Mbeu Nutrition Facts
Zvokudya zvinogadzirwa negorosi, mupunga, oats, chimera, bhari kana zvimwe zviyo zvezviyo zvinogadzirwa nezviyo. Zvigadzirwa zvezviyo zvinosanganisira chingwa, pasta, oatmeal, zviyo zvekudya zvokudya zviduku, mazai, muffin nezvimwe zvinhu zvakabikwa.
Nyanzvi dzezvokudya zvinowanzokurudzira kuti tidye zviyo zvakawanda sechikamu chekudya kwakanaka. Asi iwe unoziva kusarudza sei zvakanakisisa mbeu dzekurashikirwa uye utano hwakanaka?
Mhando dzezviyo: Whole Grains vs. Refined Grains
Zvigadzirwa zvezviyo zvinogona kusarudzwa kuva marudzi maviri akasiyana-siyana: mbeu dzose uye zvakanatswa mbeu .
Mucheka weBruce uye oatmeal mienzaniso yezviyo zvakakwana. Mbeu dzose dzinosanganisira zviyo zvose zvegorosi.
Mucheka wakachena uye chingwa chena ndiwo mienzaniso yezviyo zvakanatswa. Nzvimbo dzakanatswa dzimwe nguva dzinonzi dzinonatswa carbs kana dzakanatswa makhahydrates. Mafuta aya akashandurwa. Kuchenesa kunobvisa bhangi uye germ. Nzira yekugadzirisa inoitawo kuti zvikafu izvi zvive nekugadzirwa kwakanaka uye kunowedzera upenyu hwavo hwemafufu.
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Nzira Yokubika Kukuru-Kutsika, Zvakanaka-Kwa-Iwe Granola
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Maitiro Aungaita Kushandira Zviyo Zvine Utano Hwako
Vamwe vanodya vanosarudza kuravira uye kuiswa kwezviyo zvakanatswa, asi kuchenesa kunobvisa michina yakakosha yakadai seB vitamini, fiber, uye iron. Ndicho chikonzero nyanzvi dzekudya zvinokurudzira kuti tirege kudya kwedu kwezvinhu zvakanatswa kana zviyo zvakanatswa uye kuitsinhanisa kunze kwezviyo zvakakwana panzvimbo.
Sources Ye Whole Mbeu
Mienzaniso yezvokudya zvezviyo zvakakwana zvinosanganisira:
- ruvara rune ruvara
- oatmeal
- popcorn
- yose gorosi cereal
- muesli
- zviyo zvegorosi rose
- zviyo zvegorosi
- gorosi rose pasta
- yose gorosi tortillas
- junga romusango
Mimwe mienzaniso yehuwandu husina kufanana yakawanda inosanganisira:
- amaranth
- mbira
- quinoa
- maruva
Mienzaniso yezvokudya zvakanatswa kudzivisa kana kusarudza zvishoma zvishoma zvinosanganisira:
- crackers
- zviyo uye hupfu hwehupfu
- grits
- noodles
- spaghetti
- macaroni
- pitas
- corn cornkes
- white bread
- white rice
Iyi mienzaniso yezviyo inogona kukubatsira kuti uite zvisarudzo zviri nani apo iwe unotenga zvekudya . Iwe unogona kuichengeta kunze uye urichengetedze usingabatsiri kana kuisa bhokiti peji pane smartphone yako. Kuchinja kwakananga kuchingwa chako uye chisarudzo chekudya kunogona kuchinja zvikuru pakudya kwako, sezvo fiber uye mishonga inowedzera nekuwedzera.
Mbeu Noutano uye Utano Makomborero
Mbeu dzose dzakanyanyisa uye dzakanaka kudarika mbeu dzakanatswa. Zvose zvinowedzera mavitamini E, B, uye folic acid kupfuura zvinonatswa mbeu. Uye dzinopa hurairi hunokosha hwakadai se magnesium, zinc, uye iron.
Asi hutano hunobatsira hwezviyo hahuperi ipapo. Vatsvakurudzi vakawana kuwirirana pakati pekudya zviyo zvakakwana uye kumwe kuvandudzwa kwezvokurapa kusanganisira:
- imwe nengozi yakaderedzwa yevamwe kanzira
- kuderedza ropa
- yakaderedza ngozi yechirwere chechirwere cheshuga
- lower cholesterol
- yakagadzirisa utano hwekudya
- imwe ngozi yakaderera yechirwere chemoyo
Dieters inonyanya kubatsirwa nemafuta akazara nokuti zviyo zvekudya zvizere zvakanyanya mu fiber.
Zvose zvakasvibiswa uye zvisingasviki fiber zvinobatsira kudya kwako nenzira dzakasiyana. Asi mhando dzose dzehutachibatsiro dzinobatsira kuti uremerwe nehutema nokuti zvipfeko-zvakakosha zvekudya zvinokubatsira kuti unzwe wakakwana kwenguva yakawanda zuva rese. Kunzwa huzere kunogona kubatsira kudzivirira kudya.
