Ingaba ungumthandi wepasta? Mhlawumbi sele uyibonile ipakethe yepasta emdaka ecaleni kwepakethe yepasta emhlophe eqhelekileyo evenkileni. Usenokuba uzibuza, "Umahluko yintoni?" Enyanisweni, ipasta emdaka inempilo kakhulu kwaye inesondlo. Namhlanje, masithethe ngesizathu sokuba ukhethe ipasta enengqolowa epheleleyo kunepasta emhlophe.
Okokuqala, masibone, zithini ezi 'nkozo zipheleleyo'?
Kulula kakhulu ukuyiqonda le nto. Cinga ngayo nayiphi na ingqolowa, umzekelo ingqolowa. Ineenxalenye ezintathu eziphambili.
1. I-Bran: Le yingqimba ekhuselayo yangaphandle yengqolowa, etyebileyo kwi-fiber, iivithamini kunye neeminerali.
2. Intsholongwane: Le yinxalenye encinci yengqolowa eyinceda ukuba ihlume kwaye ityebile kwizakhamzimba. Iqulethe iivithamini ze-B, ivithamini E, kunye namafutha asempilweni.
3. I-Endosperm: Le yeyona nxalenye inkulu yengqolowa. Iqulethe uninzi lweecarbohydrate, ezizi-starch.
Ngoku khangela, isonka esimhlophe esiqhelekileyo, ipasta emhlophe, kunye nerayisi emhlophe esiyityayo yenziwa ngokususa zombini iindawo eziluncedo kakhulu zengqolowa ebizwa ngokuba yi-bran kunye ne-germ . Okuseleyo yinxalenye yesitatshi (i-endosperm) . Oku sikubiza ngokuba 'ziinkozo ezicociweyo' . Kule nkqubo, uninzi lwezondlo ezixabisekileyo kwingqolowa ziyalahleka.
Ngamanye amaxesha, ezinye zezondlo ezilahlekileyo ngale ndlela zongezwa ngokwenziwa. Yiloo nto siyibiza ngokuba 'zityetyisiweyo' . Kodwa ayizongezi zonke izinto ezilahlekileyo.
Ngoko ke lithetha ukuthini igama elithi 'ingqolowa epheleleyo' ? Lithetha ukutya okwenziwe ngomgubo ofanayo ngaphandle kokususa zonke ezi ndawo zintathu zikhankanyiweyo apha ngasentla, ezizezi i-bran, i-germ, kunye ne-endosperm. Ngenxa yoko, imizimba yethu ifumana elona xabiso liphezulu lesondlo.
Zithini iingenelo zokutya ipasta enengqolowa epheleleyo?
Ukukhetha ipasta yengqolowa epheleleyo endaweni yepasta yakho eqhelekileyo kuneenzuzo zempilo ezingaphezulu kunokuba unokucinga. Makhe sijonge nganye nganye.
