Izinzuzo, Izingozi kanye Nenani Lokudla Kakolweni

Ukolweni, Ingenye yezinhlamvu ezisetshenziswa kakhulu emhlabeni. Kusuka ohlotsheni olulodwa lwembewu (etshalwa ngezinhlobo ezingenakubalwa emhlabeni jikelele) I-Triticum) etholiwe.

isinkwa sikakolweni uhlobo oluvame kakhulu. Ufulawa kakolweni omhlophe nophelele uyisithako esikhulu ezimpahleni ezibhakwayo njengesinkwa. Okunye ukudla okusekelwe kukolo yi-pasta, i-vermicelli, i-semolina, okutholakele kanye nomzala.

UkolweniKuwukudla okuphikisana kakhulu ngoba kuqukethe iphrotheni ebizwa ngokuthi i-gluten, edala impendulo eyingozi yokuzivikela komzimba kubantu abathintekayo.

Kodwa kulabo abangakwazi ukukubekezelela, ukolweni okusanhlamvu kuwumthombo ocebile wama-antioxidants ahlukahlukene, amavithamini, amaminerali kanye ne-fiber.

lapha “ziyini izinzuzo zikakolweni”, “maphi amavithamini akukolweni”, “liyini inani lamandla kakolweni” izimpendulo zemibuzo yakho...

Ukolweni Inani Lomsoco

Ukolweni uqukethe ikakhulukazi ama-carbohydrate, kodwa futhi uqukethe amanani aphakathi amaprotheni. 100 amagremu kuthebula elingezansi amavithamini akolweni Inikeza ulwazi mayelana.

carbohydrate

njengawo wonke amabele ukolweni Iqukethe ikakhulukazi ama-carbohydrate. Isitashi wuhlobo oluhamba phambili lwe-carbohydrate embusweni wezitshalo, akha ngaphezu kwama-90% wesamba sengqikithi yama-carbohydrate akolweni.

Imiphumela yezempilo yesitashi ngokuyinhloko incike ekugayekeni kwaso, okubuye kunqume umphumela waso emazingeni kashukela egazini.

Ukugaya ukudla okuphezulu kungabangela ukukhuphuka okungenampilo kushukela wegazi ngemva kokudla futhi kubangele imiphumela eyingozi, ikakhulukazi kulabo abanesifo sikashukela.

irayisi elimhlophe ve amazambaneNgokufanayo, kokubili ukolweni omhlophe nogcwele ukolweni unenkomba ephezulu ye-glycemic ngakho-ke awubafanele kakhulu abanesifo sikashukela.

Ngakolunye uhlangothi, eminye imikhiqizo kakolweni egayiwe, njenge-pasta, igaywa ngendlela engasebenzi kahle futhi ngenxa yalokho ayikhuphuli amazinga kashukela egazini kakhulu.

I-Lif

Ukolweni ugcwele i-fiber, kodwa ukolweni ocolisisiwe awunawo umcu. Okuqukethwe kwefiber kakolweni okusanhlamvu kuyehluka ngo-12-15% wesisindo esomile. Ifayibha eningi egxile kubran iyasuswa lapho kugaywa, futhi ufulawa ocolisisiwe awunawo umcu.

Kakolweni bran I-fiber evame kakhulu kuyo i-arabinoxylan (70%), uhlobo lwe-hemicellulose. Okunye kuqukethe ikakhulukazi i-cellulose ne-beta glucan.

Yonke le micu ayincibiliki. Adlula emgudwini wokugaya ukudla acishe aphelele futhi abangele ukwanda kwesisindo sendle. Ezinye zidla amagciwane anobungane emathunjini.

amaprotheni kakolweni

Amaprotheni enza u-7% kuya ku-22% wesisindo esomile sikakolo. I-Gluten, umndeni omkhulu wamaprotheni, yakha u-80% wengqikithi yamaprotheni.

I-Gluten inesibopho sokunwebeka okuyingqayizivele nokunamathela kwenhlama kakolweni kanye nezakhiwo zayo ekwenzeni isinkwa.

