Ukolweni ovamile, owaziwa ngokwesayensi ngokuthi iTriticum aestivum, uwuhlamvu olusanhlamvu olutshalwa kabanzi ngembewu yalo, esetshenziselwa ukwenza ufulawa kanye nemikhiqizo yokudla eyahlukahlukene.
Nakuba ukolweni ovamile waziwa kakhulu ngendima yawo ezweni lokupheka, awunazo izakhiwo zokwelapha ezibalulekile njengezitshalo eziningi zokwelapha zendabuko. Kodwa-ke, unikeza izinzuzo ezithile zokudla okunempilo.
Ukolweni ovamile uyilungu lomndeni wakwaPoaceae futhi ungomunye wezitshalo zokusanhlamvu ezitshalwa kabanzi nezibaluleke kakhulu emhlabeni jikelele. Utshani baminyaka yonke obuvame ukufinyelela ukuphakama okungamamitha angu-0.6 kuya kwangu-1.2 (2 kuya kwangu-2.2). Lesi sitshalo sinezingxenye eziningana eziyinhloko.
Ukolweni ovamile unesistimu yezimpande ezinemicu esiza ekuqiniseni isitshalo futhi simunce amanzi nezakhamzimba enhlabathini.
Iziqu, noma ama-culm, azinalutho futhi ziyindilinga. Zisekela amaqabunga kanye nezakhiwo zokuzala.
Amaqabunga amade, amancane, futhi avame ukushintshana eceleni kwesiqu. Ane-venation efanayo, okuyisici esivamile sotshani.
I-inflorescence kakolweni iyisakhiwo esiyinkimbinkimbi esaziwa ngokuthi i-spike. I-spike yakhiwe ngama-spikelet amaningana, ngalinye liqukethe ama-floret amaningi. Ama-floret yilapho kuhluma khona izinhlamvu zikakolweni.
Izinhlamvu, ezivame ukubizwa ngokuthi izinhlamvu zikakolweni, zikhula esibelethweni esivundisiwe se-floret. Lezi zinhlamvu ziyingxenye edliwayo yesitshalo futhi zisetshenziselwa ukwenza ufulawa wemikhiqizo yokudla ehlukahlukene.
Funda Futhi: Umhlahlandlela Wokukhulisa Nokunakekela Utshani Be-Paspalum (Paspalum))
Izinzuzo Zempilo Zokwelapha Zokolweni Ovamile (iTriticum Aestivum)
1. I-Fiber Yokudla Yempilo Yokugaya Ukudla: Ukolweni uqukethe i-fiber yokudla, esiza ekugayeni ukudla, ukuvimbela ukuqunjelwa, futhi usekele amathumbu anempilo. I-fiber yengeza ubukhulu endle, ilula ukunyakaza kwayo emathunjini.
Ukudla imikhiqizo kakolweni ophelele, njengesinkwa sikakolweni ophelele noma i-pasta, kungandisa ukudla kwakho i-fiber futhi kukhuthaze ukuhamba kwamathumbu njalo.
2. Umthombo WamandlaUkolweni ungumthombo ocebile wama-carbohydrate, ohlinzeka ngamandla emisebenzini yansuku zonke kanye nemisebenzi yomzimba. Ama-carbohydrate angumthombo oyinhloko wamandla omzimba.
Ukudla kwasekuseni okusanhlamvu okusanhlamvu okuphelele noma okuthosiwe okusanhlamvu okuphelele kunganikeza amandla aqhubekayo phakathi nosuku.
3. Amavithamini B Okuthuthukisa Ukugaya Ukudla: Ukolweni uqukethe amavithamini e-B ahlukahlukene, okuhlanganisa i-thiamin (B1), i-riboflavin (B2), i-niacin (B3) kanye ne-folate (B9), abalulekile ekusebenzeni kwe-metabolism, ekukhiqizweni kwamandla, kanye nempilo yesistimu yezinzwa.
Ukufaka ukudla okusekelwe kukolweni ekudleni kwakho kungasiza ukuqinisekisa ukuthi uthola uhla lwamavithamini B asekela ukusebenza komzimba wakho.
4. Okuqukethwe Kwamaminerali Kwempilo YamathamboUkolweni uqukethe amaminerali afana ne-magnesium, okubalulekile empilweni yamathambo kanye nezinqubo ezahlukahlukene zomzimba.
