Izinzuzo Zezempilo eziyi-9 zokudla okusanhlamvu okuphelele

-Delile

• Yini okusanhlamvu okuphelele?
• 1. Izakhamzimba eziphezulu nefayibha
• 2. Yehlisa ingozi yesifo senhliziyo
• 3. Yehlisa ingozi yokushaywa unhlangothi
• 4. Nciphisa ubungozi bokukhuluphala ngokweqile
• 5. Yehlisa ingozi yokuba nohlobo 2 sikashukela
• 6. Sekela ukugaya okunempilo
• 7. Nciphisa ukuvuvukala okungamahlalakhona
• 8. Kunganciphisa ingozi yokuba nomdlavuza
• 9. Kuxhunyaniswe nengozi encishisiwe yokufa ngaphambi kwesikhathi
• Izinhlamvu eziphelele akuzona ezabo bonke abantu
• Isifo seCeliac nokuzwela kwe-gluten
• Isifo samathumbu esicasulayo
• Ungakufaka kanjani okusanhlamvu okuphelele ekudleni kwakho
• Okubalulekile

Izinhlamvu eziphelele beziyingxenye yokudla komuntu amashumi ezinkulungwane zeminyaka ().

Kepha abasekeli bokudla okuningi kwanamuhla, njengokudla kwepaleo, bathi ukudla okusanhlamvu akulungile empilweni yakho.

Ngenkathi ukudla okuphezulu okusanhlamvu okucwengisisiwe kuxhunyaniswa nezinkinga zempilo njengokukhuluphala nokuvuvukala, okusanhlamvu okuphelele kuyindaba ehlukile.

Eqinisweni, ukudla okusanhlamvu okuphelele kuhlotshaniswa nezinzuzo ezahlukahlukene, kufaka phakathi ingozi ephansi yesifo sikashukela, isifo senhliziyo, nomfutho wegazi ophakeme.

Nazi izinzuzo eziphezulu zezempilo eziyi-9 zokudla okusanhlamvu okuphelele.

Yini okusanhlamvu okuphelele?

Izinhlamvu ziyimbewu yezitshalo ezinjengotshani ezibizwa ngokuthi okusanhlamvu. Ezinye zezinhlobo ezivame kakhulu ummbila, ilayisi nokolweni.

Ezinye izinhlamvu zezitshalo ezingezona ezotshani, noma ama-pseudocereals, nazo zibhekwa njengezinhlamvu ezigcwele, kufaka phakathi i-buckwheat, i-quinoa ne-amaranth.

Izinhlamvu zamabele okusanhlamvu zinezingxenye ezintathu ():

• Igatsha. Lokhu kunzima, ngaphandle
  igobolondo. Iqukethe i-fiber, amaminerali, nama-antioxidants.
• I-Endosperm. Isendlalelo esiphakathi se-
  okusanhlamvu kwenziwa kakhulu ngama-carbs.
• Igciwane. Lokhu
  ungqimba lwangaphakathi lunamavithamini, amaminerali, amaprotheni nezinhlanganisela zezitshalo.

Izinhlamvu zingasongwa, zichotshozwe noma ziqhekezwe. Noma kunjalo, inqobo nje uma lezi zingxenye ezintathu zikhona ngesilinganiso sazo sokuqala, zibhekwa njengokusanhlamvu okuphelele.

Izinhlamvu ezihlanjululwe zisuswe igciwane kanye ne-bran, kwasala kuphela i-endosperm.

Yize okusanhlamvu okucwengisisiwe kuye kwanezelwa amanye amavithamini namaminerali, kusengakabi yimiqemane futhi kungabi nomsoco njengazo zonke izinhlobo.

Izinhlobo ezivamile zokusanhlamvu okuphelele zifaka:

• oatmeal
• I-Popcorn
• amabele
• quinoa
• irayisi elinsundu
• rye lonke
• irayisi lasendle
• ijikijolo kakolweni
• i-bulgur
• okufana nokolweni
• mzikayise
• ibhali
• amabele

Imikhiqizo eyenziwe ngalokhu kudla ibhekwa njengokusanhlamvu okuphelele. Lokhu kufaka phakathi izinhlobo ezithile zesinkwa, ipasta, nezinhlamvu zasekuseni.

Uma uthenga imikhiqizo esetshenzisiwe yenhlamvu ephelele, funda uhlu lwezithako ukuqinisekisa ukuthi zenziwe ngokuphelele ngokusanhlamvu okuphelele, hhayi ingxube yezinhlamvu eziphelele nezicwengisisiwe.

