Ingqolowa: Isondlo, izibonelelo kunye nokunye

Umxholo

• Yintoni iCandelo leNgqolowa?
• Iprofayile yesondlo
• Ukukhuthaza iMpilo yokuGaya ukutya
• Ngamana unokunceda ukukhusela umhlaza othile
• Ngamana unokukhuthaza impilo yentliziyo
• Iindawo ezinokubakho ezantsi
• Inayo iGluten
• Iqulethe iiFructans
• IPhytic Acid
• Uyitya njani i-Ngqolowa yesebe
• Umgca osezantsi

Ingqolowa yengqolowa yenye yeendidi ezintathu zekernel yengqolowa.

Ihluthwe ngexesha lenkqubo yokugaya, kwaye abanye abantu banokuyithathela ingqalelo njengemveliso.

Nangona kunjalo, ityebile kwizithako ezininzi zezityalo kunye neeminerali kunye nomthombo obalaseleyo wefayibha.

Ngapha koko, iprofayile yesondlo inokuyiphucula impilo yakho kwaye yehlise umngcipheko wezifo ezithile ezinganyangekiyo.

Nantsi yonke into ekufuneka uyazi malunga nengqolowa yengqolowa.

Yintoni iCandelo leNgqolowa?

I-kernel yengqolowa yenziwe ngamalungu amathathu: i-bran, i-endosperm kunye ne-germ.

I-bran ngumaleko ongaphandle onzima weenkozo zengqolowa, ezixinene-zipakishwe zizondlo ezahlukeneyo kunye nefayibha.

Ngexesha lenkqubo yokugaya, i-bran iyahluthwa kude kwi-kernel yengqolowa kwaye ibe yimveliso.

Ingqolowa ingqolowa inencasa eswiti. Ingasetyenziselwa ukongeza ubume kunye nencasa yomzimba opheleleyo kwisonka, iimuffin kunye nezinye izinto ezibhakiweyo.

Ingqolowa ingqolowa iqokobhe elingaphandle lokhuselo lweenkozo zengqolowa ezihluthwayo ngexesha lenkqubo yokugaya.

Iprofayile yesondlo

Ingqolowa yengqolowa igcwele izondlo ezininzi. Ikomityi yekomityi (29-gram) yokukhonza ibonelela (1):

• Iikhalori: 63
• Amafutha: 1.3 iigram
• Amafutha agcwalisiweyo: 0.2 iigrem
• Iprotheni: 4.5 grams
• IiCarbohydrate: 18.5 iigrem
• Ifayibha yokutya: 12.5 amagremu
• Thiamine: 0.15 mg
• URiboflavin: 0.15 mg
• Niacin: 4 mg
• Vitamin B6: 0.4 mg
• Potassium: 343
• Intsimbi: 3.05 mg
• Magnesium: 177 mg
• Iphosphorus: 294 mg

Ingqolowa ingqolowa nayo inexabiso elifanelekileyo lezinc kunye nobhedu. Ukongeza, ibonelela ngaphezulu kwesiqingatha sexabiso lemihla ngemihla (i-DV) selenium nangaphezulu kwe-DV yemanganese.

Ayisiyiyo kuphela ingqolowa yesondlo exineneyo, ikwakhalori ephantsi. Isiqingatha sekomityi (29 iigrem) sinee-calories ezingama-63 kuphela, eyi-minuscule ithathela ingqalelo zonke izakha-mzimba ezipakishwayo.

Ngaphezu koko, inamafutha asezantsi ewonke, amafutha kunye ne-cholesterol, kunye nomthombo olungileyo weprotein esekwe kwizityalo, enika malunga ne-5 yeeprotheyini kwisiqingatha sendebe (i-29 gram).

Ngokuqinisekileyo, eyona nto inomdla kakhulu kwingqolowa yengqolowa ngumxholo wayo wefayibha. Isiqingatha sekomityi (i-29 yeegram) yengqolowa yengqolowa ibonelela phantse i-13 yegramu yefayibha yokutya, eyi-99% ye-DV (1).

