Nthambi ndi chinthu chomwe chimakhala ndi thanzi labwino, chimapangitsa kuti munthu akhale ndi thanzi lathunthu kwakanthawi ndipo sasintha kukhala mafuta. Mitundu yotchuka kwambiri ya chinangwa ndi tirigu, oat, rye ndi chimanga. Rice, linseed, buckwheat ndi balere ndizothandizanso. Nthambi imakhala ndi magawo azinthu zopindulitsa komanso michere yazakudya yomwe imathandizira kugwira ntchito kwathunthu kwa thupi ndikuthandizira kuchepa thupi.
Ndi chiyani
Anthu nthawi zambiri amamva za phindu ndi mankhwala a chinangwa, koma sikuti aliyense amadziwa kuti ndi chiyani. Nthambi imachokera kwa kukonza ufa wathunthu.
Nthambi ndi chipolopolo cholimba (khungu) chambewu kapena njere. Chipolopolo cholimba chimachotsedwa mu njere pokonza (kupera) ndi kuyeretsa, ndipo pafupifupi 100% ya fiber.
Mbewu yambewu imasiyanasiyana pamlingo wopera ndipo imatha kukhala yolimba, momwemonso chinangwa chimakhala cholimba, ndipo chabwino, ndiye kuti zotulukazo zimatchedwa zabwino.
Nthambi siyothandizidwa ndi thupi la munthu, chifukwa chake, sichimapangitsa kunenepa, koma imapangitsa kuti mukhale osangalala. Kudutsa pammero, chimangacho chimakhazikika m'mimba ndikutupa, kenako chimadutsa m'matumbo, nthawi yomweyo kuchotsa mankhwala owola, poizoni ndi poizoni.
Kapangidwe, BZHU ndi zonenepetsa
Kutengera mtundu wa chinangwa, kapangidwe kake ka mankhwala, kalori wazogulitsa ndi kuchuluka kwa kusintha kwa BZHU. Nthambi ndi chinthu chofunikira, iyenera kuphatikizidwa pazakudya za anthu omwe amatsata zakudya zoyenera komanso zoyenera (PP), komanso othamanga chifukwa cha michere yambiri, mavitamini ndi mchere womwe umapangidwa.
Mtengo wa zakudya zamitundu yambiri ya chinangwa pa 100 g:
| Zosiyanasiyana | CHIKWANGWANI cha zakudya, g | Zakudya za calorie, kcal | Mapuloteni, g | Zakudya, g | Mafuta, g |
| Phala | 15,3 | 245,6 | 17,4 | 50,6 | 7,1 |
| Mpunga | 20,9 | 315,8 | 13,3 | 28,6 | 20,7 |
| Nsalu | – | 250,1 | 30,1 | 9,9 | 10,1 |
| Tirigu | 43,5 | 165,5 | 16,1 | 16,7 | 3,8 |
| Rye | 43,5 | 114,3 | 12,3 | 8,6 | 3,4 |
| Chimanga | 79,1 | 223,6 | 8,3 | 6,7 | 0,9 |
15 g ya chinangwa imayikidwa mu supuni, chifukwa chake, kuchuluka kwa kalori ya ndalamayi kumawerengedwa kutengera mtundu wa malonda.
Chiwerengero cha BZHU pa magalamu 100, motsatana:
| Nthambi | BZHU |
| Chimanga | 1/0,1/0,9 |
| Rye | 1/0,3/0,7 |
| Tirigu | 1/0,2/1 |
| Nsalu | 1/0,3/0,4 |
| Mpunga | 1/1,7/2,2 |
| Phala | 1/0,4/2,8 |
Rye, oat, ndi chimanga cha tirigu ndizoyenera kwambiri pazakudya zabwino.