Zvizhinji zvizhinji zvakanatswa zvinowedzera. Apo chikafu chinogadziriswa chinoreva kuti mishonga yaive yakawanikwa muzvokudya yakadzoserwa kuchigadzirwa panguva yekugadzirisa. Semuenzaniso, chingwa chakachena chakagadzirwa chingave chaiva neB vithamini nesimbi zvakadzoserwa zvakare mukati maro panguva yekugadzira.
Fiber, zvisinei, haisati yatsanangurirwa kuhuwandu hwezviyo . Pamusoro pe dieters, izvi zvinogona kuva dambudziko. Kana iwe usingakwanisi kuwana fiber yakakwana mukudya kwako, unogona kuva nenguva yakaoma kukura.
Kuziva Zvose uye Kuvandudza Zviyo
Saka iwe unoziva sei kana zvokudya zvako zviri zviyo zvakakwana kana zviyo zvakagadzirwa? Kuziva zvizere zvezviyo zvekudya, tsvaga mazwi akadai se "zviyo zvose," "gorosi rose," "rye," kana "mafuta ose" sezvokutanga. Iwe unogona kuwana izvozvi zvinoshandiswa muzvokudya zvinoti "chitubu chakanaka chefiber" pamberi pepakiti.
Uye iwe unoti iwe wakanatswa sei kana kugoverwa mbeu? Kana chigadzirwa chezviyo chisingasanganisi zvikamu zvose, zvino zvakanatswa. Asi dzimwe mbeu dzakanatswa dzinowedzera uye dzimwe dzisiri. IA USDA inokurudzira kuti iwe uongorore zvinyorwa zvinongororwa pazvigadzirwa zvakagadziriswa zvegorosi yemiti yezwi "rakagadzirwa." Mbeu dzakanatswa dzisina kuvezwa dzinopa huwandu hushoma hwekudya kune chero zviyo uye dzinowanzove dzakakwirira mune shuga uye makori.
Yakarumbidzwa Kushumira Kwezviyo Nezuva
Nhamba yezvokudya zvezviyo iwe unofanirwa kudya zuva rimwe nerimwe inotsamira pazera rako, zvepabonde uye basa rekuita, maererano neA USDA. Izvi ndizvo zvinorongedzwa nesangano zvekushandisa zviyo zvevarume nevakadzi vakuru vanoramba vachiita basa rakanaka.
- Vakadzi ve19-50 vane makore : matanhatu ounce yakaenzana
- Vakadzi vane makore makumi mashanu nemashanu ekuberekwa : mairi mashanu ounce akaenzana
- Varume vane makore makumi matatu namasere nemakore makumi mapfumbamwe nemashanu ;
- Varume 31-50 wemakore : mairi manomwe ounce zvakaenzana
- Varume vane makore makumi mashanu nemashanu ekuberekwa : mairi matanhatu ounce akaenzana
Chidimbu chechingwa, imwe kapu yekugadzirira-ku-kudya zviyo, kana hafu yekapu yemupunga wakabikwa, kubika pasta, kana zviyo zvakagadzirwa zvinogona kuonekwa seyunce-yakaenzana.
IA USDA inokurudzira kuti inenge hafu yezviyo zvose zvinoshandiswa inofanira kunge yakazara zviyo.
Kuwedzera Zviyo Zvose KuDye Zvokudya Zvako
Zvimwe zviyo zvezviyo zvinogona kuiswa mune chero kudya kana muhomwe. Kana uchinge wawana zororo, zviri nyore kudya zviyo zvakakwana zuva rega rega. Funga chero imwe yenzira idzi dzakajeka dzekuisa zviyo muzvokudya zvako zvezuva nezuva.
- Iva nekushumira imwechete ye oatmeal nekhofi yako mangwanani
- Sarudza chikafu chekudya chamangwanani chakagadzirwa kubva kumunda wose
- Unakidzwe zviyo zvegorosi zvinokonzerwa nechesi zvekurumidza kudya masikati
- Sarudza zviyo zvese zvezviyo panzvimbo yechingwa chena uye sandwich yako masikati
- Iva nevhu rakasviba panzvimbo pemucheka mutsvuku nechingwa
- Iva nemafungidziro akajeka sechinhu chinonaka mumadekwana
> Sources:
> Harvard School of Public Health. Whole grains. Iyo Inyanzvi Ikoko. https://www.hsph.harvard.edu/nutritionsource/whole-grains/
> Jones J, Engleson J. Yese yezviyo: Zvipo nezvinetso. Ongororo yegore negore yezvokudya nesayenzi uye teknolojia. 2010; 1: 19-40. https://www.ncbi.nlm.nih.gov/pubmed/22129328.
> Jonnalagadda SS, Harnack L., uye al Kuisa zvikamu zvose zvezviyo pamwe chete: Utano hwakabatanidzwa nehuwandu hwezviyo-Chidimbu chevanhu veAmerica nokuda kwezvokudya 2010 satellite symposium123. Journal of Nutrition . 2011; 141 (5). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3078018/.
> USDA. SelectMyPlate.Gov. Zviyo: Nutrients uye Health Health Benefits. https://www.choosemyplate.gov/grains-nutrients-health