Ingqolowa ingqolowa ngumthombo olungileyo wezinongo ezininzi kunye neeprotheyini kunye neekhalori eziphantsi. Ingumthombo olunge kakhulu wefayibha yokutya ngokunjalo.

Ukukhuthaza iMpilo yokuGaya ukutya

Ingqolowa yengqolowa inikezela ngezibonelelo ezininzi kwimpilo yakho yokwetyisa.

Ngumthombo ojiyileyo wefayibha engenakunyibilika, eyongeza isambuku kwisitulo sakho kwaye ikhawulezise ukuhamba kwesitulo ngokusebenzisa ikholoni yakho ().

Ngamanye amagama, ifayibha engenakunyibilika ekhoyo kwingqolowa yengqolowa inokunceda ekuthinteleni okanye kuthintele ukuqunjelwa kwaye igcine intshukumo yakho yamathumbu rhoqo.

Ukongeza, uphononongo lubonakalisile ukuba ingqolowa yengqolowa inokunciphisa iimpawu zokugaya ukutya, ezinjengokuqunjelwa nokungonwabi, kwaye iyasebenza ngakumbi ekwandiseni ubuninzi bezindle kunezinye iintlobo zentsinga engenakunyibilika njenge-oats kunye neziqhamo ezithile kunye nemifuno (,).

Ingqolowa yengqolowa ikwacebile kwii-prebiotic, eziyimicu engenakunqunyulwa esebenza njengomthombo wokutya kwe-bacteria yakho esempilweni, ukonyusa amanani abo, athi wona, akhuthaze impilo yamathumbu ().

Ingqolowa ingqokelela ukomeleza impilo yokucola ukutya ngokubonelela ngomthombo olungileyo wefayibha enganyibilikiyo, enokunceda ekuthinteleni okanye ekunyangeni ukuqhina. Ikwasebenza njenge-prebiotic, ekhuthaza ukukhula kweentsholongwane ezisempilweni.

Ngamana unokunceda ukukhusela umhlaza othile

Esinye isibonelelo sempilo yengqolowa yengqolowa yindima yayo ekunokuthintela iintlobo ezithile zomhlaza, enye yazo - umhlaza wekolon- ngowesithathu umhlaza oqhelekileyo kwihlabathi lonke ().

Izifundo ezininzi ebantwini nasezimpuku zidibanise ingqolowa yokutya kunye nomngcipheko omncinci womhlaza wekolon (,,).

Ngapha koko, ingqolowa yengqolowa ibonakala ithintela ukukhula kwethumba kwiikholoni zabantu ngokuthe gqolo ngokuthelekiswa neminye imithombo yokutya okune-fiber ephezulu, njenge-oat bran ().

Impembelelo yengqolowa kumngcipheko womhlaza wekolon kungenzeka ukuba ubangelwe yinxalenye yomxholo ophezulu wefayibha, njengoko izifundo ezininzi zinxulumana nokutya okuphezulu okunefayibha nomngcipheko omncinci womhlaza wekolon (,).

Nangona kunjalo, umxholo wefayibha wengqolowa yengqolowa isenokungabi yiyo kuphela enegalelo ekunciphiseni umngcipheko.

Ezinye izinto zengqolowa yengqolowa- ezinje ngee-antioxidants zendalo ezinje nge-phytochemical lignans kunye ne-phytic acid-zinokudlala indima nayo (,,).

Ukutya ingqolowa yengqolowa kuye kwaboniswa ukuba kuyonyusa kakhulu ukuveliswa kwee-acids ezinamafutha amancinci (SCFA) kuvavanyo lweetyhubhu kunye nezifundo zezilwanyana ().

Ii-SCFA ziveliswa yibacteria yamathumbu esempilweni kunye nomthombo omkhulu wesondlo kwiiseli zekolon, ukuzigcina zisempilweni.

Nangona le ndlela ingaqondakali ncam, izifundo zelebhu zibonisa ukuba ii-SCFA ziyanceda ukukhusela ukukhula kwethumba kunye nokukhuthaza ukusweleka kweeseli zomhlaza kwikholoni (,,,).

Ingqolowa yengqolowa nayo inokudlala indima ekhuselayo ngokuchasene nokukhula komhlaza webele ngenxa yomxholo wayo we-phytic acid kunye ne-lignan ().

