Chii chinonzi Cereals? Kubatsira uye Kukuvadza Kwezviyo Zvose

botaNdiro tsime guru renyika rekudya simba. Mhando nhatu dzinonyanya kudyiwa ndeidzi; gorosi, mupunga uye chibage. Pasinei nekushandiswa kwayo kwakapararira, hutano hwayo hunoita nharo.

zvimwe zviyoKunyange zvazvo ichifungidzirwa kuva chinhu chinokosha chezvokudya zvine utano, zvimwe zvacho zvinonzi zvinokuvadza. Vamwe vashandi vezvehutano zviyoinofunga kuti inofanira kudziviswa zvakanyanya sezvinobvira.

mari yakawanda zviyo zvakanatswa; Kunyangwe zvakabatana nematambudziko ehutano akadai kufutisa uye kuzvimba, kusanganisira kudzikisira njodzi yechirwere cheshuga, chirwere chemoyo uye BP. zviyo zvoseIne zvakawanda zvinobatsira pautano.

"Zviyo zvine utano here", "zviyo zvipi", "zviyo zvipi zvese", "zviyo zvinobatsirei", "zviyo zvinokuvadza", "zviyo zviyo zvine hutano", "chii zviyo zvakagayiwa here", ndedzipi mhando dzezviyo ndedzipi mavitamine", "mazita ezviyo" Mibvunzo ndiyo musoro wechinyorwa chacho.

Chii chinonzi Cereals?

botaimbeu diki, dzakaoma uye dzinodyiwa dzinokura pamiti yakaita seuswa inonzi cereals.

Chikafu chekudya munyika zhinji uye chinopa simba rinovaka muviri kupfuura chero rimwe boka rekudya pasi rese.

bota yakaita basa rinokosha munhoroondo yevanhu uye kurima zviyoNdiyo imwe yefambiro mberi yakakosha yakabatsira mubudiriro yebudiriro.

Kunyange zvazvo achidyiwa nevanhu, anoshandiswawo kudyisa mhuka.

Zvakawanda, kusanganisira zvinotevera rudzi rwezviyo ane. kudyiwa nhasi zviyo zvakasiyana-siyana Zviri:

- Sweetcorn

– Mupunga muchena

- Gorosi

- Oat

- Popcorn

– Mhiripiri

– Mupunga webrown

– Rye

– Mupunga wemusango

- Bulgur gorosi

– Buckwheat

– Firik bulgur

- Bhari

– Muromo

Kune zvakare chikafu chinonzi pseudo-grains, izvo zvisiri zviyo asi zvinogadzirwa uye zvinodyiwa sezviyo. Kune ava, quinoa ve buckwheat zvinosanganisirwa.

Chikafu chakagadzirwa kubva muzviyo Zvinosanganisira zvekudya zvakaita sechingwa, pasta, zviyo zvemangwanani, muesli, oatmeal, makeke nemakuki. Zviyo-zvakavakirwa zviyo zvinoshandiswawo kugadzira zvinowedzerwa kune ese marudzi ezvikafu zvakagadziriswa.

Semuenzaniso, high fructose corn syrup, inokosha inotapira, inogadzirwa kubva muchibage.

Ndezvipi Zviyo Zvakakwana uye Zviyo Zvakanatswa?

Sezvimwe nezvimwe zvakawanda zvekudya, zvakakwana zviyo hazvina kufanana. Wholegrain uye yakanatswa zviyo pane misiyano inokosha pakati pavo. Zviyo zvose Inoumbwa nezvikamu zvitatu zvikuru:

Bran

Iyo yakaoma yekunze yezviyo. Iine fiber, zvicherwa uye antioxidants.

mhodzi

Iro kernel-rich rich ine makhahydrates, mafuta, mapuroteni, mavitamini, minerals, antioxidants uye phytonutrients dzakasiyana-siyana.

endosperm

Chikamu chikuru chezviyo chine kunyanya makhahydrates (se starch) uye mapuroteni.

zviyo zvakanatswaIyo bran uye germ inobviswa, ichisiya chete endosperm. zviyo zvoseuye zvikamu zvose izvi.

Ndezvipi Zviyo Zvose?

zviyo zvoseinosanganisira zvikamu zvitatu zvataurwa pamusoro apa.

Zviyo zvinogona kupwanywa kana kuputswa, asi chero bedzi zvikamu zvitatu izvi zviri muhuwandu hwazvo hwepakutanga. zviyo zvose Inofungidzirwa. 

Zvokudya zvezviyozvigadzirwa zvakagadzirwa kubva chikafu chezviyo Inofungidzirwa. 

Ndezvipi Zvakanakira Zviyo?

