Iinzuzo, Ubungozi kunye neXabiso leSondlo seNkolo

Ingqolowa, Yenye yeenkozo ezisetyenziswa kakhulu ehlabathini. Ukusuka kuhlobo olunye lwembewu (ekhuliswa kwiintlobo ezininzi zehlabathi jikelele) I-Triticum) ifunyenwe.

ingqolowa yesonka lolona hlobo luxhaphakileyo. Umgubo omhlophe kunye nomgubo wengqolowa yeyona nto iphambili kwizinto ezibhakiweyo ezifana nesonka. Okunye ukutya okusekwe ngqolowa yipasta, ivermicelli, semolina, ingqolowa yebulgur kunye nocouscous.

IngqolowaKukutya okuphikisana kakhulu kuba iqulethe iprotheni ebizwa ngokuba yi-gluten, eyenza impendulo eyingozi yokuzivikela komzimba kubantu abathintekayo.

Kodwa kwabo banako ukunyamezela, ingqolowa yengqolowa ngumthombo ocebileyo we-antioxidants, iivithamini, iiminerali kunye nefiber.

Isicelo "zeziphi iinzuzo zengqolowa", "zeziphi iivithamini ezikwingqolowa", "yintoni ixabiso lamandla engqolowa" iimpendulo kwimibuzo yakho...

Ingqolowa Ixabiso lesondlo

Ingqolowa iqulethe ubukhulu becala iicarbohydrates, kodwa ikwaqulethe izixa eziphakathi zeprotheyini. 100 grams kule theyibhile ingezantsi iivithamini kwingqolowa Ibonelela ngolwazi malunga.

ekudleni

njengazo zonke iinkozo ingqolowa Iqukethe ikakhulu iicarbohydrates. Isitatshi lolona hlobo lubalaseleyo lwekhabhohayidrethi kwizityalo, esenza ngaphezulu kwe-90% yesiqulatho sisonke secarbohydrates kwingqolowa.

Iziphumo zempilo zestatshi zixhomekeke ikakhulu ekugayweni kwayo, nto leyo emisela umphumo wayo kumanqanaba eswekile yegazi.

Ukugaya okuphezulu kunokubangela ukunyuka okungenampilo kwishukela egazini emva kokutya kwaye kubangele iziphumo ezinobungozi, ngakumbi kulabo abanesifo sikashukela.

irayisi emhlophe ve amazambaneNgokufanayo, zombini ingqolowa emhlophe kunye nengqolowa ine-index ephezulu ye-glycemic kwaye ngoko ayifanelekanga kakhulu kwi-diabetics.

Ngakolunye uhlangothi, ezinye iimveliso zengqolowa ezicwangcisiweyo, ezifana ne-pasta, zityiswa ngokufanelekileyo kwaye ngoko azinyusi amanqanaba eswekile yegazi kakhulu.

Lif

Ingqolowa epheleleyo iphezulu kwifayibha, kodwa ingqolowa esulungekisiweyo iqulethe phantse ifayibha. Isiqulatho sefayibha yengqolowa egcweleyo ihluka nge-12-15% yobunzima obomileyo. Uninzi lwefiber egxininiswe kwibran iyasuswa kwinkqubo yokugaya, kwaye umgubo ocoliweyo awunayo ifayibha.

Ingqolowa yengqolowa I-fiber eqhelekileyo kuyo i-arabinoxylan (70%), uhlobo lwe-hemicellulose. Enye ininzi iquka i-cellulose kunye ne-beta glucan.

Zonke ezi fiber azinyibiliki. Badlula kwindlela yokugaya ukutya phantse kwaye babangele ukwanda kobunzima besitulo. Ezinye zitya iibhaktheriya ezinobuhlobo emathunjini.

iprotheni yengqolowa

Iiprotheyini zenza i-7% ukuya kwi-22% yobunzima obomileyo bengqolowa. I-Gluten, intsapho enkulu yeeprotheni, yenza i-80% yeprotheyini epheleleyo.

