Mapindu azaumoyo a 9 Kudya Mbewu Zathunthu

Zamkati

• Kodi mbewu zonse ndi chiyani?
• 1. Zakudya zambiri ndi ulusi
• 2. Chepetsani matenda a mtima
• 3. Kuchepetsa chiopsezo chanu cha sitiroko
• 4. Kuchepetsa chiopsezo chanu cha kunenepa kwambiri
• 5. Chepetsani chiopsezo chanu cha mtundu wachiwiri wa matenda ashuga
• 6. Thandizani chimbudzi chathanzi
• 7. Kuchepetsa kutupa kosatha
• 8. Angachepetse chiopsezo chanu cha khansa
• 9. Amalumikizidwa ndi chiopsezo chochepa chakufa msanga
• Mbewu zonse sizili za aliyense
• Matenda a Celiac komanso chidwi cha gluten
• Matenda okhumudwitsa
• Momwe mungaphatikizire mbewu zonse muzakudya zanu
• Mfundo yofunika

Mbewu zonse zakhala gawo la chakudya cha anthu kwazaka makumi khumi ().

Koma omwe amalimbikitsa zakudya zamasiku ano, monga zakudya za paleo, amati kudya njere ndikosavulaza thanzi lanu.

Ngakhale kudya tirigu woyengedwa kumalumikizidwa ndi mavuto azaumoyo monga kunenepa kwambiri ndi kutupa, njere zonse ndizosiyana.

M'malo mwake, kudya nyemba zonse kumalumikizidwa ndi maubwino osiyanasiyana, kuphatikiza chiwopsezo chochepa cha matenda ashuga, matenda amtima, komanso kuthamanga kwa magazi.

Nawa maubwino apamwamba kwambiri a 9 pakudya nyemba zonse.

Kodi mbewu zonse ndi chiyani?

Njere ndi mbewu za udzu womwe umatchedwa chimanga. Mitundu ina yodziwika kwambiri ndi chimanga, mpunga, ndi tirigu.

Mbeu zina za zomera zopanda udzu, kapena zonyenga, zimawerengedwanso ngati mbewu zonse, kuphatikiza buckwheat, quinoa, ndi amaranth.

Mbeu zonse zambewu zili ndi magawo atatu ():

• Nthambi. Izi ndizovuta, zakunja
  chipolopolo. Lili ndi fiber, mchere, komanso ma antioxidants.
• Endosperm. Mzere wapakati wa
  Tirigu amapangidwa ndi ma carbs.
• Majeremusi. Izi
  wosanjikiza wamkati ali ndi mavitamini, michere, mapuloteni, ndi mankhwala azitsamba.

Njere zikhoza kugululidwa, kuphwanyidwa, kapena kusweka. Ngakhale zili choncho, malingana ngati magawo atatuwa alipo mchigawo chawo choyambirira, amawerengedwa kuti ndi mbewu zonse.

Mbewu zoyengedwa zachotsedwa ndi majeremusi ndi chimanga, ndikungotsala endosperm.

Ngakhale mbewu zolemera zoyengedwa zakhala ndi mavitamini ndi mchere wochulukirapo, sizikhala zathanzi kapena zopatsa thanzi monga momwe zilili ndi mitundu yonse.

Mitundu yambiri yambewu zonse ndi monga:

• phala
• Mbuliwuli
• mapira
• Kinoya
• mpunga wabulauni
• rye yonse
• mpunga wamtchire
• mabulosi a tirigu
• bulgur
• buckwheat
• omasul
• balere
• manyuchi

Zinthu zopangidwa kuchokera kuzakudya izi zimawerengedwa kuti ndi tirigu wathunthu. Izi zimaphatikizapo mitundu ina ya mkate, pasitala, ndi chimanga cham'mawa.

Mukamagula zopangidwa ndi tirigu wosakira, werengani mndandanda wazowonjezera kuti mutsimikizire kuti wapangidwa kwathunthu kuchokera ku mbewu zonse, osati osakaniza mbewu zonse ndi zoyengedwa.

