Pamwe, vazhinji vakatonzwa kanopfuura kamwe nezve mabhenefiti ezviyo zvakakwana uye nekukuvara kwechingwa chegorosi. Iyo ode kune yakazara zviyo yave ichirumbidzwa nehutano chikafu mablog, vashambadziri, uye zvine hutano (kana zvinofungidzirwa zvine hutano) chikafu.
Ndezvipi zviyo zvakakwana? Nei tichiida? Uye ndezvipi zvekudya zvaunofanira kusanganisira mukudya kwako kuti uwane zviyo zvakakwana? Ngatizvionei.
Ndezvipi zviyo zvizere
Yese gorosi tsanga ine maruva jasi (bran), endosperm, uye zviyo hutachiona. Mbeu yose ine mvumo yekudaidzwa kuti chigadzirwa chakazochengetedza zvikamu zvese zvezviyo zvepanyama kubva panguva yekuumbwa kusvika kuibva nekurova pasherufu. Zvakanakira hupfu hwese hwezviyo hazvirambike, nekuti zvine zvese utachiona hwezviyo uye bran. Izvi zvinoreva kuti chigadzirwa chezviyo chose chinogumira patafura yako chinotakura zvese zvakanakira zviyo.
Zviyo ndeimwe yemapoka makuru echikafu anoumba hwaro hwekudya kune hutano. Zviyo zvisingaoneki ndiyo inonyanya kukosha yezvokudya, kusanganisira fiber, B mavitamini - thiamine, riboflavin, niacin uye folates, minerals - iron, magnesium uye selenium, pamwe chete ne phytonutrients inokosha kumuviri (plant lignin, antioxidants, phytic acid uye mamwe macompound)…
Uye nepo vazhinji vedu tichitevedzera nzira dzezviyo dzezuva nezuva (150-200 gramu pazuva zvichienderana nezera, murume kana murume, uye nhanho yechiitiko chemuviri), isu tinogona kunge tichitarisa kune zviyo zvisirizvo. Mushure mezvose, hafu yezviyo inodyiwa inofanirwa kunge yakazara zviyo, sekureva kweU.S. Department of Agriculture. Uye iwe, sezvingabvira, wakadya sangweji nechingwa chena cheupfu pakudya kwemangwanani, wakadya muto nema crouton pakudya kwemasikati, uye manheru wakanwa tii necrouton, isina zvachose branheine hutano ... Asi panguva imwechete yakashambadzira nemagazini yemafashoni mu iyo yawakaona mutsara une mukurumbira "Bhenefiti yepasta yezviyo iri…"
Kwokuwana zviyo zvakakwana
Zviyo zvese zvezviyo zvinoratidzwa zvakanyanya mumasupamaketi nhasi. Inosanganisira amaranth, bhari, brown mupunga, buckwheat, chibage, mapfunde, quinoa uye gorosi (bulgur, farro, spelled, nezvimwewo). Mukuwedzera, unogona kutenga hupfu hwezviyo kubva kune spelled, spelled, oats, gorosi, rye, bhari, buckwheat, peas, spelled, kusanganisira kunyanya pasi.
Kuti tienzanise, zviyo zvakagadziriswa zvinogadzirwa zvakadzama mumaindasitiri - isati yadyara, mugadziri akadzika mbeu nemushonga wezvipembenene, ndokuwedzera "doping" kune ivhu muchimiro chemamineral fotereza, uye nzeve dzezviyo pachadzo dzakarapwa nemishonga yesora yekutsungirira masora. Iwe haufanire kuve neruzivo rwakadzama nezveiyo agrotechnical maitiro kuti unzwisise kuti chimiro uye makemikari ezviyo zvepakutanga zvashanduka. Chimiro chezviyo chinova chinotsvedzerera, uye tsanga yacho pachayo inenge isingabatsiri. Ndokunge, hazvina kukodzera kumirira chii chakanakisa mhedzisiro kubva kune yakajairwa (yakajairika) pariji rye kana chingwa chechichena chakagadzirwa kubva muupfu wegorosi wepamberi. Izvo zvakafanana hazvigone kutaurwa nezvezvinonaka zvakadai sehoriyamu rori porridge kana chingwa chezviyo chakazara, mabhenefiti ayo anozonyanya kukosha kumuviri.
Nei Tichida Zviyo Zvese
Mbeu dzese dzine fiber yekudya, iyo inobatsira kudzikisa cholesterol neshuga yeropa, kuderedza njodzi dzehosha yemwoyo, rudzi rwechipiri chirwere cheshuga, kunonoka kunwa kwemafuta uye makabhohaidhiretsi, uye nekudaro kudzikisira mukana wekufutisa.
Ongororo dzekunze dzakaratidza kuti mitsara yakadai se "hupfu hwakatsetseka hwezviyo" uye "hunhu hunobatsira" rudzi rwemhando dzakafanana. Nyanzvi dzekuMadokero dzakaratidza kuti vakadzi vanodya chikamu chakaringana chezvekudya kubva kuzviyo zvakazara zuva nezuva (anenge 20-35% ezvekudya zvese) vane mukana wakakura wekutarisana nezvinetso zveshuga, zvirwere zvehurongwa hwemwoyo pane avo vakadzi vanovimba nazvo. chikafu chinobva pazviyo zvakagadziriswa.
Mavhithamini B anowanikwa muzviyo zvakakwana akakosha pakuita metabolism yakakwana (kudya tsanga dzese kunoita kuti ugare uchinzwa kuzara kwenguva yakareba) uye zvakakosha kuti uchengetedze huta hutano hwakanaka. Ndidzo nyanzvi dzinoreva kana vachitaura nezvezvinobatsira pamutumbi wezvikafu zvakagadzirwa kubva muzviyo zvakakwana, semuenzaniso, mabhenefiti echingwa chezviyo chakazara.
Maitiro Ekuvandudza Kudya Kwako uye Kudya Zvimwe Zvese Zvikafu
Kuisa zviyo zvakawanda sezvinobvira mukudya kwako, tanga kutsiva zviyo zvakanatswa zvaunodya zuva nezuva nemhando dzakasiyana dzezviyo. Edza nemhando dzakasiyana dzezviyo zvakakwana uye sarudza idzo dzinoshanda zvakanyanya kwauri.
Semuenzaniso, tsiva mupunga muchena nemupunga webrown, sarudza buckwheat, quinoa, bulgur pachinzvimbo chepasita uye mbatatisi sendiro yepadivi, siya chingwa chichena uchifarira chingwa chegorosi. Zvingave zvakanaka kana iwe ukagadzira yako chingwa kumba. Rangarira kuti hupfu hwegorosi hwakanakira muviri wako.
Heano mamwe mabikirwo ekurudziro, aine zvinongedzo kuchitoro uko iwe kwaunogona kutenga organic yakazara zviyo:
Millet ine chickpeas, turmeric uye karoti
Mupunga wakasviba ne broccoli
Quinoa uye Nhema Bhinzi Soup