Mabhanana: akanaka kana akaipa

Par

arun

April 30 2022

Mabhanana ari pakati peanonyanya kufarirwa munyika.

Iwo anotakurika uye ari nyore kushandisa, achiita kuti ive yakanaka pa-the-go snack.

Mabhanana anewo hutano hwakanyanya uye ane huwandu hwakawanda hwefiber uye antioxidants.

Nekudaro, vanhu vazhinji vanokahadzika nezve mabhanana nekuda kwehuwandu hweshuga uye macarbohydrate.

Ichi chinyorwa chinotarisa zvakadzama mabhanana uye hutano hwavo.

Mabhanana ane zvinovaka muviri zvakati wandei
Inopfuura 90% yemacalorie ari mumabhanana anobva ku.

Bhanana racho parinoibva, starch irimo inoshanduka kuita shuga.

Nechikonzero ichi, mabhanana asina kuibva (egirini) ane sitachi yakawanda uye isingachinji, asi mabhanana akaibva (yero) ane shuga.

Mabhanana anewo huwandu hwakanaka hwefiber uye ane mafuta mashoma kwazvo.

Kune marudzi akawanda emabhanana, zvichiita kuti asiyane muhukuru uye ruvara. Bhanana repakati nepakati (118 gramu) rinenge zana neshanu.

Bhanana repakati nepakati zvakare rine zvinotevera zvinovaka muviri ():

Potassium: 9% yeRDI.
Vhitamini B6: 33% yeRDI.
Vhitamini C: 11% yeRDI.
Magnesium: 8% yeRDI.
Mhangura: 10% yeRDI.
Manganese: 14% yeRDI.
fibers: 3,1 gramu.

Mabhanana anewo mamwe anobatsira chirimwa makomisheni uye antioxidants, kusanganisira dopamine uye katechin ().

Kuti uwane rumwe ruzivo nezve zvinovaka muviri mumabhanana, ine zvese zvaunoda kuziva.

Mhedziso:
Mabhanana inzvimbo yakanaka yezvikafu zvakati wandei, kusanganisira potassium, vhitamini B6, vhitamini C uye fiber. Iwo zvakare ane akasiyana antioxidants uye chirimwa makomisheni.

Mabhanana ane fiber yakawanda uye inoshingirira starch

inoreva makabhohaidhiretsi asingagoni kugayiwa mugadziriro yepamusoro yekugaya.

Kudya kwakanyanya kwefiber kwakabatanidzwa kune akawanda mabhenefiti ehutano. Bhanana rimwe nerimwe rine magiramu matatu, zvichiita kuti rive sosi yakanaka yefiber (, ).

Mabhanana egirinhi kana asina kuibva akapfuma mu , rudzi rwemacarbohydrate asingagadzike anoshanda sefiber. Iyo bhanana yakasvibira, ndiyo inokwidza iyo inodzivirira starch content ().

Resistant starch yakabatanidzwa kune akati wandei mabhenefiti ehutano (,,,,,,,,):

Kuvandudzwa kwehutano hwekoloni.
Kuwedzera kunzwa kwekuguta mushure mekudya.
Yakaderedzwa.
Kuderera kwehuwandu hweshuga mushure mekudya.

Pectin imwe mhando yefiber yekudya inowanikwa mumabhanana. Pectin inopa chimiro kune mabhanana, ichivabatsira kuchengetedza chimiro chavo.

Kana mabhanana anyanya kuibva, ma enzymes anotanga kuputsa pectin uye muchero unova wakapfava uye mushy ().

Pectin inogona kuderedza kudya uye ine mwero shuga yeropa mushure mekudya. Vanogonawo kubatsira kudzivirira kubva kugomarara rekoloni (,,,,).

Mhedziso:
Mabhanana ane fiber yakawanda. Mabhanana asina kuibva anewo akakwirira mu-resistant starch uye pectin, iyo inogona kupa hutano hwakawanda.

Mabhanana Anoita Sei Kuderera Kwehuremu?

Hapana ongororo yakaongorora mhedzisiro yemabhanana pa.

Zvisinei, chidzidzo chevanhu vakafuta uye vane chirwere cheshuga chakaongorora kuti mabhanana asina kuibva sei sitachi (yakapfuma mune inodzivirira starch) inokanganisa huremu hwemuviri uye insulin senitivity.

Vakaona kuti kutora magiramu makumi maviri nemana ebhanana starch zuva nezuva kwemavhiki e24 kwakakonzera kurasikirwa kwemakirogiramu 4 (2,6 kg), uyewo kuvandudza insulin senitivity ().

Zvimwe zvidzidzo zvakare zvakabatanidza kushandiswa kwemichero nekurasikirwa nekurema. Zvibereko zvakapfuma mufiber, uye kudya kwakanyanya kwefiber kwakabatanidzwa nehuremu hwemuviri (,,).

Pamusoro pezvo, starch inodzivirirwa ichangobva kugamuchira kumwe kutariswa sechinhu chekuremerwa-hushamwari chinhu ().

Inogona kuita kuti uremu huwedzere nekuwedzera kuguta uye kuderedza kudya, kubatsira vanhu kudya macalorie mashoma (, ).

Kunyange zvazvo pasina zvidzidzo zvakaratidza kuti mabhanana pachawo kukonzera uremu, vane akati wandei zvinhu izvo zvinofanirwa kuvaita imwe.

Zvichitaurwa, mabanana haasi chikafu chakanaka . Bhanana repakati nepakati rine magiramu makumi maviri nemanomwe emacarbohydrates.

Mhedziso:
Iyo fiber yemukati yebhanana inogona kukurudzira kuonda nekuwedzera manzwiro ekuzara uye kuderedza kudya. Nekudaro, iyo yakakwira carbohydrate yemukati yemabhanana inoita kuti ive isina kukodzera kune yakaderera-carb chikafu.

