Abantu abaninzi kule mihla bacinga kabini ngokutya ingqolowa. Abanye bathi ingqolowa ibangela i-allergies, ngelixa abanye besithi ibangela izifo ezifana neCeliac. Kwangaxeshanye, sivile nokuba ingqolowa inezibonelelo ezininzi zesondlo. Ngoko ke yintoni ibali lokwenyani? Ngaba ingqolowa ilungile emizimbeni yethu? Ingaba imbi? Masithethe ngale nto ngokucacileyo nangokulula.
Calculate the number of calories needed per day to lose, gain or maintain weight
Yintoni le ngqolowa?
Ngamafutshane, ingqolowa luhlobo lweenkozo. Kukho iintlobo ezimbini eziphambili zengqolowa emhlabeni. Enye yingqolowa esiqhele ukuyisebenzisa ukwenza isonka. Enye yi-'Durum', esetyenziselwa ukwenza izinto ezifana nepasta kunye neenoodles.
Umgubo wengqolowa sisithako esiphambili kwiintlobo ezininzi zokutya esikutyayo. Khawucinge nje ngezinto ezininzi esizenzayo ngomgubo wengqolowa, ezifana nesonka, ipasta, iinoodles, iikeyiki, iibhisikithi kunye neroti.
Ngubani onokuba ne-aleji kwingqolowa?
Xa kuthethwa ngengqolowa, igama elinye elisetyenziswa phantse ngumntu wonke yigluten . Igluten luhlobo lweproteni efumaneka kwingqolowa. Abanye abantu banobunzima bokugaya le proteni yegluten, nto leyo enokubangela iziphumo ebezingalindelekanga. Kodwa eyona nto ibalulekileyo ekufuneka uyikhumbule kukuba uninzi lwabantu emhlabeni banokutya ukutya okunegluten ngaphandle kweengxaki.
Kukho iimeko ezininzi eziphambili apho ingqolowa inokubangela iingxaki:
1. Isifo seCeliac: Esi sisifo esibangelwa kukuzimela komzimba . Oku kuthetha ukuba xa umntu onesi sifo esitya igluten, inkqubo yakhe yokuzikhusela komzimba iqala ukuhlasela amathumbu akhe amancinci. Ekuhambeni kwexesha, oku konakalisa udonga lwamathumbu amancinci kwaye kunciphisa amandla omzimba okufunxa izondlo ekutyeni.
2. Ukunganyamezelani nengqolowa: Le yingxaki eqhelekileyo yokunganyamezelani nengqolowa. Njengabanye abantu abanengxaki yokunganyamezelani neenkumbi okanye iishrimp. Oku kuxhaphake kakhulu kubantwana abancinci kunabantu abadala.
3. Ubuthathaka begluten obungengolwesi celiac: Le yinto entsha. Abanye abantu bakhalaza ngeempawu ezifana neentloko ezibuhlungu, ukudinwa, kunye neentlungu zemisipha emva kokutya ingqolowa. Nangona kunjalo, xa bevavanywa, abanaso isifo se-celiac okanye i-wheat allergy.
Ukuba ufumana isisu esibuhlungu, amaqhakuva eluswini, okanye ezinye iimpawu ezingaqhelekanga emva kokutya ingqolowa, musa ukuyeka ukutya ingqolowa ngokungxama. Eyona nto ingcono onokuyenza kukubona ugqirha wosapho lwakho ukuze ufumane unobangela ochanekileyo.
Kutheni wonke umntu esithi 'iinkozo ezipheleleyo' zilungile?
Mhlawumbi ukhe waliva igama elithi "iinkozo ezipheleleyo." Mhlawumbi ukhe wasibona isonka sengqolowa epheleleyo ecaleni kwesonka esimhlophe kwivenkile enkulu. Kutheni ezi nkozo zipheleleyo zilungile kangaka?
Cinga ngokhozo lwengqolowa. Luneendawo ezintathu eziphambili:
- I-Bran: Le yingqimba ekhuselayo yangaphandle ye-kernel. Iqulethe i-fiber eninzi, iivithamini ze-B, ii-antioxidants, kunye neeminerali.
- Intsholongwane: Le yintsika yembewu. Iqulethe izondlo ezifunekayo ukuze kukhule isityalo esitsha. Ikwazele ziivithamini, iiminerali kunye neeproteni.
- I-Endosperm: Le yeyona ndawo inkulu enesitatshi embindini wembewu.
