Malangizo amtunduwu amatanthauza kusankha mbewu zonse m'malo mwa mbewu zoyengedwa, koma kusiyana kotani pakati pa awiriwa? Monga momwe mungaganize, mbewu zonse zimakhala ndi mbali zoyamba za tirigu, zowonjezera ndi mbewu. Njere zoyeretsedwa zimakonzedwa-zoyengedwa-kuchotsa zina mwa ziwalozo.
Mbali zoyambirira za tirigu zimakhala ndi mavitamini kuphatikizapo zina zowonjezera, ndipo zimakupindulitsani, chifukwa chake akatswiri azaumoyo amalimbikitsanso anthu kuti azikhala ndi zakudya zonse.
Koma mbewu zonse ndi ufa zomwe zimapangidwa kuchokera kwa iwo sizimapangitsa kuti zikhale zosavuta, katundu wophika, chifukwa chake zakudya zopangira zakudya zimatha kupeĊµa izo kuzinthu zina.
Mbali za Mbewu Za Mbewu
Mbewu zimaphatikizapo tirigu, chimanga, mpunga, manyuchi, balere, mapira, rye, ndi oats. Mbewu ya mbewu ya tirigu, yomwe imatchedwanso kernel, ndi yomwe imakololedwa. Lili ndi magawo atatu:
- Nthambi: Chigoba chofewa chophimba kernel yonse
- Endosperm: Chigawo chochepa cha mbewu zomwe zili pansi pa nthambi
- Germ: Gawo la mbeu yomwe imatha kukula mumbewu ina
The endosperm ndi mbali yaikulu ya kernel ndipo nyongolosi ndi yaying'ono kwambiri. Mbali zonse za kernel zili ndi zakudya. Nyongolosi ndi gawo lokha limene liri ndi mafuta abwino. Chimanga chimakhala ndi zambiri zamtundu wa kernel.
Mbewu Yonse Ndi Mbewu Yowonongeka
Fungo lonse la tirigu-kuchokera ku mtundu uliwonse wa tirigu, gluten-wopanda kapena ayi-ili ndi magawo atatu a kernel mbewu, palimodzi.
Fungo lokonzedwanso la tirigu lili ndi endosperm yekha-njira yopangira ufa imachotsa nyongolosi ndi bran. Kukonza ufa wa tirigu kumapatsa moyo wamatabwa wautali komanso mawonekedwe abwino kwambiri. Njira yoyeretsera ufa imachotsa kachilomboka ndi kamphindi. Kukonza ufa wa tirigu kumapatsa moyo wazitali komanso malo abwino.
Nkhosa zonse za tirigu zili ndi ubwino weniweni wa thanzi. Zimaphatikizanso nthambi ya fibrous ndi germ yodzaza ndi zakudya za kernel. Zimaphatikizansopo kwambiri mavitamini, mavitamini, ndi mavitamini B kwambiri kuposa momwe amachitira ufa.
Ndipotu, opanga amapanga mavitamini ndi mchere (makamaka folic acid ndi chitsulo) kubwerera ku ufa wosalala wa tirigu kuti apange chakudya chabwino. Komabe, palibe njira yowonjezeramo fiber kwa ufa woyengedwa popanda kuwononga kapangidwe kabwino kake ndipo kungachepetse moyo wake wa alumali.
Mbewu Yambewu Yopanda Gluten: Yabwino Kwambiri
Ngati muli ndi matenda a celeac kapena osakanizika a gluteni, muyenera kupewa mbeu zitatu za tirigu (tirigu, balere, ndi rye) komanso mwinamwake oats. Nkhumba zina zimakupindulitsani, malinga ngati sizinawonongeke ndi mbewu za gluten .
Ngakhale kuti opanga mankhwala osapanga a gluten amagwiritsa ntchito mbewu zonse zopanda thanzi kuti azikhala ndi thanzi labwino, zakudya zambiri zopanda thanzi pamsika zimapangidwa ndi ufa wosasunthika wa gluten. Pachifukwa ichi, anthu ambiri omwe amatsatira zakudya zopanda thanzi samapeza mavitamini okwanira, ndipo ena samapeza ma vitamini B okwanira. Mungafunikire kulimbikitsa zakudya zambiri ngati mukudya mchere.
N'zotheka kupeza ufa wopanda ufa wa gluten.
Mwachitsanzo, King Arthur Flour amapanga ufa wosasunthika wa gluten. Koma kapu ya chikho-chopanda chikho cha gluten mudzaiwona monga mphesa zoyengedwa, ndi mpunga woyera kukhala chinthu chofala kwambiri.
Komanso, pamene mukukamba za mbewu zopanda mphamvu za gluteni, muyenera kudziwa kuti zina zomwe timaganiza kuti "tirigu" ndizosiyana kwambiri ndi zomera. Quinoa ndi buckwheat zikugwera mu gawo ili, ndipo zonsezi zingapangitse wathanzi wathanzi.
> Zotsatira:
> Zonse Zokhudza Gulu la Mbewu. Dipatimenti ya Ulimi ya United States SelectMyPlate.gov. https://www.choosemyplate.gov/grains
> Mbewu Zonse Zambiri. American Heart Association. http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/HealthyDietGoals/Whole-Grains-and-Fiber_UCM_303249_Article.jsp#.WWoWG-mQzx8.