Igatsha Likakolweni: Ukudla okunomsoco, Izinzuzo nokuningi

-Delile

• Liyini Igatsha Likakolweni?
• Iphrofayili Yezempilo
• Ikhuthaza Impilo Yokugaya
• Kungasiza Ukuvikela Umdlavuza Othile
• Kwangathi Kungakhuthazwa Impilo Yenhliziyo
• Amaphasi Angahle Abe khona
• Iqukethe i-Gluten
• Kuqukethe amaFructans
• I-Phytic Acid
• Ungalidla Kanjani Igatsha Likakolweni
• Okusemqoka

Isigaxa sikakolweni singenye yezingqimba ezintathu zekhenela kakolweni.

Kukhishwe ngesikhathi senqubo yokugaya, futhi abanye abantu bangase bakuthathe njengokuthile kukhiqizwa nje.

Noma kunjalo, icebile kumakhemikhali amaningi ezitshalo namaminerali kanye nomthombo omuhle kakhulu we-fiber.

Eqinisweni, iphrofayli yayo yokudla okunempilo ingayithuthukisa impilo yakho futhi yehlise ubungozi bezifo ezithile ezingamahlalakhona.

Nakhu konke odinga ukukwazi ngokhula lukakolweni.

Liyini Igatsha Likakolweni?

Inhlamvu kakolweni yakhiwa izingxenye ezintathu: i-bran, i-endosperm negciwane.

I-bran ungqimba oluqinile lwangaphandle lwe-kernel kakolweni, egcwele ujamu ogcwele izakhi zomzimba ezahlukahlukene nefayibha.

Ngesikhathi senqubo yokugaya, i-bran iyahluthwa kude nenhlamvu kakolweni bese iba umkhiqizo.

Isigaxa sikakolweni sine-sweet, nutty flavour. Ingasetshenziselwa ukwengeza ukuthungwa nokunambitheka okugcwele emzimbeni wesinkwa, ama-muffin nezinye izimpahla ezibhakiwe.

Isigaxa sikakolweni yigobolondo elingaphandle elivikelayo lezinhlamvu zikakolweni elihlutshulwayo ngesikhathi senqubo yokugaya.

Iphrofayili Yezempilo

Isigaxa sikakolweni sigcwele izakhi eziningi. Ukuhlinzekwa kwesigamu sendebe (29-gram) (1):

• Amakholori: 63
• Amafutha: 1.3 amagremu
• Amafutha agcwalisiwe: 0.2 amagremu
• Amaprotheni: 4.5 amagremu
• Amakhabhohayidrethi: 18.5 amagremu
• I-fiber yokudla: 12.5 amagremu
• Thiamine: 0.15 mg
• I-Riboflavin: 0.15 mg
• I-Niacin: 4 mg
• Uvithamini B6: 0.4 mg
• Potassium: 343
• Insimbi: 3.05 mg
• Magnesium: 177 mg
• I-Phosphorus: 294 mg

Isikolweni sikakolweni sinenani elifanelekile le-zinc nethusi. Ngokwengeziwe, inikeza ngaphezulu kwengxenye yenani lansuku zonke (i-DV) le-selenium nangaphezulu kwe-DV ye-manganese.

Akukona nje kuphela ukondla kwesakhi se-bran bran, futhi ikhalori ephansi kakhulu. Ingxenye yenkomishi (amagremu angama-29) inama-khalori angama-63 kuphela, okuyi-minuscule ecubungula zonke izakhamzimba ezithweleyo.

Ngaphezu kwalokho, inamafutha aphelele, amafutha agcwele kanye ne-cholesterol, kanye nomthombo omuhle wamaprotheni asuselwa ezitshalweni, anikela cishe ngama-5 amagremu wamaprotheni engxenyeni yenkomishi (amagremu angama-29).

Ngokusobala, isici esihlaba umxhwele kakolweni se-bran ngukuqukethwe kwayo kwe-fiber. Ingxenye yenkomishi (amagremu angama-29) kakolweni we-bran inikeza cishe ama-gramu ayi-13 efayibha yokudla, okuyi-99% ye-DV (1).

