9 Hutano Makomborero Ekudya Zvese Zviyo

Zvemukati

• Ndezvipi zviyo zvakakwana?
• 1. Yakakwirira mune zvinovaka muviri uye faibha
• 2. Deredza ngozi yako yechirwere chemwoyo
• 3. Deredza njodzi yako yekurohwa
• 4. Deredza mikana yako yekuneta
• 5. Deredza njodzi yako yerudzi rwechipiri chirwere cheshuga
• 6. Tsigira kugaya kwakanaka
• 7. Deredza kupisa kusingaperi
• 8. Inogona kudzikisa njodzi yako yekenza
• 9. Yakabatanidzwa nenjodzi yakaderedzwa yekufa nguva isati yakwana
• Mbeu dzese hadzisi dzevanhu vese
• Chirwere cheCeliac uye kunzwisisika kweguteni
• Irritable bowel chirwere
• Maitiro ekubatanidza zviyo zvakakwana muchikafu chako
• Chinokosha

Mbeu dzese dzave chiri chikamu chekudya kwevanhu kwemakumi ezviuru zvemakore ().

Asi vatsigiri vezvizhinji zvemazuva ano zvekudya, zvakadai sekudya kwepaleo, vanoti kudya zviyo kwakakanganisa hutano hwako.

Nepo kudya kwakanyanya kwezviyo zvakanatswa kwakabatana nematambudziko ehutano sekufutisa uye kuzvimba, zviyo zvizere imwe nyaya.

Muchokwadi, kudya tsanga dzakazara kunosanganisirwa nemabhenefiti akasiyana siyana, kusanganisira njodzi yakaderera yeshuga, chirwere chemwoyo, uye neBP.

Heano epamusoro epamusoro 9 mabhenefiti ehutano ekudya zviyo zvizere.

Ndezvipi zviyo zvakakwana?

Zviyo ndiyo mbeu yehuswa-hwakaita semiti inonzi zviyo. Mimwe yemhando dzakasarudzika chibage, mupunga, uye gorosi.

Imwe mbeu yemiti isiri yehuswa, kana pseudocereals, inoonekwawo seyezviyo zvakakwana, zvinosanganisira buckwheat, quinoa, uye amaranth.

Mbeu dzese dzezviyo dzine zvikamu zvitatu ():

• Bazi. Izvi ndizvo zvakaoma, zvekunze
  goko. Iine fiber, zvicherwa, uye antioxidants.
• Endosperm. Pakati pepakati peiyo
  zviyo zvinonyanya kugadzirwa nema carbs.
• Mukondombera. Izvi
  rukoko rwemukati rine mavitamini, zvicherwa, mapuroteni, uye zvinomera zvemiti

Zviyo zvinogona kumonerwa, kupwanywa, kana kutsemuka. Zvakangodaro, chero bedzi zvikamu zvitatu izvi zviripo muhuwandu hwazvo hwepakutanga, zvinoonekwa sezviyo zvakakwana.

Zviyo zvakanatswa zvakave nehutachiona uye bran zvakabviswa, zvichisiya chete endosperm.

Kunyangwe yakafumiswa zviyo zvakanatswa zvakave nemamwe mavitamini uye zvicherwa zvakawedzerwa kumashure, ivo vachiri vasina hutano kana hunovaka semavhezheni ese.

Mhando dzakasiyana dzezviyo zvakakwana dzinosanganisira:

• oatmeal
• popcorn
• mapira
• quinoa
• mupunga wakasvibira
• rose rye
• sadza remusango
• gorosi bheri
• bulgur
• buckwheat
• rusununguko
• bhari
• mhunga

Zvigadzirwa zvakagadzirwa kubva muzvikafu izvi zvinoonekwa seyese tsanga. Izvi zvinosanganisira mamwe marudzi echingwa, pasta, uye zviyo zvemangwanani.

Paunotenga zvigadzirwa zvakagadzirwa zviyo-zviyo, verenga zvinongedzo runyorwa kuti uve nechokwadi chekuti zvakagadzirwa zvachose kubva kuzere zviyo, kwete musanganiswa wezviyo zvakakwana uye zvakanatswa.

