Mbewu Za 13 Zathanzi & Chifukwa Chomwe Muyenera Kuzidya

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Zakudya zam'madzi nthawi zambiri sizimanyalanyazidwa pakudya koma ndizomwe zimapangitsa mafuta m'thupi lanu. Komabe, chakudya choyengedwa bwino chomwe chimapezeka mu buledi woyera, makeke, maswiti, ndi chimanga cha shuga ndizoyipa pa thanzi lanu. Kudya zakudya zambirizi sizabwino kokha kulemera kwanu komanso kumatha kubweretsa chiopsezo cha matenda amtima ndi matenda ashuga. Kusinthana ndi mbewu zonse zathanzi ndi njira yabwino chifukwa zingateteze izi kuti zisachitike ^[1] .

Kodi Mbewu Zonse Ndi Chiyani?

Njere imatchedwa njere yonse ngati ili ndi magawo atatu a mbewu - chimanga, nyongolosi ndi endosperm. Mbewu zonse zidagawika m'magulu awiri - chimanga ndi zonyenga. Mbewu zimapangidwa ndi udzu monga tirigu, phala, chimanga, mpunga, manyuchi, balere, mapira ndi rye. Pseudocereal imakhala yopanda udzu monga amaranth, quinoa ndi buckwheat.

Mbewu zonse za 100% ndizofunikira kwambiri pazakudya zopatsa thanzi chifukwa zimakhala zopatsa thanzi, mosiyana ndi mbewu zoyengedwa zomwe zimachotsedwa michere ikasinthidwa.

Mbewu Zampweya Wonse Ndi Chifukwa Chomwe Muyenera Kuzidya

1. Tirigu yense

Tirigu wathunthu ndiye chinthu choyambirira chomwe chimapezeka muzinthu zophika, Zakudyazi, pasitala, bulgur ndi semolina. Kukhala tirigu wosunthika mumakhala ndi gluteni. Ngati mulibe chidwi ndi gilateni, mutha kuyipeza bwino chifukwa tirigu wathunthu amakhala ndi ma antioxidants, zakudya zamafuta, mavitamini ndi mchere. Tirigu wathunthu ndi zakudya zabwino m'malo mwa tirigu wamba. Koma onetsetsani kuti mwayang'ana chizindikirocho chomwe chimati 100% ya tirigu wathunthu pogula zinthu zonse za tirigu.

2. Uchi wonse

Oats ndi olemera mu avenanthramide, antioxidant omwe amateteza mtima ku matenda osiyanasiyana ndipo adalumikizidwa ndi chiopsezo chotsika cha khansa ya m'matumbo komanso kuthamanga kwa magazi ^[ziwiri] . Amadzaza ndi fiber, mavitamini ndi mchere. Mukamagula oats wathunthu, gulani oats odulidwa ndi chitsulo, oats wokutidwa ndi oat groats. Pewani oatmeal pompopompo popeza ali ndi madzi a chimanga a high-fructose omwe ndiabwino pa thanzi.

3. Rye lonse la tirigu

Rye lonse la tirigu amaonedwa kuti ndi chopatsa thanzi kwambiri kuposa tirigu chifukwa amakhala ndi mchere wambiri wokhala ndi chakudya chochepa ndipo samayambitsa tsabola m'magazi a shuga ^[3] . Rye ndi gwero labwino kwambiri la fiber ndi 16.7 g mu 100 g kutumikira. Kafukufuku wasonyeza kuti kudya kwa michere ya zakudya kumathandizira kuti mayakireti azisakaniza pang'ono, zomwe zimalepheretsa kuchuluka kwamagawa m'magazi ^[4] , ^[5] .

4. Mpunga wabulauni

Mpunga wa Brown umakhala ndi michere yambiri kuposa mpunga woyera chifukwa choyambayo chimakhala ndi njere zonse ndipo chomalizacho chimachotsa nyongolosi ndi chimanga. Mpunga wa Brown umakhala ndi michere yonse kuphatikiza magnesium, iron, calcium, mavitamini B ndi phosphorous. Amakhala ndi antioxidant yotchedwa lignan yomwe imachepetsa chiopsezo cha matenda amtima, kuthamanga kwa magazi, kutupa ndi cholesterol ^[6] . Mpunga wa Brown umakhalanso ndi zonunkhira zonunkhira monga basmati mpunga.

5. Balere

Balere wonse ndiwowonjezera pa chakudya chanu chopatsa thanzi chifukwa balere amakhala ndi zinthu zambiri zosungunuka komanso zosungunuka. Amapezeka m'mitundu iwiri - balere wathunthu ndi balere wofiira. Balere wonse ndi gwero labwino kwambiri la mchere ndi mavitamini monga manganese, magnesium, selenium, mkuwa, zinc, chitsulo, potaziyamu, phosphorous, mavitamini a B ndi fiber. Amanenanso za mankhwala a phytochemicals omwe amachepetsa chiwopsezo cha matenda osachiritsika, atero kafukufuku ^[7] .

6. Quinoa

Quinoa amaonedwa kuti ndi chakudya chapamwamba kwambiri chifukwa ndimapuloteni athunthu ndipo ali ndi mavitamini, michere yambiri, mafuta athanzi komanso ulusi. Njere yonseyi imadzaza ndi ma antioxidants monga kaempferol ndi quercetin omwe amatha kuchepetsa matenda monga matenda a mtima, khansa komanso kutupa kosatha ^[8] , ^[9] . Quinoa ilibe mchere, imakhala ndi kununkhira pang'ono, komanso kutchera kochenjera.

