Yintoni IiCereals? Iingenelo kunye neeNgozi zeenkozo ezipheleleyo

cereals, ngowona mthombo wamandla okutya mkhulu ehlabathini. Iintlobo ezintathu ezisetyenziswa kakhulu zezi; ingqolowa, irayisi kunye nombona. Nangona isetyenziswa ngokubanzi, iziphumo zayo kwimpilo ziphikisana.

ezithile iinkozoNangona kucingelwa ukuba yinxalenye ebalulekileyo yokutya okunempilo, ezinye zazo zichazwe ukuba ziyingozi. Abanye abaqeqeshi bezempilo iinkozoUcinga ukuba kufanele kuphetshwe kangangoko kunokwenzeka.

ixabiso eliphezulu iinkozo ezisulungekileyo; Nangona kunxulunyaniswa neengxaki zempilo ezifana nokutyeba kakhulu kunye nokudumba, kubandakanywa nokunciphisa umngcipheko wesifo seswekile, isifo senhliziyo kunye noxinzelelo lwegazi. amazimbaIneenzuzo ezininzi zempilo.

"Ingaba iinkozo zisempilweni", "ziyintoni iinkozo", "ziyintoni iinkozo", "ziyintoni iingenelo zeenkozo", "ziyintoni iingozi zeenkozo", "eziziinkozo eziphilileyo", "ziziphi iinkozo ezigayiweyo" , "zeziphi iindidi zeenkozo", "ziziphi iinkozo ezifumaneka kwiinkozo" "ziziphi iivithamini", "zithini iinkozo, amagama abo" Le mibuzo ingumxholo wenqaku.

Yintoni iiNkozo?

cerealsZiimbewu ezincinci, eziqinileyo kwaye ezityiwayo ezomileyo ezikhula kwizityalo ezifana nengca ekuthiwa ziicereals.

Zikukutya okusisiseko kumazwe amaninzi kwaye zibonelela ngamandla okutya ngaphezu kwalo naliphi na elinye iqela lokutya kwihlabathi liphela.

cereals iye yanendima ebalulekileyo kwimbali yoluntu yaye ukulima okuziinkozoYenye yezona nkqubela zibalulekileyo ezibe negalelo kuphuhliso lwempucuko.

Nangona zityiwa ngabantu, zikwasetyenziselwa ukondla izilwanyana.

Abaninzi, kuquka uhlobo lweenkozo uye. idliwe namhlanje iintlobo zeenkozo It is:

- Umbona oswiti

– Irayisi emhlophe

- Ingqolowa

- Oat

- Amaqhashu

– Millet

- Irayisi emdaka

– Rye

– irayisi yasendle

- Bulgur ingqolowa

– Buckwheat

– Firik bulgur

- Irhasi

– Amazimba

Kukwakho nokutya okubizwa ngokuba zii-pseudocereals, ezingezizo iinkozo ngokobuchwephesha kodwa zilungiswa kwaye zityiwe njengeenkozo. Kwezi, IQuinoa ve buckwheat ifakiwe.

Ukutya okwenziwa ngeenkozo Oku kuquka ukutya okufana nesonka, ipasta, iicereals zakusasa, i-muesli, i-oatmeal, iipastries kunye namaqebengwana. Iimveliso ezisekelwe kwiinkozo zikwasetyenziselwa ukwenza izongezo ezongezwa kuzo zonke iintlobo zokutya okucutshungulweyo.

Ngokomzekelo, isiraphu yengqolowa ephezulu ye-fructose, i-sweetener ebalulekileyo, yenziwe kwingqolowa.

Ziziphi iiNkozo eziPheleleyo kunye neeNkozo eziCokisiweyo?

Njengoko kunjalo nokunye ukutya okuninzi, okupheleleyo iinkozo Ayifani. Ukutya okupheleleyo kwaye kusulungekile iinkozo Kukho umahluko obalulekileyo phakathi kwabo. Amazimba Iqulathe iinxalenye ezi-3 eziphambili:

Bran

Umaleko oqinileyo wangaphandle weenkozo. Iqulethe i-fiber, iiminerali kunye ne-antioxidants.

