Tag nrho cov nplej: zoo thiab qhov tsis zoo

Healthy thiab tej khoom noj khoom haus tau ua niaj hnub no ib tug ntawm cov tseem ceeb tshaj plaws cwj pwm ntawm ib tug muaj kev vam meej tus neeg, vim hais tias nws yog xws li khoom noj khoom haus tso cai rau nws mus tiv nrog lub txhawj xeeb ntawm lub neej niaj hnub thiab ecological ib puag ncig teeb meem. Sawv daws xav zoo zoo thiab yau, ua paub paub tab ntim thiab li tsawg tau pom ib tug kws kho mob. Ib tug ntawm cov ntsiab lus ntawm ib tug noj qab nyob zoo thiab noj menus pom tau hais tias tag nrho grain khoom noj. Muaj coob tus neeg tsis paub yuav ua li cas lawv txawv los ntawm lwm yam kev lis Cheebtsam ntawm cov khoom noj thiab seb lawv yuav pab tau, raws li lawv hais.

Yuav ua li cas yog no

Lub ntsiab hauj lwm rau qhov nruab nrab neeg - los mus txiav txim li cas nta qab cov nqi ntawm "tag nrho" nyob rau hauv relation mus cereal khoom. Lavxias teb sab kev ua lag luam feem ntau yog lub npe ntawm "whole grains" yog txwv mus rau lo lus "crushed", tab sis nws yog fundamentally tsis ncaj ncees lawm.

Lub sij hawm tag nrho cov nplej (whole grain) los ntawm lub tebchaws United States, qhov chaw uas nws twb qhia feem ntau rau cov zaub mov kev lag luam thiab cov tub ceev xwm lub luag hauj lwm rau saib xyuas qhov zoo thiab kev ruaj ntseg noj neeg cov zaub mov, tsis yog rau hauv nruab nrab buyer. Qhov no coj mus rau lub fact tias zoo tib yam tau txais kev pab tsis tshua to taub dab tsi no ntawm cov khoom thiab yuav ua li cas los xaiv lawv nyob rau tom lub khw.

Hom ntawm whole grains

Tag nrho cov nplej thiab grain - nws yog lawm thiab crushed thiab hloov mus rau hauv plaub ya ri ntawm cereals thiab nplej uas muaj tag nrho cov yooj yim txheej ntuj Cheebtsam: embryos nplawv endosperm, bran, thiab tus nqi ntawm cov Cheebtsam yuav tsum phim cov feem pua piv nyob rau hauv tej yam ntuj tso grain . Tag nrho cov nplej yuav tsis tau tsuas yog crushed thiab flattened rau hauv plaub ya ri, tab sis kuj nyob rau hauv daim ntawv ntawm cov as hmoov. Nws tso cai txawm lawv ua noj ua, raws li nws tsis cuam tshuam rau tus nqi noj haus ntawm cov khoom.

Wholegrains, tsis muaj tsis ntseeg, tsis muaj kev huam yuaj hais tias yuav heev, heev pab tau cov nutritionists. Tab sis lawv siv tau zoo thiab disadvantages. Ua ntej qhia lawv mus rau hauv cov khoom noj nyob rau hauv ib tug tsis tu ncua, nws yog tsim nyog los soj ntsuam ob pab thiab ib co uas muaj feem yuav. Xav txog qhov zoo zoo ntawm tag nrho grain khoom noj.

goodies

Niaj hnub no, yuav luag txhua leej txhua tus paub, yog dab tsi yooj yim los yog ceev carbohydrates txawv los ntawm lub complex, thiab yog vim li cas rau tom kawg yog ntau npaum li cas preferable. Tag nrho cov nplej yog ib qhov chaw "zoo" complex carbohydrates, uas lub cev siv lwm tshaj yooj yooj yim, yuav tau ib tug zog tsis muaj kev pheej hmoo ntawm nce cov ntshav qab zib ntau ntau thiab tsis muab tej tshaj mus rau hauv cov roj.

Raws li ib feem ntawm tag nrho cov nplej ib tug ntau pab fiber uas txhawb digestive mob tshuaj, relieves cem quav, detoxifying, ib txhij xa ib tug kev xav ntawm satiety thaum noj pluas me.

Tsis tas li ntawd, tag nrho cov nplej muaj ib tug txaus tus nqi ntawm cov vitamins B, nws tseem ceeb heev rau ib tug ntau yam ntawm metabolic dab. Vitamins no pab pawg neeg normalize zog ntawm poob siab system yog muab kev koom tes nyob rau hauv tus nqi ntawm lwm thiab rov ntaub so ntswg. Tej khoom muaj hlau thiab tsim nyog los tswj cov theem ntawm hemoglobin nyob rau hauv cov ntshav lub luag hauj lwm rau cov kev hloov ntawm oxygen mus rau tag nrho cov tshuab, nruab nrog cev thiab cov nqaij. Cov tsis tu ncua thiab txaus kom tsawg ntawm cov hlau los ntawm khoom noj khoom haus txhawb rau kev tiv thaiv ntawm anemia.