Futhi, bhekisisa okuqukethwe ushukela, ikakhulukazi esimweni sokudla okusanhlamvu kwasekuseni, okuvame ukulayishwa ushukela ongeziwe. Ukubona "okusanhlamvu okuphelele" emaphaketheni akusho ukuthi umkhiqizo uphilile.

Izinhlamvu eziphelele ziqukethe zonke izingxenye ezintathu zokusanhlamvu. Kunezinhlobo eziningi ezahlukahlukene, kufaka phakathi ukolweni ophelele nommbila wonke, i-oats, irayisi elinsundu ne-quinoa.

1. Izakhamzimba eziphezulu nefayibha

Izinhlamvu eziphelele ziletha izakhi zomzimba eziningi ezibalulekile. Lokhu kufaka phakathi:

• Umucu. I-bran inikeza ifayibha eningi ezinhlamvwini ezigcwele.
• Amavithamini. Izinhlamvu eziphelele ziphakeme kakhulu kumavithamini B, kufaka phakathi
  i-niacin, i-thiamine, ne-folate (3,
  4).
• Amaminerali. Futhi aqukethe inani elihle lamaminerali, njenge-zinc,
  i-iron, i-magnesium, ne-manganese.
• Amaprotheni. Izinhlamvu eziphelele ziyaziqhenya
  amagremu amaningana wamaprotheni ngokudla ngakunye.
• Ama-antioxidants. Abaningi
  izinhlanganisela ezinhlamvwini eziphelele zisebenza njengama-antioxidants. Lokhu kufaka phakathi i-phytic acid,
  ama-lignans, i-asidi ye-ferulic, nesibabule ().
• Isitshalo
  izinhlanganisela. Izinhlamvu eziphelele ziletha izinhlobo eziningi zezakhi zezitshalo ezidlala i-
  indima ekuvimbeleni izifo. Lokhu kufaka phakathi ama-polyphenols, ama-stanols, nama-sterols ().

Inani eliqondile lalezi zakhamzimba lincike ohlotsheni lwezinhlamvu.

Noma kunjalo, ukukunika umuzwa wephrofayili yabo yokudla okunempilo, nazi izakhi zomzimba eziyinhloko nge-ounce elilodwa (ama-28 amagremu) ama-oats omile (4):

• Umucu: 3 amagremu
• I-Manganese: I-69% yeSethenjwa
  Ukudla kwansuku zonke (i-RDI)
• I-Phosphorus: U-15% we-RDI
• Thiamine: 14% we-RDI
• Magnesium: U-12% we-RDI
• Yethusi: 9% we-RDI
• Izinki
  nensimbi: U-7% we-RDI

Izinhlamvu eziphelele ziletha izakhi zomzimba ezahlukahlukene ezibalulekile, kufaka phakathi amavithamini, amaminerali, amaprotheni, ifayibha nezinye izinhlanganisela zezitshalo ezinempilo.

2. Yehlisa ingozi yesifo senhliziyo

Enye yezinzuzo ezinkulu zezempilo ezinhlamvini eziphelele ukuthi yehlisa ingozi yesifo senhliziyo, okuyimbangela ehamba phambili yokufa emhlabeni wonke ().

Ukubuyekezwa kwezifundo eziyi-10 kutholakale ukuthi ama-servings amathathu we-1-ounce (28-gram) okusanhlamvu okuphelele nsuku zonke anganciphisa ingozi yesifo senhliziyo ngo-22% ().

Ngokufanayo, isifundo seminyaka eyi-10 kubantu abadala abayi-17,424 sabona ukuthi labo abadle ingxenye enkulu kakhulu yezinhlamvu eziphelele maqondana nokudla kwabo okuphelele kwe-carb babe ne-47% engcupheni ephansi yesifo senhliziyo ().

Abaphenyi baphetha ngokuthi izidlo ezinempilo yenhliziyo kufanele zifake okusanhlamvu okuphelele kakhulu kanye nezinhlamvu ezimbalwa ezihlanjululwe.

Ucwaningo oluningi luhlangana ndawonye izinhlobo ezahlukene zokusanhlamvu, okwenza kube nzima ukuhlukanisa izinzuzo zokudla ngakunye.

Noma kunjalo, izinkwa zokudla okusanhlamvu okusanhlamvu kanye nokusanhlamvu, kanye ne-bran eyengeziwe, kuye kwaxhunyaniswa ngokukhethekile nokwehla kwengozi yesifo senhliziyo ().