I-wheat gluten ingabangela imiphumela emibi yezempilo kubantu abathintekayo.

Amavithamini namaminerali kuKolweni

Ukolweni ungumthombo omuhle wamavithamini namaminerali ahlukahlukene. Njengezinhlamvu eziningi, inani lamaminerali lincike kumaminerali enhlabathini etshaliwe. 

selenium

Kuyi-trace element enemisebenzi ehlukahlukene ebalulekile emzimbeni. kakolweni selenium okuqukethwe kwayo kuncike emhlabathini futhi kuphansi kakhulu kwezinye izifunda ezifana neChina.

AmaManganese

Itholakala ngamanani aphezulu okusanhlamvu, okusanhlamvu, izithelo nemifino manganeseAyimuntshwanga kahle kukolo ngenxa yokuqukethwe kwe-phytic acid.

 phosphorus

Kuyiminerali enendima ebalulekile ekugcinweni nasekukhuleni kwezicubu zomzimba.

 ithusi

Ukuntula ithusi kungase kubangele imiphumela emibi empilweni yenhliziyo.

I-Folate

I-folate, enye yamavithamini B, i-folic acid noma eyaziwa nangokuthi i-vitamin B9. Kubaluleke kakhulu ngesikhathi sokukhulelwa.

Izingxenye ezinomsoco kakhulu zokusanhlamvu - i-bran kanye negciwane - zikhishwa ngesikhathi sokugaya nokucwenga futhi azitholakali kukolo omhlophe.

Ngakho-ke, ukolweni omhlophe umpofu kakhulu kumavithamini namaminerali amaningi uma kuqhathaniswa nokolweni okusanhlamvu.

Ngenxa yokuthi ukolweni ngokuvamile wenza ingxenye enkulu yokudla kwabantu, ufulawa wawo uvame ukunothiswa ngamavithamini namaminerali.

Eqinisweni, ukuqinisa ufulawa kakolweni kuyimpoqo emazweni amaningi.

Ngaphezu kwezakhi ezishiwo ngenhla, ufulawa kakolweni ocebile ungaba umthombo omuhle wensimbi, i-thiamine, i-niacin ne-vitamin B6. I-calcium nayo ivame ukungezwa.

Ezinye Izinhlanganisela Zezitshalo

Iningi lezinhlanganisela zezitshalo ezitholakala kukolweni zigxilisa okusanhlamvu kanye ne-bran engenawo ukolo omhlophe ocolisisiwe.

Amazinga aphezulu ama-antioxidants atholakala ongqimbeni lwe-aleurone, isithako se-wholemeal. I-wheat aleurone nayo ithengiswa njengesengezo sokudla okunempilo.

i-ferulic acid

I-antioxidant evelele etholakala ukolweni nakwezinye izinhlamvu zezinhlamvu polyphenolroll.

I-Phytic acid

Kugxilwe ku-bran i-phytic acid Kungase kunciphise ukumuncwa kwamaminerali afana nensimbi ne-zinc. Ukucwiliswa, ukuhluma, nokuvutshelwa kwezinhlamvu kwenza eziningi zazo zibhidlike. 

I-Alkylresorcinols

Ama-alkylresorcinols atholakala kubran kakolweni ayikilasi lama-antioxidants anenani lezinzuzo zezempilo. 

ama-lignans

Omunye umndeni wama-antioxidants atholakala kubran kakolweni. Ukuhlolwa kweshubhu lokuhlola kubonisa ukuthi i-lignan ingasiza ekuvimbeleni umdlavuza wamathumbu. 

Igciwane likakolweni i-agglutinin

Igciwane likakolweni i-lectin(amaprotheni) futhi inenani lemiphumela emibi yezempilo. Kodwa-ke, ama-lectins awasebenzi ngenxa yokushisa futhi awasebenzi emikhiqizweni kakolweni obhakiwe.

Lutein

I-antioxidant carotenoid ebhekele umbala we-yellow durum kakolweni. Ukudla okune-lutein ephezulu kuthuthukisa impilo yamehlo.