Ukudla ukudla okusekelwe kukolweni njengengxenye yokudla okunempilo kunomthelela ekudleni kwakho kwansuku zonke kwe-magnesium, okusekela amathambo aqinile.
5. Amaprotheni Asekelwe Ezitshalweni: Ukolweni uqukethe amaprotheni, yize ikhwalithi yawo yamaprotheni ingekho phezulu njengeminye imithombo ethile. Kodwa-ke, usenganikela ekudliweni kwamaprotheni okuphelele, ikakhulukazi uma kuhlanganiswa neminye imithombo yamaprotheni.
Ukuhlanganisa ukudla okusekelwe kukolweni nemifino (ubhontshisi, udali) kungakha ukudla okuphelele kwamaprotheni, okuhlinzeka umzimba ngama-amino acid abalulekile.
6. Ama-Antioxidants kanye nama-Phytochemicals: Nakuba ingacebile njengezithelo nemifino, ukolweni uqukethe ama-antioxidants nama-phytochemicals anezinzuzo ezingaba khona empilweni.
Ukudla imikhiqizo kakolweni ophelele, njengokusanhlamvu okuphelele, kunezela inani elincane lama-antioxidants ekudleni kwakho.
Izindlela Zokusebenzisa Ukufeza Izinzuzo Zempilo Ezinikezwayo Zokolweni Ovamile
Nansi indlela yokusebenzisa ukolweni ovamile ukuze uthole izinzuzo ezithile zempilo:
1. I-Dietary Fiber Yempilo Yokugaya Ukudla: Ukuze uzuze ngokuqukethwe kwefayibha yokudla kukakolweni ukuze uthuthukise ukugaya ukudla. Khetha imikhiqizo kakolweni ophelele. Khetha isinkwa sikakolweni ophelele, i-pasta kakolweni ophelele, noma ilayisi elinsundu esikhundleni sokusanhlamvu okucolisisiwe.
Le mikhiqizo igcina i-bran kanye ne-germ, ecebile nge-fiber. Khulisa ukudla kwemifino nezithelo. Faka imifino nezithelo ezicebile nge-fiber kanye nokudla okusekelwe kukolweni ukuze uthuthukise impilo yokugaya ukudla.
2. Umthombo Wamandla: Ukusebenzisa ama-carbohydrate anikeza amandla kakolweni. Qala usuku lwakho ngokudla kwasekuseni okusekelwe kukolweni. Khetha okusanhlamvu okusanhlamvu okuphelele, i-oatmeal noma i-toast kakolweni okuphelele ukuze uthole amandla aqhubekayo ekuseni. Faka ukolweni ekudleni okulinganiselayo. Faka ukudla okusekelwe kukolweni ekudleni kwakho ukuze unikeze umthombo wamandla oqhubekayo usuku lonke.
3. Amavithamini B Okuthuthukisa Ukugaya UkudlaUkuqinisekisa ukuthi uyazuza ngokuqukethwe kwevithamini B kakolweni. Yidla imikhiqizo ehlukahlukene kakolweni. Isinkwa, i-pasta kanye nokusanhlamvu okwenziwe ngokolweni kungasiza ekudleni kwakho ivithamini B.
Faka imithombo yamaprotheni angenamafutha Ukuhlanganisa ukolweni nemithombo yamaprotheni angenamafutha njengenkukhu, inhlanzi noma ubhontshisi kunganikeza ukutholakala okuphelele kwamavithamini B.
4. Okuqukethwe Kwamaminerali Kwempilo Yamathambo: Ukusekela impilo yamathambo ngokuqukethwe kwamaminerali kakolweni. Khetha okusanhlamvu okuphelele. Khetha imikhiqizo kakolweni okuphelele esikhundleni sezinguqulo ezicwengisisiwe ukuqinisekisa ukuthi uthola okuqukethwe okuphezulu kwamaminerali. Hlanganisa nokudla okune-calcium eningi.
Hlanganisa ukudla okusekelwe kukolweni nobisi noma ubisi olusekelwe ezitshalweni oluqinisiwe ukuze uthole i-calcium ne-magnesium.
