13 Mkpụrụ Ahụ Ike Dị Mma & Ihe Mere I Kwesịrị Isi Rie Ha

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A na-elegharakarị carbohydrates na nri ma ọ bụ n'ezie isi iyi nke mmanụ maka ahụ gị. Agbanyeghị, carbohydrates a nụchara anụcha dị na achịcha ọcha, kuki, swiiti, na mkpụrụ osisi nwere shuga dị njọ maka ahụike gị. Iri ọtụtụ nri ndị a abụghị naanị ihe ọjọọ maka ibu gị kamakwa ọ nwere ike ibute ihe egwu nke ọrịa obi na ọrịa shuga. Gbanwe na mkpụrụ osisi zuru oke dị mma bụ nhọrọ dị mma n'ihi na ọ ga-egbochi ọnọdụ ahụike ndị a na-eme na mbụ ^[1] .

Gịnị Bụ Mkpụrụ Osisi Dum?

A na-akpọ ọka zuru oke ma ọ bụrụ na ọ nwere akụkụ atọ nke mkpụrụ - bran, germ na endosperm. E kewara ọka niile ụzọ abụọ - ọka na pseudocereals. Mkpụrụ ọka mejupụtara ahịhịa ọka dịka ọka wit, ọka oat, ọka, osikapa, sorghum, ọka bali, millet na rye. Pseudocereal gụnyere ahịhịa na-abụghị ahịhịa dịka amaranth, quinoa na buckwheat.

Pasent 100 dị iche iche bụ ihe dị mkpa nke nri kwesịrị ekwesị n'ihi na ha na-edozi ahụ nke ọma, n'adịghị ka ọka ndị a nụchara anụcha na-ewepụ na-edozi ya ozugbo ha mechara.

Ahụ Ike Kpara Ahụ Ike Dị Mma Na Ihe Mere I Ji Kwesị Iri Ha

1. Oka zuru ezu

Oka zuru oke bu ihe eji eme ya n’ime ahihia, noodles, pasta, bulgur na semolina. N'ịbụ ọka dị iche iche, ọ dị elu na gluten. Ọ bụrụ na ịnweghị ntụ ọka, ị nwere ike ime ọtụtụ n'ime ya ka ọka wit dum dị elu na antioxidants, eriri nri, vitamin na mineral. Oka zuru oke bu uzo ozo di nma karie nke oka ozo. Mana gbaa mbọ lelee akara nke kwuru pacenti narị pụkụ mgbe ị na-azụ ngwaahịa ọka wit niile.

2. Oat niile

Otis bara ọgaranya na avenanthramide, antioxidant nke na-echebe obi pụọ n'ọrịa dịgasị iche iche ma jikọta ya na ọghọm nke ọrịa kansa na eriri afọ. ^[abụọ] . Ejikwa ya na fiber, vitamin na mineral. Mgbe ị na-azụrụ akwa ọka niile, zụta ọka nchara nchara, agba gburugburu na ọka oat. Zere oatmeal ozugbo ka ndị ahụ nwere fructose ọka sirop nke adịghị mma maka ahụike.

3. Dum ọka rye

Dum ọka rye A na-ewere ya dị ka ihe na-edozi ahụ karịa ọka wit n'ihi na ọ nwere ọtụtụ mineral na obere carbohydrates na-anaghị ebute oke na ọkwa shuga dị n'ọbara ^[3] . Rye bụ ezigbo ihe na-esi na eriri na 16.7 g na 100 g na-eje ozi. Nnyocha egosiwo na oriri nke eriri nri na-enyere aka na ngwa ngwa nke carbohydrates, nke na-egbochi ọkwa shuga na-arị elu ngwa ngwa ^[4] , ^[5] .

