Izibonelelo ezi-9 zezeMpilo zokuTya zonke iinkozo

Umxholo

• Ziintoni iinkozo ezipheleleyo?
• 1. Izondlo eziphezulu kunye nefayibha
• 2. Nciphisa umngcipheko wesifo sentliziyo
• 3. Nciphisa umngcipheko we-stroke
• 4. Nciphisa umngcipheko wokutyeba kakhulu
• 5. Nciphisa umngcipheko wohlobo lwe-2 lweswekile
• 6. Xhasa ukwetyisa okunempilo
• 7. Nciphisa ukudumba okungapheliyo
• 8. Ngamana unganciphisa umngcipheko womhlaza
• 9. Ukunxulunyaniswa nomngcipheko omncinci wokufa ngaphambi kwexesha
• Iinkozo ezipheleleyo ayizizo ezomntu wonke
• Isifo seCeliac kunye novakalelo lwegluten
• Isifo sengqondo sesifo
• Uyifaka njani i-grains epheleleyo kukutya kwakho
• Umgca wezantsi

Zonke iinkozo ziyinxalenye yokutya kwabantu amashumi amawaka eminyaka ().

Kodwa abaxhasi bezidlo ezininzi zale mihla, ezinje ngokutya kwe-paleo, bathi ukutya ukutya okuziinkozo kuyingozi kwimpilo yakho.

Ngelixa ukutya okuphezulu okusanhlamvu okusulungekileyo kunxulunyaniswa neengxaki zempilo ezinje ngokutyeba nangokurhala, iinkozo ezipheleleyo libali elahlukileyo.

Ngapha koko, ukutya ukutya okuziinkozo kudityaniswa nezibonelelo ezahlukeneyo, kubandakanya umngcipheko ophantsi wesifo seswekile, isifo sentliziyo, kunye noxinzelelo lwegazi.

Nazi izibonelelo eziphezulu ze-9 zokutya ukutya okuziinkozo.

Ziintoni iinkozo ezipheleleyo?

Iinkozo ziyimbewu yezityalo ezifana nengca ebizwa ngokuba ziisiriyeli. Ezinye zezona ntlobo zixhaphakileyo ngumbona, irayisi nengqolowa.

Ezinye iimbewu zezityalo ezingekho phantsi kwengca, okanye i-pseudocereals, zikwajongwa njengokutya okuziinkozo, kubandakanya ne-buckwheat, i-quinoa kunye ne-amaranth.

Iinkozo ezigcweleyo zinamacandelo amathathu ():

• Isebe. Oku kunzima, ngaphandle
  iqokobhe. Iqulethe i-fiber, iimaminerali kunye ne-antioxidants.
• Endosperm. Umaleko ophakathi we
  iinkozo ubukhulu becala zenziwe ngeikhabhohbhayithi.
• Ingcambu. Oku
  Uluhlu lwangaphakathi luneevithamini, iiminerali, iiprotein, kunye nezityalo.

Iinkozo zinokusongwa, zityunyuzwe okanye ziqhekeke. Nangona kunjalo, ngokude nje ukuba la malungu mathathu abekhona ngokobungakanani bawo, zithathwa njengeenkozo ezipheleleyo.

Iinkozo ezicociweyo ziye zasuswa intsholongwane kunye ne-bran, kushiya kuphela i-endosperm.

Nangona iinkozo ezicociweyo ezicociweyo zineevithamini kunye neeminerals ezongezwe emva, azikabi sempilweni okanye zinesondlo njengazo zonke iinguqulelo.

Iindidi eziqhelekileyo zeenkozo zibandakanya:

• oatmeal
• Amaqhashu
• amabele
• IQuinoa
• irayisi emdaka
• rye yonke
• irayisi yasendle
• iqunube lengqolowa
• bulgur
• ibhreythi
• inkululeko
• irhasi
• amazimba

Iimveliso ezenziwe kolu hlobo lokutya zithathwa njengeziinkozo. Oku kubandakanya iintlobo ezithile zesonka, ipasta, kunye neesiriyeli zakusasa.

Xa uthenga imveliso yeenkozo ezigqityiweyo, funda uluhlu lwezithako ukuqinisekisa ukuba zenziwe ngokupheleleyo kwiinkozo, hayi umxube weenkozo ezipheleleyo nezicoliweyo.

