I-13 yeenkozo ezisempilweni kunye nesizathu sokuba ufanele uzitye

Amagama Aphezulu Ebantwaneni

Umgangatho:

Umhla Wokuzalwa:

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IiCarbohydrate zihlala zingahoywa ekutyeni kodwa eneneni ingumthombo wamafutha emzimbeni wakho. Nangona kunjalo, ii-carbohydrate ezisulungekileyo ezifumaneka kwisonka esimhlophe, iicookies, iilekese, kunye nee-cereal ezineswekile ziyingozi kwimpilo yakho. Ukutya okuninzi koku kutya akukubi nje kubunzima bakho kodwa kunokubangela umngcipheko wezifo zentliziyo kunye neswekile. Ukutshintshela kwi-grains epheleleyo enempilo yinto efanelekileyo njengoko iya kuthintela le meko yezempilo ukuba ingenzeki kwasekuqaleni ^[1] .

Ziintoni iinkozo ezipheleleyo?

Ukhozo lubizwa ngokuba yingqolowa ipheleleyo ukuba inamalungu amathathu embewu - ingqolowa, intsholongwane kunye ne-endosperm. Iinkozo zizonke zahlulwe zangamacandelo amabini - ukutya okuziinkozo kunye nembumbulu. Ukutya okuziinkozo kubandakanya ingca yesiriyeli efana nengqolowa, ihabile, umbona, irayisi, amazimba, irhasi, amazimba kunye nerye. I-Pseudocereal inezinto ezingenangca ezinje nge-amaranth, quinoa kunye ne-buckwheat.

Iipesenti ezili-100 ezipheleleyo ziinxalenye eziphambili zokutya okunesondlo njengoko zinesondlo kakhulu, ngokungafaniyo neenkozo ezisulungekisiweyo ezisuswe kwizakha mzimba xa sele zilungisiwe.

Iinkozo ezisempilweni kwaye kutheni kufuneka uzitye

1. Ingqolowa iphelele

Ingqolowa iphela sisithako esiphambili esifumaneka kwiimveliso ezibhakiweyo, ii-noodles, ipasta, ibulgur kunye nesemolina. Ukuba kukutya okuziinkozo okuguquguqukayo kuphezulu kwi-gluten. Ukuba awunayo i-gluten ethe-ethe, ungayenza eyona ngqolowa iphelele kwii-antioxidants, ifayibha yokutya, iivithamini kunye neeminerals. Ingqolowa iphela sisondlo esingcono kunengqolowa eqhelekileyo. Kodwa qiniseka ukujonga ileyibhile ethi iipesenti ezili-100 zengqolowa xa uthengela iimveliso zengqolowa.

2. Ihabile iyonke

Oats zizityebi kwi-avenanthramide, i-antioxidant ekhusela intliziyo kwizifo ezahlukileyo kwaye inxulunyaniswe nomngcipheko othotyiweyo womhlaza wekolon kunye noxinzelelo lwegazi oluphantsi ^[Mbini] . Ikwalayishwe nefayibha, iivithamini kunye neeminerals. Xa uthenga i-oats epheleleyo, thenga i-oats esikwe ngentsimbi, ii-oats ezisongiweyo kunye ne-oat groats. Gwema i-oatmeal yangoko nangoko inesiraphu yengqolowa ene-fructose engalunganga empilweni.

3. Rye yengqolowa iphelele

Irayisi epheleleyo yengqolowa ithathwa njengesondlo ngakumbi kunengqolowa kuba inezimbiwa ezininzi ezinee-carbohydrate ezimbalwa kwaye ayibangeli spike kumanqanaba eswekile yegazi ^[3] . Irayi ngumthombo obalaseleyo wefayibha ene-16.7 g kwi-100 g yokukhonza. Izifundo zibonise ukuba ukutya ifayibha yokutya kunceda ekufunxeni kancinci kwee-carbohydrate, ezithintela amanqanaba eswekile egazini ukuba anyuke ngokukhawuleza ^[4] , ^[5] .

4. Irayisi emdaka

Irayisi emdaka inezakha mzimba ezininzi kunerayisi emhlophe kuba eyokuqala iqulethe ingqolowa iphela kwaye eyokugqibela inentsholongwane kunye ne-bran esuswe. Irayisi emdaka iqulethe zonke izondlo kubandakanya i-magnesium, i-iron, i-calcium, iivithamini B kunye ne-phosphorus. Iqukethe i-antioxidant ebizwa ngokuba yi-lignan eyehlisa umngcipheko wesifo sentliziyo, uxinzelelo lwegazi, ukudumba kunye ne-cholesterol ^[6] . Irayisi emdaka ineentlobo ezinombala omdaka njenge-basmati rice.

5. Irhasi

I-hareyi yonke yongezwa kakhulu ekudleni kwakho okunempilo kuba ibhali iqulethe ininzi ye-fiber e-soluble ne-insoluble. Iyafumaneka ngeendlela ezimbini - iyonke irhasi kunye neparele ebhaliweyo. Iyonke irhasi ngumthombo olunge kakhulu wezimbiwa kunye neevithamini ezinje nge manganese, magnesium, selenium, copper, zinc, iron, potassium, phosphorus, B vitamin kunye nefiber. Ikwaqhayisa ngamachiza e-phytochemicals anciphisa umngcipheko wezifo ezingapheliyo, utshilo isifundo ^[7] .

