Yini Okusanhlamvu? Izinzuzo kanye Nokulimala Kwezinhlamvu Eziphelele

okusanhlamvuIwumthombo omkhulu wokudla wamandla emhlabeni. Izinhlobo ezintathu ezisetshenziswa kakhulu yilezi; ukolweni, irayisi kanye nommbila. Naphezu kokusetshenziswa kwayo kabanzi, imiphumela yayo yezempilo iyimpikiswano.

abanye okusanhlamvuNakuba kucatshangwa ukuthi yingxenye ebalulekile yokudla okunempilo, ezinye zazo kuthiwa ziyingozi. Abanye ochwepheshe bezempilo okusanhlamvuibheka ukuthi kufanele igwenywe ngangokunokwenzeka.

inani eliphezulu okusanhlamvu okucolisisiwe; Nakuba kuhlotshaniswa nezinkinga zempilo njengokukhuluphala ngokweqile nokuvuvukala, okuhlanganisa ukwehlisa ingozi yesifo sikashukela, isifo senhliziyo nomfutho wegazi ophezulu. okusanhlamvu okupheleleInezinzuzo eziningi zezempilo.

"Ingabe okusanhlamvu kunempilo", "yini okusanhlamvu", "yini amabele", "ziyini izinzuzo zokusanhlamvu", "yini ingozi yokusanhlamvu", "yini okusanhlamvu okunempilo", "yini yini okusanhlamvu okugayiwe", yiziphi izinhlobo zokusanhlamvu yiziphi amavithamini", "athini amagama okusanhlamvu" Imibuzo iyisihloko esihlokweni.

Yini Okusanhlamvu?

okusanhlamvuyizinhlamvu ezincane, eziqinile futhi ezidliwayo ezomile ezimila ezitshalweni ezinjengotshani ezibizwa ngokuthi okusanhlamvu.

Iwukudla okuyisisekelo emazweni amaningi futhi inikeza amandla omsoco amaningi kunanoma yiliphi elinye iqembu lokudla emhlabeni wonke.

okusanhlamvu ibe nendima ebalulekile emlandweni wesintu futhi ukulima okusanhlamvuIngenye yentuthuko ebaluleke kakhulu ebambe iqhaza ekuthuthukisweni kwempucuko.

Nakuba zidliwa abantu, zibuye zisetshenziselwe ukuphakela izilwane.

Abaningi, kuhlanganise nabalandelayo uhlobo lokusanhlamvu unayo. kudliwe namuhla izinhlobo zokusanhlamvu zimi kanje;

- Umbila

– Irayisi elimhlophe

- Ukolweni

- Oat

- I-Popcorn

– Amabele

– Irayisi elinsundu

– Rye

– Irayisi lasendle

- Bulgur ukolweni

- I-Buckwheat

- I-Firik bulgur

- Ibhali

– Amabele

Kukhona nokudla okubizwa ngokuthi ama-pseudo-grains, okungezona izinhlamvu kodwa ezilungiswayo futhi zidliwe njengezinhlamvu. Kulaba, iquinoa ve okufana nokolweni afakiwe.

Ukudla okwenziwe ngezinhlamvu Kuhlanganisa ukudla okufana nesinkwa, i-pasta, okusanhlamvu kwasekuseni, i-muesli, i-oatmeal, amakhekhe namakhekhe. Imikhiqizo esekwe okusanhlamvu iphinde isetshenziselwe ukwenza izithasiselo zengezwe kuzo zonke izinhlobo zokudla okugayiwe.

Isibonelo, isiraphu yommbila ephezulu ye-fructose, i-sweetener ebalulekile, yenziwe ngommbila.

Yiziphi Izinhlamvu Eziphelele Nezinhlamvu Ezicolisisiwe?

Njengokunye ukudla okuningi, okuphelele okusanhlamvu akufani. I-Wholegrain futhi icwengiwe okusanhlamvu kunomehluko obalulekile phakathi kwabo. Okusanhlamvu okuphelele Iqukethe izingxenye ezi-3 eziyinhloko:

Bran

Ungqimba oluqinile lwangaphandle lokusanhlamvu. Iqukethe i-fiber, amaminerali nama-antioxidants.

imbewu

Kuyi-kernel enomsoco equkethe ama-carbohydrate, amafutha, amaprotheni, amavithamini, amaminerali, ama-antioxidants kanye nama-phytonutrients ahlukahlukene.

