Izinhlamvu: Ingabe Zikulungele Wena, noma Zimbi?

-Delile

• Yini okusanhlamvu?
• Okusanhlamvu Okuphelele vs okusanhlamvu okucwengile
• Amanye amabele aphelele anomsoco kakhulu
• Izinhlamvu ezicwengisiwe azinampilo kakhulu
• Izinhlamvu Eziphelele Zinezinzuzo Eziningi Zempilo
• Ezinye Izinhlamvu Ziqukethe I-Gluten, Okubangela Izinkinga Kubantu Abaningi
• Izinhlamvu Ziphezulu ku-Carbs, futhi Mhlampe Azibafanele Abantu Abanesifo Sikashukela
• Izinhlamvu Ziqukethe Izithako Ezingadliwayo, Kepha Kungenzeka Uzilulaze
• Okunye Ukudla Okungasanhlamvu Kunezinzuzo Ezinamandla Zezempilo
• Thatha Umlayezo Wekhaya

Izinhlamvu zokusanhlamvu zingumthombo owodwa omkhulu wamandla okudla emhlabeni.

Izinhlobo ezintathu ezisetshenziswa kakhulu ukolweni, ilayisi nommbila.

Ngaphandle kokusetshenziswa kabanzi, imiphumela yezempilo yezinhlamvu iphikisana impela.

Abanye bacabanga ukuthi bayingxenye ebalulekile yokudla okunempilo, kanti abanye bacabanga ukuthi kudala ingozi.

E-US, iziphathimandla zezempilo zincoma ukuthi abesifazane badle ukudla okungu-5-6 okusanhlamvu ngosuku, kuthi abesilisa badle u-6-8 (1).

Kodwa-ke, abanye ochwepheshe bezempilo bakholelwa ukuthi kufanele sigweme okusanhlamvu ngangokunokwenzeka.

Ngokwanda kokudla kwe-paleo, okususa okusanhlamvu, abantu emhlabeni wonke manje sebegwema okusanhlamvu ngoba bakholelwa ukuthi akunampilo.

Njengoba kwenzeka kaningi ekondleni, kunezimpikiswano ezinhle nhlangothi zombili.

Lo mbhalo ubheka kabanzi okusanhlamvu nemiphumela yempilo yabo, uhlola izinto ezinhle, nezimbi.

Yini okusanhlamvu?

Izinhlamvu zokusanhlamvu (noma izinhlamvu nje) zincane, zinzima futhi ziyadla imbewu ekhula ezitshalweni ezinjengotshani ezibizwa ngokuthi okusanhlamvu.

Kukudla okuyisisekelo emazweni amaningi, futhi kunikeza amandla amaningi okudla emhlabeni wonke kunanoma yiliphi elinye iqembu lokudla, kude.

Izinhlamvu zidlale indima enkulu emlandweni wesintu, kanti ezolimo okusanhlamvu zingenye yezentuthuko enkulu ebhebhethekise intuthuko yempucuko.

Zidliwa ngabantu, futhi zisetshenziselwa ukondla nokukhuluphalisa imfuyo. Ngemuva kwalokho okusanhlamvu kungacutshungulwa kube yimikhiqizo yokudla ehlukahlukene

Namuhla, okusanhlamvu okukhiqizwa kakhulu futhi kudliwe ummbila (noma ummbila), irayisi nokolweni.

Okunye okusanhlamvu okusetshenziswa ngamanani amancane kufaka ibhali, i-oats, amabele, amabele, irye nokunye okuningi.

Bese kuba khona nokudla okubizwa ngama-pseudocereals, okungezona okusanhlamvu empeleni, kepha kulungiswa futhi kudliwe njengamabele. Lokhu kufaka phakathi i-quinoa ne-buckwheat.

Ukudla okwenziwe okusanhlamvu kufaka phakathi izinkwa, ipasta, okusanhlamvu kwasekuseni, i-muesli, i-oatmeal, ama-tortilla, kanye nokudla okungenamsoco njengamakhekhe namakhukhi. Imikhiqizo esekwe okusanhlamvu isetshenziselwa ukwenza izithako ezifakwa kuzo zonke izinhlobo zokudla okusetshenzisiwe.

Isibonelo, isiraphu yommbila ephezulu ye-fructose, iswidi enkulu ekudleni kwase-US, yenziwa ngommbila.

Izinhlamvu ziyimbewu edliwayo eyomile evela ezitshalweni ezibizwa ngokuthi okusanhlamvu. Banikeza amandla amaningi okudla emhlabeni wonke kunanoma yiliphi elinye iqembu lokudla. Izinhlamvu ezisetshenziswa kakhulu ummbila (ummbila), irayisi nokolweni.