IGluten inoxanduva lokwaluka okukodwa kunye nokuncamathela kwentlama yengqolowa kunye neempawu zayo ekwenzeni izonka.

I-Wheat gluten inokubangela iziphumo ezibi zempilo kubantu abasesichengeni.

IiVithamini kunye neeMinerali kwiNkolo

Ingqolowa ngumthombo olungileyo weevithamini ezahlukeneyo kunye neeminerali. Njengakuninzi lweenkozo, isixa seeminerali sixhomekeke kwisiqulatho seminerali somhlaba olinyiweyo. 

Selenium

Yinto yokulandelela enemisebenzi eyahlukeneyo ebalulekileyo emzimbeni. yengqolowa selenium umxholo wayo uxhomekeke kumhlaba kwaye uphantsi kakhulu kwezinye iindawo ezifana neChina.

Manganese

Ifunyenwe kwixabiso eliphezulu kwiinkozo ezipheleleyo, iimbotyi, iziqhamo kunye nemifuno manganeseAyifunniswanga kakuhle kwingqolowa epheleleyo ngenxa yesiqulatho sayo se-phytic acid.

 phosphorus

Iyiminerali enendima ebalulekileyo ekugcinweni nasekukhuleni kwezicubu zomzimba.

 copper

Ukunqongophala kobhedu kunokubangela iziphumo ezibi kwimpilo yentliziyo.

I-Folate

Folate, enye yeevithamini B, ifolic acid okanye eyaziwa ngokuba yi-vitamin B9. Kubaluleke kakhulu ngexesha lokukhulelwa.

Iindawo ezinomsoco kakhulu zengqolowa - i-bran kunye ne-germ - zisuswa ngexesha lokugaya kunye nokucocwa kwaye azifumaneki kwingqolowa emhlophe.

Ke ngoko, ingqolowa emhlophe ihlwempuzekile kwiivithamini ezininzi kunye neeminerali xa kuthelekiswa nengqolowa.

Ekubeni ingqolowa idla ngokwenza inxalenye enkulu yokutya kwabantu, umgubo wayo udla ngokuba neevithamini neeminerali.

Enyanisweni, ukuqiniswa komgubo wengqolowa kunyanzelekile kumazwe amaninzi.

Ukongeza kwizondlo ezikhankanywe ngasentla, umgubo wengqolowa otyetyisiweyo unokuba ngumthombo olungileyo we-iron, i-thiamine, i-niacin kunye ne-vitamin B6. Icalcium nayo yongezwa rhoqo.

Ezinye iiCompounds zeZityalo

Uninzi lweekhompawundi zezityalo ezifumaneka kwingqolowa zigxininisa kwiinkozo kunye ne-bran eswele ingqolowa emhlophe esulungekisiweyo.

Amanqanaba aphezulu e-antioxidants afumaneka kumaleko we-aleurone, isithako se-wholemeal. Ingqolowa i-aleurone nayo iyathengiswa njengesongezelelo sesondlo.

acid ferulic

I-antioxidant elawulayo efumaneka kwingqolowa kunye nezinye iinkozo ze-cereal ipolyphenolroll.

I-Phytic acid

Igxininiswe kwibran i-phytic acid Inokunciphisa ukufunxwa kweeminerali ezifana nentsimbi kunye ne-zinc. Ukufunxwa, ukuntshula, nokubilisa iinkozo kubangela ukuba uninzi lwazo luqhekeke. 

Alkylresorcinols

I-alkylresorcinols efunyenwe kwingqolowa yengqolowa yiklasi ye-antioxidants enenani leenzuzo zempilo. 

lignans

Enye intsapho ye-antioxidants efunyenwe kwi-bran yengqolowa. Uvavanyo lwetyhubhu yovavanyo lubonisa ukuba i-lignan inokunceda ukukhusela umhlaza wekoloni. 

Ingqolowa yentsholongwane i-agglutinin

Intsholongwane yengqolowa lectin(iprotheni) kwaye inenani leziphumo ezibi zempilo. Nangona kunjalo, i-lectins ayisebenzi kubushushu kwaye ayisebenzi kwiimveliso zengqolowa ebhakiweyo.

