Njere: Kodi ndi zabwino kwa inu, kapena zoipa?

Zamkati

• Kodi Mbewu Ndi Chiyani?
• Mbewu Yonse vs Mbewu Zoyengedwa
• Mbewu Zina Zonse Ndi Zothandiza Kwambiri
• Mbewu Zoyengedwa Ndizopanda Thanzi
• Mbewu Zonse Zili Ndi Phindu Losiyanasiyana Laumoyo
• Mbewu Zina Zili Ndi Gluteni, Zomwe Zimayambitsa Mavuto Kwa Anthu Ambiri
• Mbewu Zakwera mu Carbs, Mwinanso Zosayenera Kwa Ashuga
• Tirigu Tili Ndi Zosakaniza, Koma Ndizotheka Kuzinyalanyaza
• Zakudya Zina Zopanda Tirigu Zili Ndi Phindu Labwino Pathanzi
• Tengani Uthenga Wanyumba

Mbewu zambewu ndiye gwero lalikulu kwambiri padziko lonse lapansi la chakudya.

Mitundu itatu yomwe anthu amadya kwambiri ndi tirigu, mpunga ndi chimanga.

Ngakhale kumwa kofala, zovuta zaumoyo wa mbewu zimatsutsana kwambiri.

Ena amaganiza kuti ndi gawo lofunikira pakudya koyenera, pomwe ena amaganiza kuti amawononga.

Ku US, azaumoyo amalimbikitsa kuti azimayi azidya mapira 5-6 patsiku, ndipo abambo adye 6-8 (1).

Komabe, akatswiri ena azaumoyo amakhulupirira kuti tiyenera kupewa njere momwe tingathere.

Ndi kutchuka kwakukula kwa zakudya za paleo, zomwe zimachotsa njere, anthu padziko lonse lapansi tsopano akupewa mbewu chifukwa amakhulupirira kuti ndizosavomerezeka.

Monga momwe zimakhalira nthawi zambiri pakudya, pamakhala zifukwa zabwino mbali zonse.

Nkhaniyi imafufuza mwatsatanetsatane za mbewu ndi zomwe zimakhudza thanzi lawo, kuwunika zinthu zonse zabwino, komanso zoyipa.

Kodi Mbewu Ndi Chiyani?

Mbewu zambewu (kapena njere chabe) ndi mbeu zazing'ono, zolimba ndi zodyedwa zomwe zimamera pazomera zonga udzu zotchedwa chimanga.

Ndi chakudya chofunikira kwambiri m'maiko ambiri, ndipo chimapatsa mphamvu zowonjezera chakudya padziko lonse lapansi kuposa gulu lina lililonse lazakudya, patali.

Njere zathandiza kwambiri m'mbiri ya anthu, ndipo ulimi wa mbewu ndi chimodzi mwazinthu zazikuluzikulu zomwe zidalimbikitsa chitukuko.

Amadyedwa ndi anthu, komanso amagwiritsidwa ntchito kudyetsa ndi kunenepa ziweto. Kenako njere zimatha kusinthidwa kukhala zakudya zosiyanasiyana

Masiku ano, mbewu zomwe zimatulutsidwa komanso zodyedwa kwambiri ndi chimanga (kapena chimanga), mpunga, ndi tirigu.

Njere zina zomwe zimadyedwa pang'ono ndi monga balere, phala, manyuchi, mapira, rye ndi zina zambiri.

Palinso zakudya zina zotchedwa pseudocereals, zomwe sizimakhala tirigu, koma zimakonzedwa ndikudya ngati mbewu. Izi zikuphatikizapo quinoa ndi buckwheat.

Zakudya zopangidwa kuchokera ku njere zimaphatikizapo buledi, pasitala, chimanga cham'mawa, muesli, oatmeal, mikate, komanso zakudya zosapatsa thanzi monga mitanda ndi makeke. Zakudya zopangidwa ndi tirigu amagwiritsidwanso ntchito popanga zosakaniza zomwe zimaphatikizidwa kuzakudya zamitundu yonse.

Mwachitsanzo, manyuchi a chimanga a fructose, omwe amatsekemera kwambiri mu zakudya zaku US, amapangidwa ndi chimanga.