Zvakare, chengeta zveshuga zvemukati, kunyanya mune zviyo zvekudya zvekuseni, izvo zvinowanzo takurwa neshuga yakawedzerwa. Kuona "zviyo zvakakwana" pane zvakaputirwa hazvireve kuti chigadzirwa chacho chine hutano.

Mbeu dzese dzine zvikamu zvitatu zvezviyo. Kune marudzi mazhinji akasiyana, anosanganisira gorosi rakazara uye chibage chakazara, oats, mupunga wakasviba, uye quinoa.

1. Yakakwirira mune zvinovaka muviri uye faibha

Mbeu dzese dzinounza akawanda akakosha zvinovaka muviri. Izvi zvinosanganisira:

• Fiber. Iyo branisi inopa yakawanda yeiyo fiber mune yakazara zviyo.
• Mavhitaminzi. Mbeu dzese dzakanyanya kukwirira mumavitamini B, kusanganisira
  niacin, thiamine, uye folate (3,
  4).
• Zvicherwa. Izvo zvakare zvine huwandu hwakawanda hwemaminerari, senge zinc,
  iron, magnesium, uye manganese.
• Mapuroteni. Mbeu dzese dzinozvirumbidza
  akati wandei magiramu epuroteni pakushanda.
• Antioxidants. Zvakawanda
  makemikari muzviyo zvakakwana anoita se antioxidants. Izvi zvinosanganisira phytic acid,
  lignans, ferulic acid, uye sarufa makomponi ().
• Dyara
  makemikari. Mbeu dzese dzinounza akawanda marudzi emiti makomponi anotamba a
  basa mukudzivirira chirwere. Izvi zvinosanganisira polyphenols, stanols, uye sterols ().

Huwandu chaihwo hweizvi zvinovaka muviri zvinoenderana nerudzi rwezviyo.

Zvakangodaro, kuti ndikupe pfungwa yehutano hwavo, heano akakosha zvinovaka muviri mu1 ounce (28 gramu) yeoma oats (4):

• Fiber: 3 magiramu
• Manganese: 69% yeRondedzero
  Mazuva ese Intake (RDI)
• Phosphorus: 15% yeiyo RDI
• Thiamine: 14% yeiyo RDI
• Magnesium: 12% yeiyo RDI
• Mhangura: 9% yeiyo RDI
• Zingi
  uye iron: 7% yeiyo RDI

Mbeu dzese dzinounza zvakasiyana siyana zvakakosha zvinovaka muviri, zvinosanganisira mavitamini, zvicherwa, mapuroteni, faibha, uye mamwe makomputa emiti ane hutano.

2. Deredza ngozi yako yechirwere chemwoyo

Imwe yemabhenefiti akakura ezvehutano ezviyo zvakakwana ndeyekuti ivo vanodzikisa njodzi yako yechirwere chemwoyo, chinova chikonzero chikuru cherufu pasi rese ().

Kuongororwa kwezvidzidzo gumi kwakawana kuti matatu-maunzi (28-gramu) matatu ezviyo zvizere zuva nezuva zvinogona kudzora njodzi yako yechirwere chemoyo ne22% ().

Saizvozvowo, ongororo yemakore gumi muvakuru ve17,424 yakacherekedza kuti avo vakadya chiyero chepamusoro chezviyo zvakakwana maererano nechero yavo yakazara carb vaive ne47% njodzi yakaderera yechirwere chemoyo ().

Vatsvakurudzi vakagumisa kuti kudya kunovaka moyo-kunofanira kusanganisira zviyo zvakawanda uye zviyo zvishoma zvakanatswa.

Zvizhinji zveongororo zvinobatana pamwechete mhando dzakasiyana dzezviyo zvakakwana, zvichiita kuti zviome kupatsanura mabhenefiti ezvekudya zvega

Zvakadaro, zviyo-zviyo zvingwa uye zviyo, pamwe neyakawedzera bran, zvakanyatsobatanidzwa kune yakaderedzwa chirwere chemoyo njodzi ().

Kudya zviyo zvakakwana kunogona kudzikisa njodzi yako yechirwere chemwoyo, kunyanya pavanotsiva zviyo zvakanatswa.

