Iingqolowa ezipheleleyo, kunokuba ziveliswe zivuno, zikunika inzuzo epheleleyo yeziqhamo zendalo zezityalo ezinganciphisa umngcipheko wokuba nomhlaza. Ukuba ulinganisela ukutya kwakho kunye neengqolowa ezipheleleyo, iziqhamo , imifuno ye-cruciferous, kunye neengxenye ezincinci zenyama ebomvu, unako ukunciphisa umzimba kwaye unciphise ingozi yomhlaza. Phonsa rhoqo rhoqo, kwaye uyakhuthaza impilo yakho yonke ngexesha ukhusela amathambo akho.
Khangela ingqalelo kwi-grains epheleleyo kunye nendlela abanokukunceda ngayo.
Iingqolowa Zonke kunye neeNcinci eziCocekileyo
Iintlobo zonke zisetyenzisile zonke iinxalenye ezintathu ze-kernel yenqolowa: i-germ, bran, ne-endosperm. Amagqabini ahlanjululweyo alahlekile iimbande zegciwane kunye ne-bran, ngenxa yokuba ziye zaguliswa, zishiya kuphela i-endosperm-i-carbohydrate yesitrate ngaphakathi kwendoda ye-bran. I-bran iyinqanaba elikhuselekileyo lokukhusela iinhlamvu zeenkozo, kwaye ine-fibre, antioxidants, ne-vitamin B. Intsholongwane yincinci encinci ye-kernel ngayinye, elayishwe iithamini ze-B, amafutha aphilileyo, amaminerali kunye neproteinyini.
Ukubona ukuhluka
Enye indlela elula yokujonga ukuba umehluko phakathi kwamanani alungileyo kunye nokucokisekileyo ukujonga irayisi ebomvu kunye nelayisi omhlophe. Ngaphambi kokugaya, la maqabunga ayimabhakabhaka, equle zonke iindawo ezintathu zekernel yendalo. Emva kokugaya, irayisi elimhlophe, ngelixa likhangeleka kakuhle kwaye lipheke ngokukhawuleza, lishiya iindidi ezingenakuncedo zengqolowa yenqolowa.
Iifomathi ziPakisha iPower Power for Health
Iingqolowa ezipheleleyo zizaliswe ngokupheleleyo kunye neendlela ezininzi ezikhuselekileyo ezinokukhusela iiseli zakho kumonakalo onokubangela ukuphuhliswa komhlaza. Ukuphuculwa kweenhlamvu ezicatshisiweyo kunokuba neenzuzo ezixubene kwakhona kwimveliso yokutya egqityiweyo, kodwa i- fiber ayisoloko iyingxenye yaloo nto yokucebisa-ke funda iilebula zakho zokutya ngokucophelela.
Iintlobo zonke zineemveliso ezininzi zendalo eziye zaboniswa ukunciphisa umngcipheko wakho womhlaza, kwaye ezi zi-fiber zokutya, i-antioxidants, i-phenols, i-lignans, ne-saponins.
- I-Fiber Dietary: Ubuninzi beyona mthombo ofanelekileyo wefayibha yokutya, ekunceda ukunciphisa ukutyunjwa kunye nezinye iingxaki zokugaya, ngelixa uncedisa ukuba unelisekile emva kokutya, kwaye ugweme ukutya.
- I-Antioxidants: Ezi ziimveliso ezikhusela okanye ukunciphisa umonakalo we-cell oxidative obangelwa ngama-radical ezamahala. I-Antioxidants inokukunceda ukukhuthaza impilo entle kwintliziyo yakho, ingqondo kunye namehlo, ngokunciphisa inkqubo yokuguga ngokwemvelo. Ngokucoca ii-radicals zamahhala emzimbeni, nazo zigcina ezi molekyuli ezinokuthi zingabonakali kwi-DNA (ebangela ukutshintshwa kweengcipheko), umhlahlandlela womhlaza.
- I-Phenols: Ezi ziimveliso ezicocekayo ezenzeka kwioli efunekayo. Iingenelo ziqala ngephunga elimnandi, kodwa i-phenols nayo inamandla ene-antiseptic ne-antibacterial properties. Ezi zixhobo eziqholiweyo ziyakwenza njengento evuselela isistim kunye ne-immune systems.
- I-Lignans: Iingqolowa ezipheleleyo ziyimithombo emihle ye-lignans, isrogen esityalo. AmaLignans angenza okufana ne-estrogen ebuthakathaka, ukusalela kwi-estrogen receptors kwiiseli zesifuba kunye nezicubu ze-endometri. Eli nyathelo linokukhusela iiseli ezinokulimala okanye umdlavuza xa zidibana ne-estrogens yabasetyhini.
- I-Saponins: Lawa ngamanzi kunye ne-fat-soluble plant plants ezisebenza njengamayeza omzimba. I-Saponins inokunceda ukunciphisa i-cholesterol yakho, ukulwa nezifo, kwaye inokunceda umzimba wakho uzikhusele kumhlaza.
