Mbewu ndi chiyani? Ubwino ndi Zowopsa Zambewu Zonse

Zomwe zili mu Nkhaniyi

dzinthuNdilo gwero lalikulu kwambiri la chakudya padziko lonse lapansi. Mitundu itatu yomwe imagwiritsidwa ntchito kwambiri ndi; tirigu, mpunga ndi chimanga. Ngakhale kuti amagwiritsidwa ntchito kwambiri, zotsatira zake pa thanzi zimakhala zotsutsana.

ena mbewuNgakhale kuti zimaganiziridwa kuti ndizofunikira kwambiri pazakudya zopatsa thanzi, zina mwa izo zimanenedwa kukhala zovulaza. Akatswiri ena azachipatala mbewuamalingalira kuti ziyenera kupeŵedwa momwe kungathekere.

kuchuluka kwakukulu mbewu zoyengeka; Ngakhale kugwirizana ndi matenda monga kunenepa kwambiri ndi kutupa, kuphatikizapo kuchepetsa chiopsezo cha matenda a shuga, matenda a mtima ndi kuthamanga kwa magazi. mbewu zonseLili ndi ubwino wambiri wathanzi.

"Kodi chimanga chili ndi thanzi", "tirigu ndi chiyani", "mbewu zonse", "mapindu ake ndi chiyani", "matenda amtundu wanji" "amawononga chiyani", "mapira athanzi ndi chiyani", "chiani? ndi tirigu wokonzedwa", mitundu yanjinga ndi chiyani, mavitamini ndi chiyani", "madzina a chimanga" ndi chiyani? Mafunsowo ndi mutu wa nkhaniyo.

Kodi Zipatso N'chiyani?

dzinthundi njere zazing'ono, zolimba komanso zodyedwa zouma zomwe zimamera pamitengo yonga udzu yotchedwa cereals.

Ndi chakudya chofunikira m'maiko ambiri ndipo chimapereka mphamvu zopatsa thanzi kuposa gulu lina lililonse padziko lonse lapansi.

dzinthu wachita mbali yofunika kwambiri m’mbiri ya anthu ndi ulimi wambewuIchi ndi chimodzi mwazofunikira kwambiri zomwe zathandizira chitukuko cha chitukuko.

Ngakhale kuti amadyedwa ndi anthu, amagwiritsidwanso ntchito kudyetsa nyama.

Zambiri, kuphatikizapo zotsatirazi mtundu wa tirigu ali. kudyedwa lero mitundu ya phala ndi;

- Chimanga chotsekemera

–Mpunga woyera

- Tirigu

-Utsi

- Mbuliwuli

– Millet

-Mpunga wa Brown

– Rye

- Mpunga wamtchire

- Tirigu wa Bulgur

- Buckwheat

- Kuthamanga kwamphamvu

- Balere

– Chipembere

Palinso zakudya zotchedwa pseudo-grains, zomwe mwaukadaulo si mbewu koma zimakonzedwa ndikudyedwa ngati mbewu. Kwa awa, Kinoya ve buckwheat zikuphatikizidwa.

Chakudya chopangidwa kuchokera kumbewu Zimaphatikizapo zakudya monga mkate, pasitala, chimanga cham'mawa, muesli, oatmeal, makeke ndi makeke. Zopangidwa ndi mapira zimagwiritsidwanso ntchito kupanga zowonjezera kumitundu yonse yazakudya zokonzedwa.

Mwachitsanzo, madzi a chimanga cha fructose, chotsekemera chofunikira, amapangidwa kuchokera ku chimanga.

Mbewu Zonse ndi Mbewu Zoyeretsedwa Ndi Chiyani?

Mofanana ndi zakudya zina zambiri, zonse mbewu sizili chimodzimodzi. Wholegrain ndi woyengedwa mbewu pali kusiyana kwakukulu pakati pawo. Njere zonse Lili ndi magawo atatu:

Nthambi

Wolimba wakunja wosanjikiza wa njere. Lili ndi fiber, minerals ndi antioxidants.

Mbewu

Ndi kernel yokhala ndi michere yambiri yokhala ndi chakudya, mafuta, mapuloteni, mavitamini, mchere, antioxidants ndi phytonutrients osiyanasiyana.

endosperm

Gawo lalikulu la tirigu limakhala ndi chakudya (monga wowuma) ndi mapuloteni.

mbewu zoyengekaNjerwa ndi majeremusi amachotsedwa, kusiya endosperm yokha. mbewu yonsendi zigawo zonsezi.

Mbewu Zonse N'chiyani?

mbewu zonseili ndi zigawo zonse zitatu zomwe tazitchula pamwambapa.

Kodi Ubwino ndi Zowopsa za Kakadu Plum Ndi Chiyani?