4. Osikapa

Osikapa nwere ihe na-edozi ahụ karịa osikapa ọcha n’ihi na nke mbụ nwere mkpụrụ akụ́kụ́ dum na nke ikpeazụ nwere ma nje ma bran ewepụla. Osikapa aja nwere ihe oriri niile gụnyere magnesium, iron, calcium, vitamin B na phosphorous. Ọ nwere antioxidant a na-akpọ lignan nke na-ebelata ihe ize ndụ nke ọrịa obi, ọbara mgbali, mbufụt na cholesterol ^[6] . Brown osikapa nwekwara aja aja aromatic dị iche iche dị ka osikapa basmati.

5. Ọka bali

Niile ọka bali bụ nnukwu mgbakwunye na nri ahụike gị n'ihi na ọka bali nwere ọtụtụ nke agbaze agbaze na nke anaghị emebi emebi. A na-enweta ya n'ụdị abụọ - ọka bali niile na ọka bali pear. Dum ọka bali bụ ezigbo ezigbo isi iyi nke mineral na vitamin dị ka manganese, magnesium, selenium, ọla kọpa, zinc, iron, potassium, phosphorus, vitamin B na fiber. Ọ na-etu ọnụ banyere phytochemical nke na-ebelata ohere nke ọrịa na-adịghị ala ala, ọmụmụ na-ekwu ^[7] .

6. Quinoa

A na-ahụta quinoa dị ka nri siri ike n'ihi na ọ bụ protein zuru oke ma nwee ọgaranya na vitamin, mineral, abụba ahụike na eriri. Mkpụrụ ọka a dum jupụtara na antioxidants dịka kaempferol na quercetin nke nwere ikike dị ukwuu iji belata ọrịa na-adịghị ala ala dịka ọrịa obi, ọrịa kansa na mbufụt na-adịghị ala ala. ^[8] , ^[9] . Quinoa enweghị gluten, nwere ekpomeekpo dị nro, na aghụghọ nke aghụghọ.

7. Buckwheat

Buckwheat bụ ọka ọzọ na-adabara ndị mmadụ nwere ọrịa celiac. Ejuputara ya na nri ndi di ka manganese, ọla kọpa, magnesium, iron, phosphorous, fiber na vitamin B. Buckwheat dị elu na stachi na-eguzogide ọgwụ, eriri nri na-enyefe gị colon iji zụọ nje bacteria dị mma nke dị mkpa na ịrụ ọrụ kwesịrị ekwesị nke tract digestive ^[10] . Ndị na-eche gluten nwere ike iri buckwheat dị ka ọ na-eri nri.

8. Osikapa Anụ

Osikapa ọhịa bụ ihe ọzọ dum ọka esịnede nke bran, izizi na endosperm. Ọ bụ ike nke protein ma nwee ekpomeekpo na-atọ ụtọ nke na-eme ka osikapa ọhịa dị ọnụ ahịa. Osikapa ọhịa dị mma maka ndị nwere ọrịa celiac ma ọ bụ maka ndị nwere oke ọka ma ọ bụ ọka wit. Osikapa ọhịa bụ ezigbo ihe na-enye eriri, manganese, magnesium, vitamin B6, zinc, na niacin. Iri osikapa ọhịa kwa ụbọchị ga-eme ka ahụike obi dịkwuo mma ma belata ihe egwu ụdị ọrịa shuga nke ụdị 2 ^{iri na otu} .

9. Ọka

Ọka bụ nri nri ọka na-ewu ewu nke ọtụtụ mmadụ na-enwe mmasị iri. Dum, ọka a na-edozibeghị bụ ezigbo isi iyi nke magnesium, phosphorus, zinc, ọla kọpa, antioxidants na vitamin B. Oka zuru oke na - eme ka ohia di ike ma o di elu na antioxidants dika lutein na zeaxanthin nke ekwuru iji belata ihe ize ndụ nke macular degeneration na cataracts, dika nnyocha ^[12] .

10. Akwukwo okwu

Spell nwere ihe oriri dị mkpa dị ka eriri, vitamin B, zinc, iron, manganese, magnesium na phosphorus. Agbanyeghị, ọka niile a nwere ihe ndị na-edozi ahụ dị ka phytic acid nke na - ebelata nsị nke iron na zinc, mana ndị nwere nri nwere ike belata site na fermenting, epulite ma ọ bụ ịmịpụta ọka. Ndị na-eche echiche nke ọma kwesịrị izere ịkọwa okwu.