5. Amaprotheni Asekelwe Ezitshalweni: Ukuze uzuze ngokuqukethwe kwamaprotheni kakolweni. Hlanganisa namaprotheni ahambisanayo. Hlanganisa ukolweni nemifino (ubhontshisi, udali), amantongomane, imbewu noma imikhiqizo yobisi ukuze udale ukudla okuphelele kwamaprotheni. Hlola izindlela zokupheka ezisekelwe kukolweni. Bheka izindlela zokupheka ezihlanganisa ukolweni neminye imithombo yamaprotheni ngobuhlakani.
6. Ama-Antioxidants kanye nama-Phytochemicals: Ukufaka ama-antioxidants kakolweni kanye nama-phytochemicals. Khetha okusanhlamvu okuphelele. Khetha imikhiqizo kakolweni okuphelele kunezinhlamvu ezicolisisiwe ukuze wandise ukuba khona kwama-antioxidants kanye nama-phytochemicals. Yamukela ukudla okunemibala.
Hlanganisa izitsha ezisekelwe kukolweni nezithelo nemifino ehlukahlukene enemibala ukuze uthuthukise ukudla okune-antioxidant.
Funda Futhi: Izici Ezihlukene Zokwakheka Kwenhlabathi
Imiphumela Engemihle Yokusebenzisa Isitshalo Semithi Esivamile Sikakolweni
1. Ukuzwela kwe-Gluten kanye nesifo se-CeliacUkolweni uqukethe i-gluten, iphrotheni engabangela ukusabela okubi kubantu abanokuzwela kwe-gluten noma isifo se-celiac. Isifo se-Celiac yisifo sokuzivikela komzimba lapho ukudla i-gluten kuholela ekulimaleni emathunjini amancane..
Ngisho nenani elincane le-gluten lingabangela izimpawu ezifana nobuhlungu besisu, ukuqunjelwa, uhudo, kanye nokukhathala kubantu abanalezi zimo.
2. Ukusabela Kokungezwani Nomzimba: Nakuba ukungezwani nokolweni kungavamile kakhulu njengokuzwela kwe-gluten, abanye abantu bangase babe nokusabela kokungezwani nokolweni kumaprotheni kakolweni. Izimpawu zingasukela ezinhlafunweni ezincane kanye nokulunywa kuya ekuphenduleni okukhulu njengobunzima bokuphefumula kanye ne-anaphylaxis.
3. Izinkinga Zokugaya Ukudla: Abanye abantu bangase babe nokungakhululeki kokugaya ukudla, njengomoya, ukuqunjelwa noma ukungagayi kahle kokudla, lapho bedla inani elikhulu likakolweni noma imikhiqizo esekwe kukolweni. Lokhu kungaba ngenxa yokuqukethwe kwefayibha noma ezinye izinto ezikhona kukolweni.
4. Ukungalingani Kwezakhamzimba: Ukuthembela kakhulu ekudleni okusekelwe kukolweni ngaphandle kwezinye izakhamzimba kungaholela ekungalinganini ekudleni kwakho. Kubalulekile ukudla ukudla okuhlukahlukene ukuqinisekisa ukuthi uthola izakhamzimba eziningi ezahlukene.
5. Ukunyuka Kweshukela Egazini: Imikhiqizo kakolweni ecolisisiwe, njengesinkwa esimhlophe kanye nokusanhlamvu okunoshukela, kungaholela ekukhuphukeni okusheshayo kwamazinga kashukela egazini ngenxa yenkomba yawo ephezulu ye-glycemic. Lokhu kungaba ukukhathazeka kubantu abanesifo sikashukela noma labo abazama ukulawula amazinga abo kashukela egazini.
6. Ukwanda Kwesisindo: Ukudla ngokweqile imikhiqizo kakolweni ecolisisiwe enama-calories amaningi kanye nezakhamzimba ezincane kungabangela ukukhuluphala kanye nokukhuluphala uma kungadliwa ngokulinganisela.
7. Ukusebenzisana NemithiUma usebenzisa imithi ethile, ikakhulukazi leyo ethinta amazinga kashukela egazini noma i-metabolism, kuwumqondo omuhle ukubonisana nochwepheshe wezempilo mayelana nokuthi ukusetshenziswa kukakolweni kungathintana kanjani nemithi yakho.