Mbewu zimatha kuphwanyidwa kapena kuthyoledwa, koma bola ngati magawo atatuwa ali mumgawo wake woyambirira. mbewu yonse Zimaganiziridwa.

Zakudya zambewu zonsezopangidwa kuchokera chakudya chonse chambewu Zimaganiziridwa.

Kodi Ubwino wa Msuzi Ndi Chiyani?

Mbewu zonse ndi mbewu zonse zimakhala ndi michere yambiri komanso fiber

mbewu zoyengekalili ndi zopatsa mphamvu zopanda kanthu komanso zopanda zakudya; izi sizikugwira ntchito ku mbewu zonse. Mbewu zonse zimakhala ndi michere yambiri, kuphatikizapo fiber, mavitamini a B, magnesium, iron, phosphorous, manganese ndi selenium.

Zimadaliranso mtundu wa tirigu. Mbewu zina (monga oats ndi tirigu wathunthu) zimadzaza ndi michere, pomwe zina (monga mpunga ndi chimanga) sizikhala zopatsa thanzi.

mbewu zonse amapereka zakudya zambiri zofunika. Tmbewu zamkatiZina mwazakudya zofunika zomwe zimapezeka mmenemo ndi:

Miyoyo

Njereyi imapereka ulusi wambiri mumbewu zonse.

mavitamini

Mbewu zonse zimakhala ndi mavitamini a B ambiri, kuphatikizapo niacin, thiamine, ndi folate.

mchere

Amakhalanso ndi mchere wambiri monga zinc, iron, magnesium ndi manganese.

mapuloteni

mbewu zonse amapereka magalamu angapo a mapuloteni pa kutumikira.

Maantibayotiki

Mitundu yosiyanasiyana mumbewu zonse imakhala ngati antioxidants. Kwa izi phytic acid, mankhwala a lignin ndi sulfure.

zomera zosakaniza

mbewu zonseimapereka mankhwala ambiri a zomera omwe ali ndi gawo loletsa matenda. Izi zikuphatikizapo lignans, stanols, ndi sterols.

Kuchuluka kwenikweni kwa zakudyazi kumadalira mtundu wa tirigu.

Kuti ndikupatseni lingaliro lazakudya, zopatsa thanzi za magalamu 28 a oats youma ndi motere:

CHIKWANGWANI: 3 g

Manganese: 69% ya RDI

Phosphorus: 15% ya RDI

Thiamine: 14% ya RDI

Magnesium: 12% ya RDI

Mkuwa: 9% ya RDI

Zinc ndi chitsulo: 7% ya RDI

Amachepetsa chiopsezo cha matenda a mtima

mbewu zonseChimodzi mwazabwino kwambiri pa thanzi la chinanazi ndikuti chimachepetsa chiopsezo cha matenda a mtima, omwe ndi omwe amayambitsa kufa padziko lonse lapansi.

Kafukufuku wa 2016 adasanthula zotsatira za maphunziro 10 ndipo adapeza magalamu atatu tsiku lililonse. kudya mbewu zonse anapeza kuti akhoza kuchepetsa chiopsezo cha matenda a mtima ndi 22%.

Ofufuza akusonyeza kuti zakudya zopatsa thanzi ndi zambiri mbewu yonse ndipo adatsimikiza kuti iyenera kukhala ndi njere zosayengeka pang'ono.

Amachepetsa chiopsezo cha stroke

mbewu zonse akhoza kuchepetsa chiopsezo cha sitiroko. Pofufuza maphunziro asanu ndi limodzi okhudza anthu pafupifupi 250.000, ambiri mbewu yonse Omwe amadya pang'ono anali ndi chiopsezo chochepa cha 14% cha sitiroko kuposa omwe amadya pang'ono.

Komanso, mbewu zonseAtatu mwa mankhwalawo (fiber, vitamini K, ndi antioxidants) amachepetsa chiopsezo cha sitiroko.

Amachepetsa mwayi wonenepa kwambiri

Kudya zakudya zokhala ndi fiber osadya mopambanitsai amaletsa. Ichi ndi chifukwa chimodzi chomwe zakudya zamafuta ambiri zimalimbikitsidwa kuti muchepetse thupi.

mbewu zonse ndi zinthu zopangidwa kuchokera kwa iwo, mbewu zoyengekaAmapereka kukhuta kwambiri kuposa chakudya, ndipo kafukufuku wambiri amasonyeza kuti akhoza kuchepetsa chiopsezo cha kunenepa kwambiri.

katatu patsiku mbewu yonse Ndemanga ya maphunziro a 120.000 okhudza anthu a 15 omwe adadya chakudya adapeza kuti anthuwa anali ndi BMIs yochepa komanso kuchepetsa mafuta a m'mimba.