6. IQhinoa

Iquinoa ithathwa njengokutya okuphezulu kuba ingumthombo opheleleyo weprotheni kwaye ityebile kwiivithamini, iiminerali, amafutha asempilweni kunye nefayibha. Le ngqolowa ipakishwe ngama-antioxidants afana nekaempferol kunye nequercetin enesakhono sokunciphisa izifo ezinganyangekiyo ezinjengesifo sentliziyo, umhlaza kunye nokudumba okungapheliyo. ^[8] , ^[9] . Iquinoa ayinayo i-gluten, ine-flavour epholileyo kunye nokuhlafuna okungacacanga.

7. I-Buckwheat

I-Buckwheat yenye yeenkozo zobuxoki ezilungele abantu abanesifo se-celiac. Igcwele ngezakha mzimba ezifana ne manganese, ithusi, imagniziyam, isinyithi, ifosforasi, ifayibha kunye neevithamini B. I-Buckwheat iphezulu kwisitatshi esinganyangekiyo, ifayibha yokutya edlulela kwikholoni yakho ukondla i-gut gut enempilo ebalulekileyo ekusebenzeni kakuhle kwendlela yokugaya ukutya ^[10] . Abo banolwazelelelo ngegluten banokutya ibuckwheat njengoko isimahla.

8. Irayisi yasendle

Irayisi yasendle Olunye uhlobo lokutya okuziinkozo olunebumba, intsholongwane kunye ne-endosperm. Igunya lamandla leprotheni kwaye inevumba elimnandi le-nutty elenza irayisi yasendle ibe nexabiso. Irayisi yasendle ilunge kakhulu kwabo banesifo se-celiac okanye kwabo bane-gluten okanye ingqolowa. Irayisi yasendle ngowona mthombo ubalaseleyo we-fiber, i-manganese, i-magnesium, i-vitamin B6, i-zinc kunye ne-niacin. Ukutya irayisi yasendle yonke imihla kuya kuyiphucula impilo yentliziyo kunye nokunciphisa umngcipheko wohlobo lweswekile yesi-2 ^{[Shumi elinanye]} .

9. Umbona

Umbona yindawo etyiwayo yokutya okuziinkozo abantu abaninzi abakonwabelayo ukutya. Umbona uphelele, awusetyenziswanga ngumthombo olungileyo wemagniziyam, ifosforasi, zinc, ithusi, iiantioxidants kunye neevithamini ze-B. Umbona opheleleyo unyusa intyatyambo esempilweni kwaye uphezulu kwii-antioxidants ezinje nge-lutein kunye ne-zeaxanthin ekuthiwa ukunciphisa umngcipheko wokwehla kwe-macular kunye ne-cataract, ngokutsho ^[12] .

10. Upelwe

Ipelwe inezakha mzimba ezibalulekileyo ezifana nefayibha, iivithamini B, zinc, isinyithi, imanganizi, imagniziyam kunye nephosphorus. Nangona kunjalo, le ngqolowa iqulethe izinto ezingafunekiyo ezifana ne-phytic acid ecothisa ukufunxwa kwentsimbi kunye ne-zinc, kodwa i-antinutrients inokuncitshiswa ngokubila, ukuhluma okanye ukufunxa iinkozo. Abantu abanobuntununtunu kufuneka baphephe ukuba nesipelingi.

11. Amazimba

Amazimba anokuthamba okungacacanga kunye nencasa ye nutty. Ayinagluten kwaye inamafutha angafakwanga, ifayibha, iiprotein kunye neeminerali ezinjenge potassium, calcium, phosphorus kunye nentsimbi. Ukongeza, amazimba ayaziwa ngokuba nee-antioxidants ezininzi kuneeblueberries kunye neerharnati. Ngokophononongo, amazimba aqukethe ikhompawundi ebizwa ngokuba yi-3-Deoxyanthoxyanins (3-DXA) enamandla amakhulu okunciphisa umngcipheko womhlaza wekolon ^[13] .

12. Imizimba iphela

Ngokwe-Whole Grains Council, i-millet yeyona nto ibalulekileyo ehlabathini. Kukho iintlobo ngeentlobo zamazimba ezifumaneka njenge kodo, foxtail, umnwe, iproso, iperile kunye neembumba ezincinci. Zonke ezi zikhululekile kwi-gluten kwaye ziphezulu kwimisebenzi yokulwa ne-antioxidant ^[14] . I-Foxtail millet ibonakalisiwe ukunciphisa amanqanaba e-triglyceride kunye nokwandisa i-cholesterol elungileyo, ngokophando ^{[Shumi elinantlanu]} .

13. Isiqinisekiso

Le ngqolowa iphezulu kwi-calcium, i-iron, i-magnesium, i-phosphorus kunye ne-potassium kwaye yiyo kuphela ingqolowa enesixa esikhulu se-vitamin C, ngokwe-Whole Grains Council. Ligunya lamandla leprotein, eliqukethe iipropathi zokuthintela ukudumba kunye nomhlaza, izibonelelo zempilo yentliziyo, kunye nomthombo otyebileyo wee-phytosterol ^[16] , ^[17] , ^[18] .

Iindlela zokongeza iinkozo ezipheleleyo kukutya kwakho

• Yonwabela ukutya okuziinkozo okuziinkozo okunje nge-oats okanye i-bran flakes ngexesha lesidlo sakusasa

• Khetha isonka esipheleleyo sesonka phezu kwesonka esimhlophe esicocekileyo sokwenza iisandwich.

• Faka irayisi emhlophe yerayisi yasendle, irayisi emdaka okanye iquinoa.

• Endaweni yesonka esomileyo, ungasebenzisa ii-oats ezisongiweyo okanye ingqolowa eguqulweyo yengqolowa egcweleyo yokupheka okunzulu.

• Ungongeza irayisi yasendle okanye irhasi kwisuphu, isityu, kunye nesaladi ukufumana idosi eyongezelelweyo yesondlo.

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