Okusanhlamvu Okuphelele vs okusanhlamvu okucwengile

Njengokunye ukudla okuningi, akuzona zonke izinhlamvu ezidalwe zilingana.

Kubalulekile ukwenza umehluko phakathi kwezinhlamvu eziphelele nezicwengisisiwe.

Uhlamvu lonke luqukethe izingxenye ezintathu eziyinhloko (,):

• Igatsha: Uqweqwe lwangaphandle oluqinile lwenhlamvu. Iqukethe i-fiber, amaminerali kanye nama-antioxidants.
• Igciwane: Umgogodla ocebile ngomsoco oqukethe ama-carbs, amafutha, amaprotheni, amavithamini, amaminerali, ama-antioxidants kanye nama-phytonutrients ahlukahlukene. Igciwane yimbungu yesitshalo, ingxenye eveza isitshalo esisha.
• I-Endosperm: Ingxenye enkulu yokusanhlamvu, iqukethe ama-carbs amaningi (ngesimo sesitashi) namaprotheni.

Inhlamvu esetshenzisiwe isuswe i-bran kanye negciwane, kwasala i-endosperm ().

Ezinye izinhlamvu (njenge-oats) zivame ukudliwa ziphelele, kanti ezinye zivame ukudliwa zihlanjululwe.

Izinhlamvu eziningi zidliwa kakhulu ngemuva kokuthi zicutshungulwe zaba ufulawa ocoleke kakhulu zacutshungulwa zaba ngenye indlela. Lokhu kufaka ukolweni.

Okubalulekile: Gcina ukhumbula ukuthi ilebula eliphelele lokusanhlamvu ekuphakelweni kokudla lingadukisa kakhulu. Lezi zinhlamvu zivame ukufafazwa zibe ufulawa ocolekileyo kakhulu futhi kufanele zibe nemiphumela efanayo yemethamo njengabalingani babo abahlanjululwe.

Izibonelo zifaka okusanhlamvu okucutshunguliwe kwasekuseni, njengokuthi “okusanhlamvu okuphelele” i-Froot Loops kanye ne-Cocoa Puffs. Lokhu kudla AKUPHILILE, noma kungaqukatha inani elincane lezinhlamvu ezigcwele (eziphukile).

Uhlamvu oluphelele luqukethe i-bran kanye negciwane lohlamvu, olunikeza i-fiber nazo zonke izinhlobo zezakhamzimba ezibalulekile. Izinhlamvu ezihlanjululwe zisuswe lezi zingxenye ezinomsoco, kusale kuphela i-endosperm ephezulu.

Amanye amabele aphelele anomsoco kakhulu

Ngenkathi okusanhlamvu okucwengiwe kungamampunge okunomsoco (ama-calories angenalutho), lokhu akulona iqiniso ngezinhlamvu ezigcwele.

Izinhlamvu eziphelele zivame ukuba nezakhi eziningi, kufaka phakathi i-fiber, amavithamini B, i-magnesium, i-iron, i-phosphorus, i-manganese ne-selenium (5, 6).

Lokhu futhi kuya ngohlobo lwamabele. Okunye okusanhlamvu (okufana ne-oats nokolweni ophelele) kulayishwa izakhamzimba, kanti ezinye (njengelayisi nommbila) akunamsoco kakhulu, ngisho nakuzo zonke izinhlobo zazo.

Khumbula ukuthi okusanhlamvu okucwengiwe kuvame ukucebiswa ngezakhamzimba ezinjenge-iron, i-folate kanye namavithamini B, ukufaka ezinye izakhamzimba ezilahlekile ngesikhathi kusetshenzwa (7).

Izinhlamvu ezihlanjululwe zinomsoco omubi, kepha okunye okusanhlamvu okuphelele (njenge-oats nokolweni) kulayishwa izakhi zomzimba eziningi ezibalulekile.

Izinhlamvu ezicwengisiwe azinampilo kakhulu

Izinhlamvu ezihlanjululwe zifana nezinhlamvu eziphelele, ngaphandle konke kwezinto ezinhle zisusiwe.

Akukho okusele ngaphandle kwe-carb ephezulu, i-endosperm enekhalori ephezulu enesitashi esiningi namanani amancane amaprotheni.

I-fiber nezakhamzimba zikhishiwe, futhi okusanhlamvu okucwengisisiwe ngakho-ke kubekwa njengamakhalori "angenalutho".

Ngoba ama-carbs ahlukaniswe nefayibha, futhi mhlawumbe aze agaywe abe ufulawa, manje asetholakala kalula kuma-enzyme wokugaya umzimba.

