Ibhanana: intle okanye imbi

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April 30 2022

Iibhanana ziphakathi kwezona zidumileyo ehlabathini.

Ziphathekayo kakhulu kwaye kulula ukuzisebenzisa, zizenza zibe yeyona nto ilungileyo ekuhambeni.

Iibhanana nazo zinezondlo kwaye zinezixa eziphezulu zefiber kunye ne-antioxidants.

Nangona kunjalo, abantu abaninzi bayathandabuza malunga neebhanana ngenxa yeswekile ephezulu kunye nomxholo wecarbohydrate.

Eli nqaku lithatha ukujonga ngokubanzi kwiibhanana kunye nemiphumo yazo yezempilo.

Iibhanana zinezondlo ezibalulekileyo eziliqela
Ngaphezulu kwe-90% yeekhalori kwiibhanana zivela.

Njengoko ibhanana ivuthwa, isitatshi esikuyo sijika sibe yiswekile.

Ngesi sizathu, iibhanana ezingavuthwanga (eziluhlaza) zinestatshi eninzi kunye nestatshi esixhathisayo, ngelixa iibhanana ezivuthiweyo (ezimthubi) zineswekile ikakhulu.

Iibhanana zikwanazo nesixa esifanelekileyo sefayibha kwaye zinamafutha aphantsi kakhulu.

Kukho iintlobo ezininzi zeebhanana, ezizenza zahluke ngobukhulu kunye nombala. Ibhanana ephakathi (118 grams) iqulethe malunga ne-105.

Ibhanana enobungakanani obuphakathi ikwaqulathe ezi zondlo zilandelayo ():

Potassium: 9% yeRDI.
Vitamin B6: 33% yeRDI.
Vitamin C: 11% yeRDI.
Magnesium: 8% yeRDI.
Ubhedu: 10% yeRDI.
Imanganizi: 14% yeRDI.
Ifayibha: Iigrama ezingama-3,1.

Iibhanana zikwanazo nezinye iikhompawundi zezityalo eziluncedo kunye ne-antioxidants, kuquka i-dopamine kunye ne-catechin ().

Ukufumana iinkcukacha ezithe kratya kwizondlo kwiibhanana, iqulethe yonke into oyifunayo ukuyazi.

Isiphelo:
Iibhanana ngumthombo olungileyo wezondlo ezininzi, kubandakanya i-potassium, ivithamin B6, ivithamin C kunye nefiber. Zikwaqulethe ii-antioxidants ezahlukeneyo kunye neekhompawundi zezityalo.

Iibhanana ziphezulu kwifayibha kunye nestatshi esixhathisayo

ibhekisa kwiicarbohydrates ezingenakwetyiswa kwinkqubo yokwetyisa ephezulu.

Ukutya okuphezulu kwefayibha kuye kwadityaniswa neenzuzo ezininzi zempilo. Ibhanana nganye iqulethe malunga ne-3 grams, okwenza kube ngumthombo olungileyo wefiber (,).

Iibhanana eziluhlaza okanye ezingekavuthwa zizityebi, uhlobo lwecarbohydrate engagayekiyo esebenza njengefayibha. Ibhanana iluhlaza, iphezulu isiqulatho sestatshi esixhathisayo ().

Isitatshi esixhathisayo sidityaniswe kwiinzuzo ezininzi zempilo (, , , , , , ):

Ukuphucula impilo yekholoni.
Ukonyuka kwemvakalelo yokuhlutha emva kokutya.
Nciphisiwe.
Yehla amanqanaba eswekile yegazi emva kokutya.

IPectin lolunye uhlobo lwefiber yokutya efumaneka kwiibhanana. I-Pectin inika ubume bebhanana, ibanceda bagcine imilo yabo.

Xa iibhanana zivuthwa kakhulu, ii-enzymes ziqala ukuqhekeza i-pectin kwaye isiqhamo sithambile kwaye sinama-mushy ().

I-Pectin inokunciphisa ukutya kunye namaqondo aphakathi eswekile yegazi emva kokutya. Banokunceda ukukhusela kumhlaza wekoloni (,,,,).

