Mwinanso, ambiri amvapo kangapo za phindu la mbewu zonse komanso kuwonongeka kwa mkate wa tirigu. Oode mpaka mbewu zonse adayamikiridwa ndi mabulogu azakudya zabwino, otsatsa, komanso zakudya zopatsa thanzi (kapena zotchedwa kuti zathanzi).
Kodi mbewu zonse ndi chiyani? Chifukwa chiyani timafunikira? Ndipo ndi zakudya ziti zomwe muyenera kuphatikiza pazakudya zanu kuti mupeze njere zokwanira? Tiyeni tiwone.
Kodi mbewu zonse ndi ziti
Mbewu yonse ya tirigu imakhala ndi malaya (chinangwa), endosperm, ndi nyongolosi yambewu. Mbewu yonse ili ndi ufulu kutchedwa chinthu chomwe pamapeto pake chimasunga magawo onse amtundu wachilengedwe kuyambira pomwe amapangidwa mpaka kukhwima ndikumenya pashelufu ya sitolo. Phindu la ufa wathunthu ndilosatsutsika, chifukwa lili ndi nyongolosi yambewu ndi chimanga. Izi zikutanthauza kuti zipatso zonse zomwe zimathera patebulo lanu zimakhala ndi zabwino zonse.
Tirigu ndi amodzi mwamagulu azakudya omwe amapanga maziko a chakudya chopatsa thanzi. Njere zosadziwika ndizo gwero lofunikira kwambiri la michere, kuphatikiza ma fiber, mavitamini a B - thiamine, riboflavin, niacin ndi folates, mchere - iron, magnesium ndi selenium, komanso ma phytonutrients ofunikira thupi (chomera lignin, antioxidants, phytic acid ndi mankhwala ena)…
Ndipo ngakhale ambiri a ife timatsata malangizo a tsiku ndi tsiku (150-200 magalamu patsiku kutengera msinkhu, jenda, komanso kuchuluka kwa zochitika zolimbitsa thupi), mwina tikungoyang'ana chimanga cholakwika. Kupatula apo, theka la chimanga chomwe chimadyedwa chiyenera kukhala mbewu zonse, malinga ndi Unduna wa Zaulimi ku US. Ndipo inu, mwachidziwikire, mudadya sangweji ndi mkate woyera wa buledi kadzutsa, munadya msuzi ndi croutons nkhomaliro, ndipo madzulo mumamwa tiyi ndi crouton, wopanda nthambi yathanzi ... Koma nthawi yomweyo ndimadutsa magazini yamafashoni mu zomwe mudawona mawu odziwika bwino oti "Phindu la pasitala yambewu ndi…"
Komwe mungapeze mbewu zonse
Zogulitsa zambewu zonse zimaperekedwa kwambiri m'masitolo akuluakulu masiku ano. Zimaphatikizapo amaranth, balere, mpunga wofiira, buckwheat, chimanga, mapira, quinoa ndi tirigu (bulgur, farro, spelled, etc.). Kuphatikiza apo, mutha kugula ufa wonse wambewu kuchokera ku spelled, spelled, oats, tirigu, rye, balere, buckwheat, nandolo, spelled, kuphatikizapo finely nthaka.
Poyerekeza, chimanga chosakidwa chimakonzedwa mozama m'mafakitale - asanafese, wopanga adakhazikitsa mbewu ndi mankhwala ophera tizilombo, kenako ndikuwonjezera "doping" m'nthaka ngati feteleza wamchere, ndipo makutu a tirigu amathandizidwa ndi ma herbicides kuti athane ndi namsongole. Simusowa kuti mukhale ndi chidziwitso chakuya chazaukadaulo kuti mumvetsetse kapangidwe kake ndi njere zoyambilira zasintha. Kapangidwe ka tirigu kamakhala kosalala, ndipo njere zokha sizikhala zopanda ntchito. Ndiye kuti, sikoyenera kudikirira zotsatira zabwino kwambiri kuchokera ku phala rye wamba (mkate wamba) kapena buledi woyera wopangidwa ndi ufa wa tirigu woyamba. Zomwezo sizinganenedwe pazakudya zabwino monga phala la rye wathunthu kapena buledi wambewu, phindu lake ndilofunika kwambiri mthupi.
Chifukwa Chake Timafunikira Mbewu Zathunthu
Njere zonse zimakhala ndi michere yolimbitsa thupi, yomwe imathandizira kutsitsa cholesterol ndi shuga m'magazi, kuchepetsa mavuto omwe amabwera chifukwa cha matenda amtima, mtundu wachiwiri wa shuga, kuchepetsa kuyamwa kwa mafuta ndi chakudya, motero kumachepetsa mwayi wonenepa kwambiri.
Kafukufuku wakunja wasonyeza kuti mawu monga "ufa wathunthu wa tirigu" ndi "zinthu zopindulitsa" ndi mawu ofanana. Akatswiri aku Western atsimikizira kuti azimayi omwe amadya chakudya chokwanira tsiku lililonse (pafupifupi 20-35% yazakudya zonse) sangakumane ndi mavuto a matenda ashuga, matenda amtima kusiyana ndi azimayi omwe amadalira chakudya chochokera ku tirigu wokonzedwa.
Mavitamini a B omwe amapezeka m'mizere yonse ndi ofunikira kuti kagayidwe kabwino kagwiritsidwe ntchito ka chakudya (kudya nyemba zonse kumakupangitsani kukhala wokhutira kwa nthawi yayitali) ndipo ndikofunikira kuti mukhale ndi dongosolo lamanjenje labwino. Ndi akatswiri omwe amatanthauza akamanena za zabwino zomwe zimapindulitsa thupi pazakudya zopangidwa ndi njere zonse, mwachitsanzo, phindu la mkate wonse wambewu.
Momwe Mungakulitsire Zakudya Zanu ndi Kudya Zakudya Zambiri
Kuti muphatikize njere zambiri momwe mungathere muzakudya zanu, yambani kusinthanitsa nyemba zoyera zomwe mumadya tsiku ndi tsiku ndi mbeu zosiyanasiyana. Yesani mitundu yambewu yonse ndikusankha zomwe zingakuthandizeni kwambiri.
Mwachitsanzo, sinthanitsani mpunga woyera ndi mpunga wofiirira, sankhani buckwheat, quinoa, bulgur m'malo mwa pasitala ndi mbatata ngati mbale, perekani buledi woyera m'malo mwa mkate wonse wa tirigu. Zingakhale bwino ngati mungadzipangire nokha chakudya kunyumba. Kumbukirani kuti ufa wonse wa tirigu ndi wabwino mthupi lanu.
Nawa maphikidwe odzoza, olumikizana ndi malo ogulitsira komwe mungagule mbewu zonse:
Mapira ndi nsawawa, turmeric ndi kaloti
Mpunga wakuda ndi broccoli
Msuzi wa Quinoa ndi Nyemba Yakuda