Mabhanana ane potassium yakawanda

Mabhanana ndiwo anonyanya kudya potassium.

Bhanana repakati nepakati rine magiramu 0,4 e potassium, kana 9% ye RDI.

Potassium iminerari inokosha iyo vanhu vakawanda havawani zvakakwana. Inobata basa rakakosha mukudzora kweropa uye kushanda kweitsvo ().

Kudya kwakapfuma mu potassium kunogona kubatsira kuderedza BP uye kuva nemigumisiro yakanaka pahutano hwemwoyo. Kuwedzerwa kwe potassium kwakabatana nekuderedza ngozi yehutano hwemwoyo (,,).

Mhedziso:
Mabhanana ane potassium yakawanda, iyo inogona kubatsira kuderedza BP uye kuderedza ngozi yehosha yemwoyo.

Mabhanana anewo huwandu hwakanaka hwemagnesium

Mabhanana inzvimbo yakanaka yemagnesium, sezvo ine 8% yeRDI.

Magnesium iminerari yakakosha kwazvo mumuviri, uye mazana emaitiro akasiyana anoda kuti ishande.

Kudya kwakakwira magnesium kunogona kudzivirira kubva kune dzakasiyana siyana zvirwere zvisingaperi, zvinosanganisira BP, chirwere chemoyo, uye Type 2 chirwere cheshuga ().

Magnesium inogonawo kuita basa rinobatsira muhutano hwemapfupa (,,,).

Mhedziso:
Mabhanana itsime rakanaka re magnesium, mineral inotamba mazana emabasa mumuviri. Magnesium inogona kudzivirira kubva kuchirwere chemoyo uye Type 2 chirwere cheshuga.

Mabhanana Anogona Kuve Nekudyira Kwehutano Hwakanaka

Mabhanana egirinhi asina kuibva akapfuma mustarch uye pectin.

Aya makomisheni anoita se prebiotic nutrients, iyo inodyisa mabhakitiriya akanaka mugayo rekudya ().

Izvi zvinovaka muviri zvinoviriswa nemabhakitiriya akanaka ari mukoloni, anoburitsa butyrate ().

Butyrate ipfupi-cheni fatty asidhi iyo inobatsira pakugaya hutano. Inogonawo kuderedza njodzi yekenza yekoloni (,).

Mhedziso:
Mabhanana egirinhi asina kuibva ane starch uye pectin, izvo zvinogona kutsigira kugaya uye kuderedza njodzi yegomarara remuura.

Mabhanana akachengeteka here kune vane chirwere cheshuga?

Mafungiro anopatsanurwa panyaya yekuti mabhanana haana njodzi here kuvanhu vane chirwere cheshuga nekuti ane sitachi neshuga yakawanda.

Nekudaro, ivo vachiri kudzika kusvika paavhareji pane iyo glycemic index, iyo inoyera kuti zvikafu zvinokanganisa sei kukwira kwemashuga eropa mushure mekudya.

Mabhanana ane glycemic index ye42 kusvika ku62, zvichienderana nekuibva kwavo ().

Kudya mabhanana ane mwero kunofanira kuva kwakachengeteka kuvanhu vane chirwere cheshuga, asi vangada kudzivisa kudya mabhanana akawanda akaibva.

Pamusoro pezvo, zvinofanirwa kucherechedzwa kuti vane chirwere cheshuga vanofanira kugara vaine chokwadi chekutarisisa mazinga eshuga yeropa mushure mekudya chikafu chine macarbohydrates uye shuga.

Mhedziso:
Kudya mabhanana ane mwero haafaniri kuwedzera zvakanyanya mazinga ehuga. Zvisinei, vane chirwere cheshuga vanofanira kungwarira mabhanana akaibva.

Ko mabhanana ane chero anokanganisa hutano here?

Mabhanana anoita seasina mhedzisiro yakaipa.

Zvisinei, vanhu vasingawirirani nelatex vanogonawo kusawirirana nemabhanana.

Zvidzidzo zvakaratidza kuti vangangoita 30-50% yevanhu vane latex allergies vanonzwawo kune zvimwe zvidyarwa zvekudya ().

Mhedziso:
Mabhanana haaratidzike kunge ane hutano husina kunaka hunozivikanwa, asi anogona kukonzera kusawirirana mune vamwe vanhu vane latex allergies.

Kufanana nemichero yakawanda, mabhanana ane utano hwakanaka

Mabhanana anovaka muviri zvikuru.

Iwo ane fiber, potassium, vhitamini C, vhitamini B6 uye akati wandei mamwe anobatsira chirimwa makomisheni.

Izvi zvinovaka muviri zvinogona kuva nehuwandu hwehutano hwakanaka, hwakadai sekudya uye hutano hwemoyo.

Kunyangwe mabhanana asina kukodzera kune yakaderera-carb yekudya uye inogona kukonzera matambudziko kune vamwe vane chirwere cheshuga, ivo vane hutano hunoshamisa chikafu chese.

Zviyo: zvakanaka here kana zvakaipa kwauri

Par

arun

April 30 2022

Zviyo ndizvo zvinopa simba rekudya zvakanyanya pasi rose.

Mhando nhatu dzinonyanya kudyiwa igorosi, mupunga nechibage.

Kunyangwe kudyiwa kwakapararira, hutano hwehutano hwezviyo hunokakavadzana.

Vamwe vanotenda kuti chikamu chakakosha chekudya kune hutano, nepo vamwe vachitenda kuti zvinokuvadza.

MuUnited States, zviremera zvoutano zvinokurudzira kuti vakadzi vadye 5 kusvika ku6 zvezviyo pazuva uye kuti varume vadye 6 kusvika ku8 (1).

Zvisinei, dzimwe nyanzvi dzehutano dzinofunga kuti tinofanira kudzivisa zviyo zvakanyanya sezvinobvira.

