Kodi Zipatso Zolimba Zimakhala Zathanzi? Tinapempha Nutritionist kuti apeze Scoop

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Mumaumirira kuti musunge mbewu za shuga m'mbale za ana anu ndipo m'malo mwake mungobweretsa kunyumba kadzutsa komwe kumakhala ndi mavitamini ndi mchere wambiri m'bokosi: chimanga cholimba. Koma kodi zimenezi zikutanthauza kuti ali ndi thanzi labwino? Tinayankhula ndi Dr. Felicia Stoler, DCN, katswiri wa zakudya zolembera, katswiri wa zakudya komanso masewera olimbitsa thupi, kuti adziwe zoona.

Kodi Zipatso Zolimba Ndi Chiyani?

Zakudya zonse zolimba zimakhala ndi mavitamini ndi mchere zomwe zimawonjezeredwa pamanja m'malo mongochitika mwachilengedwe. Kulimbitsa kunabwera m'zaka zapitazi monga njira yowonetsetsa kuti matenda okhudzana ndi kusowa kwa vitamini apewedwa, akutero Stoler. Kulimbitsa kunalowa muzakudya zomwe zimatengedwa ngati 'zakudya' ndipo zinali zotsika mtengo kwa anthu ambiri. Ichi ndichifukwa chake zinthu zomwe nthawi zambiri zimakhala zolimba zimaphatikizapo zinthu zofunika monga chimanga, mbewu, mkaka wa ana, mkaka ndi madzi. Mbewu zambiri zokhala ndi mipanda yolimba kwambiri zimayikidwa kale ndipo zakonzeka kusangalala ndi kuzizira, koma mutha kupezanso oatmeal yokhala ndi mipanda yolimba komanso yotentha kusitolo.

Mbewu zilizonse zomwe zakonzeka kudyedwa zomwe zimalemba mbewu zonse monga chopangira choyamba ziyeneranso kukhala zolimba pokhapokha ngati mbewuyo ili ndi 100% yambewu, malinga ndi USDA . Zakudya zonse zochokera ku tirigu [ku U.S.] zimakhala ndi mavitamini a B, folic acid ndi zina, akutero Stoler. Choncho, ngakhale kuti mkaka ndi madzi zimakhala zolimba kwambiri ndi kashiamu ndi vitamini D ku U.S. (hooray ya mafupa amphamvu ndi mano), chimanga cholimba chimakhala ndi mavitamini ndi minerals owonjezera.

Kusiyanaku kungakhale kwakukulu. Mwachitsanzo, kapu ya phala yopangidwa ndi tirigu wokhazikika imakumana ndi pafupifupi 10 peresenti ya chitsulo chanu chatsiku ndi tsiku. Kuchuluka komweko kwa phala lopangidwa ndi zolimba tirigu akhoza kuphimba mosavuta 100 peresenti muzakudya zanu zachitsulo tsiku lililonse, zokhala ndi 40 mg pa kapu imodzi. Nazi zina zolimbitsa thupi, komanso chifukwa chake ndi zabwino kwa inu:

Mavitamini a B:Izi zikuphatikizapo thiamine, riboflavin ndi niacin (mavitamini B1, B2 ndi B3), kuphatikizapo mavitamini B6 ndi B12. Cholinga chawo chachikulu ndi onjezerani mphamvu , koma amathandizanso dongosolo lamanjenje, magazi ndi khungu. Kupatsidwa folic acid:Dziko la United States lili m’gulu la mayiko ochepa amene amafuna ufa wa tirigu, womwe ndi chinthu chodziwika bwino mumbewu zoziziritsa kukhosi, kuti ukhale wolimba ndi folic acid, womwe ndi mtundu wa folate. Omwe amadziwikanso kuti vitamini B9, kupatsidwa folic acid amagwiritsidwa ntchito pangani ma cell atsopano m'thupi. Ndizothandiza makamaka kwa amayi apakati chifukwa zimalepheretsa kubadwa, zomwe ndi neural tube defects monga spina bifida kapena anencephaly, malinga ndi CDC . Iron:Moni, chakudya cha ubongo. Chitsulo chimagwira ntchito modabwitsa chitukuko cha chidziwitso , komanso amaletsa kuchepa kwa magazi m'thupi , zimawonjezera chitetezo cha mthupi ndipo zimathandizira ku thanzi lamagazi. Kashiamu:KWA kuphunzira asayansi a pa ARS Children’s Nutrition Research Center anapeza kuti ana amene amathira mbale ya phala ya calcium m’mawa amapeza kashiamu wovomerezeka watsiku ndi tsiku mosavuta, komanso osachepetsa kuyamwa kwawo kwa iron. Kuphatikiza pa kukhala wofunikira kuti mano ndi mafupa athanzi, kumwa kwambiri kashiamu muubwana kungalepheretse kudwala matenda osteoporosis m'tsogolo. Zinc:Kuchira kwa bala, thanzi la chitetezo chamthupi, kagayidwe kachakudya kagayidwe kachakudya: michere iyi imachita zonse. Ndiwonso mankhwala otchuka azizindikiro zozizira, akutero Mayo Clinic . Vitamini A:Kupeza vitamini A wanu watsiku ndi tsiku ndikwabwino kwa thanzi la maso, kukula kwa maselo, mphamvu ya chitetezo chamthupi ndi magwiridwe antchito amthupi, makamaka mtima, mapapo ndi impso, malinga ndi National Institutes of Health . Vitamini C:Amatchedwanso ascorbic acid, vitamini C nthawi zambiri amadalira ngati mankhwala ozizira (ngakhale sizingakupindulitseni kuti muyambe kumwa mutangodwala kale). Muzakudya zolimbitsa thupi, vitamini C ndi antioxidant yomwe imathandiza kupanga mitsempha yamagazi, cartilage, minofu ndi collagen. Mayo Clinic . Zimatetezanso thupi lanu ku ma free radicals, omwe ali ndi dzanja ku khansa ndi matenda a mtima. Vitamini C amathandizanso kuti thupi lisunge ayironi. Vitamini D:Mfundo imeneyi ndi yofunika kugawanika kwa maselo abwinobwino , koma mwina ndiwotchuka kwambiri potsatsa kuyamwa kwa calcium . (Izi zikufotokozera chifukwa chake zimawonjezedwa pafupifupi mkaka uliwonse ku U.S.) Pantothenic acid:Monga mavitamini ena onse a B, vitamini B5 amasintha ma carbs kukhala shuga, omwe thupi limasandulika kukhala mphamvu (kutanthauza mbale ya phala yolimba yokhala ndi zinthu izi ndi yabwino kwa ana ogona m'mawa). Ndizofunikiranso kukula kwa maselo ofiira a magazi ndi mahomoni ena ndi glands, akuti Chipatala cha Mount Sinai . Magnesium:Ma enzymes a 300+ m'matupi athu omwe amakhudzidwa ndi magnesium amachita chilichonse kuyambira pakuwongolera shuga wamagazi ndi kuthamanga kwa magazi kuti akhale ndi thanzi labwino la minofu ndi mitsempha, akutero. Yunivesite ya Harvard T.H. Chan School of Public Health . Magnesium imathandizanso kuti minofu yathu igwire ndipo mitima yathu imagunda pang'onopang'ono.

Kodi Msuzi Wolimbitsa Thupi Ndi Wathanzi?

Mbewu zolimba zimatha kukhala gawo lazakudya zabwino, akutero Stoler. Ngati simumamwa ma multivitamin tsiku lililonse kapena kudya zakudya zopatsa thanzi, chimanga cholimba ndi njira yosavuta yopezera mavitamini ndi minerals omwe amalimbikitsidwa tsiku lililonse. Zitha kukhala zothandiza makamaka kwa amayi apakati, ana komanso osadya masamba. Pafupifupi chimanga chonse chimakhala cholimba, choncho funso la 'wathanzi' limakhala losankha. Kodi mumayang'ana chiyani pa lebulo lazakudya? Kwa ine, ndimayang'ana ma calories ndi fiber.

Choncho, zimatengera phala. Ena alibe chakudya chenicheni kapena ali ndi tani ya shuga kapena mafuta (tikuyang'ana pa inu, wokondedwa Cap'n Crunch). Mbewu zolimbitsa thupi kwambiri ndizomwe zimapangidwa kuchokera kumbewu zonse zomwe zimakhalanso ndi fiber komanso mapuloteni ambiri. Zakudya zambiri zamafuta ndi/kapena zomanga thupi pa kadzutsa = kumva kukhuta mpaka nkhomaliro. Kodi muyenera kukhala ndi fiber yochuluka bwanji? Ndikupangira kukhala ndi phala lokhala ndi 4 mpaka 5 magalamu a fiber potumikira, akutero Stoler.