| Inzuzo / Icandelo elichaphazelekayo | Okuhle okwenzekayo kunye nenkcazo |
|---|---|
| Impilo yeNtliziyo | Izifundo zibonise ukuba ukutya iinkozo ezipheleleyo rhoqo kunokunciphisa umngcipheko wesifo sentliziyo ngama-20-30%. Zinciphisa amanqanaba e-cholesterol 'embi', okanye i-LDL, emzimbeni, kunye ne-cholesterol iyonke kunye ne -triglycerides, uhlobo lwamafutha egazini. |
| Impilo yoKutya | Umxholo ophezulu wefayibha oku kutya uthintela ukuqhina, ulawula ukusebenza kwamathumbu, kwaye unceda ekunciphiseni ukudumba kwamathumbu. Oku kunciphisa umngcipheko wokufumana izifo ezifana nesifo se-diverticular . |
| Uthintelo lweSifo seswekile | Iinkozo ezipheleleyo ziicarbohydrate ezintsonkothileyo. Ngenxa yoko, zithatha ixesha elide ukugaywa. Inzuzo yoku kukuba zinciphisa isantya sokufakwa kweswekile egazini. Oku kuthintela ukunyuka ngesiquphe kwamanqanaba eswekile egazini (ukunyuka kweswekile egazini). Umngcipheko wokufumana isifo seswekile sohlobo lwesibini ungancitshiswa malunga ne-30%. |
| Ulawulo lobunzima | Ngenxa yokuba zityebile kwifayibha, nokuba utya kancinci kwezi, uya kuziva ugcwele ngokukhawuleza. Ngenxa yoko, ubungakanani bokutya esikutyayo buyalawulwa. Ukuqokelelana kweekhalori ngokungeyomfuneko emzimbeni kuyancitshiswa. Kodwa khumbula, awunakunciphisa umzimba ngokutya oku wedwa, oku kuyinxalenye yokutya okunesondlo. |
| Ukunciphisa umngcipheko womhlaza (Ukuthintela umhlaza) | Ngokwezinye izifundo, abantu abatya ukutya okuziinkozo ngokwaneleyo banomngcipheko ophantsi ngama-21% wokuba nomhlaza we-colonectal . Kukholelwa ukuba banceda ekukhuseleni kwezinye iintlobo zomhlaza zendlela yokugaya ukutya. |
Zithini izondlo ezongezelelweyo ezikukutya oku?
Iinkozo ezipheleleyo zigcina iivithamini kunye neeminerali. Nantsi into oyifumanayo:
- Iiproteni
- Ii-antioxidants - zithintela umonakalo kwiiseli zomzimba
- Intsimbi
- Izinki
- Iintlobo zeVithamin B
- Ifolic acid
- I-Magnesium
- I-Selenium
Zonke ezi zondlo zinceda ekuqiniseni amasosha omzimba wakho, zigcine amathambo ephilile, kwaye zigcine umzimba wakho usebenza kakuhle.
Cinga ngezi zinto phambi kokuba uthenge
Ukuba into ibhalwe ngokuthi 'ingqolowa epheleleyo' akuthethi ukuba isempilweni ngokupheleleyo. Ngamanye amaxesha abavelisi bongeza iswekile, ityuwa, kunye nezithinteli zokuthintela ukubola ukuze kuphuculwe incasa. Yiyo loo nto kubalulekile ukufunda uluhlu lwezithako ngaphambi kokuba uthenge into ethile.
Ukuba ubuncinane isiqingatha seenkozo esizityayo ngosuku ziinkozo ezipheleleyo, lutyalo-mali olukhulu kwimpilo yethu.
Oko kuthetha ukuba, ukuba utya izilayi ezine zesonka ngosuku, bekuya kuba kuhle ukuba ubuncinci ezimbini zazo bezifana nesonka sekurakkan, isonka se-atta piti, njl. Kunjalo nokukhetha ipasta emdaka enengqolowa epheleleyo endaweni yepasta emhlophe xa usitya ipasta.
Umyalezo Wokuya Ekhaya
- Endaweni yesonka sakho esiqhelekileyo esimhlophe, ipasta emhlophe, kunye nerayisi emhlophe, zama ukukhetha ezinye iindlela zabo 'zokutya okupheleleyo', njengepasta emdaka, isonka sengqolowa epheleleyo, kunye nerayisi emdaka enebran.
- Umxholo ophezulu wefayibha kwezi zinto zokutya ulungile kakhulu kwimpilo yamathumbu akho, impilo yentliziyo, ulawulo lwesifo seswekile, kunye nolawulo lobunzima.
- Nokuba inelebheli ethi 'ingqolowa epheleleyo', qiniseka ukuba uyayifunda uluhlu lwezithako ukuze uqaphele ubungakanani beswekile netyuwa eyongeziweyo.
- Ukutya oku kuphela akuyi kunyanga zonke izifo okanye kukuncede unciphise umzimba. Yinto ebalulekileyo nje yokutya okunesondlo .
- Ukuba unenkxalabo malunga nokutya kwakho okanye imeko yakho yempilo, kungcono ukuthetha nogqirha wakho wosapho malunga nayo uze ufumane ingcebiso.
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