Umgubo omhlophe esiwuthenga evenkileni wenziwa ngokususa iindawo ezimbini ezibaluleke kakhulu zengqolowa, i-bran kunye ne-germ . Okuseleyo yindawo ephakathi, eyisitatshi nje. Oko kuthetha ukuba izondlo ezininzi ezixabisekileyo ziyachithwa.
Kodwa umgubo wengqolowa epheleleyo wenziwa ngokusila zonke ezi ndawo zintathu kunye. Yiyo loo nto unesondlo kangaka.
Zithini iingenelo zempilo zengqolowa epheleleyo?
Ingqolowa epheleleyo ayisiyo-carbohydrate nje kuphela. Yindibaniselwano yezakhamzimba ezininzi ezibalulekileyo emzimbeni wethu. Masibone ukuba zeziphi ezo zibonelelo.
| Icandelo lezondlo / inzuzo | Iingenelo emzimbeni |
|---|---|
| Iicarbohydrate | Lo ngumthombo ophambili wamandla emzimbeni. Iicarbohydrate zisinika amandla okubaleka, ukutsiba, ukusebenza, kwanokucinga. |
| Ifayibha | Le yinto entle kakhulu. Ilawula amanqanaba eswekile egazini, yehlisa i-cholesterol, ithintela ukuqhina, inceda ekulawuleni ubunzima ngokwenza uzive ugcwele. Ikwanceda ekunciphiseni umngcipheko womhlaza wamathumbu amakhulu. |
| Iiproteni | Yonke iseli emzimbeni wethu ifuna iproteni. Iproteni iyadingeka ukwakha yonke into ukusuka kwizihlunu ukuya kulusu ukuya kwiinwele. |
| Iiminerali | Ingqolowa epheleleyo ineeminerali ezininzi, ezifana ne-iron, i-magnesium, i-zinc, kunye ne-selenium. Ezi zibalulekile kumathambo aqinileyo, ukusebenza kwee-enzyme, kunye nokugcina ibhalansi emzimbeni. |
| Ii-Antioxidants | Ezi zithintela umonakalo kwiiseli zomzimba. Ngokukodwa, ii-antioxidants i-lutein kunye ne-zeaxanthin ezifumaneka kwi-wheat germ zilungile kakhulu kwimpilo yamehlo. Zinceda ekuthinteleni i-cataracts kunye nokulahleka kombono okunxulumene nokwaluphala. |
Ngoko ke ndimele ndenze ntoni?
Lilonke, ukuba awunazo naziphi na iingxaki zempilo ezinxulumene nengqolowa, ingqolowa yinto entle onokuyongeza ekutyeni kwakho. Kodwa kufuneka ukhethe ngobulumko.
- Khetha isonka sengqolowa epheleleyo esimdaka endaweni yesonka esimhlophe.
- Yenza izinto ezifana ne-roti kunye ne-pitta ekhaya usebenzisa izinto ezifana nomgubo we-atta kunye nomgubo we-bran.
- Xa uthenga into evenkileni, khangela ilebhile ethi "100% Wheat Whole" okanye "wheat whole."
- Kukwakho nezinto ezifana nepasta yengqolowa epheleleyo kunye neenoodles ezithengiswayo ngoku.
Eyona nto ibalulekileyo kukugcina ukutya okunesondlo. Ungafaki ingqolowa kuphela, kodwa neendidi ngeendidi zeenkozo, imifuno, iziqhamo, kunye nemithombo emihle yeproteni ekutyeni kwakho.
Umyalezo Wokuya Ekhaya
- Uninzi lwabantu lunokutya ukutya okunengqolowa kunye negluten ngaphandle kweengxaki.
- Ukuze ufumane izondlo ezininzi kwingqolowa, khetha ukutya okwenziwe ngengqolowa epheleleyo endaweni yokutya okwenziwe ngomgubo omhlophe.
- Ingqolowa epheleleyo ikunika amandla, ifayibha, iivithamini kunye neeminerali, ezinokunceda ekulawuleni ubunzima, ukunciphisa umngcipheko wesifo sentliziyo, kunye nokuxhasa impilo yokugaya ukutya.
- Ukuba ufumana ukungakhululeki xa usitya ingqolowa, kubaluleke kakhulu ukubonana nogqirha wakho ukuze akunike iingcebiso ezifanelekileyo kunye novavanyo , endaweni yokutshintsha ukutya kwakho ngokusekelwe kuqikelelo.
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