Mbeu dzose, panzvimbo yezviyo zvakanatswa, zvinokupai kubhadhara kwakakwana kwezvinhu zvakawanda zvakasikwa zvinomera zvinogona kuderedza ngozi yako yekuva nekenza. Kana iwe uchienzanisa kudya kwako nemafuta akazara, michero , miriwo ye cruciferous, uye zvikamu zvishoma zvenyama yakatsvuka, unogona kuderedza uremu uye kuderedza ngozi yako yekenza. Kanda muitiro wenguva dzose yezvokurovedza muviri , uye uri kuwedzera hutano hwako hwose paunenge uchidzivirira pfupa rako.
Tarisa maonde ese uye kuti angakubatsira sei.
Yese Mbeu uye Yakanatswa Mbeu
Mbeu dzose dzinoshandisa zvikamu zvitatu zvezviyo kernel: germ, bran, uye endosperm. Mbeu dzakanatswa dzinoshayikwa mishonga nemakondohwe, nokuti dzakasvibiswa, zvichisiya chete endosperm-iyo starchy carbohydrate mukati mehukoni yebhangi. Iyobhanhire ndiyo yekunze yakachengetedza yakawanda yezviyo zvezviyo, uye ine fiber, antioxidants, uye mavitamini B. Ikoko ndiyo chikamu chiduku pane imwe kernel, yakatakurwa nemavhithamini B, mafuta ane utano, mineral, uye zvishoma zveprotini.
Kuona Kusiyana
Imwe nzira yakajeka yekufungidzira kuti musiyano pakati pezviyo zvakakwana uye zvakanatswa ndezvekutarisa risi tsvuku uye jisi jena. Kusati kwapera, zviyo izvi zvaiva zvitsvuku, zvine zvikamu zvitatu zveganda kernel. Mushure mekuchera, mucheka mutsvuku, iyo inogona kutarisa yakanaka uye kubika nokukurumidza, inoshayikidzwa zvikamu zvinobatsira zve kernel yezviyo.
Zviyo Zvakatakura Zvine Simba Rinokurudzira Utano
Mbeu dzose dzakatakurwa zvakakwana nemiti yakawanda yezvirimwa zvinogona kudzivirira masero ako kubva kune rudzi rwekukuvadza kunogona kutungamirira kukura kwekenza. Kuvandudza zviyo zvakanatswa zvinogona kuva nezvikomborero izvi zvakasanganiswa zvakare muchigadzirwa chekudya chakapedzwa, asi fiber haisi nguva dzose iyo inowedzera-saka verenga zvinyorwa zvako zvekudya zvakanyatsonaka.
Izvo zviyo zvose zvine zvakawanda zvakasikwa zvinokonzerwa nekuderedza kenza yako ngozi, uye izvi ndezvokudya fiber, antioxidants, phenols, lignans, uye saponins.
- Dhiyabhorosi Fiber: Mbeu yose ndiyo yakanaka ye fiber, iyo inobatsira kuderedza kuvhiringidzika uye zvimwe zvinetso zvekudya, apo zvichikubatsira kuti unzwe wakagutsikana mushure mekudya, uye usadzivisa kudya.
- Antioxidants: Idzi ndiwo makemikari anodzivirira kana kuderedza kusvibiswa kwei cell oxidative inokonzerwa nehuwandu hwemasimba. Antioxidants inogona kubatsira kukurudzira hutano hwakanaka hwemoyo wako, uropi, nemaziso, nekuderedza kusakara kwepanyama. Nekuchenesa radicals rusununguko mumuviri, vanochengetedzawo ma molecules asina kudzikama kubva kune DNA inokuvadza (inokonzera kuchinja), mutungamiri wekenza.
- Phenols: Izvi zvinonhuwira zvinowanzoitika mumafuta anokosha. Kubatsirwa kunotanga nekunhuhwirira kukuru, asi phenols anewo simba rinorwisa antiseptic uye antibacterial properties. Iyi mishonga inonhuhwirira inogona kuita seinosimudzira manzwiro ako emagunha uye ezvirunho.
- Lignans: Zviyo zvose ndezvakanaka zvinonzi lignans, plant-based estrogen. Lignans vanogona kuita zvakafanana kune estrogen dzisina simba, kupinza muestrogen receptors pane masero ari muchifuva uye endometrial tissues. Ichi chiito chinogona kuchengetedza masero anogona kukanganisa kana kenza paanosangana nevakadzi isrogens.
- Saponins: Aya ndiwo mvura uye anogadzikana-mashizha emiti mashizha ayo anoshanda semishonga inorwisa mabhakitiriya. Saponi inogona kubatsira kuderedza cholesterol yako, kurwisa zvirwere, uye inogona kubatsira muviri wako kuzvidzivirira kubva pamukenza.