8. Ama-Antinutrient: Ukolweni uqukethe amakhemikhali aziwa ngokuthi ama-antinutrients, njenge-phytic acid, angaphazamisa ukumuncwa kwamaminerali athile njenge-zinc, i-iron ne-calcium. Kodwa-ke, umthelela walezi antinutrients uvame ukuba mncane ekudleni okulinganiselayo.
Inani Lokudla Okunomsoco le-Triticum Aestivum (Ukolweni Ovamile)
1. Ama-carbohydrate: Ukolweni ovamile wakhiwe ngokuyinhloko ngama-carbohydrate (cishe ama-70-75% kokusanhlamvu okuphelele), okunikeza umthombo omkhulu wamandla, kanye nama-carbohydrate ayinkimbinkimbi kukolweni okuphelele okusiza ukukhululwa kwamandla okuqhubekayo.
2. I-Fiber Yokudla: Ukolweni ophelele uqukethe i-fiber ebalulekile (10-12 g ngamagremu ayi-100), okukhuthaza impilo yokugaya ukudla, okulawula ushukela egazini, futhi okusekela impilo yenhliziyo ngokunciphisa i-cholesterol.
3. Amaprotheni: Izinhlamvu zikakolweni zinikeza amaprotheni angu-10-15%, okuhlanganisa ne-gluten, esekela ukulungiswa nokukhula kwemisipha, yize ingaphelele futhi intula amanye ama-amino acid abalulekile.
4. Amavithamini e-B: Njengoba icebile ngamavithamini e-B njenge-thiamine (B1), i-niacin (B3), kanye ne-folate (B9), ukolweni usekela ukusebenza kwamandla, ukusebenza kwezinzwa, kanye nokuhlukaniswa kwamaseli.
5. Insimbi: Ukolweni ophelele uqukethe insimbi (cishe u-2.5 mg ngamagremu ayi-100), okubalulekile ekuthuthweni komoya-mpilo egazini nasekuvimbeleni i-anemia, yize ukutholakala kwe-bioavailability kuphansi emithonjeni yezitshalo.
6. I-Magnesium: Njengoba cishe i-130 mg ngamagremu ayi-100 kukolweni ophelele, i-magnesium isekela ukusebenza kwemisipha, impilo yamathambo, kanye nokukhiqizwa kwamandla.
7. I-Zinc: Ukolweni unikeza i-zinc (cishe u-2.6 mg ngamagremu ayi-100), okuthuthukisa ukusebenza komzimba, ukusekela ukuphulukiswa kwamanxeba, futhi kusiza ekwakhekeni kwe-DNA.
8. I-Phosphorus: Le minerali (cishe ama-350 mg ngamagremu ayi-100) kukolweni isekela impilo yamathambo, ukukhiqizwa kwamandla, kanye nesakhiwo se-membrane yamaseli.
9. Ama-Phenolic Compounds: Ukolweni ophelele uqukethe ama-phenolic acid, asebenza njengama-antioxidants, anciphisa ukucindezeleka kwe-oxidative futhi angase anciphise ingozi yezifo ezingamahlalakhona njengomdlavuza.
10. I-Selenium: Amanani amancane e-selenium (afinyelela ku-70 mcg ngamagremu ayi-100) kukolweni asekela umsebenzi we-thyroid futhi ahlinzeka ngokuvikelwa kwe-antioxidant ekulimaleni kwamangqamuzana.
Ubufakazi Besayensi kanye Nezifundo Zecala NgeTriticum Aestivum
1. IsiSlavin nabanye. (2001): IsiSlavin nabanye. ibukeze izinzuzo zezempilo zikakolweni ophelele, yathola ukuthi i-fiber kanye namakhemikhali ayo e-phenolic kunciphisa ingozi yesifo senhliziyo futhi kuthuthukise impilo yamathumbu ngokuthuthukisa amagciwane awusizo emathunjini.
2. ULiu nabanye. (2010): uLiu nabanye. benze ucwaningo olukhombisa ukuthi ukusetshenziswa kukakolweni ophelele kuthuthukisa ukuzwela kwe-insulin kubantu abadala abakhuluphele ngokweqile, okuphakamisa indima ekuvimbeleni isifo sikashukela ngenxa ye-fiber yayo kanye namakhemikhali ayo asebenzayo.