3. Deredza njodzi yako yekurohwa

Mbeu dzese dzinogona zvakare kubatsira kudzikisa njodzi yako yekurohwa ().

Mune ongororo yezvidzidzo zvitanhatu muvanhu vangangoita mazana maviri nemakumi mashanu, avo vaidya zviyo zvakazara vaive ne14% panjodzi yakaderera yekurohwa kupfuura avo vanodya vashoma ().

Uyezve, mamwe makemikari muzviyo zvakakwana, zvakadai sefiber, vitamini K, uye antioxidants, anogona kuderedza njodzi yako yekurohwa.

Mbeu dzese dzinokurudzirwawo muDASH uye chikafu cheMediterranean, zvese izvi zvinogona kubatsira kudzikisa njodzi yekurohwa ().

Sechikamu chekudya kwemoyo-zvine hutano, zviyo zvese zvinogona kubatsira kudzikisa njodzi yako yekurohwa.

4. Deredza mikana yako yekuneta

Kudya fiber-zvakapfuma chikafu kunogona kubatsira kukuzadza iwe uye kudzivirira kunyanya kudya. Ichi ndicho chimwe chikonzero chikafu chepamusoro-fiber chinokurudzirwa kuonda ().

Mbeu dzese uye zvigadzirwa zvakagadzirwa kubva kwavari zviri kuzadza kupfuura zviyo zvakanatswa, uye kutsvagurudza kunoratidza kuti vanogona kudzikisa njodzi yako yekufutisa.

Muchokwadi, kudya 3 servings yezviyo zvakakwana zuva nezuva kwaive kwakabatana neyepasi muviri mashoma index (BMI) uye mashoma mashoma mafuta mudumbu pakuwongorora gumi neshanu mune vangangoita 120,000 vanhu ().

Chimwe chidzidzo chakadzokorora kutsvagurudza kubva 1965 kusvika 2010 chakawana kuti zviyo-zviyo zvese uye zviyo zvine branhomwe yakawedzerwa zvakabatana neyakaipisisa njodzi yekufutisa ().

Makumi emakore ekutsvagisa anoratidza kuti zviyo zvakabatanidzwa nenjodzi yakaderera yekufutisa.

5. Deredza njodzi yako yerudzi rwechipiri chirwere cheshuga

Kudya zvakakwana munzvimbo yezviyo zvakanatswa kunogona kudzikisa njodzi yako yerudzi rwechipiri chirwere cheshuga ().

Kuongororwa kwezvidzidzo gumi nezvitanhatu kwakagumisa kuti kutsiva zviyo zvakanatswa nemhando dzese uye kudya kanenge 2 servings yezviyo zvakakwana zuva rega rega kunogona kudzikisa njodzi yako yeshuga ().

Muchidimbu, izvi imhaka yekuti fiber-yakafuma zviyo zvakakwana zvinogona kubatsira nekudzora uremu uye kudzivirira kufutisa, njodzi inokonzera chirwere cheshuga ().

Zvakare, zvidzidzo zvakabatanidza kudya kwezviyo zvakakwana kudzikisa kutsanya kwemashuga eropa uye nekuvandudza insulin kunzwa ().

Izvi zvinogona kukonzerwa nemagniziyamu, maminera anowanikwa muzviyo zvese zvinobatsira muviri wako kugadzirisa carbs uye yakasungirirwa kune insulin senzwi ().

Fiber uye magnesium zvinhu zviviri zvinovaka muviri muzviyo zvakakwana zvinobatsira kudzikisa njodzi yako yerudzi rwechipiri chirwere cheshuga.

6. Tsigira kugaya kwakanaka

Iyo fiber mune yakazara zviyo inogona kutsigira hutano kugaya munzira dzakasiyana siyana.

Kutanga, faibha inobatsira kupa yakawanda kuzvituru uye inoderedza njodzi yako yekuzvimbirwa.

Chechipiri, mamwe marudzi e fiber muzviyo anoita se prebiotic. Izvi zvinoreva kuti ivo vanobatsira kupa yako inobatsira gut mabhakitiriya, ayo akakosha kune hutano hwekugaya (,).