Ezi antioxidants zithintele ukukhula kwesifo somhlaza webele kuvavanyo lweetyhubhu kunye nezifundo zezilwanyana (,).

Ukongeza, ifayibha efumaneka kwingqolowa yengqolowa inokunceda ukunciphisa umngcipheko womhlaza webele.

Izifundo zibonise ukuba ifayibha inokunyusa isixa se-estrogen esikhutshwe ngumzimba wakho ngokuthintela ukufunxwa kwe-estrogen emathunjini, kubangele ukunciphisa amanqanaba e-estrogen (,,).

Ukwehla okunjalo ekujikelezeni i-estrogen kunokunxulunyaniswa nomngcipheko omncinci womhlaza wamabele (,).

Ingqolowa yengqolowa iphezulu kwi-fiber kwaye iqulethe i-lignan phytochemicals kunye ne-phytic acid-zonke ezinokuthi zinxulunyaniswe nomngcipheko omncinci wecolon kunye nomhlaza webele.

Ngamana unokukhuthaza impilo yentliziyo

Izifundo ezininzi zokujonga zinxibelelanise ukutya okune-fiber ephezulu kunye nokwehla komngcipheko wesifo sentliziyo (,,).

Olunye uphando oluncinci, lwakutsha nje luxele ukwehla okukhulu kwecholesterol yonke emva kokutya ingqolowa yengqolowa imihla ngemihla kangangeeveki ezintathu. Ukongeza, akukho kuncitshiswa kwe "cholesterol elungileyo" ye-HDL kwafunyanwa ().

Uphando lukwacebisa ukuba ukutya okuphezulu kwifayibha yokutya kunokunciphisa i-triglycerides yegazi ().

I-Triglycerides ziintlobo zamafutha afunyanwa egazini lakho elinxulunyaniswa nomngcipheko omkhulu wesifo sentliziyo ukuba uphakanyisiwe.

Ke ngoko, ukongeza ingqolowa yengqolowa ekutyeni kwakho kwemihla ngemihla kunokunyusa ukutya kwakho yonke ifayibha ukunceda ukuthintela isifo sentliziyo.

Njengomthombo olungileyo wefayibha, ingqolowa yengqolowa inokunceda ukuthoba i-cholesterol iyonke kunye ne-triglycerides, enokunciphisa umngcipheko wesifo sentliziyo.

Iindawo ezinokubakho ezantsi

Nangona ingqolowa yengqolowa ikukutya okuxineneyo kwezondlo kunye nezibonelelo ezininzi ezinokubakho kwezempilo, kunokubakho ukungahambi kakuhle.

Inayo iGluten

IGluten lusapho lweeproteni ezifumaneka kwiinkozo ezithile, kubandakanya ingqolowa ().

Uninzi lwabantu lunokungenisa i-gluten ngaphandle kokufumana iziphumo ebezingalindelekanga. Nangona kunjalo, abanye abantu banokuba nobunzima bokulunyamezela olu hlobo lweprotein.

Isifo seCeliac sisifo esizimela emzimbeni apho umzimba ngempazamo ujolise kwi-gluten njengoyikiso lwangaphandle emzimbeni, obangela iimpawu zokugaya ukutya njengentlungu zesisu kunye norhudo.

Ukungena kwe-Gluten kungonakalisa ulwelwesi lwamathumbu kunye namathumbu amancinci kwizigulana ezingapheliyo ().

Abanye abantu banengxaki yokuziva bengekho celiac gluten, apho bangavavanyi ukuba banesifo se-celiac kodwa basaziva bengonwabanga ngokwetyisa emva kokutya i-gluten (,).

Ke ngoko, abantu abanesifo se-celiac kunye novakalelo lwe-gluten kufuneka baphephe iinkozo eziqukethe i-gluten, kubandakanya ingqolowa yengqolowa.

Iqulethe iiFructans

I-Fructans luhlobo lwe-oligosaccharide, i-carbohydrate eyenziwe luchungechunge lweemolekyuli ze-fructose ezinemolekyuli yeglucose ekugqibeleni.