Zomwe Zingatheke Pazipatso Zolimba

Ngakhale pali zopindulitsa pakudya mbewu zolimbitsa thupi, ndizo mwaukadaulo zotheka kudya mavitamini ndi mchere wambiri. Koma malinga ndi chipatala cha Cleveland, sichinthu chotsindika. Kukhumudwa m'mimba ndi zotsatira zanthawi yochepa chabe za kudya mavitamini ndi mchere wambiri; kwa nthawi yayitali, zotsatira za kumwa mopitirira muyeso (zomwe ndizo vitamini A, niacin ndi zinki) zimaphatikizapo kuwonongeka kwa chiwindi ndi chigoba komanso kuchepa kwa chitetezo cha mthupi. Ngati mukuda nkhawa, ganizirani za zakudya zanu. Ngati zili bwino mokwanira, mutha kudumpha zowonjezera zanu kapena ma multivitamini palimodzi ndikuchepetsa chiwopsezo chanu chochulukitsa ndi phala lolimba.

Koma ngati mumapewa phala chifukwa cha ma carbs, mungafune kuganiziranso. Anthu ambiri amapachikidwa pa carbs kapena shuga wowonjezera, akutero Stoler. Mbewu zimachokera kumbewu, zomwe zikutanthauza kuti adzakhala ndi ma carbs, omwe amafanana ndi magalamu a carbs ndi shuga pa chizindikirocho. Chifukwa chake, musadzipangire mtedza kuzembetsa ma carbs kapena shuga pankhani ya chimanga cholimba (pokhapokha mutakhala pa keto kapena zakudya zina zotsika kwambiri); ingoyesani kupeza phala lamafuta ambiri okhala ndi shuga wocheperako kwenikweni sangalalani kudya. (BTW, ndi American Heart Association amalimbikitsa kuti amayi achepetse kudya kwa shuga tsiku lililonse mpaka ma teaspoon asanu ndi limodzi ndipo amuna achepetse ma teaspoons asanu ndi anayi patsiku, kapena pafupifupi magalamu 25 ndi 36 motsatira… zomwe sizili zambiri mukaganizira kuti chitini cha soda chili ndi zisanu ndi zitatu.) sangakupheni (kapena, ahem, ife) kuti nthawi zina tiziyezera phala molingana ndi kukula kwake komwe akulangizidwa m'malo modzaza mbaleyo pamwamba.

Kugula Cereal Yathanzi? Timakonda Izi

Mwachilungamo, pakati pa Kellogg's, Post ndi General Mills, onse amapanga ena omwe angawoneke athanzi kuposa ena, akutero Stoler. Mwanjira ina, muli ndi zosankha zambiri ku golosale ndipo simudzasowa kufufuza movutikira kuti mupeze. Mukungofunika kudziwa komwe mungayang'ane ndi zomwe muyenera kuyang'ana (mwachitsanzo, fiber yambiri, shuga wochepa). Malangizo a Pro: Yang'anani pamene mukugula. Ndikupangira kuyang'ana mashelufu awiri apamwamba mu supermarket. Ndiko kumene mbewu zathanzi zimakhala pa alumali.

Nazi zina 12 zathanzi zomwe mungawonjezere pamndandanda wanu wogula:

• Cracklin 'Oat Bran (Ndiko kupita kwa Stoler.)
• Mbewu Zonse
• Kashi GO Lean Original
• Nature's Path Flax Plus Multibran Flakes
• Special K Original
• Post Great Grains Crunchy Pecan
• Chakudya Cha Moyo Wanu Ezekieli 4:9 Unaphuka Zipatso Zonse
• Love Grown Original Power O's
• Fiber One Honey Clusters
• Magic Spoon Cereal
• Ndi Elizabeth Granola (Mkonzi wamkulu Dara Katz amakonda izi keto, wopanda gluten )
• Poop Ngati Champion Ultra Fiber Cereal (Psst, Bobbi Brown amadya chakudya cham'mawa.)

ZOKHUDZANI: Spoon Yamatsenga-Keto-Friendly, Low-Carb, Mbewu Zopanda Gluten Zomwe Zikupitiriza Kugulitsidwa-Zangowonjezedwa Zatsopano Zatsopano 2

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Nditumizireni Imelo Onetsani Patsamba