Izinzuzo Zokudla Ukolweni

Ukolweni omhlophe ocwengisisiwe Ayinazo izici eziwusizo.

Ngakolunye uhlangothi, ukudla okusanhlamvu okusanhlamvu kuletha izinzuzo eziningana zezempilo kulabo abakwazi ukukubekezelela, ikakhulukazi uma esikhundleni sikakolweni omhlophe.

impilo yamathumbu

ukolweni okusanhlamvu, ecebile nge-fiber, ikakhulukazi engancibiliki, egxile ku-bran.

Ucwaningo lubonisa ukuthi izingxenye zikakolweni zisebenza njengama-prebiotics futhi zondla amagciwane anenzuzo emathunjini.

Olunye ucwaningo lwembula ukuthi i-bran inganciphisa ingozi yokuqunjelwa ezinganeni.

Nokho, kuye ngembangela eyinhloko yokuqunjelwa, ukudla okusanhlamvu kungase kungasebenzi ngaso sonke isikhathi.

Ukuvimbela umdlavuza wamakoloni

Umdlavuza wekoloni wuhlobo oluvame kakhulu lomdlavuza emgudwini wokugaya ukudla. Ucwaningo lokuhlola luye lwabonisa ukuthi ukusetshenziswa kwezinhlamvu eziphelele (okuhlanganisa ukolweni ophelele) kunciphisa ingozi yomdlavuza wekoloni.

Olunye ucwaningo lokuhlola lulinganisela ukuthi abantu abadla i-fiber eningi bangase banciphise ingozi yomdlavuza wamakholoni ngo-40% uma kuqhathaniswa nabantu abadla i-fiber ephansi.

Ilawula ukukhuluphala

UkolweniKuyaziwa ukulawula ukukhuluphala, le nzuzo isebenza kakhulu kwabesifazane kunabesilisa. Ukudla imikhiqizo kakolweni ophelele njalo kunganikeza ukulahlekelwa kwesisindo esikhulu ezigulini zokukhuluphala.

Ithuthukisa imetabolism yomzimba

Lapho i-metabolism yomzimba wethu ingasebenzi ezingeni elifanele, ingaholela kuma-syndromes ahlukahlukene we-metabolic. Ezinye ezivame kakhulu ama-triglycerides aphezulu, ukukhuluphala kwe-visceral (okuholela emzimbeni omise okwepheya), umfutho wegazi ophakeme, namazinga aphansi e-HDL e-cholesterol. 

Lokhu kungabeka abantu engcupheni yesifo senhliziyo nemithambo yegazi. Yingakho odokotela abaningi bencoma ukudla ukolweni ophelele. Ngoba kuthuthukisa ukugayeka kokudla, okuyinzuzo kumetabolism, ngaleyo ndlela kuvimbele ukuthi lezi zinkinga zingenzeki kwasekuqaleni.

Ivimbela isifo sikashukela sohlobo 2

Isifo sikashukela sohlobo 2 yisimo esingamahlalakhona futhi singaba yingozi kakhulu uma singalawulwa ngendlela efanele, kodwa siyisifo esingabuyiselwa emuva uma umuntu enaka kakhulu indlela adla ngayo. 

Enye yemisoco egcwele ukolweni i-magnesiumIma. Le minerali ithinta ngqo indlela umzimba osebenzisa ngayo i-insulin futhi iyisici esivamile sama-enzyme angaphezu kuka-300 akhulula i-glucose. Ngakho, njalo bedla ukolweniKuyasiza ukulawula ushukela egazini futhi kuvimbele ngokungaqondile uhlobo lwesifo sikashukela sohlobo 2.

Yehlisa ukuvuvukala okungapheli

Ukuvuvukala okungapheli ngokuyisisekelo kubhekisela kunoma yikuphi ukuvuvukala okuhlala izinyanga ezimbalwa. Kungabangelwa izizathu eziningi, njengokusabela kusisusa esiyingozi noma inkinga ngesimiso somzimba sokuzivikela ezifweni. Nakuba kungabonakali kuyinkinga enkulu kakhulu, kungaholela ezinhlotsheni ezithile zomdlavuza ngisho nesifo samathambo.