Mbeu dzakakwana uye zviyo zvakakwirira muzvokudya uye fiber

zviyo zvakanatswaine macalorie asina chinhu uye inoshaya chikafu; izvi hazvishande kune yakazara zviyo. Mbeu yose ine zvakawanda zvinovaka muviri, zvinosanganisira fiber, B mavhitaminzi, magnesium, iron, phosphorus, manganese uye selenium.

Izvo zvinoenderanawo nerudzi rwezviyo. Zvimwe zviyo (sezviyo uye gorosi rose) zvinotakurwa nezvibereko, asi zvimwe (semupunga uye chibage) hazvisi zvose zvinovaka muviri.

zviyo zvose inopa zvakawanda zvakakosha zvekudya. Tcunt zviyoZvimwe zvezvikafu zvakakosha zvinowanikwa mairi ndezvi:

Lif

Bran inopa yakawanda yefayibha muzviyo zvizere.

mavhitaminzi

Mbeu dzese dzakanyanya kukwira mumavhitamini eB, kusanganisira niacin, thiamine, uye folate.

zvicherwa

Ivo zvakare vane huwandu hwakanaka hwezvicherwa senge zinc, iron, magnesium uye manganese.

Protein

zviyo zvose inopa akati wandei magiramu eprotein pakushumira.

Antioxidants

Akasiyana makomisheni muzviyo zvese anoita se antioxidants. Kune ivava phytic acid, lignin uye sulfur compounds.

plant compounds

zviyo zvoseinopa mishonga yakawanda yemiti ine basa mukudzivirira zvirwere. Izvi zvinosanganisira lignans, stanols, uye sterols.

Huwandu chaihwo hwekudya uku hunosiyana nerudzi rwezviyo.

Kuti ndikupe iwe pfungwa yehuwandu hwekudya, izvo zvinovaka muviri zve 28 magiramu eoat oats ndizvo zvinotevera:

Fiber: 3 gramu

Manganese: 69% yeRDI

Phosphorus: 15% yeRDI

Thiamine: 14% yeRDI

Magnesium: 12% yeRDI

Mhangura: 9% yeRDI

Zinc uye iron: 7% yeRDI

Inoderedza njodzi yechirwere chemoyo

zviyo zvoseImwe yemabhenefiti makuru ehutano hwepineapple ndeyekuti inodzikisa njodzi yechirwere chemoyo, chinova chiri chikonzero chikuru chekufa pasi rose.

Ongororo ye 2016 yakaongorora mhedzisiro yezvidzidzo gumi uye yakawana matatu magiramu zuva rega rega. kudya zviyo vakawana kuti inogona kuderedza njodzi yechirwere chemoyo ne22%.

Vatsvakurudzi vanoratidza kuti kudya kunovaka mwoyo kune zvakawanda zviyo zvose uye akagumisa kuti yaifanira kunge ine tsanga dzakanatswa zvishoma.

Inoderedza njodzi yesitiroko

zviyo zvose inogona kuderedza njodzi yesitiroko. Mukuongororwa kwezvidzidzo zvitanhatu zvinosanganisira vanhu vangangosvika 250.000, zvakanyanya zviyo zvose Avo vaidya zvishoma vaiva ne14% yengozi yakaderera yesitiroko kupfuura avo vakadya zvishoma.

Zvakare, zviyo zvoseZvitatu zvemakemikari (fiber, vitamin K, uye antioxidants) zvinogona kuderedza njodzi yesitiroko.

Inoderedza mikana yekufutisa

Kudya chikafu chine fiber usadyisai kudzivirira. Ichi ndicho chimwe chikonzero nei kudya kwe-high-fiber kunokurudzirwa kuderedza uremu.

zviyo zvose uye zvigadzirwa zvakagadzirwa kubva kwavari, zviyo zvakanatswaInopa kuguta kupfuura chikafu, uye zvidzidzo zvakawanda zvinoratidza kuti zvinogona kuderedza njodzi yekufutisa.

katatu pazuva zviyo zvose Ongororo yezvidzidzo zve120.000 zvinosanganisira 15 vanhu vakadya chikafu vakawana kuti vanhu ava vaive neBMIs yakaderera uye kuderedzwa mudumbu mafuta.

Mune imwe ongororo yakaongorora tsvakiridzo kubva 1965 kusvika 2010, zviyo zvose kushandiswa kwakawanikwa kunobatanidza nengozi shoma shoma yekufutisa.

Inoderedza njodzi yerudzi rwechipiri chirwere cheshuga

zviyo zvakanatswa pachinzvimbo zviyo zvoseKushandisa kunogona kuderedza njodzi yerudzi rwechipiri chirwere cheshuga.

