Uma kuziwa ekujabuleleni ukunambitheka okumnandi namanzi kwamapentshisi, abantu abaningi baphendukela ezinhlobonhlobo ezifakwe ethini. Amapentshisi asemathinini ayindlela elula nemnandi yokujabulela lesi sithelo sasehlobo unyaka wonke. Nokho, kuphakama umbuzo ovamile: Ingabe amapentshisi, ikakhulukazi awasemathinini, anoshukela omningi? Kulesi sihloko, sizohlola okuqukethwe ushukela wamapentshisi, umehluko phakathi kwezinhlobo ezintsha nezisemathinini, kanye nemiphumela yezempilo yokusebenzisa amapentshisi asethinini.
Amapentshisi aphuzi aziwa ngombala wawo ogqamile kanye nokunambitheka okumnandi. Ziwumthombo ocebile wamavithamini A no-C, i-fibre yokudla, nama-antioxidants. Nokho, uma kuziwa kokuqukethwe ushukela, impendulo ingahluka kuye ngokuthi amapentshisi alungiswa futhi agcinwe kanjani. Amapentshisi amasha aphuzi aqukethe ushukela wemvelo, ngokuyinhloko i-fructose, efaka isandla ebumnandini bawo. Ngokwesilinganiso, ipentshisi elilodwa eliphuzi eliphakathi nendawo liqukethe cishe amagremu angu-13 kashukela.
Lapho amapentshisi ekheniwe, okuqukethwe kwawo ushukela kungahluka kakhulu. Amapentshisi asemathinini avame ukugcinwa isiraphu, enezela kancane kancane ushukela emkhiqizweni wokugcina. Isiraphu ingenziwa isiraphu yommbila ephezulu ye-fructose, ushukela, noma ijusi, kuye ngohlobo lwayo nendlela yokulungiselela. Ngakho-ke, ukuphakelwa kwamapentshisi asemathinini kungase kube namagremu angu-15 kuya kwangu-30 kashukela, kuye ngokuthi apakishwe isiraphu elula, isiraphu esindayo, noma ijusi.
Kulabo abakhathalela impilo noma ababuka ushukela wabo, ukufunda amalebula epentshisi ethini kubalulekile. Imikhiqizo eminingi inikeza izinketho ezipakishwe emanzini noma isiraphu elula, enganciphisa kakhulu okuqukethwe ushukela. Ukukhetha amapentshisi ekheniwe apakishwe emanzini noma kujusi kungase kube inketho enempilo, okukuvumela ukuba ujabulele isithelo ngaphandle koshukela owengeziwe owengeziwe.
Esinye isici okufanele icatshangelwe usayizi wengxenye. Nakuba amapentshisi asemathinini angase abe noshukela omningi kunamapentshisi amasha, ukulinganisela kuyisihluthulelo. Ama-servings amancane angaba ukwengeza okumnandi ekudleni okulinganiselayo, okunikeza izakhi ezibalulekile kanye nokunambitheka okucebile. Ukwengeza amapentshisi asemathinini emaresiphi afana nama-smoothies, amasaladi, noma ama-dessert kungathuthukisa ukunambitheka, kodwa khumbula ukudla kwakho ushukela.
Kuyaphawuleka futhi ukuthi ushukela osesithelweni, kuhlanganise namapentshisi, uhlukile kunoshukela owengeziwe otholakala ekudleni okugayiwe. Ushukela wemvelo osesithelweni uhambisana ne-fiber, amavithamini, namaminerali asiza ukunciphisa umthelela kumazinga kashukela egazini. Ngakho nakuba amapentshisi asemathinini engase abe noshukela omningi, angakwazi ukuba yingxenye yokudla okunempilo uma edliwa ngokusesilinganisweni.
Sengiphetha, amapentshisi, kungakhathaliseki ukuthi amasha noma ethinini, anokunambitheka okujabulisayo nezinzuzo eziningi zezempilo. Amapentshisi asemathinini angase abe noshukela omningi ngenxa yesiraphu eyengeziwe, kodwa uma nje ukhetha ngokuhlakanipha futhi ubuka ubukhulu bengxenye yakho, ungajabulela lesi sithelo esimnandi ngaphandle kokudla ushukela omningi. Qiniseka ukuthi uhlola ilebula bese ukhetha izinhlobo ezipakishwe ngamanzi noma isiraphu elula ukuze ulawule ukudla kwakho ushukela. Ngakho-ke, ngesikhathi esilandelayo lapho uthatha ithini lamapentshisi, ungakwazi ukunambitha ubumnandi bawo kuyilapho ubhekisise ukuthi ushukela wawo ungakanani.
Isikhathi sokuthumela: Jan-20-2025