Muaj yog ib feem thiab yog ib tug natural antioxidant - vitamin E, uas tiv thaiv lub cev los ntawm dawb radicals uas yuav ua rau txoj kev loj hlob ntawm cancer txawm. Qhov no vitamin pab cov qauv thiab cov tsos ntawm cov qog ua kua week, daim tawv nqaij thiab cov plaub hau.

Benefit ntawm calcium, raws li muaj nyob rau hauv tag nrho cov nplej thiab by-khoom, nws yog ib qhov nyuaj rau overestimate: noj qab nyob zoo thiab txaus nyiam cov hniav, tes thiab plaub hau, muaj zog kom cov pob txha, txha tiv thaiv muaj peev xwm tsuas yog muab txaus kom tsawg ntawm cov calcium nyob rau hauv lub cev. Thiab lub xub ntiag ntawm zinc, ib tug haib anti-inflammatory kev tivthaiv yog heev pab tau rau cov txiv neej. Poov tshuaj ntxiv zog rau cov kev mob plawv, kuj muaj ib tug ib feem ntawm tag nrho cov whole grains.

Cereals, hmoov, tag nrho-grain cereals, nyob rau hauv tas li ntawd mus rau ib tug daim ntawv teev cov pab hais nyob rau hauv muaj pes tsawg leeg, thiab muab ib tug zoo lawm - lawv siv ib tug zoo feem nyob rau hauv daim duab, uas muaj kev sib raug zoo los yog txo phaus.

Tab sis whole grains muaj nws drawbacks, lub ignorance ntawm uas yuav mam li nco dheev ua si ib lim hiam dag nrog ib co pawg ntawm cov neeg.

cons

Lub ntsiab disadvantage yog tias tag nrho cov nplej yog hwj chim allergens. Nyob rau hauv lub luag hauj lwm ntawm allergen ua feem ntau pab protein, uas nyob ntawm no heev npaum li cas, tab sis rau ib txhia nws yog ib tug tseem ceeb drawback, txij li thaum provokes tsis haum. Piv txwv li, cov neeg mob uas celiac kab mob no yuav tsis noj nplej protein, tab sis lwm yam kev ua xua yog feem ntau tsis tau tiv nrog lub zog koob tshuaj zaub protein. Nyob rau hauv tas li ntawd, ib tug loj heev kev tsis haum cov tshuaj tiv thaiv yuav tshwm sim nyob rau hauv lub paj ntoos, tab sis nws yuav nyob rau hauv lub residual koob tshuaj tam sim no nyob rau hauv tag nrho cov nplej.

Tag nrho cov nplej muaj ib tug complex qauv thiab yuav mus rau hauv lub thiaj li hu ua "ntev" carbohydrates, uas, nrog rau qhov kom zoo dua, thiab muaj ib sab nyhuv - ib tug hnyav noj mov digestive system. Cov menyuam yaus, cov neeg laus thiab cov neeg uas muaj tej yam plab hnyuv kab mob txhob siv cov khoom.

Nyob rau hauv tus txheej txheem ntawm tshav kub kev kho mob rau ntawm qhov chaw ntawm tag nrho cov nplej yuav nyob twj ywm ib feem ntawm cov kab mob thiab cov kab mob. Yog hais tias qhov no tus kws lij choj chaw tsim tshuaj paus, xws li ib tug kev hem thawj yog txo mus rau luag xoom, txawm li cas los thaum xaiv ib tug yuav tsum tau coj mus rau hauv tus account qhov no nuance. Whereas nyob rau hauv lub kho taum ntawm qhov teeb meem tshuaj yog muab tshem tawm mechanically, ib co whole grains tej zaum yuav muaj tshuaj tua kab thiab lwm yam teeb meem tshuaj. Nyob rau hauv cov ntaub ntawv no, lub chaw tsim tshuaj paus lub koob npe nrov yog tseem ceeb heev. Nws yog zoo dua mus xaiv kom zoo thiab ua raws li nws cov kev cai ntawm txhua txhua hnub noj.

Ua tib zoo, gluten-dawb!

Zoo nkauj sai sai nyob ib ncig ntawm lub ntiaj teb no ib tug zuj zus tooj ntawm cov neeg mob nrog celiac kab mob - intolerance rau gluten (nplej protein). Nyob rau hauv cov ntaub ntawv no, celiac kab mob no yog tsis yog los ua ib tug kev tsis haum cov tshuaj tiv thaiv rau gluten. Nyob rau hauv qhov kev txiav txim ntawm no protein villus Atrophy nyob rau hauv cov hnyuv yog nrog los ntawm mob loj. Tsuas yog nyob rau hauv lub tebchaws United States mob celiac kab mob yuav luag 1% ntawm cov pejxeem. Tab sis lub loj tus naj npawb ntawm cov neeg mob nrog tus kab mob no tau lawm tias. Nyob rau hauv cov ntaub ntawv no nws tsis yog kho nrog tshuaj, thiab lwm yam

Tib txoj kev mus nyob ib lub tag nrho lub neej nrog celiac kab mob - ua raws li lub neej gluten-dawb noj. Tej cov neeg mob yuav tsuas noj gluten-dawb nplej, vim lawv yog cov tsuas txaus ntshai wholegrains.

