Chimanga ndi chimodzi mwa mbewu zomwe zimadyedwa kwambiri padziko lapansi. Nthawi zambiri amadyedwa ndi popping kapena yophika. Mawonekedwe ake oyengeka amawonekeranso muzakudya. Monga mkate wa chimanga, ufa wa chimanga, tchipisi ta chimanga, mafuta a chimanga ndi madzi a chimanga ... Ubwino wa chimanga, womwe uli ndi fiber, mavitamini ndi mchere, umatsutsana.
Ngakhale pali akatswiri a zaumoyo amene amakamba za ubwino wa chimanga chifukwa chakuti chili ndi zakudya zofunika kwambiri, palinso anthu ambiri amene amati chimanga n’chovulaza chifukwa chimawonjezera shuga.
Kugwiritsiridwa ntchito kwa zinthu zosinthidwa chibadwa ndi mkhalidwe umene umadzutsa mafunso m’maganizo mwathu. Ngakhale kuti kukayikira za chimanga chosinthidwa chibadwa kudzativutitsa nthawi zonse, tiyeni tsopano tione ubwino ndi kuipa kwa chimanga molunjika.
Chimanga chochokera ku Mexico zaka 9000 zapitazo, chimanga chinali kulimidwa ndi Amwenye Achimereka monga gwero lalikulu la chakudya. Masiku ano, ndi imodzi mwa mbewu zomwe zimadyedwa kwambiri padziko lonse lapansi. Nthawi zambiri imakhala yachikasu, koma imakhalanso ndi mitundu yosiyanasiyana monga yofiira, lalanje, yofiirira, yabuluu, yoyera ndi yakuda.
ubwino wa chimanga
Mtengo Wopatsa thanzi wa Chimanga
Kuphatikiza pa kukhala ndi madzi osiyanasiyana, chimanga, chomwe chimakhala makamaka ndi chakudya, chimakhala ndi mapuloteni ochepa komanso mafuta. Nayi phindu la kapu imodzi (164 magalamu) ya chimanga chokoma chachikasu:
Zopatsa mphamvu: 177
Zakudya: 41 g
Mapuloteni: 5.4 gramu
mafuta: 2.1 g
CHIKWANGWANI: 4.6 g
Vitamini C: 17% ya mtengo watsiku ndi tsiku (DV)
Thiamine (vitamini B1): 24% ya DV
Folate (vitamini B9): 19% ya DV
Magnesium: 11% ya DV
Potaziyamu: 10% ya DV
Mtengo wa carbohydrate wa chimanga
Monga mbewu zonse, chimanga chimapangidwa makamaka ndi chakudya. 28-80% ya kulemera kowuma ndi wowuma. Mulinso shuga pang'ono (1-3%). Chimanga chokoma, chomwe chimatchedwanso unsweetened, ndi mtundu wapadera wa wowuma wokhala ndi shuga wambiri (28%), ambiri mwa iwo ndi sucrose. Mlozera wa glycemic wa chimanga chotsekemera uli ndi mtengo wapakati ngakhale uli ndi shuga.
CHIKWANGWANI zili chimanga
Ndi njere yomwe ili ndi fiber yambiri. Chakudya chaching'ono chomwe tidadya ku kanema.Mbuliwuli (112 g) ili ndi pafupifupi 16 magalamu a fiber. Mitundu yambiri ya ulusi mu njerezi ndi ulusi wosasungunuka monga hemicellulose, cellulose, ndi lignin.
Mtengo wa protein wa chimanga
Njere iyi ndi gwero labwino la mapuloteni. Kutengera mitundu, mapuloteni ake amakhala mu 10-15%.
Mafuta ali chimanga
Mafuta a chimanga ali pakati pa 5-6% ndipo ndi chakudya chamafuta ochepa. Koma nyongolosi ya chimanga, yomwe imachokera ku mphero, imakhala ndi mafuta ambiri ndipo nthawi zambiri imagwiritsidwa ntchito popanga mafuta a chimanga.
Mafuta oyeretsedwawa kwenikweni ndi polyunsaturated mafuta acid.linoleic acidPamene khungu limapangidwa, mafuta a monounsaturated ndi odzaza amapanga gawo lotsalira. Mafuta ambiri a chimangaVitamini EMuli ubiquinone (Q10) ndi phytosterols ndipo amachepetsa cholesterol. Komabe, pali zodetsa nkhawa za mafuta oyeretsedwa. Ngakhale kuti kudya ndi thanzi, mafuta a chimanga saloledwa.
Lili ndi mavitamini ndi mchere osiyanasiyana omwe amapereka ubwino wa chimanga. Komabe, kuchuluka kwake kumasiyanasiyana malinga ndi mtundu wa chimanga. Popcorn ali ndi mchere wambiri. Koma chimanga chotsekemera chimakhala ndi mavitamini ambiri.
Zomera zomwe zimapezeka mu chimanga
Chimanga chimakhala ndi mankhwala achilengedwe. Lili ndi ma antioxidants ambiri kuposa mbewu zina wamba. Ma antioxidants omwe ali nawo ndi awa;
Ferulic acid: Ndi imodzi mwazinthu zazikulu za polyphenol antioxidants mu chimanga. Ndi antioxidant yomwe imapezeka mumbiri kuposa mbewu zina monga tirigu, oats ndi mpunga.