11. Sorghum

Sorghum nwere ederede dị nro nwere uto uto. Enweghi gluten ma nwee abụba ndị na-adịghị edozi ahụ, eriri, protein na mineral dị ka potassium, calcium, phosphorous na iron. Na mgbakwunye, a maara sorghum nwere antioxidants karịa blueberries na pọmigranet. Dị ka otu nnyocha si kwuo, sorghum nwere ngwakọta a na-akpọ 3-Deoxyanthoxyanins (3-DXA) nke nwere ikike siri ike belata ihe ize ndụ nke kansa cancer. ^[13] .

12. Mkpụrụ ọka ọka zuru

Dabere na Whole Grains Council, millet bụ ọka kachasị mkpa n'ụwa. E nwere ọtụtụ millet a hụrụ dị ka kodo, foxtail, mkpịsị aka, proso, pearl na obere millet. Ihe ndị a nile bụ ndị na-enweghị gluten na elu na ọrụ antioxidant ^[14] . Egosiputala Foxtail iji belata triglyceride ogo ma nwekwuo ezigbo cholesterol, dika ihe omumu ^{[iri na ise]} .

13. Amara

Mkpụrụ ọka a niile dị elu na calcium, iron, magnesium, phosphorous na potassium na ọ bụ naanị ọka nwere ọtụtụ vitamin C, dị ka Whole Grains Council si kwuo. Ọ bụ ike nke protein, nwere ihe mgbochi mkpali na ọrịa mgbochi-ọrịa, na-erite uru ahụike, yana ọgaranya phytosterols ^[16] , ^[17] , ^[18] .

Zọ iji tinye ọka niile na nri gị

• Nwee mkpuru ọka niile dika oat ma obu bran flakes n’oge nri ututu.

• Họrọ achicha oka di iche n’elu achicha achacha nke eji eme sandwiches.

• Dochie osikapa ọcha maka osikapa ọhịa, osikapa agba aja aja ma ọ bụ quinoa.

• Kama ịchicha achicha, ị nwere ike iji oat achicha ma ọ bụ mkpụrụ ọka a gwakọtara maka ọka niile na-esi nri.

• Nwere ike ịgbakwunye osikapa ọhịa ma ọ bụ ọka bali na ofe, stew, na salads iji nweta nri na-edozi ahụ.

