Mbeu zonse, m'malo mwa mbewu zowonongeka, zimakupatsani phindu lenileni la zinthu zambiri zachilengedwe zomwe zimapangitsa kuti muchepetse chiopsezo chanu chokhala ndi khansa. Ngati muyesa kudya zakudya zanu ndi zipatso zonse, zipatso , masamba a cruciferous, ndi zina zochepa za nyama yofiira, mukhoza kuchepetsa thupi ndi kuchepetsa chiopsezo cha khansa. Pewani kuchita masewera olimbitsa thupi nthawi zonse, ndipo mumakhala ndi thanzi labwino komanso muteteze minofu yanu.
Yang'anani mbewu zonse komanso momwe angakuthandizireni.
Nkhumba Zonse ndi Zipatso Zowonongeka
Nkhumba zonse zimagwiritsa ntchito zigawo zitatu za kernel: njere, bran, ndi endosperm. Njere zosalala zimasowa zirombo zawo ndi zigawo zawo zamagulu, chifukwa zakhala zikugwedezeka, kusiya masamba okhawo okhawo omwe amakhala okhuta m'kati mwa ntchafu ya chimanga. Nthambi ndizomwe zimatetezera, ndipo zimakhala ndi mafinya, antioxidants, ndi ma vitamini B. Nyongolosi ndi gawo laling'ono kwambiri la nkhumba iliyonse, yodzaza ndi mavitamini a B, mafuta abwino, minerals, ndi mapuloteni pang'ono.
Kuwona kusiyana
Njira imodzi yosavuta kuganizira kusiyana pakati pa mbewu zonse ndi zoyengedwa ndi kuyang'ana mpunga wofiira ndi mpunga woyera. Musanaphedwe, mbewuzi zinali zofiira, zokhala ndi magawo atatu onse a chilengedwe. Pambuyo kuponyera, mpunga woyera, pamene ungawoneke bwino ndikuphika mofulumira, ulibe magawo opindulitsa kwambiri a kernel.
Mbewu Zimaphatikiza Mphamvu Yambiri Yopangira Thanzi
Mbewu zonse zimadzazidwa ndi mankhwala ambiri omwe angateteze maselo anu kuwonongeka komwe kungayambitse chitukuko cha khansa. Kupititsa patsogolo mbewu zowonongeka kungakhale ndi mapinduwa ophatikizidwanso kumapeto kwa zakudya zogwiritsidwa ntchito, komabe mafinya sikuti nthawi zonse amapanga zolemeretsa-choncho werengani makalata anu odyera mosamala.
Mbewu zonse zimakhala ndi mankhwala ambiri omwe awonetseredwa kuti akuchepetseni vuto lanu la khansa, ndipo awa ndiwo zakudya zamagetsi, antioxidants, phenols, lignans, ndi saponins.
- Matenda a Zakudya: Zonsezi ndizomwe zimayambitsa zakudya zowonjezera, zomwe zimathandiza kuchepetsa kudzimbidwa ndi mavuto ena osakaniza, ndikuthandizani kukhala okhutira mutatha kudya, komanso kupewa kudya kwambiri.
- Antioxidants: Awa ndiwo makina omwe amaletsa kapena kuchepetsa kuwonongeka kwa maselo a khungu chifukwa cha kusintha kwaulere. Antioxidants ikhoza kuthandizira kulimbikitsa thanzi lanu, ubongo, ndi maso, pochepetsa kuchepa kwachilengedwe. Mwa kuyeretsa mawotchi amtundu waufulu m'thupi, amakhalanso ndi ma molekyulu osasunthika ku DNA yovulaza (yomwe imayambitsa kusinthasintha), kutsogolera kwa khansa.
- Phenols: Awa ndi mankhwala okometsera omwe amapezeka m'mafuta ofunikira. Ubwino umayambira ndi kununkhira kwakukulu, koma phenols amakhalanso ndi mphamvu zowonongeka ndi antibacterial properties. Mafuta awa onunkhira akhoza kuchita ngati zokopa za machitidwe anu a mitsempha ndi chitetezo cha mthupi.
- Lignans: Mbeu zonse ndizochokera ku lignans, zomera zotchedwa estrogen. Mankhwalawa amatha kukhala ofanana ndi ma estrojeni ofooka, akulowetsa m'maselo otchedwa estrogen pa maselo a m'mawere ndi matenda a endometrial. Kuchita zimenezi kungateteze maselo omwe angawonongeke kapena khansa mukakumana ndi akazi a estrogens.
- Saponins: Awa ndiwo madzi ndi osungunuka omwe amapanga mankhwala omwe amagwiritsidwa ntchito monga mankhwala achilengedwe. Saponins amathandiza kuchepetsa cholesterol, kumenyana ndi matenda, komanso kuthandizira thupi lanu kuteteza kansalu.
