Uthini umahluko phakathi kwengqolowa iphelele nengqolowa?

Umxholo

• Kuqala, iinkozo ezicokisekileyo
• Inkcazo yozizo olupheleleyo
• Inkcazo yengqolowa iphela
• Inkcazo yeMultigrain
• Indlela yokukhetha ezona zonka zisempilweni, iiBagels, iWraps, kunye nokunye
• Uphengululo lwe

Mhlawumbi uyazi ukudlula isonka esimangalisayo xa ubamba isonka kwivenkile, kodwa kuthekani xa kuziwa ekukhetheni phakathi "kwengqolowa yonke" kunye "nengqolowa yonke"? Kuthekani nge "multigrain"? Ezi lebhile kwiibhegi zesonka, iibhokisi zeesiriyeli, kunye neecrackers zinokwenza ukuthengwa kwegrosari kubhideke.

Ke, siqhekeza yonke into oyifunayo malunga nento eyenza into ingqolowa iphelele, umzekelo, kunye nokwahluka kwesondlo ngasinye ukunceda wenze esona sigqibo sisempilweni.

Kuqala, iinkozo ezicokisekileyo

Ukuqonda ukuba kutheni kungacocwanga, iinkozo ezipheleleyo lolona khetho lungcono, kunokunceda ukwazi ukuba yintoni engekhoyo kwiinkozo ezisulungekisiweyo okanye ezimhlophe. Isonka esimhlophe, ipasta, irayisi, okanye umgubo zonke zenziwe ngeenkozo ezisulungekileyo eziye zasuswa intsholongwane kunye nebran, ngenxa yoko uphoswa zizo zonke izibonelelo zempilo ezivela kwifiber kunye ne-antioxidants. Endaweni yokuba ushiye isitatshi-aka carbs. Ngelixa i-carbs ingelulo utshaba-nantsi ngakumbi malunga nokuba kutheni ungaziva unetyala malunga nokutya iinkozo ezisulungekileyo zesonka zikholisa ukuba phezulu kwisalathiso se-glycemic, okwenza amanqanaba eswekile yegazi anyuke kwaye awele ngokukhawuleza. Oko kukhokelela kwindlala kunye neminqweno, ngoko ukukhetha rhoqo ukutya okune-GI ephezulu kunokubangela ubunzima.

Ngoku u yiyo Ngokucacileyo, nantsi into ekufuneka uyazi malunga nazo zonke iinketho zesonka esimdaka esele zishiyiwe ezishelfini.

Inkcazo yozizo olupheleleyo

Ingqolowa esanda kuvunwa entsimini ineenxalenye ezintathu: i-bran, egcwele i-fiber, i-vitamin B, kunye ne-antioxidants; intsholongwane, eneeproteni, iiminerali, namafutha asempilweni; kunye ne-endosperm, ebonelela ngestatshi. "Iinkozo ezipheleleyo" zithetha ukuba bobathathu bashiyeke behleli bengekho.

Sukukhohliswa ukuba imveliso ithi yenziwe nge iinkozo ezipheleleyo." Oku kuthetha ukuba kukho abanye ukutya okuziinkozo, kodwa akukho kuxela ukuba yimalini.

Iinkozo ezipheleleyo, ezinje nge-amaranth, i-millet, irayisi emdaka, kunye nequinoa, zizityebi kwiipolyphenols. Ezi antioxidants zithintela ukonakala okukhululekileyo kwaye zinokuba nezibonelelo ezichasene nokuguga. Basempilweni ngakumbi kunokhozo olusulungekileyo, olususwe ezinye iinxalenye zesondlo zengqolowa ngexesha lokulungiswa. Umxholo wefiber ephezulu yesonka esipheleleyo sesonka, imiqulu, kunye nokusonga kuya kukugcina ugcwele ixesha elide kwaye ukhuthaze inkqubo yokugaya enempilo, zombini ezinokukunceda ukulawula ubunzima bakho.

Inkcazo yengqolowa iphela

Icandelo lokutya laseMelika lithathela ingqolowa njengohlobo lwenkozo epheleleyo. Ke xa ubona igama elithi "ingqolowa epheleleyo" ekupakishweni, oko kuthetha ukuba zonke iinxalenye zengqolowa zishiywe zinjalo. Ngaphezu koko, ukuba imveliso ibizwa ngokuba yingqolowa iphelele, oko kuthetha ukuba ayidibananga nezinye iinkozo. Ukusuka kwimbono yesondlo, ungaqwalasela ngokubanzi iimveliso zengqolowa ukuba zibe nempilo njengezinye ukutya okuziinkozo. Ukubalwa kwefiber kunye nezithako kufuneka ziqwalaselwe, nangona kunjalo. (Inqaku elisecaleni: Asingawo onke amazwe achaza la magama ngendlela efanayo. ECanada, umzekelo, igama elithi "ingqolowa iphelele" linokubandakanya izinto ezingafakwanga iinkozo ezipheleleyo, kodwa endaweni yoko zilungiswe ngokudibanisa ezinye zeebhranti ezihluthiweyo.)

Kuthekani Ngesonka Esisiseko Sengqolowa?

