Kodi Tirigu Akunenepa?

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Ndakhala ndikufunsidwa funso ili posachedwa, makamaka kuchokera kwa anthu omwe awona mnzanga, wogwira nawo ntchito kapena wotchuka akuchepa mwadzidzidzi atachotsa tirigu. Mfundo yofunika ndi iyi: ndizovuta, koma kumvetsetsa kusiyanasiyana kungakuthandizeni kusankha ngati kuchotsa tirigu ndibwino, ndipo chifukwa chake mutha kuwona, kapena mwina, kuwona zotsatira zakuchepa. Nazi zinthu zinayi zoyenera kudziwa:

Zakudya zopanda tirigu sizofanana ndi zopanda thanzi

Zotsirizirazi zaphulika pakutchuka, makamaka chifukwa matenda a Celiac ndi kusalolera kwa gluten akuwoneka kuti akuchulukirachulukira. Gluten ndi mtundu wa mapuloteni omwe amapezeka mwachilengedwe mu tirigu ndi mbewu zina, kuphatikizapo rye ndi balere. Mwa anthu omwe ali ndi matenda a Celiac ngakhale giluteni wocheperako amayambitsa chitetezo chamthupi kuti chiwononge kapena kuwononga villi, zotumphukira ngati zala zomwe zimayambira matumbo ang'onoang'ono. Villi yathanzi imatenga michere kudzera m'matumbo am'mimba kulowa m'magazi, kotero ikawonongeka, kuperewera kwa zakudya m'thupi kumachitika, ndi zizindikiro monga kupweteka m'mimba, kutupa, ndi kuwonda. Mwa anthu omwe amayesa kuti alibe matenda a Celiac koma osagwiritsa ntchito gluteni akudya mapuloteniwa amatha kuyambitsa zovuta zina, monga kumva ngati chimfine, kutsekula m'mimba, gasi, asidi Reflux, kutopa ndi kuwonda.

Anthu omwe ali ndi matenda a Celiac kapena kusagwirizana kwa gluteni amachotsa gilateni pazakudya zawo ena amatha kuonda ndipo ena atha kunenepa. Kuonda nthawi zambiri kumabwera chifukwa chochotsa tirigu woyengedwa bwino, monga bagels, pasitala ndi zinthu zowotcha, makamaka ngati asinthidwa ndi masamba ambiri komanso tirigu wopanda gluteni wopanda thanzi monga quinoa ndi mpunga wakuthengo. Koma kunenepa kumathanso kuchitika anthu akamadzaza zakudya zopangidwa ndi ma carb ambiri monga ma crackers, tchipisi ndi maswiti zopangidwa ndi mbewu zopanda gilateni. Mwa kuyankhula kwina, zakudya zopanda thanzi za gluten sizimatsimikizira kuchepa kwa thupi - ubwino wonse ndi zakudya zanu ndizofunikira.

Anthu ambiri aku America akudya tirigu wonenepa kwambiri

Kupatula gluteni anthu ena amakhulupirira kuti tirigu weniweniyo ndi wonenepa. Komabe, ziwerengero zaposachedwa zikuwonetsa kuti anthu opitilira 90% aku America sakwanitsa kuchuluka kwa tirigu wokwanira tsiku lililonse, ndipo mapira omwe tidakonza akula zaka makumi atatu zapitazi. Izi zikutanthauza kuti anthu ambiri aku America akudya tirigu woyengedwa bwino, zomwe zimapangitsa kuti thupi likhale losiyana kwambiri ndi organic 100% tirigu wathunthu (mbewu za organic sizingasinthidwe).

Sikuti tirigu aliyense amapangidwa mofanana

Njere zonse, monga tirigu wathunthu, mumakhala chimanga chonse, chomwe chili ndi magawo atatu osiyana - chimanga (khungu lakunja), nyongolosi (gawo lamkati lomwe limaphukira chomera chatsopano), ndi endosperm (chakudya cha majeremusi) . Mbewu zoyengedwa, komano (monga ufa woyera), zasinthidwa, zomwe zimachotsa chimanga ndi nyongolosi. Kukonzekera uku kumapangitsa kuti mbewu zizikhala bwino, komanso kumatalikitsa moyo wa alumali, koma kumachotsanso fiber, michere yambiri, ndikupangitsa kuti ikhale yolimba.

Kudya tirigu wambiri, kuphatikizapo tirigu, kwachititsa kuti matenda a mtima achepe, matenda a shuga a mtundu 2, khansa zina, ngakhalenso kunenepa kwambiri. Izi mwina ndichifukwa choti njerwa ndi majeremusi zimapangitsa kuti chimbudzi chisagayike pang'onopang'ono, motero m'malo mothamangira m'magazi nthawi imodzi, ma cell amatenga mafuta ochulukirapo kwa nthawi yayitali. Kutumiza kotereku komwe kumatulutsa nthawi bwino kumawongolera shuga wamagazi ndi milingo ya insulini, ndipo kumatanthauza kuti ma carbohydrate amatha kuwotchedwa, m'malo mongoyimitsidwa m'maselo amafuta.

Zipangizo zomwe zimapezeka mu tirigu wambewu zimakhudzanso momwe thupi lanu limachitikira. CHIKWANGWANI chikudzaza, chifukwa chake mutha kumverera mwachangu kwambiri motero kudya pang'ono. Kuphatikiza apo, kafukufuku wasonyeza kuti pa gramu iliyonse ya fiber yomwe timadya, timachotsa pafupifupi ma calories asanu ndi awiri. Ndipo kafukufuku wina ku ma dieters aku Brazil adapeza kuti patadutsa miyezi 6, gramu yowonjezerapo ya fiber imapangitsa kuti achuluke.

Kufananiza uku kukuwonetsa kusiyana kwake:

1 chikho chophika, 100% yonse ya tirigu organic pasta imapereka 37 magalamu a carb, 6 ngati fiber.

vs.

1 chikho chophika tirigu woyengedwa bwino ali ndi magalamu 43 carb, 2.5 ngati fiber.

Malamulo abwino

Chifukwa chake zomwe zonsezi zimagwera ndikuti ngati simukufuna kudya tirigu kapena simungadye chifukwa cha gluteni zomwe zili bwino, koma tirigu samanenepa mwachibadwa. Kaya mumadya tirigu kapena osati chinsinsi chenicheni chokhala ndi thanzi labwino komanso kuwongolera kunjenjemera kwa tirigu woyengedwa, kusinthidwa ndi kumamatira ndi magawo okwanira 100% yambewu zonse.

Kodi mwamvapo chiyani za tirigu, gluteni ndi kuwonda? Chonde gawanani malingaliro ndi mafunso anu apa kapena patele pa @cynthiasass ndi @Shape_Magazine.

Cynthia Sass ndi katswiri wazakudya wolembetsedwa yemwe ali ndi digiri ya master mu sayansi yazakudya komanso thanzi la anthu. Amawonedwa pafupipafupi pa TV yadziko lonse, ndi mkonzi wothandizira wa SHAPE komanso mlangizi wazakudya ku New York Rangers ndi Tampa Bay Rays. Kugulitsa kwake kwaposachedwa kwambiri ku New York Times ndi S.A.S.S! Wekha Slim: Gonjetsani Zolakalaka, Donthotsani Mapaundi ndi Kutaya mainchesi.

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