I-Endosperm

Ingxenye enkulu yokusanhlamvu iqukethe ikakhulukazi ama-carbohydrate (njengesitashi) namaprotheni.

okusanhlamvu okucolisisiweI-bran negciwane liyasuswa, kusale i-endosperm kuphela. okusanhlamvu okuphelelekanye nazo zonke lezi zigaba.

Ziyini Izinhlamvu Eziphelele?

okusanhlamvu okupheleleihlanganisa zontathu izingxenye ezishiwo ngenhla.

Okusanhlamvu kungachotshozwa noma kuphulwe, kodwa kuphela uma lezi zingxenye ezintathu zisesilinganisweni sazo sokuqala. okusanhlamvu okuphelele Kuyabhekwa. 

Ukudla okusanhlamvu okupheleleimikhiqizo eyenziwe ukudla okusanhlamvu okuphelele Kuyabhekwa. 

Yiziphi Izinzuzo Zokusanhlamvu?

Okusanhlamvu okugcwele kanye nezinhlamvu ezigcwele kuphezulu ngezakhi kanye ne-fiber

okusanhlamvu okucolisisiweiqukethe ama-calorie angenalutho futhi ayinakho umsoco; lokhu akusebenzi okusanhlamvu okuphelele. Okusanhlamvu okuphelele kunomsoco omningi, okuhlanganisa i-fiber, amavithamini B, i-magnesium, insimbi, i-phosphorus, i-manganese ne-selenium.

Kubuye kuncike ohlotsheni lokusanhlamvu. Okunye okusanhlamvu (njengama-oats nokolweni) kulayishwe imisoco, kanti ezinye (njengelayisi nommbila) azinawo wonke umsoco.

okusanhlamvu okuphelele inikeza imisoco eminingi ebalulekile. Tizinhlamvu ze-cuntEzinye zezakhi ezibalulekile ezitholakala kuyo yilezi:

I-Lif

I-bran inikeza iningi le-fiber kuzinhlamvu eziphelele.

Amavithamini

Izinhlamvu eziphelele ziphezulu ikakhulukazi kumavithamini B, kuhlanganise ne-niacin, i-thiamine, ne-folate.

amaminerali

Futhi aqukethe amanani amahle amaminerali afana ne-zinc, i-iron, i-magnesium ne-manganese.

amaprotheni

okusanhlamvu okuphelele inikeza amagremu amaningana amaprotheni ngokuphakela ngakunye.

Ama-antioxidants

Izinhlanganisela ezihlukahlukene ezisanhlamvu zisebenza njengama-antioxidants. Kulaba i-phytic acid, i-lignin ne-sulphur compounds.

izinhlanganisela zezitshalo

okusanhlamvu okupheleleinikeza izinhlanganisela eziningi zezitshalo ezineqhaza ekuvimbeleni izifo. Lezi zihlanganisa ama-lignans, ama-stanol, nama-sterol.

Inani eliqondile lalezi zakhi zomsoco liyahlukahluka ngohlobo lokusanhlamvu.

Ukukunikeza umbono wephrofayili yezondlo, okuqukethwe okunomsoco wamagremu angama-28 wama-oats omile kungokulandelayo:

I-fiber: 3 amagremu

IManganese: 69% we-RDI

I-Phosphorus: 15% we-RDI

I-Thiamine: 14% we-RDI

I-Magnesium: 12% we-RDI

Ithusi: 9% ye-RDI

I-Zinc nensimbi: 7% we-RDI

Yehlisa ingozi yesifo senhliziyo

okusanhlamvu okupheleleEnye yezinzuzo ezinkulu zezempilo zikaphayinaphu ukuthi wehlisa ingozi yesifo senhliziyo, okuyimbangela yokufa ehamba phambili emhlabeni wonke.

Ucwaningo lwango-2016 lwahlaziya imiphumela yezifundo eziyi-10 futhi lwathola amagremu amathathu ngosuku. ukudla okusanhlamvu ithole ukuthi ingehlisa ingozi yesifo senhliziyo ngama-22%.