Nekuwedzera kukurumbira kwekudya kwepaleo, iyo inobvisa zviyo, vanhu pasi rose vava kudzivisa zviyo nokuti vanotenda kuti hazvina kunaka.

Sezvinowanzoitika mukudya, kune nharo dzakanaka kumativi ose maviri.

Ichi chinyorwa chinotarisa zvakadzama zviyo nemigumisiro yehutano hwavo, kutarisa zvose zvakanaka nezvakaipa.

Chii chinonzi zviyo?

Mbeu dzezviyo (kana kungoti tsanga) imbeu diki, dzakaoma, dzinodyiwa dzakaoma dzinokura pamiti inonzi herbaceous inonzi cereals.

Chikafu chikuru munyika zhinji uye chinopa simba rekudya rakawanda pasi rose kupfuura mamwe mapoka ezvekudya.

Zviyo zvakabata basa guru munhoroondo yevanhu, uye kurima zviyo ndeimwe yebudiriro huru yakakurudzira kusimukira kwebudiriro.

Zvinodyiwa nevanhu, uye zvakare zvinoshandiswa kudyisa nekukodza zvipfuyo. Ipapo zviyo zvinogona kugadziriswa kuita zvakasiyana siyana zvekudya zvigadzirwa

Nhasi, zviyo zvinogadzirwa zvakanyanya uye zvinodyiwa chibage (kana chibage), mupunga negorosi.

Zvimwe zviyo zvinodyiwa zvishoma zvinosanganisira bhari, oats, mhunga, mapfunde, rye nezvimwe zvakawanda.

Kozoitawo zvekudya zvinonzi mapseudograins, izvo zvisiri zviyo, asi zvinogadzirwa nekudyiwa sezviyo. Izvi zvinosanganisira quinoa uye buckwheat.

Zvokudya zvezviyo zvinosanganisira chingwa, pasta, zviyo zvemangwanani, muesli, oatmeal, tortillas, uye zvokudya zvisina kudya zvakadai semapake nemakiki. Zviyo zvezviyo zvinoshandiswawo kugadzira zvinhu zvinowedzerwa kune marudzi ese ezvikafu zvakagayiwa.

Semuenzaniso, high fructose corn syrup, inotapira muzvokudya zveAmerica, inogadzirwa kubva kuchibage.

Pakupera kwemutsara:
Zviyo imbeu dzakaoma dzinodyiwa dzemiti inonzi cereals. Vanopa simba rezvokudya rakawanda munyika yose kupfuura rimwe boka ripi neripi rezvokudya. Zviyo zvinonyanya kudyiwa ichibage (chibage), mupunga negorosi.

Whole grains vs. dzakanatswa zviyo

Kungofanana nezvimwe zvakawanda zvekudya, hazvisi zviyo zvese zvakaenzana.

Zvakakosha kusiyanisa pakati pezviyo uye zviyo zvakanatswa.

Tsanga yakazara ine zvikamu zvitatu zvikuru (2, 3):

fibers: Iyo yakaoma yekunze yezviyo. Iine fiber, minerals uye antioxidants.
Chirwere: Iyo yakakosha-yakapfuma-yakakosha iyo ine makhahydrates, lipids, mapuroteni, mavitamini, zvicherwa, antioxidants uye akasiyana phytonutrients. The germ ndiyo "embryo" yechirimwa, chikamu chinobereka chirimwa chitsva.
Endosperm: Zviyo zvizhinji zvezviyo zvine kunyanya makhahydrates (muchimiro chesitashi) uye mapuroteni.

Tsanga yakacheneswa yakabviswa bran nejemu, kuchisiya endosperm chete (4).

Zvimwe zviyo (sezviyo) zvinowanzodyiwa zvakakwana, asi zvimwe zvinowanzodyiwa zvakanatswa.

Zviyo zvakawanda zvinonyanya kudyiwa mushure mekukuyiwa kuita hupfu hwakatsetseka uye huchigadzirwa mune imwe fomu. Izvi zvinosanganisira gorosi.

Zvichikosha: Ramba uchifunga kuti iyo yese yezviyo label pamapaketi ezvekudya inogona kutsausa. Mbeu idzi kazhinji dzakakuyiwa kuita hupfu hwakatsetseka uye dzinotarisirwa kuve nemhedzisiro yemetabolism kune avo vakanatswa.

Mienzaniso inosanganisira zviyo zvemangwanani zvakagadziriswa, se "zviyo zvese" Froot Loops uye Cocoa Puffs. Zvikafu izvi HAZVISI zvine hutano, kunyangwe zvingave nezvishoma (zvakaputswa) zviyo zvese.

Mhedziso:
Tsanga yose ine bran uye utachiona hwezviyo, izvo zvinopa fiber uye marudzi ose ezvokudya zvakakosha. Mbeu dzakanatswa dzakabviswa zvikamu zvinovaka muviri izvi, zvichisiya chete endosperm ine carbohydrate.

Zvimwe zviyo zvinovaka muviri zvikuru

Kunyange zvazvo zviyo zvakanatswa zvakaderera muzvokudya (macalorie asina chinhu), zviyo zvose hazvina.

Mbeu dzese dzinowanzove dzakapfuma mune zvakawanda zvinovaka muviri, zvinosanganisira fiber, B mavhitaminzi, magnesium, iron, phosphorus, manganese, uye selenium (5, 6).

Izvo zvinoenderanawo nerudzi rwezviyo. Zvimwe zviyo (sezviyo uye gorosi rose) zvine zvokudya zvinovaka muviri, asi zvimwe (semupunga uye chibage) hazvina kunyanya kudya, kunyange mumhando yavo yose.

Ramba uchifunga kuti zviyo zvakanatswa zvinowanzo simbiswa nezvinovaka muviri zvakaita se iron, folate, uye B mavhitaminzi, kutsiva zvimwe zvinovaka muviri zvakarasika panguva yekugadzira.7).