Imbewu

Ingundoqo otyebileyo wezondlo eziqukethe i-carbohydrates, amafutha, iiprotheni, iivithamini, iiminerali, i-antioxidants kunye neentlobo ezahlukeneyo ze-phytonutrients.

I-Endosperm

Inxalenye enkulu yeenkozo iqulethe ubukhulu becala icarbohydrates (ngendlela yesitatshi) kunye neprotheyini.

iinkozo ezisulungekileyoKule ndlela, i-bran kunye ne-germ iyasuswa, ishiya kuphela i-endosperm. amazimba, onke la macandelo akhoyo.

Yintoni Iinkozo Ezipheleleyo?

amazimba, iquka omathathu amalungu akhankanywe ngasentla.

Iinkozo zinokutyunyuzwa okanye zophuke, kodwa nje ukuba ezi nxalenye zintathu zikumlinganiselo wazo wokuqala. amazimba Kuyaqwalaselwa. 

Ukutya okuziinkozo okupheleleyoiimveliso ezenziwe ukutya okuziinkozo Kuyaqwalaselwa. 

Ziziphi iingenelo zeenkozo?

Iinkozo ezipheleleyo kunye neenkozo ezipheleleyo ziphezulu kwizondlo kunye nefiber

iinkozo ezisulungekileyoiqulethe iikhalori ezingenanto kwaye ayinayo isondlo; oku akusebenzi kwiinkozo ezipheleleyo. Iinkozo ezipheleleyo ziphezulu kwizondlo ezininzi, kuquka i-fiber, iivithamini B, i-magnesium, isinyithi, i-phosphorus, i-manganese kunye ne-selenium.

Oku kukwaxhomekeke kuhlobo lweenkozo. Ezinye iinkozo (njenge-oats kunye nengqolowa epheleleyo) zilayishwe ngezondlo, ngelixa ezinye (ezifana nerayisi kunye nombona) aziyiyo yonke into enesondlo.

amazimba Ibonelela ngezondlo ezininzi ezibalulekileyo. Tndim iinkozoEzinye izondlo ezibalulekileyo ezifumaneka kwi:

Lif

Ibran inika uninzi lwefiber kwiinkozo ezipheleleyo.

iivithamini

Iinkozo ezipheleleyo ziphezulu kakhulu kwiivithamini B, kuquka i-niacin, i-thiamine kunye ne-folate.

minerals

Zikwaqulethe izixa ezilungileyo zeeminerali ezifana ne-zinc, i-iron, i-magnesium kunye ne-manganese.

protein

amazimba inikeza iigram ezininzi zeprotheyini ngokuphakelayo.

Antioxidants

Iikhompawundi ezahlukeneyo kwiinkozo ezipheleleyo zisebenza njenge-antioxidants. Kwezi i-phytic acid, i-lignin kunye ne-sulfur compounds zibandakanyiwe.

iikhompawundi izityalo

amazimbainikeza iikhompawundi ezininzi zezityalo ezinendima ekuthinteleni izifo. Ezi ziquka i-lignans, i-stanols kunye ne-sterols.

Umlinganiselo ochanekileyo wezi zondlo uyahluka ngokohlobo lweenkozo.

Ukukunika umbono weprofayili yesondlo, nantsi umxholo wezondlo we-28 grams yeoyile eyomileyo:

Ifayibha: 3 grams

IManganese: 69% yeRDI

I-Phosphorus: i-15% ye-RDI

I-Thiamine: i-14% ye-RDI

I-Magnesium: i-12% ye-RDI

Ubhedu: 9% ye-RDI

I-Zinc kunye nentsimbi: i-7% ye-RDI

Yehlisa umngcipheko wezifo zentliziyo

amazimbaEnye yeenzuzo ezinkulu zezempilo ze-nutmeg kukuba inciphisa umngcipheko wesifo senhliziyo, eyona nto ibangela ukufa emhlabeni jikelele.

Uphononongo lwe-2016 luhlalutye iziphumo zezifundo ze-10 kwaye lwafumanisa ukuba amagremu amathathu ngosuku ukutya ukutya okuziinkozo, yafumanisa ukuba inokunciphisa ingozi yesifo senhliziyo ngama-22%.