Mankhwala a chinangwa pa 100 g amaperekedwa ngati tebulo:
| Dzina la zinthu | Phala | Mpunga | Tirigu | Rye | Chimanga |
| Selenium | 45.2 mcg | 15.6 mcg | 77.5 mg | – | 16.8 mcg |
| Chitsulo | 5.42 mg | 18.55 mg | 14.1 mg | 10,1 mg | 2.8 mg |
| Mkuwa | 0,4 mg | 0.79 mg | 0.99 mg | 0.8 mg | 0.3 mg |
| Manganese | 5.56 mg | 14.3 mg | 11.4 mg | 6.9 mg | 0.14 mg |
| Potaziyamu | 566.1 mg | 1484 mg | 1256 mg | 1206 mg | 44.1 mg |
| Mankhwala enaake a | 235.1 mg | 782 mg | 447.8 mg | 447.6 mg | 63.5 mg |
| Phosphorus | 734.1 mg | 1676 mg | 951.1 mg | 310.1 mg | 72.1 mg |
| Calcium | 57.8 mg | 56 mg | 151 mg | 229.2 mg | 41.6 mg |
| Sodium | 4.1 mg | 5 mg | 8.1 mg | 61.0 mg | 7.2 mg |
| Thiamine | 1.18 mg | 2.8 mg | 0.76 mg | 0,53 mg | 0.02 mg |
| Choline | 32.1 mg | 32.3 mg | 74.3 mg | – | 18.2 mg |
| Vitamini PP | 0.94 mg | 33.9 mg | 13.6 mg | 2.06 mg | 2.74 mg |
| Vitamini B6 | 0.17 mg | 4.1 mg | 1,3 mg | – | 0.16 mg |
| Vitamini E | 1.01 mg | 4.9 mg | 10.3 mg | 1.6 mg | 0,43 mg |
| Vitamini K | 3.3 μg | 1.8 μg | 1,9 μg | – | 0.32 μg |
Kuphatikiza apo, mtundu uliwonse wazogulitsa umakhala ndi ulusi wambiri, ulusi wazomera, ndi poly- ndi monounsaturated fatty acids.
Ubwino wa chinangwa cha thupi
Mavitamini, fiber, komanso ma micro-and macroelements, omwe ali gawo la chinangwa chonse, amapindulitsa thupi lachikazi ndi lachimuna, lomwe ndi:
- Kugwiritsa ntchito chinangwa mwadongosolo kapena ngati chowonjezera chakudya, mwachitsanzo, mkate, kumateteza monga matenda monga colitis ndi diverticulosis.
- Chogulitsidwacho chimachepetsa "cholesterol" choyipa m'magazi ndikuwonetsetsa kuthamanga kwa magazi.
- Nthambi imagwira ntchito ngati njira yodzitetezera ku atherosclerosis.
- Zopindulitsa za chinangwa mu matenda ashuga zimakhala ndi zotsatira zabwino pakutha kwa wowuma m'magazi ndikutha kutsitsa glycemic index ya mankhwala.
- Mutha kutaya mapaundi owonjezera kuphatikiza chinangwa, monga rye kapena tirigu, muzakudya zanu pochepetsa njala.
- Nthambi imathandizira kagayidwe kake. CHIKWANGWANI chokha sichimayambitsa mafuta ochepa, koma chimakhudza chifukwa cha kunenepa kwambiri, komwe ndi njira yamagetsi.
- Ntchito yamtima idzayenda bwino ngati mutenga zipolopolo zolimba kangapo pa sabata. Madzi owonjezera amachotsedwa mthupi ndikudzikuza kumatsika.
- Chogulitsidwacho chimathandiza pa matenda oopsa, chifukwa chimakhala ndi zinthu za vasodilating.
- Nthambi (mitundu iliyonse: chimanga, fulakesi, mpunga, oat, ndi zina zambiri) zimathandizira m'matumbo, zimathetsa kudzimbidwa ndikuchotsa poizoni ndi poizoni m'matumbo. Pogwiritsira ntchito mwadongosolo, mankhwalawa amayendetsa kayendedwe kabwino kathunthu.
Tikulimbikitsidwa kuti tidye zipolopolo za tirigu munthawi yomwe akuchira atadwala kwambiri kapena kuchitidwa opaleshoni, komanso atatha masewera othamanga kapena mpikisano.
