Tagara tichiverenga kuti zviyo zvine hutano, saka nei chikafu chichitengeswa nembeu dzakanatswa? Nechikonzero chimwe chete icho chine shuga ultra-chakagadzirwa zvigadzirwa zvinotengeswa, nekuti zvakachipa pane kunetseka nezve hutano hwevatengi. Tichazosiyanisa zviyo kubva kune zvakanatswa uye kudzidza kuziva zviyo zvezviyo izvo zvisiri izvo, sezvo "kunyengera" kunobvumirwa pakunyora.
Indasitiri yezvekudya yemazuva ano inozvibatanidza nemirairo yekushambadzira uye yekushambadza kuverevedza mukunyengera kusiri chaiko, kana mumeso emirau yazvino, zvisinei, kana mutengi azviwana, vanganzwa vachinyengerwa uye kunyengedzwa. Isu tinotaura nezvezvakakwana-zviyo zvigadzirwa uye ndezvekuti hazvisi zvese zvine izwi rekuti "rakazara" riri, kana zvishoma kwete 100%.
Muchinyorwa ichi chese tichanzwisisa kuti sei zvakakosha kudya chikafu chakazara uye nei tichifanira kugara kure nekudya zvakanatswa. Nguva zhinji tinotaura nezvemafuta akacheneswa, ane shuga ekupedzisira-yakagadziriswa zvigadzirwa, cocoa muzana uye mimwe mienzaniso yakafanana, asi kashoma nezvekudya zvakakwana.
Chii chinonzi gorosi?
Icho chiyo chinochengetedza zvikamu zvaro zvose, kureva kuti, haisi tsanga yakagadzirwa. Zvikamu zvitatu zvezviyo ndezvi: bran, endosperm uye germ. Imwe neimwe yenhengo idzi inopa chikafu chakakosha kumuviri wedu.
Semuenzaniso, bran ndiro goko rinovhara zviyo uye riri yakapfuma kwazvo mufiber, kunze kweboka B mavitamini nemaminerari akaita sesimbi, phosphorus, magnesium uye calcium. Iyo endosperm inzvimbo yepakati uye imomo tinowana makabhohaidhiretsi nemapuroteni, nepo muutachiona tinowana mavhitaminzi eboka B, E uye ane hutano mafuta kunze kweakakosha antioxidants.
Ichi ndicho chikonzero 100% zviyo zvezviyo zvinovaka muviri zvakanyanya nokuti inochengeta mitezo yayo. Inogona kunzi yakakosha, kunyangwe kuratidzwa kwechigadzirwa kuri muupfu, pasi, flakes, hupfu, nezvimwe. Chinhu chakakosha ndechekuti mumisanganiswa isa 100% yakakosha.
Chii chinonzi mbeu dzakanatswa?
Izvo zviyo izvo zvikamu zvadzo zvose zvakabviswa uye zvine endosperm chete, iyo iyo makhahydrates uye mapuroteni anowanikwa, saka chigadzirwa chine zviyo zvakanatswa zvine huwandu hwekoriori hunokosha kupfuura gorosi rose.
Rudzi urwu rwezviyo varasa utachiona hunenge hwese uye bran yese mushure mekugadzirisa. Izvi zvakare zvine zvazvakanakira uye ndezvekuti cereal yakapfuma mu starch inowanikwa, yakakwana pakubika uye ine yakatsetseka, asi ine zvakawanda zvimhingamupinyi zvakaita sekusagaya zvakanaka, kuwedzera shuga yeropa, kushomeka kwekudya, kushaya fiber, nezvimwe. .
Kunze kwekuve zviyo zviri nani zve confectionery, vanowana imwe bhonasi, uye ndiko kuti vanochengeta zvirinani kwenguva yakareba, nekudaro huwandu hwakawanda hwemakuki, makeke, chingwa, masiwiti, zviyo zvemangwanani, nezvimwe. Izvo zvinogadzirwa nezviyo zvakanatswa.
Misiyano mikuru
Apo patinotaura pamusoro pezviyo zvakakwana uye zviyo zvakanatswa, mutsauko mukuru ndiko kukosha kwekudya, uye ndiko kuti iyo yakacheneswa ine zvishoma zvekudya uye zviyo zvose zvine huwandu hwakawanda hwefiber, mavitamini, zvicherwa uye mapuroteni.
