Nthano Zowona Chakudya
Zakudya zopangidwa ndi tirigu, mpunga, oats, chimanga, balere kapena mbewu zina zomwe zimadya tirigu ndizochokera ku tirigu. Zakudya zambewu zimaphatikizapo mkate, pasitala, oatmeal, tirigu wam'mawa, zotupa, mufini ndi zinthu zina zophikidwa.
Akatswiri osowa zakudya nthawi zambiri amalimbikitsa kuti tidye tirigu wambiri monga gawo la zakudya zabwino. Koma kodi mukudziwa momwe mungasankhire mbewu zabwino zowononga ndi thanzi labwino?
Mitundu ya Nkhumba: Nkhosa Zonse Mbewu Zosakaniza
Zambewu zimatha kukhala mitundu iwiri: mbewu zonse ndi mbewu zoyengedwa .
Mchele wa Brown ndi oatmeal ndi zitsanzo za mbewu zonse. Mbewu zonse zimakhala ndi kernel.
Mchele woyera ndi mikate yoyera ndi zitsanzo za mbewu zoyengedwa. Nthaŵi zina zimatchedwa tirigu woyengedwa bwino otchedwa carbs oyeretsedwa kapena zakudya zowonongeka. Nkhumbazi zagwiritsidwa ntchito. Ntchito yoyeretsera imachotsa chimanga ndi nyongolosi. Ndondomeko yowonongeka imaperekanso zakudya izi kukhala zowonjezereka komanso zimawonjezera moyo wawo wa alumali.
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Momwe Mungagwiritsire Ntchito Zipatso Zamera Zanu Zathanzi Lanu
Odya ena amakonda kukoma ndi kapangidwe ka mbewu zoyengedwa, koma kuyenga kumachotsa zakudya zofunika monga mavitamini, B, ndi chitsulo. Ndi chifukwa chake akatswiri okhutira zakudya amalimbikitsa kuti tisamalire chakudya chathu chokonzedwanso kapena tirigu woyengedwa ndikuwasinthanitsa ndi mbewu zonse m'malo mwake.
Zomwe Zambewu Zonse
Zitsanzo za zosankha zathunthu zakudya ndizo:
- mpunga wofiira
- oatmeal
- Mbuliwuli
- tirigu wonse wa tirigu
- muesli
- mkate wonse wa tirigu
- osakaniza tirigu onse
- msipu wonse wa tirigu
- matchire onse a tirigu
- mpunga wakutchire
Zitsanzo zina za mbewu zonse zosawerengeka ndizo:
- amaranth
- mapira
- Kinoya
- manyuchi
Zitsanzo za zakudya zoyeretsedwa kupewa kapena zosankha zochepa zimaphatikizapo:
- osokoneza
- chimanga ndi ufa
- zovuta
- Zakudyazi
- spaghetti
- macaroni
- pitas
- chimanga cha chimanga
- mkate woyera
- mpunga woyera
Zitsanzo za tirigu zingakuthandizeni kupanga zosankha zabwino mukamagula zakudya . Mukhoza kusindikiza ndikuisunga kapena kuika tsamba pa smartphone yanu. Kusintha kosavuta pa chakudya chanu ndi zosankha zanu zimakhudza kwambiri zakudya zanu, pamene zakudya ndi zakudya zimakula ndikuwonjezereka.
Nkhumba Zakudya Zakudya ndi Zaumoyo Zaumoyo
Mbewu zonse zimakhala zowonjezera kwambiri komanso zowonjezera kuposa mbewu zoyengedwa. Mbewu zonse zimapatsa vitamini E, B, ndi folic acid kuposa mbewu zoyengedwa. Ndipo amapereka mchere wofunikira monga magnesium, zinc, ndi chitsulo.
Koma ubwino wa umoyo wa tirigu sumatha pamenepo. Ochita kafukufuku apeza kugwirizana pakati pa kudya zakudya zonse ndi kusintha kwa mankhwala monga:
- chiopsezo chochepa cha khansa
- kuthamanga kwa magazi
- kuchepetsa chiopsezo cha mtundu wa shuga 2
- cholesterol chochepa
- kusintha kwa thanzi labwino
- kuchepa kwa matenda a mtima
Dieters makamaka amapindula ndi mbewu zonse chifukwa zakudya zonse zambewu zimakhala zazikulu kwambiri.
Zomwe zimapangidwanso komanso zosasungunuka zimathandiza zakudya zanu m'njira zosiyanasiyana. Koma mitundu yonse ya fiber imakuthandizani kuti muchepetse kulemera chifukwa zakudya zowonjezera mchere zimakuthandizani kuti muzimva nthawi zonse tsiku lonse. Kumverera mokwanira kungathandize kupewa kudya kwambiri.