Mhedziso:
Mbeu dzakanatswa dzakaderera mune zvinovaka muviri, asi zvimwe zviyo (sezviyo uye gorosi) zvakatakurwa nezvakawanda zvakakosha zvinovaka muviri.

Zviyo zvakanatswa hazvina kunaka zvakanyanya

Mbeu dzakanatswa dzakafanana nezviyo zvakakwana, kunze zvose zvinhu zvakanaka zvabviswa.

Izvo zvasara ndeye carbohydrate- uye calorie-rich endosperm ine zvakawanda zvesitashi uye mashoma mapuroteni.

Fiber uye zvinovaka muviri zvakabviswa, uye zviyo zvakanatswa zvinoiswa se "isina" macalorie.

Nemhaka yokuti makabhohaidhiretsi akaparadzaniswa nefayibha, uye zvichida kutokuyiwa kuva upfu, iye zvino ava kusvikirika nyore nyore kumaenzayimu ezvokudya omuviri.

Nokuda kwechikonzero ichi vanoora nokukurumidzauye inogona kukonzera kukurumidza spikes mushuga yeropa kana yadyiwa.

Apo patinodya zvokudya zvine makabhohaidhiretsi akacheneswa, shuga yedu yeropa inokwira nokukurumidza, yozodonha zvakare nguva pfupi pashure pacho. Kana mazinga eshuga eropa adonha, tinova nenzara uye tive neshungu (8).

Ongororo dzakawanda dzinoratidza kuti kudya marudzi aya ezvikafu kunotungamira mukudyisa uye nekudaro kunogona kukonzera uremu uye kufutisa (9, Dix).

Mbeu dzakanatswa zvakare dzakabatanidzwa kune dzakawanda zvirwere zvemetabolism. Vanogona kukonzera insulin kuramba uye vanobatanidzwa nechirwere cheshuga 2 uye chirwere chemwoyo (11, 12, 13).

Kubva pane zvinovaka muviri, pane rien zvakanaka pazviyo zvakanatswa.

Izvo zvakaderera mukudya, zvinokora uye zvinokuvadza, uye vanhu vazhinji vanodya zvakanyanya zvakanyanya.

Zvinosuruvarisa, iyo yakawanda yezviyo inoshandiswa inobva kune yakacheneswa zvakasiyana-siyana. Vanhu vashoma kwazvo vari munyika dzokuMadokero vanodya zvitsama zvikuru zvezviyo.

Pakupera kwemutsara:
Mbeu dzakanatswa dzakakwirira mumacarbohydrates anogayiwa uye anonyudzwa nekukurumidza, zvichitungamira kune nekukurumidza spikes mushuga yeropa uye zvichikonzera nzara uye zvishuwo. Ivo vanobatanidzwa nekufutisa uye akawanda metabolic zvirwere.

Zviyo zvose zvine zvakawanda zvinobatsira pautano

Zvokudya zvakakwana nguva dzose zviri nani pane zvakagadziriswa zvokudya. Zviyo hazvina kudaro.

Mbeu dzese dzinoita kunge dzakakwira mufiber uye dzakasiyana siyana zvakakosha zvinovaka muviri, uye HAZVINA zvakafanana metabolic mhedzisiro sezviyo zvakanatswa.

Chokwadi ndechekuti, mazana Zvidzidzo zvinobatanidza kudyiwa kwezviyo kumarudzi ese ehutano hwakanaka (14, 15, 16):

Hurefu hwehupenyu: Zvidzidzo zveHarvard zvakaratidza kuti vanhu vaidya zviyo zvakanyanya vaive ne9% mukana wekufa panguva yekudzidza, nekuderedzwa kwe15% mukufa kwechirwere chemoyo.17).
Kufutisa: Avo vanodya zviyo zvakawanda havanyanyi kufutisa uye vanowanzova nemafuta mashoma emudumbu (18, 19, 20, 21).
Type 2 chirwere cheshuga: Vanhu vanodya zviyo zvakawanda havagone kuva nechirwere cheshuga (22, 23, 24).
Chirwere chemoyo: Vanhu vanodya zviyo zvakawanda vane njodzi inosvika makumi matatu muzana yechirwere chemoyo, mhondi huru pasi rose (25, 26, 27, 28).
Colon Cancer: Mune imwe ongororo, 3 masevhisi ezviyo zvakakwana pazuva akabatanidzwa ne17% yakaderedzwa njodzi yegomarara remukati. Zvimwe zvidzidzo zvakawanda zvakawana mhedzisiro yakafanana (29, 30, 31).

Izvi zvinonzwika zvinokatyamadza, asi ramba uchifunga kuti mazhinji ezvidzidzo izvi ndezvekutarisa mune zvakasikwa. Havagoni kuratidza kuti zviyo zvose kunokonzerwa kuderedzwa kwengozi yechirwere, chete kuti vanhu vaidya zviyo zvakakwana kashoma vabatei.

Izvo zviri kutaurwa, kune zvakare inodzorwa miedzo (sainzi chaiyo) inoratidza kuti zviyo zvese zvinogona kuwedzera satiety uye kuvandudza akawanda ehutano mamaki, kusanganisira mamaki ekuzvimba uye njodzi yechirwere chemoyo (32, 33, 34, 35, 36, 37, 38).

Mhedziso:
Zvidzidzo zvakawanda zvinoratidza kuti vanhu vanodya zviyo zvakanyanya vane njodzi yakaderera yekufutisa, chirwere chemoyo, chirwere cheshuga, kenza yekoloni uye vanowanzorarama kwenguva refu. Izvi zvinotsigirwa nedata kubva kune inodzorwa miedzo.

Zvimwe zviyo zvine gluten, izvo zvinokonzera matambudziko kuvanhu vazhinji

Gluten ipuroteni inowanikwa muzviyo zvakaita segorosi, spelt, rye uye bhari.

