Izinhlamvu eziyi-13 eziphelele nokuthi kungani kufanele uzidle

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Ama-carbohydrate avame ukunganakwa ekudleni kepha empeleni kungumthombo kaphethiloli womzimba wakho. Kodwa-ke, ama-carbohydrate acwengekile atholakala esinkwa esimhlophe, amakhukhi, amaswidi, kanye nezinhlamvu ezinoshukela akulungile empilweni yakho. Ukudla okuningi kwalokhu kudla akukubi nje esisindweni sakho kepha futhi kungakhuphula ingozi yezifo zenhliziyo nesifo sikashukela. Ukushintshela okusanhlamvu okuphelele okunempilo kuyindlela enhle njengoba kuzovimbela lezi zimo zezempilo ukuthi zenzeke kwasekuqaleni ^[1] .

Yini okusanhlamvu okuphelele?

Uhlamvu lubizwa ngokuthi uhlamvu oluphelele uma luqukethe izingxenye ezintathu zembewu - i-bran, igciwane kanye ne-endosperm. Izinhlamvu eziphelele zihlukaniswe izigaba ezimbili - okusanhlamvu nokwenziwe ngamanga. Izinhlamvu ziqukethe utshani obusanhlamvu obufana nokolweni, i-oats, ummbila, ilayisi, amabele, ibhali, amabele kanye nerye. I-Pseudocereal yakhiwa okungewona utshani obufana ne-amaranth, i-quinoa ne-buckwheat.

Amaphesenti ayi-100 okusanhlamvu okuphelele kuyisici esiyinhloko sokudla okunomsoco njengoba kunomsoco omkhulu, ngokungafani nezinhlamvu ezihlanjululwe eziphucwa izakhi zomzimba uma sezicutshunguliwe.

Okusanhlamvu Okusempilweni Futhi Kungani Kufanele Uwadle

1. Ukolweni ophelele

Ukolweni ophelele uyisithako esiyinhloko esitholakala kwimikhiqizo ebhakwe, ama-noodle, i-pasta, i-bulgur ne-semolina. Ukuba okusanhlamvu okusanhlamvu okuguquguqukayo kuphakeme ku-gluten. Uma ungenalo uzwela lwe-gluten, ungakusebenzisa ngokugcwele njengoba ukolweni ophelele uphethe ama-antioxidants, ifayibha yokudla, amavithamini namaminerali. Ukolweni wonke uyindlela engcono yokudla okunempilo ukolweni ojwayelekile. Kepha qiniseka ukuthi uhlola ilebula elisho amaphesenti ayi-100 kakolweni wonke ngenkathi uthenga imikhiqizo ephelele kakolweni.

2. Ama-oats aphelele

Oats bacebile nge-avenanthramide, i-antioxidant evikela inhliziyo ezifweni ezahlukahlukene futhi ixhunywe nengozi eyehlisiwe yomdlavuza wekolon kanye nomfutho wegazi ophansi futhi ^[okubili] . Kubuye kulayishwe i-fiber, amavithamini namaminerali. Lapho uthenga ama-oats aphelele, thenga ama-oats anqunywe ngensimbi, ama-oats agoqiwe nama-oat groats. Gwema i-oatmeal esheshayo njengoba lezo zine-high-fructose corn syrup okungalungile empilweni.

3. Rye lonke lokusanhlamvu

Rye lonke lokusanhlamvu kuthathwa njengokudla okunomsoco kakhulu kunokolweni ngoba uqukethe amaminerali amaningi anama-carbohydrate amancane futhi awubangeli spike emazingeni kashukela egazini ^[3] . I-Rye ingumthombo omuhle kakhulu we-fiber nge-16.7 g ku-100 g ekhonzwayo. Ucwaningo lukhombisile ukuthi ukutholakala kwefayibha yokudla kusiza ekumuncweni kancane kwama-carbohydrate, okuvimbela amazinga kashukela egazini ukuthi akhuphuke ngokushesha ^[4] , ^[5] .

4. Irayisi elinsundu

Irayisi elinsundu linezakhamzimba eziningi kunelayisi elimhlophe ngoba eyokuqala iqukethe okusanhlamvu okuphelele kuthi eyokugcina isuswe igciwane nokhula. Irayisi elinsundu liqukethe zonke izakhamzimba okubandakanya i-magnesium, i-iron, i-calcium, amavithamini B kanye ne-phosphorus. Iqukethe i-antioxidant ebizwa nge-lignan eyehlisa ingozi yesifo senhliziyo, umfutho wegazi, ukuvuvukala kanye ne-cholesterol ^[6] . Irayisi elinsundu futhi linezinhlobo ezinsundu ezinamakha afana nelayisi le-basmati.

5. Ibhali

Ibhali lonke liyisengezo esihle ekudleni kwakho okunempilo ngoba ibhali liqukethe inqwaba yomucu oncibilikayo nongancibiliki. Itholakala ngezindlela ezimbili - ibhali eliphelele nebhali elihakathi. Ibhali lonke lingumthombo omuhle kakhulu wamaminerali namavithamini afana ne-manganese, i-magnesium, i-selenium, ithusi, i-zinc, i-iron, i-potassium, i-phosphorus, amavithamini we-B ne-fiber. Iphinde inama-phytochemicals anciphisa ubungozi bezifo ezingamahlalakhona, kusho ucwaningo ^[7] .

6. IQuinoa

I-Quinoa ibhekwa njengokudla okuphezulu ngoba ingumthombo ophelele wamaprotheni futhi icebile ngamavithamini, amaminerali, amafutha anempilo nefayibha. Lokhu okusanhlamvu okuphelele kugcwele ama-antioxidants afana ne-kaempferol ne-quercetin anamandla amakhulu okunciphisa izifo ezingalapheki njengesifo senhliziyo, umdlavuza nokuvuvukala okungamahlalakhona ^[8] , ^[9] . I-Quinoa ayinayo i-gluten, ine-flavour emnene, nokuhlafuna okucashile.