3. U-Aune nabanye. (2016): U-Aune nabanye. yenze ukuhlaziywa kwe-meta okuxhumanisa ukudla okuphezulu kukakolweni ophelele nengozi encishisiwe yomdlavuza we-colonectal, okwenze lokhu kwabangelwa yi-fiber yayo, ama-antioxidants, kanye nezakhiwo zayo zokulwa nokuvuvukala.
Imibuzo Evame Ukubuzwa Mayelana neTriticum Aestivum
1. Iyini i-Triticum Aestivum?
I-Triticum aestivum, noma ukolweni ovamile, iwukudla okusanhlamvu okusanhlamvu futhi okuyisisekelo esikhulu emhlabeni wonke, okusetshenziselwa ukukhiqiza ufulawa wesinkwa, i-pasta, nokunye ukudla.
2. Ukolweni ophelele uhluke kanjani kukolweni ocolisisiwe?
Ukolweni ophelele uhlanganisa i-bran, i-germ, kanye ne-endosperm, okugcina i-fiber, amavithamini, kanye namaminerali, kuyilapho ukolweni ocolisisiwe (ufulawa omhlophe) untula i-bran kanye ne-germ, okunciphisa inani lokudla okunempilo.
3. Yiziphi izinzuzo zezempilo ze-Triticum aestivum?
Ukolweni ophelele usekela impilo yenhliziyo, uthuthukisa ukugaya ukudla, usiza ukulawula ushukela egazini, futhi unganciphisa ingozi yomdlavuza we-colon ngenxa ye-fiber kanye nama-antioxidants awo.
4. Ingabe i-Triticum aestivum iphephile kuwo wonke umuntu?
Kuphephile kwabaningi, kodwa labo abanesifo se-celiac noma ukuzwela kwe-gluten kufanele bakugweme ngenxa yokuqukethwe kwe-gluten. Xhumana nomhlinzeki wezempilo uma ungaqiniseki.
5. Isetshenziswa kanjani i-Triticum aestivum ekudleni?
Kudliwa njengesinkwa esiphelele, i-pasta, okusanhlamvu, noma ufulawa ekubhakeni, okunikeza amandla kanye nezakhamzimba uma kufakwa ekudleni okunempilo.
6. Ingabe i-Triticum aestivum ingasiza ekulawuleni isisindo?
Okuqukethwe okuphezulu kwe-fiber kakolweni ophelele kukhuthaza ukusutha, okungenzeka kusize ekulawuleni isisindo uma kuyingxenye yokudla okulawulwa amakhalori, njengoba kusekelwa ucwaningo.
7. Itshalwa kuphi i-Triticum aestivum?
Itshalwa emhlabeni wonke ezindaweni ezinesimo sezulu esipholile, okuhlanganisa iNyakatho Melika, iYurophu, i-Asia, ne-Australia, ichuma enhlabathini emunca amanzi kahle.
8. Ingabe zikhona izingozi ezihlobene ne-Triticum aestivum?
Ukudla ukolweni ocolisisiwe ngokweqile kungandisa ushukela egazini. Ukolweni ophelele unempilo kodwa kufanele udliwe ngokulinganisela ukuze uthole ukudla okunempilo.
Unemibuzo, iziphakamiso, noma iminikelo? Uma kunjalo, sicela uzizwe ukhululekile ukusebenzisa ibhokisi lokuphawula elingezansi ukuze wabelane ngemicabango yakho. Sikukhuthaza futhi ukuthi wabelane ngalolu lwazi nabanye abangase bazuze kulo. Njengoba singeke sikwazi ukufinyelela wonke umuntu ngesikhathi esisodwa, siyabonga kakhulu ngosizo lwakho ekusakazeni izwi. Siyabonga kakhulu ngokusekela kwakho nangokwabelana!
Isixwayiso: Lesi sihloko senzelwe izinjongo zemfundo nolwazi kuphela. Izinzuzo zezempilo ezichazwe zisekelwe ocwaningweni lwesayensi nolwazi lwendabuko. Azithathi indawo yeseluleko sochwepheshe bezokwelapha, ukuxilongwa, noma ukwelashwa. Njalo xhumana nochwepheshe wezempilo ngaphambi kokusebenzisa noma yimuphi umuthi wezitshalo noma wemvelo ngezinjongo zezokwelapha.
Funda Futhi: Izizathu Eziyi-14 Ezinempilo Zokudla Ama-Mango