Njere ndi mbewu zouma zodyedwa kuchokera ku mbewu monga chimanga. Amapereka chakudya chochuluka padziko lonse lapansi kuposa gulu lina lililonse la chakudya. Njere zomwe amakonda kudya ndi chimanga (chimanga), mpunga ndi tirigu.

Mbewu Yonse vs Mbewu Zoyengedwa

Monga zakudya zina zambiri, si mbewu zonse zomwe zimapangidwa zofanana.

Ndikofunika kusiyanitsa pakati pa njere zonse ndi zoyengedwa.

Njere yonse imakhala ndi magawo atatu (,):

• Nthambi: Mzere wolimba wakunja wa njere. Lili ndi fiber, mchere komanso ma antioxidants.
• Majeremusi: Pakatikati pa michere yomwe imakhala ndi ma carbs, mafuta, mapuloteni, mavitamini, michere, ma antioxidants ndi ma phytonutrients osiyanasiyana. Majeremusi ndiwo mluza wa chomeracho, gawo lomwe limatulutsa mbewu yatsopano.
• Endosperm: Gawo lalikulu kwambiri la njere, limakhala ndi carbs (mwa mawonekedwe a wowuma) ndi mapuloteni.

Njere yoyengedwa yachotsedwa ndi nthyole ndi majeremusi, ndikungotsala endosperm ().

Mbewu zina (monga oats) nthawi zambiri zimadyedwa zathunthu, pomwe zina zimadyedwa zoyeretsedwa.

Mbewu zambiri zimadyedwa atazipukusa mu ufa wabwino kwambiri ndikusinthidwa mwanjira ina. Izi zikuphatikizapo tirigu.

Zofunika: Kumbukirani kuti cholembera chonse chazakudya chimatha kusocheretsa kwambiri. Njere izi nthawi zambiri zimapukutidwa kukhala ufa wabwino kwambiri ndipo zimayenera kukhala ndi zotulukapo zofananira ngati anzawo oyengedwa.

Zitsanzo zake ndi monga chimanga cham'mawa cham'mawa, monga "tirigu wathunthu" Froot Loops ndi Cocoa Puffs. Zakudyazi S zili ndi thanzi labwino, ngakhale zitakhala ndi mbewu zochepa (pulverized) zonse.

Njere yonse imakhala ndi chimanga ndi nyongolosi ya njere, zomwe zimapatsa fiber ndi mitundu yonse yazofunikira. Mbewu zoyengedwa zachotsedwa mbali zathanzi izi, ndikungotsala ndi carb endosperm.

Mbewu Zina Zonse Ndi Zothandiza Kwambiri

Mbewu zoyengedwa ndizochepa michere (zopatsa mphamvu zopanda mafuta), izi sizowona ndi mbewu zonse.

Mbewu zonse zimakhala ndi michere yambiri, kuphatikiza fiber, mavitamini B, magnesium, iron, phosphorous, manganese ndi selenium (5, 6).

Izi zimadaliranso mtundu wa njere. Njere zina (monga oats ndi tirigu wathunthu) zimadzaza ndi michere, pomwe zina (monga mpunga ndi chimanga) sizopatsa thanzi, ngakhale momwe zimakhalira.

Kumbukirani kuti mbewu zoyengedwa nthawi zambiri zimadzaza ndi michere monga iron, folate ndi mavitamini a B, kuti zibwezere zina mwa michere yomwe idatayika pokonza (7).

Mbewu zoyengedwa ndizochepa michere, koma mbewu zina zonse (monga oats ndi tirigu) zimadzaza ndi michere yambiri.

Mbewu Zoyengedwa Ndizopanda Thanzi

Mbewu zoyengedwa zili ngati mbewu zonse, kupatula zonse za zinthu zabwino zachotsedwa.

Palibe chomwe chatsalira kupatula carb yamtundu wambiri, yamtundu wambiri wokhala ndi wowuma wowonjezera komanso zomanga thupi zochepa.

Zida zake ndi zakudya zake zachotsedwa, ndipo njere zoyengedwa chifukwa chake zimakhala ngati zopatsa mphamvu "zopanda kanthu".

Chifukwa ma carb asiyanitsidwa ndi ulusi, ndipo mwina ngakhale kuwasandutsa ufa, tsopano akupezeka mosavuta ndi michere ya mthupi yogaya.