Anthocyanins: Ndi banja la antioxidants lomwe limayambitsa mtundu wa buluu, wofiirira ndi wofiira wa masamba.
Zeaxanthin: Zeaxanthin ndi imodzi mwa carotenoids yomwe imapezeka muzomera monga chimanga. Mwa anthu, ndi udindo wa thanzi la maso.
Lutein: Ndi imodzi mwama carotenoids omwe amapereka phindu la chimanga. Monga zeaxanthin, imapezeka m'diso la munthu (retina) ngati antioxidant ndipo imateteza diso ku kuwonongeka kwa okosijeni komwe kumachitika chifukwa cha kuwala kwa buluu.
Phytic acid: nthaka ndi antioxidant yomwe ingasokoneze kuyamwa kwa mchere wopatsa thanzi monga chitsulo.
Ubwino wa chimanga ndi chiyani?
Zopindulitsa pa thanzi la maso
Zeaxanthin ndi lutein Ma antioxidants monga awa amapereka phindu lalikulu ku thanzi la maso akamamwa zakudya. Lutein ndi zeaxanthin ndi ma carotenoids omwe amapezeka mu chimanga. Lutein ndi zeaxanthin, omwe amadziwika kuti macular pigment, amateteza ku kuwonongeka kwa okosijeni komwe kumachitika chifukwa cha kuwala kwa buluu. Amapezeka mu retina ya munthu, mkati mwa diso losamva kuwala. Ma carotenoids awa amachepetsa chiopsezo cha kuwonongeka kwa macular ndi ng'ala. Zakudya zokhala ndi lutein ndi zeaxanthin, monga chimanga chachikasu, zimakhala ndi zotsatira zabwino pa thanzi la maso zikadyedwa pafupipafupi.
Amateteza matenda a diverticular
Diverticular matenda (diverticulosis) ndi chikhalidwe chodziwika ndi matumba m'makoma a m'matumbo. Kugwiritsa ntchito popcorn kumateteza ku matendawa. M'maphunziro, amuna omwe amadya ma popcorn ambiri anali ndi mwayi wochepera 28% kukhala ndi matenda a diverticular kuposa omwe amadya pang'ono.
Amachepetsa kutupa
Mapuloteni ndi phytochemicals omwe amapezeka m'madera osiyanasiyana a chimanga amateteza thupi lathu ku kutupa. Chimanga cha gluten ndi amodzi mwa mapuloteni otere. Ma Flavonoids monga quercetin, naringenin, ndi lutein amalepheretsa kutsegulira kwa ma jini oletsa kutupa komanso njira zama cell, komanso anthocyanins. Choncho, kudya chimanga kumachepetsa kudzimbidwa, mphumu, nyamakazi, matenda a m’mimba, ndi dermatitis.
Amachulukitsa mulingo wachitsulo m'thupi
magazi m'thupi Zimayamba chifukwa cha kusowa kwachitsulo m'thupi. Kutsika kwa hemoglobini kumabweretsa mavuto osiyanasiyana a chitukuko. Ana omwe ali ndi vuto la kuchepa kwa magazi amalephera kukula, kuchedwa kukula kwa chidziwitso ndi psychomotor, komanso kufooka kwa chitetezo chamthupi.
Kukula kwa chimanga kumakhala ndi chitsulo chochuluka. Kudya chimanga kumatha kuthetsa mavuto okhudzana ndi kuchepa kwa magazi kwa ana ndi amayi.
Imalimbitsa thanzi la m'mimba
Fiber imadyetsa mabakiteriya abwino komanso imathandizira matumbo a microbiome. Chimanga ndi ulusi wa prebiotic womwe umadyetsa mabakiteriya athanzi m'matumbo ndipo umathandizira kuti chimbudzi chikhale bwino. wowuma wosamva Muli. Chifukwa CHIKWANGWANI chimatsutsana ndi chigayidwe, kafukufuku wapeza kuti amabweretsa mankhwala ophatikizika m'matumbo omwe amathandizira kuti kugaya chakudya kukhale koyenera. Chifukwa chimanga sichikhala ndi gluteni, chimayambitsa madandaulo ochepa a m'mimba mwa anthu omwe ali ndi vuto la gluten.
Chinthu chofunika kwambiri chomwe chimapanga ubwino wa chimanga ndi vitamini E. Izi ndichifukwa choti vitamini E ndi antioxidant yomwe imalimbana ndi kutupa kwa ma cell komwe kumathandizira matenda a neurodegenerative. Vitamini E imateteza ubongo wathu ku zotsatira za ukalamba ndi matenda a Alzheimer's.
Amachepetsa cholesterol
Chimanga chotsekemera chimakhala ndi ulusi wosungunuka, womwe umasanduka chinthu chonga gel m'magazi. Geli iyi imayamwanso cholesterol yoyipa (LDL cholesterol). Chimanga chotsekemera chimakhalanso ndi carotenoids ndi bioflavonoids. Izi zimayang'anira kuchuluka kwa cholesterol m'magazi.
