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Tag: bonnes

Nthochi: zabwino kapena zoipa

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Nthochi ndi zina mwa zotchuka kwambiri padziko lonse lapansi.

Ndizosavuta kunyamula komanso zosavuta kuzidya, zomwe zimawapangitsa kukhala akamwemwe abwino popita.

Nthochi zilinso ndi thanzi komanso zimakhala ndi fiber komanso ma antioxidants ambiri.

Komabe, anthu ambiri amakayikira za nthochi chifukwa chokhala ndi shuga wambiri komanso ma carbohydrate.

Nkhaniyi ikuyang'ana mozama nthochi ndi zotsatira zake pa thanzi.


Nthochi zili ndi zakudya zingapo zofunika
Kuposa 90% ya zopatsa mphamvu mu nthochi zimachokera.

Nthochiyo ikacha, wowuma umene uli nawo umasanduka shuga.

Pachifukwa ichi, nthochi zosapsa (zobiriwira) zimakhala ndi wowuma komanso wowuma wosamva, pomwe nthochi zakupsa (zachikasu) zimakhala ndi shuga wambiri.

Nthochi zilinso ndi ulusi wochuluka ndipo zili ndi mafuta ochepa kwambiri.

Pali mitundu yambiri ya nthochi, zomwe zimapangitsa kuti zikhale zosiyana kukula ndi mtundu. Nthochi yapakatikati (118 magalamu) imakhala ndi pafupifupi 105.

Nthochi yaying'ono ilinso ndi michere yotsatirayi ():

  • Potaziyamu: 9% ya RDI.
  • Vitamini B6: 33% ya RDI.
  • Vitamini C: 11% ya RDI.
  • Magnesium: 8% ya RDI.
  • Mkuwa: 10% ya RDI.
  • Manganese: 14% ya RDI.
  • ulusi: 3,1 gm pa.

Nthochi zilinso ndi mankhwala ena opindulitsa a zomera ndi ma antioxidants, kuphatikizapo dopamine ndi katechin ().

Kuti mudziwe zambiri pazakudya za nthochi, muli zonse zomwe muyenera kudziwa.

Pomaliza:

Nthochi ndi gwero labwino la zakudya zingapo, kuphatikizapo potaziyamu, vitamini B6, vitamini C ndi fiber. Amakhalanso ndi ma antioxidants osiyanasiyana ndi mankhwala a zomera.

Nthochi zili ndi ulusi wambiri komanso wowuma wosamva

amatanthauza chakudya chamafuta chomwe sichingagayidwe m'matumbo apamwamba.

Kudya kwambiri kwa fiber kumalumikizidwa ndi mapindu ambiri azaumoyo. Nthochi iliyonse imakhala ndi magalamu atatu, zomwe zimapangitsa kuti ikhale gwero labwino la ulusi (, ).

Nthochi zobiriwira kapena zosapsa zimakhala ndi ma carbohydrate osagawika omwe amagwira ntchito ngati fiber. Nthochi ikakhala yobiriwira, imakhala ndi wowuma wosamva ().

Wowuma wosamva amalumikizidwa ndi maubwino angapo azaumoyo (, , , , , , ):

  • Kukhala ndi thanzi labwino m'matumbo.
  • Kuwonjezeka kwa kukhuta mutatha kudya.
  • Zachepetsedwa.
  • Kutsika kwa shuga m'magazi mukatha kudya.

Pectin ndi mtundu wina wamafuta omwe amapezeka mu nthochi. Pectin imapereka mawonekedwe a nthochi, kuwathandiza kukhalabe ndi mawonekedwe awo.

Nthochi zikacha kwambiri, ma enzymes amayamba kuphwanya pectin ndipo chipatsocho chimakhala chofewa komanso matope ().

Pectins amatha kuchepetsa chilakolako cha kudya komanso shuga wambiri m'magazi mukatha kudya. Angathandizenso kuteteza khansa ya m'matumbo (,,,,).

Pomaliza:

Nthochi zili ndi fiber zambiri. Nthochi zosapsa zimakhalanso ndi wowuma wosamva komanso pectin, zomwe zimatha kukhala ndi thanzi labwino.

Kodi nthochi Zimakhudza Bwanji Kuonda?

Palibe kafukufuku amene adafufuza zotsatira za nthochi pa .

Komabe, kafukufuku wokhudza anthu onenepa komanso odwala matenda ashuga adafufuza momwe nthochi yosapsa wowuma (wolemera mu wowuma wosamva) umakhudza kulemera kwa thupi komanso kumva kwa insulin.

Iwo adapeza kuti kutenga 24 magalamu a nthochi wowuma tsiku lililonse kwa milungu 4 kunachepetsa thupi ndi mapaundi 2,6 (1,2 kg), komanso kumapangitsanso chidwi cha insulin ().

Kafukufuku wina wagwirizanitsanso kudya zipatso ndi kuchepa thupi. Zipatso zimakhala ndi fiber zambiri, ndipo kudya kwambiri kwa fiber kumagwirizanitsidwa ndi kulemera kwa thupi (,,).

Kuphatikiza apo, wowuma wosamva walandira chidwi posachedwa ngati chothandizira kuchepetsa thupi ().

Zingathandize kuchepetsa thupi mwa kuwonjezera kukhuta ndi kuchepetsa chilakolako, kuthandiza anthu kudya zopatsa mphamvu zochepa (, ).

Ngakhale palibe maphunziro asonyeza kuti nthochi mwa izo zokha zimayambitsa kuwonda, ali ndi katundu angapo omwe ayenera kuwapanga kukhala amodzi.

Ndikunena kuti nthochi si chakudya chabwino . Nthochi yapakatikati imakhala ndi magalamu 27 a chakudya.

Pomaliza:

Nkhono za nthochi zimatha kuchepetsa thupi powonjezera kukhuta komanso kuchepetsa chilakolako cha kudya. Komabe, kuchuluka kwa ma carbohydrate mu nthochi kumapangitsa kuti zikhale zosayenera pazakudya zokhala ndi ma carb ochepa.

