Ndezvipi zvakakosha uye zvakanakisisa zviyo zvakakwana zvehutano?

Ndezvipi zvakakosha uye zvakanakisisa zviyo zvakakwana zvehutano?

Mbeu yose ine zvikamu zvitatu zvegorosi: bran, germ uye endosperm, iyo ine zvakakosha zvekudya, zvakadai se antioxidants, protein, fiber uye B mavitamini.

Mbeu dzese dzinopa chikamu chakakosha chefiber mukudya, chikafu chisingadyiwe nevakawanda zuva nezuva. Fiber inobatsira mukugaya uye inoitawo basa mukudzivirira zvirwere zvisingaperi, maererano nezvakabudiswa paNhasi purogiramu webhusaiti, yakatepfenyurwa neAmerican network NBC. Vanamazvikokota vanokurudzira kudya zvinokwana zvitatu zvezviyo zuva nezuva. Asi pane zvakawanda zvingasarudzwa kunze kwekudya chingwa chegorosi, sezvinotevera:
• Amaranth
• bhari
Brown mupunga
• Mupunga wakasviba
• gorosi dema
• Bulgur
• Freekeh
• Mpira
• Oats
• Quinoa
• Chibage
• sadza
• tiff
• Gorosi yakapwanyika

Zviyo zvine hutano

Zvinenge zvisingaite kudaidza tsanga imwe chete kuti ndiyo ine utano. Asi kana paive nechido chekusarudza imwe, oats yaizonzi ndiyo ine hutano hwakakwana. Kungofanana nezvimwe zviyo zvakawanda, oats akapfuma mufiber uye mapuroteni, uye anotengwa, anogoneka, uye anowanikwa nyore.

Oats ari pamusoro pechinyorwa

Panewo tsvakurudzo yakawanda pamusoro pezvakanakira oats. Kunyanya, oats ine faibha yakakosha inonzi beta-glucan, iyo yakabatanidzwa nekudzikisa mazinga ekukuvadza kweLDL cholesterol. Zvave zvichiratidzwa kuti oats inobatsira pakugaya uye hutano hwematumbo. Zvakare, oats inokurudzira kukura kwebhakitiriya ine hutano mumatumbo, iyo inoita basa muhutano hwekugaya, immune system basa, uye cognition.

Mamwe mapuroteni mu amaranth

Kunze kweoat, kune mamwe mashoma akazara zviyo ane zvimiro zvakasiyana, senge amaranth, ine mazinga epamusoro eprotein, inofungidzirwa kusvika pamagiramu mapfumbamwe pamukombe wakabikwa. Amaranth ine creamy, porridge-like consistency, uye amaranth yakaomeswa inogonawo kudyiwa seimwe nzira yakaomesesa kune popcorn.

Hutano hunobatsira hwemhunga

Muzoro itsanga isina gluten uye ine mapuroteni uye fiber. Iyo zvakare yakapfuma mune antioxidants, uye tsvakiridzo inoratidza kuti kudya mhunga kunoderedza mamwe akakosha biomarkers ezvirwere zvisingaperi.

Kuonda

Mbeu dzese dzine michero miviri inobatsira kuderedza uremu: protein nefibre. Protein inobatsira pakuwedzera tsandanyama, inobatsira kudzora havi, uye inoderedza chido chekudya chikafu pakati pekudya. Zvokudya zvine fiber zvinogara mudumbu kwenguva refu, zvichiwedzera kunzwa kwekuzara pakati pekudya. Izvi zviviri zvinovaka muviri zvakabatanidzwa mukurasikirwa nekurema uye kuchengetedza uremu.

Kunyange zvazvo vazhinji vachifunga kuti zviyo zvakakwana zvakapfuma mumakhahydrates zvinobatsira pakuwana uremu, tsvakurudzo inoratidza zvimwe. Chidzidzo, chakaitwa muna 2023 uye mhedzisiro yacho yakaburitswa mujenari yeBMJ, yakaratidza hukama pakati pekudya kwecarbohydrate uye uremu shanduko. Zvigumisiro zvakawana kuti rudzi rwemakhahydrates aidyiwa ainyanya kukosha pakuwana uremu Kunyanya, vatsvakurudzi vakagumisa kuti kutsiva zviyo zvakanatswa nemhodzi yose kwakabatana nekuderedza uremu hwakawandisa kupfuura makore makumi maviri nemana.

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