Isigaxa sikakolweni siwumthombo omuhle wezakhi eziningi zomzimba kanye namaprotheni kanye nama-calories aphansi. Kungumthombo omuhle kakhulu we-fiber yokudla futhi.

Ikhuthaza Impilo Yokugaya

Ukolweni bran unikeza izinzuzo eziningi ngempilo yakho yokugaya ukudla.

Kungumthombo ojiyile we-fiber engenakunyibilika, engeza inqwaba esitokisini sakho futhi isheshise ukuhamba kwesitulo ngokusebenzisa ikholoni yakho ().

Ngamanye amagama, i-fiber engafakwanga ekhona ku-bran bran ingasiza ukukhulula noma ukuvimbela ukuqunjelwa nokugcina ukunyakaza kwakho kwamathumbu kuvamile.

Ngaphezu kwalokho, ucwaningo lukhombisile ukuthi ukolweni we-bran unganciphisa izimpawu zokugaya ukudla, njengokuqunjelwa nokungaphatheki kahle, futhi kusebenza ngempumelelo ekwandiseni inqwaba yezindle kunezinye izinhlobo zefayibha engancibiliki njenge-oats nezithelo nemifino ethile (,).

I-bran bran nayo icebile kuma-prebiotic, okuyizintambo ezingenakudliwa ezisebenza njengomthombo wokudla kwamagciwane akho anempilo emathunjini, okwandisa izinombolo zawo, zona ezikhuthaza impilo yamathumbu ().

Ukolweni uqinisa impilo yokugaya ukudla ngokunikeza umthombo omuhle we-fiber engancibiliki, engasiza ukuvimbela noma ukwelapha ukuqunjelwa. Isebenza futhi njenge-prebiotic, ekhuthaza ukukhula kwamagciwane anempilo emathunjini.

Kungasiza Ukuvikela Umdlavuza Othile

Enye inzuzo yezempilo ngokhula lukakolweni indima yayo ekuvikeleni izinhlobo ezithile zomdlavuza, enye yazo - umdlavuza wamakholoni - umdlavuza wesithathu ojwayelekile emhlabeni jikelele ().

Izifundo eziningi kubo bobabili abantu kanye namagundane zixhumanise ukudla kukakolweni kakolweni engcupheni encishisiwe yomdlavuza wekoloni (,,).

Ngaphezu kwalokho, ubhontshisi kakolweni ubonakala uphazamisa ukukhula kwesimila kumakholoni abantu ngokungaguquki uma kuqhathaniswa neminye imithombo yokusanhlamvu ephezulu, njenge-oat bran ().

Umphumela wokolweni kakolweni engcupheni yomdlavuza wamakholoni kungenzeka ubangelwe yingxenye yokuqukethwe kwayo okusinefayibha ephezulu, njengoba izifundo eziningi zihlobanise ukudla okune-fiber ephezulu nengozi encishisiwe yomdlavuza wekoloni (,).

Kodwa-ke, okuqukethwe i-fiber kukakolweni we-bran kungenzeka kungabi yikho kuphela okunikela ekunciphiseni le ngozi.

Ezinye izingxenye zikakolweni we-bran - njengama-antioxidants emvelo afana ne-phytochemical lignans ne-phytic acid - angadlala indima futhi (,,).

Ukutholwa kukakolweni we-bran nakho kukhonjisiwe ukuthi kukhulisa kakhulu ukukhiqizwa kwama-acid acid (i-SCFA) anenzuzo ezifundweni ze-test-tube kanye nasezifundweni zezilwane ().

Ama-SCFA akhiqizwa ngamabhaktheriya amathumbu anempilo nomthombo omkhulu wokudla okunempilo kwamaseli ekoloni, okuwagcina enempilo.

Yize le ndlela ingaqondakali kahle, izifundo zelebhu zibonisa ukuthi ama-SCFA asiza ukuvimbela ukukhula kwesimila futhi ashukumise ukufa kwamangqamuzana omdlavuza kukholoni (,,,).