Njira Zosavuta Zopeza Zambiri
Ndi zophweka kuwonjezera mbewu zonse ndi ubwino wa thanzi lawo pa chakudya chanu cha tsiku ndi tsiku. Siyani mikate yoyera pa alumali, ndipo musankhe mikate yonse yambewu. Lembani mpunga woyera ndipo muzisangalala ndi mpunga wofiira wochepa. Pangani mpunga wabwino wa mpunga wofiira, ndipo sungani nthawi mwa kubwezeretsanso magawo otsala mu microwave kapena steamer. Mukamapanga supu, onjezerani mpunga wofiira, mpunga wamtchire, kapena balere kuti mukhale ndi phindu labwino.
Ngati mukufuna saladi, yesani tabouli, yomwe imagwiritsa ntchito bulgur tirigu, chakudya chokoma komanso chodzaza. Yesani kukhala ndi tirigu wambiri pa kadzutsa, kapena mbale ya oatmeal yotentha, m'malo mwa chimanga chodzaza shuga. Ndipo nthawi zonse pamakhala phokoso, zakudya zosangalatsa zomwe zingakhale zosangalatsa kuphika komanso kudya.
Kuchokera ku amaranth kupita ku buckwheat, onetsetsani malingaliro ena okondweretsa kuwonjezeranso mbewu zonse ku zakudya zanu.
Malangizo Ogula
Mu tebulo ili m'munsimu, mudzawona mndandanda wa mbewu zonse ndi zoyengedwa. Iyi si mndandanda wathunthu , koma ingakuthandizeni kupeza lingaliro la zomwe mungayang'anire ku golosale mukamagula zinthu zambewu. Kumbukirani kuwerenga malemba a chakudya mosamala, ndi kusiyanitsa pakati pa mawu monga "tirigu wonse" ndi "tirigu wonse."
Kuzindikira Njere Zonse ndi Zowonongeka
Pansipa pali tebulo kuyerekeza mbewu zonse ndi mbewu zoyengedwa pamene mukuganizira zakudya zomwe mumadya tsiku ndi tsiku.
| Mbewu Zonse | Mbewu Zowonongeka Kapena Zowonjezera |
| mpunga wakuda ndi waphiri | mpunga woyera |
| ufa wothira mafuta ndi buckwheat | nyemba yoyera bwino |
| bulgur (osweka tirigu) | wachibale |
| oatmeal | zovuta |
| Mbuliwuli | - |
| mbewu zonse za tirigu | chimanga cha chimanga |
| muesli cereal | zovuta |
| barele yense wambewu | - |
| chimanga chambewu zonse | kusakaniza kwa chimanga |
| rye lonse | - |
| mkate wonse wa tirigu | mkate woyera |
| osakaniza tirigu onse | osokoneza |
| msipu wonse wa tirigu | pasitala wamba |
| Sungweji yonse ya tirigu buns ndi ma rolls | sangweji woyera buns ndi ma rolls |
| matchire onse a tirigu | ufa ndi chimanga cha chimanga |
Pansi
Kusankha mbewu zonse pamwamba pa mbewu zowonongeka ndi njira yabwino yowonjezeretsa nkhonya yotsutsa khansa ku zakudya zanu. Mbeu zonse zimachepetsa chiopsezo cha matenda a mtima, koma kafukufuku wa 2017 adapeza kuti kudya kwa mbewu zonse kumagwirizana ndi kufa kwa khansa komanso kufa kwa anthu onse.
Sikuti ndi thanzi lanu, komabe anthu ambiri amapeza kuti, atasintha mbewu zonse, amasangalala ndi zakudya zomwe amadya zambiri. Ngati simusangalala ndi mtundu umodzi wa mbewu zonse, kumbukirani kuti pali njira zambiri. Sangalalani ndi kuyesera zakudya zomwe simunayambepo mukamasankha zosankha zabwino kwa omwe mumakonda kudya.
> Zotsatira:
> Institute of American Institute for Cancer Research. Chakudya Cholimbana ndi Khansa. Mbewu Zonse.
> Chen, G., Tong, X., Xu, J., Han, S., Wan, Z., Qin, J., ndi L. Qin. Nthenda Yonse ya Nkhumba ndi Yonse, Mitsempha Yathu, ndi Imfa ya Khansara: Kukonzekera Mwadongosolo ndi Kusanthula Meta Zomwe Zili Zopindulitsa. American Journal of Clinical Nutrition . 2016. 104 (1): 164-72.
> Zhang, B., Zhao, Q., Guo, W., Bao, W., ndi X. Wang. Chiyanjano cha Nthenda Yonse Yomwe Imayambitsa ndi Zonse Zomwe Zimayambitsa Mitsempha Yomweya, ndi Kufa kwa Khansa: Kusanthula Mwadongosolo ndi Dose-Kufufuza kwa Meta Kuyankhulana ndi Zochitika Zopindulitsa za Cohort. European Journal of Clinical Nutrition . 2017 Nov 1. (Epub patsogolo pa kusindikiza).
> USDA MyPyramid.gov. Mkati mwa Piramidi - Mbewu.