Ndi mbewu ziti zomwe zili zofunika kwambiri komanso zabwino kwambiri paumoyo?

Ndi mbewu ziti zomwe zili zofunika kwambiri komanso zabwino kwambiri paumoyo?

Mbewu zonse zili ndi magawo atatu a mbewu ya tirigu: bran, germ ndi endosperm, zomwe zimakhala ndi zakudya zofunika, monga antioxidants, mapuloteni, fiber ndi mavitamini a B.

Mbewu zonse zimathandizira gawo lalikulu la chakudya chamafuta, chopatsa thanzi chomwe ambiri samadya tsiku lililonse. CHIKWANGWANI chimathandizira pakugayidwa kwa chakudya komanso chimathandizira kupewa matenda osatha, malinga ndi zomwe zidasindikizidwa patsamba la pulogalamu ya Today, yofalitsidwa ndi netiweki yaku America NBC. Akatswiri amalangiza kudya zakudya zosachepera katatu patsiku. Koma pali zosankha zingapo kunja kwa kudya mkate wathunthu wa tirigu, motere:
• Amaranth
• balere
Mpunga wa Brown
• Mpunga wakuda
• tirigu wakuda
• Bulgur
• Freekeh
• Mapira
• Oats
• Kinoya
• Chimanga
• Manyowa
• ndalama
• Tirigu wophwanyidwa

Mbewu zathanzi

N’zosatheka kunena kuti njere imodzi yathunthu ndi yathanzi kwambiri. Koma ngati pangafunike kusankha imodzi, oats amatha kuonedwa ngati tirigu wathanzi kwambiri. Mofanana ndi mbewu zina zambiri, oats ali ndi fiber ndi mapuloteni ambiri, ndipo ndi otsika mtengo, amatha kusintha, komanso amapezeka mosavuta.

Oats ali pamwamba pa mndandanda

Palinso kafukufuku wambiri wokhudza ubwino wa oats. Makamaka, oats ali ndi ulusi wapadera wotchedwa beta-glucan, womwe umalumikizidwa ndi kutsitsa kwa cholesterol yoyipa ya LDL. Zatsimikiziridwa kuti oats ndi opindulitsa pa chimbudzi ndi thanzi la m'mimba. Komanso, oats amalimbikitsa kukula kwa mabakiteriya athanzi m'matumbo, omwe amathandizira kuti kugaya chakudya, chitetezo chamthupi chizigwira ntchito, komanso kuzindikira.

Mapuloteni ambiri mu amaranth

Kupatula oats, palinso mbewu zina zochepa zomwe zimakhala ndi zinthu zapadera, monga amaranth, yomwe imakhala ndi mapuloteni ambiri, omwe amafika pafupifupi 9 magalamu pa kapu yophika. Amaranth ali ndi zonona, ngati phala ngati phala, ndipo amaranth wowuma amathanso kudyedwa ngati m'malo mwa popcorn.

Ubwino wa manyuchi paumoyo

Manyowa ndi njere zopanda gilateni zomwe zimakhala ndi mapuloteni komanso fiber. Lilinso ndi ma antioxidants ambiri, ndipo kafukufuku akuwonetsa kuti kudya manyuchi kumachepetsa zizindikiro za matenda osatha.

Kuonda

Mbewu zonse zili ndi zakudya ziwiri zomwe zimathandiza kuchepetsa thupi: mapuloteni ndi fiber. Mapuloteni amathandizira kukulitsa minofu, amathandizira kuwongolera njala, komanso amachepetsa chikhumbo chofuna kudya chakudya pakati pa chakudya. Zakudya zomwe zimakhala ndi CHIKWANGWANI zimakhala m'mimba nthawi yayitali, zomwe zimawonjezera kumva kukhuta pakati pa chakudya. Zakudya ziwirizi zakhala zikugwirizana ndi kuchepetsa thupi komanso kuchepetsa thupi.

Ngakhale ambiri amaganiza kuti mbewu zonse zokhala ndi ma carbohydrates zimathandizira kuti munthu azilemera, kafukufuku akuwonetsa kuti ayi. Kafukufuku, yemwe adachitika mu 2023 ndipo zotsatira zake zidasindikizidwa mu nyuzipepala ya BMJ, adawulula ubale pakati pa kudya kwa carbohydrate ndi kusintha kwa thupi. Zotsatirazo zidapeza kuti mtundu wamafuta omwe amadyedwa ndiwofunikira kwambiri pakuwonda Mwachindunji, ofufuzawo adatsimikiza kuti m'malo mwa tirigu woyengedwa ndi mbewu zonse zimalumikizidwa ndi kuchepetsa kulemera kopitilira zaka 24.

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