Kodi Chimanga Chimakuchepetsani Thupi?
Poganizira zamafuta ndi wowuma zomwe zili mu chimanga, mwina mwawona kuti si chakudya choyenera kuonda. Koma ulusi ngati wobiriwira-chikasu mtundu ngayaye Lili ndi flavonoids zambiri zofunika, tannins, saponins, alkaloids, sitosterols, komanso calcium, potaziyamu ndi magnesium. Ma phytochemicals awa mu silika wa chimanga amayang'anira majini omwe amawongolera kuchuluka kwa mafuta ndi ma cell adipocyte (adipocyte), pomwe akuwonjezera kuchuluka kwa lipolysis ndi mafuta acid metabolism. Izi zitha kuthandiza kuchepetsa thupi.
Ubwino wa Chimanga Pakhungu
Kuchedwetsa kukalamba
Kuwongolera khungu.
Amachotsa ziphuphu zakumaso pa nkhope.
Zimapangitsa khungu kuwala.
Ubwino wa Chimanga Patsitsi
Zimawonjezera kufalikira kwa magazi m'mutu.
Zimalimbitsa zingwe za tsitsi.
Imalimbana ndi tsitsi.
Kodi Kuopsa kwa Chimanga Ndi Chiyani?
Tinaona kuti ubwino wa chimanga ndi wochititsa chidwi. Kudya njerezi nthawi zambiri kumakhala kotetezeka. Komabe, palinso nthawi zina pomwe kumwa kwa phala limeneli kumakhala kovulaza. Tikhoza kutchula kuipa kwa chimanga motere;
Zomwe zili mkati
Monga mbewu zonse za chimanga, chimanganso phytic acid (phytate) zilipo. Phytic acid imalepheretsa kuyamwa kwa mchere monga iron ndi zinc m'zakudya zathu. Limeneli si vuto kwa anthu amene amadya zakudya zopatsa thanzi komanso amadya nyama nthawi zonse, koma n’zodetsa nkhawa kwambiri m’mayiko ena kumene mbewu ndi nyemba ndi zakudya zofunika kwambiri.
Zomwe zili ndi mycotoxin
Mbewu zina zambewu ndi nyemba zimatha kutenga matenda ndi bowa. Bowa amatulutsa poizoni wosiyanasiyana monga mycotoxins. Kudya kwambiri chimanga chokhala ndi matenda oyamba ndi fungus ndizomwe zimayambitsa khansa komanso zovuta zobadwa nazo zomwe zimatha kuyambitsa kuwonongeka kwa neural chubu, kulumala, kapena kufa.
M'mayiko ambiri, akuluakulu a chitetezo cha chakudya amawona kuchuluka kwa zakudya za mycotoxin pamsika. Kupanga ndi kusunga chakudya kumayendetsedwa. Choncho, kudya chimanga ndi mankhwala ake si vuto, koma chiopsezo ndi chachikulu mu chimanga chapakhomo.
Itha kukweza shuga m'magazi
Popeza chimanga chili ndi wowuma wambiri, chimachulukitsa shuga m'magazi mwachangu kwambiri. Ili ndi vuto lofunikira kwa odwala omwe ali ndi prediabetes komanso odwala matenda ashuga. Anthu amenewofructose wambirimadzi a chimanga Samalani mukamagwiritsa ntchito zinthu zomwe zili
Nthawi zambiri chibadwa kusinthidwa
Chimanga ndi chimodzi mwa mbewu zosinthidwa chibadwa. Ichi ndichifukwa chake iyi ndi nkhani yomwe anthu amatsutsana kwambiri pazathanzi paumoyo wamunthu.
Kodi Matenda a Chimanga ndi chiyani?
Chitetezo cha mthupi chikawona chimanga kapena chimanga ngati chovulaza, ziwengo za chimanga zimachitika. Poyankha, imatulutsa ma antibodies otchedwa immunoglobulin E (IgE) kuti achepetse allergen.
Thupi limazindikira allergen ndipo chitetezo chamthupi chimatulutsa histamine ndi mankhwala ena. Izi zimayambitsa zizindikiro za ziwengo.
Matenda a chimanga ndi osowa. Zimachitika ndi kukhudzana ndi madzi a chimanga a fructose, mafuta a chimanga, kapena zinthu zina za chimanga.
Zizindikiro Zosagwirizana ndi Chimanga
Zomwe Zingagwirizane ndi Chimanga zimasiyana. Kwa anthu ena, zomwe zimachitika zimakhala zovuta. Kwa ena, zingakhale zovuta kwambiri komanso zoika moyo pachiswe.
Zizindikiro za matenda a chimanga nthawi zambiri zimawonekera mkati mwa mphindi kapena maola awiri mutadya chakudya chokhala ndi chimanga. Zizindikiro zowoneka ndi izi:
kuyabwa kapena kuyabwa mkamwa
zotupa pakhungu
Mutu
Kutupa kwa milomo, lilime, mmero, nkhope kapena mbali zina za thupi
Kuvuta kupuma ndi kupuma kapena kupindika m'mphuno
