuba ungeze ioli okanye ugxobhozo kuyo, amandla okonga ayenyuka kakhulu.
- Ngokusetyenziswa rhoqo kwesonka esinamhlophe ngobuninzi, kunokubakho iingxaki ngesondlo sesisu, esinokubangela ukubonakala kweengxaki kunye neengxaki zemethambo.
Olunye umlinganiselo wesonka esimhlophe singabanjelwa ekusebenziseni rhoqo kwiimveliso zamakhemikhali ezahlukahlukeneyo, ezenza abakhiqizi bakwazi ukulondoloza kakhulu.
Mhlawumbi uya kumangaliswa, kodwa namhlanje kumashefu eentengiso unokufumana isonka esimhlophe, esenziwe kwimizi, i-oatmeal kunye nefureji yeegawe. Ngokuqhelekileyo, umxholo wekhalori wesonka esimhlophe kuxhomekeke kwizinto eziliqela:
- wasebenzisa umgubo;
- uhlobo lwenhlama: ibhotela kunye ne-bezdrozhzhevogo;
- isixa semvubelo esisetyenzisiweyo;
- izongezo.
Ngoko ukuba ungaphuli intloko kwaye ungenzi izibalo, uhlala ufumanisa ukuba yintoni umxholo wekhalori wesonka sezonka ezimhlophe. Ukuba isiqwenga sinciphisa malunga ne-15 g, ixabiso layo lamandla liya kuba malunga ne-38 kcal.
Ayikho into embi njengoko kubonakala kwaye isinkwa esimhlophe sinamacala ayo. Ngokomzekelo, iqukethe iivithamini zeqela B, ezibalulekileyo kwinkqubo yeentlanzi. Isonka esilungileyo esiluncedo kubantu abanokwanda kwama-acidity of juice esiswini, kwakunye nokudinwa komzimba. Imveliso esemgangathweni iya kuba luncedo phambi kwe-gastritis engapheliyo. Kufanelekile ukuba sicinge ukuba isonka esitsha esimhlophe siqulethe izinto ezincedo, ukususela xa zityha, ziphela ziphela.