1. [1]Steffen, L. M., Jacobs, D. R., Stevens, J., Shahar, E., Carithers, T., & Folsom, A. R. (2003). Mkpakọrịta nke ọka, ọka a nụchara anụcha, na mkpụrụ osisi na akwukwo nri na-etinye ihe ize ndụ nke ihe niile na-akpata ọnwụ na ọrịa akwara obi na ọrịa strok: ọmụmụ Atherosclerosis Risk in Communities (ARIC). Akwụkwọ bụ American Journal of Clinical Nutrition, 78 (3), 383-390.
2. [abụọ]Meydani, M. (2009). Enwere ike uru nke avenanthramides nke otis. Nyocha Nutrition, 67 (12), 731-735.
3. [3]Nordlund, E., Katina, K., Mykkänen, H., & Poutanen, K. (2016). Ihe Pụrụ Iche Njirimara nke Rye na Wheat Breads Mmetụta na Ha na Vitro Gastric Disintegration na Vivo Glucose na Nzaghachi Insulin. Foods (Basel, Switzerland), 5 (2), 24.
4. [4]Lattimer, J. M., & Haub, M. D. (2010). Mmetụta nke eriri nri na ihe ndị metụtara ya na Ahụike Metabolic. Nri, 2 (12), 1266–1289.
5. [5]Post, R. E., Mainous, A. G., King, D. E., & Simpson, K. N. (2012). Fiber Dietary maka ọgwụgwọ nke ụdị 2 Diabetes Mellitus: Meta-Analysis. Akwụkwọ akụkọ nke American Board of Medicine ezinụlọ, 25 (1), 16-23.
6. [6]Peterson, J., Dwyer, J., Adlercreutz, H., Scalbert, A., Jacques, P., & McCullough, M. L. (2010). Nri nri: usoro ọmụmụ na ike nke ọrịa obi. Nyocha Nutrition, 68 (10), 571-603.
7. [7]Ebumnuche, E., Tang, Y., & Sang, S. (2017). Bioactive phytochemicals na ọka bali. Akwụkwọ akụkọ ihe oriri na ọgwụ ọjọọ, 25 (1), 148-161.
8. [8]Shaik, Y. B., Castellani, M. L., Perrella, A., Conti, F., Salini, V., Tete, S., ... & Cerulli, G. (2006). Ọrụ nke quercetin (ihe ndị na-emepụta ahịhịa ndụ) na nke nfụkasị na mbufụt. Akwụkwọ akụkọ nke ndị na-achịkwa usoro ndu na ndị ọrụ ụlọ, 20 (3-4), 47-52.
9. [9]M Calderon-Montano, J., Burgos-Morón, E., Pérez-Guerrero, C., & López-Lázaro, M. (2011). Obere nyocha na kemịlị flavonoid kaempferol.Mee nyocha na kemistri ọgwụ, 11 (4), 298-344.
10. [10]Skrabanja, V., Liljeberg Elmståhl, H. G., Kreft, I., & Björck, I. M. (2001). Njirimara nri nke starch na ngwaahịa buckwheat: ọmụmụ na vitro na vivo. Journal of Agricultural and Food Chemistry, 49 (1), 490-496.
11. iri na otuBelobrajdic, D. P., & Bird, A. R. (2013). Ikike nke phytochemicals na mkpụrụ ọka zuru oke maka igbochi ụdị ọrịa shuga 2-ọrịa. Akwụkwọ na-edozi ahụ, 12 (1).
12. [12]Wu, J., Cho, E., Willett, W. C., Sastry, S. M., & Schaumberg, D. A. (2015). Ihe oriri nke Lutein, Zeaxanthin, na Carotenoids ndị ọzọ na Mmebi nke Macular na-emetụta Afọ N'ime Afọ 2 nke Nlekọta Nlekọta. JAMA Ophthalmology, 133 (12), 1415.
13. [13]Yang, L., Browning, J. D., & Awika, J. M. (2009). Sorghum 3-Deoxyanthocyanins nwere ikike nke abụọ II Enzyme Inducer Activity and Cancer Cell Growth Inhibition Properties. Akwụkwọ akụkọ nke Agricultural and Food Chemistry, 57 (5), 1797-1804.
14. [14]Chandrasekara, A., & Shahidi, F. (2010). Ọdịnaya nke Phenolics na-adịghị edozi edozi na Millets na ntinye ha na ikike nke antioxidant. Akwụkwọ nke Agricultural and Food Chemistry, 58 (11), 6706-6714.
15. [iri na ise]Sireesha, Y., Kasetti, R. B., Nabi, S. A., Swapna, S., & Apparao, C. (2011). Ọrụ antihyperglycemic na hypolipidemic nke Setaria italica mkpụrụ na oke ọrịa shuga STZ. Ọrịa, 18 (2), 159-164.
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17. [17]Martirosyan, D. M., Miroshnichenko, L. A., Kulakova, S. N., Pogojeva, A. V., & Zoloedov, V. I. (2007). Amaranth ngwa ngwa maka ọrịa obi na ọbara mgbali. Lipids na ahụike na ọrịa, 6 (1), 1.
18. [18]Marcone, M. F., Kakuda, Y., & Yada, R. Y. (2003). Amaranth dị ka isi nri rich-sitosterol na phytosterol ndị ọzọ. Ihe oriri maka nri mmadụ, 58 (3), 207-211.

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