Nthochi zili ndi potaziyamu wambiri

Nthochi ndi gwero lalikulu la zakudya za potaziyamu.

Nthochi yapakatikati imakhala ndi pafupifupi 0,4 magalamu a potaziyamu, kapena 9% ya RDI.

Potaziyamu ndi mchere wofunikira womwe anthu ambiri samapeza mokwanira. Zimagwira ntchito yofunika kwambiri pakuwongolera kuthamanga kwa magazi komanso kugwira ntchito kwa impso ().

Zakudya zokhala ndi potaziyamu zingathandize kuchepetsa kuthamanga kwa magazi komanso kukhala ndi zotsatira zabwino pa thanzi la mtima. Kudya kwambiri kwa potaziyamu kumagwirizana ndi kuchepetsa chiopsezo cha matenda a mtima (, , ).

Pomaliza:

Nthochi zili ndi potaziyamu wambiri, zomwe zingathandize kuchepetsa kuthamanga kwa magazi komanso kuchepetsa chiopsezo cha matenda a mtima.


Nthochi zilinso ndi magnesium yambiri

Nthochi ndi gwero labwino la magnesium, popeza zili ndi 8% ya RDI.

Magnesium ndi mchere wofunikira kwambiri m'thupi, ndipo mazana osiyanasiyana amafunikira kuti agwire ntchito.

Kudya kwambiri kwa magnesium kumatha kuteteza ku matenda osiyanasiyana osatha, kuphatikiza kuthamanga kwa magazi, matenda amtima, komanso mtundu wa 2 shuga ().

Magnesium ingathandizenso kuti mafupa akhale ndi thanzi labwino (, , ).

Pomaliza:

Nthochi ndi gwero labwino la magnesium, mchere womwe umagwira ntchito mazana ambiri m'thupi. Magnesium imatha kuteteza ku matenda amtima komanso mtundu wa 2 shuga.

Nthochi Zitha Kukhala ndi Ubwino Wam'mimba

Nthochi zobiriwira zosapsa zimakhala ndi wowuma wosamva komanso pectin.

Mankhwalawa amakhala ngati michere ya prebiotic, yomwe imadyetsa mabakiteriya abwino m'matumbo am'mimba ().

Zakudya izi zimafufutidwa ndi mabakiteriya abwino omwe ali m'matumbo, omwe amapanga butyrate ().

Butyrate ndi mafuta amfupi omwe amathandizira kuti chimbudzi chikhale bwino. Zingathenso kuchepetsa chiopsezo cha khansa ya m'matumbo (,).

Pomaliza:

Nthochi zobiriwira zosapsa zimakhala ndi wowuma komanso pectin wambiri, zomwe zimathandizira kugaya chakudya komanso kuchepetsa chiopsezo cha khansa ya m'matumbo.

Kodi nthochi ndi zabwino kwa odwala matenda ashuga?

Maganizo agawika ngati nthochi ndi zabwino kwa anthu odwala matenda a shuga chifukwa zili ndi wowuma komanso shuga wambiri.

Komabe, amakhalabe otsika kwambiri pa index ya glycemic, yomwe imayesa momwe zakudya zimakhudzira kukwera kwa shuga m'magazi mukatha kudya.

Nthochi zili ndi index ya glycemic ya 42 mpaka 62, kutengera kupsa kwake ().

Kudya nthochi pang’ono kuyenera kukhala kotetezeka kwa anthu odwala matenda a shuga, koma angafunike kupewa kudya nthochi zakupsa zambiri.

Kuphatikiza apo, ziyenera kudziwidwa kuti odwala matenda ashuga nthawi zonse amayenera kuyang'anira shuga wawo wamagazi mosamala akamadya zakudya zamafuta ambiri komanso shuga.

Pomaliza:

Kudya nthochi pang'ono sikuyenera kuonjezera kwambiri shuga. Komabe, odwala matenda a shuga ayenera kusamala ndi nthochi zakupsa.

Kodi nthochi zili ndi vuto lililonse paumoyo?

Nthochi sizikuwoneka kuti zili ndi vuto lililonse.

Komabe, anthu omwe amadana ndi latex amathanso kukhala osagwirizana ndi nthochi.

Kafukufuku wasonyeza kuti pafupifupi 30-50% ya anthu omwe ali ndi vuto la latex amakhudzidwanso ndi zakudya zina zamasamba ().

Pomaliza:

Nthochi sizikuwoneka kuti zili ndi vuto lililonse lodziwikiratu, koma zimatha kuyambitsa kusagwirizana ndi anthu ena omwe ali ndi vuto la latex.

Monga zipatso zambiri, nthochi ndi zathanzi

Nthochi ndizopatsa thanzi kwambiri.

Zili ndi fiber, potaziyamu, vitamini C, vitamini B6 ndi mankhwala ena angapo opindulitsa.

Zakudya zimenezi zingakhale ndi ubwino wambiri wathanzi, monga kugaya chakudya ndi thanzi la mtima.

Ngakhale nthochi sizoyenera kudya zakudya zokhala ndi ma carb ochepa ndipo zimatha kuyambitsa zovuta kwa odwala ena odwala matenda ashuga, ndi chakudya chathanzi chonse.

Zipatso: ndi zabwino kapena zoyipa kwa inu

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Zipatso ndiye gwero lalikulu kwambiri lazakudya padziko lapansi.

Mitundu itatu yomwe imagwiritsidwa ntchito kwambiri ndi tirigu, mpunga ndi chimanga.

Ngakhale kuti anthu ambiri amadya, phala la chimanga limakhudza thanzi lake.

Ena amakhulupirira kuti ndi gawo lofunikira pazakudya zabwino, pomwe ena amakhulupirira kuti zimavulaza.

Ku United States, akuluakulu a zaumoyo amalimbikitsa kuti akazi azidya phala 5 mpaka 6 patsiku ndipo amuna azidya 6 mpaka 8 (1).

Komabe, akatswiri ena azaumoyo amakhulupirira kuti tiyenera kupewa mbewu monga momwe tingathere.

