Kodi mumakonda pasitala? Mwina mwawonapo paketi ya pasitala yofiirira pafupi ndi paketi ya pasitala yoyera yodziwika bwino ku supermarket. Mwina mukudzifunsa kuti, "Kodi kusiyana kwake ndi kotani?" Kwenikweni, pasitala yofiirira ndi yathanzi kwambiri komanso yopatsa thanzi. Lero, tiyeni tikambirane chifukwa chake muyenera kusankha pasitala ya tirigu wonse m'malo mwa pasitala yoyera.
Choyamba, tiyeni tiwone, kodi 'tirigu wathunthu' uwu ndi chiyani?
Izi n'zosavuta kuzimvetsa. Taganizirani za tirigu uliwonse, mwachitsanzo tirigu. Uli ndi magawo atatu akuluakulu.
1. Nthambi: Iyi ndi gawo lakunja loteteza la tirigu, lomwe lili ndi ulusi wambiri, mavitamini, ndi mchere.
2. Mbeu ya nyongolotsi: Iyi ndi gawo laling'ono la njere lomwe limathandiza kuti imere ndipo lili ndi michere yambiri. Lili ndi mavitamini B, vitamini E, ndi mafuta abwino.
3. Endosperm: Ichi ndi gawo lalikulu la tirigu. Lili ndi chakudya chambiri, chomwe ndi starch.
Tsopano onani, buledi woyera wamba, pasitala woyera, ndi mpunga woyera zomwe timadya zimapangidwa pochotsa mbali zothandiza kwambiri za tirigu wotchedwa bran ndi germ . Chotsala ndi gawo lowuma (endosperm) . Ichi ndi chomwe timachitcha 'tirigu woyengedwa bwino' . Munjira iyi, michere yambiri yamtengo wapatali mu tirigu imatayika.
Nthawi zina, zakudya zina zomwe zatayika mwanjira imeneyi zimawonjezeredwanso mwa njira yongopeka. Ndicho chimene timachitcha 'cholemeretsedwa' . Koma sichiwonjezera chilichonse chomwe chatayika.
Ndiye kodi 'tirigu wathunthu' umatanthauza chiyani? Amatanthauza zakudya zopangidwa kuchokera ku ufa womwewo popanda kuchotsa magawo onse atatu omwe atchulidwa pamwambapa, omwe ndi bran, germ, ndi endosperm. Chifukwa chake, matupi athu amalandira zakudya zabwino kwambiri.
Kodi ubwino wodya pasitala wa tirigu wonse ndi wotani?
Kusankha pasitala wa tirigu wonse m'malo mwa pasitala wamba kumakhala ndi ubwino wambiri pa thanzi kuposa momwe mungaganizire. Tiyeni tiwone chilichonse.
