Sainzi Yezvekudya Uye Mabhenefiti Ezviyo
Sainzi yezvekudya ibazi resainzi rinoongorora kuti chikafu chinokanganisa sei muviri: kubva pakugaya chikafu nekuchipinza muropa kusvika pakuchinja kwemuviri, kusvika pakukanganisa kwacho pahutano nenjodzi yezvirwere. Pasinei nekusiyana-siyana kwezvikafu zvemazuva ano, zviyo zvichiri boka rezvekudya rakakosha, zvichipa simba, faibha, mavhitamini, zvicherwa, uye zvinhu zvakasiyana-siyana zvinoshanda mumuviri. Chinyorwa chino chinokurukura muchidimbu zvesainzi yezvekudya uye chinoongorora mabhenefiti ehutano hwezviyo, kusanganisira masarudzo nekugadzirira kuti zvive nehutano hwakanaka.
Kutarisa zvishoma nezvesainzi yezvekudya: chii chinoda muviri?
Mukudya kunovaka muviri, zvinovaka muviri zvinokamurwa kuita macronutrients nema micronutrients. Macronutrients dzinosanganisira makabhohaidhiretsi, mapuroteni, nemafuta—zvinhu zvitatu zvikuru zvinopa simba uye chimiro chemuviri.
– Makabhohaidhiretsi ndiwo manyuko makuru esimba. Muviri unoashandura kuita glucose kuti ive simba rekushanda uye mashandiro enhengo, kusanganisira uropi.
- Mapuroteni anoita basa guru mukuvaka nekugadzirisa nyama, kugadzira ma enzyme nemahormone, uye kutsigira masoja emuviri.
– Mafuta anopa simba rakasimba, anobatsira kunyudzwa kwemavhitamini anonyungudika mumafuta (A, D, E, K), uye anoumba masero.
Zvichakadaro, zvinovaka muviri zvinosanganisira mavhitamini nemaminerari, anodiwa muhuwandu hushoma asi akakosha pakugadzirwa kwemuviri, kuumbwa kwemapfupa, kugadzirwa kwemasero eropa, uye kudzivirirwa kweantioxidant. Uyezve, kune zvinhu zvisingakoshi asi zvinobatsira zvakaita sefayibha yekudya uye phytochemicals (makemikari emiti anoshanda) zvinoita basa guru mukudzivirira zvirwere.
Kubva pamaonero emazuva ano ezvekudya zvinovaka muviri, kunaka kwechikafu kunowanzo kukosha kupfuura kungova nemacalorie chete. Apa ndipo panowanikwa tsanga dzakakwana, kunyanya kana dzikadyiwa dziri muchimiro chadzo chose kana kuti dzisina kugadzirwa zvakanyanya.
Chii chinonzi zviyo uye nei zvichikosha?
Zviyo imbeu dzezvirimwa zvezviyo zvakaita semupunga, gorosi, chibage, oats, bhari, mhunga, uye mapfunde. Mukubika, zviyo zvinowanzo sanganisira "zviyo zvepseudo" zvakaita sequinoa nebuckwheat, izvo zvakafanana nezvinomera zvezviyo.
Muchimiro, tsanga dzose dzine zvikamu zvitatu:
1. Matavi eganda (ganda rekunze): akapfuma mufayibha, vhitamini B, zvicherwa, uye ma antioxidants.
2. Utachiona (chipenyu): hune mafuta ane hutano, vhitamini E, vhitamini B, uye zvinhu zvakasiyana-siyana zvinoshanda mumuviri.
3. Endosperm (chikamu chepakati): kunyanya starch (carbohydrate), protein shoma.
Kana tsanga dzichigadzirwa kuita hupfu huchena kana mupunga muchena, bran nembeu zvinowanzobviswa. Nekuda kweizvozvo, faibha nemamwe mavitamini nemaminerari zvinodzikira. Nokudaro, sainzi yezvekudya inokurudzira zvikamu zvakakura zvetsanga dzakakwana pane tsanga dzakacheneswa.