Ukudla okusanhlamvu okuphelele kunganciphisa ingozi yesifo senhliziyo, ikakhulukazi lapho kushintsha okusanhlamvu okucwengile.

3. Yehlisa ingozi yokushaywa unhlangothi

Izinhlamvu eziphelele zingasiza ekunciphiseni ubungozi bokushaywa unhlangothi ().

Ekuhlaziyweni kwezifundo ezi-6 kubantu abacishe babe ngama-250,000, labo abadla okusanhlamvu okuphelele kakhulu babenengozi ephansi engu-14% yokushaywa unhlangothi kunalabo abadla okumbalwa ().

Ngaphezu kwalokho, izinhlanganisela ezithile ezinhlamvini eziphelele, njenge-fiber, uvithamini K, nama-antioxidants, zinganciphisa ubungozi bokushaywa unhlangothi.

Izinhlamvu eziphelele ziyanconywa ekudleni kwe-DASH naseMedithera, zombili ezingasiza ekwehliseni ubungozi bokushaywa unhlangothi ().

Njengengxenye yokudla okunempilo enhliziyweni, okusanhlamvu okuphelele kungasiza ekwehliseni ubungozi bokushaywa unhlangothi.

4. Nciphisa ubungozi bokukhuluphala ngokweqile

Ukudla ukudla okune-fiber kungakusiza ukugcwalise futhi kuvimbele ukudla ngokweqile. Lesi ngesinye sezizathu zokudla okune-fiber ephezulu kunconyelwa ukunciphisa umzimba ().

Okusanhlamvu okuphelele nemikhiqizo eyenziwe kubo kugcwaliswa kakhulu kunezinhlamvu ezihlanjululwe, kanti ucwaningo lubonisa ukuthi bangehlisa ubungozi bokukhuluphala.

Eqinisweni, ukudla ama-3 servings of okusanhlamvu okuphelele nsuku zonke kwakuxhunywe kunkomba yomzimba ephansi (BMI) namafutha angaphansi esiswini ekubuyekezweni kwezifundo eziyi-15 cishe kubantu abayi-120,000 ().

Olunye ucwaningo olubukeza ucwaningo kusuka ku-1965 kuya ku-2010 luthole ukuthi okusanhlamvu okusanhlamvu okuphelele nokusanhlamvu okune-bran eyengeziwe kuhlotshaniswa nengozi ephansi enesizotha yokukhuluphala ().

Iminyaka eyishumi yocwaningo iphakamisa ukuthi okusanhlamvu okuphelele kuxhunyaniswe nengozi ephansi yokukhuluphala.

5. Yehlisa ingozi yokuba nohlobo 2 sikashukela

Ukudla uphelele esikhundleni sezinhlamvu ezihlanjululwe kunganciphisa ubungozi bohlobo 2 sikashukela ().

Ukubuyekezwa kwezifundo eziyi-16 kuphethe ngokuthi ukufaka okusanhlamvu okucwengiwe ngezinhlobo eziphelele nokudla okungenani ama-servings ama-2 okusanhlamvu okuphelele nsuku zonke kunganciphisa ingozi yesifo sikashukela ().

Ngokwengxenye, lokhu kungenxa yokuthi okusanhlamvu okugcwele i-fiber okugcwele nakho kungasiza ekulawuleni isisindo futhi kuvimbele ukukhuluphala, okuyingozi engaba nesifo sikashukela ().

Ngaphezu kwalokho, ucwaningo luxhumanise ukudla okuphelele okusanhlamvu emazingeni kashukela asezingeni lokuzila nokuthuthukisa ukuzwela kwe-insulin ().

Lokhu kungahle kube ngenxa ye-magnesium, amaminerali atholakala ezinhlamvwini ezigcwele ezisiza umzimba wakho ukwengeza i-carbs futhi iboshwe ekuzweleni kwe-insulin ().

I-fibre ne-magnesium yizakhi ezimbili zokudla okusanhlamvu okusiza ekwehliseni ubungozi bohlobo 2 lwesifo sikashukela.

6. Sekela ukugaya okunempilo

I-fiber ekusanhlamvu okuphelele ingasekela ukugaywa okunempilo ngezindlela ezahlukahlukene.

Okokuqala, i-fiber isiza ukunikeza inqwaba ezihlalweni futhi yehlise ubungozi bokuqunjelwa.

Okwesibili, ezinye izinhlobo ze-fiber ezinhlamvini zisebenza njengama-prebiotic. Lokhu kusho ukuthi zisiza ukondla ama-bacterium akho esiswini, abalulekile empilweni yokugaya ukudla (,).

