Iinkozo: Ngaba zilungile kuwe, okanye zimbi?

Umxholo

• Ziintoni iinkozo?
• Iingqolowa ezipheleleyo vs Amanqatha acocekileyo
• Ezinye iinkozo ziphelele zinezondlo
• Iinkozo eziCociweyo azinampilo kakhulu
• Iinkozo ezipheleleyo zineziBonelelo zezeMpilo
• Ezinye iinkozo ziqulathe iGluten, ebangela iingxaki kubantu abaninzi
• Iinkozo ziphezulu kwiiCarbs, kwaye ngokuqinisekileyo azifanelekanga kubantu abaneswekile
• Iinkozo ziqulathe iAntinutrients, kodwa kunokwenzeka ukuba uzithobele
• Ezinye izidlo ezingenagreyizi zineziBonelelo zezeMpilo ezinamandla
• Thatha uMyalezo waseKhaya

Ukutya okuziinkozo ngowona mthombo mkhulu wamandla okutya ehlabathini.

Ezi ntlobo zintathu zixhaphakileyo yingqolowa, irayisi kunye nombona.

Ngaphandle kokusetyenziswa ngokubanzi, iziphumo zempilo yeenkozo zinempikiswano.

Abanye bacinga ukuba ziyinxalenye ebalulekileyo yokutya okunempilo, ngelixa abanye becinga ukuba benza ingozi.

E-US, abasemagunyeni kwezempilo bacebisa ukuba abasetyhini batye i-5-6 yeenkozo ngosuku, kwaye amadoda atye i-6-8 (1).

Nangona kunjalo, ezinye iingcali zezempilo zikholelwa ukuba kufuneka siziphephe iinkozo kangangoko sinakho.

Ngokunyuka kokuthandwa kwepaleo yokutya, okususa iinkozo, abantu kwihlabathi liphela ngoku bayaziphepha iinkozo kuba bakholelwa ukuba azisempilweni.

Njengoko kuhlala kunjalo kwisondlo, kukho iingxoxo ezilungileyo kumacala omabini.

Eli nqaku lithathela ingqalelo iinkozo kunye neziphumo zempilo, kuvavanywa izinto ezilungileyo kunye ezimbi.

Ziintoni iinkozo?

Iinkozo zesiriyeli (okanye iinkozo nje) zincinci, zinzima kwaye ziyatyiwa imbewu eyomileyo ekhula kwizityalo ezifana nengca ekuthiwa ziicereal.

Kukutya okuyintloko kumazwe amaninzi, kwaye kunika amandla okutya kwihlabathi liphela kunalo naliphi na elinye iqela lokutya, kude.

Iinkozo zidlale indima enkulu kwimbali yoluntu, kwaye ezolimo eziziinkozo zezona zinto ziphambili eziqhubele phambili ukukhula kwempucuko.

Zityiwa ngabantu, kwaye zisetyenziselwa ukondla nokutyebisa imfuyo. Emva koko iinkozo zingaqwalaselwa zenziwe kwiimveliso ezahlukeneyo zokutya

Namhlanje, ezona ziinkozo zixhaphakileyo nezityiwayo ngumbona (okanye umbona), irayisi nengqolowa.

Ezinye iinkozo ezitya izixa ezincinane zibandakanya irhasi, ihabile, amazimba, amazimba, irye nezinye ezininzi.

Kukwakho nokutya ekuthiwa kukungxengxeza, okungezizo iinkozo, kodwa kulungiselelwe kwaye kudliwe njengeenkozo. Oku kubandakanya iquinoa kunye ne-buckwheat.

Ukutya okwenziwe ngee-grains kubandakanya isonka, ipasta, ukutya okuziinkozo kwasekuseni, i-muesli, i-oatmeal, ii-tortillas, kunye nokutya okungafunekiyo okufana ne-pastries kunye neicookies. Iimveliso ezisekwe kwiingqolowa zikwasetyenziselwa ukwenza izithako ezongezwa kuzo zonke iintlobo zokutya okwenziweyo.

Umzekelo, isiraphu yengqolowa ephezulu ye-fructose, iswiti enkulu kwisidlo saseMelika, yenziwa ngombona.

Iinkozo ziyimbewu etyiwayo eyomileyo kwizityalo ezibizwa ngokuba ziisiriyeli. Banikezela ngamandla okutya kwihlabathi liphela kunalo naliphi na elinye iqela lokutya. Ezona ziinkozo ziqheleke kakhulu kukutya umbona (umbona), irayisi kunye nengqolowa.

