Ukudla okuphelele, kunezinhlamvu ezihlanjululwayo, kukunika inzuzo ephelele yezimila eziningi zemvelo ezinganciphisa ingozi yokuba nomdlavuza. Uma ulinganisela ukudla kwakho ngezinhlamvu ezigcwele, izithelo , imifino ye-cruciferous, kanye nezinxenye ezilinganiselwe zenyama ebomvu, ungalahlekelwa isisindo futhi unciphise ingozi yomdlavuza. Phonsa isimiso sokuzivocavoca njalo, futhi uthuthukisa impilo yakho yonke ngenkathi uvikela amathambo akho.
Bheka izinhlamvu ezigcwele nokuthi zingakuzuzisa kanjani.
Izinhlamvu Zonke Namahlamvu Ahlanjululwayo
Izithelo zomhlaba wonke zisebenzisa izingxenye ezintathu ze-kernel yokusanhlamvu: i-germ, bran, ne-endosperm. Amagilebhisi ahlanjululwayo alahlekile ama-germ and bran layers, ngoba ayenziwe imililo, eshiya i-endosperm kuphela-i-carbohydrate yesitashi ngaphakathi kwe-husk yamagatsha. I-bran iyindawo engaphandle yokuzivikela yezinhlamvu zokusanhlamvu, futhi ine-fiber, antioxidants, ne-vitamini B. I-germ yingxenye encane kunazo zonke ze-kernel ngayinye, elayishwe amavithamini B, amafutha enempilo, amaminerali, kanye ne-protein encane.
Ukubona umehluko
Enye indlela elula yokubona ngeso lengqondo umehluko phakathi kokusanhlamvu okuphelele nokuhlanzeka ukubuka irayisi ensundu nelayisi omhlophe. Ngaphambi kokugaya, lezi zilimo zazinsundu, ziqukethe zonke izingxenye ezintathu ze-kernel yemvelo. Ngemuva kokugaya, irayisi elimhlophe, ngenkathi libukeke lihle futhi lipheka ngokushesha, lilahlekile izingxenye ezizuzisa kakhulu ze-kernel yezinhlamvu.
Izinhlamvu zifaka iPunch Enamandla Yezempilo
Izitshalo ezigcwele zigcwele ngokugcwele izimila zezitshalo ezingavumela amangqamuzana akho ukuba abe nomonakalo ongaholela ekuthuthukiseni umdlavuza. Ukucwenga okusanhlamvu okuhlanziwe kungase kube nalezi zinzuzo ezixutshwe emuva kumkhiqizo wokudla ophelile, kepha i- fibre ayiyona ingxenye yalokho kucebisa-ngakho funda ngokucophelela amalebula akho okudla ngokucophelela.
Ukudla okuphelele kunamakhemikhali amaningi emvelo akhonjisiwe ekunciphiseni ingozi yomdlavuza wakho, futhi lena yi-fibre yokudla, i-antioxidants, i-phenols, i-lignans, ne-saponins.
- I-Fiber Diet: Ukudla okuphelele kungumthombo omuhle we-fiber yokudla, okusiza ukunciphisa ukuqashwa kanye nezinye izinkinga zokugaya, kuyilapho kukusiza uzizwe unelisekile ngemuva kokudla, futhi ugweme ukudla okudliwayo.
- Ama-Antioxidants: Lawa yizinhlanganisela ezivimbela noma ukunciphisa umonakalo we-cell oxidative obangelwa ama-radicals wamahhala. Ama-Antioxidants angasiza ukukhuthaza impilo enhle ngenhliziyo yakho, ebuchosheni nasehlokweni, ngokunciphisa inqubo yokuguga yemvelo. Ngokuhlanza ama-radicals mahhala emzimbeni, nawo agcina lezi zinhlayiya ezingenakulinganiswa ezilimaza i-DNA (ezibangela ukuguqulwa kwesimo somzimba), umhlabeleli womdlavuza.
- I-Phenols: Lezi yizinhlanganisela ezimnandi ezitholakala emafutheni abalulekile. Izinzuzo ziqala ngephunga elimnandi, kodwa ama-phenols nawo anempahla enamandla ye-antiseptic ne-antibacterial. Lezi zinhlanganisela ezimnandi zingasebenza njengezikhuthazo zesistimu zakho ze-ne-immune.
- I-Lignans: Ukudla okuphelele kungumthombo omuhle we-lignans, i-estrogen esekelwe kwisitshalo. I-Lignans ingenza okufana ne-estrogens ebuthakathaka, ishela ema-receptors e-estrogen kumaseli ezithombeni zesifuba ne-endometrial. Lesi senzo singavumela amangqamuzana angabonakaliswa noma abe nomdlavuza lapho exhumana ne-estrogens yabesifazane.
- Ama-saponins: Lawa angama-plant and soluble plant plant asebenza njengama-antibiotic yemvelo. Ama-saponins angasiza ekunciphiseni i-cholesterol yakho, ulwe nezifo, futhi ingasiza umzimba wakho uzivikele emdlalweni.