7. I-Buckwheat

IBuckwheat ngolunye uhlamvu-mbumbulu olulungele abantu abanesifo se-celiac. Igcwele izakhi zomzimba ezinjenge-manganese, ithusi, i-magnesium, i-iron, i-phosphorus, i-fiber ne-B amavithamini. IBuckwheat inesitashi esimelana kakhulu, intambo yokudla edlulela kukholoni yakho ukondla amabhaktheriya esiswini anempilo ebalulekile ekusebenzeni kahle kwepheshana lokugaya ukudla ^[10] . Labo abazwela i-gluten bangadla i-buckwheat njengoba kungenayo i-gluten.

8. Ilayisi Lasendle

Irayisi lasendle kungenye okusanhlamvu okuphelele okuqukethe i-bran, igciwane kanye ne-endosperm. Iyindawo yamandla yamaprotheni futhi inokunambitheka okumnandi kwamantongomane okwenza ilayisi lasendle libize. Irayisi lasendle lihle kakhulu kulabo abanesifo se-celiac noma kulabo abanokuzwela kwe-gluten noma ukolweni. Irayisi lasendle lingumthombo omuhle kakhulu we-fiber, i-manganese, i-magnesium, i-vitamin B6, i-zinc, ne-niacin. Ukudla ilayisi lasendle nsuku zonke kuzothuthukisa impilo yenhliziyo futhi kunciphise ubungozi bohlobo 2 sikashukela ^{[ishumi nanye]} .

9. Ummbila

Ummbila uwukudla okulula okusanhlamvu okuthandwa abantu abaningi abakuthokozela ukukudla. Ummbila ophelele, ongalungisiwe ungumthombo omuhle we-magnesium, i-phosphorus, i-zinc, ithusi, ama-antioxidants namavithamini e-B. Ummbila wonke ukhulisa imifino yamathumbu enempilo futhi ubuye ube nama-antioxidants aphezulu njenge-lutein ne-zeaxanthin okuthiwa inciphisa ubungozi bokuwohloka kwe-macular kanye ne-cataract, ngokusho kocwaningo ^[12] .

10. Kupelwe

Isipelingi siqukethe izakhamzimba ezibalulekile njenge-fiber, amavithamini B, i-zinc, i-iron, i-manganese, i-magnesium ne-phosphorus. Kodwa-ke, lokhu okusanhlamvu okuphelele kuqukethe imishanguzo efana ne-phytic acid ebambezela ukumuncwa kwensimbi ne-zinc, kepha izithako zokunciphisa izithako zingancishiswa ngokubilisa, ukuhluma noma ukumanzisa okusanhlamvu. Abantu abanobuzwela be-gluten kufanele bagweme ukupela.

11. Amabele

Ama-sorghum anokuthungwa okuncane okunephunga le-nutty. Ayina-gluten futhi iqukethe amafutha angahlanjululwanga, i-fiber, amaprotheni kanye namaminerali afana ne-potassium, i-calcium, i-phosphorus ne-iron. Ngaphezu kwalokho, amabele ayaziwa ukuthi anama-antioxidants amaningi kunama-blueberries namapomegranati. Ngokuya ngocwaningo, amabele aqukethe isakhi esibizwa nge-3-Deoxyanthoxyanins (3-DXA) esinamandla amakhulu okwehlisa ingozi yomdlavuza wamathumbu ^[13] .

12. Amabele okusanhlamvu aphelele

Ngokusho kwe-Whole Grains Council, amabele ngukudla okusanhlamvu okubaluleke kakhulu emhlabeni. Kunezinhlobo ezahlukahlukene zamabele ezitholakala njenge-kodo, i-foxtail, umunwe, i-proso, iparele namabele amancane. Konke lokhu akunayo i-gluten futhi kunomsebenzi ophezulu we-antioxidant ^[14] . I-Foxtail millet ikhonjisiwe ukuthi inciphisa amazinga e-triglyceride futhi inyuse ne-cholesterol enhle, ngokusho kocwaningo ^{[ishumi nanhlanu]} .

13. Amaranth

Lokhu okusanhlamvu okuphelele kune-calcium, i-iron, i-magnesium, i-phosphorus ne-potassium eningi futhi okusanhlamvu okuqukethe u-vitamin C omningi, ngokusho kwe-Whole Grains Council. Iyindawo yamandla yamaprotheni, iqukethe izakhiwo ezilwa nokuvuvukala nomdlavuza, izinzuzo zempilo yenhliziyo, nomthombo ocebile wama-phytosterol ^[16] , ^[17] , ^[18] .

Izindlela Zokungeza Izinhlamvu Eziphelele Esidlweni Sakho

• Jabulela okusanhlamvu okusanhlamvu okuphelele njenge-oats noma ama-bran flakes ngesikhathi sasekuseni.

• Khetha isinkwa sokudla okusanhlamvu okuphelele kunesinkwa esimhlophe esicwengekile sokwenza amasamishi.

• Faka irayisi elimhlophe elayisi lasendle, irayisi elinsundu noma i-quinoa.

• Esikhundleni sezimvuthuluka zesinkwa esomile, ungasebenzisa ama-oats ahlanganisiwe noma okusanhlamvu okusanhlamvu okusanhlamvu okuphekiwe okuphekwayo okuthosiwe okujulile.

• Ungangeza ilayisi lasendle noma ibhali kumasobho, amasobho, namasaladi ukuthola umthamo owengeziwe wokudla okunomsoco.

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