Yintoni Ingqolowa Yengqolowa? Okuzuzwayo, iiNgozi kunye neXabiso leSondlo

Ingqolowa yengqolowangomnye wemigangatho emithathu yokhozo lwengqolowa.

ehluthwayo ngexesha lokusila kwaye ihlolwe njengemveliso. ingqolowa yengqolowa, ayihoywa njengengasetyenziswayo kwabanye abantu.

Sekunjalo, isityebi kwiikhompawundi ezininzi zezityalo kunye neeminerali kwaye ngumthombo ogqwesileyo wefiber.

Enyanisweni, iprofayili yayo yezondlo ilungile kakhulu kwimpilo yabantu kwaye inokunciphisa umngcipheko wezifo ezingapheliyo.

Yintoni Ingqolowa Yengqolowa?

Ukhozo lwengqolowa lunamacandelo amathathu: ibran, i-endosperm kunye nentsholongwane.

Ibran ngumaleko oqinileyo ongaphandle wokhozo lwengqolowa olubotshelelwe ngokuqinileyo ngezakhamzimba ezahlukahlukeneyo nemicu.

Ngethuba lenkqubo yokugaya, i-bran iyasuswa kwi-kernel yengqolowa kwaye ibe yimveliso.

Ingqolowa yengqolowa Inencasa eswiti. Isetyenziselwa ukongeza ukuthungwa kwesonka, iikeyiki kunye nezinye izinto ezibhakiweyo.

Ixabiso lesondlo seNkolo yengqolowa

Ingqolowa yengqolowa Igcwele izondlo ezininzi. Isiqingatha sekomityi (29-gram) inika:

Iikhalori: 63

Amafutha: 1.3 grams

Amafutha ahluthayo: 0.2 grams

Iiprotheni: 4.5 gram

Iikhabhoni: 18.5 grams

Ifayibha yokutya: 12.5 grams

Thiamine: 0.15mg

I-Riboflavin: 0.15 mg

Niacin: 4mg

I-Vitamin B6: 0.4mg

Potassium: 343

Intsimbi: 3.05 mg

I-Magnesium: 177 mg

Iphosphorasi: 294 mg

Ingqolowa yengqolowaiqulethe isixa esihle se-zinc kunye nobhedu. Ukwengeza, seleniumInika ngaphezu kwesiqingatha sexabiso lemihla ngemihla lomgubo kunye nexabiso elifunekayo lemihla ngemihla ye-manganese.

Ingqolowa yengqolowa Ukongeza kubuninzi bayo bezondlo, ikwaphantsi kweekhalori. Isiqingatha sekomityi (i-29 grams) ineekhalori ezingama-63 kuphela, elixabiso elincinci ngokuqwalasela izondlo ezikuyo.

Ngaphezu koko, isiqingatha sekomityi (i-29 grams) iqulethe malunga neegram ze-5 zeprotheni, kunye namafutha ewonke, amafutha ahluthayo, kunye ne-cholesterol, ngoko ke ngumthombo olungileyo weprotheni esekelwe kwizityalo.

Mhlawumbi, ingqolowa yengqolowaEyona nto inomtsalane kumxholo wayo wefiber. ½ indebe (29 grams) ingqolowa yengqolowaInika malunga ne-99 grams yefiber yokutya, eyi-13% ye-DV.

Zeziphi iiNzuzo zeBran Bran?

Iluncedo kwimpilo yokwetyisa

Ingqolowa yengqolowainikeza iingenelo ezininzi zokwetyisa.

Lo ngumthombo oshinyeneyo wefiber enganyibilikiyo, eyongeza isambuku kwisitulo kwaye ikhawulezise ukuhamba kwesitulo kwikholoni.

Ngamanye amazwi, ingqolowa yengqolowa I-fiber enganyibilikiyo kuyo inceda ukukhulula kunye nokuthintela ukuqhina kunye nokugcina ukuhamba kwamathumbu rhoqo.

Kwakhona, uphando ingqolowa yengqolowaKuye kwaboniswa ukunciphisa iimpawu zokugaya ukutya ezifana nokuqhaqha kunye nokungahambi kakuhle, kusebenza ngakumbi kunezinye iindlela ze-fiber ezingaxutywanga ezifana ne-oats kunye nezinye iziqhamo kunye nemifuno.

Ingqolowa yengqolowa Zikwayi-fibers non-digestible esebenza njengomthombo wezondlo kwiibhaktheriya eziphilileyo zamathumbu, ukwandisa amanani axhasa impilo yamathumbu. prebiotics Ikwatyebile ngokwemiqathango

Inganceda ukuthintela ezinye iintlobo zomhlaza

Ingqolowa yengqolowaOlunye uncedo lwezempilo yindima enokwenzeka ekuthinteleni iintlobo ezithile zomhlaza, omnye wawo ngumhlaza wekoloni - owesithathu uxhaphake umhlaza kwihlabathi liphela.

Izifundo ezininzi ebantwini nakwiimpuku ingqolowa yengqolowa ukusetyenziswa kuye kwanxulunyaniswa nomngcipheko oncitshisiweyo womhlaza wekoloni.

