Unofarira mapasta here? Pamwe wakaona pasta yebrown paste iri padivi pepasta chena yakajairika pasupamaketi. Ungave uchishamisika kuti, "Musiyano wacho chii?" Kutaura zvazviri, pasta yebrown ine hutano uye ine hutano. Nhasi, ngatikurukurei kuti sei uchifanira kusarudza pasta yegorosi rose pane pasta chena.
Kutanga, ngationei, chii chinonzi 'zviyo zvakakwana' izvi?
Izvi zviri nyore kunzwisisa. Funga nezvechero tsanga, semuenzaniso tsanga yegorosi. Ine zvikamu zvikuru zvitatu.
1. Matavi: Iri ndiro jira rekunze rinodzivirira rezviyo, iro rine faibha yakawanda, mavhitamini, uye zvicherwa.
2. Utachiona: Ichi chikamu chidiki chezviyo chinobatsira kuti zvimere uye chine zvinovaka muviri zvakawanda. Chine mavhitamini B, vhitamini E, uye mafuta ane hutano.
3. Endosperm: Ichi ndicho chikamu chikuru chezviyo. Chine makabhohaidhiretsi akawanda, ayo ari starch.
Zvino tarisai, chingwa chichena, pasta chena, nemupunga muchena zvatinodya zvinogadzirwa nekubvisa zvikamu zvinobatsira zvezviyo zvinonzi bran negerm . Chinongosara chikamu chine starch (endosperm) . Izvi ndizvo zvatinodaidza kuti 'zviyo zvakacheneswa' . Mukuita uku, zvakawanda zvinovaka muviri zvinokosha muzviyo zvinorasika.
Dzimwe nguva, zvimwe zvinovaka muviri zvinenge zvarasika nenzira iyi zvinowedzerwazve nenzira yekugadzira. Ndizvo zvatinoti 'zvakapfumiswa' . Asi hazviwedzere zvese zvakarasika.
Saka zvinorevei kuti 'zviyo zvakakwana' ? Zvinoreva chikafu chinogadzirwa neupfu humwe chete pasina kubvisa zvikamu zvitatu zvataurwa pamusoro apa, zvinoti bran, germ, uye endosperm. Nokudaro, miviri yedu inowana hutano hwakanyanya.
Ndezvipi zvakanakira kudya pasta ine zviyo zvakakwana?
Kusarudza pasta yegorosi rose panzvimbo pepasta yako yemazuva ese kune zvakanakira hutano kupfuura zvaungafunga. Ngatitarisei imwe neimwe.
| Zvakanakira / Chikamu Chine Dambudziko | Zvakanaka zvinoitika uye tsananguro |
|---|---|
| Hutano hweMwoyo | Ongororo dzakaratidza kuti kudya zviyo zvakakwana nguva dzose kunogona kuderedza njodzi yezvirwere zvemwoyo ne20-30%. Zvinoderedza huwandu hwecholesterol 'yakaipa', kana kuti LDL, mumuviri, pamwe chete necholesterol yose netriglycerides, rudzi rwemafuta ari muropa. |
| Hutano hweKudya | Kuwanda kwefayibha muchikafu ichi kunodzivirira kuvimbiwa, kunodzora mashandiro emudumbu, uye kunobatsira kuderedza kuzvimba mudumbu. Izvi zvinoderedza njodzi yekurwara nezvirwere zvakaita se diverticular disease . |
| Kudzivirira Chirwere Cheshuga | Tsanga dzakazara makabhohaidhiretsi akaomarara. Saka, dzinotora nguva yakareba kuti dzigayiwe. Chinhu chakanaka ndechekuti dzinoderedza mwero wekuwedzera shuga muropa. Izvi zvinodzivirira kuwedzera kamwe kamwe kwehuwandu hweshuga muropa (kukwira kweshuga muropa). Njodzi yekubatwa nechirwere cheshuga cheType 2 inogona kuderedzwa neinenge 30%. |
| Kutarisira Huremu | Nekuti dzakapfuma mufaibha, kunyangwe ukadya zvishoma zveizvi, unokurumidza kunzwa kuguta. Nokudaro, huwandu hwechikafu chatinodya hunodzorwa. Kuunganidzwa kwemacalorie mumuviri kusingakoshi kunoderedzwa. Asi yeuka, haugone kuderedza uremu nekudya izvi wega, ichi chikamu chekudya kwakaringana. |
| Kuderedza njodzi yekubatwa negomarara (Kudzivirira Gomarara) | Sekureva kweimwe tsvakiridzo, vanhu vanodya zviyo zvakakwana vane mukana wakaderera we21% wekubatwa nekenza yemudumbu . Zvinotendwawo kuti zvinobatsira kudzivirira kubva kune dzimwe kenza dzemudumbu. |
Ndezvipi zvinovaka muviri zviri muchikafu ichi?
Tsanga dzakazara idura remavhitamini nemaminerari. Hezvino zvaunowana:
- Mapuroteni
- Antioxidants - inodzivirira kukuvara kwemasero emuviri
- Simbi
- Zingi
- Mhando dzeVitamini B
- Folic Acid
- Magnesium
- Selenium
Zvese izvi zvinovaka muviri zvinobatsira kusimbisa masoja emuviri wako, kuchengetedza hutano hwemapfupa, uye kuchengetedza muviri wako uchishanda zvakanaka.
Funga nezvezvinhu izvi usati watenga
Kungoti chimwe chinhu chakanyorwa kuti 'chikafu chose' hazvirevi kuti chine hutano hwese. Dzimwe nguva vagadziri vanowedzera shuga, munyu, uye zvinochengetedza kuti kunaka kwacho kuwedzere. Ndosaka zvichikosha kuverenga runyorwa rwezvinhu zvinoshandiswa usati watenga chimwe chinhu.
Kana hafu yezviyo zvatinodya pazuva zviri zviyo zvakakwana, ibasa guru muhutano hwedu.
Izvi zvinoreva kuti, kana ukadya zvidimbu zvina zvechingwa pazuva, zvaizova zvakanaka kudai zviviri zvacho zvakaita sechingwa chekurakkan, chingwa cheatta piti, nezvimwewo. Izvi zvinoshandawo pakusarudza pasta yebrown whole-grain pane pasta chena paunenge uchidya pasta.
Mharidzo Yekuenda Nayo Kumba
- Panzvimbo pechingwa chena chaunowanzo dya, pasta chena, nemupunga muchena, edza kusarudza zvimwe zvekudya zve "whole-grain", zvakaita sepasta yebrown, chingwa chegorosi rose, uye mupunga mutsvuku une bran.
- Kuwanda kwefiber muzvikafu izvi kwakanaka pahutano hwedumbu rako, hutano hwemwoyo, hutano hweshuga, uye hutano hwehuremu.
- Kunyangwe iine chinyorwa chekuti 'zviyo zvose', iva nechokwadi chekuverenga runyorwa rwezvinhu zvirimo kuti uzive huwandu hweshuga nemunyu zvakawedzerwa.
- Kudya izvi chete hakuzorapi zvirwere zvese kana kukubatsira kuderedza huremu. Inongova chikamu chakakosha chekudya kwakaringana .
- Kana muine zvinokunetsai nezvekudya kwenyu kana mamiriro ehutano hwenyu, zvakanaka kutaura nachiremba wemhuri yenyu nezvazvo motsvaga mazano.
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