Nzira Dzakanaka Kuti Uwane Zvakawanda
Zviri nyore kuwedzera mbeu yose uye mararamiro avo ehutano kune zvekudya zvezuva nezuva. Siya chikafu chena pachirafu, uye sarudza zviyo zvese zvezviyo panzvimbo. Dzokai mucheka mutsvuku uye unakidzwe nemucheka wakasvibira-simmered panzvimbo. Ita bhakisi rakanaka remupunga, uye chengetedza nguva nekudzokorora zvikamu zvakasara mu microwave yako kana steamer. Paunenge uchiita soup, wedzera mucheka mutsvuku, jisi romusango, kana bhari kuti uwedzere kunaka kwayo uye fiber value.
Kana iwe uchida saradhi, edza tauou, inoshandisa bulgur gorosi, inonaka uye inogutsa zviyo zvose. Edza kuva nezviyo zvezviyo zvakakwana panguva yekuswa, kana kuti ndiro yehuta inopisa-yakashongedzwa, panzvimbo yehuga-inotakura zviyo zvegorosi. Uye kune nguva dzose pikamba, unofadza zviyo zvese zvinogona kunakidza kubika pamwe nekudya.
Kubva amaranth kusvika buckwheat, chengetedza dzimwe pfungwa dzinofadza dzekuwedzera huwandu hwakazara kune kudya kwako.
Shopping Tips
Mune tafura iri pasi apa, uchaona runyoro rwezvakazara uye zvakanatswa mbeu uye zvigadzirwa. Iri haisi runyoro rwakakwana , asi rinogona kukubatsira kuwana imwe pfungwa yekutarisa pazvitoro kana uri kutengesa zvigadzirwa zvezviyo. Yeuka kuverenga mabhuku ezvokudya zvakanyatsonaka, uye kusiyanisa pakati pemashoko akadai se "gorosi rose" uye "zviyo zvose."
Kuziva Mbeu Yese uye Yakanatswa
Pasi peta tafura inofanidza zvizere zvezviyo kusvika kunonatswa mbeu sezvaunofunga nezvezvokudya iwe unodya zuva rega rega.
| Whole Grains | Yakanatswa kana Yakagadzirwa Zviyo |
| mhete yakasvibira uye yomusango | white rice |
| inofadza uye upfu hweghakheheat | chena furawa yose-chinangwa |
| bulgur (cracked koro) | couscous |
| oatmeal | grits |
| popcorn | - |
| yose gorosi cereal flakes | corn flakes cereal |
| muesli cereal | grits |
| zviyo zviyo nebhari | - |
| zviyo zvakakwana zviyo | cornmeal mix |
| rye rose | - |
| zviyo zvegorosi rose | white bread |
| zviyo zvegorosi | plain crackers |
| gorosi rose pasta | pasi pasta |
| gorosi sandwich yakazara buns uye mabhesi | white sandwich buns uye mipumburu |
| yose gorosi tortillas | upfu uye zviyo zvezviyo |
Pasi Pasi
Kusarudza mbeu yakazara pamusoro pezviyo zvakanatswa inzira yakanakisisa yekuwedzera chirwere chinopesana nekenza kudya kwako. Hazvirevi kuti mbeu yose inoderedza ngozi yako yehutano hwemwoyo, asi chidzidzo che 2017 chakawana kuti kushandiswa kwemafuta akazara kunopesana nezvose zvinokonzera kenza uye nekufa kwevanhu vose.
Haisi utano hwako chete, zvisinei, uye vanhu vazhinji vanoona kuti, mushure mokunge vachinya zviyo zvose, vanonakidzwa nekudya ivo vari kudya zvakawanda. Kana iwe usingafari rudzi rumwe rwezviyo zvakakwana, cherechedza mupfungwa kuti pane zvakawanda zvingasarudzwa. Ita kufara nekuedza zvinhu zvisingambove wakamboita iwe paunenge uchiisa sarudzo dzakanaka kune avo vanowanzodya.
> Sources:
> America Institute for Cancer Research. Zvokudya Zvinorwisa Kanzera. Whole Grains.
> Chen, G., Tong, X., Xu, J., Han, S., Wan, Z., Qin, J., uye L. Qin. Whole-Grain Insect and Total, Cardiovascular, and Mortality Cancer: A Reviewed System and Meta-Analysis of Prospective Studies. American Journal of Clinical Nutrition . 2016. 104 (1): 164-72.
> Zhang, B., Zhao, Q., Guo, W., Bao, W., uye X. Wang. Association of Whole Grain Inowanikwa nezvose-Zvinokonzera Mwoyo, uye Kufa Kwekenza: Ongororo Yakarongeka uye Dose-Kupindura Meta-Kuongororwa Kubva Panofungidzira Cohort Studies. European Journal of Clinical Nutrition . 2017 Nov 1. (Epub mberi kwekudhinda).
> USDA MyPyramid.gov. Mukati mePiramidhi - Mbeu.