Isiphelo:
Iibhanana zityebile kwifiber. Iibhanana ezingekavuthwa nazo ziphezulu kwistatshi esixhathisayo kunye ne-pectin, enokubonelela ngeenzuzo ezininzi zempilo.

IiBhanana Zikuchaphazela Njani Ukuncipha Kobunzima?

Akukho zifundo ziye zaphanda iziphumo zebhanana kwi.

Nangona kunjalo, uphononongo lwabantu abatyebe kakhulu kunye nabanesifo seswekile baphanda indlela ibhanana engavuthwanga ngayo starch (isityebi kwistatshi esixhathisayo) sichaphazela ubunzima bomzimba kunye novelwano lwe-insulin.

Baye bafumanisa ukuba ukuthatha i-24 grams ye-banana starch imihla ngemihla kwiiveki ze-4 kubangele ukulahlekelwa kwesisindo se-2,6 pounds (1,2 kg), ngelixa kuphuculwe ukuvakalelwa kwe-insulin ().

Olunye uphando luye lwadibanisa ukusetyenziswa kweziqhamo ekulahlekeni kobunzima. Iziqhamo zizityebi kwifiber, kwaye i-fiber intake ephezulu idibaniswe nobunzima bomzimba obuphantsi (,,).

Ukongezelela, isitashi esichasayo sisandul 'ukufumana ingqalelo njengesithako sokunciphisa umzimba ().

Inokuba negalelo ekunciphiseni umzimba ngokunyusa ukuhlutha kunye nokunciphisa umdla wokutya, ukunceda abantu batye iikhalori ezimbalwa (, ).

Nangona akukho zifundo zibonise ukuba iibhanana ngokwayo bangela ukwehla kobunzima, baneempawu ezininzi ekufuneka zibenze babe mnye.

Oko kuthethwa, iibhanana azikho ukutya okulungileyo. Ibhanana ephakathi iqulethe i-27 grams ye-carbohydrates.

Isiphelo:
Isiqulatho sefayibha kwiibhanana sinokukhuthaza ukwehla kobunzima ngokwandisa iimvakalelo zokuhlutha kunye nokunciphisa umdla wokutya. Nangona kunjalo, umxholo ophezulu we-carbohydrate kwiibhanana ubenza bangafaneleki ukutya okune-carb ephantsi.

Iibhanana zityebile kwi potassium

Iibhanana zingumthombo omkhulu wokutya we-potassium.

Ibhanana ephakathi iqulethe malunga ne-0,4 grams ye-potassium, okanye i-9% ye-RDI.

I-Potassium yiminerali ebalulekileyo abantu abaninzi abangafumani ngokwaneleyo kuyo. Idlala indima ebalulekileyo kulawulo lwegazi kunye nokusebenza kwezintso ().

Ukutya okutyebileyo kwe-potassium kunokunceda ukunciphisa uxinzelelo lwegazi kwaye kube nefuthe elihle kwimpilo yentliziyo. Ukutya okuphezulu kwe-potassium kudibaniswa nomngcipheko wokunciphisa isifo senhliziyo (,,).

Isiphelo:
Iibhanana zinepotassium eninzi, nto leyo enokunceda ukunciphisa uxinzelelo lwegazi nokunciphisa ingozi yesifo sentliziyo.

Iibhanana zikwaqulethe isixa esifanelekileyo se-magnesium

Iibhanana ngumthombo olungileyo we-magnesium, njengoko iqulethe i-8% ye-RDI.

I-Magnesium iyiminerali ebaluleke kakhulu emzimbeni, kwaye amakhulu eenkqubo ezahlukeneyo zifuna ukuba isebenze.

Ukutya okuphezulu kwe-magnesium kunokukhusela kwizifo ezahlukeneyo ezingapheliyo, kubandakanywa uxinzelelo lwegazi oluphezulu, isifo senhliziyo, kunye nohlobo lwe-2 yeswekile ().

I-Magnesium inokudlala indima enenzuzo kwimpilo yethambo (,,,).

Isiphelo:
Iibhanana ngumthombo olungileyo we-magnesium, iminerali edlala amakhulu eendima emzimbeni. I-Magnesium inokukhusela kwisifo senhliziyo kunye nohlobo lwe-2 yeswekile.