Izindlela ezilula zokufumana ngakumbi
Kulula ukongeza izityalo ezipheleleyo kunye neenzuzo zabo zezempilo ekudleni kwakho kwansuku zonke. Shiya isonka esimhlophe kwi-shelf, uze ukhethe isonka esipheleleyo sezonkwa. Yeka irayisi emhlophe kwaye ujabulele irayisi e-slow-smmered brown. Yenza ibhonki enobungakanani belayisi ebomvu, kwaye ulondoloze ixesha ngokuphinda uhlaziye isabelo eseleyo kwi-microwave okanye kwi-steamer yakho. Xa wenza isobho, yongeza irayisi ebomvu, irayisi yasendle, okanye ibhali ukwenzela ukwandisa ukunambitheka kwayo kunye nexabiso le-fiber.
Ukuba uthanda ama-saladi, zama i-tabouli, esebenzisa i-bulgur yengqolowa, isonka esinomhlwa kwaye sizalisa okusanhlamvu. Zama ukutya okutya okusanhlamvu kwisidlo sasekuseni, okanye isitya se-oatmeal eshushu, endaweni yesetyhi ephethe iindiza. Kwaye kukho rhoqo i-popcorn, isiqhamo esonwabileyo esinokuzonwabisa ukupheka kunye nokutya.
Ukususela kwi-amaranth ukuya kwi-buckwheat, khangela ezinye iimbono ezonwabileyo zokongeza i-grains epheleleyo kwisondlo sakho.
Iingcebiso zokuthenga
Kule tafile ingezantsi, uza kubona uluhlu lwembewu kunye nemveliso. Oku akulona uluhlu olupheleleyo , kodwa kunokukunceda ufumane ingcamango yento ekufuneka uyikhangele kwivenkile xa uthengisa iimveliso zokhula. Khumbula ukufunda iibhile zokutya ngokucophelela, uze uhlukanise phakathi kweentetho ezifana "nengqolowa yonke" kunye "nokutya okusanhlamvu."
Ukuchonga iinqolowa ezipheleleyo
Ngezantsi ireyibhile ithelekisa iinqwelo ezipheleleyo kwii-grains ezicokisekileyo njengoko ubona ukutya odlayo ngosuku.
| Amazimba | Ukuhlanjululwa okanye ukuHiniswa kweeNhlamvu |
| irayisi yomdaka nomdaka | irayisi emhlophe |
| umgubo wokudla kunye ne-buckwheat | umgubo omhlophe |
| i-bulgur (ingqolowa eqhekekileyo) | umzala |
| oatmeal | kuhlutha |
| Amaqhashu | - |
| iiflegi zengqolowa | ingqolowa yokutya i-cereal |
| muesli cereal | kuhlutha |
| ibhali yebhali | - |
| ingqolowa epheleleyo | mix mix |
| i ryegu | - |
| isonka sonke | isonka esimhlophe |
| abagcini beengqolowa | baqhaqha |
| i-pasta yonke yengqolowa | ipasta esemgangathweni |
| i-sandwich sandwich buns and rolls | amabhontshi amhlophe kunye namaphepha |
| iiglasi zengqolowa | umgubo kunye neendwangu zengqolowa |
Okukwintsusa
Ukukhetha okusanhlamvu olupheleleyo phezu kweenhlamvu ezicwangcisiweyo yindlela efanelekileyo yokongeza i-punch yomdlavuza ekudleni kwakho. Iingqolowa eziphelayo zinciphisa ingozi yesifo senhliziyo, kodwa uvavanyo lwango-2017 lufumene ukuba ukusetyenziswa kwamanani amabini ahambelana nxamnye nokufa komhlaza kunye nokufa kwabantu bonke.
Akunjalo nje impilo yakho, nangona kunjalo, kwaye abantu abaninzi bafumanisa ukuba, emva kokutshintshela kwiigrafu ezipheleleyo, banandipha ukutya abadla kakhulu. Ukuba awuyikunandipha uhlobo olulodwa lwee-grains ezipheleleyo, khumbula ukuba kukho iindlela ezininzi. Ziyolonwabo ngokuzama ukutya ongazange ube nakho xa ubeka endaweni ekhethekileyo ukhetho kulabo odla ngokutya.
> Imithombo:
> I-American Institute for Research Cancer. Ukutya Okulwa Nomhlaza. Amazimba.
> Chen, G., Tong, X., Xu, J., Han, S., Wan, Z., Qin, J., noL. Qin. I-Intle-Grain Intake kunye neYonke, i-Cardiovascular, ne-Mortality Mortality: UkuHlola okuHlolo kunye neMeta-Uhlalutyo lweZifundo eziPhambili. I-American Journal ye-Clinical Nutrition . 2016. 104 (1): 164-72.
> Zhang, B., Zhao, Q., Guo, W., Bao, W., kunye noX. Wang. Umbutho we-Intle-Grain Intake ne-All-Causes Cardiovascular, and Mortcer Mortality: UkuHlola okuHlolo kunye ne-Dose-I-Meta-Uphendululo lwe-Meta-Uvavanyo oluvela kwiiNkcazo zeCorporate. I-European Journal ye-Clinical Nutrition . Ngo-2017 uNgove 1. (Epub ngaphambi kokuprinta).
> USDA MyPyramid.gov. Ngaphakathi kwePyramid - Iifama.