Tirigu wa Tirigu: Zakudya zabwino, maubwino ndi zina zambiri

Zamkati

• Kodi Nthambi Ya Tirigu Ndi Chiyani?
• Mbiri Yabwino
• Amalimbikitsa Zaumoyo Pazakudya
• Angathandize Kuteteza Khansa Zina
• Limbikitsani Thanzi La Mtima
• Zowonongeka
• Ili ndi Gluten
• Ili ndi Fructans
• Phytic Acid
• Momwe Mungadye Nthambi Y tirigu
• Mfundo Yofunika Kwambiri

Tirigu chimakhala chimodzi mwazigawo zitatu za nyemba za tirigu.

Amachotseredwa panthawi yopera, ndipo anthu ena angaganize kuti sichopangidwa.

Komabe, ili ndi michere yambiri yazomera ndi michere komanso gwero labwino kwambiri la ulusi.

M'malo mwake, zakudya zake zimatha kukulitsa thanzi lanu ndikuchepetsa matenda ena.

Nazi zonse zomwe muyenera kudziwa za chinangwa cha tirigu.

Kodi Nthambi Ya Tirigu Ndi Chiyani?

Kernel ya tirigu imakhala ndi magawo atatu: chinangwa, endosperm ndi nyongolosi.

Nthambiyo ndi yolimba yakunja kwa kernel ya tirigu, yomwe ili ndi kupanikizana modzaza ndi michere yambiri ndi ulusi.

Pakukolola, nyembazo zimachotsedwa pa maso a tirigu ndipo zimatuluka.

Tirigu chimanga ali ndi kukoma, nutty kununkhira. Itha kugwiritsidwa ntchito kuwonjezera kapangidwe ndi kukoma kathunthu kwa buledi, muffin ndi zinthu zina zophika.

Tirigu chimanga ndi chigoba chakunja choteteza cha maso a tirigu chomwe amachotsa panthawi yopera.

Mbiri Yabwino

Tirigu chimanga chodzaza ndi michere yambiri. Gawo limodzi la kapu (29-gramu) limapereka (1):

• Ma calories: 63
• Mafuta: 1.3 magalamu
• Mafuta okhuta: 0.2 magalamu
• Mapuloteni: 4.5 magalamu
• Zakudya: 18.5 magalamu
• CHIKWANGWANI cha zakudya: 12.5 magalamu
• Thiamine: 0.15 mg
• Riboflavin: 0.15 mg
• Niacin: 4 mg
• Vitamini B6: 0.4 mg
• Potaziyamu: 343
• Chitsulo: 3.05 mg
• Mankhwala enaake a: 177 mg
• Phosphorus: 294 mg

Tirigu chimakhala ndi nthaka ndi mkuwa wabwino. Kuphatikiza apo, imapereka theka la mtengo wa tsiku ndi tsiku (DV) wa selenium komanso kuposa DV ya manganese.

Sikuti michere ya tirigu yokha ndi yolimba, ndiyenso mafuta ochepa. Gawo limodzi la chikho (29 magalamu) limangokhala ndi zopatsa mphamvu 63, zomwe ndi zochepa potengera zakudya zonse zomwe zimanyamula.

Kuphatikiza apo, ndi mafuta ochepa, odzaza ndi mafuta komanso cholesterol, komanso gwero labwino la mapuloteni opangidwa ndi mbewu, omwe amapereka pafupifupi 5 magalamu a mapuloteni mu theka la kapu (29 magalamu).

Mosakayikira, chikhalidwe chochititsa chidwi kwambiri cha chinangwa cha tirigu ndizomwe zimakhala ndi ulusi. Gawo limodzi la kapu (29 magalamu) a chinangwa cha tirigu limapereka pafupifupi magalamu 13 azakudya zamagetsi, zomwe ndi 99% ya DV (1).

Tirigu chimanga ndi gwero labwino la michere yambiri ndi zomanga thupi komanso mafuta ochepa. Ndichitsime chabwino kwambiri cha michere yazakudya.

Amalimbikitsa Zaumoyo Pazakudya

Tirigu chimanga chimakupatsani zabwino zambiri pakudya kwanu koyambira.

Ndi gwero losungunuka lazinthu zosasungunuka, zomwe zimawonjezera zochulukirapo kupondapo kwanu ndikufulumizitsa kuyenda kwa chopondapo kudzera mu colon yanu).

Mwanjira ina, ma fiber osasungunuka omwe amapezeka mgulu la tirigu amatha kuthandizira kapena kupewa kudzimbidwa ndikusunga matumbo anu pafupipafupi.

Kuphatikiza apo, kafukufuku wasonyeza kuti chimanga cha tirigu chimatha kuchepetsa kuchepa kwa thupi, monga kuphulika komanso kusapeza bwino, ndipo ndichothandiza kwambiri pakukula kwazinyalala kuposa mitundu ina yazinthu zosasungunuka monga oats ndi zipatso ndi ndiwo zamasamba (,).

Tirigu wa tirigu umakhalanso ndi ma prebiotic, omwe ndi ulusi wosagundika womwe umakhala chakudya cha mabakiteriya anu athanzi, ndikuwonjezera kuchuluka kwawo, komwe kumalimbikitsa matumbo ().