Abacwaningi basikisela ukuthi ukudla okunempilo kwenhliziyo kungaphezulu okusanhlamvu okuphelele futhi waphetha ngokuthi kufanele aqukathe okusanhlamvu okucoliseke kancane.

Yehlisa ingozi yokushaywa unhlangothi

okusanhlamvu okuphelele inganciphisa ingozi yokushaywa unhlangothi. Ekuhlaziyweni kwezifundo eziyisithupha ezibandakanya cishe abantu abangu-250.000, iningi okusanhlamvu okuphelele Labo abadle okungenani babenengozi ephansi ngo-14% yokushaywa unhlangothi kunalabo abadle kancane.

Ayrıca, okusanhlamvu okupheleleEzintathu zezinhlanganisela (fiber, uvithamini K, nama-antioxidants) zinganciphisa ingozi yokushaywa unhlangothi.

Yehlisa amathuba okukhuluphala

Ukudla ukudla okunothe nge-fiber ungadli ngokweqilei kuvimbela. Lesi ngesinye sezizathu zokuthi kungani ukudla okune-fiber ephezulu kunconyelwa ukunciphisa umzimba.

okusanhlamvu okuphelele kanye nemikhiqizo eyenziwe ngayo, okusanhlamvu okucolisisiweInikeza ukusutha okwengeziwe kunokudla, futhi ucwaningo oluningi lubonisa ukuthi lunganciphisa ingozi yokukhuluphala.

ama-servings amathathu ngosuku okusanhlamvu okuphelele Ukubuyekezwa kwezifundo ze-120.000 ezibandakanya abantu abangu-15 abayidla, kunqume ukuthi laba bantu bane-BMI ephansi futhi banciphisa amafutha esiswini.

Kolunye ucwaningo olubuyekeze ucwaningo kusukela ngo-1965 kuya ku-2010, okusanhlamvu okuphelele ukusetshenziswa kwatholakala kuhlotshaniswa nengozi ephansi kancane yokukhuluphala.

Yehlisa ingozi yesifo sikashukela sohlobo 2

okusanhlamvu okucolisisiwe esikhundleni salokho okusanhlamvu okupheleleUkusetshenziswa kwezidakamizwa kunganciphisa ingozi yohlobo 2 sikashukela.

Ukubuyekezwa kwezifundo eziyi-16, okusanhlamvu okucolisisiwekwe, ngokusanhlamvu okupheleleUphethe ngokuthi ukushintsha ukudla nokudla okungenani kabili ngosuku kunganciphisa ingozi yesifo sikashukela.

Esinye sezizathu ukuthi inothile nge-fiber. okusanhlamvu okupheleleBangasiza ekulawuleni isisindo futhi bavimbele ukukhuluphala, okuyingozi engozini yesifo sikashukela.

Ngaphezu kwalokho, izifundo ukudla okusanhlamvu okupheleleKuye kwahlotshaniswa namazinga aphansi kashukela egazini kanye nokuzwela kwe-insulin okuthuthukisiwe.

Lokhu kungenxa yokuthi kusiza umzimba ukuthi uhlanganise ama-carbohydrate futhi okusanhlamvui-mineral etholakala futhi i-magnesiumIma.

Isekela impilo yokugaya ukudla

okusanhlamvu okupheleleI-fiber inenzuzo empilweni yokugaya ngezindlela eziningana.

Okokuqala, i-fiber isiza indle futhi ivimbele ukuqunjelwa.

Ekugcineni, okusanhlamvuezinye izinhlobo ze-fiber i-prebiotic uziphatha kanje. Lokhu kusho ukuthi basiza ukondla amagciwane anempilo, amahle emathunjini abalulekile empilweni yokugaya ukudla.

Yehlisa ukuvuvukala okungapheli

Ukuvuvukala kuwumsuka wezifo eziningi ezingapheli. Obunye ubufakazi okusanhlamvu okupheleleKubonisa ukuthi kunciphisa ukuvuvukala.

Kokunye ukuhlola, abaningi okusanhlamvu okuphelele abesifazane abawudlayo mancane amathuba okuthi babulawe yizifo ezingamahlalakhona ezihlobene nokuvuvukala.