Abaphandi bafumanisa ukuba ukutya okunempilo kwentliziyo kuninzi amazimba kwaye yagqiba ekubeni kufuneka iqulathe iinkozo ezicocwe kancinci.

Yehlisa umngcipheko we-stroke

amazimba inokunciphisa umngcipheko we-stroke. Kuhlalutyo lwezifundo ezintandathu ezibandakanya abantu abaphantse babe ngama-250.000, uninzi amazimba Abo batya ubuncinci babenomngcipheko ophantsi we-14% we-stroke kunabo batya ubuncinci.

Kwakhona, amazimbaIikhompawundi ezintathu kwi-oyile yomnquma (ifayibha, ivithamin K kunye ne-antioxidant) zinokuwunciphisa umngcipheko we-stroke.

Yehlisa amathuba okutyeba

Ukutya ukutya okutyebileyo kwifayibha kukugcina uhluthi ungatyi kakhului iyathintela. Esi sesinye sezizathu zokuba kutheni ukutya okunefayibha ephezulu kunconyelwa ukunciphisa umzimba.

amazimba kunye neemveliso ezenziwe ngayo, iinkozo ezisulungekileyoIbonelela ngokuhlutha ngakumbi kwaye izifundo ezininzi zibonisa ukuba kunokunciphisa umngcipheko wokutyeba.

Iinkonzo ezintathu ngosuku amazimba Uphononongo lwezifundo ze-120.000 ezibandakanya abantu be-15 abadla ukutya bafumanisa ukuba bane-BMI ephantsi kunye nokunciphisa isisu esiswini.

Kolunye uphononongo oluphonononga uphando ukusuka ku-1965 ukuya ku-2010, amazimba Ukusetyenziswa kwafunyaniswa kunxulunyaniswa nomngcipheko osezantsi kancinane wokutyeba.

Yehlisa umngcipheko wohlobo lwe-2 yeswekile

iinkozo ezisulungekileyo endaweni yoko amazimbaUkuyisebenzisa kunokunciphisa umngcipheko wohlobo lwe-2 yeswekile.

Uphononongo lwezifundo ezili-16, iinkozo ezisulungekileyoye, ngeenkozo ezipheleleyoWagqiba kwelokuba ukuyitshintsha ngokutya nokutya ubuncinane izahlulo ezibini ngemini kunokunciphisa amathuba okuba nesifo seswekile.

Esinye isizathu soku kukuba isityebi kwifiber. amazimbaBanokunceda ekulawuleni ubunzima kunye nokuthintela ukutyeba, nto leyo engumngcipheko wesifo seswekile.

Ngaphezu koko, izifundo ukutya okuziinkozoKuye kwadityaniswa namanqanaba aphantsi eswekile yegazi kunye nokuphucula ukuvakalelwa kwe-insulin.

Oku kungenxa yokuba inceda i-metabolize carbohydrates emzimbeni kunye iinkozoIminerali efunyenwe esibindini kwaye idityaniswe novelwano lwe-insulin nemagniziyamYeka.

Ixhasa impilo yokwetyisa

amazimbaIfiber efumaneka kwintlanzi iluncedo kwimpilo yokwetyisa ngeendlela ezininzi.

Okokuqala, ifayibha inceda ukongeza isambuku kwisitulo kwaye inqande ukuqhina.

Kamva, iinkozoEzinye iintlobo zefiber kwi prebiotic ziphathe ngathi. Oku kuthetha ukuba banceda ukondla iibhaktheriya eziphilileyo, ezilungileyo emathunjini, nto leyo ibalulekileyo kwimpilo yokugaya.

Ukunciphisa ukuvuvukala okungapheliyo

Ukudumba yingcambu yezifo ezininzi ezingapheliyo. ubungqina obuthile amazimbaIbonisa ukuba ikhulula ukuvuvukala.

Kolunye uphononongo, uninzi amazimba Abasetyhini abasityileyo kusenokwenzeka ukuba bafe ngenxa yezifo ezingapheliyo ezinxulumene nokudumba.

