Emmere Ekola kye ki? Ka twogere ku nsonga eno mu ngeri ennyangu.

Oteekwa okuba nga olabye ng'ogenda mu supamaketi nti ebimu ku bikozesebwa mu kukola margarine, yogati n'emigaati biwandiikiddwaako nti "Heart Healthy." Ebipapula ebimu eby'obuwunga bw'amata ne bisikiiti biwandiikiddwaako nti "Omega-3 added." Nga kino, emmere erimu ebiriisa ebitali mu mmere mu butonde naye nga kigambibwa nti nnungi eri obulamu bwaffe tugiyita "Emmere Ekola." Kale leero, ka tulabe ddala bino bye biri, birungi eri emibiri gyaffe, era tusaanidde okubironda?

Mikwano gy’Omutima: Stanols ne Sterols ez’ebimera

Amannya gano abiri gayinza okuba amapya gy’oli. Mu ngeri ennyangu, bino birungo bibiri ebisangibwa mu butonde mu bibala, enva endiirwa, entangawuuzi n’ensigo. Ekyewuunyisa, ensengekera yazo efaanagana nnyo ne kolesterol ali mu mibiri gyaffe.

Kale kino kituganyula ki?

Kilowoozeeko ng’enkola yaffe ey’okugaaya emmere y’ekkubo. Kolesterol ali mu mmere gye tulya atambula mu kkubo lino n’agezaako okuyingira mu misuwa gyaffe. Naye, zino Plant Stanols ne Sterols ziringa abaserikale b'ebidduka . Baziba oluguudo lw’emmotoka ezo eziyitibwa kolesterol ne ziziremesa okuyingira mu musaayi gwaffe. N’ekyavaamu, kolesterol ateekebwa munda mu misuwa gyaffe, n’agiziba ne kikendeeza ku bulabe bw’okufuna endwadde z’omutima.

Bino naddala bisobola okukendeeza ku muwendo gwa LDL (Low-Density Lipoprotein), gwe tuyita "kolesterol omubi."

Okunoonyereza kulaga nti bw’ossaamu gram 2 zokka eza Plant Stanols oba Sterols mu mmere yo buli lunaku kiyinza okukendeeza ku kolesterol omubi (LDL) wo ebitundu 5% ku 15% mu wiiki ntono. Bw’oba ​​wakozesa dda butto oba margarine, kiyinza okuba ekirungi okukyusa n’odda ku margarine erimu bino. Naye jjukira nti zino nazo zirimu amasavu, n’olwekyo si kirungi okukozesa okusinga ku muwendo ogulagirwa .

Fiber - Kiba kya butonde? Kirungi okussaamu fiber?

Fiber kintu kya butonde ekisangibwa mu mmere y’ebimera. Emmere erimu ebiwuziwuzi mulimu ebibala, enva endiirwa, ebinyeebwa (nga ebinyeebwa, entangawuuzi, entungo), n’emmere ey’empeke (nga mukene, oats, n’omuceere ogwa kitaka).

Naye kati, abakola emmere bakoze ebiwuzi ebitaliimu buwoomi, ebikoleddwa mu ngeri ey’ekikugu. Ziteekebwa mu mmere gye tutandirowoozezzaako. Ziteekebwa mu bika by’omugaati ebimu, emmere ey’empeke erimu ssukaali ne yogati. Bw’otunuulira ekiwandiiko ng’ogula emmere, oyinza okulaba nga ziwandiikiddwa nga Inulin, Maltodextrin, Polydextrose , oba Chicory fiber .

Fiber ayamba atya omutima?

Fiber kintu kinene ekiyamba okukendeeza ku kolesterol waffe. Era bw’olya ebiwuziwuzi ebimala, osobola okukendeeza ku bulabe bw’okufuna endwadde z’omutima, ssukaali ow’ekika eky’okubiri n’omugejjo. Obuzibu nti abasinga tetufuna bungi bwa fiber bwe twetaaga buli lunaku.