Komanso, yang'anani shuga, makamaka pakudya chakudya cham'mawa, chomwe nthawi zambiri chimadzaza ndi shuga wowonjezera. Kuwona "tirigu wathunthu" papaketi sikutanthauza kuti malonda ake ndi abwino.

Njere zonse zimakhala ndimagawo atatu amtunduwo. Pali mitundu yambiri yosiyanasiyana, kuphatikiza tirigu wathunthu ndi chimanga chonse, oats, mpunga wabulauni, ndi quinoa.

1. Zakudya zambiri ndi ulusi

Mbewu zonse zimatulutsa michere yambiri. Izi zikuphatikiza:

• CHIKWANGWANI. Nthambiyi imapereka michere yambiri m'mizere yonse.
• Mavitamini. Mbewu zonse zimakhala ndi mavitamini B ambiri, kuphatikiza
  niacin, thiamine, ndi mbiri (3,
  4).
• Mchere. Amakhalanso ndi mchere wochuluka, monga zinc,
  chitsulo, magnesium, ndi manganese.
• Mapuloteni. Mbewu zonse zimadzitama
  magalamu angapo a mapuloteni potumikira.
• Maantibayotiki. Ambiri
  mankhwala m'mizere yathunthu amakhala ngati ma antioxidants. Izi zimaphatikizapo phytic acid,
  lignans, asidi a ferulic, ndi mankhwala a sulfure ().
• Bzalani
  mankhwala. Mbewu zonse zimapereka mitundu yambiri yazomera zomwe zimasewera a
  ntchito yopewa matenda. Izi zikuphatikiza polyphenols, stanols, ndi sterols ().

Kuchuluka kwa michere imeneyi kumadalira mtundu wa njere.

Komabe, kuti ndikudziwitseni za thanzi lawo, nazi zakudya zofunikira mu 1 ounce (28 magalamu) a oats owuma (4):

• CHIKWANGWANI: 3 magalamu
• Manganese: 69% ya Zolemba
  Kudyetsa Tsiku Lililonse (RDI)
• Phosphorous: 15% ya RDI
• Thiamine: 14% ya RDI
• Mankhwala enaake a: 12% ya RDI
• Mkuwa: 9% ya RDI
• Nthaka
  ndi chitsulo: 7% ya RDI

Mbeu zonse zimapereka michere yambiri, kuphatikiza mavitamini, michere, zomanga thupi, mafinya, ndi mitundu ina yazomera yathanzi.

2. Chepetsani matenda a mtima

Chimodzi mwamaubwino akulu amtundu wathunthu ndikuti amachepetsa chiopsezo chanu chodwala matenda amtima, chomwe chimayambitsa imfa padziko lonse lapansi).

Kuwunikanso kafukufuku 10 kwapeza kuti kusungunuka kwa nthyole imodzi ya 1-gramu (28-gramu) yambewu tsiku lililonse kumatha kuchepetsa chiopsezo cha matenda amtima ndi 22% ().

Momwemonso, kafukufuku wazaka 10 mwa akulu 17,424 adawona kuti omwe amadya mbewu zochuluka kwambiri poyerekeza ndi kuchuluka kwawo kwa carb anali ndi chiwopsezo chotsika cha 47% cha matenda amtima ().

Ofufuzawo adazindikira kuti zakudya zopatsa thanzi zimayenera kuphatikiza mbewu zonse komanso mbewu zochepa zoyengedwa.

Kafukufuku wambiri amakhala ndi mbewu zosiyanasiyana, zomwe zimapangitsa kuti zikhale zovuta kusiyanitsa zabwino zomwe zimadya.

Komabe, mikate yambewu yonse ndi chimanga, komanso chimanga chowonjezera, zalumikizidwa makamaka ndikuchepetsa chiwopsezo cha matenda amtima ().

Kudya mbewu zonse kumachepetsa chiopsezo chanu chodwala matenda amtima, makamaka mukachotsa mbewu zoyengedwa.

3. Kuchepetsa chiopsezo chanu cha sitiroko

Mbewu zonse zingathandizenso kuchepetsa chiopsezo cha sitiroko ().

