Nhungamiro yehutano inoti kusarudza zviyo zvakakwana pane kunatswa mbeu, asi chii chiri musiyano pakati pezviviri? Sezvo iwe ungafungidzira, zviyo zvose zvine zviyo zvepakutanga zvekare, zvichikura nemuti wezviyo. Mbeu dzakanatswa dzinoshandiswa-dzakanatswa-kubvisa zvimwe zvezvikamu izvozvo.
Izvo zvikamu zvezviyo zvepakutanga zvine fiber pamwe nemamwe michina, uye dzakakunakira, ndicho chikonzero nyanzvi dzehutano dzinokurudzira vanhu kuti vaise zvizere zvezviyo muzvokudya zvavo.
Asi zviyo zvakakwana uye upfu hwakakonzerwa kubva kwavari hazviiti kuti zvive nyore, zvinhu zvinokonzerwa nemafuta, ndicho chikonzero chigadzirwa chezvokudya zvinowanzoita kuti zvidzivirire kune zvimwe zvigadzirwa.
Zvikamu zveBrain Kernels
Zviyo zvinosanganisira gorosi, gorosi, mupunga, mazamu, bhari, mapira, rye, uye oats. Mbeu yezviyo zvezviyo, iyo inonziwo kernel, ndiyo inokohwa. Iine zvikamu zvitatu:
- Bhuni: Ikobhu yakagadzika yakafukidza kernel yose
- Endosperm: Chikamu chechikafu chezviyo zvakananga pasi pebazi
- Germ: Chikamu chembeu inogona kukura kuva imwe mbeu yezviyo
I-endosperm ndiyo chikamu chakakura chekernel uye chirwere chacho chiduku. Zvikamu zvose zve kernel zvine mishonga. Iyo germ ndiyo imwe chete inayo ine mafuta ane utano. Iyo branhine inenge yakawanda ye fiber kernel.
Whole Grain vs. Refined Mbeu
Mbeu yose yezviyo-kubva pamhando ipi zvayo yezviyo, gluten-isina kana kwete-ine zvikamu zvitatu zvezviyo kernel, pasi pamwechete.
Furawa yezviyo yakanatswa ine chete endosperm-nzira yekuchenesa upfu inobvisa germ uye bran. Kuchenesa furawa yezviyo kunopa nguva refu yehupenyu uye kugadzirwa kwakanakisa.kuita kwekunatsa furasi kunobvisa germ uye bran. Kuchenesa furawa yezviyo kunopa nguva yakareba yehupenyu uye kugadzirwa kwakanaka.
Ihwohwo upfu hwose hwezviyo hune hutano hwechokwadi hunobatsira. Iyo inosanganisira bran fiber uye germ inogutisa-nenyuchi ye kernel. Inosanganisirawo zvakanyanya kuwedzera mavitamini, zvicherwa, uye fiber kupfuura zvinonatswa.
Ichokwadi, vanogadzira zvinowedzera mavitamini nemaminera (kunyanya, folic acid nesimbi) kudzokera muupfu hwegorosi hwakanatswa kuti uite zvokudya zvine utano. Zvisinei, hapana nzira yekuwedzera fiber kuti uite hwakasanganiswa uye usasvibisa maitiro ayo akanaka uye zvichida kuderedza mararamiro ayo.
Gluten-Pasina Mbeu Yakakura: Yakanyanya Kucheneswa
Kana uine chirwere chechiliac kana kuti kwete-celiac gluten senitivity, unofanirwa kudzivisa matatu ejuten (gorosi, bhari, uye rye) uye zvichida oats. Mamwe mazai akanaka kwauri, chero bedzi asina kumboputika-yakasvibiswa nemaruva a gluten .
Kunyange zvazvo vamwe vanokonzera michero yeguten vari kushandisa zvizere zvisina mbiriso ye-gluten kuti vaite chingwa chinopa utano, huwandu hwakawanda hwezvinhu zvinokonzerwa ne gluten pamusika hunoitwa nehupfu hwakatsetseka husina mbiriso. Nokuda kwechikonzero ichi, vanhu vazhinji vanotevera kudya kwe-gluten havawani kuwana fibhi yakakwana, uye vamwe havawani zvakakwana mavitamini B, kana. Iwe unogona kuwedzera kukurudzira michina yakawanda kana uri kudya gluten-isina.
Zvinokwanisika kuwana huwandu hwakakwana hwehutu hweguteni.
Semuenzaniso, King Arthur Flour inogadzira firiji yakasimbiswa yakasarudzwa. Asi mukombe wese-we-cup-gluten-isina mahwindo iwe uchaona unosanganisira mbeu dzakanatswa, nemucheka mutsvuku ndiyo ndiyo inowanzogadzirwa.
Uyewo, paunenge uchitaura pamusoro pezviyo zvisina maturo, haufaniri kuziva kuti zvimwe zvatinofunga nezve "zviyo" zvakasiyana chaizvo nemiti yemiti zvachose. Quinoa uye buckwheat inowira munharaunda iyi, uye zvose zviri zviviri zvinogona kugadzira zviyo zvakakwana zviyo.
> Sources:
> Zvose Pamusoro peGrains Group. United States Dhipatimendi Rekurima SelectMyPlate.gov. https://www.choosemyplate.gov/grains
> Whole Grains uye Fiber. American Heart Association. http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/HealthyDietGoals/Whole-Grains-and-Fiber_UCM_303249_Article.jsp#.WWoWG-mQzx8.