Uyini Umehluko Phakathi Kokolweni Uphela Nokusanhlamvu Okuphelele?

-Delile

• Okokuqala, ama-Refined Grains
• Incazelo Yenhlamvu Yonke
• Incazelo Kakolweni Ophelele
• Incazelo Ye-Multigrain
• Ungazikhetha Kanjani Izinkwa Ezinempilo Kakhulu, Ama-Bagels, Ama-Wraps, nokuningi
• Buyekeza kwe-

Cishe uyazi ukudlula isinkwa seWonder lapho ubamba isinkwa esitolo, kepha kuthiwani uma kukhulunywa ngokukhetha phakathi "kukakolweni wonke" kanye "nokusanhlamvu okuphelele"? Kuthiwani nge- "multigrain"? Lawa malebula ezikhwameni zesinkwa, amabhokisi okusanhlamvu, ngisho nama-crackers angenza ukuthenga kwegrosa kudide.

Ngakho-ke, siphula konke odinga ukukwazi mayelana nokuthi yini eyenza okuthile okusanhlamvu okuphelele, ngokwesibonelo, kanye nokwehluka kokudla okunempilo ngakunye ukukusiza wenze isinqumo esinempilo kunazo zonke.

Okokuqala, ama-Refined Grains

Ukuze uqonde ukuthi kungani okungacolisisiwe, okusanhlamvu kuyisinqumo esingcono, kungase kusize ukwazi ukuthi yini engekho ezinhlamvu ezicolisisiwe noma okusanhlamvu okumhlophe. Isinkwa esimhlophe, ipasta, ilayisi noma ufulawa konke kwenziwa ngezinhlamvu ezihlanjululwe okususwe igciwane kanye ne-bran, ngakho-ke ulahlekelwa yizo zonke izinzuzo zezempilo ezivela ku-fiber kanye nama-antioxidants. Esikhundleni salokho, ushiye iningi lama-starch-aka carbs. Ngenkathi ama-carbs engesona isitha-nakhu ukuthi kungani kungafanele uzizwe unecala ngokudla okusanhlamvu okucwengisiswe isinkwa kuvame ukuba phezulu kunkomba ye-glycemic, okwenza amazinga kashukela egazini lakho anyuke bese ewa ngokushesha. Lokho kuholela ekulambeni nasezifisweni, ngakho ukukhetha njalo ukudla okune-GI ephezulu kungabangela ukuzuza kwesisindo.

Manje lokho lokho kucace, nakhu okudingeka ukwazi ngakho konke okukhethwa kukho isinkwa esinsundu okusasele emashalofini.

Incazelo Yenhlamvu Yonke

Okusanhlamvu okusanda kuvunwa ensimini kunezingxenye ezintathu: i-bran, egcwele i-fiber, amavithamini B, nama-antioxidants; igciwane, elinamaprotheni, amaminerali, namafutha anempilo; kanye ne-endosperm, enikeza isitashi. "Ukudla okusanhlamvu okuphelele" kusho ukuthi bobathathu bashiywe bephelele.

Ungakhohliswa uma umkhiqizo uthi "wenziwe." nge okusanhlamvu." Lokhu kusho ukuthi kukhona ezinye okusanhlamvu okuphelele ekudleni, kepha akukho okutshelwayo ukuthi kungakanani.

Izinhlamvu eziphelele, njenge-amaranth, i-millet, irayisi elinsundu, nequinoa, zicebile ngama-polyphenols. Lawa ma-antioxidants avimbela ukulimala kwama-radical mahhala futhi angase abe nezinzuzo zokulwa nokuguga. Ziyimiqemane kunenhlamvu esetshenzisiwe, esuswe ezinye zezingxenye ezinomsoco zokusanhlamvu ngesikhathi kusetshenzwa. Okuqukethwe kwefayibha ephezulu yesinkwa esigcwele okusanhlamvu, amaroli, nokusonga kuzokugcina ugcwele isikhathi eside futhi kukhuthaze isimiso sokugaya esinempilo, kokubili okungakusiza ukuthi ulawule isisindo sakho.

Incazelo Kakolweni Ophelele

Imboni yokudla yase-U.S. ibheka ukolweni njengohlobo lokusanhlamvu okuphelele. Ngakho-ke lapho ubona igama elithi "ukolweni ophelele" ekupakisheni, kusho ukuthi zonke izingxenye zikakolweni zishiywe zinjalo. Ngaphezu kwalokho, ukuze umkhiqizo ubizwe ngokuthi ukolweni ophelele, lokho kusho ukuthi awuhlanganiswanga nezinye izinhlamvu. Ngokombono wokudla okunempilo, ngokuvamile ungacabanga ukuthi imikhiqizo kakolweni ogcweleyo iphilile njengokunye ukudla okusanhlamvu okuphelele. Ukubalwa kwe-fiber kanye nezithako kufanele kucatshangelwe, noma kunjalo. (Isaziso esiseceleni: Akuwona wonke amazwe achaza la magama ngendlela efanayo. E-Canada, isibonelo, igama elithi "whole wheat" lingabandakanya izinto ezingezona okusanhlamvu, kodwa esikhundleni salokho ezicutshungulwa ngokungeza ezinye zezigatshana ezihlutshiwe.)

Kuthiwani Ngesinkwa Sikakolweni Esiyisisekelo?

