Imikhombandlela yokudla okunempilo ithi ukhethe konke okusanhlamvu kunezinhlamvu ezihlungiwe, kodwa yini umehluko phakathi kokubili? Njengoba ungase usolise, izitshalo ezigcwele ziqukethe izingxenye zokusanhlamvu zokuqala, njengoba zikhulile ngesitshalo sezinhlamvu. Izinhlamvu ezihlungiwe zicutshungulwa-zihlanjululwe-ukususa ezinye zalezo zingxenye.
Lezo zingxenye zokusanhlamvu zokuqala ziqukethe i-fibre kanye nezinye izakhi, futhi zikulungele, yingakho ochwepheshe bezempilo bakhuthaza abantu ukuthi bahlanganise konke okusanhlamvu ekudleni kwabo.
Kodwa okusanhlamvu konke kanye nofulawa okhiqizwa kubo akukwenzi ukukhanya, izimpahla eziphekiwe, yingakho abakhiqizi bemikhiqizo yokudla bangase bavame ukuwagwema imikhiqizo ethile.
Izingxenye zezinhlamvu zezinhlamvu
Izinhlamvu zifaka ukolweni, ummbila, ilayisi, amabele, ibhali, i-millet, i-rye, nama-oats. Imbewu yesitshalo, okubizwa ngokuthi i-kernel, yilokho okuvunwayo. Iqukethe izingxenye ezintathu:
- Igatsha: Igobolondo elikhuni elihlanganisa yonke i-kernel
- I-Endosperm: Ingxenye yesitshalo ye-okusanhlamvu ngokuqondile ngaphansi kwe-bran
- Germ: Ingxenye yenzalo engakhula ibe yinye isitshalo sezinhlamvu
I-endosperm yiyona ingxenye enkulu kakhulu ye-kernel kanti i-germ iyona encane kakhulu. Zonke izingxenye ze-kernel ziqukethe izakhi. I-germ yiyona kuphela ingxenye equkethe amafutha enempilo. I-bran iqukethe inqwaba ye-fiber kernel.
I-Whole Grain vs. i-Refined Grain
Ufulawa wonke wokusanhlamvu-kusuka kunoma yiluphi uhlamvu lwesinhlamvu, i-gluten-mahhala noma ayi-iqukethe zonke izingxenye ezintathu ze-kernel okusanhlamvu, emhlabathini ndawonye.
Ufulawa okuhlwanyelwe okuhlwanyelwe uqukethe i-endosperm kuphela-inqubo yokuhlanza ufulawa isusa igciwane kanye negaman. Ukuhlanza ufulawa okusanhlamvu kuhlinzeka isikhathi eside sokuphila kanye nokuthungwa kahle. Inqubo yokuhlanza ufulawa isusa igciwane kanye ne-bran. Ukuhlanza ufulawa okusanhlamvu kuhlinzeka isikhathi eside sokuphila kanye nokuthungwa okuhle.
Ufulawa ogcwele okusanhlamvu unezinye izinzuzo zempilo zangempela. Ihlanganisa u-fibrous bran kanye negciwane eligcwele izakhi le-kernel. Kuhlanganisa kakhulu amavithamini, ama-mineral, kanye ne-fibre kakhulu kakhulu kunokwenza ufulawa ocolile.
Eqinisweni, abakhiqizi bangezela amavithamini namaminerali (ikakhulukazi, i-folic acid ne-iron) babuyele e-ufulawa ocoliwe ukolweni ukuze benze ukudla okunempilo. Kodwa-ke, ayikho indlela yokwengeza i-fiber kufulawa olicwengile ngaphandle kokubhubhisa ukuthungwa kwayo okuhle futhi okungenzeka unciphise impilo yayo yeshalofu.
I-Gluten-Free Free Flour Flour: Iningi Elihlanjululwe
Uma unesifo se-celiac noma ukungazweli kwe-gluten okungenayo i-celiac, kudingeka ugweme izinhlamvu ezintathu ze-gluten (ukolweni, ibhali, ne-rye) futhi mhlawumbe ama-oats. Amanye ama-grains ayenzela wena, uma nje engazange aphambane ne-gluten okusanhlamvu .
Nakuba abanye abakhiqizi bemikhiqizo be-gluten basebenzisa okusanhlamvu okuphelele okungenayo i-gluten ukuze benze isinkwa esinempilo, iningi lemikhiqizo engekho gluten emakethe lenziwa ngefulawa elingenalutho le-gluten. Ngenxa yalesi sizathu, abantu abaningi abalandela ukudla okungenalutho kwe-gluten abatholi fiber okwanele, kanti abanye abatholi amavithamini B anele, noma. Kungadingeka ukuthi ukhulise izakhi eziningana uma udla i-gluten.
Kungenzeka ukuthola ufulawa olungenalutho lwe-gluten.
Isibonelo, iKing Arthur Flour yenza ufulawa olungenayo i-gluten eqinisekisiwe. Kodwa izinhlanzi eziningi ze-cup-for-cup gluten-ozozibona zibandakanya okusanhlamvu okuhlanziwe, nelayisi omhlophe libe isithako esivame kakhulu.
Futhi, uma ukhuluma ngezinhlamvu zomhlaba ezingenalutho lwe-gluten, kufanele wazi ukuthi ezinye zezinto esizicabangela ngokuthi "okusanhlamvu" yizinhlobo ezahlukene zezitshalo ngokuphelele. I-Quinoa kanye nokunye okunye okunye okunye okunye okubangelwa yi- buckwheat bawela kulolu chungechunge, futhi bobabili bangenza ama-substitute aphilile.
> Imithombo:
> Konke Mayelana neGrains Group. I-United States Imnyango Yezolimo KhethaMyPlate.gov. https://www.choosemyplate.gov/grains
> Amabele Okuphelele NamaFiber. I-American Heart Association. http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/HealthyDietGoals/Whole-Grains-and-Fiber_UCM_303249_Article.jsp#.WWoWG-mQzx8.