| Ubwino / Gawo Lokhudzidwa | Zabwino zomwe zimachitika ndi kufotokozera |
|---|---|
| Thanzi la Mtima | Kafukufuku wasonyeza kuti kudya tirigu wonse nthawi zonse kungachepetse chiopsezo cha matenda a mtima ndi 20-30%. Kumachepetsa kuchuluka kwa cholesterol 'yoyipa', kapena LDL, m'thupi, komanso cholesterol yonse ndi triglycerides, mtundu wa mafuta m'magazi. |
| Thanzi la M'mimba | Zakudya zimenezi zimakhala ndi ulusi wambiri womwe umathandiza kupewa kudzimbidwa, kuwongolera ntchito ya matumbo, komanso kuchepetsa kutupa m'matumbo. Izi zimachepetsa chiopsezo cha matenda monga matenda a diverticular . |
| Kupewa Matenda a Shuga | Mbewu zonse ndi chakudya chovuta kugayidwa. Chifukwa chake, zimatenga nthawi yayitali kuti zigayidwe. Ubwino wa izi ndikuti zimachepetsa liwiro lomwe shuga amawonjezeredwa m'magazi. Izi zimaletsa kukwera kwadzidzidzi kwa shuga m'magazi (kukwera kwa shuga m'magazi). Chiwopsezo chotenga matenda a shuga amtundu wachiwiri chikhoza kuchepetsedwa ndi pafupifupi 30%. |
| Kusamalira Kulemera | Chifukwa chakuti ali ndi ulusi wambiri, ngakhale mutadya pang'ono, mudzamva kukhuta msanga. Chifukwa chake, kuchuluka kwa chakudya chomwe timadya kumayendetsedwa. Kuchuluka kwa ma calories m'thupi kumachepa. Koma kumbukirani, simungachepetse thupi podya izi zokha, izi ndi gawo limodzi chabe la zakudya zoyenera. |
| Kuchepetsa chiopsezo cha khansa (Kupewa khansa) | Malinga ndi kafukufuku wina, anthu omwe amadya tirigu wokwanira amakhala ndi chiopsezo chotsika cha khansa ya m'matumbo ndi 21%. Amakhulupiriranso kuti amathandiza kuteteza ku khansa zina za m'mimba. |
Kodi zakudya zina zowonjezera zomwe zili mu chakudyachi ndi ziti?
Mbewu zonse ndi nkhokwe ya mavitamini ndi michere. Nayi zomwe mumapeza:
- Mapuloteni
- Ma antioxidants - amateteza maselo a thupi kuwonongeka
- Chitsulo
- Zinki
- Mitundu ya Vitamini B
- Folic Acid
- Magnesium
- Selenium
Zakudya zonsezi zimathandiza kulimbitsa chitetezo cha mthupi lanu, kusunga thanzi la mafupa, komanso kusunga thupi lanu likugwira ntchito bwino.
Ganizirani zinthu izi musanagule
Kungoti chinthu chimalembedwa kuti 'tirigu wathunthu' sizitanthauza kuti chili ndi thanzi 100%. Nthawi zina opanga amawonjezera shuga, mchere, ndi zinthu zina zotetezera kuti akonze kukoma. Ichi ndichifukwa chake ndikofunikira kuwerenga mndandanda wa zosakaniza musanagule china chake.
Ngati theka la tirigu womwe timadya patsiku ndi tirigu wathunthu, ndiye kuti ndi ndalama zabwino kwambiri pa thanzi lathu.
Izi zikutanthauza kuti, ngati mudya magawo anayi a buledi patsiku, zingakhale bwino ngati osachepera awiri mwa iwo anali ngati buledi wa kurakkan, buledi wa atta piti, ndi zina zotero. N’chimodzimodzinso posankha pasitala wa bulauni m’malo mwa pasitala woyera mukamadya pasitala.
Uthenga Wopita Nawo Kunyumba
- M'malo mwa buledi woyera womwe mumakonda, pasitala woyera, ndi mpunga woyera, yesani kusankha njira zina zomwe 'zingagwiritsidwe ntchito ndi tirigu wonse', monga pasitala wofiirira, buledi wa tirigu wonse, ndi mpunga wofiirira wokhala ndi chimanga.
- Zakudya zimenezi zili ndi ulusi wambiri ndipo zimathandiza kwambiri pa thanzi la m'mimba, mtima, matenda a shuga, komanso kuchepetsa kulemera.
- Ngakhale itakhala ndi chizindikiro cha 'tirigu wathunthu', onetsetsani kuti mwawerenga mndandanda wa zosakaniza kuti mudziwe kuchuluka kwa shuga ndi mchere wowonjezera.
- Kudya izi zokha sikungachiritse matenda onse kapena kukuthandizani kuchepetsa thupi. Ndi gawo lofunika kwambiri pakudya zakudya zopatsa thanzi .
- Ngati muli ndi nkhawa iliyonse yokhudza zakudya zanu kapena thanzi lanu, ndi bwino kulankhula ndi dokotala wa banja lanu za izi ndikupempha upangiri.
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