Kodi mukuopa kudya buledi ndi mpunga chifukwa cha matenda a shuga amtundu wachiwiri? Ndiye tiyeni tiphunzire bwino za tirigu wathunthu!

Chinthu choyamba chimene anthu ambiri amaganiza ndi kuchita mantha akazindikira kuti ali ndi matenda a shuga ndi chakuti, "O, tsopano sindingathe kudya chidutswa cha buledi kapena chidutswa cha mpunga?" Koma si chinthu choopa kwenikweni. Mutha kusangalalabe ndi zakudya zopangidwa ndi tirigu . Koma pali chinsinsi chimodzi. Ndiko kuti, tirigu womwe mungasankhe uyenera kukhala "tirigu wathunthu." Lero, tikambirana za tirigu wathunthu uwu, chifukwa chake ndi wabwino kwa inu odwala matenda a shuga , komanso momwe mungawonjezere ku zakudya zanu.

N’chifukwa chiyani tirigu wonse ndi wabwino kwambiri kwa munthu wodwala matenda a shuga?

Mwachidule, tirigu wonse ndi chakudya chapamwamba chodzaza ndi zakudya zabwino. Chinthu chachikulu chomwe chili nacho ndi ulusi .

Tangoganizirani momwe zingakhalire zabwino ngati chakudya chomwe mumadya chikagayidwa m'mimba mwanu ndipo shuga womwe uli mmenemo ukalowa m'magazi mwanu. Ndicho chimene ulusi umathandizira.

• Kulamulira Shuga: Ulusi umachepetsa chimbudzi . Izi zimachepetsa liwiro lomwe shuga amawonjezeredwa m'magazi. Izi zimathandiza kuwongolera kukwera kwadzidzidzi kwa shuga m'magazi.
• Kuwongolera Kulemera: Kudya tirigu wonsewu kumakupangitsani kukhuta kwa nthawi yayitali. Chifukwa chake, njala ndi kudya mopitirira muyeso nthawi zambiri zimawongoleredwa, zomwe zimathandizanso kuchepetsa kulemera kwanu .
• Thanzi la Mtima: Ulusi uwu ukhoza kuchepetsa kuchuluka kwa cholesterol yoyipa m'magazi mwanu, zomwe zingathandize kuchepetsa chiopsezo cha matenda a mtima .

Njira zosavuta zowonjezera tirigu wonse muzakudya zanu

Izi sizovuta monga momwe mungaganizire. Mungayambe mwa kusintha pang'ono zakudya zanu za tsiku ndi tsiku.

• Kusiyana kwakukulu: Chinthu chosavuta ndikusintha buledi woyera womwe mumadyaKusintha ndi buledi wa ufa wa atta, buledi wa kurakkan, kapena buledi wa tirigu wonse . Komanso, dziwani kudya mpunga wofiirira ndi chimanga m'malo mwa mpunga woyera.
• Pa supu ndi masaladi: Yesani kuwonjezera tirigu pang'ono monga barele kapena bulgur ku supu yanu, stew, kapena saladi. Izi zidzawonjezera kukoma kwatsopano ku mbaleyo.
• Pazakudya zopangidwa kunyumba: Ngati mukupanga buledi, ma muffin, makeke, kapena ma pancake opangidwa kunyumba, m'malo mogwiritsa ntchito ufa wa buledi woyera, gwiritsani ntchito theka la ufa wogwiritsidwa ntchito pazinthu zonse, ufa wa oat, kapena ufa wa semolina .
• Chakudya Chokoma: M'malo modya biscuit ya cracker pa nthawi ya tiyi ya masana, idyani popcorn yopangidwa popanda mchere ndi batala . Popcorn ndi chimanga chabwino kwambiri. Chimanga chopangidwa kuchokera ku chimanga chonse popanda shuga wowonjezera ndi njira yabwino.
• Yesani china chatsopano: M'malo mwa mpunga, yesani kuwonjezera china chonga quinoa ku mbale zina. Mukakazinga nkhanu kapena nkhuku, yesani kuipaka ndi quinoa m'malo mwa buckwheat, imakhala yokoma kwambiri.

Musanyengedwe ku supermarket! Werengani mosamala chizindikirocho

Nthawi zina zakudya zomwe timagula zomwe timaganiza kuti ndi "tirigu wathunthu" zimakhala ndi ufa woyengedwa bwino. Choncho muyenera kuyang'ana mosamala chizindikiro chomwe chili pa phukusi.

Ngakhale zitakhala zabwino, muyenera kudya zingati?

Ngakhale kuti tirigu wonse ndi wabwino pa thanzi lanu , si bwino kudya kwambiri. Mulinso chakudya cham'mawa. Kuchuluka kwa chakudya chomwe mungadye kumadalira momwe shuga m'magazi mwanu amayendetsedwera.

Kawirikawiri, malangizo abwino ndi oti mupereke pafupifupi magawo atatu a tirigu wonse patsiku.

Kodi kutumikira kamodzi n'chiyani?

• 1/2 chikho cha mpunga wophikidwa
• 1/2 chikho cha oats yophikidwa (oatmeal)
• Mkate wonse wa tirigu (chidutswa chimodzi)
• 1/2 chikho chophikidwa pasitala wa tirigu wonse

Kodi kusiyana kwenikweni pakati pa tirigu wathunthu ndi tirigu woyengedwa ndi kotani?

N’chifukwa chiyani mpunga wofiirira ndi wabwino kuposa mpunga woyera? N’chifukwa chiyani ufa wa atta ndi wabwino kuposa ufa wa buledi woyera? Chifukwa cha izi ndi momwe chimanga chimakonzedwera.

Pali magawo atatu akuluakulu a tirigu uliwonse:

1. Nthambi: Uwu ndi gawo lakunja loteteza tirigu. Uli ndi ulusi wambiri, ma antioxidants , mavitamini a B , ndi mchere.

2. Gawo lokhala ndi sitachi (Endosperm): Ili ndi gawo lalikulu kwambiri, lokhala ndi sitachi pakati. Lili ndi chakudya chambiri.

3. Kachirombo: Iyi ndi gawo laling'ono mkati mwa tirigu. Iyi ndi gawo lomwe tirigu amamera. Ili ndi mavitamini ambiri, mchere, ndi mafuta abwino.

Mbewu zonse ndi mbewu zomwe zimadyedwa momwe zilili, popanda kuchotsa zigawo zonse zitatu. Ichi ndichifukwa chake zimakhala ndi zopatsa thanzi kwambiri. Zitsanzo za izi ndi mpunga wa chimanga, ufa wa atta, oats, ndi buckwheat.

Mbewu ZoyengedwaIzi zikutanthauza kuti magawo awiri opatsa thanzi kwambiri a tirigu, chimanga ndi nyongolosi, amachotsedwa, ndikusiya gawo lapakati lokhalo lokhala ndi sitachi (endosperm). Umu ndi momwe mpunga woyera ndi ufa wa mkate woyera amapangira. Zotsatira zake, zimakhala ndi ulusi wochepa komanso michere ina yambiri.

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