Nekuda kweye fiber yavo, zviyo zvakakwana zvinobatsira kutsigira kugaya kwakanaka nekupa huwandu kuzvituru uye kudyisa ako anobatsira gut mabhakitiriya.

7. Deredza kupisa kusingaperi

Kuzvimba kuri pamudzi wezvirwere zvakawanda zvisingaperi.

Humwe humbowo hunoratidza kuti zviyo zvakakwana zvinogona kubatsira kudzikisa kuzvimba ().

Mune kumwe kuongorora, vakadzi vakadya zviyo zvakazara vaisakwanisa kufa kubva kuzvirwere zvine chekuita nekuzvimba ().

Uyezve, mune ongororo ichangoburwa, vanhu vane zvikafu zvisina hutano vakatsiva zvigadzirwa zvegorosi zvakanatswa nezvigadzirwa zvegorosi uye vakaona kudzikiswa kwezviratidzo zvekuzvimba ().

Mhedzisiro yeaya uye zvimwe zvidzidzo zvinotsigira kurudziro yeveruzhinji veruzhinji kutsiva zviyo zvakawanda zvakanatswa nezviyo zvakakwana ().

Kudya zviyo zvakakwana nguva dzose kunogona kubatsira kudzikisa kuzvimba, chinhu chakakosha muzvirwere zvakawanda zvisingaperi.

8. Inogona kudzikisa njodzi yako yekenza

Tsvagiridzo yezviyo zvakakwana uye kenza njodzi yakapa mhedzisiro, kunyangwe zvichiratidza kuvimbisa.

Mune kumwe kuongorora kwe20 zvidzidzo, 6 yakaratidza kudzikisira njodzi yekenza, nepo gumi nemana isina kuratidza chinongedzo ().

Tsvagurudzo yazvino inoratidza kuti zviyo zvizere 'zvakanyanyisa anticancer mabhenefiti ari kurwisana nekenza yakajeka, imwe yemhando dzakajairika dzekenza (24,).

Pamusoro pezvo, mamwe mabhenefiti ehutano akabatana nefibre anogona kubatsira kudzikisa njodzi yako yekenza. Izvi zvinosanganisira basa rayo se prebiotic (24,,).

Chekupedzisira, zvimwe zvikamu zvezviyo zvakakwana, zvinosanganisira phytic acid, phenolic acids, uye saponins, zvinogona kudzora kukura kwekenza (24).

Mbeu dzese dzinogona kubatsira kudzivirira kenza yakajeka, imwe yemhando dzakajairika dzegomarara. Zvakadaro, kutsvagisa nezvese zviyo 'anticancer mhedzisiro yakasanganiswa.

9. Yakabatanidzwa nenjodzi yakaderedzwa yekufa nguva isati yakwana

Kana njodzi yako yechirwere chisingaperi yakadzikira, njodzi yako yekufa nguva isati yakwana zvakare inoderera.

Muchokwadi, kumwe kuongorora kwakaratidza kuti kudya kwezviyo zvakakwana kwakadzikisira njodzi yekufa nechirwere chemwoyo, pamwe nechimwe chikonzero ().

Chidzidzo ichi chakashandisa dhata kubva kuongororo huru mbiri dzeboka, kugadzirisa zvimwe zvinhu zvingangokanganisa kufa kwehuwandu, senge kuputa, huremu hwemuviri, uye nzira dzese dzekudya.

Mhedzisiro yakaratidza kuti yega 1-ounce (28-gramu) kushumirwa kwezviyo zvakakwana kwakabatanidzwa ne5% yakaderera njodzi yekufa ().

Mbeu dzese dzakabatanidzwa nenjodzi yakaderera yekufa nguva isati yakwana kubva pachikonzero chipi zvacho.

Mbeu dzese hadzisi dzevanhu vese

Kunyange hazvo zviyo zvizere zvine hutano kuvanhu vazhinji, zvinogona kunge zvisina kukodzera kune vanhu vese nguva dzese.

Chirwere cheCeliac uye kunzwisisika kweguteni

Gorosi, bhari, uye rye zvine gluten, rudzi rweprotein iyo vamwe vanhu vasingashiviriri kana kuti seergori.