Ukongeza, kuphononongo lwakutsha nje, abantu abanokutya okungenampilo bathathe indawo yeemveliso zengqolowa esulungekileyo kunye neemveliso zengqolowa kwaye babona ukuncitshiswa kweempawu ezivuthayo.

Inokunciphisa ingozi yomhlaza

ingqolowa kunye nomhlaza Uphando ngomngcipheko luvelise iziphumo ezixubeneyo.

Uphononongo lwe-20 lwezifundo ze-2016 kulo mbandela luchaze ukuba izifundo ezithandathu zibonise ukunciphisa umngcipheko womhlaza, ngelixa izifundo ze-14 zibonisa ukuba akukho khonkco.

Uphando lwangoku, amazimbaUphononongo lubonisa ukuba izibonelelo zayo ezichasene nomhlaza zichasene nomhlaza wesisu, enye yeentlobo eziqhelekileyo zomhlaza kumadoda nabasetyhini.

Ukongeza, ezinye izibonelelo zempilo ezinxulumene nefiber zinokunciphisa umngcipheko womhlaza. Ezi ziquka iindima ze-antioxidant kunye ne-prebiotic.

Ekugqibeleni, kubandakanywa i-phytic acid, i-phenolic acids kunye ne-saponins amazimbaAmanye amalungu e-licorice angacothisa ukukhula komhlaza.

Idityaniswe nokunciphisa umngcipheko wokufa kwangaphambi kwexesha

Xa umngcipheko wesifo esinganyangekiyo uyancipha, umngcipheko wokufa ngaphambi kwexesha uhlala uyancipha.

Uphononongo ngo-2015 lufunyenwe ukutya okuziinkozo ngokupheleleyoWacebisa ukuba inciphise umngcipheko wokufa sisifo sentliziyo nangawo nawuphi na omnye unobangela.

Inceda ukunciphisa umzimba

amazimba Kuba ingumthombo omkhulu wefayibha, inokukunceda uhlale uziva uhluthi phakathi kwezidlo ukunciphisa indlala kunye nokulwa neminqweno.

Olunye uphononongo lwafumanisa ukuba ukonyuka kwefiber intake iyonke kunokudityaniswa nomngcipheko ophantsi wokufumana ubunzima kunye nokuzuza kwamafutha kwabasetyhini.

Ezinye izifundo nazo amazimba icebisa ukuba ukutya kunokunxulunyaniswa nomngcipheko omncinci wokufumana ubunzima kunye nokutyeba. 

Yintoni Ubungozi bokutya okuziinkozo?

Iinkozo ezisulungekileyo azinampilo kakhulu

iinkozo ezisulungekisiweyo, amazimbaIyafana, kodwa uninzi lwezondlo lususiwe. Ayinanto iseleyo ngaphandle kwe-carbohydrate ephezulu, i-endosperm enekhalori ephezulu, equlethe isitashi esininzi kunye neprotheyini encinci.

Ifayibha kunye nezondlo ziye zahluthwa kwaye ke ngoko iinkozo ezisulungekileyo Zihlelwa njenge "calories ezingenanto". 

Njengoko iicarbohydrates zahlulwa kwifayibha mhlawumbi zide zicolwe zibe ngumgubo, ngoku zifikeleleka lula kwiienzymes zokwetyisa zomzimba.

Ngoko ke, baqhekeza ngokukhawuleza kwaye banokubangela ukunyuka ngokukhawuleza kwinqanaba leshukela legazi xa lidliwe. 

Xa sitya ukutya okucolisisiweyo okunekhabhohayidrethi, iswekile yegazi inyuka ngokukhawuleza ize iwele kwakhona kamsinya emva koko. Xa amazinga eswekile esegazini ehla, sikhawuleza silambe size sinqwenele ukutya.

Uphononongo oluninzi lubonisa ukuba ukutya oku kutya kukhokelela ekutyebeni, nto leyo enokukhokelela ekutyebeni nasekutyebeni.

iinkozo ezisulungekileyoinxulumene nezifo ezininzi ze-metabolic. ukumelana ne-insulinZibangelwa yintoni?Zinxulunyaniswa nohlobo lwesi-2 seswekile kunye nesifo sentliziyo.