Mu kafukufuku wina yemwe adawunikiranso kafukufuku kuyambira 1965 mpaka 2010, mbewu yonse kumwa kunapezeka kuti kumagwirizana ndi chiopsezo chochepa cha kunenepa kwambiri.

Amachepetsa chiopsezo cha matenda amtundu wa 2

mbewu zoyengeka m'malo mbewu zonseKugwiritsa ntchito kumatha kuchepetsa chiopsezo cha matenda amtundu wa 2.

Ndemanga ya maphunziro 16, mbewu zoyengekaza, ndi tirigu wonseAnanenanso kuti kusintha kadyedwe ndikudya zakudya zosachepera ziwiri patsiku kungachepetse chiopsezo cha matenda a shuga.

Momwe Mungagwiritsire Ntchito Mafuta a Tea Tree kwa Njerewere?

Chifukwa chimodzi ndi chakuti ali ndi fiber yambiri. mbewu zonseAtha kuthandizira kuchepetsa thupi komanso kupewa kunenepa kwambiri, zomwe ndizomwe zimayambitsa matenda a shuga.

Komanso, maphunziro chakudya chonse chambewuZakhala zikugwirizana ndi kutsika kwa shuga m'magazi komanso kukulitsa chidwi cha insulin.

Izi zili choncho chifukwa zimathandiza thupi kugaya chakudya chamafuta ndi mbewumchere womwe umapezekanso mu magnesiumImani.

Imathandizira thanzi la m'mimba

mbewu zonseCHIKWANGWANI chimapindulitsa pa thanzi la m'mimba m'njira zingapo.

Choyamba, fiber imathandizira chimbudzi chochuluka ndikuletsa kudzimbidwa.

Kenako, mbewumitundu ina ya fiber mu prebiotic amachita ngati. Izi zikutanthauza kuti amathandizira kudyetsa mabakiteriya athanzi, abwino m'matumbo omwe ndi ofunikira pakukula kwamatumbo.

Amachepetsa kutupa kosatha

Kutupa ndiye muzu wa matenda ambiri osatha. Umboni wina mbewu zonseZimasonyeza kuti zimachepetsa kutupa.

Mu kafukufuku wina, ambiri mbewu yonse akazi amene anadya anali osachepera kufa ndi matenda aakulu kugwirizana ndi kutupa.

Komanso, mu kafukufuku waposachedwa, zakudya zopanda thanzi zidalowa m'malo mwa tirigu woyengedwa ndi tirigu wathunthu ndipo adawona kuchepa kwa zolembera zotupa.

Akhoza kuchepetsa chiopsezo cha khansa

Cereal ndi khansa Kafukufuku wokhudzana ndi chiopsezo watulutsa zotsatira zosiyana.

Ndemanga ya 20 ya maphunziro 2016 pamutuwu inanena kuti maphunziro asanu ndi limodzi adawonetsa kuchepa kwa chiwopsezo cha khansa, pomwe maphunziro 14 sanawonetse kulumikizana.

kafukufuku wamakono, mbewu zonseZimasonyeza kuti mankhwala amphamvu kwambiri odana ndi khansa amatsutsana ndi khansa ya colorectal, imodzi mwa mitundu yofala kwambiri ya khansa mwa amuna ndi akazi.

Kuonjezera apo, zina mwazaumoyo zomwe zimagwirizanitsidwa ndi fiber zimachepetsa chiopsezo cha khansa. Izi zikuphatikizapo antioxidant ndi prebiotic udindo.

Pomaliza, kuphatikiza phytic acid, phenolic acid ndi saponins. mbewu zonseOther zigawo zikuluzikulu za mankhwala akhoza m`mbuyo chitukuko cha khansa.

Zogwirizana ndi kuchepa kwachiwopsezo cha kufa msanga

Chiwopsezo cha matenda osachiritsika chikachepa, momwemonso chiopsezo cha kufa msanga.

Phunziro mu 2015, kudya mbewu zonseIye ananena kuti, kuwonjezera pa amene amafa ndi matenda a mtima, chiopsezo cha imfa chifukwa cha zifukwa zina chimachepanso.

Amathandiza kuchepetsa thupi

mbewu zonse Pokhala gwero lalikulu la fiber, imatha kukuthandizani kuti mukhale okhuta pakati pazakudya kuti muchepetse njala komanso kuthana ndi njala.

Kafukufuku wina adapeza kuti kuchuluka kwamafuta ochulukirapo kumatha kulumikizidwa ndi chiwopsezo chochepa cha kunenepa komanso kuchuluka kwamafuta mwa amayi.

Maphunziro enanso mbewu yonse amasonyeza kuti kudya kungagwirizane ndi chiopsezo chochepa cha kunenepa kwambiri komanso kunenepa kwambiri.