Kuva nehutachiona hwegluten, chirwere checiliac, kana kunzwisisika kweguteni kunogona kukonzera huwandu hwezviratidzo, kusanganisira kuneta, kuzvimba, uye kurwadziwa pamwe.

Zviyo zvisina girateni, zvinosanganisira buckwheat, mupunga, oats, uye amaranth, zvakanaka kune vanhu vazhinji vane aya mamiriro.

Nekudaro, vamwe vanonetseka kutsungirira chero mhando yezviyo uye vanowana kutambudzika kwekugaya uye zvimwe zviratidzo.

Irritable bowel chirwere

Dzimwe tsanga, senge gorosi, dzakakwirira mune pfupi-cheni makabhohaidhiretsi anonzi FODMAPs. Izvi zvinogona kukonzera zviratidzo muvanhu vane chirwere chinosemesa che bowel syndrome (IBS), icho chinowanzoitika.

Vamwe vanhu vanonetseka kutsungirira tsanga. Nyaya inonyanya kuzivikanwa ndeye gluten, inobata vanhu vane chirwere chegluten, chirwere checiliac, kana kunzwisisika kweguteni.

Maitiro ekubatanidza zviyo zvakakwana muchikafu chako

Iwe unogona kuisa zviyo zvakakwana mukudya kwako munzira dzakawanda.

Zvichida chinhu chiri nyore kuita kuita kutsvaga nzira dzese-dzezviyo kune zviyo zvakanatswa mukudya kwako.

Semuenzaniso, kana chena pasta yakajairika mune yako patry, ichitsiva ne 100% yakazara-gorosi kana imwe yakazara-gorosi pasita. Ita zvakafanana nezvechingwa uye zviyo.

Ive neshuwa yekuverenga yezvinyorwa zvinyorwa kuti uone kana chigadzirwa chakagadzirwa kubva kuzere zviyo.

Tarisa izwi rekuti "rese" pamberi pemhando dzezviyo. Kana ichingoti "gorosi" pachinzvimbo che "gorosi rose," haina kukwana.

Iwe unogona zvakare kuyedza neiyo nyowani tsanga dzese dzaungangodaro usina kumboedza kare, senge quinoa.

Heano mamwe mazano ekuwedzera zviyo zvakakwana kuchikafu chako:

• Gadzira porridge rakabikwa kubva muoatmeal kana imwe tsanga.
• Fukidza gorosi yegorwheat groats pane zviyo kana yogati.
• Snack pane mweya-popped popcorn.
• Gadzira polenta kunze kweiyo yakazara-zviyo chibage.
• Chinjanai mupunga muchena nemupunga wakasvibira, kana zviyo zvakasiyana zvakasiyana
  kunge quinoa kana farro.
• Wedzera bhari kumasobho emiriwo.
• Edza kushandisa yakazara-tsanga hupfu, senge yakazara-gorosi pastry furawa,
  mukubheka.
• Shandisa
  dombo-pasi chibage toroti panzvimbo yechena matilla mumacacos.

Kune nzira dzakawanda dzekushandira zviyo zvakakwana mukudya kwako. Kutsiva zviyo zvakanatswa nezviyo zvakakwana inzvimbo yakanaka yekutanga.

Chinokosha

Mbeu dzese dzinounza akasiyana siyana ehutano mabhenefiti.

Kugara uchidya zviyo zvese kunogona kudzikisa njodzi yako yechirwere chemwoyo, nyora 2 chirwere cheshuga, uye kufutisa. Izvi zvinonyanya kuitika pavanotsiva zviyo zvakanatswa mukudya kwako.

Yakakwira-faibha chikafu senge zviyo zvakakwana zvakare inovandudza hutano hwako hwekugaya, asi vanhu vane kusagadzikana kweguteni vanofanirwa kudzivirira gorosi, bhari, uye rye.

Kune hutano hwakavandudzwa uye hurefu, funga kuwedzera zviyo zvakakwana kuchikafu chako mazuva ese. Hutano, hwakakwana-hwezviyo zviyo zvekuseni, senge simbi-yakatemwa oatmeal, isarudzo inozivikanwa.