Ongororo yezvidzidzo gumi nematanhatu, zviyo zvakanatswaye, nezviyo zvakakwanaAkagumisa kuti kuchinja kudya uye kudya kanenge kaviri pazuva kunogona kuderedza dambudziko rechirwere cheshuga.

Chimwe chikonzero ndechekuti yakapfuma mufiber. zviyo zvoseVanogona kubatsira nekudzora uremu uye kudzivirira kufutisa, iyo iri njodzi yechirwere cheshuga.

Uyezve, zvidzidzo chikafu chezviyo choseYakave yakabatanidzwa nekudzikira kutsanya kweshuga yeropa uye yakagadziridzwa insulin senitivity.

Izvi zvinodaro nekuti inobatsira muviri metabolize makhahydrates uye zviyomineral inowanikwawo mukati magnesiumMira.

Inotsigira hutano hwekudya

zviyo zvoseFiber inobatsira pahutano hwekugaya nenzira dzakawanda.

Kutanga, faibha inobatsira chituru chakawanda uye inodzivirira kuvimbiswa.

Pakupedzisira, zviyomamwe marudzi e fiber mukati prebiotic anoita senge. Izvi zvinoreva kuti vanobatsira kudyisa hutano, mabhakitiriya akanaka mumatumbu akakosha kune hutano hwekugaya.

Inoderedza kuzvimba kusingaperi

Kuzvimba ndiyo mudzi wezvirwere zvakawanda zvisingaperi. Humwe humbowo zviyo zvoseZvinoratidza kuti zvinoderedza kuzvimba.

Mune kumwe kudzidza, vazhinji zviyo zvose vakadzi vakaidya vangangofa nezvirwere zvisingaperi zvine chekuita nekuzvimba.

Zvakare, muongororo ichangoburwa, dieters dzisina hutano dzakatsiva zvigadzirwa zvegorosi zvakanatswa nezvigadzirwa zvegorosi uye zvakaona kuderedzwa kwezviratidzo zvinopisa.

Inogona kuderedza njodzi yegomarara

Zviyo uye kenza Kutsvakurudza pamusoro pengozi kwakaunza migumisiro yakasiyana.

Ongororo ye20 yezvidzidzo makumi maviri pamusoro penyaya yakashuma kuti zvidzidzo zvitanhatu zvakaratidza kuderedzwa kwengozi yekenza, nepo zvidzidzo gumi nemana zvakaratidza kusabatana.

tsvakurudzo yazvino, zviyo zvoseZvinotaridza kuti mabhenefiti akanyanya ekurwisa cancer emushonga anopesana negomarara reruvara, imwe yemhando dzegomarara revarume nevakadzi.

Pamusoro pezvo, zvimwe zvehutano zvakabatana nefiber zvinogona kuderedza njodzi yegomarara. Izvi zvinosanganisira antioxidant uye prebiotic basa.

Pakupedzisira, kusanganisira phytic acid, phenolic acids uye saponins. zviyo zvoseZvimwe zvikamu zvemushonga zvinogona kuderedza kukura kwekenza.

Yakabatanidzwa nekuderedzwa kwengozi yekufa nguva isati yakwana

Kana njodzi yechirwere chisingaperi ichiderera, saka njodzi yekufa nguva isati yakwana.

Chidzidzo muna 2015, kudyiwa kwezviyoAkakarakadza kuti, kunze kwaavo vanofa nehosha yemwoyo, ngozi yorufu nokuda kwechimwe chisakiso chipi nechipi inodererawo.

Inobatsira kuderedza uremu

zviyo zvose Kuve sosi yakakura yefiber, inogona kukubatsira kuti unzwe wakaguta pakati pekudya kuderedza nzara uye kurwisa kudya.

Chimwe chidzidzo chakawana kuti kuwedzera kwehuwandu hwefiber kudya kunogona kuve kwakabatana nenjodzi yakaderera yekurema uye kuwedzera kwemafuta muvakadzi.

Zvimwe zvidzidzo zvakare zviyo zvose inoratidza kuti kudya kunogona kuve kwakabatana nenjodzi yakaderera yekurema uye kufutisa. 

Ndezvipi Kukuvadza Kwezviyo?

Zviyo zvakanatswa hazvina kunaka zvakanyanya

zviyo zvakanatswa, zviyo zvoseZvakafanana asi zvinovaka muviri zvakawanda zvakabviswa. Hapana chakasara kunze kwe-high-carbohydrate, high-calorie endosperm ine starch yakawanda uye mapuroteni maduku.

Iyo fiber uye chikafu chinobviswa uye saka zviyo zvakanatswa yakarongedzwa se "empty calories". 