Chifukwa cha kutchuka kwa zakudya za paleo, zomwe zimachotsa tirigu, anthu padziko lonse lapansi tsopano akupewa tirigu chifukwa amakhulupirira kuti alibe thanzi.

Monga momwe zimakhalira pazakudya, pali mikangano yabwino mbali zonse ziwiri.

Nkhaniyi ikufotokoza mozama za mbewu ndi zotsatira zake pa thanzi, kuyang'ana zabwino ndi zoipa.

Kodi chimanga ndi chiyani?

Njere za chimanga (kapena njere) ndi njere zazing'ono, zolimba, zodyedwa zouma zomwe zimamera pamitengo ya herbaceous yotchedwa cereals.

Ndi chakudya chofunikira m'maiko ambiri ndipo amapereka mphamvu zambiri padziko lonse lapansi kuposa gulu lina lililonse lazakudya.

Mbewu zakhala ndi gawo lalikulu m'mbiri ya anthu, ndipo ulimi wambewu ndi chimodzi mwazinthu zazikulu zomwe zalimbikitsa chitukuko cha chitukuko.

Amadyedwa ndi anthu, komanso amagwiritsidwa ntchito kudyetsa ndi kunenepa ziweto. Kenako mbewuzo zimatha kusinthidwa kukhala zakudya zosiyanasiyana

Masiku ano, chimanga chomwe chimapangidwa komanso kudyedwa kwambiri ndi chimanga (kapena chimanga), mpunga ndi tirigu.

Mbewu zina zomwe zimadyedwa mocheperako ndi balere, oats, manyuchi, mapira, rye ndi zina zingapo.

Ndiye palinso zakudya zomwe zimatchedwa pseudograins, zomwe mwaukadaulo sitirigu, koma zimakonzedwa ndikudyedwa ngati njere. Izi zikuphatikizapo quinoa ndi buckwheat.

Zakudya zochokera kumbewu zimaphatikizapo mkate, pasitala, chimanga cham'mawa, muesli, oatmeal, tortilla, ndi zakudya zopanda thanzi monga makeke ndi makeke. Zakudya za tirigu zimagwiritsidwanso ntchito kupanga zosakaniza zomwe zimawonjezeredwa ku zakudya zamtundu uliwonse.

Mwachitsanzo, madzi a chimanga a fructose, chotsekemera chachikulu muzakudya za ku America, amapangidwa kuchokera ku chimanga.

Pamapeto pa mzere:

Mbewu ndi mbewu zouma zodyedwa za zomera zomwe zimatchedwa chimanga. Amapereka chakudya chochuluka padziko lonse kuposa gulu lina lililonse lazakudya. Mbewu zomwe zimadyedwa kwambiri ndi chimanga (chimanga), mpunga ndi tirigu.

Mbewu zonse motsutsana ndi zoyeretsedwa

Monga zakudya zina zambiri, si mbewu zonse zomwe zimakhala zofanana.

Ndikofunika kusiyanitsa pakati pa njere zonse ndi zoyengedwa bwino.

Njere yonse imakhala ndi zigawo zitatu zazikulu (2, 3):

  • ulusi: Mbali yolimba yakunja ya njere. Lili ndi fiber, minerals ndi antioxidants.
  • Majeremusi: Chipatso chokhala ndi michere yambiri chimakhala ndi chakudya, lipids, mapuloteni, mavitamini, mchere, antioxidants ndi phytonutrients osiyanasiyana. Majeremusi ndi mluza wa mmera, mbali yomwe imabala mbewu yatsopano.
  • Endosperm: Mbewu zambiri zimakhala ndi chakudya (mu mawonekedwe a wowuma) ndi mapuloteni.

Njere yoyengedwa yachotsa njere ndi majeremusi, ndikusiya endosperm yokha (4).

Mbewu zina (monga oats) nthawi zambiri zimadyedwa zonse, pomwe zina zimadyedwa zoyeretsedwa.

Mbewu zambiri zimadyedwa pambuyo popera ufa wosalala kwambiri ndikuwupanga m'njira ina. Izi zikuphatikizapo tirigu.

zofunika: Kumbukirani kuti lebulo lonse la tirigu pazakudya likhoza kusokeretsa kwambiri. Mbewuzi nthawi zambiri zimasiyidwa kukhala ufa wosalala kwambiri ndipo zimayembekezereka kukhala ndi zotsatira zofananira za kagayidwe kachakudya zomwe zimayengedwa.

Zitsanzo ndi monga chimanga cham'mawa cham'mawa, monga "mbewu zonse" Froot Loops ndi Cocoa Puffs. Zakudya izi SI zathanzi, ngakhale zitha kukhala ndi timbewu tating'onoting'ono tambiri.

Pomaliza:

Njere yathunthu imakhala ndi njere ndi nyongolosi ya njere, zomwe zimapereka ulusi ndi mitundu yonse ya michere yofunika. Mbewu zoyengedwa zachotsedwapo, ndikusiya endosperm yokhala ndi ma carbohydrate okha.

Mbewu zina zonse zimakhala ndi thanzi labwino

Ngakhale mbewu zoyengedwa zili ndi michere yochepa (ma calories opanda kanthu), mbewu zonse sizili.

Mbewu zonse zimakhala ndi michere yambiri, kuphatikizapo fiber, mavitamini a B, magnesium, iron, phosphorous, manganese, ndi selenium (5, 6).

Zimadaliranso mtundu wa tirigu. Mbewu zina (monga oats ndi tirigu wonse) zimakhala ndi michere yambiri, pamene zina (monga mpunga ndi chimanga) sizikhala ndi thanzi labwino, ngakhale mawonekedwe awo onse.

Kumbukirani kuti mbewu zoyengedwa nthawi zambiri zimalimbikitsidwa ndi michere monga iron, folate, ndi mavitamini a B, kuti zilowe m'malo mwa zakudya zina zomwe zimatayika panthawi yokonza.7).