Kwakhona, ingqolowa yengqolowa, ukukhula kwethumba kwiikholoni zabantu, i-oat bran ngokungaguquguqukiyo ngakumbi kuneminye imithombo yezityalo eziziinkozo eziphezulu zefayibha ezifana

Ingqolowa yengqolowaIsiphumo selactose kumngcipheko womhlaza wekholoni kusenokwenzeka ukuba kungenxa yomxholo wefayibha ephezulu, njengoko izifundo ezininzi zibonisa ukuba ukutya okunefayibha ephezulu kunxulunyaniswa nomngcipheko ocuthiweyo womhlaza wekoloni.

Ingqolowa yengqolowaIsiqulatho sefayibha isenokungabi yodwa into enegalelo kolu kuncipha komngcipheko.

Ezinye iinxalenye zengqolowa yengqolowa - njenge-phytochemical lignans kunye ne-antioxidants yendalo efana ne-phytic acid - inokudlala indima.

Ingqolowa yengqolowa ukusetyenziswa kubonakaliswe ukwandisa kakhulu ukuveliswa kwe-fatty chain short-chain fatty acids (SCFA) kwi-test-tube kunye nezifundo zezilwanyana.

Ii-SCFAs ziveliswa ziibhaktheriya zamathumbu ezisempilweni kwaye zingumthombo obalulekileyo wezondlo kwiiseli zekholoni.

Nangona indlela yokusebenza ingaqondwa ngokupheleleyo, izifundo zelabhoratri zibonisa ukuba ii-SCFAs zinceda ukuthintela ukukhula kwethumba kwaye zikhokelela ekufeni kweeseli zomhlaza kwikholoni.

Isikhwebu sengqolowa, i-phytic acid kwaye idlala indima yokukhusela ekuphuhliseni umhlaza webele ngenxa yomxholo we-lignan.

Ezi antioxidants zithintele ukukhula kweeseli zomhlaza webele kuvavanyo lwetyhubhu kunye nezifundo zezilwanyana.

Ukwengeza, ingqolowa yengqolowaIfayibha inokunceda ekunciphiseni umngcipheko womhlaza wamabele.

Uphononongo lubonise ukuba i-fiber inokunyusa inani le-estrogen ekhutshwe ngumzimba ngokuthintela ukufunxa kwe-estrogen emathunjini, okukhokelela ekunciphiseni amanqanaba e-estrogen ejikelezayo.

Oku kuncipha kwe-estrogen ejikelezayo kunokunxulunyaniswa nomngcipheko oncitshisiweyo womhlaza wamabele.

Iluncedo kwintliziyo

Olunye uphononongo lokuqwalasela ludibanise ukutya okunefayibha ephezulu kunye nomngcipheko oncitshisiweyo wesifo sentliziyo.

Kuphononongo lwakutsha nje, yonke imihla kwisithuba seeveki ezintathu ingqolowa yengqolowa Abo batya ukutya okuziinkozo babonise ukuncipha okuphawulekayo kwecholesterol epheleleyo. Ukongeza, akukho kuncipha kwi-cholesterol "elungileyo" ye-HDL.

Uphando lukwabonisa ukuba ukutya okuphezulu kwifiber yokutya kunokwehlisa kancinci i-triglycerides yegazi.

triglyceridesziindidi zamafutha afumaneka egazini anxulunyaniswa nomngcipheko ophezulu wesifo sentliziyo.

Ngoko ke, yonke imihla ingqolowa yengqolowa Ukusebenzisa i-fiber kunceda ukukhusela isifo senhliziyo ngokunyusa i-fiber intake.

Ingqolowa yengqolowa inceda ukunciphisa umzimba

Ingqolowa yengqolowa kunye nokutya okunye ukutya okunefayibha eninzi kukwenza uzive uhluthi. Oku kunceda ukugcina ubunzima. 

Uphononongo olwenziwe kwiSebe leSayensi yoKutya kunye neSondlo kwiYunivesithi yaseMinnesota lubonisa ukuba "ukusetyenziswa okwandisiweyo kweefayibha ezidliwayo kulo lonke ixesha lokuphila kulinyathelo elibalulekileyo ekuthinteleni ubhubhani wokutyeba kumazwe ahambele phambili kwezoqoqosho." 

Zeziphi Iingozi Zengqolowa Yengqolowa?

Ingqolowa yengqolowaNgaphandle kokuba kukutya okuxineneyo ngezondlo ezininzi ezinoncedo lwezempilo, kusenokuba neempawu ezingalunganga.

Iqulethe igluten

I-Gluten yintsapho yeeprotheni ezifumaneka kwezinye iinkozo, kuquka ingqolowa.

Abantu abaninzi banokutya i-gluten ngaphandle kokufumana iziphumo ezibi. Nangona kunjalo, abanye abantu banobunzima bokunyamezela olu hlobo lweprotheni.

isifo se-celiacsisifo esizimelayo apho umzimba ujolise ngempazamo kwigluten njengomzimba wasemzini, obangela iimpawu zokwetyisa ezinje ngeentlungu zesisu kunye norhudo.