Iingqolowa ezipheleleyo vs Amanqatha acocekileyo

Njengokutya okuninzi, ayizizo zonke iinkozo ezenziwe ngokulinganayo.

Kubalulekile ukwenza umahluko phakathi kweenkozo ezipheleleyo kunye nezicokisekileyo.

Ingqolowa iphela inamalungu amathathu (,):

• Isebe: Uluhlu lwangaphandle oluqinileyo lwengqolowa Iqulethe ifayibha, iiminerali kunye nee-antioxidants.
• Inzala: Isiseko esityebileyo sezondlo esinee-carbs, amafutha, iiproteni, iivithamini, iiminerali, ii-antioxidants kunye neefytonutrients ezahlukeneyo. Intsholongwane yimveku engekazalwa yesityalo, leyo yinxalenye yesityalo esitsha.
• Endosperm: Elona candelo likhulu leenkozo, liqulathe ikakhulu ii-carbs (ngokohlobo lwestatshi) kunye neprotein.

Ingqolowa esulungekisiweyo isuswe i-bran kunye ne-germ, ishiya i-endosperm ().

Ezinye iinkozo (njenge-oats) zihlala zityiwa ziphelele, kanti ezinye zidla ngokutyiwa zisulungekile.

Iinkozo ezininzi zityiwa kakhulu emva kokuba zicutshulwe zangumgubo ocolekileyo zaze zaqhutywa ngendlela eyahlukileyo. Oku kubandakanya ingqolowa.

Kubalulekile: Gcina ukhumbula ukuba iilebhile zokutya okuziinkozo konke okupakishwe ekutyeni kunokulahlekisa kakhulu. Ezi ngqolowa zihlala zichithwe ngomgubo ocolekileyo kwaye kufuneka zibe neziphumo ezifanayo zemetabolism njengabalingani babo abacokisekileyo.

Imizekelo ibandakanya ukutya okuziinkozo okwenziwe ngengqolowa, "njengembewu yonke" yeFroot Loops kunye neCocoa Puffs. Oku kutya AKUKHO mpilo, nangona kunokuba nexabiso elincinci (le-pulverized) yeenkozo.

Ukhozo olupheleleyo luqulathe i-bran kunye nentsholongwane yengqolowa, ebonelela ngefayibha kunye nazo zonke iintlobo zezondlo ezibalulekileyo. Iinkozo ezicoliweyo ziye zasuswa ezi ndawo zinesondlo, kushiya kuphela i-endosperm ephezulu.

Ezinye iinkozo ziphelele zinezondlo

Ngelixa iinkozo ezicoliweyo zizityebi ezingenazondlo (iikhalori ezingenanto), oku akuyonyani malunga neenkozo ezipheleleyo.

Zonke iinkozo zihlala ziphezulu kwizondlo ezininzi, kubandakanya ifayibha, iivithamini ze-B, i-magnesium, i-iron, i-phosphorus, i-manganese kunye ne-selenium (5, 6).

Oku kuxhomekeke kuhlobo lweenkozo. Ezinye iinkozo (ezifana nehabile nengqolowa epheleleyo) zilayishwe ngezinongo, ukanti ezinye (njengerayisi nombona) azinasondlo kakhulu, nkqu nakwimo yazo yonke.

Gcina ukhumbula ukuba iinkozo ezisulungekileyo zihlala zityebiswa ngezakha mzimba ezifana ne-iron, i-folate kunye ne-vithamini ze-B, ukubuyisela ezinye zezakhamzimba ezilahlekileyo ngexesha lokulungiswa (7).

Iinkozo ezicociweyo azinazondlo, kodwa ezinye iinkozo (ezifana nehabile nengqolowa) zilayishwe ngezakha mzimba ezininzi ezibalulekileyo.

Iinkozo eziCociweyo azinampilo kakhulu

Iinkozo ezicoliweyo zifana neenkozo ezipheleleyo, ngaphandle konke yezinto ezintle zisusiwe.

Akukho nto ishiyekileyo ngaphandle kwe-carb ephezulu, i-endosperm eneekhalori ezininzi ezinezitatshi ezininzi kunye neeprotein ezincinci.

Ifayibha kunye nezakhamzimba zikhutshiwe, kwaye iinkozo ezicokisiweyo ngoko ke zihlelwa njengeekhalori "ezingenanto".

Ngenxa yokuba ii-carbs zohlulwe kwifayibha, kwaye mhlawumbi nokuba ngumhlaba ube ngumgubo, ngoku ziyafikeleleka ngokulula kwii-enzymes zomzimba zokwetyisa.