Tirigu chimalimbikitsa kupukusa m'mimba popereka chitsime chosungunuka, chomwe chingathandize kupewa kapena kudzimbidwa. Imagwira ngati prebiotic, yomwe imalimbikitsa kukula kwa mabakiteriya athanzi.

Angathandize Kuteteza Khansa Zina

Phindu lina la chimanga cha tirigu ndizotheka kuthana ndi mitundu ina ya khansa, imodzi mwa iyo - khansa ya m'matumbo - ndi khansa yachitatu padziko lonse lapansi ().

Kafukufuku wambiri mwa anthu ndi mbewa adalumikiza kudya kwa tirigu ndi chiopsezo chochepa cha khansa ya m'matumbo (,,).

Kuphatikiza apo, chimanga cha tirigu chikuwoneka ngati chikulepheretsa kukula kwa chotupa m'makoloni a anthu mosasinthasintha poyerekeza ndi magwero ena amtundu waufa, monga oat bran ().

Matenda a tirigu amakhudzidwa ndi chiopsezo cha khansa yam'matumbo mwina chifukwa cha kuchuluka kwake kwa fiber, popeza kafukufuku wambiri adalumikiza zakudya zopatsa thanzi kwambiri komanso kuchepa kwa khansa ya m'matumbo (,).

Komabe, fiber yomwe ili ndi chimanga cha tirigu mwina sichingakhale chokha chothandizira kuchepetsa chiopsezo.

Zina mwazinthu za tirigu chimanga - monga ma antioxidants achilengedwe monga phytochemical lignans ndi phytic acid - atha kuthandizanso (,,).

Kudyetsa tirigu kumawonetsanso kuti kumakulitsa kwambiri kutulutsa mafuta amtundu wamafuta ochepa (SCFA) mu test-tube ndi maphunziro a nyama ().

Ma SCFAs amapangidwa ndimatenda abwinobwino komanso gwero lalikulu la zakudya m'maselo am'matumbo, kuwapangitsa kukhala athanzi.

Ngakhale makinawo samamveka bwino, kafukufuku wa labu akuwonetsa kuti ma SCFAs amathandizira kupewa kukula kwa chotupa ndikupangitsa kufa kwa khansa m'matumbo (,,,).

Tirigu chimera chimathandizanso pakukula kwa khansa ya m'mawere chifukwa cha phytic acid ndi lignan ().

Ma antioxidants awa alepheretsa kukula kwa khansa ya m'mawere m'mayeso oyeserera ndi maphunziro a nyama (,).

Kuphatikiza apo, ulusi womwe umapezeka mu chinangwa cha tirigu ungathandizenso kuchepetsa chiopsezo cha khansa ya m'mawere.

Kafukufuku wasonyeza kuti CHIKWANGWANI chitha kukulitsa kuchuluka kwa estrogen yomwe imatulutsidwa ndi thupi lanu poletsa kuyamwa kwa estrogen m'matumbo, kuchititsa kuchepa kwa ma estrogen (,,).

Kutsika koteroko pakuzungulira estrogen kungakhale kokhudzana ndi kuchepa kwa khansa ya m'mawere (,).

Tirigu chimakhala ndi ulusi wambiri ndipo chimakhala ndi lignan phytochemicals ndi phytic acid - zonsezi zomwe zimatha kukhala ndi chiopsezo chochepa cha khansa ya m'matumbo ndi m'mawere.

Limbikitsani Thanzi La Mtima

Kafukufuku wowerengeka adalumikiza zakudya zopatsa thanzi kwambiri komanso kuchepa kwa matenda amtima (,,).

Kafukufuku wocheperako, waposachedwa adawonetsa kuchepa kwakukulu kwa cholesterol chonse atadya phala la tirigu tsiku lililonse kwa milungu itatu. Kuphatikiza apo, kuchepa kwa cholesterol "HDL" chabwino kunapezeka ().

Kafukufuku akuwonetsanso kuti zakudya zomwe zili ndi michere yambiri imatha kutsitsa magazi a triglycerides () pang'ono.

Triglycerides ndi mitundu yamafuta omwe amapezeka m'magazi anu omwe amakhala ndi chiopsezo chachikulu cha matenda amtima ngati atakwezedwa.

Chifukwa chake, kuwonjezera tirigu wa tirigu pazakudya zanu za tsiku ndi tsiku kumatha kuwonjezera kuchuluka kwanu kwa fiber kuti muteteze matenda amtima.

Monga gwero labwino la fiber, chinangwa cha tirigu chingathandize kuchepetsa cholesterol ndi triglycerides, zomwe zingachepetse chiopsezo cha matenda amtima.

Zowonongeka

Ngakhale chinangwa cha tirigu ndichakudya chokhala ndi michere yambiri chomwe chingakhale ndi thanzi labwino, pakhoza kukhala zovuta zina.

Ili ndi Gluten

Gluten ndi banja lamapuloteni omwe amapezeka mumtambo wina, kuphatikiza tirigu ().