7. Buckwheat

Buckwheat ndi njere ina yabodza yomwe ili yabwino kwa anthu omwe ali ndi matenda a leliac. Yodzaza ndi michere monga manganese, mkuwa, magnesium, chitsulo, phosphorous, fiber ndi mavitamini a B. Buckwheat imakhala ndi wowuma wowuma, ulusi wazakudya womwe umadutsa m'matumbo anu kuti mudyetse mabakiteriya athanzi omwe ndi ofunikira pakugwira ntchito koyenera kwamatumbo ^[10] . Anthu omwe ali ndi chidwi ndi gluten amatha kudya buckwheat popeza alibe gluten.

8. Mpunga Wamtchire

Mpunga wamtchire mbewu ina yonse yokhala ndi chinangwa, nyongolosi ndi endosperm. Ndiwopangira mphamvu ya mapuloteni ndipo ali ndi kununkhira kokoma kwamchere komwe kumapangitsa mpunga kuthengo. Mpunga wamtchire ndi wabwino kwambiri kwa iwo omwe ali ndi matenda a leliac kapena kwa iwo omwe ali ndi vuto la gluten kapena tirigu. Mpunga wamtchire ndi gwero labwino kwambiri la fiber, manganese, magnesium, vitamini B6, zinc, ndi niacin. Kudya mpunga wamtchire tsiku lililonse kumawongolera thanzi la mtima ndikuchepetsa chiopsezo cha mtundu wachiwiri wa matenda ashuga ^{[khumi ndi chimodzi]} .

9. Chimanga

Chimanga ndi chotupitsa chotchuka chomwe anthu ambiri amakonda kudya. Chimanga chonse chosagundidwa ndi gwero labwino la magnesium, phosphorous, zinc, mkuwa, antioxidants ndi mavitamini a B. Chimanga chonse chimakulitsa zomera zabwino m'matumbo komanso chimakhala ndi ma antioxidants ambiri monga lutein ndi zeaxanthin omwe akuti amachepetsa chiopsezo cha kuchepa kwa khungu ndi khungu, malinga ndi kafukufuku ^[12] .

10. Kutchulidwa

Malembedwe amakhala ndi zinthu zofunika monga michere, mavitamini B, zinc, iron, manganese, magnesium ndi phosphorous. Komabe, njere yonseyi imakhala ndi zonunkhira monga phytic acid yomwe imachedwetsa kuyamwa kwa chitsulo ndi zinc, koma mankhwalawo amatha kuchepetsedwa ndikuthira, kuphukira kapena kuthira njere. Anthu omwe ali ndi vuto la gluten ayenera kupewa kulemba.

11. Manyuchi

Manyuchi ali ndi mawonekedwe ofatsa ndi kukoma kwa mtedza. Alibe gluteni ndipo ali ndi mafuta osakwaniritsidwa, fiber, mapuloteni ndi mchere monga potaziyamu, calcium, phosphorous ndi iron. Kuphatikiza apo, manyuchi amadziwika kuti ali ndi ma antioxidants ambiri kuposa mabulosi abulu ndi makangaza. Malinga ndi kafukufuku, manyuchi ali ndi kompositi yotchedwa 3-Deoxyanthoxyanins (3-DXA) yomwe imatha kuchepetsa chiopsezo cha khansa ya m'matumbo ^[13] .

12. Mapira athunthu

Malinga ndi bungwe la Whole Grains Council, mapira ndi njere zofunika kwambiri padziko lonse lapansi. Pali mitundu ingapo ya mapira omwe amapezeka monga kodo, foxtail, chala, proso, ngale ndi mapira ang'onoang'ono. Zonsezi zilibe gluteni ndipo zimakhala ndi zochita zambiri za antioxidant ^[14] . Mapira a Foxtail awonetsedwa kuti amachepetsa milingo ya triglyceride ndikuwonjezera cholesterol yabwino, malinga ndi kafukufuku ^{[khumi ndi zisanu]} .

13. Amaranth

Njere yonseyi imakhala ndi calcium yambiri, chitsulo, magnesium, phosphorous ndi potaziyamu ndipo ndi mbewu yokhayo yomwe imakhala ndi vitamini C wambiri, malinga ndi bungwe la Whole Grains Council. Ndi nyumba yamphamvu yomanga thupi, yomwe ili ndi zotsutsana ndi zotupa komanso zoteteza khansa, imapindulitsa thanzi lamtima, komanso gwero lolemera la ma phytosterol ^[16] , ^[17] , ^[18] .

Njira Zowonjezera Tirigu Wonse Pazakudya Zanu

• Sangalalani ndi chimanga chonse chambewu ngati oats kapena chimanga nthawi yachakudya cham'mawa.

• Sankhani mkate wambewu wokwanira mkate woyera woyera wopanga masangweji.

• Mpunga woyera wopatsa mpunga wamtchire, mpunga wofiirira kapena quinoa.

• M'malo mouma mikate yopanda buledi, mutha kugwiritsa ntchito oats kapena tirigu wopunthira tirigu wokwanira maphikidwe ozama.

• Mutha kuwonjezera mpunga wakutchire kapena balere mu supu, mphodza, ndi masaladi kuti mupeze chakudya chowonjezera.

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18. [18]Marcone, M.F, Kakuda, Y., & Yada, R. Y. (2003). Amaranth monga chakudya chopatsa thanzi cha sit-sitosterol ndi ma phytosterol ena. Zakudya zodyera anthu, 58 (3), 207-211.

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