Pomaliza:

Mbewu zoyengedwa zimakhala ndi michere yambiri, koma mbewu zina (monga oats ndi tirigu) zimadzaza ndi michere yambiri yofunika.

Mbewu zoyengedwa ndizopanda thanzi kwambiri

Mbewu zoyengedwa zili ngati mbewu zonse, kupatulapo onse zabwino zachotsedwa.

Zomwe zatsala ndi endosperm yokhala ndi ma carbohydrate komanso calorie yokhala ndi wowuma wambiri komanso mapuloteni ochepa.

Fiber ndi zakudya zachotsedwa, ndipo mbewu zoyengedwa zimatchedwa "zopanda kanthu" zopatsa mphamvu.

Chifukwa chakuti ma carbohydrates asiyanitsidwa ndi ulusi, ndipo mwinanso amasinthidwa kukhala ufa, tsopano amatha kupezeka mosavuta ndi michere ya m'mimba ya m'mimba.

Chifukwa chake amawola msangandipo zimatha kuyambitsa kuchuluka kwa shuga m'magazi mukadyedwa.

Tikamadya zakudya zokhala ndi ma carbohydrate oyeretsedwa, shuga m'magazi athu amakwera mwachangu, kenako amatsikanso patangopita nthawi yochepa. Mlingo wa shuga ukatsika, timakhala ndi njala komanso kulakalaka.8).

Kafukufuku wambiri akuwonetsa kuti kudya zakudya zamtundu uwu kumayambitsa kudya kwambiri ndipo kungayambitse kunenepa komanso kunenepa kwambiri (9, dix).

Mbewu zoyengedwa zalumikizidwanso ndi matenda ambiri a metabolic. Zitha kuyambitsa kukana kwa insulin ndipo zimalumikizidwa ndi matenda a shuga a 2 ndi matenda amtima (11, 12, 13).

Kuchokera pazakudya, pali rien zabwino pambewu zoyengedwa.

Ali ndi zakudya zochepa, zonenepa komanso zovulaza, ndipo anthu ambiri amadya kwambiri.

Tsoka ilo, zakudya zambiri zambewu zimachokera ku mitundu yoyengedwa. Ndi anthu ochepa chabe m’mayiko a Kumadzulo amene amadya tirigu wambirimbiri.

Pamapeto pa mzere:

Mbewu zoyengedwa zimakhala ndi ma carbohydrate ambiri omwe amagayidwa ndikumwedwa mwachangu kwambiri, zomwe zimapangitsa kuti shuga achuluke mwachangu ndikupangitsa njala ndi zilakolako. Amalumikizidwa ndi kunenepa kwambiri komanso matenda ambiri a metabolic.

Mbewu zonse zili ndi ubwino wambiri wathanzi

Zakudya zonse nthawi zonse zimakhala zabwino kuposa zakudya zosinthidwa. Zipatso ndi chimodzimodzi.

Mbewu zonse zimakhala ndi ulusi wambiri komanso michere yambiri yofunika, ndipo ALIBE ndi kagayidwe kachakudya ngati mbewu zoyengedwa.

Chowonadi ndi chakuti, mazana Kafukufuku amagwirizanitsa kudya kwambewu zonse ndi mitundu yonse ya ubwino wathanzi (14, 15, 16):

  • Moyo wautali: Kafukufuku wa Harvard adawonetsa kuti anthu omwe amadya kwambiri mbewu zonse anali ndi mwayi wochepera 9% kuti amwalire panthawi yophunzira, ndikuchepetsa 15% kufa ndi matenda amtima.17).
  • Kunenepa kwambiri: Omwe amadya kwambiri mbewu zonse sakhala onenepa komanso amakhala ndi mafuta ochepa m'mimba (18, 19, 20, 21).
  • Type 2 shuga mellitus: Anthu omwe amadya kwambiri tirigu sakhala ndi matenda a shuga (22, 23, 24).
  • Matenda a mtima: Anthu omwe amadya kwambiri tirigu amakhala ndi chiopsezo chochepera 30% cha matenda a mtima, omwe amapha kwambiri padziko lonse lapansi.25, 26, 27, 28).
  • Khansa ya Colon: Mu kafukufuku wina, magawo atatu a mbewu zonse patsiku adalumikizidwa ndi 3% yochepetsera chiopsezo cha khansa yapakhungu. Maphunziro ena ambiri apeza zotsatira zofanana (29, 30, 31).

Izi zikumveka zochititsa chidwi, koma kumbukirani kuti ambiri mwa maphunzirowa ndi owonetsetsa mwachilengedwe. Iwo sangakhoze kutsimikizira izo njere zonse chinachititsa kuchepetsa chiopsezo cha matenda, kokha kuti anthu amene amadya mbewu zonse anali mochepa kuwagwira.

Izi zikunenedwa, palinso mayesero olamulidwa (sayansi yeniyeni) yosonyeza kuti mbewu zonse zimatha kuwonjezera kukhuta ndikuwongolera zizindikiro zambiri za thanzi, kuphatikizapo zizindikiro za kutupa ndi matenda a mtima (32, 33, 34, 35, 36, 37, 38).

Pomaliza:

Kafukufuku wambiri akuwonetsa kuti anthu omwe amadya kwambiri mbewu zonse amakhala ndi chiopsezo chochepa cha kunenepa kwambiri, matenda amtima, shuga, khansa ya m'matumbo ndipo amakhala ndi moyo wautali. Izi zimathandizidwa ndi deta yochokera ku mayesero olamulidwa.

Mbewu zina zimakhala ndi gluten, zomwe zimayambitsa mavuto kwa anthu ambiri

Gluten ndi mapuloteni omwe amapezeka mumbewu monga tirigu, spelled, rye ndi balere.

Anthu ambiri ndi osagwirizana ndi gluten. Izi zikuphatikizapo anthu omwe ali ndi matenda a celiacmatenda oopsa a autoimmune, komanso anthu omwe amakhudzidwa ndi gluten (39).

Matenda a Celiac amakhudza 0,7-1% ya anthu, pamene chiwerengero cha gluten sensitivity chimasiyana pakati pa 0,5-13%, ndipo ambiri amagwera pafupifupi 5-6% (40, 41).

