Kudyedwa pachitsononkho kapena kuzimitsidwa, kudyedwa pazakudya kapena kudyedwa ngati madzi, chimanga chili paliponse - mozama. Malinga ndi U.S. Grains Council , mu 2016 ndi 2017, dziko la United States linakula ndalama za chimanga zoposa 14.6 biliyoni. Izi ndi pafupifupi matani 385 miliyoni. Kwa aliyense amene sadziwa zaulimi (wolakwa), zimamasulira ... zambiri.
Koma monga momwe zilili ponseponse, chimanga nthawi zina chimafika poipa chifukwa chokhala wopanda thanzi, momwe masamba amayendera. Ichi ndichifukwa chake tidayamba kufufuza ngati kuseweretsa khutu pano kapena ayi ndipo kumawononga thanzi lathu. Werengani kuti mudziwe ngati masowa akuwononga kwambiri kuposa zabwino.
Kodi Ziwerengero Zazakudya za Chimanga Ndi Chiyani?
Izi ndi zomwe mungayembekezere kuzipeza m'ngala imodzi ya chimanga chapakati:
- 88 kcal
- 4 g mafuta onse
- 15 mg sodium
- 275 mg potaziyamu
- 19 g chakudya
- 2 g chakudya chamafuta
- 4g shuga
- 3 g mapuloteni
Kodi Ubwino wa Chimanga Wathanzi Ndi Chiyani?
1. Ndi Gwero Labwino la Mavitamini ndi Maminolo
Makamaka, vitamini C, B mavitamini ndi magnesium. Vitamini C ndi wofunikira pakukonza ma cell, kulimbikitsa chitetezo chamthupi komanso kukhala ndi zinthu zoletsa kukalamba, pomwe ma vitamini B ndi ofunikira pakupanga mphamvu. Magnesium ndi yofunika kuti mitsempha conduction ndi kukangana minofu.
2. Imathandiza Kugaya chakudya
Ulusi wosasungunuka m'chimanga umadyetsa mabakiteriya abwino m'matumbo anu, omwe amathandizira kugaya chakudya ndikukuthandizani kuti mukhale wokhazikika. Koma kuletsa kudzimbidwa sikungopindulitsa kokha kwa fiber muzakudya. Kuphatikiza pakudzitchinjiriza ku zovuta zam'matumbo, kuchuluka kwamafuta am'zakudya kumalumikizidwa ndi chiwopsezo chochepa cha matenda angapo, kuphatikiza matenda amtima ndi khansa zina, phunziro ili kuchokera ku dipatimenti ya Kansas State University of Human Nutrition. Mosiyana ndi mbewu zina zambiri, chimanga ndi chakudya chachilengedwe chopanda gluteni, zomwe zimapangitsa kukhala njira yabwino kwa anthu omwe amapewa gluten koma amafuna kudya mbewu.
3. Ikhoza Kupititsa patsogolo Thanzi la Maso
Chimanga chilinso ndi carotenoids zeaxanthin ndi lutein, zomwe zatsimikiziridwa kuti zimalimbikitsa thanzi la macular. Malinga ndi phunziro lofalitsidwa mu Zopatsa thanzi , lutein ndi zeaxanthin amatha kuteteza ndi kuchepetsa ng'ala ndi kuwonongeka kwa macular chifukwa cha ukalamba. Vitamini C ingathandizenso kuchepetsa chiopsezo chotenga ng'ala, akutero Bungwe la American Optometric Association (AOA) . Zakudya zina zomwe zili ndi carotenoids zambiri ndi kaloti, masamba obiriwira ndi mbatata.
Kodi Chimanga Chimaganiziridwa Zotani?
1. Ikhoza Kuwotcha Shuga wa Magazi
Chimanga ndi zakudya zina zowuma zimakhala ndi glycemic yotsika kwambiri, zomwe zimatha kutulutsa shuga m'magazi zitadyedwa. Izi zitha kukupangitsani kufuna kudya kwambiri. Chifukwa cha kuchuluka kwa wowuma, anthu odwala matenda ashuga ayenera kuchepetsa kudya chimanga, chifukwa maphunziro-monga Ic lofalitsidwa mu American Journal of Clinical Nutrition -awonetsa kuti zakudya zochepa za carb ndizothandiza kwambiri pakuwongolera matenda a shuga.
