Yiziphi okusanhlamvu okubaluleke kakhulu nezingcono kakhulu kwezempilo?

Yiziphi okusanhlamvu okubaluleke kakhulu nezingcono kakhulu kwezempilo?

Izinhlamvu eziphelele ziqukethe izingxenye ezintathu zesitshalo sikakolweni: i-bran, igciwane kanye ne-endosperm, equkethe imisoco ebalulekile, njengama-antioxidants, amaprotheni, i-fiber kanye namavithamini B.

Izinhlamvu eziphelele zifaka ingxenye enkulu ye-fiber ekudleni, izakhi eziningi ezingasidli nsuku zonke. I-Fiber iyasiza ekugayeni ukudla futhi iphinde ibambe iqhaza ekuvimbeleni izifo ezingapheli, ngokusho kwalokho okushicilelwe kuwebhusayithi yohlelo lwanamuhla, olusakazwa yinethiwekhi yaseMelika i-NBC. Ochwepheshe batusa ukudla okungenani ama-servings amathathu okusanhlamvu okuphelele nsuku zonke. Kodwa kunezinketho eziningi ngaphandle kokudla isinkwa sikakolweni, ngale ndlela elandelayo:
• I-Amaranth
• ibhali
Irayisi elinsundu
• Irayisi elimnyama
• ukolweni omnyama
• I-Bulgur
• Freekeh
• Unyaluthi
• Oats
• I-Quinoa
• Ummbila
• Amabele
• thiff
• Ukolweni ochotshoziwe

Okusanhlamvu okunempilo

Cishe akunakwenzeka ukubiza okusanhlamvu okukodwa okunempilo kakhulu. Kodwa uma kunesidingo sokukhetha eyodwa, ama-oats ayengabhekwa njengokusanhlamvu okuphelele okunempilo. Njengezinye izinhlobo eziningi zokusanhlamvu, i-oats inothe nge-fiber namaprotheni, futhi iyathengeka, iguquguquka, futhi ifinyeleleka kalula.

I-Oats iphezulu ohlwini

Kukhona nocwaningo oluningi mayelana nezinzuzo ze-oats. Ngokukhethekile, i-oats iqukethe i-fiber ekhethekile ebizwa ngokuthi i-beta-glucan, exhunywe ekwehliseni amazinga e-LDL cholesterol embi. Kuye kwafakazelwa ukuthi i-oats inenzuzo ekugayeni kanye nempilo yamathumbu. Futhi, i-oats ikhuthaza ukukhula kwamagciwane anempilo emathunjini, adlala indima empilweni yokugaya, ukusebenza kwamasosha omzimba, kanye nokuqonda.

Amaprotheni amaningi ku-amaranth

Ngaphandle kwe-oats, kukhona ezinye izinhlamvu ezimbalwa eziphelele ezinezakhiwo eziyingqayizivele, njenge-amaranth, equkethe amazinga aphezulu amaprotheni, alinganiselwa kumagremu angu-9 indebe ngayinye ephekiwe. I-Amaranth inokhilimu, ukufana kwephalishi, futhi i-amaranth eyomisiwe ingadliwa njengenye indlela ehlukile kune-popcorn.

Izinzuzo zezempilo zamabele

I-sorghum wuhlamvu olungenayo i-gluten olucebile ngamaprotheni kanye ne-fibre. Icebile futhi ngama-antioxidants, futhi ucwaningo lubonisa ukuthi ukudla amabele kunciphisa ezinye izimpawu ezibalulekile zezifo ezingapheli.

Ukuncipha kwesisindo

Izinhlamvu eziphelele zinezakhi ezimbili ezisiza ekunciphiseni isisindo: amaprotheni kanye ne-fibre. Amaprotheni afaka isandla ekwandiseni isisindo semisipha, asiza ukulawula isifiso sokudla, futhi anciphise isifiso sokudla ukudla phakathi kokudla. Ukudla okune-fiber kuhlala esiswini isikhathi eside, okwandisa umuzwa wokugcwala phakathi kokudla. Lezi zakhi ezimbili zomsoco ziye zaxhunyaniswa nokulahlekelwa isisindo nokugcinwa kwesisindo.

Nakuba abaningi becabanga ukuthi okusanhlamvu okuphelele okucebile kuma-carbohydrate kunomthelela ekuzuzeni isisindo, ucwaningo lubonisa okuhlukile. Ucwaningo, olwenziwa ngo-2023 futhi imiphumela yalo yashicilelwa kujenali i-BMJ, lwembula ubudlelwano phakathi kokudla ama-carbohydrate nokushintsha kwesisindo. Imiphumela yathola ukuthi uhlobo lwama-carbohydrate adliwe lwalubaluleke kakhulu ekuzuzeni isisindo Ngokuqondile, abacwaningi baphetha ngokuthi ukubuyisela okusanhlamvu okuhlanjululwe ngezinhlamvu eziphelele kwakuhlotshaniswa nokunciphisa isisindo esiningi ngaphezu kweminyaka engu-24.

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