Kwakhona, gcina iliso kumxholo weswekile, ngakumbi kwimeko yokutya okutya kwasekuseni, okuhlala kulayishwa iswekile eyongeziweyo. Ukubona "ingqolowa iphelele" kwiphakheji akuthethi ngokuzenzekelayo ukuba imveliso isempilweni.

Iinkozo zizonke zineenxalenye ezintathu zokhozo. Zininzi iintlobo ezahlukeneyo, kubandakanya ingqolowa kunye nombona, oats, irayisi emdaka kunye nequinoa.

1. Izondlo eziphezulu kunye nefayibha

Iinkozo ezipheleleyo zihambisa izondlo ezininzi ezibalulekileyo. Oku kubandakanya:

• Ifayibha. I-bran ibonelela uninzi lwefayibha kwiinkozo ezipheleleyo.
• Iivithamini. Iinkozo zonke ziphezulu kakhulu kwiivithamini ze-B, kubandakanya
  niacin, thiamine, kunye nefolate (3,
  4).
• Izimbiwa. Zinexabiso elifanelekileyo lezimbiwa, ezinjenge zinc,
  isinyithi, i-magnesium kunye ne-manganese.
• Iiproteni. Zonke iinkozo ziqhayisa
  Iigrama ezininzi zeprotheyini ngokusebenza.
• Antioxidants. Zininzi
  iikhompawundi kwiimbewu ezipheleleyo zisebenza njenge-antioxidants. Oku kubandakanya i-phytic acid,
  I-lignans, i-asidi ye-ferulic, kunye ne-sulfur compounds ().
• Isityalo
  iikhompawundi. Zonke iinkozo zihambisa iintlobo ezininzi zezityalo ezidlala
  Indima ekuthinteleni izifo. Oku kubandakanya iipolyphenols, ii-stanols, kunye nee-sterols ().

Amanani ngqo ezi zondlo axhomekeke kuhlobo lweenkozo.

Nangona kunjalo, ukukunika umbono weprofayili yabo yesondlo, nazi izondlo eziphambili kwi-ounce enye (28 gram) ye-oats eyomileyo (4):

• Ifayibha: Iigrama ezi-3
• Imanganizi: I-69% yesalathiso
  Ukungeniswa kwemihla ngemihla (i-RDI)
• Iphosphorus: I-15% ye-RDI
• Thiamine: I-14% ye-RDI
• Magnesium: Iipesenti ezili-12 ze-RDI
• Ibhrasi: I-9% ye-RDI
• Izinki
  nentsimbi: I-7% ye-RDI

Zonke iinkozo zihambisa iintlobo zezondlo ezibalulekileyo, kubandakanya iivithamini, iiminerali, iiprotein, ifayibha kunye nezinye izityalo ezinempilo.

2. Nciphisa umngcipheko wesifo sentliziyo

Esinye sezibonelelo zezempilo ezinkulu zokutya okuziinkozo kukuba wehlisa umngcipheko wesifo sentliziyo, nesona sizathu siphambili sokufa kwihlabathi liphela ().

Ukuphononongwa kwezifundo ezili-10 kufumanise ukuba ii-ouns ezi-1 (28-gram) zokutya okuziinkozo yonke imihla zinokwehlisa umngcipheko wesifo sentliziyo nge-22% ().

Kwangokunjalo, uphononongo lweminyaka eli-10 kubantu abadala abayi-17,424 baqaphela ukuba abo batya elona nani liphezulu leenkozo ezipheleleyo malunga nokutya kwabo bonke i-carb babenomngcipheko ophantsi we-47% wesifo sentliziyo ().

Abaphandi bagqiba kwelokuba ukutya okunesifo sentliziyo kufuneka kubandakanye ukutya okuziinkozo kunye nokutya okusulungekileyo okumbalwa.

Uninzi lwezifundo zixubana kunye iintlobo ezahlukeneyo zokutya, okwenza kube nzima ukwahlula izibonelelo zokutya ngabanye.

Okwangoku, isonka esigcwele ingqolowa kunye neenkozo, kunye ne-bran eyongeziweyo, zidityaniswe ngokukodwa ekunciphiseni umngcipheko wesifo sentliziyo ().

Ukutya ukutya okuziinkozo kunganciphisa umngcipheko wesifo sentliziyo, ngakumbi xa befaka endaweni yeenkozo ezicoliweyo.