Ngenxa yokuqukethwe kwayo kwe-fiber, okusanhlamvu okuphelele kusiza ukuxhasa ukugaywa okunempilo ngokunikeza inqwaba ezihlalweni nangokondla ama-bacterium akho esiswini.

7. Nciphisa ukuvuvukala okungamahlalakhona

Ukuvuvukala kuyimbangela yezifo eziningi ezingamahlalakhona.

Obunye ubufakazi busikisela ukuthi okusanhlamvu okuphelele kungasiza ekwehliseni ukuvuvukala ().

Kwesinye isifundo, abesifazane abadle okusanhlamvu okuphelele kakhulu kungenzeka ukuthi bangafa ngenxa yezimo ezingamahlalakhona ezihlobene nokuvuvukala ().

Ngaphezu kwalokho, ocwaningweni lwakamuva, abantu abanezindlela zokudla ezingenampilo bathathe indawo yemikhiqizo kakolweni ecolisisiwe ngemikhiqizo kakolweni ephelele futhi babona ukwehla kwezimpawu zokuvuvukala ().

Imiphumela yalezi nezinye izifundo isekela izincomo zezempilo zomphakathi zokushintsha okusanhlamvu okucwengileko okusanhlamvu okuphelele ().

Ukudla okusanhlamvu okuphelele njalo kungasiza ekunciphiseni ukuvuvukala, okuyisici esiyinhloko ezifweni eziningi ezingamahlalakhona.

8. Kunganciphisa ingozi yokuba nomdlavuza

Ukucwaninga ngokudla okusanhlamvu okuphelele kanye nengozi yomdlavuza kunikeze imiphumela exubile, noma kunjalo kukhombisa ukwethembisa.

Kokunye ukubuyekezwa kwezifundo ezingama-20, i-6 ikhombise ingozi enciphile yomdlavuza, kuyilapho i-14 ikhombisile ukuthi akukho sixhumanisi ().

Ucwaningo lwamanje lubonisa ukuthi izinzuzo eziphelele ze-grains anticancer ziphikisana nomdlavuza we-colorectal, enye yezinhlobo ezivame kakhulu zomdlavuza (24,).

Ukwengeza, ezinye izinzuzo zezempilo ezixhunywe ku-fiber zingasiza ukunciphisa ingozi yomdlavuza. Lokhu kufaka phakathi indima yayo njenge-prebiotic (24,,).

Okokugcina, ezinye izingxenye zokusanhlamvu okuphelele, kufaka phakathi i-phytic acid, i-phenolic acid, nama-saponins, kunganciphisa ukukhula komdlavuza (24).

Izinhlamvu eziphelele zingasiza ekuvikeleni umdlavuza obala ngokobulili, okungenye yezinhlobo zomdlavuza ezivame kakhulu. Noma kunjalo, ucwaningo ngemiphumela ephelele ye-anticancer ye-grains ixubekile.

9. Kuxhunyaniswe nengozi encishisiwe yokufa ngaphambi kwesikhathi

Lapho ingozi yakho yesifo esingelapheki incishisiwe, ingozi yakho yokufa ngaphambi kwesikhathi nayo yehla.

Eqinisweni, olunye ucwaningo luye lwasikisela ukuthi ukudla okusanhlamvu okuphelele kwehlisa ikakhulukazi ingozi yokufa ngenxa yesifo senhliziyo, kanye nanoma yisiphi esinye isizathu ().

Ucwaningo lusebenzise idatha kusuka ezifundweni ezimbili ezinkulu zamaqoqo, ukulungisa ezinye izici ezingaba nomthelela emazingeni okufa, njengokubhema, isisindo somzimba, kanye namaphethini wokudla jikelele.

Imiphumela ikhombise ukuthi i-1-ounce (28-gram) ngayinye yokusanhlamvu okusanhlamvu yayixhunywe engcupheni engu-5% ephansi yokufa ().

Izinhlamvu eziphelele zixhunywe engcupheni ephansi yokufa ngaphambi kwesikhathi kunoma yisiphi isizathu.

Izinhlamvu eziphelele akuzona ezabo bonke abantu

Ngenkathi okusanhlamvu okuphelele kunempilo kubantu abaningi, kungahle kungafaneleki kubo bonke abantu ngaso sonke isikhathi.

Isifo seCeliac nokuzwela kwe-gluten

Ukolweni, ibhali, ne-rye kuqukethe i-gluten, uhlobo lwamaprotheni abanye abantu abangakubekezeleli noma ukungezwani nawo.