Pofufuza kafukufuku 6 mwa anthu pafupifupi 250,000, omwe amadya mbewu zonsezo anali ndi chiopsezo chotsika ndi 14% poyerekeza ndi omwe amadya ochepa ().

Kuphatikiza apo, mankhwala ena m'mizere yonse, monga fiber, vitamini K, ndi ma antioxidants, amatha kuchepetsa chiopsezo cha sitiroko.

Mbewu zonse zimalimbikitsidwanso mu DASH ndi zakudya za Mediterranean, zonsezi zomwe zingathandize kuchepetsa chiopsezo cha sitiroko ().

Monga gawo la chakudya chopatsa thanzi, mbewu zonse zitha kuthandizira kuchepa kwa sitiroko.

4. Kuchepetsa chiopsezo chanu cha kunenepa kwambiri

Kudya zakudya zokhala ndi fiber kungakuthandizeni kudzaza ndikupewa kudya kwambiri. Ichi ndi chifukwa chake zakudya zabwino kwambiri zimalimbikitsidwa kuti muchepetse thupi ().

Mbewu zonse ndi zopangidwa kuchokera kwa iwo ndizodzaza kwambiri kuposa mbewu zoyengedwa, ndipo kafukufuku akuwonetsa kuti akhoza kuchepetsa chiopsezo chanu cha kunenepa kwambiri.

M'malo mwake, kudya magawo atatu a mbewu zonse tsiku ndi tsiku kumalumikizidwa ndi index yotsika ya thupi (BMI) ndi mafuta ochepa am'mimba pakuwunikanso maphunziro a 15 mwa anthu pafupifupi 120,000 ().

Kafukufuku wina wowunikanso kafukufuku kuyambira 1965 mpaka 2010 adapeza kuti phala yambewu yonse ndi chimanga chophatikizidwa chimalumikizidwa ndi chiopsezo chochepa kwambiri cha kunenepa kwambiri ().

Zaka zambiri zafukufuku akusonyeza kuti mbewu zonse zimalumikizidwa ndi chiopsezo chochepa kwambiri cha kunenepa kwambiri.

5. Chepetsani chiopsezo chanu cha mtundu wachiwiri wa matenda ashuga

Kudya kwathunthu m'malo mwa mbewu zoyengedwa kumachepetsa chiopsezo chanu cha mtundu wachiwiri wa shuga ().

Kuwunikanso kwa kafukufuku 16 kumatsimikizira kuti kuchotsa mbewu zoyengedwa ndi mitundu yonse ndikudya zosachepera 2 za nyemba tsiku lililonse kumachepetsa chiopsezo cha matenda ashuga ().

Mwa zina, izi ndi chifukwa mbewu zomwe zili ndi michere yambiri zimathandizanso pakuchepetsa komanso kupewa kunenepa kwambiri, komwe kumayambitsa matenda ashuga ().

Kuphatikiza apo, kafukufukuyu adalumikiza kudya kwathunthu kwa tirigu kuti achepetse kusala kwa magazi m'magazi komanso kutulutsa mphamvu ya insulin ().

Izi zitha kuchitika chifukwa cha magnesium, mchere womwe umapezeka m'mizere yonse yomwe imathandizira thupi lanu kugwiritsira ntchito ma carbs ndipo imamangiriridwa ku kuzindikira kwa insulin ().

CHIKWANGWANI ndi magnesium ndi michere iwiri m'minda yonse yomwe imathandizira kuchepetsa chiopsezo cha mtundu wachiwiri wa shuga.

6. Thandizani chimbudzi chathanzi

Ziphuphu zomwe zili m'mizere yathunthu zimatha kuthandiza chimbudzi chopatsa thanzi m'njira zosiyanasiyana.

Choyamba, CHIKWANGWANI chimathandizira kupereka zochuluka m'makeke ndikuchepetsa chiopsezo chadzimbidwa.