Chifukwa chake, palimodzi, mwina osachepera 10% ya anthu amakhudzidwa ndi gluten. Izi zimabweranso ku mamiliyoni za anthu ku United States kokha, ndipo siziyenera kutengedwa mopepuka.

Ichi ndi cholemetsa cholemetsa kwambiri cha matenda omwe amayamba chifukwa cha chakudya chimodzi (tirigu).

Mbewu zina, makamaka tirigu, zilinso kwambiri mu FODMAPs, mtundu wa carbohydrate womwe ungayambitse kusokonezeka kwa m'mimba mwa anthu ambiri.42, 43).

Komabe, chifukwa chakuti gilateni imayambitsa mavuto kwa anthu ambiri sizikutanthauza kuti "tirigu" ndi oipa, monga zakudya zina zambiri za tirigu zimakhala zopanda gluten.

Izi zikuphatikizapo mpunga, chimanga, quinoa, ndi oats (oatmeal ayenera kutchedwa "gluten-free" kwa odwala celiac, monga nthawi zina tirigu amasakanikirana akamakonzedwa).

Pomaliza:

Gluten, mapuloteni omwe amapezeka mumbewu zambiri (makamaka tirigu), angayambitse mavuto kwa anthu omwe amawamvera. Komabe, pali mbewu zina zambiri zomwe mwachibadwa zimakhala zopanda gluten.

Mbeu zili ndi chakudya chambiri ndipo mwina ndizosayenera kwa odwala matenda ashuga

Zipatso zimakhala ndi chakudya chochuluka kwambiri.

Pachifukwa ichi, angayambitse mavuto kwa anthu omwe sangathe kulekerera zakudya zambiri zama carbohydrate muzakudya zawo.

Izi ndizowona makamaka kwa odwala matenda ashuga, omwe amakonda kuchita bwino kwambiri pazakudya zokhala ndi ma carb ochepa (44).

Anthu odwala matenda a shuga akamadya chakudya chambiri, shuga m'magazi awo amakwera kwambiri pokhapokha atamwa mankhwala (monga insulin) kuti awagwetse.

Anthu omwe ali ndi insulin kukana, metabolic syndrome kapena matenda ashuga atha kufuna kupewa mbewu, makamaka mitundu yoyengedwa.

Komabe, si mbewu zonse zomwe zili zofanana pankhaniyi, ndipo zina mwazo (monga oats) zitha kukhala zopindulitsa (45, 46).

Kafukufuku wochepa adawonetsa kuti oatmeal watsiku ndi tsiku amachepetsa shuga m'magazi mwa odwala matenda ashuga ndikuchepetsa kufunika kwa insulin ndi 40% (47).

Ngakhale kupewa mbewu zonse kungakhale lingaliro labwino kwa odwala matenda ashuga (chifukwa cha ma carbs), mbewu zonse sizikhala "zoyipa" kwambiri kuposa mbewu zoyengedwa.48).

Pomaliza:

Mbewu za phala zimakhala ndi chakudya chambiri, choncho sizoyenera kwa anthu omwe amadya zakudya zochepa kwambiri. Anthu odwala matenda a shuga sangalekerere mbewu zambiri, chifukwa cha kuchuluka kwa ma carbohydrate.

Mbewu zimakhala ndi antinutrients, koma zimatha kusweka

Mtsutso wofala motsutsana ndi mbewu ndikuti uli ndi ma antinutrients (49).

Antinutrients ndi zinthu zomwe zimapezeka muzakudya, makamaka zomera, zomwe zimasokoneza chimbudzi ndi kuyamwa kwa zakudya zina.

Izi zikuphatikizapo phytic acid, lectins ndi ena ambiri.

Phytic acid imatha kumanga mchere ndikuletsa kuti asamwe, ndipo ma lectin amatha kuwononga matumbo (50, 51).

Komabe, ndikofunikira kukumbukira kuti ma antinutrients sali enieni ku mbewu. Amapezekanso muzakudya zamtundu uliwonse, monga mtedza, mbewu, nyemba, ma tubers ngakhale zipatso ndi ndiwo zamasamba.

Tikadapewa zakudya zonse zomwe zili ndi antinutrients, sipakanakhala zambiri zoti tidye.

Kuti zikunenedwa, chikhalidwe njira zokonzekera monga kuthirira, kumera ndi kupesa kumatha kuwononga ma antinutrients ambiri (52, 53, 54).

Tsoka ilo, mbewu zambiri zomwe zimadyedwa masiku ano sizinachitepo njira zopangira izi, chifukwa chake zitha kukhala ndi ma antinutrients ambiri.

Ngakhale zili choncho, chifukwa chakuti chakudya chili ndi mankhwala oletsa zakudya m’thupi sizitanthauza kuti n’choipa kwa inu. Chakudya chilichonse chimakhala ndi zabwino ndi zoyipa zake, ndipo phindu lazakudya zenizeni, zonse nthawi zambiri zimaposa zowononga za antinutrients.

Pomaliza:

Monga zakudya zina zamasamba, mbewu zimakhala ndi antinutrients monga phytic acid, lectins ndi zina. Izi zitha kuphwanyidwa pogwiritsa ntchito njira zokonzekera monga kuviika, kumera ndi kupesa.

Zakudya zina zopanda tirigu zimakhala ndi thanzi labwino

Maphunziro angapo apangidwa pazakudya zomwe siziphatikiza mbewu.

Izi zikuphatikizapo zakudya zochepa zama carb ndi zakudya za paleo.

Zakudya za paleo zimapewa mbewu panjira, koma zakudya zokhala ndi ma carb ochepa zimawachotsa chifukwa cha zomwe zili ndi chakudya.

Kafukufuku wambiri pa low-carb ndi paleo awonetsa kuti zakudya izi zimatha kuchepetsa thupi, kuchepetsa mafuta am'mimba, komanso kusintha kwakukulu pazolemba zosiyanasiyana zaumoyo (55, 56, 57).