Uxolo ukubika, kodwa uma usika igama elithi "siphelele," isinkwa sikakolweni siyinto efanayo nesinkwa esimhlophe ngoba kokubili kwenziwa ngofulawa ocolile. (BTW, hlola lokhu kudla okune-carb ephezulu okubi kakhulu kunesinkwa esimhlophe.) Ayinikezi inzuzo yomsoco. Ngezinye izikhathi ungase uthole a kancane ye-fiber eyengeziwe esinkwa sikakolweni ngoba inani elincane le-bran selifakiwe, kepha alanele ukubeka lokhu ezingeni lesinkwa sikakolweni ophelele noma esisanhlamvu.

Incazelo Ye-Multigrain

IMultigrain ingazwakala iyindlela enempilo kunazo zonke, kepha konke "i-multigrain" empeleni kusho ukuthi umkhiqizo unakho okusanhlamvu okuningi kuyo. Lokhu akusho ukuthi lezi zinhlamvu okuphelele okusanhlamvu. Eqinisweni, imvamisa ukuxubana kokucwengisisiwe nokungachazwanga, okwenza lokhu kukhetha kungabi nomsoco kangako kunamaphesenti ayi-100 okusanhlamvu okuphelele. Okufanayo kuya ngesinkwa esibhalwe ukuthi "izinhlamvu eziyisithupha" noma okufanayo. Lokhu kusho ukuthi izinhlobo eziyisithupha zokusanhlamvu zisetshenzisiwe ekwenzeni lesi sinkwa. Lesi yisibonelo esiphelele sobuningi (okusanhlamvu okuningi) hhayi ukuthi kungcono kunekhwalithi (kusetshenziswa eyodwa noma ezimbili okuphelele okusanhlamvu).

Ungazikhetha Kanjani Izinkwa Ezinempilo Kakhulu, Ama-Bagels, Ama-Wraps, nokuningi

Kulungile, manje njengoba usuwazi umehluko phakathi kwayo yonke le migomo, nansi indlela yokukhipha ukhula ngezinketho futhi ukutholele enempilo kunayo yonke.

1. Funda amalebula.

Nakuba kungewona wonke amalebula okumaketha alawulwayo noma angamukelwa ngenani elibonakalayo (ama-trans fat, sibheke wena), ungakwazi ukubona kalula uma okuthile kuhlangabezana nezindinganiso zohlamvu lonke ngokubheka isitembu esiphelele sokusanhlamvu endaweni ethile ephaketheni. Isitembu, esakhiwe yi-Oldways Whole Grain Council (OWGC) ngomzamo wokusiza abathengi benze ukukhetha okungcono kokudla, kuphawula ukuthi konke okusanhlamvu entweni kuphelele, futhi-ukukhishwa kwebhonasi-eyodwa kuzohlinzeka okungenani ngamagremu ayi-16 okusanhlamvu okuphelele. Yize kungadingeki ngumthetho wase-U.S. Ukuthi abakhiqizi bakufaka kulebula yabo, kunemikhiqizo ebhalwe phansi ecishe ibe ngu-9,000 emakethe eMelika.

Ngokwengeziwe, i-OWGC nayo inamalebula athi "amaphesenti angama-50 okusanhlamvu okuphelele," okusho ukuthi umkhiqizo unengxenye okungenani yamabele ayo okusanhlamvu okuphelele noma okungenani ama-gramu ayi-8 okusanhlamvu ngakunye kokuphakelwa, kanye "nesitembu esiyisisekelo," okusho okuncane kunengxenye yezinhlamvu iphelele.

2. Bheka izithako.

Hlola uhlu lwezithako ukuze uthole amagama angukhiye njengokuthi "okunothisiwe" noma "okucwebile." Lezi izinkomba zokuthi okunye noma konke ukudla kuqukethe okusanhlamvu okucwengisisiwe. Futhi bheka noma yimaphi ama-flavour, imibala, noma ama-preservatives ohlwini. Uma ungabaza, khetha izinto ezinezithako zemvelo ozibonayo.

3. Gxila ku-fiber.

Qiniseka ukuthi noma yikuphi ukudla okusanhlamvu okuphelele okungenani kune-4 amagremu wefayibha ngokusebenzela ukukusiza uhlangabezane nezidingo zakho zansuku zonke zamagremu angama-25 ngosuku. (Ungasebenzela futhi kusabelo sakho ngalezi zokupheka ezinempilo eziqukethe ukudla okuphezulu kakhulu.)

4. Nciphisa ushukela nosawoti.

Uma uchithe lesi sikhathi esiningi ubheka okusanhlamvu nohlu lwezithako, ngenkathi ukukho, khetha ukudla okusanhlamvu okuphelele okungaphansi kwamagremu angu-2 kashukela (ukugwema leyo mizwa elengayo nekhanda elibuhlungu) kanye namamiligremu angaphansi kuka-200 kashukela. i-sodium ngokukhonza ngakunye. Uyomangala lapho uzwa ukuthi isinkwa nokusanhlamvu kungaba phezulu ngokungalindelekile ku-sodium.

Ngezansi: Ukubheja kwakho okuhle kakhulu ngokudla okunomsoco ukubheka ukudla okungamaphesenti angu-100 okusanhlamvu. Uma lokho kungenzeki, ukolweni ophelele uyindlela enhle yesibili, futhi izinto ze-multigrain zidinga ukubukisisa. Noma yikuphi kwalokhu kukhetha kuzoba ngcono kunezinhlamvu ezihlanjululwe nesinkwa esimhlophe.

Buyekeza kwe-