Ngenhlanhla, ukuvuvukala okungapheli kuyinto engalawulwa ngokudla okufana nokolweni. Ukolweni uqukethe i-betaine, engagcini nje ngokunciphisa ukuvuvukala kodwa futhi esiza kwezinye izifo ezifana nesifo i-Alzheimer's, ukuncipha kwengqondo, isifo senhliziyo, uhlobo 2 sikashukela kanye ne-osteoporosis.

Ivimbela amatshe enyongo

UkolweniIsiza ukuvimbela inyongo kwabesifazane. Ama-gallstones akhiwa ngenxa yokukhishwa ngokweqile kwe-bile acids. Ngenxa ye-fiber engancibiliki kukolo, inikeza ukugaya okushelelayo okudinga ukukhishwa okuncane kwe-bile acid, ngaleyo ndlela kuvimbele i-gallstones.

Ivikela umdlavuza webele

I-wheat bran iyi-ejenti ye-anticarcinogenic kwabesifazane futhi ivimbela izinhlobo ezithile zomdlavuza. I-wheat bran ithuthukisa amazinga e-estrogen ukuze ahlale elawulwa, ngakho umdlavuza webeleiyakuvimba. 

Lokhu kusebenza ikakhulukazi kwabesifazane abangaphambi kokuya esikhathini abasengozini yokuthola lolu hlobo lomdlavuza. 

Ukolweni uqukethe nama-lignans. Ama-Lignan athatha ama-hormone receptors emzimbeni, esiza ukugcina amazinga e-estrogen ajikelezayo ehlolwa, isici esibalulekile ekuvimbeleni umdlavuza webele.

Ivimbela isifuba somoya ebuntwaneni

Njengoba amazinga okungcola eqhubeka ekhuphuka, ziyanda izingane ezisengozini yokuba nesifuba somoya ebuntwaneni. Nokho, ukudla okusekelwe kukolo kunganciphisa amathuba okuba nesifuba somoya ebuntwaneni okungenani ngama-50%. Lokhu kungenxa yokuthi ukolweni ucebile nge-magnesium ne-vitamin E.

Ikhulula izimpawu ze-postmenopausal

bedla ukolweniKuhle kwabesifazane abanqamula ukuya esikhathini abasengozini yezifo ezihlukahlukene. Ivimbela umfutho wegazi ophakeme, isifo senhliziyo nemithambo yegazi kanye ne-cholesterol ephezulu ngokunciphisa ukwakheka kwe-plaque emithanjeni yegazi kanye nemithambo yegazi kanye nokuqhubekela phambili kwe-atherosclerosis, enciphisa amathuba okuhlaselwa yinhliziyo nokushaywa unhlangothi kwabesifazane.

Ivimbela ukuhlaselwa yinhliziyo

Ukudla ukudla okunothe nge-fiber, okufana nokolweni, kwehlisa izinga lomfutho wegazi kubantu abanesifo senhliziyo, okwehlisa amathuba okuba nesifo senhliziyo.

Izingozi zikakolweni

isifo se-celiac

isifo se-celiacyisimo esingamahlalakhona esibonakala ngokusabela okuyingozi kwamasosha omzimba ku-gluten. I-0.5-1% yabantu abanesifo se-celiac.

I-Gluten, umndeni oyinhloko wamaprotheni akolweni, ihlukaniswe kabili njengama-glutenins nama-gliadins, atholakala ngamanani ahlukene kuzo zonke izinhlobo zikakolweni. I-Gliadins ibhekwa njengembangela eyinhloko yesifo se-celiac.

Isifo se-Celiac sibangela ukulimala emathunjini amancane kanye nokumuncwa kabi kwezakhi. Izimpawu ezihambisanayo ukwehla kwesisindo, ukuqunjelwa, igesi, isifo sohudo, ukuqunjelwa, ubuhlungu besisu, nokukhathala.