Vanhu vazhinji vane gluten vasingashiviriri. Izvi zvinosanganisira vanhu vane chirwere chechiliacchirwere chakakomba che autoimmune, pamwe nevanhu vanonzwa ne gluten (39).

Chirwere cheCeliac chinokanganisa 0,7-1% yevanhu, nepo nhamba dzekunzwa kwe gluten dzinosiyana pakati pe0,5-13%, uye dzakawanda dzinowira pasi pe5-6% (40, 41).

Saka, pamwe chete, zvichida pasi pe10% yevanhu vane hanya ne gluten. Izvi zvinouya zvakare mamiriyoni yevanhu vari muUnited States chete, uye haifanirwe kutorwa senhando.

Uyu mutoro unorema zvikuru wechirwere unonzi nekudya kumwe chete (gorosi).

Zvimwe zviyo, kunyanya gorosi, zvakare zvakakwirira muFODMAPs, rudzi rwemakhahydrates anogona kukonzera kushungurudza kwekudya muvanhu vakawanda (42, 43).

Zvisinei, nekuda kwekuti gluten inokonzera matambudziko kuvanhu vakawanda hazvirevi kuti "zviyo" zvakaipa, sezvimwe zvizhinji zvekudya zvezviyo zvisina gluten.

Izvi zvinosanganisira mupunga, chibage, quinoa, uye oats (oats inofanira kunyorwa kuti "gluten-isina" kune varwere veceliac, sezvo dzimwe nguva zviyo zvegorosi zvinosanganiswa mukati mekugadzirisa).

Mhedziso:
Gluten, puroteni inowanikwa muzviyo zvakawanda (kunyanya gorosi), inogona kukonzera matambudziko kune vanhu vanonzwisisa. Nekudaro, kune zvimwe zvakawanda zviyo izvo zvakajairika gluten-isina.

Zviyo zvine makabhohaidhiretsi akawanda uye zvichida hazvina kukodzera kune vane chirwere cheshuga

Zviyo zvakawandisa mumakhahydrates.

Nokuda kwechikonzero ichi, vanogona kukonzera matambudziko kune vanhu vasingakwanisi kushivirira zvakawanda zvemakhahydrates mukudya kwavo.

Izvi ndezvechokwadi kunyanya kune vane chirwere cheshuga, avo vanowanzoita zvakanaka kwazvo pakudya kwakaderera-carb (44).

Apo vane chirwere cheshuga vanodya zvakawanda zvemakhahydrates, mazinga avo eshuga eropa anowedzera skyrocket kunze kwekunge vatora mishonga (se insulini) kuti vadzike.

Vanhu vane insulin kuramba, metabolic syndrome kana chirwere cheshuga vangangoda kudzivirira zviyo, zvikuru zvakasiyana-siyana zvakanatswa.

Zvisinei, hazvisi zviyo zvose zvakafanana munyaya iyi, uye zvimwe zvacho (sezviyo) zvingatobatsira (45, 46).

Chidzidzo chidiki chakaratidza kuti oatmeal yezuva nezuva inoderedza shuga yeropa muvarwere vane chirwere cheshuga uye yakaderedza kudiwa kwe insulin ne40% (47).

Nepo kudzivirira zviyo zvese kungave zano rakanaka kune vane chirwere cheshuga (nekuda kwecarbs), zviyo zvese zviri zvishoma "zvisina kushata" pane zvakanatswa zviyo (48).

Mhedziso:
Zviyo zvine makhahydrates akawanda, saka hazvina kukodzera kune vanhu vane kudya kwakaderera-carb. Chirwere cheshuga chinogona kusashivirira zviyo zvakawanda, nekuda kwehuwandu hwemacarbohydrates.

Zviyo zvine antinutrients, asi zvinogona kuputswa

Nharo inowanzoitika pamusoro pezviyo ndeyekuti ine antinutrients (49).

Antinutrients zvinhu zvinowanikwa muzvikafu, kunyanya zvirimwa, izvo zvinokanganisa kugaya uye kutora kwezvimwe zvinovaka muviri.

Izvi zvinosanganisira phytic acid, lectins uye zvimwe zvakawanda.

Phytic acid inogona kusunga zvicherwa uye kudzivirira kuti isanyudzwe, uye lectins inogona kukuvadza ura (50, 51).

Zvisinei, zvakakosha kuchengeta mupfungwa kuti antinutrients haisi yakananga kune zviyo. Zvinowanikwawo mumhando dzose dzezvokudya zvine utano, kusanganisira nzungu, mhodzi, nyemba, machubhu uye kunyange michero nemiriwo.

Dai taizodzivirira zvese zvekudya zvine antinutrients, pangadai pasina zvakawanda zvasara kuti tidye.

Zvichitaurwa, zvechivanhu nzira dzekugadzirira sekunyura, kumera uye kuvirisa zvinogona kukanganisa maantinutrients mazhinji (52, 53, 54).

Nehurombo, zviyo zvakawanda zvinodyiwa nhasi hazvina kuita nzira idzi dzekugadzirisa, saka dzinogona kunge dziine huwandu hwakakura hwemaantinutrients.

Kunyangwe zvakadaro, nekuti chikafu chine antinutrients hazvireve kuti chakashata kwauri. Chikafu chega chega chine zvazvakanakira nezvazvakaipira, uye mabhenefiti echikafu chaicho, chakazara kazhinji chinodarika zvinokuvadza zveantinutrients.

Mhedziso:
Kufanana nezvimwe zvekudya zvezvirimwa, zviyo zvinowanzove zvine antinutrients senge phytic acid, lectins nezvimwe. Izvi zvinogona kuputswa uchishandisa nzira dzekugadzirira sekunyorova, kumera uye kuvirisa.

Zvimwe zvikafu zvisina zviyo zvine simba rehutano

Zvidzidzo zvakawanda zvakaitwa pazvokudya zvisingasanganisi zviyo.