Nezviyo zvakakwana, kunzwa kwekuguta kwakakura uye kunogara kwenguva refu, nepo zviyo zvisingakwanisi kuguta uye munguva pfupi tichava nenzara. Izvi zvinokonzerwa nehuwandu hwefiber, iyo mune zviyo zvakakwana yakakwirira zvikuru.
Imwe misiyano yakakosha idanho reshuga yeropa. Zvokudya zvakanatswa zvine yakakwirira glycemic level. uye imhaka yekuti makabhohaidhiretsi avo anogadzikiswa nekukurumidza, anogadzira glucose spikes muropa redu. Nepo zviyo zvese zvichinyura zvishoma nezvishoma uye nekuda kweiyo yakakwira fiber yemukati, hapana maspikes muropa glucose.
Rangarira kuti, kazhinji yenguva, zviyo zvakanatswa zviripo mune zvekupedzisira-zvakagadzirwa zvigadzirwa kana kugadzirwa, saka anotove ane zvimwe zvakaderera-mhando zvinhu zvakaita semafuta akacheneswa, mafuta, shuga, zvinowedzera, mavara, nezvimwe.
Nezve mapuroteni emukati, tsanga yakazara inopa pakati pe2 uye 6 magiramu eprotein pa100 gramu yechigadzirwa. Izvi zvinoshandura mune yakakura satiety uye yakaderera glycemic index.
Chimwe chinhu chinoda kuziva ndechekuti zviyo zvakanatswa zvinogadzira imwe kupindwa muropa uye izvi zvinonyanya kukonzerwa nekuti zvine shuga yakawanda uye zvakaderera mufiber, mapuroteni uye akapfuma musitachi.
Maitiro ekuona Fake Yese Chikafu
Pano tinosvika kune imwe nzvimbo inofadza uye ndeyokuti mitemo yemazuva ano inobvumira zvokudya kuti zvione kana kuratidza zvimwe zvinhu, kunyange kana zvisingateereri zvizere. Mune mamwe mazwi, iwe unogona kuisa mamwe makuki kana chingwa chakachekwa mupaketi yayo iyo yakazara zviyo, kunyangwe kana tichiverenga zvinongedzo tinoona kuti ine 5% yakazara tsanga.
Zvakare, senguva zhinji, tsanga dzakakuyiwa uye dzakashandurwa kuita hupfu, saka dzinotaridzika sezviyo zvakanatswa kupfuura tsanga dzese.
Kuti tive nechokwadi chokuti tiri kudya zviyo, angava makeke, makeke, zviyo zvemangwanani, zvingwa, pasta nezvimwe, tinofanira kuverenga mabhii acho tonyatsoongorora zvinenge zvabikwa. Kana iyo isingatauri kuti 100% yezviyo zvinoshandiswa zviyo zvakakwana, saka haisi 100% yose yezviyo chigadzirwa, pasinei nokuti inotaura zvakadini pakurongedza.
Iko hakuna mutemo muSpain unogadzirisa izvi nemazvo, chero bedzi 5% yezviyo zvese zvichishandiswa, iyo brand inogona kutosimbisa kuti chigadzirwa chayo chakakosha, apo chaizvoizvo inonatswa uye iri kutsausa mutengi.
Kana kana tichiverenga chinyorwa chatinoona kuti pane zvishoma kudarika 90% zviyo zvakakwana, zvakanakisisa kusarudza chimwe chigadzirwa. Usavimbe neayo ane faibha yakawanda kana ayo anosimbisa zviyo kana mavhitamini nemaminerari pakurongedzerwa kwavo. Chinokosha kuverenga chinyorwa.
Muchokwadi, kune hunyengeri uye ndiko kuti, sezvatinoziva vazhinji vedu, cereal bran irima yero, yakasvibira ruvara. Indasitiri yemazuva ano inoishandisa kudhaya chikafu chebrown uye inoita kuti titende kuti ichokwadi chingwa chakazara chegorosi, kunyangwe chakanatswa uye chine hushoma hwe5% yegorosi.