Ukusetyenziswa kweGluten kunokonakalisa umgca wamathumbu kunye namathumbu amancinci kubantu abanesifo se-celiac.

Abanye abantu bafumana ukuphazamiseka kokugaya ukutya emva kokutya i-gluten, yiyo loo nto bebandezeleka ngenxa ye-non-celiac gluten sensitivity.

Ke ngoko, abantu abanesifo se-celiac kunye novelwano lwe-gluten, ingqolowa yengqolowa Ziphephe iinkozo ezinegluten, kuquka igluten.

Iqulethe iifructans

I-Fructans luhlobo lwe-oligosaccharide, eyi-carbohydrate equkethe i-chain of fructose molecules, ekupheleni kwayo i-molecule ye-glucose. Le carbohydrate yetsheyini ayigaywanga kwaye ivundiswe kwikholoni.

Le nkqubo yokubilisa inokubangela igesi kunye nezinye iziphumo ezingathandekiyo zokugaya ukutya, ezinjengeentlungu zesisu okanye urhudo, ngakumbi kubantu abane-syndrome ye-bowel syndrome (IBS).

Ngelishwa, iinkozo ezithile, njengengqolowa, ziphezulu kwifructans. ukuba uphethwe yi-IBS okanye unokunganyamezeli okwaziwayo kwe-fructan ingqolowa yengqolowaUfanele uphephe.

I-Phytic Acid

I-Phytic acidsisondlo esifumaneka kuzo zonke iimbewu zezityalo, kuquka neemveliso zengqolowa. Ingakumbi ingqolowa yengqolowaugxininisa kwi.

I-Phytic acid inokuphazamisa ukufunxwa kweeminerali ezithile ezifana ne-zinc, i-magnesium, i-calcium kunye nentsimbi.

Ngoko ke, ukufunxwa kwezi ziminerali kunokuncitshiswa xa kudliwe ngokutya okuphezulu kwi-phytic acid, njengengqolowa yengqolowa. Ngenxa yesi sizathu, i-phytic acid ngamanye amaxesha ibizwa ngokuba yi-antinutrient.

Kubantu abaninzi abakwisidlo esinokulinganisela, i-phytic acid ayifaki ingozi enkulu.

Ingqolowa yengqolowa kunye neNkolo yengqolowa

Ngelixa intsholongwane yengqolowa iyimbumba yokhozo lwengqolowa, ingqolowa yengqolowaLiqokobhe langaphandle elihluthwayo ngexesha lokwenziwa kwemveliso yomgubo wengqolowa.

Intsholongwane yengqolowa ibonelela ngedosi egxininisiweyo yeevithamini kunye neeminerali, kubandakanya i-manganese, i-thiamine, i-selenium, i-phosphorus kunye ne-zinc.

Ukongezelela, i-30-gram nganye ekhonzayo iqulethe i-3.7 grams yefiber yokutya. Nangona lo ngumlinganiselo olungileyo wefiber onokunceda ukuxhasa ukwetyisa kunye nokuqheleka, ingqolowa yengqolowaImalunga namaxesha amathathu ngaphantsi kwexabiso elifunyenweyo 

ngokwezondlo ingqolowa yengqolowa xa uthelekisa intsholongwane yengqolowa kwintsholongwane yengqolowa, zombini zifana kakhulu kodwa xa kufikwa kumxholo wefiber ingqolowa yengqolowa iyoyisa. 

Ingqolowa yengqolowa kunye ne-Oat Bran

i-oat branngumaleko wangaphandle we-oats. iikhalori ingqolowa yengqolowaIphezulu kwiprotheyini, kodwa iphezulu kwiprotheni. 

Ingqolowa yengqolowaIqulethe i-fiber enganyibilikiyo engenakwetyiswa ngumzimba kwaye inceda ukukhuthaza rhoqo. 

I-oat bran, kwelinye icala, iqulethe i-fiber enyibilikayo, eyenza into efana nejeli encamathelayo ebophelela kwi-cholesterol kwi-digestive tract kwaye iyityhalele ngaphandle komzimba ngesitulo.

Xa kuziwa kwi-micronutrients, zombini ingqolowa kunye ne-oat bran zibonelela ngeevithamini ze-B ezininzi, kuquka i-thiamine, i-riboflavin kunye ne-vitamin B6. 

Iivithamini ze-B zinceda ukwandisa amanqanaba amandla, ukugxila kunye namandla onke. Zombini nazo ziyimithombo emihle ye-magnesium, i-phosphorus, i-zinc kunye nentsimbi.

Ngenxa yoko;

Ingqolowa yengqolowa Inezondlo eziphezulu kwaye ingumthombo ogqwesileyo wefiber.

Iluncedo kwimpilo yokwetyisa kunye nentliziyo, kwaye inokunciphisa umngcipheko womhlaza webele kunye nomhlaza.

Nangona kunjalo, ayifanelekanga kubantu abane-gluten okanye i-fructan ukunganyamezeli, kwaye umxholo wayo we-phytic acid unokuphazamisa ukufunxa ezinye iiminerali.