Cov txheej txheem noj haus hais tias xaiv cov txiv hmab txiv ntoo uas tsis yog refined nplej, tab sis qhov txawv ntawm ob? Raws li koj xav tias, tag nrho cov nplej muaj qhov tseem grain qhov, raws li cog los ntawm grain cog. Cov nplej txhuam cov txheej txheem ua tiav-ua kom pom tseeb-tshem tawm qee yam ntawm cov khoom ntawd.
Cov khoom qub tseem muaj fiber ntau thiab lwm yam khoom noj, thiab lawv zoo rau koj, uas yog vim li cas cov kws kho mob yaum cov neeg kom muaj tag nrho cov nplej hauv lawv cov zaub mov.
Tab sis cov whole grains thiab cov hmoov nplej uas ua los ntawm lawv tsis ua lub teeb pom kev, uas yog vim li cas cov khoom noj khoom lag luam yuav tau zam lawv cov khoom.
Qhov chaw ntawm Lis Kernels
Cov nplej muaj xws li cov nplej, pob kws, txhuv, pias, barley, phom, rye, thiab oats. Cov noob ntawm cog nroj tsuag, tseem hu ua lub ntsuaj, yog dab tsi yog harvested. Nws muaj peb ntu:
- Sua: Lub fibrous plhaub npog tag nrho ntsiav
- Endosperm: Cov hmoov txhuv nplej siab ntawm qoob qis qis dua hauv qab ntawm bran
- Germ: Ib feem ntawm cov noob uas loj tuaj mus rau lwm lub noob qoob loo
Tus endosperm yog qhov loj tshaj plaws ntawm lub ntsiav thiab cov kab mob yog qhov tsawg tshaj plaws. Tag nrho cov seem ntawm cov ntsiav muaj cov as-ham. Cov kab mob no tsuas yog ib feem uas muaj kev noj qab haus huv yam muaj zog. Lub bran muaj cov ntom ntawm cov ntsiav lub fiber ntau.
Tseem Grain thiab Refined Lis
Txhua hom hmoov nplej-los ntawm txhua hom grain, gluten-dawb lossis tsis-muaj tag nrho peb seem ntawm lub noob qoob loo, hauv av ua ke.
Refined grain hmoov muaj tsuas yog qhov endosperm-tus txheej txheem ntawm refining hmoov tshem tawm cov phaj nyaj thiab cov bran. Muab cov hmoov nplej txhawm rau kom muaj lub txaj ntev ntev thiab ib qho kev ntxhib los mos zoo dua. Cov txheej txheem ntawm cov hmoov nplej txhuam tau tshem tawm cov kab mob thiab cov kaus poom. Muab cov hmoov nplej txhawm rau kom ntev ntev thiab ib qho kev ntxhib.
Cov hmoov nplej tag nrho muaj qee qhov kev mob zoo. Nws muaj xws li cov xaum fibrous thiab cov phev heev uas muaj cov kab mob ntawm cov ntsiav. Nws kuj muaj ntau cov vitamins, minerals, thiab fiber ntau dua li cov hmoov nplej dawb.
Nyob rau hauv qhov tseeb, tuam ntxhab ntxiv cov vitamins thiab minerals (tshwj xeeb, folic acid thiab hlau) rov qab mus ua cov hmoov nplej ua kom zoo zoo rau nws ua kom muaj kev noj qab haus huv. Txawm li cas los xij, nws tsis muaj ib txoj hauv kev ntxiv kom muaj roj ntau ntau kom tsis txhob rhuav tshem nws qhov kev ntxhib los mos thiab ua kom txo nws txoj sia.
Gluten-dawb lis Hmoov Nplej: Feem ntau Txhim Kho
Yog tias koj muaj kab mob kev nkeeg lossis tsis muaj kabmob glutens, koj yuav tsum tsis txhob siv cov gluten peb nplej (cov nplej, barley, thiab rye) thiab tejzaum nws cov oats. Lwm cov nplej yeej zoo rau koj, tsuav yog lawv tsis tau hla-kab mob nrog gluten nplej .
Txawm hais tias qee cov khoom siv glutens tsis pub muag khoom siv glutens dawb dawb los ua kom cov zaub mov muaj mob, feem ntau cov khoom glutens tsis pub rau lub lag luam yog ua nrog cov hmoov nplej dawb gluten dawb. Vim li no, ntau tus neeg uas ua raws li cov kev noj haus tsis noj nqaij tsis muaj cov kua roj tsawg, thiab qee cov tsis tau txais vitamin B txaus, yog li. Tej zaum koj yuav tau txhawb ntau cov khoom muag yog tias koj noj cov glutens dawb.
Nws yog qhov ua tau kom nrhiav tau tag nrho grain gluten-dawb hmoov.
Piv txwv, King Arthur Flour ua ib qho gluten-dawb hmoov hmoov. Tab sis feem ntau cov khob-rau-khob glutens dawb dawb koj yuav pom muaj xws li refined nplej, nrog dawb txhuv yog cov khoom muaj ntau tshaj plaws.
Kuj, thaum koj nyob nraum tham txog gluten free free whole grains, koj yuav tsum paub tias qee yam uas peb xav tias yog "nplej" muaj ntau hom nroj tsuag tiag. Quinoa thiab buckwheat poob rau hauv pawg no, thiab ob qho tib si tuaj yeem ua kom muaj kev noj qab haus huv tseem grain hloov.
> Qhov chaw:
> Tag Nrho Cov Pab Pawg Nroj. Teb Chaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Liaj Teb Xaiv ChooseMyPlate.gov. https://www.choosemyplate.gov/grains
> Tag Nrho Cov Nplej thiab Fiber. American Heart Association. http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/HealthyDietGoals/Whole-Grains-and-Fiber_UCM_303249_Article.jsp#.WWoWG-mQzx8.