Uxolo ukubika, kodwa ukuba unqumle igama elithi "iphelele," isonka sengqolowa siyinto efanayo nesonka esimhlophe kuba zombini zenziwe ngomgubo ococekileyo. (BTW, khangela oku kutya okuphezulu kwe-carb embi kunezonka ezimhlophe.) Ayinikezeli inzuzo yesondlo. Ngamanye amaxesha unokufumana i- isuntswana yefiber eyongezelelweyo kwisonka sengqolowa ngenxa yokuba isixa esincinci se-bran songezwe kwakhona, kodwa akwanelanga ukubeka oku kwinqanaba lengqolowa okanye isonka esipheleleyo.

Inkcazo yeMultigrain

I-Multigrain inokuvakala njengeyona ndlela inempilo, kodwa yonke "i-multigrain" ithetha ukuba imveliso inakho iinkozo ezininzi kuyo. Oku akuthethi ukuba ezi nkozo zinjalo ngokupheleleyo iinkozo. Enyanisweni, ngokuqhelekileyo kuxutywa ukucocwa nokungacocwanga, okwenza olu khetho lungabi nasondlo kune-100 yeepesenti eziziinkozo. Kuyafana nangesonka esibhalwe "iinkozo ezintandathu" okanye ezifanayo. Oku kuthetha ukuba zintandathu iintlobo ezahlukeneyo zengqolowa ezisetyenzisiweyo ekwenzeni esi sonka. Lo ngumzekelo ogqibeleleyo wobungakanani (iinkozo ezingaphezulu) akuyomfuneko ukuba ungcono kunowomgangatho (usebenzisa enye okanye ezimbini ngokupheleleyo iinkozo).

Indlela yokukhetha ezona zonka zisempilweni, iiBagels, iWraps, kunye nokunye

Kulungile, ngoku uwazi umahluko phakathi kwazo zonke ezi meko, nantsi indlela yokhula ngokhetho kwaye ufumane eyona isempilweni kuwe.

1. Funda iilebhile.

Ngelixa ingezizo zonke iileyibhile zentengiso ezilawulwayo okanye ezinokwamkelwa ngokwexabiso lobuso (i-trans fat, sijonge kuwe), unokwazi ngokulula ukuba kukho into ehlangabezana nemigangatho yokhozo ngokujonga isitampu esipheleleyo senkozo kwindawo ethile kwiphakheji. Isitampu, esadalwa yi-Oldways Whole Grain Council (OWGC) kumzamo wokunceda abathengi benze ukhetho olungcono lokutya, amanqaku okuba zonke iinkozo ezikulo nto ziphelele, kwaye-ibhonasi-inkonzo enye iya kunika ubuncinane i-16 grams. yeenkozo Ngelixa kungafunwayo ngumthetho wase-US ukuba abavelisi babandakanye oku kwileyibhile yabo, kukho phantse i-9,000 yeemveliso ezibhalwe ngoku kwimarike eMelika.

Ukongeza, i-OWGC inamalebhile athi "i-50 yepesenti yeenkozo ezipheleleyo," oku kuthetha ukuba imveliso inesiqingatha seenkozo zayo ezivela kwiinkozo ezipheleleyo okanye ubuncinane i-8 grams yeenkozo ezipheleleyo ngokukhonza, kunye "nesitampu esisisiseko," esithetha ngaphantsi. ngaphezu kwesiqingatha seenkozo ziphelele.

2. Jonga izithako.

Khangela uluhlu lwezithako kumagama angundoqo afana ne "etyetyiswa" okanye "i-bleached." Ezi zikhokelo zokuba okunye okanye konke ukutya kuqulethe iinkozo ezicokisekileyo. Khangela kwakhona naziphi na iincasa ezenziweyo, imibala, okanye izigcina-lwazi kuluhlu. Xa ungathandabuzeki, khetha izinto ezinezithako zendalo oziqondayo.

3. Gxila kwifayibha.

Qinisekisa ukuba nakuphi na ukutya okuziinkozo okupheleleyo kukho ubuncinci iigram ezi-4 zefayibha ngokukunceda ukuhlangabezana neemfuno zakho zemihla ngemihla ezingama-25 grams ngosuku. (Unokuphinda usebenze kwisabelo sakho ngezi ndlela zokupheka zisempilweni ezinokutya okuphezulu.)

4. Nciphisa iswekile netyuwa.

Ukuba uchithe ixesha elininzi ujonga iinkozo kunye noludwe lwezithako, ngelixa ukulo, khetha ukutya okuziinkozo okupheleleyo okungaphantsi kwe-2 gram yeswekile (ukunqanda ezo mvakalelo zokuxhoma kunye nentloko) kwaye zingaphantsi kwe-200 milligrams Isodium ngokukhonza. Uya kumangaliswa kukwazi ukuba isonka kunye ne-cereal zinokuphakama ngokungalindelekanga kwi-sodium.

Okukwintsusa: Ukubheja kwakho okusemgangathweni kwisondlo esiphezulu kukujonga ukutya okuyi-100 yeepesenti ezipheleleyo. Xa oko kungenakwenzeka, ingqolowa epheleleyo lukhetho lwesibini olukhulu, kwaye izinto ze-multigrain zifuna ukujongwa kufutshane. Nokuba yeyiphi kwezi zikhetho ziya kuba ngcono kuneenkozo ezisulungekileyo kunye nesonka esimhlophe.

Uphengululo lwe