Ngesi sizathu, bayaphuka ngokukhawuleza, kwaye kunokukhokelela kwiipikhi ezikhawulezayo kumanqanaba eswekile yegazi xa usetyenziswa.

Xa sisitya ukutya okunesicarbohydrate esulungekisiweyo, iiswekile zethu zegazi zinyuka ngokukhawuleza, kwaye ziphinde zehle kwakhona kungekudala. Xa amanqanaba eswekile yegazi ehla, siyalamba size sifune iminqweno ().

Izifundo ezininzi zibonisa ukuba ukutya ezi ntlobo zokutya kukhokelela kukutya kakhulu, kwaye kunokubangela ukutyeba kunye nokutyeba kakhulu (9, 10).

Iinkozo ezicociweyo zikwanxulunyaniswe nezifo ezininzi zemetabolism. Banokuqhuba ukunganyangeki kwi-insulin kwaye banxulunyaniswa nohlobo 2 lweswekile kunye nesifo sentliziyo (11,,).

Ukusuka kwindawo yokondla, kukho akhonto kulungile malunga neenkozo ezicokisekileyo.

Ziphantsi kwizondlo, ziyatyebisa, kwaye zinobungozi, kwaye uninzi lwabantu lutya kakhulu.

Ngelishwa, uninzi lwabantu lokutya okuziinkozo luvela kwindidi ephuculweyo. Bambalwa kakhulu abantu kumazwe aseNtshona abatya izixa ezikhulu zeenkozo.

Iinkozo ezicociweyo ziphezulu kwii-carbs eziye zetyiswe zize zifunxwe ngokukhawuleza okukhulu, zikhokelela kwizipikha ezikhawulezayo kwiswekile yegazi kunye nendlala elandelayo kunye neminqweno. Banxulunyaniswa nokukhuluphala kunye nezifo ezininzi ze-metabolic.

Iinkozo ezipheleleyo zineziBonelelo zezeMpilo

Ukutya okupheleleyo kuhlala kukhethwa kukutya okucutshungulwayo. Iinkozo azikho ngaphandle.

Zonke iinkozo zihlala zinefayibha eninzi kunye nezakha mzimba ezibalulekileyo, kwaye azinazo iimpembelelo ezifanayo zokufumana ukutya njengokutya okusulungekileyo.

Inyaniso yile, amakhulu yezifundo zidibanisa ukusetyenziswa kokutya okuziinkozo kuzo zonke iintlobo zeziphumo ezincedo kwimpilo (,,):

• Ixesha elide: Izifundo ezivela eHarvard zibonise ukuba abantu abatye ezona zinkozo zingaphantsi kune-9% kunamathuba okuba bafe ngexesha lokufunda, nge-15% yokuncipha ekufeni ngenxa yesifo sentliziyo ().
• Ukutyeba kakhulu: Abo batya ukutya okuziinkozo kakhulu banomngcipheko osezantsi wokutyeba kakhulu, kwaye bathambekele ekubeni namanqatha asezantsi esisu (,,,).
• Uhlobo lwe-2 yeswekile: Abantu abatya ukutya okuziinkozo kakhulu banomngcipheko osezantsi wokuba nesifo seswekile (,,).
• Isifo sentliziyo: Abantu abadla ukutya okuziinkozo ngaphezulu ukuya kuthi ga kwiipesenti ezingama-30 kumngcipheko wesifo sentliziyo, owona mbulali mkhulu ehlabathini (,,,).
• Umhlaza wekolon: Kwisifundo esinye, ii-servings ezi-3 zokutya okuziinkozo ngemini zazinxulunyaniswa nomngcipheko ophantsi we-17% womhlaza ongalunganga. Olunye uphando oluninzi lufumene iziphumo ezifanayo (,,).

Ijongeka inomdla, kodwa gcinani engqondweni ukuba uninzi lwezi zifundo ziqwalasele kwindalo. Abakwazi ukungqina ingqolowa iphelele kubangele ubungozi obuncitshisiweyo besifo, kuphela kwabo bantu batya ukutya okuziinkozo mancinci amathuba ukuzifumana.

Oko bekutshiwo, kukwakho nezilingo ezilawulwayo (isayensi yokwenyani) ebonisa ukuba iinkozo zizonke zinokonyusa ukugcwala kwaye ziphucule uninzi lwamanqaku ezempilo, kubandakanya nokumakisha kunye nomngcipheko wesifo sentliziyo (,,,,,,).