Izvi zvinosanganisira kudya kwakaderera-carb uye paleo kudya.

Iyo paleo yekudya inodzivirira zviyo pamusimboti, asi yakaderera-carb yekudya inoabvisa nekuda kweiyo carbohydrate yemukati.

Zvidzidzo zvakawanda pamusoro pe-low-carb uye paleo zvakaratidza kuti kudya uku kunogona kukonzera kuora muviri, kuderedza mafuta emudumbu, uye kuvandudzwa kukuru mune zvakasiyana-siyana zvehutano zviratidzo (55, 56, 57).

Zvidzidzo izvi zvinowanzo shandura zvinhu zvakawanda panguva imwe chete, saka hatigone kuzvitaura seulement kubvisa zviyo zvakakonzera hutano hunobatsira.

Asi vanoratidza zvakajeka kuti kudya kuda sanganisira zviyo kuti uve nehutano.

Kune rumwe rutivi, tine zvidzidzo zvakawanda pamusoro pezvokudya zveMediterranean, izvo zvinosanganisira (zvikurukuru) zviyo.

Kudya kweMediterranean kunewo hutano hukuru hwehutano uye kunoderedza njodzi yechirwere chemoyo uye kufa nguva isati yakwana (58, 59).

Zvinoenderana nezvidzidzo izvi, zvese zvekudya zvinosanganisira uye kusabvisa zviyo zvinogona kuenderana nehutano hwakanaka.

Sezvimwe zvinhu zvakawanda muhutano, izvi zvose zvinoenderana zvachose nemunhu.

Kana iwe uchida zviyo uye uchinzwa zvakanaka kuadya, hapana chinoita seine chikonzero chakanaka chekudzivisa chero bedzi iwe uchidya zvakanyanya. azere zviyo.

Ukuwo, kana usingadi zviyo kana kuti zvikukuvadza, hapana chakaipa nokuzvidzivisawo.

Zviyo hazvina kukosha, uye hapana chikafu chirimo chausingakwanise kuwana kubva kune zvimwe zvekudya.

Chinokosha ndechekuti zviyo zvakanaka kune vamwe, asi hazvina kunaka kune vamwe.

Kana uchida zviyo, idya. Kana usingadzidi kana kuti dzikaita kuti unzwe wakashata, dzinzvenga. Zviri nyore.

Ko Oyster Yakanaka Kwauri Mabhenefiti uye Njodzi

Par

Alice Garnier

January 4 2022

Oyster imvura yemunyu bivalve mollusks inogara munzvimbo dzemugungwa dzakadai semabay nemakungwa.

Izvo chikamu chakakosha cheecosystem, kusefa zvinosvibisa kubva mumvura uye kupa nzvimbo dzekugara kune mamwe marudzi, semabarnacle uye mussels.

Kune marudzi akasiyana-siyana emaoyster - nyama yavo ine briny, inonaka inonzi inonaka pasi rose.

Kunyangwe vachinyatsozivikanwa nekuda kwehunhu hwavo hunonzi aphrodisiac, idzi molluscs dzine zvakawanda zvekupa maererano nehutano hwakanaka.

Ichi chinyorwa chinoongorora zvinokatyamadza zvehutano zvinobatsira - asiwo njodzi - dzekudya oyster uye inotsanangura nzira dzakanakisa dzekudzigadzirira.

Nutritional Kukosha kweOyster

Oyster ine goko rakaomarara, risingaenzaniswi rinodzivirira muviri wakakora, wegrey-ruvara.

Muviri wemukati uyu – unozivikanwa senyama – unovaka muviri zvikuru.

Muchokwadi, 100-giramu yekushumira yemusango yekumabvazuva oyster inopa zvinotevera zvinovaka muviri ():

Macalorie: 68
Mapuroteni: 7 gramu
Mafuta: 3 gramu
Vhitamini D: 80% yeReference Daily Intake (RDA)
Thiamin (vitamini B1): 7% yeRDI
Niacin (vhitamini B3): 7% yeRDI
Vhitamini B12: 324% yeRDI
Simbi 37% yeRDI
Magnesium: 12% yeRDI
Phosphorus: 14% yeRDI
Zinc: 605% yeRDI
Mhangura: 223% yeRDI
Manganese: 18% yeRDI
Selenium: 91% yeRDI

Oyster ane macalorie mashoma asi ane zvinovaka muviri, zvinosanganisira mapuroteni, mafuta ane hutano, mavhitamini nemamineral.

Semuenzaniso, 100-gram (3,5-ounce) inoshumira inopa zvinopfuura zana zveRDA zvevhitamini B100, zinc, uye zinc, uye zvinopfuura makumi manomwe neshanu muzana zvezvido zvako zvezuva nezuva zveselenium nevhitamini D.

Aya magoko anonaka zvakare anowanikwa zvakanaka, mhuri yemafuta e polyunsaturated anoita mabasa akakosha mumuviri wako, sekudzora kuzvimba uye kuchengetedza moyo wako nehuropi zvine hutano ().

Vanhu vanodya chikafu chakapfuma mu omega-3 fatty acids vane njodzi yakaderera yekuva nezvirwere zvakaita sechirwere chemoyo uye Type 2 chirwere cheshuga (,).

Summary
Oyster yakazara nekudya kwakakosha, senge mapuroteni, mavhitamini, mamineral uye omega-3 fatty acids. Vanonyanya kupfuma mu vitamini B12, zinc uye mhangura.