Futhi, ocwaningweni lwakamuva, ama-dieters angenampilo athathe indawo yemikhiqizo kakolweni ocwengekile ngemikhiqizo kakolweni futhi wabona ukuncipha kwezimpawu zokuvuvukala.

Ingase yehlise ingozi yomdlavuza

Okusanhlamvu nomdlavuza Ucwaningo ngengozi lukhiqize imiphumela exubile.

Ukubuyekezwa kwe-20 kwezifundo ze-2016 esihlokweni kubike ukuthi izifundo eziyisithupha zibonise ingozi yomdlavuza encishisiwe, kuyilapho izifundo ze-14 zingabonisi isixhumanisi.

ucwaningo lwamanje, okusanhlamvu okupheleleKubonisa ukuthi izinzuzo ezinamandla kakhulu zokulwa nomdlavuza zomuthi ziphikisana nomdlavuza we-colorectal, okungenye yezinhlobo zomdlavuza ezivame kakhulu kwabesilisa nabesifazane.

Ukwengeza, ezinye zezinzuzo zezempilo ezihlobene ne-fiber zinganciphisa ingozi yomdlavuza. Lokhu kufaka phakathi indima ye-antioxidant ne-prebiotic.

Ekugcineni, kuhlanganisa i-phytic acid, ama-phenolic acid nama-saponins. okusanhlamvu okupheleleEzinye izingxenye zomuthi zingase zibambezele ukukhula komdlavuza.

Kuxhunyaniswe nengozi encishisiwe yokufa ngaphambi kwesikhathi

Lapho ingozi yesifo esingelapheki iyancipha, ingozi yokufa ngaphambi kwesikhathi iyancipha.

Ucwaningo ngo-2015, ukusetshenziswa okusanhlamvu okupheleleWasikisela ukuthi, ngaphandle kwalabo ababulawa isifo senhliziyo, amathuba okufa ngenxa yanoma iyiphi enye imbangela nawo ayancipha.

Isiza ukunciphisa umzimba

okusanhlamvu okuphelele Njengoba ingumthombo omkhulu we-fiber, ingakusiza uzizwe ugcwele phakathi kokudla ukuze unciphise indlala futhi ulwe nesifiso sokudla.

Olunye ucwaningo lwathola ukuthi ukwanda kwenani le-fiber yokudla kungase kuhlotshaniswe nengozi ephansi yokuzuza isisindo kanye nokwanda kwamafutha kwabesifazane.

Ezinye izifundo nazo okusanhlamvu okuphelele kubonisa ukuthi ukudla kungase kuhlotshaniswe nengozi ephansi yokuzuza isisindo nokukhuluphala. 

Yiziphi Izingozi Zokusanhlamvu?

Izinhlamvu ezihlungiwe azinampilo ngokwedlulele

okusanhlamvu okucolisisiwe, okusanhlamvu okupheleleIyafana kodwa imisoco eminingi isusiwe. Akukho lutho olusele ngaphandle kwe-carbohydrate eningi, i-endosperm enekhalori ephezulu enestashi esiningi namaprotheni amancane.

I-fiber nezakhamzimba ziyasuswa futhi ngenxa yalokho okusanhlamvu okucolisisiwe ahlukaniswa ngokuthi “ama-calorie angenalutho”. 

Manje ama-enzyme okugaya ukudla atholakala kalula, njengoba ama-carbohydrate ehlukaniswa ne-fiber futhi mhlawumbe aze enziwe abe ufulawa.

Ngakho-ke, ziphuka ngokushesha futhi zingabangela ama-spikes ngokushesha emazingeni kashukela egazini lapho zidliwe. 

Uma sidla ukudla okunama-carbohydrate acolisisiwe, ushukela egazini ukhuphuka ngokushesha bese wehla futhi ngokushesha ngemva kwalokho. Lapho amazinga kashukela ehla, siyalamba ngokushesha futhi silangazelele ukudla.

Ucwaningo oluningi lukhombisa ukuthi ukudla lokhu kudla kuholela ekutheni udle ngokweqile ngakho-ke kungaholela ekukhuluphaleni nasekukhuluphaleni.

okusanhlamvu okucolisisiwekuhlotshaniswa nezifo eziningi ze-metabolic. ukumelana ne-insulinezikubangelayo, zixhumene nesifo sikashukela sohlobo 2 nesifo senhliziyo.

