E kei cellulose, me pehea ki te tango tika

E kei roto muka? Tenei he pātai o te pānga ki te iwi maha e matakitaki ana ratou kai. No te mea te muka kua he papatipu o ngā āhuatanga whai hua: stabilizes taumata huka toto, te whakaiti i te mōrea o te mate pukupuku, e tamā te tinana o tāoke me te ake.

Na kei hea roto te?

I mua i te kitea tatou i roto i nei kai i te muka, ko reira utu mea e he reira pai ki te tiki i te reira i roto i te ara tūturu, arā, i roto i te kai. Ehara i te mea e tika ana ki te whakamahi i tāpiringa. Ko te kupu, ka whiwhi koutou tinana te muka e kore anake, engari ano hoki i te ope o te tahi atu matūkai pērā i phytonutrients, huaora, antioxidants me ngā kohuke.

horopeta e tūtohua ana ia ra ko 25-30 karamu, i te tahi mau me'akai tūtohu .40 horopeta huka he 50 karamu ia ra. Ko te tikanga, kia tīpakohia te horopeta rā o te muka takitahi. Hei tauira, Me bodybuilders te rota o Calories, a konei he maha nui o ngā āhuatanga whai hua, pērā i te muka.

Ki te whakanui i matemate koe te nui hua ia mea ra, ka ka whai koutou raruraru bloating, a ki te tango koe i nui rawa o reira, ngā parani, ka whiwhi korere. Na reira ko te reira e tika ana ki te whakapiki ake i āta te inenga.

Na, i te pae hopea, e matau tatou, e kei te muka. Kei te roto te reira i matua i roto i te witi. Ko te oat me katoa oat parani kei te muka wairewa me beta-glucan. Kai tenei momo o te muka, te tinana Whakahekea cholesterol. Ka kia ano Rice parani whai hua no te mea te whakaiti ratou te nui o te LDL i roto i te tinana. He te taua āhuatanga te parani mannan, glucomannan i ētahi tino hāngai.

kitea te muka i roto i te kahu o waho o pini koukou, e ko i te parani. E ai ki te tohunga, ake i enei parani te nui o kiato nui lipoprotein cholesterol, me ngā taumata o raro o te cholesterol oxidized i te tinana.

kitea te muka i roto i Buckwheat. ka hoatu e koe tetahi kapu o oatmeal 20% o te uara o ia rā, na maha kai reira. He rota o te muka kai e taea te kitea i roto i ngā māngai o te whānau o ngā rekiumu: pini, he pi, pī, pīnati. he maha nui o rua muka rewakore me wairewa i roto i nga pīni. Otiia e kore e rawa e okioki i runga i enei hua, rite rewena he taonga wairewa e i roto i te kōpiro nui, meinga bloating.

O te akoranga, he rota o te muka i roto i te hua, rawa wairewa. roto hoki i roto i a ratou, me te ahua rewakore o muka, whai wāhi ai ki te whakapai ake o te tukuna ai pekitīlia.

E kei roto atu muka? Nati. E rave rahi korero e pā ana ki te matū anti-kai (phytates), i roto i a ratou, engari ki te kai pai-whärite, e kore ratou e pokanoa ki te absorption o ngā huānga kohuke. Ka taea hoki te waiwai tika nga nati mo germination, a ka maroke. I wahia e Phytates ki Phosphate me inositol.

Ngā taonga i roto i te muka purapura. Harakeke Kei roto āhua 7 g o te taonga ia 1 punetēpu. He taonga i roto i reira ano hoki te purapura hēhami. Nā ki te momo o te muka rewakore, lignans, purapura whakaiti i te tūponotanga o te mate pukupuku.

E kei te muka, i roto i te tua ki tenei? O te akoranga, huawhenua, me i roto i te nui. Kia whai whakaaro motuhake ki te kōkihi, kale, apareka me te broccoli.