3. Nciphisa umngcipheko we-stroke

Zonke iinkozo zinokunceda ukunciphisa umngcipheko wokubetha ().

Kuhlalutyo lwezifundo ezi-6 phantse kubantu abangama-250,000, abo batya ezona ngqolowa zipheleleyo babenomngcipheko ophantsi we-14% wokuhlaselwa sistroke kunabo batya abambalwa ().

Ngapha koko, iikhompawundi ezithile kwiinkozo ezipheleleyo, ezinje ngefiber, ivithamin K, kunye nee-antioxidants, zinokunciphisa umngcipheko wokubethwa.

Zonke iinkozo ziyacetyiswa kwi-DASH kunye naseMedithera yokutya, zombini ezinokukunceda ukunciphisa umngcipheko wesifo ().

Njengengxenye yokutya okunesifo senhliziyo, i-grains epheleleyo inokukunceda ukunciphisa umngcipheko we-stroke.

4. Nciphisa umngcipheko wokutyeba kakhulu

Ukutya ukutya okune-fiber okunokunceda ukukugcwalisa kunye nokuthintela ukutya kakhulu. Esi sesinye sezizathu zokutya okune-fiber ephezulu kucetyiswa ukunciphisa umzimba ().

Iinkozo ezipheleleyo kunye neemveliso ezenziwe kubo zizaliswa ngakumbi kuneenkozo ezicokisekileyo, kwaye uphando lubonisa ukuba banokuwunciphisa umngcipheko wokutyeba kakhulu.

Ngapha koko, ukutya ii-servings ezi-3 zokutya okuziinkozo yonke imihla kunxulunyaniswa nesalathiso sobunzima bomzimba esisezantsi (BMI) kunye namafutha esisu angaphantsi kuphononongo lwezifundo ezili-15 phantse kubantu abangama-120,000 ().

Olunye uphononongo lokujonga kwakhona uphando ukusukela ngo-1965 ukuya ku-2010 kwafumanisa ukuba ukutya okusanhlamvu okuziinkozo kunye ne-cereal ene-bran eyongeziweyo kunxulunyaniswa nomngcipheko ophantsi wokutyeba kakhulu ().

Iminyaka elishumi yophando iphakamisa ukuba iinkozo zizonke zinxulunyaniswe nomngcipheko omncinci wokutyeba kakhulu.

5. Nciphisa umngcipheko wohlobo lwe-2 lweswekile

Ukutya ngokupheleleyo endaweni yeenkozo ezicokisekileyo kunokunciphisa umngcipheko wohlobo lweswekile 2 ().

Ukuphononongwa kwezifundo ezili-16 kugqibe kwelokuba ukutshintsha okusanhlamvu okusulungekileyo ngohlobo olupheleleyo kunye nokutya ubuncinci i-2 yeenkozo zemihla ngemihla kunokunciphisa umngcipheko wesifo seswekile ().

Ngokuyinxenye, oku kungenxa yokuba ukutya okuziinkozo okugcweleyo kunokusinceda kulawulo lobunzima kunye nokuthintela ukutyeba kakhulu, umngcipheko wesifo seswekile ().

Ngapha koko, uphononongo luye lwadibanisa ukutya okuziinkozo konke ukunciphisa amanqanaba eswekile yegazi kunye nokuziphucula kwe-insulin ().

Oku kunokubangelwa yimagniziyam, izimbiwa ezifumaneka kwiingqolowa ezigcweleyo ezinceda umzimba wakho ukuba wenze i-carbs kwaye uboshwe kukuziva kwe-insulin ().

Ifayibha kunye nemagniziyam zizakha-mzimba ezibini kwiingqolowa ezipheleleyo ezinceda ukunciphisa umngcipheko wohlobo lweswekile 2.

6. Xhasa ukwetyisa okunempilo

Ifayibha kwiinkozo ezipheleleyo inokuxhasa ukwetyisa okunempilo ngeendlela ezahlukeneyo.

Okokuqala, ifayibha inceda ukunika ubuninzi kwizitulo kwaye yehlise umngcipheko wokuqhinwa.

Okwesibini, ezinye iintlobo zefayibha kwiinkozo zisebenza njenge-prebiotic. Oku kuthetha ukuba bayanceda ukondla i-gut gut yakho eluncedo, ebalulekileyo kwimpilo yokwetyisa (,).

