Oli mwagazi wa pasta? Oboolyawo olabye packet ya pasta eya kitaka okumpi ne packet ya pasta enjeru eya bulijjo ku supamaketi. Oyinza okuba nga weebuuza nti, "Njawulo ki eriwo?" Mu butuufu, pasta ya kitaka eyamba nnyo mu bulamu era erimu ebiriisa bingi. Leero, ka twogere ku nsonga lwaki olina okulonda pasta ey’empeke enzijuvu okusinga pasta enjeru.
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Okusooka, ka tulabe, ‘empeke enzijuvu’ zino ze ziruwa?
Kino kyangu nnyo okutegeera. Lowooza ku mpeke yonna, okugeza empeke y’eŋŋaano. Kirina ebitundu ebikulu bisatu.
1. Bran: Kino kye kitundu eky’ebweru ekikuuma empeke, nga zino zirimu ebiwuziwuzi, vitamiini, n’ebiriisa.
2. Obuwuka: Kino kye kitundu ekitono eky’empeke ekigiyamba okumera era nga kirimu ebiriisa bingi. Mulimu vitamiini B, vitamiini E, n’amasavu amalungi.
3. Endosperm: Kino kye kitundu ekisinga obunene mu mpeke. Asinga kubaamu ebirungo ebiyitibwa carbohydrates, nga bino biba sitaaki.
Kati laba, omugaati omweru ogwa bulijjo, pasta enjeru, n’omuceere omweru bye tulya bikolebwa nga tuggyawo ebitundu byombi eby’omugaso ennyo eby’empeke ebiyitibwa bran n’obuwuka . Ekisigadde kye kitundu ekirimu sitaaki (endosperm) . Kino kye tuyita ‘empeke ezirongooseddwa’ . Mu nkola eno, ebiriisa bingi ebisinga okuba eby’omuwendo mu mpeke bibula.
Oluusi, ebimu ku biriisa ebibadde bifiiriddwa mu ngeri eno biddamu okugattibwa mu ngeri ey’ekikugu. Ekyo kye tuyita 'enriched' . Naye teyongera kuddayo buli kimu ekyabula.
Kale ‘empeke enzijuvu’ kitegeeza ki? Kitegeeza emmere ekoleddwa mu buwunga bwe bumu nga toggyiddwamu bitundu byonna ebisatu ebyogeddwako waggulu, kwe kugamba, ebikuta, obuwuka, n’endosperm. N’olwekyo, emibiri gyaffe gifuna ebiriisa ebisinga obunene.
Migaso ki egiri mu kulya pasta ey’empeke enzijuvu?
Okulonda pasta ey’empeke enzijuvu mu kifo kya pasta yo eya bulijjo kirimu emigaso mingi eri obulamu okusinga bw’oyinza okulowooza. Ka tulabe buli emu.
| Enkizo / Ekitundu ekikoseddwa | Ebirungi ebibaawo n’okunnyonnyola |
|---|---|
| Obulamu bw'omutima | Okunoonyereza kulaga nti okulya emmere ey’empeke buli kiseera kiyinza okukendeeza ku bulabe bw’endwadde z’omutima ebitundu 20-30%. Zikendeeza ku kolesterol ‘omubi’ oba LDL mu mubiri, wamu ne kolesterol yenna ne triglycerides, ekika ky’amasavu mu musaayi. |
| Obulamu bw’okugaaya emmere | Ebiwuziwuzi ebingi ebiri mu mmere eno biziyiza okuziyira, bitereeza enkola y’ekyenda, n’okuyamba okukendeeza ku buzimba mu byenda. Kino kikendeeza ku bulabe bw'okufuna embeera nga obulwadde bwa diverticular disease . |
| Okwetangira Ssukaali | Empeke enzijuvu biba birimu ebirungo ebizibu (complex carbohydrates). N’olwekyo, zitwala ekiseera kiwanvu okugaaya. Ekirungi ekiri mu kino kwe kuba nti zikendeeza ku sipiidi ssukaali gy’ateekebwa mu musaayi. Kino kiziyiza ssukaali okweyongera amangu mu musaayi (blood sugar spikes). Obulabe bw’okufuna Ssukaali ow’ekika eky’okubiri busobola okukendeezebwa ebitundu nga 30%. |
| Okuddukanya obuzito | Olw’okuba zirimu ebiwuziwuzi bingi, ne bw’olya katono ku bino, ojja kuwulira mangu ng’ojjudde. N’olwekyo, obungi bw’emmere gye tulya bufugibwa. Okukung’aanya kalori mu mubiri mu ngeri eteetaagisa kukendeera. Naye jjukira nti tosobola kugejja ng’olya kino kyokka, kino kitundu kyokka ku mmere ey’enjawulo. |
| Okukendeeza ku bulabe bwa kookolo (Cancer Prevention) . | Okusinziira ku kunoonyereza okumu, abantu abalya emmere ey’empeke emala balina emikisa gya kookolo w’olubuto n’omumwa gwa nnabaana emitono ebitundu 21% . Era kirowoozebwa nti ziyamba okukuuma kookolo omulala ow’enkola y’okugaaya emmere. |
Biriisa ki eby’ongera mu mmere eno?