Izindlela Elula Zokuthola Okuningi
Kulula ukungeza okusanhlamvu okugcwele nezinzuzo zabo zezempilo ekudleni kwakho kwansuku zonke. Shiya isinkwa esimhlophe eshalofini, bese ukhetha izinkwa zokusanhlamvu okuphelele. Yeqa irayisi elimhlophe futhi ujabulele ilayisi elibomvu elincane elimnyama kunalokho. Yenza i-rice enhle yelayisi eluhlaza, bese ulondoloza isikhathi ngokuphinda uphinde usebenzise izingxenye ezisele ezise-microwave noma i-steamer yakho. Lapho wenza isobho, engeza irayisi elibomvu, ilayisi lasendle, noma ibhali ukuze uthuthukise ukunambitheka kwawo kanye ne-fiber value.
Uma uthanda amasaladi, zama i-tabouli, esebenzisa ukolweni we-bulgur, okusanhlamvu okuhlwabusayo nokugcwala konke. Zama ukudla okusanhlamvu okusetshenziselwa ukudla kwasekuseni, noma isitsha se-oatmeal eshisayo, esikhundleni se-corn-loaded flakes. Futhi kunama-popcorn njalo, okusanhlamvu okusanhlamvu okujabulisayo okungaba mnandi ukupheka nokudla.
Kusuka ku-amaranth kuya ku-buckwheat, hlola leminye imibono emnandi ngokufaka okuningi okusanhlamvu okuphelele ekudleni kwakho.
Amathiphu okuthenga
Etafuleni elingezansi, uzobona uhlu lwezinhlamvu zomkhiqizo kanye nemikhiqizo ehlanjululwayo. Lokhu akulona uhlu oluphelele , kodwa kungakusiza uthole umqondo walokho okumele ubheke esitolo lapho usithenga imikhiqizo yokusanhlamvu. Khumbula ukufunda ngokucophelela amalebula okudla, futhi uhlukanise phakathi kwemishwana ethi "ukolweni lonke" kanye "nokudla okuphelele."
Ukubona Izithelo Zonke Nezihlungiwe
Ngezansi itafula lifanisa okusanhlamvu okuphelele kumabele okusanhlamvu njengoba ucabangela ukudla okudlayo ngosuku ngalunye.
| Zonke okusanhlamvu | Ehlanjululwayo noma enothile okusanhlamvu |
| irayisi elimnyama nelendle | ilayisi elimhlophe |
| ufulawa wonke kanye nofulawa ohlangene | ufulawa wonke ohlosiwe |
| i-bulgur (ukolweni oqhekekile) | umzala |
| oatmeal | i-grits |
| I-Popcorn | - |
| wonke ama-flakes okusanhlamvu kakolweni | i-corn flakes cereal |
| i-muesli cereal | i-grits |
| ibhali lesitshalo lonke | - |
| konke okusanhlamvu okusanhlamvu | ingxube yokudla |
| rye lonke | - |
| isinkwa sonke sikakolweni | isinkwa esimhlophe |
| bonke abakhiqiza ukolweni | abahlaziyi abasafufusa |
| i-pasta yonke yengqolowa | i-pasta ejwayelekile |
| wonke ama-sandwich sandwich buns kanye nemiqulu | ama-sandwich amhlophe nama-rolls |
| ama-tortillas egcwele ukolweni | ufulawa nama-tortillas corn |
Ngaphansi
Ukukhetha okusanhlamvu okuphelele kunezinhlamvu ezihlungiwe kuyindlela enhle kakhulu yokwengeza i-punch elwa nomdlavuza ekudleni kwakho. Akuzona nje ukuthi izinhlamvu zomzimba ziyanciphisa ingozi yesifo senhliziyo, kodwa isifundo se-2017 sathola ukuthi ukusetshenziswa kwamagilebhisi wonke kuhlobene nokubili kokufa komdlavuza kanye nokufa kwabantu bonke.
Akuyona nje impilo yakho, kodwa abantu abaningi bathola ukuthi, ngemva kokushintshela ezinhlameni, bajabulela ukudla abadla okuningi. Uma ungajabuli uhlobo olulodwa lwezinhlamvu ezigcwele, khumbula ukuthi kunezinketho eziningi. Zithokozise ngokuzama ukudla ongazange ube nakho ngenkathi ushintsha ukukhetha okunempilo kulabo ovame ukukudla.
> Imithombo:
> I-American Institute for Cancer Research. Ukudla Okulwa Nomdlavuza. Zonke okusanhlamvu.
> Chen, G., Tong, X., Xu, J., Han, S., Wan, Z., Qin, J., noL. Qin. Ukutholakala Konke Namahlamvu Nengqikithi, I-Cardiovascular, ne-Cancer Mortality: Ukubuyekezwa Okuhlelekile kanye Nokuhlaziywa Kwezifundo Ezifunayo. I-American Journal of Nutrition Clinic . 2016. 104 (1): 164-72.
> Zhang, B., Zhao, Q., Guo, W., Bao, W., no-X. Wang. I-Association of Allle Grain Incake ne-All-Causes Cardiovascular, and Mortality Mortality: Ukuhlolwa Okuhlelekile Ne-Dose-Ukuphendula Nge-Meta-Ukuhlaziywa Okuvela Ezifundweni Zezinkokhelo Ezibonakalayo. I-European Journal ye-Clinical Nutrition . 2017 Nov 1. (Epub ngaphambi kokuphrinta).
> USDA MyPyramid.gov. Ngaphakathi kwePhiramidi - Izinhlamvu.