Kodi pali kusiyana kotani pakati pa Tirigu Wonse ndi Mbewu Yonse?

Zamkati

• Choyamba, Mbewu Zoyeretsedwa
• Tanthauzo la Mbewu Yonse
• Tanthauzo la Tirigu Wonse
• Tanthauzo la Multigrain
• Momwe Mungasankhire Mkate Wolemera Kwambiri, Bagels, Wraps, ndi Zambiri
• Onaninso za

Mukudziwa kuti mungadutse mkate Wodabwitsa mukatenga buledi m'sitolo, koma nanga bwanji pankhani yosankha "tirigu wathunthu" ndi "tirigu wathunthu"? Nanga bwanji "multigrain"? Zolemba izi pazikwama za mkate, mabokosi a phala, ngakhale zofufumitsa zimatha kusokoneza kugula zinthu.

Chifukwa chake, tikuphwanya zonse zomwe muyenera kudziwa pazomwe zimapanga tirigu wathunthu, mwachitsanzo, kuphatikiza kusiyanasiyana kwa zakudya zomwe zingakuthandizeni kupanga chisankho chabwino kwambiri.

Choyamba, Mbewu Zoyeretsedwa

Kuti mumvetsetse chifukwa chomwe sichinafotokozeredwe, mbewu zonse ndizosankha bwino, zitha kuthandizira kudziwa zomwe zikusowa ku mbewu zoyera kapena njere zoyera. Mkate woyera, pasitala, mpunga, kapena ufa zonse zimapangidwa kuchokera kumbewu zoyengedwa zomwe zidachotsa majeremusi ndi chinangwa, kotero mukuphonya zabwino zonse zathanzi kuchokera ku fiber ndi antioxidants. M'malo mwake, mwasiyidwa ndi ma carbs ambiri owuma. Ngakhale ma carbs sali mdani-pano pali chifukwa chake simuyenera kudziona kuti ndinu olakwa pakudya nyemba zoyengedwa ndi mkate zomwe zimakonda kukhala zapamwamba pa glycemic index, ndikupangitsa kuchuluka kwa shuga wamagazi ndikutuluka kenako kugwa mwachangu. Izi zimabweretsa njala ndi zilakolako, kotero kusankha pafupipafupi zakudya za GI kungayambitse kulemera.

Tsopano izo ndizo momveka bwino, izi ndi zomwe muyenera kudziwa pazakudya zonse za bulauni zomwe zatsala pamashelefu.

Tanthauzo la Mbewu Yonse

Njere yomwe yangokololedwa kumene m’munda ili ndi magawo atatu: chinangwa, chomwe chimakhala ndi fiber, mavitamini a B, ndi antioxidants; nyongolosi, yomwe ili ndi mapuloteni, mchere, ndi mafuta athanzi; ndi endosperm, yomwe imapereka wowuma. "Mbewu yathunthu" zikutanthauza kuti onse atatu adasiyidwa osakhazikika.

Osapusitsidwa ngati mankhwalawo akuti "adapangidwa ndi njere zonse. "Izi zikungotanthauza kuti alipo ena mbewu zonse mu chakudya, koma palibe amene anganene kuti ndi zingati.

Mbewu zonse, monga amaranth, mapira, mpunga wabulauni, ndi quinoa, zimakhala ndi polyphenols ambiri. Izi antioxidants zimateteza kuwonongeka kwakukulu kwaulere ndipo zitha kukhala ndi maubwino olimbana ndi ukalamba. Ali ndi thanzi labwino kuposa njere yoyengedwa, yomwe yachotsa magawo ake athanzi pokonza. Zokwera kwambiri za mkate wambewu zonse, ma rolls, ndi zokulunga zimakupatsani nthawi yokwanira ndikulimbikitsa dongosolo logaya chakudya, zomwe zingakuthandizeni kuti muchepetse kunenepa kwanu.

Tanthauzo la Tirigu Wonse

Makampani azakudya ku US amawona tirigu ngati mbewu yambewu yonse. Chifukwa chake mukawona mawu oti "tirigu wathunthu" atanyamulidwa, zikutanthauza kuti magawo onse a tirigu adasiyidwa osakhazikika. Zowonjezera, kuti chinthu chomwe chimatchedwa tirigu wathunthu, zimatanthauzanso kuti sichinasakanikane ndi mbewu zina. Kuchokera pamawonekedwe azakudya, mutha kuwona kuti zopangidwa ndi tirigu wathunthu zimakhala zathanzi monga zakudya zina zonse zambewu. Kuwerengera kwa fiber ndi zosakaniza ziyeneranso kuganiziridwa, komabe. (Zolemba m'mbali: Si mayiko onse omwe amatanthauzira mawuwa mofanana. Mwachitsanzo, ku Canada, mawu oti "tirigu wathunthu" angaphatikizepo zinthu zomwe sizili njere, koma zimakonzedwa powonjezerapo keke yomwe inadulidwa.)

Nanga Bwanji Mkate Woyamba wa Tirigu?