"Okwongera ebiwuziwuzi mu mugaati oba emmere ey'empeke kiyinza okuba ekintu ekirungi. Wabula bannassaayansi n'okutuusa kati tebamanyi bulungi oba ebiwuzi bino ebiteekeddwa mu ngeri ey'ekikugu biwa emigaso gye gimu eri obulamu n'ebiwuziwuzi ebiri mu butonde mu oats, brown rice, n'enva endiirwa," abakugu mu by'endya bwe bagamba.

N’olwekyo, ekisinga obulungi kwe kwongera emmere endala erimu ebiwuziwuzi mu butonde - kwe kugamba, ebimera ebibisi nga kale, plantains, spinach, gotu kola, ebinyeebwa, entangawuuzi, entangawuuzi, oats, sweet potatoes, ne cassava - mu mmere yo.

Ku kigero, omukyala yeetaaga gram nga 25 ez’obuwuzi buli lunaku, ate omusajja yeetaaga gram nga 38.

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Omega-3 - Omega-3 zonna ze zimu?

Omega-3s masavu "malungi" amakulu eri emibiri gyaffe. Zisinga kusangibwa mu byennyanja ebirimu amafuta nga salmon, tuna, sardines, ne herring. Era zisangibwa mu bungi obutono mu ntangawuuzi nga walnuts, almonds, ne flax seeds.

Oyinza otya okuyamba omutima?

Omega-3s ziyamba okuziyiza okuzimba ebikuta ebikwatagana mu misuwa gyaffe, ekiyinza okuzibikira emisuwa ne kivaako omutima okulwala n’okusannyalala. Omega-3s era ayamba okuziyiza omutima okutambula obulungi n’okukendeeza ku triglycerides, ekika ky’amasavu amabi mu musaayi.

Naye waliwo ekintu ekikulu kye tulina okumanya wano.

Waliwo ebika bya Omega-3 ebikulu bisatu: DHA, EPA, ne ALA .

• DHA ne EPA: Bino bye bika ebibiri ebisinga okuganyula omutima. Zisinga kusangibwa mu byennyanja ebirimu amafuta .
• ALA: Kino kisangibwa mu mmere y’ebimera (nga flaxseeds, walnuts). Wadde ng’emibiri gyaffe gisobola okukyusa kino ne kifuuka ALA, DHA, ne EPA, kikikola mu bungi obutono ennyo.

Kati wuuno obuzibu. Emmere nnyingi z’olaba mu dduuka nga zigamba nti yayongeddeko Omega-3 - yogati, margarine, omugaati, amata ga soya, amagi n’ebirala - mu butuufu eyongerwa mu ngeri eyesigamiziddwa ku bimera eyitibwa ALA . Kale bino biyinza obutawa migaso gye gimu egy’obulamu bw’omutima obutereevu ng’ebyennyanja. Era oluusi omuwendo ogugattibwako guba mutono nnyo.

Mu nkomerero, kiki ekisinga obulungi?

Emmere ekola oluusi eyinza okuba ennungi ey’okwongera ku mmere yaffe. Naye ekikulu ffenna kye twetaaga okutegeera kiri nti tewali "mmere ekola" eyinza kudda mu kifo ky'emmere ey'enjawulo, ey'obutonde.

Ebiriisa ebisinga by'olina okufuna mu mmere enzijuvu . Ekyo kitegeeza nti:

• Enva endiirwa n’ebibala ebibisi
• Empeke enzijuvu (mukene, oats, omuceere gwa bran) .
• Amata agataliimu masavu mangi n’emmere ey’amata
• Ebyennyanja n’ennyama etaliimu masavu
• Ebinyeebwa nga entangawuuzi, entangawuuzi, n’ebinyeebwa ebibisi

N’okutuusa kati tewali bukakafu bulambulukufu bulaga nti emigaso gy’ebyobulamu mu bujjuvu egy’ekirungo ky’ebiriisa ekisangibwa mu mmere zino ey’obutonde giyinza okutuukibwako nga tulya emmere erimu ebiriisa eby’obutonde.

Bw’oba ​​olina obulwadde bw’omutima oba embeera endala ey’obulamu, kakasa nti oyogera n’omusawo wo nga tonnaba kukola nkyukakyuka yonna ya maanyi mu mmere yo oba okusalawo ku mmere enkulu. Ye muntu asinga okukuteesaako ekisinga obulungi.