2. Zingathandizire Kuwonda
Mu a 2015 maphunziro ku Harvard's T.H. Chan, ofufuza adapeza kuti kudya zipatso ndi ndiwo zamasamba zambiri kumatha kulimbikitsa kuchepa thupi. Komabe, ochita nawo kafukufuku omwe amadya masamba okhuthala (monga chimanga, mbatata ndi nandolo) amakonda kunenepa, pomwe omwe amadya ndiwo zamasamba ndi zipatso zopanda udzu - monga nyemba, masamba obiriwira, maapulo, kapena mapeyala, kuchuluka kwa fiber ndi kuchepa kwa ma carbohydrates - kuchepa thupi. Chifukwa chiyani? Poyerekeza ndi masamba owuma, zakudya zopanda mafutawa zimakhala ndi glycemic yotsika, zomwe zimatulutsa shuga wocheperako komanso wocheperako zikatha, zomwe zingachepetse njala.
Nanga Bwanji Chimanga Syrup?
Mbiri yoipa ya chimanga imachokera ku ubale wake ndi madzi a chimanga, madzi a chakudya opangidwa kuchokera ku wowuma wa chimanga omwe amagwiritsidwa ntchito kuti achepetse mawonekedwe, kuwonjezera voliyumu, kuteteza crystallization ya shuga ndi kuonjezera kukoma. Ndikofunika kukumbukira kuti madzi a chimanga nthawi zonse sali ofanana ndi madzi otchedwa high fructose corn syrup (HFCS). Onsewa amapangidwa kuchokera ku wowuma wa chimanga, koma shuga wanthawi zonse wa chimanga ndi 100 peresenti ya shuga, pomwe mashuga ena mu HFCS amasinthidwa kuchoka ku shuga kupita ku fructose wowopsa kwambiri. A Maphunziro a UCLA anapeza kuti maiko omwe amasakaniza madzi a chimanga a fructose muzakudya zokonzedwanso ndi zakumwa zoziziritsa kukhosi ali ndi chiwerengero chachikulu cha matenda a shuga kusiyana ndi mayiko omwe sagwiritsa ntchito zotsekemera.
Madzi a chimanga-okwera fructose kapena ayi-ayenera kuchitidwa ngati shuga wina woyengedwa. Pang'ono pang'ono kamodzi pakanthawi mwina sizingakupheni, koma ziyenera kudyedwa mocheperako. Komabe, zimadziwika kuti shuga wambiri wowonjezera wamitundu yonse-osati madzi a chimanga a fructose-akhoza kuthandizira zopatsa mphamvu zosafunika zomwe zimagwirizanitsidwa ndi mavuto a thanzi, monga kulemera kwa thupi, mtundu wa shuga wa 2, metabolic syndrome ndi triglyceride yapamwamba, akuti Katherine Zeratsky, R.D., L.D. Zonsezi zimakulitsa chiopsezo chanu cha matenda a mtima.
Ndipo GMO motsutsana ndi Non-GMO?
Malinga ndi Center for Food Safety , mpaka 92 peresenti ya chimanga cha ku U.S. chimapangidwa ndi chibadwa (GE). Chifukwa chiyani? Pa FDA , 'Opanga ma genetic engineering zomera pazifukwa zambiri zomwe zimagwiritsa ntchito kuswana kwachikhalidwe. Angafune kupanga zomera zokhala ndi kakomedwe kabwino, zokolola zambiri (zokolola), zosagonjetsedwa ndi kuwonongeka kwa tizilombo, ndi chitetezo cham'mera ku matenda.' Koma kodi izi zimapangitsa kuti ikhale yopanda thanzi? Malinga ndi kusanthula kwa meta kwa zaka 21 zazomwe zatulutsidwa m'magazini Malipoti a Sayansi , chimanga cha GE ndi chotetezeka kwambiri kuposa chimanga chomwe sichikhala cha GE, chifukwa chimakhala ndi ma mycotoxins otsika omwe amapezeka mwachilengedwe, omwe ndi oopsa kwambiri komanso amatha kuyambitsa khansa.
Kodi Pansi Pansi Ndi Chiyani?
Monga zakudya zambiri, chimanga chikhoza kukhala chabwino kwa inu, malinga ngati mukudya pang'onopang'ono-komanso mu mawonekedwe ake ochepa kwambiri (werengani: osati madzi a chimanga). Chimanga ndi gwero labwino la fiber ndi ma antioxidants omwe amalimbikitsa thanzi la maso. Kugwiritsidwa ntchito mopitirira muyeso, kumatha kuwonjezera shuga m'magazi ndikuwonjezera kunenepa, koma kudyedwa moyenerera, ndikowonjezera komanso kotsika mtengo pazakudya zopatsa thanzi, zopatsa thanzi.
ZOKHUDZANA : Zinthu 10 Zomwe Mkazi Aliyense Ayenera Kudya Kwambiri