Cov khoom siv daim ntawv teev cov whole grains

Tus thawj tshaj plaws kom koj nco ntsoov - qhov no noj mov. Tag nrho cov siav Cheebtsam ntawm lub grain, xws li cov kab mob, Floury ntsiav thiab bran yog tam sim no nyob rau hauv tag nrho cov hmoov nplej, uas yog ntau npaum li cas pab tau tshaj li ib txwm ua kom zoo zoo hwm vim hais tias tag nrho cov as-ham nws muaj ib qho kev pom ratio. Thiab twb los ntawm no hmoov yuav ci khob cij los sis qab zib pastries.

Nyob rau hauv tas li ntawd mus hmoov txhuv, cov nram qab no whole grains:

• wholegrain mov (xim av, xim av thiab cov tsiaj qus);
• oats (xws li nyob rau hauv daim ntawv ntawm cov plaub ya ri);
• pob kws;
• nplej (e.g., nws hom xws li bulgur thiab triticale);
• barley;
• buckwheat;
• sorghum;
• quinoa vaj.

Tsis tau hais tias siv rau tag nrho cov nplej? Nplej zom, lub khob cij los sis buns, khob cij thiab biscuits, noj tshais cereals.

Yuav ua li cas los xaiv tus txoj cai khoom

Yuav kom zoo ntsuam xyuas qhov zoo ntawm tag nrho-grain khoom, ua ntej purchase yog tsim nyog los kawm lawv cov muaj pes tsawg leeg.

Nws yuav tsum muaj whole grains uas tej zaum yuav nyob rau hauv daim ntawv ntawm cov hmoov nplej, uas yog tag nrho muaj feem xyuam rau cov whole grains. Unrefined cereals thiab plaub ya ri ntawm lawv (piv txwv li, oat) kuj thov tau mus rau tag nrho grain. Nws yuav tsum paub hais tias cov pab tau ntau thiab high-zoo cov khoom uas cov neeg nyob rau hauv uas muaj whole grains raws li ib feem qhia nyob rau hauv thawj qhov chaw, uas qhia tau hais tias cov ntsiab lus ntawm nqi tivthaiv nyob rau hauv qhov loj tshaj plaws feem pua. Yog hais tias tag nrho cov nplej nyob hauv lub thib ob thiab tshwj xeeb tshaj yog lub thib peb txoj hauj lwm, ces cov khoom no tsis yog tiag tiag pab tau.

Qhov thib ob qho tseem ceeb point yog tias qhov chaw ntawm ntau lawm yog qhia nyob ntawm daim ntawv. Organic zaub mov yuav zus thiab ua xwb nyob rau hauv dej siab tej yam kev mob rau lub zos los yog cheeb tsam, nyob rau hauv conformity ntawm ntau lawm.

Tseem ceeb thiab cov tsos ntawm cov khoom manufactured los ntawm cov nqaij nyoos nplej. Piv txwv li, xim av nyob rau hauv cov nplej - ib tug kos npe rau hais tias lub plhaub yog tsis muab tshem tawm. Tag nrho cov nplej tsis zoo li ib tug lush, dawb, thiab yuav muaj ib tug grey zas. Ntawm qhov kov nws yuav tsis tau ib tug mos mos thiab tuab, txawm hnyav.

Tag nrho cov khoom, tshwj xeeb tshaj yog rau ib tug noj qab nyob zoo noj cov zaub mov, nws yog zoo dua mus yuav nyob rau hauv lub audited khw muag khoom noj, xws li ntawm cov Internet.

Yuav ua li cas mus ua noj

Yuav ua li cas mus ua noj whole grains kom tau lub feem ntau cov kev pab? Nyob rau hauv hauv paus ntsiab lus, cov cuab yeej ntawm kev npaj yog txawv los ntawm lub niaj zaus. Ntawm hmoov txhuv kom ua tau ncuav yuav ua tau lawv tus kheej, tab sis nyob rau hauv qhov siv thiab ua ib tug loaf nws muaj nws tus kheej cov yam ntxwv: lub khob noom cookie yuav tsis sawv thiab tej zaum yuav tshwm sim ntub.

Cereals yuav tau sau nrog kub dej thaum hmo ntuj, koj muaj peev xwm cia li noj porridge los yog ib tug garnish, tab sis lawv yuav txawv los ntawm cov pa rougher kev ntxhib los mos.

Txawm li cas los, vim rau qhov zoo saj thiab lub undoubted kev pab cuam ntawm kev noj whole grains txaus siab rau cov neeg feem coob.