Mabhenefiti ehutano ezviyo
1) Simba rakagadzikana
Tsanga dzakazara dzine makabhohaidhiretsi akaomarara anogayiwa zvishoma nezvishoma kupfuura shuga. Kusanganiswa kwestarch, fiber, uye mapuroteni mashoma kunobatsira kuchengetedza simba rakasimba uye kukuita kuti unzwe wakaguta kwenguva yakareba. Izvi zvinobatsira pakubudirira kwezuva nezuva, kudzora nzara, uye kudzivirira marwadzo ekushaya nzara mushure mekudya.
2) Yakawanda mufayibha yekugaya chikafu zvine hutano
Fiber chinhu chakakosha pazviyo zvisina kuzara. Fiber inobatsira:
- kubatsira kubvisa tsvina mumuviri,
- kudzivirira kuvimbiwa,
- inotsigira hutano hwema microbiota emudumbu.
Mamwe mafiber anogadzirwawo se prebiotics, zvichipa chikafu chebhakitiriya rakanaka riri muura hwako. Utachiona hune hutano hwakabatana nekudzivirira muviri kwakasimba, kudzikira kwekuzvimba, uye metabolism yakaringana.
3) Inobatsira kudzora shuga muropa
Tsanga dzese dzinowanzova neglycemic index yakaderera pane tsanga dzakacheneswa. Fiber inoderedza kunwa kweglucose, zvichiita kuti shuga yeropa iwedzere zvakanyanya mushure mekudya. Izvi zvakakosha pakudzivirira insulin kuramba uye kubatsira kudzora chirwere cheshuga (nekugadzirisa saizi yezvikamu uye musanganiswa wekudya).
4) Inotsigira hutano hwemwoyo
Fiber inonyungudika (yakadai se beta-glucans mu oats nebhari) inogona kubatsira kuderedza cholesterol yeLDL nekubatanidza bile acids mudumbu. Pamusoro pezvo, tsanga dzese dzine zvicherwa zvakaita se magnesium ne potassium, izvo zvinoita basa guru mukudzora BP, pamwe nema antioxidants anobatsira kuderedza oxidative stress.
Maitiro ekudya anowanzo sanganisira zviyo zvakakwana anowanzo batanidzwa nenjodzi shoma yezvirwere zvemwoyo, kunyanya kana pachitsiviwa makabhohaidhiretsi akacheneswa uye chikafu chakagadziriswa zvakanyanya.
5) Inobatsira pakugadzirisa uremu
Tsanga dzakazara dzinokubatsira kuti unzwe wakaguta kwenguva yakareba nekuda kwefayibha yadzo uye chimiro chadzo. Kunzwa uku kwekuguta kunogona kuderedza mukana wekudya zvakawandisa. Uyezve, chikafu chine fayibha yakawanda chinowanzova nesimba shoma pane chikafu chakagadziriswa zvakanyanya, chine shuga yakawanda/mafuta.
Zvisinei, zvakakosha kuyeuka kuti: "hutano" hazvirevi kuti hauna macalorie nguva dzose. Hukuru hwechikamu huchiri kukosha. Kudya huwandu hwakakwana hwezviyo zvakakwana, pamwe chete nemapuroteni nemiriwo, kazhinji ndiko kunonyanya kushanda.
6) Yakapfuma muvhitamini nemaminerari akakosha
Mbeu dzose dzinopa mavhitamini nemaminerari akasiyana-siyana, akadai se:
– Vhitamini B (B1, B3, B6, folate): inokosha pakushanda kwesimba remuviri uye mashandiro etsinga.
– Iron: inobatsira kuumbwa kwehemoglobin.
– Magnesium: inobatanidzwa mumazana ema enzyme reactions, kusanganisira mashandiro emhasuru netsinga.