Lutein

I-antioxidant carotenoid enoxanduva lombala wengqolowa ye-yellow durum. Ukutya okuphezulu kwi-lutein kuphucula impilo yamehlo.

Iingenelo Zokutya Ingqolowa

Ingqolowa emhlophe esulungekisiweyo Ayinazinto eziluncedo.

Kwelinye icala, ukutya okuziinkozo okuziinkozo kuzisa iingenelo ezininzi zempilo kwabo banokunyamezela, ngakumbi xa kutshintshwa ingqolowa emhlophe.

impilo yamathumbu

ingqolowa epheleleyo, isityebi kwifiber, ininzi i-insoluble, egxininiswe kwi-bran.

Uphononongo lubonisa ukuba iinxalenye zengqolowa zisebenza njenge-prebiotics kwaye zondla ibhaktheriya enenzuzo emathunjini.

Olunye uhlolisiso lwabonisa ukuba i-bran inokunciphisa umngcipheko wokuqhinwa kwabantwana.

Nangona kunjalo, kuxhomekeke kunobangela osisiseko wokuqhina, ukutya iinkozo ezipheleleyo akunakusoloko kusebenza.

Uthintelo lomhlaza wekoloni

Umhlaza wekoloni lolona hlobo luxhaphakileyo lomhlaza kumjelo wokwetyisa. Uphononongo lokuqwalasela lubonise ukuba ukusetyenziswa kweenkozo ezipheleleyo (kubandakanywa nengqolowa epheleleyo) kunciphisa umngcipheko womhlaza wekoloni.

Olunye uphononongo lokuqwalasela luqikelela ukuba abantu abatya ifayibha eninzi banokunciphisa umngcipheko womhlaza wekolon ngama-40 ekhulwini xa kuthelekiswa nabantu abatya ifayibha ephantsi.

Ulawula ukutyeba

IngqolowaKuyaziwa ukulawula ukutyeba, le nzuzo isebenza kakhulu kubasetyhini kunamadoda. Ukutya iimveliso zengqolowa rhoqo kunokubonelela ngelahleko enkulu kwizigulane ezityebileyo.

Iphucula imetabolism yomzimba

Xa i-metabolism yomzimba wethu ingasebenzi kwinqanaba elifanelekileyo, inokukhokelela kwii-syndromes ezahlukeneyo ze-metabolic. Ezinye zezona zixhaphakileyo yi-triglycerides ephezulu, ukutyeba kwe-visceral (okukhokelela kumzimba omile okwepere), uxinzelelo lwegazi oluphezulu, kunye namanqanaba aphantsi e-HDL e-cholesterol. 

Oku kunokubeka abantu emngciphekweni wesifo sentliziyo. Yingakho oogqirha abaninzi bencoma ukutya ingqolowa. Ngenxa yokuba iphucula ukugaywa ngokubanzi, okunenzuzo kwi-metabolism, ngaloo ndlela ikhusela ezi ngxaki ukuba zingenzeki kwindawo yokuqala.

Ikhusela uhlobo lwe-2 yeswekile

Uhlobo lwe-2 yeswekile yimeko engapheliyo kwaye ingaba yingozi kakhulu ukuba ayilawulwa ngokufanelekileyo, kodwa sisifo esiguquguqukayo ukuba umntu uhlawula ingqalelo ngakumbi ekudleni kwabo. 

Esinye sezondlo ezininzi kwingqolowa nemagniziyamYeka. Le minerali ichaphazela ngokuthe ngqo indlela umzimba osebenzisa ngayo i-insulin kwaye yinto eqhelekileyo kwii-enzymes ezingaphezu kwama-300 ezikhupha i-glucose. Ngaloo ndlela, rhoqo besitya ingqolowaInceda ukulawula iswekile yegazi kunye nokuthintela ngokungathanga ngqo uhlobo lwe-2 yeswekile.