Chachiwiri, mitundu ina ya michere mumtundu imakhala ngati ma prebiotic. Izi zikutanthauza kuti amathandizira kudyetsa mabakiteriya anu opindulitsa, omwe ndi ofunikira kuti mukhale ndi thanzi labwino (,).

Chifukwa cha kuchuluka kwake kwa fiber, mbewu zonse zimathandizira kuthandizira kusungunuka kwabwino popereka zochuluka m'mipando ndikudyetsa mabakiteriya anu opindulitsa.

7. Kuchepetsa kutupa kosatha

Kutupa ndi komwe kumayambitsa matenda ambiri.

Umboni wina ukusonyeza kuti mbewu zonse zitha kuthandiza kuchepetsa kutupa ().

Pakafukufuku wina, azimayi omwe amadya nyemba zochuluka kwambiri mwina sangafe ndi matenda otupa ().

Kuphatikiza apo, mu kafukufuku waposachedwa, anthu omwe ali ndi zakudya zopanda thanzi m'malo mwa zopangidwa ndi tirigu woyengedwa ndi tirigu wathunthu ndikuwona kuchepa kwa zotupa ().

Zotsatira za kafukufukuyu ndi ena zimathandizira malingaliro azaumoyo wa anthu kuti asinthe mbewu zonse zoyengedwa ndi mbewu zonse ().

Kudya nyemba zonse pafupipafupi kumathandizira kuchepetsa kutupa, komwe kumapangitsa matenda ambiri.

8. Angachepetse chiopsezo chanu cha khansa

Kafukufuku wokhudza mbewu zonse komanso chiopsezo cha khansa apereka zotsatira zosakanikirana, ngakhale akuwonetsa lonjezo.

Pakuwunika kamodzi kwamaphunziro 20, 6 idawonetsa kuchepa kwa khansa, pomwe 14 idawonetsa kulumikizana ().

Kafukufuku waposachedwa akuwonetsa kuti mapindu amtundu wonse wa anticancer ndi matenda a khansa yam'mimba, imodzi mwamtundu wambiri wa khansa (24,).

Kuphatikiza apo, maubwino ena azaumoyo olumikizidwa ndi fiber angathandize kuchepetsa chiopsezo cha khansa. Izi zikuphatikiza udindo wake monga prebiotic (24,,).

Pomaliza, zigawo zina za mbewu zonse, kuphatikiza phytic acid, phenolic acid, ndi saponins, zitha kuchepetsa kukula kwa khansa (24).

Mbeu zonse zitha kuthandiza kupewa khansa yoyipa, imodzi mwazofala kwambiri za khansa. Komabe, kufufuza pamiyeso yonse yazakudya za khansa ndizosakanikirana.

9. Amalumikizidwa ndi chiopsezo chochepa chakufa msanga

Ngati chiopsezo chanu chokhala ndi matenda osachiritsika chichepetsedwa, mwayi wanu wakufa msanga nawonso umatsika.

M'malo mwake, kafukufuku wina adati kudya tirigu kwathunthu kumachepetsa chiopsezo chofa matenda amtima, komanso chifukwa china chilichonse ().

Kafukufukuyu adagwiritsa ntchito zomwe adalemba kuchokera m'maphunziro akulu awiri akulu, kusintha pazinthu zina zomwe zingayambitse kufa, monga kusuta, kulemera kwa thupi, ndi momwe amadyera.

Zotsatira zikuwonetsa kuti 1 ounce (28-gramu) iliyonse yambewu zonse zimalumikizidwa ndi chiopsezo chochepa chofa 5 ().

Mbeu zonse zimalumikizidwa ndi chiopsezo chochepa chofa msanga pazifukwa zilizonse.

Mbewu zonse sizili za aliyense

Ngakhale mbewu zonse zimakhala zathanzi kwa anthu ambiri, mwina sizingakhale zoyenera anthu onse nthawi zonse.

Matenda a Celiac komanso chidwi cha gluten

Tirigu, balere, ndi rye zili ndi gluteni, mtundu wa mapuloteni omwe anthu ena sagwirizana nawo kapena sawatsatira.