Ngenxa yomxholo wefayibha, iinkozo ezipheleleyo zinceda ukuxhasa ukwetyisa okunempilo ngokunika isambuku kwizitulo kunye nokondla ibacteria yakho.

7. Nciphisa ukudumba okungapheliyo

Ukudumba yingcambu yezifo ezininzi ezingapheliyo.

Obunye ubungqina bucebisa ukuba iinkozo ezipheleleyo zinokunceda ukunciphisa ukudumba ().

Kwisifundo esinye, abasetyhini abatya ezona ngqolowa zipheleleyo babengenakufane bafe ngenxa yeemeko ezingapheliyo ezinxulumene nokudumba ().

Ngaphezulu, kuphononongo lwamva nje, abantu abanesondlo esingenampilo bathathe indawo yemveliso yengqolowa esulungekisiweyo kunye neemveliso zengqolowa epheleleyo kwaye babona ukuncitshiswa kweempawu zokukrala ().

Iziphumo zezi kunye nolunye uphononongo zixhasa iingcebiso zempilo yoluntu zokutshintsha uninzi lweenkozo ezicoliweyo ngeenkozo ezipheleleyo ().

Ukutya ukutya okuziinkozo rhoqo kunokunceda ukunciphisa ukudumba, eyona nto iphambili kwizifo ezininzi ezingapheliyo.

8. Ngamana unganciphisa umngcipheko womhlaza

Uphando malunga nokutya okugcweleyo kunye nomngcipheko womhlaza kubonelele ngeziphumo ezixubeneyo, nangona zibonisa isithembiso.

Kuphononongo olunye lwezifundo ezingama-20, i-6 ibonakalise umngcipheko omncinci womhlaza, ngelixa i-14 ibonakalisile ukuba akukho khonkco ().

Uphando lwangoku lubonisa ukuba izibonelelo zomeleleyo zomzimba eziinkozo zichasene nomhlaza wemibala, enye yezona ntlobo zixhaphakileyo zomhlaza (24,).

Ukongeza, ezinye izibonelelo zezempilo ezinxulumene nefayibha zinokunceda ukunciphisa umngcipheko womhlaza. Oku kubandakanya nendima yayo njenge-prebiotic (24,,).

Okokugqibela, ezinye izinto zeenkozo ezipheleleyo, kubandakanya i-phytic acid, i-phenolic acid, kunye ne-saponins, zinokucothisa ukukhula komhlaza (24).

Iinkozo zizonke zinokunceda ukuthintela umhlaza wecolorectal cancer, yenye yezona ntlobo zixhaphakileyo zomhlaza. Sekunjalo, uphando malunga neengqolowa ezipheleleyo ze-anticancer effects are mixed.

9. Ukunxulunyaniswa nomngcipheko omncinci wokufa ngaphambi kwexesha

Xa umngcipheko wesifo esinganyangekiyo uncitshisiwe, umngcipheko wokufa ngaphambi kwexesha nawo uyehla.

Ngapha koko, olunye uphononongo lwacebisa ukuba ukutya okuziinkozo okupheleleyo ngokuthe ngqo kwehlisa umngcipheko wokufa sisifo sentliziyo, kunye nangaso nasiphi na esinye isizathu ().

Uphononongo lusebenzise idatha kwizifundo ezibini ezikhulu zeqela, uhlengahlengiso kwezinye izinto ezinokuba nefuthe kumanqanaba okufa, njengokutshaya, ubunzima bomzimba, kunye neepateni zokutya ngokubanzi.

Iziphumo zibonise ukuba i-ounce nganye (i-28-gram) yokutya okuziinkozo konke kudityaniswe ne-5% yomngcipheko wokufa ().

Iinkozo ezipheleleyo zidityaniswe nomngcipheko omncinci wokufa ngaphambi kwexesha nangaliphi na isizathu.

Iinkozo ezipheleleyo ayizizo ezomntu wonke

Ngelixa iinkozo ezipheleleyo zisempilweni kubantu abaninzi, zisenokungafaneleki kubo bonke abantu ngalo lonke ixesha.

Isifo seCeliac kunye novakalelo lwegluten

Ingqolowa, irhasi, kunye nerye ziqulathe i-gluten, uhlobo lweprotheni abanye abantu abanganyamezelaniyo okanye abangadibaniyo nayo.