Chinhu chakanakisa chekudya kwakakosha

Oyster yakazara nekudya. Vanonyanya kupfuma mune zvinotevera mavhitamini nemaminerari:

Vhitamini B12. Ichi chikafu chakakosha pakuchengetedza hurongwa hwemagetsi, metabolism uye kuumbwa kwemasero eropa. Vanhu vazhinji, kunyanya vakuru vakuru, havana vhitamini iyi ().
Zinc. Iyi mineral inobata basa rakakosha muhutano hwekudzivirira kwemuviri, metabolism uye kukura kwesero. A 3,5-ounce (100-giramu) kushanda kwemaoyster inopa zvinopfuura mazana matanhatu muzana eRDI ().
Selenium. Iyi mineral inochengetedza basa rakakodzera rethyroid uye metabolism. Inoshandawo se antioxidant ine simba, inobatsira kudzivirira kukuvara kwesero kunokonzerwa nemahara radicals ().
Vhitamini D. yakakosha kune hutano hwekudzivirira muviri, kukura kwesero uye hutano hwemapfupa. Vanhu vazhinji havana vhitamini iyi, kunyanya avo vanogara munzvimbo dzinotonhora ().
Iron. Muviri wako unoda kugadzira hemoglobin uye myoglobin, mapuroteni anotakura okisijeni mumuviri wako wese. Vanhu vazhinji havawani iron yakakwana mukudya kwavo ().

Pamusoro pemamwe mabasa akasiyana muhutano, mazhinji ezvikafu izvi anopawo antioxidant kudzivirira.

Semuenzaniso, i antioxidant ine simba inobatsira kudzivirira muviri wako kubva kune oxidative kusagadzikana, kusaenzana kunoitika kana yakawandisa yemahara radicals inogadzirwa.

Oxidative stress yakabatanidzwa kune huwandu hwezvirwere zvisingaperi, senge kenza, chirwere chemoyo, uye kuderera kwepfungwa ().

Uyezve, zinc uye mavhitaminzi B12 uye D anewo antioxidant mhedzisiro, inowedzera kuwedzera mabhenefiti ekudzivirira eoyster (,).

Tsvagiridzo inoratidza kuti vanhu vanodya chikafu chakapfuma mune antioxidants vanoderedza njodzi yavo yechirwere chemoyo, chirwere cheshuga, mamwe magomarara, uye zvese-zvinokonzera kufa (, , ).

Summary
Oyster akapfuma mu zinc, iron, selenium, uye mavhitaminzi B12 uye D. Zvimwe zveizvi zvinovaka muviri zvine antioxidant uye zvinobatsira kukurudzira hutano hwese.

Chinhu chepamusoro cheprotein

Oyster ndiyo yakanakisa sosi ye, ine 3,5-ounce (100-giramu) inoshanda ine 7 magiramu eichi chekuzadza chikafu.

Iwo zvakare sosi yakakwana yemapuroteni, zvinoreva kuti ane ese mapfumbamwe akakosha amino acids anodiwa nemuviri wako.

Kuwedzera mapuroteni masosi pakudya uye masvutugadziro anogona kubatsira kukurudzira manzwiro ekuzara uye kukurudzira.

Zvikafu zvine mapuroteni zvinodzikamisa nzara nekuwedzera mazinga e satiety-anokurudzira mahormone senge peptide YY uye cholecystokinin (CCK) (, ).

Zvokudya zvine mapuroteni akawanda zvakaratidzwa kuti zvinobudirira mukukurudzira kuora muviri uye zvichiita kuti uremu huwedzere kudarika kudya kwemafuta mashoma kana kudya kwe-carbohydrate (,,).

Kudya chikafu chine mapuroteni akawanda kunogonawo kubatsira pakudzora shuga muropa, kunyanya kune vanhu vane chirwere cheshuga.

Semuenzaniso, kuongororwa kwezvidzidzo zvipfumbamwe kwakaratidza kuti kudya kweprotein kwakanyanya kuderedza hemoglobin A1c mazinga - chiratidzo chekugara kwenguva refu shuga yeropa - kune vanhu vakuru vane chirwere cheshuga chechipiri ().

Uyezve, kudya kwakakwirira-mapuroteni kunogona kuderedza ngozi dzechirwere chemwoyo kune vanhu vane chirwere cheshuga chechipiri.

Ongororo yezvidzidzo zve 18 muvanhu vane chirwere cheshuga chechipiri vakawana kuti kudya kweprotein yakakwirira zvakanyanya kuderedza triglyceride mazinga, dambudziko guru rehutano hwemwoyo ().

Summary
Zvokudya zvine mapuroteni akawanda zvinosanganisira oyster zvinogona kukurudzira kuonda, kuvandudza kudzora shuga yeropa, uye kuderedza chirwere chemoyo chengozi muvanhu vane Type 2 chirwere cheshuga.

Iine yakasarudzika antioxidant

Pamusoro pekupfuma mune zvinovaka muviri zvinobatsira sevhitamini, oyster inewo yakasarudzika, ichangobva kuwanikwa antioxidant inonzi 3,5-dihydroxy-4-methoxybenzyl doro (DHMBA).

DHMBA ndeye phenolic komisheni inoratidza ine simba antioxidant mhedzisiro.

Muchokwadi, chidzidzo chetest-tube chakaratidza kuti yaive yakapetwa ka15 simba pakurwisa oxidative kusagadzikana kupfuura Trolox, fomu yekugadzira yevhitamini E inowanzoshandiswa kudzivirira kukuvadzwa kunokonzerwa neoxidative kusagadzikana ().

Zvimwe zvidzidzo zvetest-tube zvinoratidza kuti DHMBA kubva kumaoyster inogona kunyanya kubatsira.

Semuenzaniso, ongororo yechubhu yakaratidza kuti yakadzivirira masero echiropa chemunhu kubva mukukuvadzwa uye kufa kwesero kunokonzerwa nekukonzeresa oxidative kusagadzikana ().

Masayendisiti anotarisira kuti DHMBA inogona kubatsira mukudzivirira kana kurapa chirwere chechiropa mune ramangwana, asi tsvakiridzo parizvino inongogumira kune test-tube zvidzidzo ().