Maenzayimu emuviri anogayiwa ave kusvikika nyore, sezvo makabhohaidhiretsi achiparadzaniswa nefiber uye zvichida kutoitwa upfu.

Naizvozvo, dzinoputsika nekukurumidza uye dzinogona kukonzera kukurumidza spikes mumazinga eshuga yeropa kana yadyiwa. 

Apo patinodya zvokudya zvine makabhohaidhiretsi akacheneswa, shuga yeropa inokwira nokukurumidza uye yobva yadonha zvakare nokukurumidza pashure. Kana mwero weshuga muropa uchiderera, tinokurumidza kunzwa nzara uye tinoshuva zvokudya.

Ongororo dzakawanda dzinoratidza kuti kudya chikafu ichi kunotungamira mukudyisa uye nekudaro kunogona kukonzera uremu uye kufutisa.

zviyo zvakanatswainobatanidzwa kune dzakawanda zvirwere zve metabolic. insulin kurambazvavanokonzera, vane chokuita nechirwere cheshuga chechipiri uye chirwere chemwoyo.

Dzimwe tsanga dzine gluten

Gluten ipuroteni inowanikwa muzviyo zvakaita segorosi, rye nebhari. Vamwe vanonzwa kune gluten. Izvi chirwere chechiliac Izvi zvinosanganisira vanhu vane chirwere chakakomba che autoimmune uye gluten senitivity.

zvimwe zviyoGorosi, kunyanya, yakakwirirawo muFODMAPs, rudzi rwemakhahydrates anogona kukonzera kushungurudza kwekudya muvanhu vakawanda.

Zviyo zvakawandisa mumakhahydrates, zvingave zvisina kukodzera kune vane chirwere cheshuga

botaIyo yakawanda kwazvo mumakabhohaidhiretsi. 

Apo vane chirwere cheshuga vanodya zvakawanda zvemakhahydrates, zvinogona kuva dambudziko kana vari kutora mishonga inoderedza shuga yeropa (yakadai se insulini).

Naizvozvo, varwere vane insulin kuramba, metabolic syndrome kana chirwere cheshuga zviyoinofanira kudziviswa, kunyanya mhando dzakanatswa.

Zvisinei, hazvisi zviyo zvose zvakafanana munyaya iyi, uye zvimwe (sezviyo) zvingatobatsira.

Imwe ongororo diki yakaratidza kuti kudya oatmeal zuva nezuva kwakaderedza mazinga eshuga uye kuderedza insulin inoda ne40% muvarwere vane chirwere cheshuga.

Zviyo zvine antinutrients

Dambudziko rinowanzoitika pazviyo nderekuti dzine antinutrients. Antinutrients zvinhu zviri mukudya, kunyanya zvirimwa, izvo zvinokanganisa kugayiwa uye kutora kwezvimwe zvinovaka muviri.

Izvo, fitic acid, lectin, nevamwe. Phytic acid inosunga zvicherwa uye inodzivirira kunyura, uye lectins inokonzera kukuvadzwa kwematumbu.

Nekudaro, zvakakosha kuziva kuti antinutrients haisi yega zviyo. Inowanikwa mumhando dzose dzezvokudya zvine utano, kusanganisira nzungu, mbeu, nyemba, tubers, uye kunyange michero nemiriwo.

Dai taizogara kure nekudya zvese zvine antinutrients, pangadai pasina zvakawanda zvasara kuti tidye. Nzira dzechinyakare dzekugadzirira dzakaita sekunyorova, kumera, uye kuvirisa zvinodzikisira maantinutrients mazhinji.

Nehurombo, zviyo zvakawanda zvinodyiwa nhasi hazvifambi nenzira idzi dzekugadzirisa, saka zvinogona kuve neyakakura maantinutrients.

Zvisinei, chokwadi chokuti chikafu chine antinutrients hazvirevi kuti chakaipa. Chikafu chega chega chine zvakanakira nekuipira, uye mabhenefiti kubva mukudya kwechisikigo kazhinji anodarika zvinokuvadza zvinokonzerwa nemaantinutrients.

Madyiro Akawanda Zviyo

zviyo zvoseZviri nyore kushandisa. mukudya kwako zviyo zvakanatswaini, zviyo zvose tsiva ne.

Semuenzaniso, idya pasta yegorosi pane pasta. Ita zvimwe chete nechingwa nezvimwe zviyo.

yechigadzirwa zviyoVerenga iyo ingredient list kuti uone kana yakagadzirwa kubva Tarisa izwi rekuti "rakazara" mumhando dzezviyo.

Unoda kudya zvokudya kubva muboka rezviyo here? Unodya zviyo here? Ndapota tipeiwo mhinduro.