Ezinye izinhlamvu ziqukethe i-gluten

I-Gluten iyiphrotheni etholakala okusanhlamvu okunjengokolweni, i-rye nebhali. Abanye bayazwela ku-gluten. Lokhu isifo se-celiac Lokhu kubandakanya abantu abanezifo ezinzima ze-autoimmune kanye nokuzwela kwe-gluten.

abanye okusanhlamvuUkolweni, ikakhulukazi, uphakeme kuma-FODMAP, uhlobo lwe-carbohydrate olungabangela ukucasuka kokugaya kubantu abaningi.

Okusanhlamvu kugcwele ama-carbohydrate, kungenzeka angabafanele abantu abanesifo sikashukela

okusanhlamvuIphezulu kakhulu kuma-carbohydrate. 

Uma abanesifo sikashukela bedla ama-carbohydrate amaningi, kungaba yinkinga uma bethatha imithi eyehlisa ushukela wegazi (njenge-insulin).

Ngakho-ke, iziguli ezinokumelana ne-insulin, i-metabolic syndrome noma isifo sikashukela okusanhlamvukufanele kugwenywe, ikakhulukazi izinhlobo ezicolisisiwe.

Kodwa-ke, akuzona zonke izinhlamvu ezifanayo kule ndaba, futhi ezinye (njengama-oats) zingase zibe nenzuzo.

Olunye ucwaningo oluncane lwabonisa ukuthi ukudla i-oatmeal nsuku zonke kwehlisa izinga likashukela egazini futhi kwehlise nezidingo ze-insulin ngama-40% ezigulini ezinesifo sikashukela.

Okusanhlamvu kuqukethe ama-antinutrients

Inkinga evamile ngezinhlamvu ukuthi ziqukethe ama-antinutrients. Ama-antinutrients yizinto ezisekudleni, ikakhulukazi izitshalo, eziphazamisa ukugaya nokumuncwa kwezinye izakhi.

Yona, fi-itic acid, lectin, nabanye. I-Phytic acid ibopha amaminerali futhi ivimbele ukumuncwa kwawo, futhi i-lectins idala umonakalo emathunjini.

Kodwa-ke, kubalulekile ukwazi ukuthi ama-antinutrients awawona kuphela okusanhlamvu. Itholakala kuzo zonke izinhlobo zokudla okunempilo, okuhlanganisa amantongomane, imbewu, okusanhlamvu, izilimo eziyizigaxa, ngisho nezithelo nemifino.

Uma besingaqhela kukho konke ukudla okuqukethe ama-antinutrients, bekungeke kusale ukudla okuningi. Izindlela zokulungiselela zendabuko ezifana nokucwiliswa emanzini, ukuhluma, nokuvutshelwa zilulaza iningi lama-antinutrients.

Ngeshwa, izinhlamvu eziningi ezidliwayo namuhla azidluli kulezi zindlela zokucubungula, ngakho-ke zingaqukatha amanani abalulekile we-antinutrients.

Nokho, iqiniso lokuthi ukudla kuqukethe ama-antinutrients akusho ukuthi kubi. Konke ukudla kunezinzuzo kanye nokubi, futhi izinzuzo ezivela ekudleni kwemvelo zivame ukudlula imiphumela eyingozi yama-antinutrients.

Ungadla Kanjani Okusanhlamvu

okusanhlamvu okupheleleKulula ukudla. ekudleni kwakho okusanhlamvu okucolisisiweke, okusanhlamvu okuphelele buyisela nge.

Ngokwesibonelo, yidla i-pasta kakolweni esikhundleni se-pasta. Yenza okufanayo ngesinkwa nokunye okusanhlamvu.

yomkhiqizo okusanhlamvuFunda uhlu lwesithako ukuze uthole ukuthi lwenziwe ngalo Bheka igama elithi "lonke" ezinhlotsheni zezinhlamvu zokuqukethwe.

Uyathanda ukudla ukudla okuvela eqenjini lokusanhlamvu? Ingabe udla okusanhlamvu? Sicela usinikeze amazwana.