Nkhumba zambiri zoyengedwa zimapindula. Pamene chakudya chimapindulitsa zimatanthauza kuti zakudya zomwe poyamba zinapezeka mu chakudya zatsimikizidwira ku chipangidwecho pakukonza. Mwachitsanzo, mkate wonyezimira wochuluka ukhoza kukhala ndi mavitamini a B ndi chitsulo mmbuyo mwake.
Zitsulo, komabe, siziwonjezereranso ku mbewu zamtengo wapatali . Kwa dieters, izi zingakhale zovuta. Ngati simungapeze mavitamini okwanira m'thupi lanu, mungakhale ndi nthawi yovuta kuchepa.
Kuzindikira Njere Zonse Ndiponso Zothandizira
Nanga mungadziwe bwanji ngati chakudya chanu ndi tirigu wonse kapena tirigu wothira? Kuti mupeze zakudya zonse za tirigu, fufuzani mawu monga "tirigu wonse," "tirigu wonse," "rye" kapena "mafuta onse" monga zinthu zoyamba. Mungapeze izi zowonjezera zakudya zomwe zimati "chitsime chabwino chazitsulo" kutsogolo kwa phukusi.
Nanga mumadziwa bwanji kuti mbewu zowonongeka kapena zopindulitsa zimadziwika bwanji? Ngati chipatso cha tirigu sichiphatikizapo mbewu zonse, ndiye kuti zowonongeka. Koma mbewu zina zoyengedwa zimapindula ndipo zina siziri. USDA ikukulimbikitsani kuti muwone mndandanda wa zosakaniza pazitsulo zoyengedwa bwino za mankhwala omwe akugwiritsidwa ntchito "mawu opindulitsa." Nkhumba zoyengedwa zomwe sizinapindulidwe zimapereka chakudya chochepa cha tirigu iliyonse ndipo zimakhala zapamwamba mu shuga ndi ma calories.
Kutumidwa Kutumikiridwa kwa Mbewu Pa Tsiku
Chiwerengero cha zakudya za tirigu zomwe muyenera kudya tsiku lililonse zimadalira zaka zanu, chiwerengero cha amuna ndi abambo, malinga ndi USDA. Izi ndizimene bungwe limapereka kuti agwiritse ntchito tirigu kwa amuna ndi akazi akuluakulu omwe amakhala ndi zochitika zolimbitsa thupi.
- Akazi a zaka 19 mpaka 50 : ounkhira asanu ndi limodzi
- Akazi a zaka 51 ndi kupitirira : asanu ounce ofanana
- Amuna 19-30 : Zaka zisanu ndi zitatu zofanana
- Amuna 31-50 a zaka : zisanu ndi ziwiri zofanana
- Amuna 51 azaka ndi kupitirira : asanu ndi limodzi ounce ofanana
Mkate wa mkate, kapu imodzi yokonzeka kudya, kapena chikho cha theka la mpunga wophika, pasitala wophika, kapena tirigu wophika akhoza kuonedwa ngati ofanana.
USDA imalonjeza kuti mwina theka la mbewu zonse zogwiritsidwa ntchito ayenera kukhala mbewu zonse.
Kuphatikiza Zipatso Zonse Kuzidya Zanu
Zakudya zonse zazing'ono zikhoza kuphatikizidwa mu chakudya kapena chotukuka chilichonse. Mukangotenga, zimakhala zosavuta kudya zipatso zonse tsiku ndi tsiku. Ganizirani njira izi zosavuta kuti mukhale ndi mbewu mu chakudya chanu cha tsiku ndi tsiku.
- Gwiritsani ntchito oatmeal limodzi ndi khofi yanu m'mawa
- Sankhani nyemba zachakudya zopangidwa kuchokera ku mbewu zonse
- Sangalalani ndi ufa wambiri wa tirigu ndi tchizi kuti mugwiritse mwamsanga masana
- Sankhani mkate wonse wa tirigu mmalo mwa mikate yoyera ndi sangweji yanu masana
- Khalani ndi mpunga wofiira m'malo mwa mpunga woyera ndi chakudya chamadzulo
- Sangalalani ndi mapulogalamu otsekemera ngati chotupitsa madzulo
> Zotsatira:
> Harvard School of Health Public. Mbewu zonse. Chitsime Chakudya. https://www.hsph.harvard.edu/nutritionsource/whole-grains/
> Jones J, Engleson J. Mbewu zonse: Zopindulitsa ndi zovuta. Kupenda chaka ndi chaka cha sayansi ndi zamakono. 2010; 1: 19-40. https://www.ncbi.nlm.nih.gov/pubmed/22129328.
> Jonnalagadda SS, Harnack L., ndi alumikiza mbewu zonse: Zothandiza zaumoyo zogwirizana ndi mbewu zonse-Chidule cha anthu a ku America chifukwa cha zakudya 2010 satellite symposium123. The Journal of Nutrition . 2011; 141 (5). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3078018/.
> USDA. SankhaniMyPlate.Gov. Mbewu: Zakudya Zakudya Zam'madzi ndi Zaumoyo. https://www.choosemyplate.gov/grains-nutrients-health