Kodi Kuopsa kwa Njere Ndi Chiyani?

Mbewu zoyengedwa ndizopanda thanzi kwambiri

mbewu zoyengedwa, mbewu zonseNdizofanana koma zakudya zambiri zachotsedwa. Palibe chomwe chatsala koma chopatsa mphamvu kwambiri, chopatsa mphamvu kwambiri cha endosperm chokhala ndi wowuma wambiri komanso mapuloteni ochepa.

Chifukwa chake, fiber ndi michere zimachotsedwa mbewu zoyengeka amagawidwa kukhala "ma calories opanda kanthu".

Ma enzymes ogaya m'thupi tsopano akupezeka mosavuta, popeza chakudya chimasiyanitsidwa ndi ulusi ndipo mwinanso amapangidwa kukhala ufa.

Chifukwa chake, amasweka mwachangu ndipo amatha kuyambitsa kuchuluka kwa shuga m'magazi akamamwa.

Tikamadya zakudya zokhala ndi ma carbohydrate oyeretsedwa, shuga m'magazi amakwera mwachangu kenako amatsikanso posachedwa. Mlingo wa shuga m’magazi ukatsika, timamva njala mwamsanga ndipo timalakalaka chakudya.

Ubwino wa Mafuta a Strawberry - Ubwino wa Mafuta a Strawberry Pakhungu

Kafukufuku wambiri akuwonetsa kuti kudya zakudya izi kumayambitsa kudya kwambiri ndipo kungayambitse kunenepa kwambiri komanso kunenepa kwambiri.

mbewu zoyengekaamagwirizana ndi matenda ambiri a metabolic. kukana insulinizomwe zimayambitsa, zimalumikizidwa ndi matenda a shuga a 2 ndi matenda amtima.

Mbewu zina zimakhala ndi gluten

Gluten ndi mapuloteni omwe amapezeka mumbewu monga tirigu, rye ndi balere. Ena amakhudzidwa ndi gluten. Izi matenda a celiac Izi zikuphatikiza anthu omwe ali ndi matenda oopsa a autoimmune komanso kukhudzidwa kwa gluten.

ena mbewuTirigu, makamaka, alinso kwambiri mu FODMAPs, mtundu wa carbohydrate womwe ungayambitse kusokonezeka kwa m'mimba mwa anthu ambiri.

Mbewu za chimanga zili ndi chakudya chambiri, mwina sizingakhale zoyenera kwa odwala matenda ashuga

dzinthuNdiwokwera kwambiri m'ma carbohydrate.

Anthu odwala matenda a shuga akamadya zakudya zopatsa mphamvu zambiri, zimakhala zovuta ngati akumwa mankhwala ochepetsa shuga (monga insulin).

Chifukwa chake, odwala omwe ali ndi insulin kukana, metabolic syndrome kapena shuga mbewuziyenera kupewedwa, makamaka mitundu yoyengedwa.

Komabe, si mbewu zonse zomwe zili zofanana pankhaniyi, ndipo zina (monga oats) zingakhale zopindulitsa.

Kafukufuku wina wocheperako adawonetsa kuti kudya oatmeal tsiku lililonse kumachepetsa shuga wamagazi ndikuchepetsa kufunikira kwa insulin ndi 40% mwa odwala matenda ashuga.

Zipatso zimakhala ndi antinutrients

Vuto lomwe limafala kwambiri ndi mbewu ndikuti ali ndi antinutrients. Antinutrients ndi zinthu zomwe zili m'zakudya, makamaka zomera, zomwe zimasokoneza chimbudzi ndi kuyamwa kwa zakudya zina.

Izi, fitic acid, lectin, ndi ena. Phytic acid imamanga mchere ndikulepheretsa kuyamwa kwawo, ndipo ma lectins amawononga matumbo.

Komabe, ndikofunikira kudziwa kuti ma antinutrients sali mbewu zokha. Zimapezeka muzakudya zamtundu uliwonse, monga mtedza, mbewu, nyemba, ma tubers, ngakhale zipatso ndi ndiwo zamasamba.

Tikadakhala kutali ndi zakudya zonse zomwe zili ndi antinutrients, sipakanakhala zambiri zoti tidye. Njira zokonzekera zachikale monga kuviika, kumera ndi kupesa zimawononga zambiri za antinutrients.

Tsoka ilo, mbewu zambiri zomwe zimadyedwa masiku ano sizidutsa njira zopangira izi, kotero zimatha kukhala ndi ma antinutrients ambiri.

Komabe, kuti chakudya chili ndi antinutrients sikutanthauza kuti ndi choipa. Chakudya chilichonse chimakhala ndi zabwino komanso zoyipa zake, ndipo phindu lazakudya zachilengedwe nthawi zambiri limaposa zowononga za antinutrients.