Ukunciphisa ukuvuvukala okungapheliyo

Ukudumba okungapheliyo kubhekisa kuko nakuphi na ukudumba okuhlala iinyanga ezininzi. Inokubangelwa zizizathu ezininzi, ezifana nokusabela kwisivuseleli esiyingozi okanye ingxaki yokhuselo lomzimba. Nangona kungabonakali njengengxaki enkulu kakhulu, kunokukhokelela kwiintlobo ezithile zomhlaza kunye ne-rheumatoid arthritis.

Ngethamsanqa, ukudumba okungapheliyo yinto enokulawulwa ngokutya okufana nengqolowa. Ingqolowa iqulethe i-betaine, engagcini nje ukunciphisa ukudumba kodwa inceda nakwezinye izifo ezifana nesifo se-Alzheimer, ukuhla kwengqondo, isifo senhliziyo, uhlobo lwe-2 yeswekile kunye ne-osteoporosis.

Ikhusela amatye enyongo

Ingqolowa epheleleInceda ukuthintela i-gallstones kubasetyhini. I-gallstones yenziwa ngenxa yokukhutshwa okugqithisileyo kwe-bile acids. Ngenxa yefiber enganyibilikiyo kwingqolowa, ibonelela ngokucolwa kokugaya okudinga ukukhuselwa okuncinci kwe-bile acids, ngaloo ndlela kuthintelwe i-gallstones.

Ikhusela umhlaza wamabele

Ingqolowa yengqolowa i-agent ye-anticarcinogenic kubasetyhini kwaye ikhusela iintlobo ezithile zomhlaza. Ingqolowa yengqolowa ikhulisa amanqanaba e-estrogen ukuze ahlale ephantsi kolawulo, ngoko umhlaza webeleiyayithintela. 

Oku kusebenza ngokukhethekileyo kubasetyhini abangaphambi kokuya esikhathini abasengozini yokuba nolu hlobo lomhlaza. 

Ingqolowa ikwanelignans. I-Lignans ithatha i-hormone receptors emzimbeni, enceda ukugcina amanqanaba aphezulu e-estrogen ejikelezayo, into ebalulekileyo ekuthinteleni umhlaza wamabele.

Ithintela isifo sombefu ebuntwaneni

Njengoko amanqanaba ongcoliseko eqhubeka esanda, baya besanda abantwana abasemngciphekweni wokuhlaselwa sisifo sesifuba. Nangona kunjalo, ukutya okusekelwe kwingqolowa kunokunciphisa amathuba okuba ne-asthma ebuntwaneni ubuncinane ngama-50%. Oku kungenxa yokuba ingqolowa ityebile kwi-magnesium kunye ne-vitamin E.

Ukuphelisa iimpawu zokuyeka ukuya exesheni

besitya ingqolowaIlungile kubafazi be-menopausal abasengozini yezifo ezahlukeneyo. Ikhusela uxinzelelo lwegazi oluphezulu, isifo sentliziyo kunye ne-cholesterol ephezulu ngokucotha ukwakheka kwe-plaque kwimithambo yegazi kunye nemithambo yegazi kunye nokuqhubekela phambili kwe-atherosclerosis, enciphisa amathuba okuhlaselwa yintliziyo kunye ne-stroke kwabasetyhini.

Ikhusela ukuhlaselwa yintliziyo

Ukutya ukutya okunefayibha eninzi, okufana nengqolowa engako, kwehlisa amanqanaba oxinzelelo lwegazi kubantu abanesifo sentliziyo, nto leyo ethoba amathuba okuhlaselwa sisifo sentliziyo.

Iingozi Zengqolowa

isifo se-celiac

isifo se-celiacyimeko engapheliyo ebonakaliswe kukusabela okuyingozi komzimba kwi-gluten. I-0.5-1% yabantu abanesifo se-celiac.

I-Gluten, intsapho ephambili yeeprotheni kwingqolowa, ihlulwe ibe yimbini njenge-glutenins kunye ne-gliadins, efumaneka kwiimali ezahlukeneyo kuzo zonke iintlobo zengqolowa. IiGliadins zibonwa njengoyena nobangela wesifo se-celiac.