Ukuba ne-gluten allergies, isifo se-celiac, okanye uvakalelo lwe-gluten kunokubangela uluhlu lweempawu, kubandakanya ukukhathala, ukungaginyisi mathe, kunye nentlungu edibeneyo.

Iinkozo ezingenagluteni, kubandakanya i-buckwheat, irayisi, i-oats, kunye ne-amaranth, zilungile kubantu abaninzi abanazo ezi meko.

Nangona kunjalo, abanye banobunzima bokunyamezela naluphi na uhlobo lweenkozo kunye namava okugaya ukutya kunye nezinye iimpawu.

Isifo sengqondo sesifo

Ezinye iinkozo, ezifana nengqolowa, ziphezulu kwii-carbohydrate ezifutshane ezibizwa ngokuba zii-FODMAP. Oku kunokubangela iimpawu kubantu abane-bowel syndrome (IBS), exhaphake kakhulu.

Abanye abantu kunzima ukunyamezela iinkozo. Umcimbi owaziwa kakhulu yi-gluten, ochaphazela abantu abane-gluten allergies, isifo se-celiac, okanye uvakalelo lwe-gluten.

Uyifaka njani i-grains epheleleyo kukutya kwakho

Ungafaka iinkozo ezipheleleyo kukutya ngendlela ezininzi.

Mhlawumbi eyona nto ilula ukuyenza kukufumana ukutya okuziinkozo okupheleleyo kwiingqolowa ezicokisekileyo ekudleni kwakho.

Umzekelo, ukuba ipasta emhlophe isisitrato kwi-pantry yakho, yitshintshe nge-100% yengqolowa epheleleyo okanye enye ipasta yengqolowa epheleleyo. Yenza okufanayo kwizonka kunye neesiriyeli.

Qiniseka ukuba ufunda uluhlu lwezithako ukubona ukuba imveliso yenziwe kwiziqhamo ezigcweleyo.

Khangela igama "elipheleleyo" phambi kweentlobo zeenkozo. Ukuba ithi "ingqolowa" endaweni yokuba "ingqolowa iphelele," ayiphelelanga.

Unokuzama ukutya okuziinkozo okutsha ongenakukuzama ngaphambili, njengequinoa.

Nazi ezinye zeengcamango zokongeza ukutya okuziinkozo kwisidlo sakho:

• Yenza isidudu esiphekiweyo nge-oatmeal okanye ezinye iinkozo.
• Fafaza ii-groats ze-buckwheat ezigcobileyo kwi-cereal okanye kwi-yogurt.
• I-snack kwi-popcorn ephume emoyeni.
• Yenza ipolenta ngomgubo wengqolowa ogcweleyo.
• Ukutshintsha irayisi emhlophe nerayisi emdaka, okanye ukhozo olwahlukileyo olupheleleyo
  njengequinoa okanye ifarro.
• Yongeza ibhali kwiisobho zemifuno.
• Zama ukusebenzisa umgubo wengqolowa ogcweleyo, njengomgubo wengqolowa ogcwele-ingqolowa,
  ekubhakeni.
• Sebenzisa
  ilitye leetillillas zomhlaba ngamatye amhlophe kwii-tacos.

Zininzi iindlela zokwenza ukutya okuziinkozo kwisidlo sakho. Ukutshintsha okusanhlamvu okusulungekileyo kunye neenkozo ezipheleleyo yindawo elungileyo ukuqala.

Umgca wezantsi

Iinkozo ezipheleleyo zihambisa izibonelelo ezahlukeneyo zempilo.

Ukutya ukutya okuziinkozo rhoqo kunokunciphisa umngcipheko wesifo sentliziyo, uhlobo lweswekile sesibini kunye nokutyeba kakhulu. Oku kuyinyani ngakumbi xa befaka endaweni yeenkozo ezicokisekileyo kwisidlo sakho.

Ukutya okune-fiber ephezulu njengokutya okuziinkozo kuphucula kakhulu impilo yakho yokugaya ukutya, nangona abantu abanokunganyamezelani kwe-gluten kufuneka bayiphephe ingqolowa, irhasi kunye nerye.

Ukuphucula impilo kunye nokuphila ixesha elide, cinga ukongeza ukutya okuziinkozo kwisidlo sakho yonke imihla. Ukutya okuziinkozo okusempilweni okusisiqatha, okufana ne-oatmeal yesinyithi, lukhetho oluthandwayo.