Pepani kunena, koma ngati mudula mawu oti "lonse," mkate wa tirigu ndichinthu chofanana ndi mkate woyera chifukwa zonse zimapangidwa ndi ufa woyengedwa. (BTW, onani zakudya zamtengo wapatali kwambiri kuposa mkate woyera.) Sizimapereka mwayi wathanzi. Nthawi zina mumatha kupeza pang'ono za ulusi wowonjezera mu mkate wa tirigu chifukwa kagawo kakang'ono ka tirigu wawonjezeredwa, koma osakwanira kuyika izi pamlingo wa tirigu wathunthu kapena mkate wa tirigu.

Tanthauzo la Multigrain

Multigrain imatha kumveka ngati njira yabwinobwino, koma "multigrain" yonse ikutanthauza kuti malonda ali mbewu zingapo mmenemo. Izi sizitanthauza kuti njere izi ndizo kwathunthu mbewu. M'malo mwake, nthawi zambiri zimakhala zosakaniza zoyengedwa bwino komanso zosatsukidwa, zomwe zimapangitsa kuti chisankhochi chikhale chopanda thanzi kuposa 100 peresenti ya mbewu zonse. Zomwezo zimapitanso ndi mkate wotchedwa "tirigu zisanu ndi chimodzi" kapena zofanana. Izi zikungotanthauza kuti mitundu isanu ndi umodzi ya tirigu adagwiritsidwa ntchito popanga buledi. Ichi ndi chitsanzo chabwino kwambiri cha kuchuluka (mbewu zochulukirapo) osati kukhala bwino kuposa kugwiritsa ntchito imodzi kapena ziwiri kwathunthu Mbewu).

Momwe Mungasankhire Mkate Wolemera Kwambiri, Bagels, Wraps, ndi Zambiri

Chabwino, tsopano popeza mukudziwa kusiyana kwamawu onsewa, nayi momwe mungadzere udzu pazomwe mungasankhe ndikupeza athanzi kwa inu.

1. Werengani zolemba.

Ngakhale kuti si zilembo zonse zamalonda zomwe zimayendetsedwa kapena zingavomerezedwe pamtengo wamtengo wapatali (mafuta amtundu, tikukuyang'anani), mutha kudziwa mosavuta ngati china chake chikugwirizana ndi miyezo yonse yambewu poyang'ana sitampu yonse yambewu kwinakwake pa phukusi. Sitampu, yomwe idapangidwa ndi Oldways Whole Grain Council (OWGC) pofuna kuthandiza ogula kuti azisankha bwino zakudya, amawonetsa kuti mbewu zonse zomwe zili mu chinthucho ndi zathunthu, ndipo bonasi-imodzi yopereka ipereka osachepera 16 magalamu. mbewu zonse. Ngakhale sakufunidwa ndi lamulo la US kuti opanga amaphatikiza izi pamndandanda wawo, pali zinthu pafupifupi 9,000 zomwe zili pamsika ku America.

Kuonjezera apo, OWGC ilinso ndi malemba omwe amati "50 peresenti ya tirigu wonse," kutanthauza kuti mankhwalawa ali ndi theka la mbewu zake zonse kapena magalamu 8 a mbewu zonse potumikira, ndi "sitampu yoyambira," kutanthauza zochepa. kuposa theka la mbewu zonse.

2. Onani zosakaniza.

Yang'anani mndandanda wa zosakaniza za mawu osakira monga "olemera" kapena "bleached." Izi ndizizindikiro kuti zina kapena chakudya chonse chimakhala ndi mbewu zoyengedwa. Onaninso zokometsera zilizonse, mitundu, kapena zotetezera pamndandanda. Mukakayikira, sankhani zinthu ndi zinthu zachilengedwe zomwe mumazindikira.

3. Muziganizira kwambiri za ulusi.

Onetsetsani kuti chakudya chilichonse chambewu chili ndi magilamu 4 a fiber pakudya kuti akuthandizeni kukwaniritsa zosowa zanu zatsiku ndi tsiku za magalamu 25 patsiku. (Mungathenso kugwiritsira ntchito gawo lanu ndi maphikidwe athanzi omwe ali ndi zakudya zamtundu wambiri.)

4. Chepetsani shuga ndi mchere.

Ngati mwathera nthawi yochuluka mukuyang'ana mbewu ndi mndandanda wazinthu, pamene muli pa izo, sankhani chakudya chambewu chokhala ndi shuga wosakwana 2 magalamu (kupewa kukhumudwa ndi mutu) ndi zosakwana mamiligalamu 200 a shuga. sodium pa kutumikira. Mudzadabwitsidwa kudziwa kuti mkate ndi chimanga zitha kukhala zotsika kwambiri mu sodium.

Mfundo yofunika: Kubetcha kwanu kwabwino kwambiri pazakudya zabwino ndikuyang'ana zakudya zomwe ndi 100% yambewu zonse. Ngati sizingatheke, tirigu wathunthu ndiye njira yachiwiri yayikulu, ndipo zinthu zama multigrain zimafuna kuyang'anitsitsa. Aliyense mwa zosankhazi zidzakhala bwino kuposa tirigu woyengedwa ndi mkate woyera.

Onaninso za