Maphunzirowa nthawi zambiri amasintha zinthu zambiri nthawi imodzi, kotero sitingathe kunena zimenezo okha kuchotsa mbewu kunabweretsa ubwino wathanzi.

Koma zimasonyeza bwino kuti chakudya kusowa monga chimanga kukhala wathanzi.

Kumbali inayi, tili ndi maphunziro ambiri pazakudya za ku Mediterranean, zomwe zimaphatikizapo (makamaka zonse) mbewu.

Zakudya za ku Mediterranean zimakhalanso ndi thanzi labwino komanso zimachepetsa chiopsezo cha matenda a mtima ndi imfa ya msanga (58, 59).

Malinga ndi maphunzirowa, zakudya zonse zomwe zimaphatikizapo ndikupatula mbewu zimatha kugwirizana ndi thanzi labwino.

Monga momwe zimakhalira ndi zakudya zambiri, zonsezi zimadalira munthu payekha.

Ngati mumakonda mbewu ndikumva bwino kuzidya, zikuwoneka kuti palibe chifukwa chabwino chozipewa malinga ngati mukudya kwambiri. zonse dzinthu.

Komano, ngati simukonda mbewu monga chimanga kapena zikakuvulazani, palibenso vuto kuzipewa.

Mbewu sizofunikira, ndipo mulibe zakudya mmenemo zomwe simungathe kuzipeza kuchokera ku zakudya zina.

Mfundo yaikulu ndi yakuti chimanga ndi chabwino kwa ena, koma osati abwino kwa ena.

Ngati mumakonda phala, idyani. Ngati simukuzikonda kapena ngati zikukukhumudwitsani, zipeweni. Ndi zophweka choncho.

Ndi Oyster Abwino Kwa Inu Ubwino Ndi Zowopsa

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Oyster ndi nkhono zamchere zamchere zomwe zimakhala m'malo am'madzi monga magombe ndi nyanja.

Zili mbali yofunika kwambiri ya chilengedwe, zimasefa zowononga m'madzi ndi kupereka malo okhala kwa zamoyo zina, monga ma barnacle ndi mussel.

Pali mitundu yambiri ya oyster - nyama yawo yowonda, yokoma imatengedwa ngati chakudya chokoma padziko lonse lapansi.

Ngakhale amadziwika bwino chifukwa cha zomwe amati aphrodisiac, ma mollusc awa ali ndi zambiri zoti apereke pokhudzana ndi thanzi.

Nkhaniyi ikufotokoza za ubwino wathanzi - komanso kuopsa kwake - kudya oyster ndikufotokozera njira zabwino zokonzekera.

Mtengo Wopatsa thanzi wa Oyster

Oyster ali ndi chigoba cholimba, chosaumbika bwino chomwe chimateteza thupi lamkati lambiri, lotuwa.

Thupi lamkati ili - lotchedwa nyama - ndilopatsa thanzi kwambiri.

M'malo mwake, magalamu 100 a oyster wakuthengo akum'mawa amapereka zakudya zotsatirazi ():

  • Zopatsa mphamvu: 68
  • Puloteni: XMUMX magalamu
  • Mafuta: XMUMX magalamu
  • Vitamini D: 80% ya Reference Daily Intake (RDA)
  • Thiamine (vitamini B1): 7% ya RDI
  • Niacin (vitamini B3): 7% ya RDI
  • Vitamini B12: 324% ya RDI
  • Iron: 37% ya RDI
  • Magnesium: 12% ya RDI
  • Phosphorous: 14% ya RDI
  • Zinc: 605% ya RDI
  • Mkuwa: 223% ya RDI
  • Manganese: 18% ya RDI
  • Selenium: 91% ya RDI

Oyster ali ndi ma calories ochepa koma ali ndi zakudya zambiri, kuphatikizapo mapuloteni, mafuta athanzi, mavitamini ndi mchere.

Mwachitsanzo, 100-gram (3,5-ounce) kutumikira kumapereka zoposa 100% za RDA za vitamini B12, zinki, ndi zinki, ndi zoposa 75% ya zosowa zanu za tsiku ndi tsiku za selenium ndi vitamini D.

Nkhono zokomazi zimakhalanso gwero labwino la , banja lamafuta a polyunsaturated omwe amagwira ntchito yofunika kwambiri m'thupi lanu, monga kuwongolera kutupa ndikusunga mtima wanu ndi ubongo zathanzi ().

Anthu omwe amadya zakudya zokhala ndi omega-3 fatty acids amakhala ndi chiopsezo chochepa chotenga matenda monga matenda a mtima ndi matenda a shuga a mtundu wa 2 (, ).

Pitilizani

Oyster ali ndi zakudya zofunikira, monga mapuloteni, mavitamini, mchere ndi omega-3 fatty acids. Iwo ali olemera kwambiri mu vitamini B12, zinc ndi mkuwa.

Gwero labwino kwambiri lazakudya zofunikira

Oyster ali ndi zakudya zambiri. Iwo ali olemera kwambiri mu mavitamini ndi minerals awa:

  • Vitamini B12. Chomera ichi ndi chofunikira pakukonza dongosolo lamanjenje, kagayidwe kachakudya komanso kupanga maselo amwazi. Anthu ambiri, makamaka achikulire, alibe vitamini ().
  • Zinc. Mcherewu umagwira ntchito yofunika kwambiri pakukula kwa chitetezo chamthupi, metabolism komanso kukula kwa maselo. Ma 3,5-ounce (100-gram) a oyster amapereka zoposa 600% za RDI ().
  • Selenium. Mchere uwu umakhala ndi ntchito yoyenera ya chithokomiro komanso metabolism. Imagwiranso ntchito ngati antioxidant wamphamvu, imathandiza kupewa kuwonongeka kwa ma cell chifukwa cha ma free radicals ().
  • Vitamini D. ndizofunikira kuti chitetezo cha mthupi chitetezeke, kukula kwa maselo ndi thanzi la mafupa. Anthu ambiri alibe vitamini imeneyi, makamaka amene amakhala kumadera ozizira ().
  • Chitsulo. Thupi lanu liyenera kupanga hemoglobin ndi myoglobin, mapuloteni omwe amanyamula mpweya m'thupi lanu lonse. Anthu ambiri samapeza ayironi wokwanira pazakudya zawo ().