Ngalesi sizathu, bayabhidlika ngokushesha, futhi kungaholela kuma-spikes asheshayo emazingeni kashukela egazini lapho esetshenziswa.

Lapho sidla ukudla okunama-carbohydrate acwengekile, ushukela wethu wegazi ukhuphuka ngokushesha, bese uphinde wehle ngokushesha ngemuva kwalokho. Lapho amazinga kashukela egazi ehla, siyalamba futhi sifune izifiso ().

Ucwaningo oluningi lukhombisa ukuthi ukudla lezi zinhlobo zokudla kuholela ekudleni ngokweqile, ngakho-ke kungadala ukukhuluphala nokukhuluphala (9, 10).

Izinhlamvu ezihlanjululwe nazo zixhunyaniswe nezifo eziningi ze-metabolic. Bangakwazi ukushayela ukumelana ne-insulin futhi baxhunywe kuhlobo 2 sikashukela nesifo senhliziyo (11,,).

Ngokombono wokondleka, kukhona lutho okuhle ngezinhlamvu ezicwengisisiwe.

Zincane izakhi zomzimba, ziyancipha, futhi ziyingozi, futhi iningi labantu lidla kakhulu kakhulu.

Ngeshwa, iningi lokudla kwabantu okusanhlamvu livela ezinhlotsheni ezicwengisisiwe. Bambalwa kakhulu abantu emazweni aseNtshonalanga abadla inani elibalulekile lezinhlamvu ezigcwele.

Izinhlamvu ezihlanjululwe ziphezulu kuma-carbs agaywa futhi amunceke ngokushesha okukhulu, okuholela kuma-spikes asheshayo kushukela wegazi kanye nendlala elandelayo kanye nezifiso. Zixhunyaniswe nokukhuluphala kanye nezifo eziningi ze-metabolic.

Izinhlamvu Eziphelele Zinezinzuzo Eziningi Zempilo

Ukudla okuphelele kuhlala kuthanda ukudla okucutshunguliwe. Izinhlamvu azikho okuhlukile.

Izinhlamvu eziphelele zivame ukuba nefayibha ephezulu nezakhi zomzimba ezahlukahlukene ezibalulekile, futhi azinayo imiphumela efanayo yemethamo njengokusanhlamvu okucwengiwe.

Iqiniso ukuthi, amakhulu wezifundo zixhuma ukusetshenziswa kokusanhlamvu okuphelele kuzo zonke izinhlobo zemiphumela ezuzisayo empilweni (,,):

• Isikhathi eside: Ucwaningo oluvela kwaHarvard lukhombisile ukuthi abantu abadle okusanhlamvu okuphelele kunamathuba amancane okuba bafe ngo-9% ngezikhathi zokufunda, ngehle ngo-15% ekufeni ngenxa yesifo senhliziyo ().
• Ukukhuluphala: Labo abadla okusanhlamvu okuphelele kunamathuba amancane okukhuluphala, futhi bathambekele ekubeni namafutha esiswini amancane (,,,).
• Thayipha 2 sikashukela: Abantu abadla okusanhlamvu okuphelele banengozi ephansi yokuba nesifo sikashukela (,,).
• Isifo senhliziyo: Abantu abadla okusanhlamvu okuphelele banokufika ku-30% engcupheni ephansi yesifo senhliziyo, umbulali omkhulu emhlabeni (,,,).
• Umdlavuza wamakholoni: Kwesinye isifundo, ukuphakelwa okungu-3 kokusanhlamvu okuphelele ngosuku kwaxhunyaniswa nengozi ephansi engu-17% yomdlavuza obala ngokobuningi. Ezinye izifundo eziningi zithole imiphumela efanayo (,,).

Kubukeka kumangalisa, kepha khumbula ukuthi eziningi zalezi zifundo ziyabheka ngokwemvelo. Abakwazi ukufakazela lokho okusanhlamvu okuphelele kubangelwe ingozi encishisiwe yezifo, kuphela ukuthi abantu abadle okusanhlamvu okuphelele babekhona mancane amathuba ukuzithola.

Lokho kushiwo, kukhona nezilingo ezilawulwayo (isayensi yangempela) ekhombisa ukuthi okusanhlamvu okuphelele kungakhuphula ukusutha futhi kuthuthukise omaka abaningi bezempilo, kufaka phakathi omaka bokuvuvukala nobungozi besifo senhliziyo (,,,,,,).