Kukhala ndi matenda a gluten, matenda a leliac, kapena kutengeka kwa gluten kumatha kuyambitsa zizindikilo zingapo, kuphatikizapo kutopa, kudzimbidwa, ndi kupweteka kwamagulu.

Mbewu zonse zopanda Gluten, kuphatikiza buckwheat, mpunga, oats, ndi amaranth, ndizabwino kwa anthu ambiri omwe ali ndi izi.

Komabe, ena amavutika kupirira mtundu uliwonse wa tirigu ndipo amakumana ndi zovuta m'mimba ndi zina.

Matenda okhumudwitsa

Njere zina, monga tirigu, zimakhala ndi chakudya chokwanira chomwe chimatchedwa FODMAP. Izi zimatha kuyambitsa zizindikiritso mwa anthu omwe ali ndi matenda opweteka m'mimba (IBS), omwe amapezeka kwambiri.

Anthu ena amavutika kulekerera mbewu. Vuto lodziwika kwambiri ndi la gluten, lomwe limakhudza anthu omwe ali ndi ziwengo za gluten, matenda a celiac, kapena chidwi cha gluten.

Momwe mungaphatikizire mbewu zonse muzakudya zanu

Mutha kuphatikiza njere zonse mu zakudya zanu m'njira zambiri.

Mwina chinthu chophweka kwambiri kuchita ndikupeza njira zina zonse zambewu zosakanikirana ndi zakudya zanu.

Mwachitsanzo, ngati pasitala woyera ndi chakudya chambiri, sungani ndi 100% ya tirigu wathunthu kapena pasitala ina yambewu yonse. Chitani chimodzimodzi pa mikate ndi chimanga.

Onetsetsani kuti muwerenge mndandanda wazowonjezera kuti muwone ngati chinthucho chimapangidwa kuchokera ku mbewu zonse.

Fufuzani mawu oti "wathunthu" patsogolo pa mitundu yambewu. Ngati lingonena "tirigu" m'malo mwa "tirigu wathunthu," silokwanira.

Muthanso kuyesa mbewu zonse zatsopano zomwe mwina simunayesepo kale, monga quinoa.

Nawa malingaliro owonjezera mbewu zonse pa zakudya zanu:

• Pangani phala wophika ndi oatmeal kapena mbewu zina.
• Fukani zokometsera za buckwheat pa tirigu kapena yogurt.
• Akamwe zoziziritsa kukhosi pa mbuluuli popped.
• Pangani polenta kuchokera ku chimanga chambewu chambewu.
• Sinthani mpunga woyera ndi mpunga wofiirira, kapena mbewu zina
  monga quinoa kapena farro.
• Onjezerani barele ku msuzi wa masamba.
• Yesani kugwiritsa ntchito ufa wambewu yonse, monga ufa wa tirigu wokwanira,
  pophika.
• Gwiritsani ntchito
  miyala yamtengo wapatali ya chimanga m'malo mwa mikate yoyera mu tacos.

Pali njira zambiri zogwiritsira ntchito mbewu zonse muzakudya zanu. Kusintha mbewu zoyengedwa ndi mbewu zonse ndi malo abwino kuyamba.

Mfundo yofunika

Mbeu zonse zimapindulitsa maumoyo osiyanasiyana.

Kudya njere zonse nthawi zonse kumachepetsa chiopsezo chanu chodwala matenda amtima, mtundu wa 2 shuga, komanso kunenepa kwambiri. Izi ndizowona makamaka akamachotsa mbewu zoyera pazakudya zanu.

Zakudya zamtundu wapamwamba monga mbewu zonse zimathandizanso kuti mukhale ndi thanzi labwino, ngakhale anthu omwe ali ndi tsankho la gluten ayenera kupewa tirigu, balere, ndi rye.

Kuti mukhale ndi thanzi labwino komanso kukhala ndi moyo wautali, lingalirani kuwonjezera mbewu zanu tsiku lililonse. Maphala am'mawa abwino, amtundu wa tirigu, monga oatmeal wachitsulo, ndi chisankho chodziwika bwino.