Ezinye iinkozo zinegluten

I-Gluten yiprotheni efumaneka kwiinkozo ezifana nengqolowa, i-rye kunye nebhali. Abanye banomdla kwi-gluten. Oku isifo se-celiac Oku kubandakanya abantu abanezifo ezinzima ze-autoimmune kunye novakalelo lwe-gluten.

ezithile iinkozo, ngakumbi ingqolowa, nayo iphezulu kwi-FODMAP, uhlobo lwe-carbohydrate olunokubangela ukuphazamiseka kokugaya ukutya kubantu abaninzi.

Iisiriyeli ziphezulu kwikhabhohayidrethi, zisenokungalungeli abantu abanesifo seswekile

cerealsInomthamo ophezulu kakhulu we-carbohydrate. 

Xa abantu abanesifo seswekile besitya isixa esikhulu se-carbohydrates, kunokuba yingxaki ukuba bathatha amayeza anciphisa iswekile yegazi (njenge-insulin).

Ke ngoko, abaguli abanokumelana ne-insulin, isifo se-metabolic okanye isifo seswekile iinkozoKufuneka kugwenywe, ngakumbi iintlobo ezisulungekileyo.

Nangona kunjalo, azikho zonke iinkozo ezifanayo kulo mba, kwaye ezinye (njenge-oats) zinokuba luncedo.

Olunye uphando oluncinci lubonise ukuba ukutya i-oatmeal yonke imihla kwehlisa amanqanaba eswekile yegazi kunye nokunciphisa iimfuno ze-insulin kwizigulane ezinesifo seswekile ngama-40%.

Iinkozo zine-antinutrients

Ingxaki eqhelekileyo ngeenkozo kukuba iqulethe i-antinutrients. I-Antinutrients zizinto ezisekutyeni, ngakumbi izityalo, eziphazamisana nokugaya kunye nokufunxa kwezinye izondlo.

Yona, fiic acid, lectin kunye nabanye. I-Phytic acid ibopha iiminerali kwaye inqande ukufunxa kwabo, kwaye i-lectins ibangela umonakalo kumathumbu.

Nangona kunjalo, kubalulekile ukwazi ukuba i-antinutrients ayithethi ngokuthe ngqo kwiinkozo. Ifumaneka kuzo zonke iintlobo zokutya okunempilo, kubandakanywa amandongomane, imbewu, imifuno, iibhubhu, kunye neziqhamo kunye nemifuno.

Ukuba besinokuphepha konke ukutya okuqulethe i-antinutrients, bekungayi kubakho ukutya okuninzi. Iindlela zokulungiselela zesintu ezifana nokufunxwa, ukuhluma kunye nokuvundiswa zithobisa uninzi lwamachiza alwa nesondlo.

Ngelishwa, ngenxa yokuba iinkozo ezininzi ezisetyenzisiweyo namhlanje azihambi ezi ndlela zokucubungula, zinokuba nezixa ezibalulekileyo ze-antinutrients.

Noko ke, isibakala sokuba ukutya kunezinto ezilwa nezondlo akuthethi ukuba ukutya kubi. Konke ukutya kuneengenelo kunye nokungonakali, kwaye iingenelo ezivela kukutya kwendalo zihlala zigqwesa imiphumo eyingozi ye-antinutrients.

Ukutya njani Iinkozo ezipheleleyo?

amazimbaKulula ukuyisebenzisa. ekutyeni kwakho iinkozo ezisulungekileyoNS, amazimba Faka endaweni yakho .

Umzekelo, sebenzisa i-pasta yengqolowa endaweni ye-pasta. Yenza okufanayo ngesonka kunye nezinye iinkozo.

yemveliso iinkozoFunda uluhlu lwezithako ukufumanisa ukuba lwenziwe ngalo. Khangela igama elithi "ngokupheleleyo" kwiintlobo zeenkozo umxholo.

Ngaba uyathanda ukutya ukutya okuvela kwiqela leenkozo? Ngaba uyazitya iinkozo? Nceda usishiye uluvo.