Ukuba nokungezwani komzimba ne-gluten, isifo se-celiac, noma ukuzwela kwe-gluten kungadala uhla lwezimpawu, kufaka phakathi ukukhathala, ukugaya ukudla, nobuhlungu obuhlangene.

Izinhlamvu ezingenayo i-Gluten, kufaka phakathi i-buckwheat, irayisi, i-oats, ne-amaranth, zilungile kubantu abaningi abanale mibandela.

Kodwa-ke, abanye bakuthola kunzima ukubekezelela noma yiluphi uhlobo lokusanhlamvu futhi babhekana nokucindezeleka kokugaya ukudla nezinye izimpawu.

Isifo samathumbu esicasulayo

Ezinye izinhlamvu, njengokolweni, zinama-carbohydrate amakhemikhali amancane abizwa ngama-FODMAP. Lokhu kungadala izimpawu kubantu abane-irritable bowel syndrome (IBS), okuvame kakhulu.

Abanye abantu banenkinga yokubekezelela okusanhlamvu. Udaba olwaziwa kakhulu yi-gluten, oluthinta abantu abane-allergy ye-gluten, isifo se-celiac, noma ukuzwela kwe-gluten.

Ungakufaka kanjani okusanhlamvu okuphelele ekudleni kwakho

Ungafaka okusanhlamvu okuphelele ekudleni kwakho ngezindlela eziningi.

Mhlawumbe into elula ukuyenza ukuthola okunye okusanhlamvu okusanhlamvu okusanhlamvu okucwengileko ekudleni kwakho.

Isibonelo, uma i-pasta emhlophe iyisisekelo se-pantry yakho, esikhundleni sayo ufake i-100% kakolweni ophelele noma enye i-pasta egcwele okusanhlamvu. Yenza okufanayo ngezinkwa namabele.

Qiniseka ukuthi ufunda uhlu lwezithako ukuze ubone ukuthi ngabe umkhiqizo wenziwe ngezinhlamvu ezigcwele yini.

Bheka igama elithi “lonke” phambi kwezinhlobo zezinhlamvu. Uma imane ithi "ukolweni" esikhundleni sokuthi "ukolweni ophelele," ayiphelele.

Ungazama futhi okusanhlamvu okuphelele okungenzeka ukuthi awukaze uzame ngaphambili, njenge-quinoa.

Nayi eminye imibono yokwengeza okusanhlamvu okuphelele ekudleni kwakho:

• Yenza iphalishi eliphekiwe nge-oatmeal noma ezinye izinhlamvu.
• Fafaza ama-groats we-buckwheat athosiwe ku-cereal noma i-yogurt.
• Isnack on popcorn popped.
• Yenza i-polenta ngqolowa egcwele okusanhlamvu.
• Shintsha irayisi elimhlophe nelayisi elinsundu, noma okusanhlamvu okuhlukile okuhlukile
  njenge-quinoa noma i-farro.
• Faka ibhali kumasobho wemifino.
• Zama ukusebenzisa izimpuphu ezigcwele okusanhlamvu, ezifana nofulawa ogcwele kakolweni,
  ekubhakeni.
• Sebenzisa
  ama-tortilla ommbila womhlabathi ngaphandle kwama-tortilla amhlophe kuma-tacos.

Kunezindlela eziningi zokusebenzisa okusanhlamvu okuphelele ekudleni kwakho. Ukufaka okusanhlamvu okucwengileko okusanhlamvu okuphelele yindawo enhle yokuqala.

Okubalulekile

Izinhlamvu eziphelele ziletha izinzuzo ezahlukahlukene zezempilo.

Ukudla njalo okusanhlamvu okuphelele kunganciphisa ingozi yesifo senhliziyo, thayipha isifo sikashukela sesi-2, nokukhuluphala. Lokhu kuyiqiniso ikakhulukazi lapho befaka okusanhlamvu okucwengile ekudleni kwakho.

Ukudla okunama-fiber amaningi okusanhlamvu okuphelele nakho kuyayithuthukisa kakhulu impilo yakho yokugaya ukudla, noma ngabe abantu abane-gluten ukungabekezelelani kufanele bagweme ukolweni, ibhali, nerye.

Ukuze uthole impilo ethuthukisiwe nokuphila isikhathi eside, cabanga ukungeza okusanhlamvu okuphelele ekudleni kwakho nsuku zonke. Izinhlamvu zokudla kwasekuseni ezinempilo, okusanhlamvu okusanhlamvu, njenge-oatmeal yensimbi esikiwe, kuyindlela ethandwayo.