Imwe ongororo yechubhu yakawana kuti DHMBA yakaderedza oxidation yeLDL (yakaipa) cholesterol. Cholesterol oxidation ikemikari inobatana neatherosclerosis (plaque buildup mutsinga dzako), njodzi huru yechirwere chemoyo (,).

Kunyangwe mhedzisiro iyi ichivimbisa, tsvakiridzo yakawanda inodiwa kuona kana DHMBA ingave inoshanda mukurwisa kushushikana kweoxidative muvanhu.

Summary
DHMBA ine simba antioxidant mune oyster. Inogona kubatsira kurwisa kukuvara kweoxidative, kubatsira chiropa uye hutano hwemoyo. Zvakadaro tsvagiridzo parizvino inongogumira kune test-tube zvidzidzo.

Zvinogona Kufunganya

Kunyange zviri pachena kuti oyster inopa hutano hunoshamisa, zvimwe zvinonetsa zviripo, kunyanya kana zvikadyiwa zvakabikwa.

Inogona kunge iine utachiona

Kudya nyama yeoyster mbishi kunoisa njodzi huru yehutachiona hwehutachiona.

Vibrio mabhakitiriya - kusanganisira Vibrio inokuvadza et Vibrio parahaemolyticus - inogona kuiswa muchikafu nekusefa. Kuadya ari mbishi kunogona kuwedzera njodzi yako yekuonekwa.

Utachiona nehutachiona uhu hunogona kutungamira kune zviratidzo zvakaita semanyoka, kurutsa, fivha, uye zvakatonyanya kuoma, sepsis, hutachiona hweropa hunogona kutungamira kurufu ().

Maererano neCenters for Disease Control and Prevention (CDC), 100 ye80 vanhu vanorwara ne vibrio mabhakitiriya muUnited States gore negore vanofa nehutachiona ().

Zvimwe zvinosvibisa

Oyster inogonawo kutakura mavhairasi erudzi rweNorwalk uye enteroviruses izvo zvinogona kuunza njodzi dzehutano ().

Pamusoro pezvo, idzi shellfish dzinogona kunge dziine zvinosvibisa makemikari, kusanganisira simbi dzinorema senge lead, cadmium uye ().

Nekuda kwenjodzi idzi dzinogona kuve dzehutano, vana, vanhu vane hutachiona husina simba, uye vakadzi vane pamuviri kana vanoyamwisa vanofanira kudzivisa kudya hove yegungwa mbishi (, , ).

Avo vanosarudza kudya oyster mbishi vanofanira kuziva nezvenjodzi idzi dzinogona kuitika. Parizvino, hapana nzira yekuona kuti vakachengeteka kuti vadye mumhando yavo yakasvibirira, kunyangwe kutariswa kwakasimba nehurumende nehurumende.

Ichi ndicho chikonzero masangano makuru ehutano seCDC achikurudzira chete kuvapedza zvakabikwa ().

Dzimwe njodzi

Oyster ine zinc yakawanda kwazvo. Kunyangwe iyi mineral yakakosha kune hutano, kushandiswa kwayo kunogona kukuvadza.

Kunyange zvazvo zinc toxicity inowanzobatanidzwa nekuwedzera, kudya oyster yakawandisa kakawanda kunogona kuva nemigumisiro yakaipa yehutano, yakadai sekuderedzwa kwemaminerari uye iron iyo zinc inokwikwidzana nayo pakunyura.

Pamusoro pezvo, avo vasingawirirani nezvokudya zvegungwa vanofanira kudzivisa kuzvidya.

Summary
Maoyster mbishi anogona kutakura mabhakitiriya anogona kukuvadza uye mavhairasi. Masangano ezveutano anokurudzira kuabika asati adya kuti adzivise zvirwere zvine ngozi.

Kubika nekunakidzwa

Nemhaka yokuti inogona kuisa ngozi kune utano, idya maoyster mbishi nekuchenjerera. Gara uzvitenge kubva kune inoremekedzwa, kunyangwe izvi zvisingavimbise kuchengeteka (36).

Kudzidya dzakabikwa kwakachengeteka zvikuru nokuti kubika kunoparadza utachiona hunokuvadza.

Heano dzimwe nzira dzinonaka uye dziri nyore dzekuwedzera oyster pakudya kwako:

Wedzera yakabikwa oyster nyama kune pasta ndiro.
Pfeka oyster yakazara nechingwa chekudya uye grill.
Vashumire zvakabikwa mudeko ravo uye zvakashongedzwa ne.
Vawedzere kune soups nehove yegungwa.
Fry the panko-crusted oyster nyama mukokonati mafuta.
Zvipise uye uzvifukidze nemuto weremoni uye bota.
Pfeka maoyster halves ne marinade yaunosarudza uye wogocha pagrill.

Heano mamwe matipi ekuchengetedza ekufunga kana uchitenga oyster:

Sarudza chete oyster ane makungu akavharwa. Rasa chero nemateko akashama.
Sekureva kweFood and Drug Administration (FDA), oyster isingavhure panguva yekubika inofanirwa kuraswa (37).
Usabika zvakawanda panguva imwe chete mupoto imwe chete, sepakubikira, sezvo kuwandisa kunogona kukonzera kusabika.

Summary
Kuti udzivise utachiona, idya oyster yakabikwa zvakanaka. Sarudza aya ane mateko akavharwa worasa chero asingavhure panguva yekubika.

Chinonyanya kukosha

Oyster ihove ine hutano zvakanyanya inopa hutano hwakasiyana-siyana.

Izvo zvakazara nemapuroteni emhando yepamusoro, mavhitamini, zvicherwa uye antioxidants, izvo zvese zvinobatsira kune hutano hwako.

Zvakadaro, oyster anogona kunge aine mabhakitiriya anogona kukuvadza, saka nakidzwa nawo akabikwa kudzivirira kutapukirwa.

Kana iwe uri mudiwa wehove yegungwa, edza kuwedzera aya anonaka ehove mukudya kwako.

Tag: bonnes