Pachifukwa ichi, amawonongeka mofulumira, ndipo zimatha kubweretsa ma spikes ofulumira m'magazi am'magazi mukamadya.

Tikamadya zakudya zokhala ndi chakudya chambiri, shuga yathu yamagazi imakwera mwachangu, kenako imatsikanso posachedwa. Shuga wamagazi akatsika, timakhala ndi njala ndikulakalaka ().

Kafukufuku wochuluka akuwonetsa kuti kudya zakudya zamtunduwu kumabweretsa kudya kwambiri, ndipo chifukwa chake kumatha kunenepa ndi kunenepa kwambiri (9, 10).

Mbewu zoyengedwa zalumikizidwanso ndi matenda ambiri amadzimadzi. Amatha kuyendetsa kukana kwa insulin ndipo amalumikizidwa ndi mtundu wa 2 shuga ndi matenda amtima (11,,).

Kuchokera pakuwona zakudya, pali palibe zabwino za mbewu zoyengedwa.

Amakhala ndi zakudya zochepa, zonenepa, komanso zowopsa, ndipo anthu ambiri akudya zochuluka kwambiri.

Tsoka ilo, anthu ambiri omwe amadya tirigu amachokera kuzinthu zosiyanasiyana zoyengedwa. Ndi anthu ochepa kwambiri m'maiko akumadzulo omwe amadya mbewu zochuluka kwambiri.

Mbewu zoyengedwa zili ndi ma carbs ambiri omwe amapukusika ndikutulutsidwa mwachangu kwambiri, zomwe zimabweretsa ma spikes mwachangu mu shuga wamagazi komanso njala yotsatira ndi zikhumbo. Amalumikizidwa ndi kunenepa kwambiri komanso matenda ambiri amadzimadzi.

Mbewu Zonse Zili Ndi Phindu Losiyanasiyana Laumoyo

Zakudya zonse nthawi zonse zimakhala zabwino kuzakudya zopangidwa. Mbewu nazonso.

Mbeu zonse zimakhala ndi michere yambiri komanso michere yambiri, ndipo ZILIBE zotsatira zofananira zamafuta ngati mbewu zoyengedwa.

Chowonadi ndi ichi, mazana Kafukufuku amalumikiza kugwiritsidwa ntchito kwa tirigu ndi mitundu yonse yazabwino paumoyo (,,):

• Kutalika: Kafukufuku wochokera ku Harvard adawonetsa kuti anthu omwe amadya tirigu wathunthu anali 9% ocheperako kufa panthawi yophunzira, ndikuchepetsa 15% yakufa kuchokera ku matenda amtima ().
• Kunenepa kwambiri: Omwe amadya mbewu zonse amakhala ndi chiopsezo chochepa chonenepa, ndipo amakhala ndi mafuta ochepa m'mimba (,,,).
• Type 2 matenda ashuga: Anthu omwe amadya mbewu zonse ali ndi chiopsezo chochepa chokhala ndi matenda ashuga (,,).
• Matenda a mtima: Anthu omwe amadya mbewu zonse amakhala ndi chiopsezo chotsika 30% chodwala matenda amtima, wakupha wamkulu padziko lonse lapansi (,,,).
• Khansa ya m'matumbo: Pakafukufuku umodzi, magawo atatu a mbewu zonse patsiku adalumikizidwa ndi chiopsezo chochepa cha 17% cha khansa yoyipa. Maphunziro ena ambiri apeza zotsatira zofananira (,,).

Zikuwoneka zosangalatsa, koma kumbukirani kuti ambiri mwa maphunzirowa ndiwowonera mwachilengedwe. Satha kutsimikizira kuti njere zonse anayambitsa chiopsezo chochepetsedwa cha matenda, kokha kuti anthu omwe amadya mbewu zonse ndiwo mochepa kuwatenga.

Izi zikunenedwa, palinso mayeso omwe amayang'aniridwa (sayansi yeniyeni) yowonetsa kuti njere zonse zitha kukulitsa kukhathamira ndikukwaniritsa zidziwitso zambiri zazaumoyo, kuphatikiza zotupa ndi chiwopsezo cha matenda amtima (,,,,,,).

