Zamkatimu
Ziwerengero zomvetsa chisoni zimasonyeza kuti oposa theka la imfa zonse padziko lapansi zimagwirizana ndi zakudya chifukwa timadya mchere wambiri ndi tirigu ndi zipatso zochepa.
Ndipo ngati mchere ndi zipatso zonse zitha kuwoneka (kuchuluka koyamba - kuchepetsa kuchuluka kwachiwiri), komwe kumaphatikizanso chimanga ndi njere zonse, ndi bwino kuti tiwone bwino.
TOP 7 mbale zambewu zonse zambewu
1. Buckwheat
Buckwheat imakhala ndi mapuloteni, unsaturated mafuta acids, calcium ndi zinc, ndi mavitamini A, B, E ndi PP. Pali mitundu iwiri ya buckwheat: yosadulidwa (mbewu yonse) ndi (kagawo kakang'ono ka tirigu). Buckwheat ndi zakudya zabwino kwambiri: mafuta ochepa ndi magalamu 100 a mankhwalawa ali ndi 313 Kcal. Krupa ali ndi antioxidant katundu. Malinga ndi kafukufuku, National Center for biotechnology information (MD, USA), buckwheat imapangitsa peristalsis, kuchepetsa mafuta m'thupi, chiopsezo cha matenda a shuga, ndi matenda oopsa.
Kuphatikizanso kwina kumasungidwa tirigu wina wautali wautali wautali osati wankhungu, ngakhale chinyezi chambiri.
2. Ufa wa phala
Pali mitundu itatu ya oatmeal:
1 - ma grits omwe sanalandire chithandizo ndipo amakhala ndi nyongolosi ndi chinangwa cha oat tirigu. Ali ndi mavitamini A, C, E, potaziyamu, magnesium, zinki, ndi beta-glucan. Kafukufuku yemwe adakambidwa mu British Journal of Nutrition mu 2016 akuwonetsa kuti beta-glucan amatsuka magazi kuchokera ku cholesterol yochulukirapo. Lonse tirigu oats, immunomodulators, kusintha khungu ndi tsitsi; Krupa imayang'anira kuchuluka kwa shuga m'magazi ndikufulumizitsa chimbudzi.
2 - kutsukidwa kuchokera kumtunda wosanjikiza, dzinthu zodzitukumula ndi zotulutsa. Mankhwalawa amatayika ndi michere, koma chimanga chimakhalabe chopatsa thanzi ndipo chimakhudza m'mimba.
3 - mapiritsi okonzekera mwachangu, zomwe zimavulaza kuposa zabwino, monga momwe zimapangidwira, nthawi zambiri zimakhala ndi shuga wambiri komanso zokometsera.
Bulgur
Mbewu imeneyi ndi tirigu wamng'ono, tirigu wouma ndi kutsukidwa. 100 magalamu a mankhwala ali ndi 12.3 magalamu a mapuloteni. Iwo amakhalabe mavitamini C, E, K, beta-carotene, magnesium, mkuwa, calcium, potaziyamu, ndi chitsulo. Croup imadziwika ndi kuchuluka kwa michere yazakudya, imatsuka matumbo, imathandizira kuyamwa kwa mavitamini, komanso imathandizira kagayidwe. Bulgur imalimbikitsa kutuluka kwa bile, komwe kuli kwabwino kwa chiwindi.
4. Balere akumenya
ACCA imapangidwa kuchokera ku maso a balere osapukutidwa, okhala ndi ulusi wambiri. Mbewu za balere zimakhala ndi mavitamini A, E, C, PP, chitsulo, ayodini, potaziyamu, ndi phosphorous. Barley phala ali ndi anti-inflammatory and diuretic action yomwe imachotsa poizoni m'thupi.
5. Chimanga chimakunguluka
Zakudya za chimanga zilibe gluten, koma mavitamini C, E, A, N, tryptophan ndi lysine, chitsulo, calcium, magnesium, ndi phosphorous. Zakudya zochokera ku chimanga zimatsitsa cholesterol ndikuyika pachiwopsezo m'mimba, ndulu, ndi chiwindi. Mwa njira, chimanga ndi chimanga grits kusunga pazipita zothandiza katundu ngakhale pa kutentha.
6. Quinoa
Mbewu za Quinoa kuchokera ku banja la amaranth. Lili ndi mapuloteni 14% ndi 64% yazakudya zothandiza. Mu croup muli mavitamini a B, kupatsidwa folic acid, phosphorous, manganese, potaziyamu, sodium, selenium, ndi magnesium. Malinga ndi 2018, yomwe ikupezeka patsamba la United Nations la Chakudya ndi ulimi, quinoa ndi mapuloteni apamwamba kwambiri komanso gwero lazakudya zokhala ndi antioxidant komanso anti-inflammatory action. The rump akhoza kukonzekera ngati osiyana mbali mbale, kuwonjezera saladi ndi soups.
7. Msuwani
Amapangidwa kuchokera ku tirigu wosungunuka wa durum ndi chakudya chopatsa thanzi pafupi ndi pasitala, pasitala yekha ndi amene amaphika, ndipo msuwaniwo amatentha kapena kutsanulira madzi otentha ndikupatsa. Mofanana ndi tirigu wina wochokera kubzala zonse, a couscous amachepetsa kuthekera kokhala ndi matenda a mtima osatha ndi matenda a shuga, komanso khansa, alemba a Joanne Slavin, wolemba nkhani yonena kuti "Mbewu zonse ndi thanzi la munthu," yofalitsidwa ndi Cambridge University Press. Njere iyi imakhala ndi selenium yambiri, yomwe imapangitsa kuti ikhale antioxidant wamphamvu. Kuphatikiza apo, couscous imalimbitsa chitetezo cha mthupi ndipo imakhazikika bwino pamahomoni.
Komanso chimakhudza wholegrain bulauni mpunga, chimanga Fricke, amene amapangidwa kuchokera wokazinga achinyamata tirigu akadali mbewu zofewa, ndi rye groats ndi balere.
Khalani wathanzi!