Izifundo ezininzi zibonisa ukuba abantu abatya ezona ngqolowa zinomngcipheko osezantsi wokutyeba kakhulu, isifo sentliziyo, isifo seswekile, umhlaza wekolon, kwaye bathande ukuhlala ixesha elide. Oku kuxhaswa ngedatha evela kwizilingo ezilawulwayo.

Ezinye iinkozo ziqulathe iGluten, ebangela iingxaki kubantu abaninzi

IGluten yiprotein efumaneka kwiingqolowa ezifana nengqolowa, isipelingi, irye nerhasi.

Abantu abaninzi abanyamezelani ne-gluten. Oku kubandakanya abantu abanesifo se-celiac, isifo esibuhlungu se-autoimmune, kunye nabantu abanobuntununtunu obunobunkunkqele (39).

Isifo seCeliac sichaphazela i-0.7-1% yabantu, ngelixa amanani e-gluten uvakalelo phakathi kwe-0.5-13%, uninzi lujikeleze i-5-6% (,).

Ke, xa iyonke, mhlawumbi ingaphantsi kwe-10% yabemi inovakalelo kwi-gluten. Oku kusekho izigidi Abantu base-US kuphela, kwaye akufuneki bathathwe kancinci.

Lo ngumthwalo onzima nezifo obangelwa kukutya okukodwa (ingqolowa) kukodwa.

Ezinye iinkozo, ngakumbi ingqolowa, nazo ziphezulu kwii-FODMAPs, uhlobo lwe-carbohydrate enokubangela uxinzelelo lokugaya ukutya kubantu abaninzi (42, 43).

Nangona kunjalo, ngenxa yokuba i-gluten ibangela iingxaki kubantu abaninzi, oku akuthethi ukuba "iinkozo" zimbi, kuba okunye ukutya okuziinkozo okupheleleyo akukho gluten.

Oku kubandakanya irayisi, umbona, i-quinoa kunye ne-oats (i-oats kufuneka ibhalwe "i-gluten-free" kwizigulana ezingacacanga, kuba ngamanye amaxesha ukulandelela izixa zengqolowa kuyaxutywa xa kusenziwa).

IGluten, iprotein efumaneka kwiinkozo ezininzi (ngakumbi ingqolowa), inokubangela iingxaki kubantu abanovakalelo kuyo. Nangona kunjalo, zininzi ezinye iinkozo ngokwendalo ezingenanto ye-gluten.

Iinkozo ziphezulu kwiiCarbs, kwaye ngokuqinisekileyo azifanelekanga kubantu abaneswekile

Iinkozo ziphezulu kakhulu kwiicarbohydrate.

Ngesi sizathu, zinokubangela iingxaki kubantu abangazinyamezeliyo kakhulu ii-carbohydrate ekutyeni.

Oku kuyinyani ikakhulu kubantu abaneswekile, abaqhele ukwenza kakuhle kakhulu kukutya okune-carb ephantsi ().

Xa abantu abaneswekile besitya ii-carbs ezininzi, iswekile yegazi labo iyanyuka, ngaphandle kokuba bathatha iziyobisi (njenge-insulin) ukuzisa.

Abantu abanokunganyangeki kwi-insulin, isifo se-metabolic okanye isifo seswekile banokufuna ukunqanda ukutya ngakumbi iindidi ezicokisekileyo.

Nangona kunjalo, ayizizo zonke iinkozo ezifanayo kule meko, kwaye ezinye zazo (ezinje ngeoats) zinokuba luncedo (,).

Olunye uphononongo oluncinci lubonise ukuba i-oatmeal yemihla ngemihla inciphisa amanqanaba eswekile yegazi kwizigulana ezinesifo seswekile, kwaye yehlisa isidingo se-insulin ngama-40% ().

Nangona ukuphepha zonke iinkozo kunokuba ngumbono olungileyo kubantu abanesifo seswekile (ngenxa yee-carbs), ukutya okuziinkozo kubuncinci "kubi kakhulu" kuneenkozo ezicokisekileyo ().

Iinkozo ziphezulu kwii-carbohydrate, ngenxa yoko azifanelekanga kubantu abakukutya okunee-carb ezisezantsi. Abantu abaneswekile abanako ukuzinyamezela iinkozo ezininzi, ngenxa yemali eninzi yeecarbohydrate.

Iinkozo ziqulathe iAntinutrients, kodwa kunokwenzeka ukuba uzithobele

Impikiswano enye ngokuchasene neenkozo, kukuba ziqulathe izinto ezingafunekiyo ().

Izinto ezingafunekiyo zizinto ekutyeni, ngakumbi izityalo, eziphazamisa ukugaya kunye nokufakwa kwezinye izondlo.