Empeke enzijuvu tterekero lya vitamiini n’ebiriisa. Bino by'ofuna:
- Ebirungo ebizimba omubiri
- Ebirungo ebiziyiza obuwuka obuleeta obulwadde - biziyiza okwonooneka kw’obutoffaali bw’omubiri
- Okugolola
- Zinc
- Ebika bya Vitamiini B
- Asidi wa Folic Acid
- Magnesium ) nga
- Seleniyamu ow’ekika kya Selenium
Ebiriisa bino byonna biyamba okunyweza abaserikale b’omubiri, okukuuma obulamu bw’amagumba, n’okukuuma omubiri gwo nga gukola bulungi.
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Check Availability →Lowooza ku bintu bino nga tonnagula
Olw’okuba ekintu kiwandiikiddwaako nti ‘whole-grain’ tekitegeeza nti 100% healthy . Oluusi abakola ebintu bino bassaamu ssukaali, omunnyo n’ebirungo ebikuuma eddagala okusobola okutumbula obuwoomi. Eno y’ensonga lwaki kikulu okusoma olukalala lw’ebirungo nga tonnagula kintu.
Bwe kiba nti waakiri ekitundu ky’empeke ze tulya buli lunaku zibeera za mpeke enzijuvu, kiba kikulu nnyo mu bulamu bwaffe.
Ekyo kitegeeza nti, bw’olya emigaati 4 olunaku, kyandibadde kirungi nnyo singa waakiri 2 ku zo zaali kintu ng’omugaati gwa kurakkan, omugaati gwa atta piti, n’ebirala.
Obubaka Obutwala Awaka
- Mu kifo ky’omugaati gwo ogwa bulijjo omweru, pasta enjeru n’omuceere omweru, gezaako okulonda ebirala byabwe ‘eby’empeke enzijuvu’, gamba nga pasta eya kitaka, omugaati ogw’eŋŋaano enzijuvu, n’omuceere ogwa kitaka ogulimu ebikuta.
- Ebirungo ebiyitibwa fiber ebingi ebiri mu mmere zino kirungi nnyo eri obulamu bw’ekyenda kyo, obulamu bw’omutima, okuddukanya ssukaali, n’okukendeeza ku buzito.
- Ne bwe kiba nga kiriko akabonero akalaga nti ‘whole-grain’, kakasa nti osoma olukalala lw’ebirungo okusobola okumanya obungi bwa ssukaali n’omunnyo ebiteekeddwamu.
- Okulya kino kyokka tekijja kuwonya ndwadde zonna oba okukuyamba okugejja. Kitundu kikulu nnyo mu mmere ennungi .
- Bw’oba olina ekikweraliikiriza ku mmere gy’olya oba embeera y’obulamu, kirungi n’oyogera n’omusawo w’amaka go ku nsonga eyo n’ofuna amagezi.
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