Kuphinde kwaphakanyiswa ukuthi i-gluten ingaba nomthelela ekuphazamisekeni kobuchopho njenge-schizophrenia kanye nesifo sokuwa. 

Ukudla okungenayo i-gluten ukuphela kwekhambi elaziwayo lesifo se-celiac. Ukolweni uwumthombo oyinhloko wokudla okunomsoco we-gluten, kodwa ungabuye utholakale ku-rye, ibhali kanye nokudla okuningi okugayiwe.

Ukungabekezelelani kweGluten

Inani labantu abalandela ukudla okungena-gluten lidlula labo abanesifo se-celiac. Kwesinye isikhathi, isizathu siyinkolelo nje yokuthi ukolweni ne-gluten kuyingozi ngokwemvelo empilweni. Kwezinye izimo, ukolweni noma gluten kungabangela izimpawu zangempela ezifana nesifo se-celiac.

Lesi simo, ukungabekezelelani kwe-gluten noma ukuzwela ukolweni okungeyona i-celiac futhi kuchazwa njengokusabela okungalungile kukakolweni ngaphandle kokusabela kwe-autoimmune noma ukungezwani komzimba.

Izimpawu ezivamile zokungabekezelelani kwe-gluten ubuhlungu besisu, ikhanda elibuhlungu, ukukhathala, isifo sohudo, ubuhlungu bamalunga, ukuqunjelwa kanye ne-eczema. Ucwaningo lubonisa ukuthi kwabanye abantu, izimpawu zokungabekezelelani ukolweni zingabangelwa ezinye izinto ngaphandle kwe-gluten.

Izimpawu zokugaya zingase zibe ngenxa yomndeni wemicu encibilikayo kakolweni ebizwa ngokuthi ama-fructans, ayingxenye yeklasi ye-fiber eyaziwa ngokuthi ama-FODMAP.

Ukudla okuphezulu kwe-FODMAP kwandisa i-bowel syndrome ecasulayo, enezimpawu ezifana nesifo se-celiac.

I-Irritable Bowel Syndrome (IBS)

i-irritable bowel syndrome Kuyisimo esijwayelekile esibonakala ngobuhlungu besisu, ukuqunjelwa, ukungahambi kahle kwamathumbu, isifo sohudo nokuqunjelwa.

Lolu hlobo luvame kakhulu kubantu ngoba ludala impilo ekhathazekile futhi evame ukuba nengcindezi. Ukuzwela ukolweni kuvamile kubantu abanesifo samathumbu esicasulayo. Esinye isizathu salokhu kungase kube ukuba khona kwemicu encibilikayo kukolweni ebizwa ngokuthi ama-fructans, okungama-FODMAP. Ukudla okuphezulu kuma-FODMAP kungabangela izimpawu ze-bowel syndrome ecasulayo kubantu abane-hypersensitive.

Nakuba ama-FODMAP angase abe nzima kakhulu izimpawu zesimo, azibhekwa njengembangela yodwa ye-bowel syndrome ecasulayo. Ucwaningo lubonisa ukuthi i-bowel syndrome ecasulayo ingase ihlotshaniswe nokuvuvukala kwezinga eliphansi emgudwini wokugaya ukudla. Uma une-irritable bowel syndrome, kungase kudingeke unciphise ukudla kwakho ukolweni.

Ngenxa yalokho;

Ukolweni uphakathi kokudla okuvame kakhulu emhlabeni. Kuphinde kube okunye kokudla okuphikisana kakhulu. Abantu abaningi abakwazi ukubekezelela i-gluten futhi basuse ngokuphelele ukolweni ekudleni kwabo.

Ukusetshenziswa kukakolweni ogcwele i-fiber kuwukudla okunempilo kulabo abakubekezelela kahle. Kungase kuthuthukise impilo yokugaya futhi kusize ukuvimbela umdlavuza wekoloni.