Oku kubandakanya i-phytic acid, ii-lectins kunye nezinye ezininzi.

I-Phytic acid inokubopha iiminerali kwaye ibathintele ukuba bangeniswe, kwaye ii-lectins zinokubangela ukonakala emathunjini (,).

Nangona kunjalo, kubalulekile ukugcina engqondweni ukuba i-antinutrients ayibalulekanga ngqo kwiinkozo. Zikwafumaneka kuzo zonke iintlobo zokutya okunempilo, kubandakanya amandongomane, iimbewu, iimbotyi, izilimo eziyizigaxa kunye neziqhamo kunye nemifuno.

Ukuba besinokukuphepha konke ukutya okuqukethe izinto ezingafunekiyo, ngekhe kubekhona ukutya okuninzi okushiyekileyo.

Oko bekutshiwo, iindlela zokulungiselela ngokwesiko njengokufaka, ukuntshula kunye nokubila zinokuthotywa uninzi lwezinto ezichasayo (, 53, 54).

Ngelishwa, uninzi lweenkozo ezisetyenzisiweyo namhlanje khange zidlule kwezi ndlela zokulungisa, kungoko ke kukho inani elininzi lezinto ezingafunekiyo kuzo.

Nangona kunjalo, inyani yokuba ukutya kuqukethe izinto ezingafunekiyo akuthethi ukuba akulunganga kuwe. Konke ukutya kuneenzuzo kunye neengozi, kwaye izibonelelo zokwenyani, ukutya okupheleleyo kuhlala kugqithisile kwiziphumo eziyingozi zezinto ezingafunekiyo.

Njengokunye ukutya kokutya, ukutya okuziinkozo kuhlala kuneziyobisi ezifana ne-phytic acid, lectins, kunye nezinye. Ezi zinokuthotywa isidima kusetyenziswa iindlela zokuzilungiselela njengokufaka, ukuntshula kunye nokubila.

Ezinye izidlo ezingenagreyizi zineziBonelelo zezeMpilo ezinamandla

Izifundo ezininzi zenziwe kwizidlo ezingabandakanyi iinkozo.

Oku kubandakanya ukutya okune-carb ephantsi kunye nokutya kwepaleo.

Ukutya kwe-paleo kuthintela iinkozo ngokomgaqo, kodwa ukutya okune-carb ephantsi kuyaziphelisa ngenxa yomxholo wekhabhathi.

Izifundo ezininzi kuzo zombini ii-carb ezisezantsi kunye nepaleo zibonisile ukuba ezi ndlela zokutya zinokukhokelela ekunciphiseni ubunzima, ukunciphisa amanqatha esisu kunye nokuphuculwa okukhulu kweempawu zokumakisha ezahlukeneyo zempilo (55, 56,).

Ezi zifundo ngokubanzi ziguqula izinto ezininzi ngexesha elinye, ke ngekhe utsho njalo nje ukususa iinkozo kubangele izibonelelo zempilo.

Kodwa zibonisa ngokucacileyo ukuba ukutya akwenzi njalo imfuno ukubandakanya iinkozo zokuba sempilweni.

Kwelinye icala, sinezifundo ezininzi kukutya kweMeditera, okubandakanya iinkozo (ubukhulu becala zizele).

Ukutya kweMeditera kukwabangela izibonelelo eziphambili zempilo kwaye kwehlise umngcipheko wesifo sentliziyo kunye nokufa ngaphambi kwexesha (58,).

Ngokwezi zifundo, zombini izidlo ezibandakanya kwaye zingabandakanyi iinkozo zinokuhambelana nempilo ebalaseleyo.

Thatha uMyalezo waseKhaya

Njengakwezinto ezininzi kwisondlo, konke oku kuxhomekeke ngokupheleleyo kumntu.

Ukuba uthanda iinkozo kwaye uzive ulungile xa uzitya, kubonakala ngathi akukho sizathu sakuziphepha ukuba uhlala usitya ikakhulu iphelele iinkozo.

Kwelinye icala, ukuba awuzithandi iinkozo okanye ukuba zikwenza uzive ungalunganga, akukho bubi ekuziphepheni nazo.

Iinkozo azibalulekanga, kwaye akukho sondlo apho ongenakufumana kokunye ukutya.

Ekupheleni kosuku, iinkozo zilungile kwabanye, kodwa hayi kwabanye.

Ukuba uthanda iinkozo, zitye. Ukuba awuzithandi, okanye zikwenza uzive ungalunganga, ke ziphephe. Yinto elula njengaleyo.