Kuphatikiza pa maudindo awo osiyanasiyana paumoyo, zambiri mwazakudyazi zimaperekanso chitetezo cha antioxidant.

Mwachitsanzo, ndi antioxidant yamphamvu yomwe imateteza thupi lanu ku nkhawa ya okosijeni, kusalinganika komwe kumachitika pamene ma free radicals ambiri amapangidwa.

Kupsinjika kwa okosijeni kwalumikizidwa ndi matenda osiyanasiyana osatha, monga khansa, matenda amtima, komanso kuchepa kwa malingaliro ().

Kuphatikiza apo, zinc ndi mavitamini B12 ndi D amakhalanso ndi antioxidant zotsatira, kumawonjezera chitetezo cha oyster (, ).

Kafukufuku akuwonetsa kuti anthu omwe amadya zakudya zokhala ndi antioxidants amachepetsa chiopsezo cha matenda a mtima, shuga, khansa zina, komanso imfa zonse (, , ).

Pitilizani

Oyster ali ndi zinc, iron, selenium, ndi mavitamini B12 ndi D. Zina mwa zakudyazi zimakhala ndi antioxidant ndipo zimathandiza kulimbikitsa thanzi labwino.

Gwero lapamwamba la mapuloteni

Oyster ndi magwero abwino kwambiri a 3,5-ounce (100-gram) omwe ali ndi magalamu 7 azomera zodzaza izi.

Amakhalanso gwero lathunthu la mapuloteni, zomwe zikutanthauza kuti ali ndi ma amino acid asanu ndi anayi ofunikira omwe thupi lanu limafunikira.

Kuonjezera magwero a mapuloteni pazakudya ndi zokhwasula-khwasula kungathandize kulimbikitsa kukhuta komanso kulimbikitsa.

Zakudya zokhala ndi mapuloteni ambiri zimachepetsa njala pochulukitsa mahomoni olimbikitsa kukhuta monga peptide YY ndi cholecystokinin (CCK) (, ).

Zakudya zokhala ndi mapuloteni ambiri zasonyezedwa kuti zimathandizira kuchepetsa thupi komanso zimapangitsa kuti thupi likhale lolemera kwambiri kusiyana ndi zakudya zamafuta ochepa kapena zakudya zamafuta ambiri (,,).

Kudya zakudya zokhala ndi mapuloteni ambiri kungathandizenso kuchepetsa shuga m'magazi, makamaka kwa anthu odwala matenda a shuga.

Mwachitsanzo, kafukufuku wamaphunziro asanu ndi anayi adawonetsa kuti zakudya zokhala ndi mapuloteni ambiri zimachepetsa kwambiri hemoglobin A1c - chizindikiro cha kuwongolera shuga kwa nthawi yayitali - mwa akulu omwe ali ndi matenda a shuga a 2 ().

Kuphatikiza apo, zakudya zokhala ndi mapuloteni ambiri zimatha kuchepetsa ziwopsezo za matenda amtima mwa anthu omwe ali ndi matenda amtundu wa 2.

Ndemanga ya maphunziro 18 mwa anthu omwe ali ndi matenda a shuga amtundu wa 2 adapeza kuti zakudya zokhala ndi mapuloteni ambiri zimachepetsa kwambiri ma triglyceride, zomwe zimapangitsa kuti pakhale chiopsezo chachikulu cha matenda a mtima ().

Pitilizani

Zakudya zokhala ndi mapuloteni ambiri zomwe zimaphatikizapo oyster zimatha kulimbikitsa kuchepa thupi, kuwongolera shuga m'magazi, komanso kuchepetsa chiopsezo cha matenda amtima mwa anthu omwe ali ndi matenda amtundu wa 2.

Lili ndi antioxidant yapadera

Kuwonjezera pa kukhala wolemera mu zakudya zopindulitsa monga mavitamini, oyster alinso ndi mankhwala apadera, omwe atulukira posachedwapa otchedwa 3,5-dihydroxy-4-methoxybenzyl alcohol (DHMBA).

DHMBA ndi mankhwala a phenolic omwe amawonetsa zotsatira zamphamvu za antioxidant.

M'malo mwake, kafukufuku wamachubu oyesa adawonetsa kuti inali yamphamvu nthawi 15 polimbana ndi kupsinjika kwa okosijeni kuposa Trolox, mtundu wopangidwa wa vitamini E womwe umagwiritsidwa ntchito poletsa kuwonongeka komwe kumachitika chifukwa cha kupsinjika kwa okosijeni ().

Kafukufuku wina wamachubu oyesa akuwonetsa kuti DHMBA yochokera ku oyster ikhoza kukhala yopindulitsa kwambiri .

Mwachitsanzo, kafukufuku wa test tube adawonetsa kuti amateteza maselo achiwindi chamunthu kuti asawonongeke komanso kufa kwa ma cell chifukwa cha kupsinjika kwa okosijeni ().

Asayansi akuyembekeza kuti DHMBA ikhoza kukhala yothandiza popewera kapena kuchiza matenda a chiwindi m'tsogolomu, koma kafukufuku panopa amangopita ku maphunziro a test tube ().

Kafukufuku wina woyesa-chubu anapeza kuti DHMBA inachepetsa makutidwe ndi okosijeni a LDL (woipa) cholesterol. Cholesterol oxidation ndi mankhwala omwe amalumikizidwa ndi atherosulinosis (kuchulukana kwa zolembera m'mitsempha yanu), chomwe chimayambitsa matenda amtima (,).

Ngakhale zotsatira izi zikulonjeza, kufufuza kwina kumafunika kuti mudziwe ngati DHMBA ingakhale yothandiza polimbana ndi kupsinjika kwa okosijeni mwa anthu.