Kafukufuku wochuluka akuwonetsa kuti anthu omwe amadya mbewu zonse zimakhala ndi chiopsezo chochepa kwambiri cha kunenepa kwambiri, matenda a mtima, shuga, khansa ya m'matumbo, ndipo amakhala ndi moyo wautali. Izi zimathandizidwa ndi chidziwitso kuchokera kumayesero olamulidwa.

Mbewu Zina Zili Ndi Gluteni, Zomwe Zimayambitsa Mavuto Kwa Anthu Ambiri

Gluten ndi mapuloteni omwe amapezeka m'mizere monga tirigu, malembo, rye ndi balere.

Anthu ambiri sagwirizana ndi gluten. Izi zimaphatikizapo anthu omwe ali ndi matenda a leliac, matenda oopsa amthupi limodzi, komanso anthu omwe ali ndi vuto la kuzindikira kwa gluten (39).

Matenda a Celiac amakhudza anthu 0,7-1%, pomwe kuchuluka kwa chidwi cha gluten kumakhala pakati pa 0,5-13%, pomwe pafupifupi 5-6% (,).

Chifukwa chake, mwina ochepera 10% ya anthu ali ndi vuto la gluten. Izi zikufananabe mamiliyoni anthu ku US kokha, ndipo sayenera kutengedwa mopepuka.

Ichi ndi cholemetsa chachikulu cha matenda omwe amabwera chifukwa cha chakudya chimodzi (tirigu) yekha.

Mbewu zina, makamaka tirigu, zimakhalanso ndi ma FODMAP, mtundu wa carbohydrate womwe ungayambitse kugaya kwam'mimba mwa anthu ambiri (42, 43).

Komabe, chifukwa chakuti gluten imayambitsa mavuto kwa anthu ambiri, izi sizikutanthauza kuti "tirigu" ndi woipa, chifukwa zakudya zina zambiri za tirigu ndizopanda thanzi.

Izi zimaphatikizapo mpunga, chimanga, quinoa ndi oats (oats amafunika kutchulidwa kuti "opanda gluten" kwa odwala omwe ali ndi vuto losavutikira, chifukwa nthawi zina kuchuluka kwa tirigu kumasakanikirana pokonza).

Gluten, mapuloteni omwe amapezeka m'mizere ingapo (makamaka tirigu), amatha kuyambitsa mavuto kwa anthu omwe amawaganizira. Komabe, pali mbewu zina zambiri zomwe sizikhala ndi gluten.

Mbewu Zakwera mu Carbs, Mwinanso Zosayenera Kwa Ashuga

Mbewu zimakhala ndi chakudya chambiri.

Pachifukwa ichi, atha kubweretsa mavuto kwa anthu omwe salekerera chakudya chambiri.

Izi ndizowona makamaka kwa odwala matenda ashuga, omwe amakonda kuchita bwino pa chakudya chochepa kwambiri ().

Odwala matenda ashuga akamadya ma carbs ambiri, shuga wawo wamagazi amakwiririka, kupatula ngati atenga mankhwala (monga insulin) kuwatsitsa.

Anthu omwe ali ndi insulini kukana, kagayidwe kachakudya kapena matenda ashuga chifukwa chake angafune kupewa mbewu, makamaka zosiyanasiyana zoyengedwa.

Komabe, si mbewu zonse zomwe zimafanana pankhaniyi, ndipo zina mwazo (monga oats) zitha kukhala zopindulitsa (,).

Kafukufuku wocheperako adawonetsa kuti oatmeal tsiku lililonse amachepetsa shuga m'magazi mwa odwala matenda ashuga, ndikuchepetsa kufunika kwa insulin ndi 40% ().

Ngakhale kupeŵa njere zonse kungakhale lingaliro labwino kwa odwala matenda ashuga (chifukwa cha ma carbs), njere zonse ndizomwe "sizoyipa kwenikweni" kuposa mbewu zoyengedwa ().

Njere zimakhala ndi chakudya chambiri, motero sizoyenera anthu omwe amadya chakudya chochepa kwambiri. Odwala matenda ashuga sangalole mbewu zambiri, chifukwa cha kuchuluka kwa chakudya.

Tirigu Tili Ndi Zosakaniza, Koma Ndizotheka Kuzinyalanyaza

Mtsutso umodzi wodziwika wotsutsana ndi mbewu, ndikuti uli ndi zotsutsana ().