Ucwaningo oluningi lukhombisa ukuthi abantu abadla okusanhlamvu okuphelele kunamathuba amancane okukhuluphala, isifo senhliziyo, isifo sikashukela, umdlavuza wekoloni, futhi bathambekele ekubeni baphile isikhathi eside. Lokhu kusekelwa ngemininingwane evela kuzilingo ezilawulwayo.

Ezinye Izinhlamvu Ziqukethe I-Gluten, Okubangela Izinkinga Kubantu Abaningi

I-Gluten yiprotheni etholakala ezinhlamvini ezifana nokolweni, isipelingi, i-rye nebhali.

Abantu abaningi ababekezeleli i-gluten. Lokhu kufaka phakathi abantu abanesifo se-celiac, isifo esibucayi se-autoimmune, kanye nabantu abanokuzwela kwe-gluten (39).

Isifo se-Celiac sithinta abantu abangu-0.7-1%, kuyilapho izinombolo zobubanzi bokuzwela kwe-gluten ziphakathi kuka-0.5-13%, iningi lazo lizungeze u-5-6% (,).

Ngakho-ke, sekukonke, mhlawumbe bangaphansi kuka-10% abantu abazwela nge-gluten. Lokhu kusalingana ne- izigidi labantu abase-US kuphela, futhi akufanele bathathwe kalula.

Lesi wumthwalo wesifo osindayo obangelwa ukudla okukodwa (ukolweni) kukodwa.

Okunye okusanhlamvu, ikakhulukazi ukolweni, nakho kuphezulu kuma-FODMAP, uhlobo lwe-carbohydrate olungadala ukucindezeleka kokugaya ukudla kubantu abaningi (42, 43).

Kodwa-ke, ngenxa yokuthi i-gluten ibanga izinkinga kubantu abaningi, lokhu akusho ukuthi "okusanhlamvu" kubi, ngoba okunye okunye ukudla okusanhlamvu okuphelele akuna-gluten.

Lokhu kufaka irayisi, ummbila, i-quinoa nama-oats (ama-oats adinga ukuthi abhalwe ukuthi “ayi-gluten-free” ezigulini ezingama-celiac, ngoba kwesinye isikhathi ukulandelela inani likakolweni kuxubana phakathi ngenkathi kusetshenzwa).

I-Gluten, iphrotheni etholakala ezinhlamvini eziningana (ikakhulukazi ukolweni), ingadala izinkinga kubantu abazwela ngayo. Kodwa-ke, kunezinye izinhlamvu eziningi ezingenayo i-gluten ngokwemvelo.

Izinhlamvu Ziphezulu ku-Carbs, futhi Mhlampe Azibafanele Abantu Abanesifo Sikashukela

Izinhlamvu ziphezulu kakhulu kuma-carbohydrate.

Ngalesi sizathu, zingadala izinkinga kubantu abangabekezeleli ama-carbohydrate amaningi ekudleni.

Lokhu kuyiqiniso ikakhulukazi kubantu abanesifo sikashukela, abavame ukwenza kahle kakhulu ekudleni okunama-carb low ().

Lapho abanesifo sikashukela bedla ama-carbs amaningi, ushukela wabo wegazi uyakhuphuka, ngaphandle uma bethatha izidakamizwa (njenge-insulin) ukwehlisa.

Abantu abane-insulin resistance, i-metabolic syndrome noma isifo sikashukela ngakho-ke bangafuna ukugwema okusanhlamvu, ikakhulukazi ukuhlukahluka okucwengileko.

Kodwa-ke, akuzona zonke izinhlamvu ezifanayo kule ndaba, futhi ezinye zazo (njenge-oats) zingahle zibe lusizo (,).

Ucwaningo olulodwa oluncane lukhombisa ukuthi i-oatmeal yansuku zonke inciphisa amazinga kashukela ezigulini ezinesifo sikashukela, futhi yehlisa nesidingo se-insulin ngo-40% ().

Yize ukugwema konke okusanhlamvu kungaba umqondo omuhle kwabanesifo sikashukela (ngenxa yama-carbs), okusanhlamvu okuphelele okungenani "kubi kakhulu" kunezinhlamvu ezihlanjululwe ().

Izinhlamvu zinama-carbohydrate amaningi, ngakho-ke azibalungele abantu abadla ukudla okune-carb ephansi. Isifo sikashukela kungenzeka singakubekezeleli okusanhlamvu okuningi, ngenxa yenani elikhulu le-carbohydrate.

Izinhlamvu Ziqukethe Izithako Ezingadliwayo, Kepha Kungenzeka Uzilulaze

Impikiswano eyodwa ejwayelekile emelene nezinhlamvu, ukuthi aqukethe ama-antinutrients ().