Anthu ambiri amatha kumeza gilateni osakumana ndi zovuta zina. Komabe, anthu ena atha kukhala ovuta kupirira mapuloteni amtunduwu.

Matenda a Celiac ndi matenda omwe amadzimangirira okha omwe thupi limalakwitsa molakwika kuti liziwopseza thupi, zomwe zimayambitsa kugaya kwam'mimba monga kupweteka m'mimba ndi kutsegula m'mimba.

Kuyamwa kwa Gluten kumatha kuwonongera matumbo ndi matumbo ang'onoang'ono mwa odwala omwe alibe ().

Anthu ena amavutikanso ndi kusamva kwa giliteni wosadziwika, omwe samayesa kuti ali ndi matenda a leliac komabe amamva kupweteka m'mimba atadya gluteni (,).

Chifukwa chake, anthu omwe ali ndi matenda a leliac komanso chidwi cha gluten ayenera kupewa mbewu zomwe zimakhala ndi gluteni, kuphatikiza chinangwa cha tirigu.

Ili ndi Fructans

Fructans ndi mtundu wa oligosaccharide, chakudya chomwe chimapangidwa ndi unyolo wama molekyulu a fructose okhala ndi molekyulu ya glucose kumapeto.

Mgulugufe wamtunduwu sungathe kugwiritsidwa ntchito ndipo umafoola mumatumbo anu.

Njira yothirilayi imatha kutulutsa mpweya komanso zovuta zina m'mimba monga kumeta, kupweteka m'mimba kapena kutsekula m'mimba, makamaka kwa anthu omwe ali ndi vuto lopweteka m'mimba (IBS) (35).

Tsoka ilo, mbewu zina, monga tirigu, ndizokwera kwambiri ku fructans.

Ngati mukudwala IBS kapena mukudziwa kusagwirizana kwa fructan, mungafunikire kupewa chimanga cha tirigu.

Phytic Acid

Phytic acid ndi michere yomwe imapezeka muzomera zonse, kuphatikiza tirigu wathunthu. Amakhudzidwa makamaka ndi chimanga cha tirigu (,,).

Phytic acid ikhoza kulepheretsa kuyamwa kwa mchere monga zinc, magnesium, calcium ndi iron ().

Chifukwa chake, kuyamwa kwa michereyi kumatha kuchepa ngati itadyedwa ndi chakudya chokhala ndi phytic acid ngati chimanga cha tirigu.

Ichi ndichifukwa chake asidi a phytic nthawi zina amatchedwa mankhwala osokoneza bongo.

Kwa anthu ambiri omwe amadya chakudya chamagulu, phytic acid siyowopsa kwambiri.

Komabe, ngati mumadya zakudya zamtundu wa phytic-acid ndi zakudya zambiri, mutha kukhala ndi vuto la michere yofunika iyi pakapita nthawi.

Ngati muli ndi tsankho pakati pa a gluten kapena a fructans, ndibwino kuti mupewe chimanga cha tirigu, popeza chili ndi zonse ziwiri. Tirigu chimera chimakhalanso ndi phytic acid, yomwe imatha kusokoneza kuyamwa kwa michere yambiri.

Momwe Mungadye Nthambi Y tirigu

Pali njira zambiri zowonjezeretsera tirigu pazakudya zanu.

Zikafika pazinthu zophika, mankhwala osunthikawa amatha kuwonjezeredwa kapena kusintha ena mwa ufa kuti athandize kununkhira, kapangidwe kake ndi zakudya.

Muthanso kuwaza chimanga cha tirigu pa smoothies, yogurt ndi tirigu wotentha.

Kuonjezeranso tirigu wochuluka kwambiri pazakudya zanu mwachangu kungayambitse kugaya kwam'mimba chifukwa chazida zake zambiri. Chifukwa chake, ndibwino kuyamba pang'onopang'ono, kuwonjezera zomwe mumadya pang'onopang'ono ndikulola thupi lanu kusintha.

Komanso, onetsetsani kuti mumamwa madzi ambiri mukamakweza zomwe mumadya kuti muzitha kupukusa minyewa mokwanira.

Tirigu chimanga akhoza kusakaniza mu zinthu zophikidwa kapena kuwaza pa smoothies, yogurts ndi dzinthu. Mukamawonjezera chinangwa cha tirigu, muyenera kutero pang'onopang'ono ndipo onetsetsani kuti mumamwa madzi ambiri.

Mfundo Yofunika Kwambiri

Tirigu chimanga ndi chopatsa thanzi komanso gwero labwino kwambiri la fiber.

Itha kupindulitsa kugaya chakudya komanso mtima komanso imatha kuchepetsa chiopsezo cha khansa ya m'mawere ndi m'matumbo.

Komabe, ndi yosayenera kwa anthu omwe ali ndi vuto la kusagwirizana ndi gluten kapena fructan, ndipo asidi yake ya phytic acid ikhoza kulepheretsa kuyamwa kwa mchere wina.

Kwa anthu ambiri, chimanga cha tirigu chimapereka chowonjezera chotetezeka, chosavuta komanso chopatsa thanzi kuzinthu zophika, ma smoothies ndi ma yogiti.