Zakudya zam'madzi ndizazakudya, makamaka zomera, zomwe zimasokoneza chimbudzi ndi kuyamwa kwa michere ina.

Izi zimaphatikizapo phytic acid, lectins ndi ena ambiri.

Phytic acid imatha kumanga michere ndikutchingira kuti isatengeke, ndipo lectins imatha kuwononga m'matumbo (,).

Komabe, nkofunika kukumbukira kuti mankhwala osokoneza bongo sali enieni a mbewu. Amapezekanso mumitundu yonse yazakudya zopatsa thanzi, kuphatikiza mtedza, mbewu, nyemba, zipatso komanso zipatso ndi ndiwo zamasamba.

Tikadakhala kuti tipewa zakudya zonse zomwe zimakhala ndi zosakaniza, ndiye kuti sipadzakhala zambiri zoti tidye.

Izi zikunenedwa, njira zakikhalidwe zakukonzekera monga kuviika, kuphukira ndi kuthira zingathe kunyoza zotsalira zambiri (, 53, 54).

Tsoka ilo, mbewu zambiri zomwe zidadyedwa lero sizinadutse njira izi, kotero pakhoza kukhala zotsutsana zambiri mwa iwo.

Ngakhale zili choncho, popeza chakudya chimakhala ndi mankhwala osokoneza bongo sizitanthauza kuti ndi choyipa kwa inu. Chakudya chilichonse chimakhala ndi zabwino zake komanso zoyipa zake, ndipo phindu la zakudya zenizeni, zathunthu nthawi zambiri zimaposa zotsatira zoyipa zamagulu osadya.

Monga zakudya zina zamasamba, njere zimakhala ndi zotsutsana ndi phytic acid, lectins, ndi zina. Izi zitha kuchepetsedwa pogwiritsa ntchito njira zakukonzekera monga kuviika, kuphuka ndi kuwira.

Zakudya Zina Zopanda Tirigu Zili Ndi Phindu Labwino Pathanzi

Kafukufuku wambiri wachitika pazakudya zomwe sizimaphatikizapo mbewu.

Izi zimaphatikizapo zakudya zamafuta ochepa komanso zakudya zama paleo.

Zakudya za paleo zimatsata njerezo, koma zakudya zochepa zama carb zimawachotsa chifukwa cha carb.

Kafukufuku wambiri pa onse otsika-carb ndi paleo asonyeza kuti kudya kumeneku kumatha kubweretsa kuchepa thupi, kuchepa kwamafuta am'mimba ndikusintha kwakukulu pamankhwala osiyanasiyana (55, 56,).

Maphunzirowa nthawi zambiri amasintha zinthu zambiri nthawi imodzi, kotero simunganene choncho basi kuchotsa njerezo kunayambitsa thanzi.

Koma zikuwonetseratu kuti chakudya sichitha zosowa kuphatikiza mbewu kuti ukhale wathanzi.

Kumbali inayi, tili ndi maphunziro ambiri pazakudya zaku Mediterranean, zomwe zimaphatikizapo mbewu (makamaka zathunthu).

Zakudya zaku Mediterranean zimayambitsanso thanzi labwino komanso zimachepetsa chiopsezo cha matenda amtima komanso kufa msanga (58,).

Malinga ndi kafukufukuyu, zakudya zonse zomwe zimaphatikizira ndikupatula njere zitha kukhala zogwirizana ndi thanzi labwino.

Tengani Uthenga Wanyumba

Monga momwe zimakhalira ndi zakudya zambiri, zonsezi zimadalira munthuyo.

Ngati mumakonda mbewu ndipo mumamva bwino mukuzidya, ndiye kuti zikuwoneka kuti palibe chifukwa chomveka chowapewa bola mutangodya kwambiri kwathunthu mbewu.

Kumbali inayi, ngati simukukonda mbewu kapena ngati zimakupweteketsani, ndiye kuti palibenso vuto kuzipewa.

Njere si zofunika kwenikweni, ndipo mulibe michere mmenemo yomwe simungathe kuzipeza kuchokera ku zakudya zina.

Kumapeto kwa tsikuli, mbewu zimakhala zabwino kwa ena, koma osati ena.

Ngati mumakonda mbewu, idyani. Ngati simukuwakonda, kapena amakukhumudwitsani, ndiye pewani iwo. Ndizosavuta monga choncho.