Ama-antututrients yizinto ekudleni, ikakhulukazi izitshalo, eziphazamisa ukugaya kanye nokumunca ezinye izakhamzimba.

Lokhu kufaka phakathi i-phytic acid, ama-lectin nezinye eziningi.

I-Phytic acid ingabopha amaminerali futhi ivimbele ukuthi ingangeni, futhi ama-lectin angadala umonakalo emathunjini (,).

Kodwa-ke, kubalulekile ukukhumbula ukuthi izidambisi-mveliso azicaciswanga izinhlamvu. Zitholakala kuzo zonke izinhlobo zokudla okunempilo, kufaka phakathi amantongomane, imbewu, imidumba, izilimo eziyizigaxa kanye nezithelo nemifino.

Ukube besingagwema konke ukudla okuqukethe imishanguzo, bekungeke kushiye okuningi ukudla.

Lokho kushiwo, izindlela zokulungiselela zendabuko njengokufaka, ukumila nokuvutshelwa kungalulaza iningi lama-antinutrients (, 53, 54).

Ngeshwa, okusanhlamvu okuningi okudliwe namuhla akuzange kudlule kulezi zindlela zokucubungula, ngakho-ke kungahle kube namanani abalulekile emithi yokuphamba kuzona.

Noma kunjalo, iqiniso lokuthi ukudla kuqukethe izinto ezingadli izithako akusho ukuthi akulungile kuwe. Konke ukudla kunobuhle nobubi babo, futhi izinzuzo zokudla kwangempela, okuphelele ngokuvamile kudlula kakhulu imiphumela emibi yezidakamizwa.

Njengokunye ukudla kokutshala, okusanhlamvu kuvame ukuqukethe imishanguzo efana ne-phytic acid, lectins, nokunye. Lokhu kungalulazwa kusetshenziswa izindlela zokulungiselela njengokufaka, ukumila nokuvutshelwa.

Okunye Ukudla Okungasanhlamvu Kunezinzuzo Ezinamandla Zezempilo

Izifundo eziningana zenziwe ekudleni okungafaki okusanhlamvu.

Lokhu kufaka ukudla okune-carb ephansi kanye ne-paleo diet.

Ukudla kwe-paleo kugwema okusanhlamvu ngesisekelo, kepha ukudla okune-carb ephansi kuyakuqeda ngenxa yokuqukethwe kwe-carb.

Izifundo eziningi kuzo zombili i-low-carb ne-paleo zikhombisile ukuthi lokhu kudla kungaholela ekunciphiseni isisindo, kwehlise amafutha esiswini kanye nokwenza ngcono okukhulu kuzimpawu ezahlukahlukene zezempilo (55, 56,).

Lezi zifundo ngokuvamile zishintsha izinto eziningi ngasikhathi sinye, ngakho-ke awukwazi ukukusho lokho nje ukususa okusanhlamvu kudale izinzuzo zezempilo.

Kepha ayakhombisa ngokusobala ukuthi i-diet ayikwenzi isidingo ukufaka okusanhlamvu ukuze ube nempilo.

Ngakolunye uhlangothi, sinezifundo eziningi ekudleni kweMedithera, okubandakanya okusanhlamvu (ikakhulukazi okuphelele).

Ukudla kweMedithera nakho kubanga izinzuzo ezinkulu zezempilo futhi kwehlisa ingozi yesifo senhliziyo nokufa ngaphambi kwesikhathi (58,).

Ngokusho kwalezi zifundo, zombili izidlo ezibandakanya nokushiya izinhlamvu zingahambisana nempilo enhle kakhulu.

Thatha Umlayezo Wekhaya

Njengakwezinto eziningi kwezokudla, konke lokhu kuncike ngokuphelele kumuntu ngamunye.

Uma uthanda okusanhlamvu futhi uzizwa umuhle ukuwadla, lapho-ke akubonakali kunesizathu esizwakalayo sokukugwema inqobo nje uma udla kakhulu okuphelele okusanhlamvu.

Ngakolunye uhlangothi, uma ungazithandi izinhlamvu noma uma zikwenza uzizwe ungalungile, ngakho-ke akukho monakalo ekuzigwemeni nazo.

Izinhlamvu azibalulekile, futhi asikho isakhi lapho ongakwazi ukusithola kokunye ukudla.

Ekupheleni kosuku, okusanhlamvu kuhle kwabanye, kepha hhayi kwabanye.

Uma uthanda okusanhlamvu, kudle. Uma ungabathandi, noma bakwenza uzizwe ungalungile, bese uyabagwema. Kulula kanjalo nje.