– Zinc: inotsigira dziviriro yemuviri uye kupora kwemaronda.
– Selenium (kunyanya mune mamwe marudzi egorosi): chinhu chakakosha chinodzivirira kukwegura.
7) Ine zvinhu zvinodzivirira zvipenyu
Pamusoro pezvinovaka muviri zvepakutanga, zviyo zvese zvine polyphenols, phytosterols, nezvimwe zvinorwisa ma antioxidants zvinogona kuderedza kuzvimba nekudzivirira masero kubva mukukuvadzwa kwe oxidative. Izvi zvinowanzova zvakanyanya kana zviyo zvikadyiwa zvese, pane kugadziriswa.
Mienzaniso yezviyo uye zvakanakira
– Oats: inozivikanwa ne beta-glucans dzayo pahutano hwemwoyo neshuga yeropa.
– Mupunga mutsvuku/mutema: une faibha yakawanda uye ma antioxidants kupfuura mupunga muchena; mupunga mutema wakapfuma mu anthocyanins.
– Gorosi rose: chitubu chefayibha nevhitamini B; zvakanaka pachingwa chegorosi rose nepasta.
– Chibage chose: chine fiber nema carotenoids (lutein-zeaxanthin) izvo zvakanaka pahutano hwemaziso.
– Mazambiringa nemhunga: dzimwe nzira dzechisikigo dzisina gluten, dzakakodzera vamwe vanhu vane kusawirirana negluten.
– Quinoa: kunyangwe iri cereal yenhema, huwandu hweprotein hwayo hwakakwana kupfuura zviyo zvakawanda.
Mazano ekusarudza nekugadzirisa zviyo kuti zvikubatsire zvakanyanya
1. Isa "yakazara" pakutanga: sarudza zita rekuti "yakazara/100% gorosi rose/mupunga mutsvuku" wobva watarisa kuti yakagadzirwa sei.
2. Chenjererai zvinhu zvinoita sezvine hutano: chingwa chebrown hachisi chegorosi rakazara; chinogona kungova caramel coloring.
3. Sanganisa neprotein nemafuta ane hutano: semuenzaniso oatmeal neyogati nenzungu, kana mupunga webrown nehove nemiriwo.
4. Chenjerera kudya kwako: kunyangwe zvichibatsira, kudya zvakawanda kunogona kuwedzera macalorie ako ese.
5. Nyika/bika zvakanaka: zvimwe zviyo (semuenzaniso bhari, mhunga) zvinonyorova kana zvakanyikwa; quinoa inofanira kusukwa kuderedza kuvava kwemasaponins.
6. Wedzera faibha zvishoma nezvishoma: kana usati wajaira, wedzera chikamu chacho zvishoma nezvishoma uye inwa mvura yakakwana kuti ugare zvakanaka.
Penutup
Sainzi yezvekudya inodzidzisa kuti hutano hahuna kutsanangurwa nechikafu chimwe chete "chemashiripiti", asi kuti nekudya kwakaringana, kwakaringana, uye kwemhando yepamusoro. Zviyo—kunyanya muchimiro chazvo chose—zvinopa mupiro wakakosha kuburikidza nefayibha, mavhitamini nemaminerari, simba rakasimba, uye zvinhu zvinobatsira muviri zvinotsigira kugaya, hutano hwemwoyo, uye metabolism. Nekusarudza zviyo zvakakwana, kuzvigadzira nemazvo, uye kuzvisanganisa nemidziyo yekudya ine hutano nemiriwo, tinogona kuwedzera mabhenefiti azvo muhupenyu hwedu hwezuva nezuva.
Kana muchida, ndinogona kugadzirisa chinyorwa ichi kuti chienderane nevanhu vakanangana nacho (vadzidzi, vakadzi vane pamuviri, vane chirwere cheshuga, kana kuti vemablog anozivikanwa) uye kuwedzera bhuku remabhuku kana mareferensi esainzi.