Amabele kakolweni nawo angadlala indima yokuvikela ekuthuthukiseni umdlavuza webele ngenxa yokuqukethwe yi-phytic acid ne-lignan ().

Lawa ma-antioxidants anqande ukukhula komdlavuza wamabele ekuhlolweni kweshubhu kanye nasezifundweni zezilwane (,).

Ngokwengeziwe, i-fiber etholakala kukolweni we-bran ingasiza futhi ukwehlisa ingozi yomdlavuza webele.

Ucwaningo luye lwabonisa ukuthi i-fiber ingakhuphula inani le-estrogen ekhishwe ngumzimba wakho ngokuvimbela ukumuncwa kwe-estrogen emathunjini, okudala ukwehla kokujikeleza kwamazinga e-estrogen (,,).

Ukwehla okunjalo kokujikeleza kwe-estrogen kungahle kuhlotshaniswe nengozi encishisiwe yomdlavuza webele (,).

Isigaxa sikakolweni sine-fiber eningi futhi siqukethe i-lignan phytochemicals kanye ne-phytic acid - konke okungase kuhlotshaniswe nengozi encishisiwe yomdlavuza wekoloni nowebele.

Kwangathi Kungakhuthazwa Impilo Yenhliziyo

Izifundo eziningi zokubheka zixhume ukudla okuphezulu kwe-fiber ngokuncipha kwengozi yesifo senhliziyo (,,).

Ucwaningo olulodwa oluncane, lwakamuva lubike ukwehla okukhulu kwe-cholesterol ephelele ngemuva kokudla okusanhlamvu kakolweni we-bran nsuku zonke isikhathi samasonto amathathu. Ngokwengeziwe, akukho ukunciphisa kwe-cholesterol "enhle" ye-HDL okutholakele ().

Ucwaningo luphakamisa nokuthi ukudla okune-fiber eningi yokudla kungehlisa kancane i-triglycerides yegazi ().

Ama-Triglycerides yizinhlobo zamafutha atholakala egazini lakho ahlobene nengozi enkulu yesifo senhliziyo uma iphakanyisiwe.

Ngakho-ke, ukufaka i-bran kakolweni ekudleni kwakho kwansuku zonke kungakhuphula inani lakho lokudla kwe-fiber ukusiza ukuvimbela isifo senhliziyo.

Njengomthombo omuhle we-fiber, i-bran bran ingasiza ekunciphiseni i-cholesterol kanye ne-triglycerides, enganciphisa ingozi yesifo senhliziyo.

Amaphasi Angahle Abe khona

Yize i-bran bran ingukudla okunamandla okunezakhamzimba okunenzuzo eningi yezempilo, kungahle kube nokubi okuthile.

Iqukethe i-Gluten

I-Gluten ngumndeni wamaprotheni atholakala ezinhlamvwini ezithile, kufaka phakathi ukolweni ().

Iningi labantu lingangena i-gluten ngaphandle kokuthola imiphumela emibi. Kodwa-ke, abanye abantu bangaba nobunzima ukubekezelela lolu hlobo lwamaprotheni.

Isifo seCeliac yisifo sokuzimela lapho umzimba ukhomba ngephutha i-gluten njengosongo lwangaphandle emzimbeni, obangela izimpawu zokugaya ukudla njengobuhlungu besisu nohudo.

Ukufakwa kwe-Gluten kungalimaza ulwelwesi lwamathumbu namathumbu amancane ezigulini ze-celiac ().

Abanye abantu futhi banenkinga yokuzwela okungenayo i-celiac gluten, lapho bengahloli khona ukuthi banesifo se-celiac kepha basazizwa bengakhululekile kokugaya ukudla ngemuva kokudla i-gluten (,).

Ngakho-ke, abantu abanesifo se-celiac nokuzwela kwe-gluten kufanele bagweme okusanhlamvu okuqukethe i-gluten, kufaka phakathi i-bran bran.

Kuqukethe amaFructans

Ama-Fructans awuhlobo lwe-oligosaccharide, i-carbohydrate eyenziwe ngochungechunge lwama-molecule e-fructose ane-molecule ye-glucose ekugcineni.