Isifo seCeliac sibangela umonakalo kumathumbu amancinci kunye nokuphazamiseka kokufunxa izondlo. Iimpawu ezinxulumene noko kukwehla kobunzima bomzimba, ukuqunjelwa, igesi, urhudo, ukuqhina, intlungu yesisu, nokudinwa.

Kwakhona kuye kwacetyiswa ukuba i-gluten inokubangela ukuphazamiseka kwengqondo njenge-schizophrenia kunye nokuxhuzula. 

Ukutya okungekho gluten kuphela kunyango olwaziwayo lwesifo se-celiac. Ingqolowa ngowona mthombo wesondlo wegluten, kodwa inokufumaneka kwirye, ibhali kunye nokutya okuninzi okucutshungulweyo.

Ukunganyamezeli kweGluten

Inani labantu abalandela ukutya okungekho gluten lidlula abo banesifo se-celiac. Ngamanye amaxesha, isizathu yinkolelo nje yokuba ingqolowa kunye ne-gluten ziyingozi kwimpilo. Kwezinye iimeko, ingqolowa okanye i-gluten inokubangela iimpawu zangempela ezifana nesifo se-celiac.

Le meko, ukunganyamezeli gluten okanye i-non-celiac yengqolowa yobuntununtunu kwaye ichazwa njengempendulo engalunganga kwingqolowa ngaphandle kwe-autoimmune okanye i-allergies.

Iimpawu eziqhelekileyo zokunganyamezeli kwe-gluten ziintlungu zesisu, intloko ebuhlungu, ukudinwa, urhudo, intlungu edibeneyo, ukuqunjelwa kunye ne-eczema. Uphononongo lubonisa ukuba kwabanye abantu, iimpawu zokunganyamezeli kwengqolowa zinokuvuswa ngezinye izinto ngaphandle kwegluten.

Iimpawu zokugaya zingabangelwa yintsapho yeefayili ezinyibilikayo zengqolowa ezibizwa ngokuba yi-fructans, ephuma kwiklasi yefiber eyaziwa ngokuba yi-FODMAPs.

Ukutya okuphezulu kwe-FODMAP kwandisa i-bowel syndrome enomsindo, eneempawu ezifana nesifo se-celiac.

Irritable Bowel Syndrome (IBS)

i-irritable bowel syndrome Yimeko eqhelekileyo ebonakaliswa ziintlungu zesisu, ukuqunjelwa, ukungahambi kakuhle kwamathumbu, urhudo kunye nokuqunjelwa.

Olu hlobo luxhaphake kakhulu kubantu ngenxa yokuba lubangela ubomi obunexhala kwaye buhlala bunoxinzelelo. Uvelwano lwengqolowa luqhelekile phakathi kwabantu abane-bowel syndrome enomsindo. Esinye isizathu soku kubukho bemicu enyibilikayo kwingqolowa ebizwa ngokuba yi-fructans, eyi-FODMAPs. Ukutya okuphezulu kwi-FODMAP kunokubangela iimpawu ze-bowel syndrome ecasulayo kubantu abane-hypersensitive.

Nangona i-FODMAP inokuba nzima ngakumbi iimpawu zemeko, azithathwa njengeyona nto ibangela ukuba i-bowel syndrome icaphuke. Uphononongo lubonisa ukuba i-bowel syndrome enomsindo inokunxulunyaniswa nokudumba okukumgangatho ophantsi kwindlela yokugaya. Ukuba une-irritable bowel syndrome, unokufuna ukunciphisa ukusetyenziswa kwengqolowa.

Ngenxa yoko;

Ingqolowa iphakathi kwezona zidlo zixhaphakileyo ehlabathini. Ikwayenye yeendlela zokutya eziphikisanayo. Abantu abaninzi abanayo i-gluten kwaye bayisuse ngokupheleleyo ingqolowa kwizidlo zabo.

Ukutya kwengqolowa enefiber etyebileyo lukhetho lokutya okunempilo kwabo bayinyamezelayo kakuhle. Inokuphucula impilo yokugaya kwaye incede ukukhusela umhlaza wekoloni.