Nthanga yothandiza kwambiri imazunguliridwa, m'malo mogawa granulated, popeza shuga, mchere, kapena zotsekemera zamafuta zimatha kuwonjezeredwa kumapeto. Chogulitsa chapamwamba chimakhala chopanda fungo ndipo sichimveka bwino.
© Rozmarina - stock.adobe.com
Momwe mungatenge chinangwa mukamachepetsa thupi
Simungadye chinangwa mopanda malire, ngakhale muli ndi mndandanda wazinthu zambiri zogulitsa. Ndikoyenera kutenga mankhwala ochepetsera kuchuluka kwa magalamu 20-40 patsiku, koma osatinso.
Zigoba za tirigu zimaloledwa pokhapokha kuphatikiza madzi, apo ayi sipadzakhalanso phindu. Ndikofunika kutenga chinangwa (oat, rye, ndi zina), kutsanulira madzi otentha, kusiya kwa mphindi 20-30. Ndiye kutsanulira madzi owonjezerawo kenako kuwonjezera pa mbale iliyonse.
Zida zamtundu wazakudya, zomwe zimathandizira pakuwonda, zimangogwira ntchito ngati malonda atenga chinyezi ndikuwonjezera voliyumu.
Kudya koyamba kwa chimanga kwa munthu wamkulu kuyenera kuyamba ndi supuni 1 patsiku, ndipo pakatha milungu iwiri yokha, mlingowo ungawonjezeke mpaka supuni 2 patsiku.
Njira yochepetsera thupi imathamanga chifukwa chakuti zipolopolo zolimba za njere zimathandizira magwiridwe antchito amatumbo, zimathandizira kuchotsa madzi ochulukirapo m'thupi ndikufulumizitsa kagayidwe kake. Mukadya chakudya chokhala ndi chinangwa m'mimba, kumva kukhuta kumakhalapobe kwanthawi yayitali - chimanga chimafufuma ndikudzaza voliyumu yam'mimba.
Pali zakudya zosiyanasiyana zomwe zimagwiritsidwa ntchito, koma mwa iliyonse ya izo, chinangwa ndi njira zothandizira, osati gwero lalikulu la mphamvu osati chakudya chokha.
© Olaf Speier - stock.adobe.com
Mavuto a bran ku thanzi ndi zotsutsana
Kupitilira kudya kwa chinangwa tsiku lililonse kumatha kuyambitsa zovuta ndikuwononga thanzi la munthu. Zimatsutsana kugwiritsa ntchito mitundu iliyonse ya chinangwa ngati zingakule matenda otsatirawa:
- gastritis;
- zilonda zam'mimba;
- enteritis.
Kukula kwakudutsa, mutha kubwezera chimanga ku zakudya mu kuchuluka kwa supuni 1. Kuphatikiza apo, ndizoletsedwa kudya mankhwalawa ngati matupi anu sagwirizana ndi chimanga.
Kugwiritsa ntchito molakwika mankhwala kumabweretsa kukulira kwa matenda am'mimba, kudzikweza, kudzimbidwa, hypovitaminosis.
Ndikotheka kuonjezera kudya kwa chinangwa tsiku ndi tsiku pokhapokha pamawu a katswiri wazakudya, ndipo tikulimbikitsidwa kuti tichite izi pang'onopang'ono.
© nolonely - stock.adobe.com
Zotsatira
Bran ndichakudya chabwino chomwe chimakuthandizani kuti muchepetse thupi komanso kuti thupi lanu likhale lokwanira mukakwaniritsa zomwe mukufuna. Kugwiritsa ntchito mankhwala mwadongosolo kudzakhala ndi thanzi labwino, kuthamangitsa kagayidwe kake ndikukhazikika kwa matumbo. Bran ili ndi ulusi wambiri, ulusi wazakudya ndi zomera, mavitamini ndi ma microelements omwe amafunikira kuti thupi lizigwira ntchito bwino.