Le chain carbohydrate ayigayeki futhi iyabila kukholoni yakho.

Le nqubo yokuvutshelwa ingakhiqiza igesi neminye imiphumela emibi yokugaya ukudla efana nokubopha, ubuhlungu besisu noma isifo sohudo, ikakhulukazi kubantu abane-bowel syndrome (IBS) (35).

Ngeshwa, okusanhlamvu okuthile, njengokolweni, kuphezulu kuma-fructan.

Uma uhlushwa yi-IBS noma unokungabekezelelani okwaziwayo kwe-fructan, kungadingeka ukuthi ugweme ukolweni we-bran.

I-Phytic Acid

I-Phytic acid iyisakhamzimba esitholakala kuzo zonke izimbewu zezitshalo, kufaka phakathi imikhiqizo kakolweni ogcwele. Igxile ikakhulukazi ku-bran bran (,,).

I-Phytic acid ingavimbela ukumuncwa kwamaminerali athile njenge-zinc, i-magnesium, i-calcium nensimbi ().

Ngakho-ke, ukumuncwa kwalawa amaminerali kungancipha uma kudliwe ngokudla okune-phytic acid eningi kakolweni.

Kungakho i-phytic acid kwesinye isikhathi ibizwa ngokuthi yi-antinutrient.

Kubantu abaningi abadla ukudla okunomsoco, i-phytic acid ayibeki usongo olukhulu.

Kodwa-ke, uma udla ukudla okuphezulu kwe-phytic-acid ngokudla okuningi, ungahle uhlakulele ukuswela kulezi zakhi zomzimba ezibalulekile ngokuhamba kwesikhathi.

Uma ungabekezelelani ne-gluten noma i-fructans, kungcono kakhulu ukugwema ukolweni, ngoba uqukethe zombili. Isigaxa sikakolo siphezulu ne-phytic acid, engaphazamisa ukumuncwa kwezakhi ezithile zomzimba.

Ungalidla Kanjani Igatsha Likakolweni

Kunezindlela eziningi zokwengeza inhlama kakolweni ekudleni kwakho.

Uma kukhulunywa ngezimpahla ezibhakiwe, lo mkhiqizo onhlobonhlobo ungangezwa noma ushintshe ufulawa othile ukukhulisa ukunambitheka, ukuthungwa nokondleka.

Ungafafaza nokhula lukakolweni kuma-smoothies, i-yogurt nezinhlamvu ezishisayo.

Ukungeza inhlama kakolweni eningi ekudleni kwakho ngokushesha okukhulu kungadala ukucindezeleka kokugaya ukudla ngenxa yokuqukethwe kwayo okungu-fiber. Ngakho-ke, kungcono ukuqala kancane, ukwandise ukudla kwakho kancane kancane futhi uvumele umzimba wakho ukuba uvumelane.

Futhi, qiniseka ukuthi uphuza uketshezi oluningi njengoba uphakamisa ukudla kwakho ukuze ugaye i-fiber ngokwanele.

Isigaxa sikakolweni singaxutshwa nempahla ebhakwe noma sifafazwe kuma-smoothies, ama-yogathi kanye namabele. Uma ufaka inhlama kakolweni ekudleni kwakho, kwenze kancane kancane futhi uqiniseke ukuthi uphuza uketshezi oluningi.

Okusemqoka

Ukolweni bran unomsoco kakhulu futhi ungumthombo omuhle kakhulu we-fiber.

Kungazuzisa impilo yokugaya ukudla nenhliziyo futhi kunganciphisa ingozi yomdlavuza webele nowekholoni.

Kodwa-ke, ayilungele abantu abane-gluten noma ukungabekezelelani kwe-fructan, futhi okuqukethwe kwayo kwe-phytic acid kungavimbela ukumuncwa kwamaminerali athile.

Kubantu abaningi, inhlama kakolweni ihlinzeka isengezo esiphephile, esilula futhi esinomsoco kuzimpahla ezibhakiwe, ama-smoothies nama-yogurt.