Le khonkco yehydrohydrate ayinyamezeleki kwaye iyabila kwikholoni yakho.

Le nkqubo yokuvumba inokuvelisa irhasi kunye nezinye iziphumo ebezingalunganga zokugaya ukutya ezinje nge-belching, iintlungu zesisu okanye urhudo, ngakumbi kubantu abane-bowel syndrome (IBS) (35).

Ngelishwa, ezinye iinkozo, ezifana nengqolowa, ziphezulu kwii-fructans.

Ukuba unengxaki ye-IBS okanye unokunganyamezelani okwaziwayo, kuya kufuneka uphephe ingqolowa yengqolowa.

IPhytic Acid

I-Phytic acid sisondlo esifumaneka kuzo zonke iimbewu zezityalo, kubandakanya iimveliso zengqolowa epheleleyo. Ingakumbi ijolise kwingqolowa yengqolowa (,,).

I-Phytic acid inokuthintela ukufunxwa kwezimbiwa ezithile ezifana ne-zinc, i-magnesium, calcium kunye nentsimbi ().

Ke, ukufunxwa kwezi zimbiwa kunokuhla xa kusetyenziswe ukutya okuphezulu kwi-phytic acid njengengqolowa yengqolowa.

Yiyo loo nto ngamanye amaxesha i-phytic acid ibizwa ngokuba yi-antinutrient.

Kubantu abaninzi abadla ukutya okunesondlo, i-phytic acid ayisiyongozi enkulu.

Nangona kunjalo, ukuba utya ukutya okunesondlo esine-phytic-acid kunye nokutya okuninzi, unokuhlakulela ukusilela kwezi zinto zibalulekileyo ngokuhamba kwexesha.

Ukuba unokunganyamezelani kwi-gluten okanye i-fructans, kungcono ukuphepha ingqolowa yengqolowa, njengoko iqulethe zombini. Ingqolowa ingqolowa nayo iphezulu kwi-phytic acid, enokuthi ichaphazele ukufunxeka kwezondlo ezithile.

Uyitya njani i-Ngqolowa yesebe

Zininzi iindlela zokongeza ingqolowa yengqolowa ekutyeni kwakho.

Xa kuziwa kwizinto ezibhakiweyo, le mveliso inemisebenzi eyahlukeneyo inokongezwa okanye ithathe indawo yomgubo ukonyusa incasa, ubunjani kunye nesondlo.

Unako nokufafaza ingqolowa yengqolowa kwii-smoothies, iyogathi kunye nee-cereal ezishushu.

Ukongeza ingqolowa eninzi kakhulu ekutyeni kwakho ngokukhawuleza kunokubangela uxinzelelo lokugaya ukutya ngenxa yomxholo wefayibha ephezulu. Ke ngoko, kungcono ukuqala ngokucotha, ukwandisa ukutya okuthe chu ngokuthe ngcembe kunye nokuvumela umzimba wakho ukuba uhlengahlengise.

Kwakhona, qiniseka ukusela amanzi amaninzi njengoko uphakamisa ukutya kwakho ukuze kugaye ifayibha ngokufanelekileyo.

Ingqolowa yengqolowa ingaxutywa kwizinto ezibhakiweyo okanye ifafazwe kwiismoothies, iyogathi kunye neesiriyeli. Xa usongeza ingqolowa yengqolowa kwisidlo sakho, yenze kancinci kancinci kwaye uqiniseke ukuba usele ulwelo oluninzi.

Umgca osezantsi

Ingqolowa yengqolowa inesondlo kakhulu kwaye ingumthombo ogqwesileyo wefayibha.

Inokuxhamla impilo kunye nentliziyo kunye nokunciphisa umngcipheko webele kunye nekholoni.

Nangona kunjalo, ayifanelekanga kubantu abane-gluten okanye ukunganyamezelani kwe-fructan, kwaye umxholo wayo we-phytic acid unokuthintela ukufunxwa kwezimbiwa ezithile.

Kubantu abaninzi, ingqolowa yengqolowa ibonelela ngesongezelelo esikhuselekileyo, esilula nesinempilo kwizinto ezibhakiweyo, i-smoothies kunye neeyogathi.