Pitilizani

DHMBA ndi antioxidant wamphamvu mu oyster. Zingathandize kulimbana ndi kuwonongeka kwa okosijeni, kupindulitsa chiwindi ndi thanzi la mtima. Komabe kafukufuku pakali pano amangochita maphunziro a test tube.

Nkhawa Zomwe Zingatheke

Ngakhale zikuwonekeratu kuti oyster amapereka thanzi labwino, zovuta zina zimakhalapo, makamaka zikadyedwa zosaphika.

Atha kukhala ndi mabakiteriya

Kudya nyama ya oyisitara yaiwisi kumabweretsa chiopsezo chachikulu chotenga matenda a bakiteriya.

Mabakiteriya a Vibrio - kuphatikizapo Vibrio vulnificus et Vibrio parahaemolyticus - akhoza kukhazikika mu chakudya ndi kusefera. Kuzidya zosaphika kungapangitse chiopsezo chanu chowonekera.

Matenda obwera ndi mabakiteriyawa amatha kuyambitsa zizindikiro monga kutsekula m'mimba, kusanza, kutentha thupi, ndi zina zowopsa, monga sepsis, matenda oopsa amagazi omwe amatha kupha ().

Malinga ndi Centers for Disease Control and Prevention (CDC), anthu 100 mwa 80 omwe amadwala ndi mabakiteriya a vibrio ku United States chaka chilichonse amamwalira ndi matendawa ().

Zina zoipitsa

Oyster amathanso kunyamula mavairasi amtundu wa Norwalk ndi ma enterovirus omwe amatha kuyika moyo pachiwopsezo ().

Kuonjezera apo, nkhonozi zimatha kukhala ndi zowononga mankhwala, kuphatikizapo zitsulo zolemera monga lead, cadmium ndi ().

Chifukwa cha ngozi zomwe zingakhalepo pa thanzi, ana, anthu omwe ali ndi mphamvu zowononga chitetezo cha mthupi, komanso amayi apakati kapena oyamwitsa ayenera kupewa kudya nsomba zosaphika (, , ).

Amene amasankha kudya oyster yaiwisi ayenera kudziwa zoopsa zomwe zingatheke. Pakadali pano, palibe njira yowonetsetsa kuti ali otetezeka kuti adye mu mawonekedwe awo osaphika, ngakhale kuyang'aniridwa mozama ndi aboma ndi boma.

Ichi ndichifukwa chake mabungwe akuluakulu azaumoyo monga CDC amalangiza kuti azingodya zophika ().

Zowopsa zina

Oyster ali ndi zinc wochuluka kwambiri. Ngakhale mcherewu ndi wofunikira pa thanzi, kumwa kwake kungakhale kovulaza.

Ngakhale kawopsedwe ka zinki nthawi zambiri amalumikizidwa ndi zowonjezera, kudya oyster nthawi zambiri kumatha kukhala ndi zotsatirapo zoipa pa thanzi, monga kuchepa kwa mchere ndi chitsulo chomwe zinc amapikisana nazo kuti ayamwe.

Kuonjezera apo, anthu omwe amadana ndi nsomba za m'nyanja ayenera kupewa kudya.

Pitilizani

Nkhono zaiwisi zimatha kunyamula mabakiteriya ndi ma virus omwe angakhale owopsa. Mabungwe azaumoyo amalangiza kuti aziphika asanadye kuti apewe matenda oopsa.

Momwe mungaphike ndikusangalala

Chifukwa atha kuwononga thanzi, idyani oyster yaiwisi mosamala. Nthawi zonse muzigula ku malo odziwika, ngakhale izi sizikutsimikizira chitetezo (36).

Kudya zophikidwa ndikotetezeka kwambiri chifukwa kuphika kumawononga mabakiteriya owopsa.

Nazi njira zokoma komanso zosavuta zowonjezera oyster pazakudya zanu:

  • Onjezani nyama yophika oyisitara ku mbale za pasitala.
  • Valani oyster onse ndi breadcrumbs ndi grill.
  • Atumikireni ophikidwa mu chipolopolo chawo ndi chokongoletsedwa ndi .
  • Onjezani ku supu ndi mphodza zam'madzi.
  • Mwachangu panko-crusted oyster nyama mu kokonati mafuta.
  • Kutenthetsa iwo ndi kuwaphimba ndi mandimu ndi batala.
  • Valani theka la oyster ndi marinade omwe mwasankha ndikuwotcha pa grill.

Nawa maupangiri otetezedwa omwe muyenera kuwaganizira pogula oyster:

  • Sankhani oyster okhala ndi zipolopolo zotsekedwa. Tayani iliyonse yokhala ndi zipolopolo zotseguka.
  • Malinga ndi Food and Drug Administration (FDA), oyster omwe satsegula panthawi yophika ayeneranso kutayidwa (37).
  • Musaphike zambiri nthawi imodzi mumphika umodzi, monga pamene mukuwira, chifukwa kudzaza kungapangitse kuti musaphike bwino.

Pitilizani

Pofuna kupewa matenda, idyani nkhono zophikidwa bwino. Sankhani zomwe zili ndi zipolopolo zotsekedwa ndikutaya zomwe sizikutsegula panthawi yophika.

Mfundo yofunika kwambiri

Oyster ndi nkhono zopatsa thanzi zomwe zimapatsa thanzi labwino.

Iwo ali odzaza ndi mapuloteni apamwamba, mavitamini, mchere ndi antioxidants, zomwe ziri zopindulitsa ku thanzi lanu.

Komabe, oyster amatha kukhala ndi mabakiteriya owopsa, choncho amasangalala akaphika kuti apewe matenda.

Ngati ndinu okonda nsomba zam'madzi, yesani kuwonjezera nkhono izi pazakudya zanu.

Tsamba lathu ndi lapadera pazaumoyo mupeza zidziwitso zonse zokhudzana ndi Nutrition, Fitness Weight loss ndi malangizo ena musaiwale kupita patsamba lathu: zambiri zaumoyo 24 et slb24 Nkhani Nkhani
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