Iibhanana zinokuba neeNzuzo zeMpilo yokwetyisa

Iibhanana eziluhlaza ezingekavuthwa zizityebi kwi-starch enganyangekiyo kunye ne-pectin.

Ezi zixhobo zisebenza njengezondlo ze-prebiotic, ezondla iibhaktheriya ezilungileyo kwinkqubo yokugaya ().

Ezi zondlo zibiliswa yibhaktheriya elungileyo kwikholoni, eyenza i-butyrate ().

I-Butyrate yi-acid-chain fatty acid enegalelo kwimpilo yokwetyisa. Kwakhona kunokunciphisa umngcipheko womhlaza wekoloni (,).

Isiphelo:
Iibhanana ezingavuthwanga eziluhlaza zinesitatshi esixhathisayo kunye nepectin, ezinokuxhasa impilo yokwetyisa kunye nokunciphisa umngcipheko womhlaza wekoloni.

Ngaba iibhanana zikhuselekile kubantu abanesifo seswekile?

Iimbono zahlulahlulwe malunga nokuba iibhanana zikhuselekile na kubantu abanesifo seswekile kuba zinesitatshi kunye neswekile eninzi.

Nangona kunjalo, basabala phantsi ukuya kumyinge kwi-index ye-glycemic, elinganisa indlela ukutya okuchaphazela ngayo ukunyuka kwamanqanaba eswekile yegazi emva kokutya.

I-Banana ine-index ye-glycemic ye-42 ukuya kwi-62, kuxhomekeke ekuvuthweni kwabo ().

Ukutya iibhanana ezilinganiselweyo kufanele kukhuseleke kubantu abanesifo seswekile, kodwa basenokukuphepha ukutya izixa ezikhulu zeebhanana ezivuthiweyo.

Ukongezelela, kufanele kuphawulwe ukuba abantu abanesifo seswekile bafanele bahlale beqiniseka ukuba bayawabeka esweni amanqanaba eswekile yegazi emva kokuba betyile ukutya okuninzi okunecarbohydrates neswekile.

Isiphelo:
Ukutya umlinganiselo ophakathi weebhanana akufanele kunyuse kakhulu amanqanaba eswekile yegazi. Nangona kunjalo, abantu abanesifo seswekile kufuneka balumke ngeebhanana ezivuthiweyo.

Ingaba iibhanana zineziphumo ezibi kwimpilo?

Iibhanana azibonakali zineziphumo ebezingalindelekanga ezimandundu.

Nangona kunjalo, abantu abangadibaniyo ne-latex nabo banokungadibani neebhanana.

Uphononongo lubonise ukuba malunga ne-30-50% yabantu abane-latex allergies nabo banovakalelo kukutya okuthile kwezityalo ().

Isiphelo:
Iibhanana azibonakali zineziphumo ezibi zempilo ezaziwayo, kodwa zinokubangela ukuphazamiseka kwabanye abantu abane-latex allergies.

Njengeziqhamo ezininzi, iibhanana zisempilweni kakhulu

Iibhanana zinezondlo kakhulu.

Ziqulethe i-fiber, i-potassium, i-vitamin C, i-vitamin B6 kunye nezinye iikhompawundi zezityalo eziluncedo.

Ezi zondlo zinokuba nenani leenzuzo zempilo, ezifana nokugaya kunye nempilo yentliziyo.

Nangona iibhanana zingakufanelanga ukutya okune-carb ephantsi kwaye zinokubangela iingxaki kwabanye abanesifo seswekile, kukutya okusempilweni okumangalisayo xa iyonke.

Cereal: zilungile okanye zimbi kuwe

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April 30 2022

Iisiriyeli ngowona mthombo mkhulu wamandla okutya emhlabeni.

Iintlobo ezintathu ezisetyenziswa kakhulu yingqolowa, irayisi kunye nombona.

Ngaphandle kokusetyenziswa ngokubanzi, iziphumo zezempilo zeesiriyeli ziyaphikisana.

Abanye bakholelwa ukuba ziyinxalenye ebalulekileyo yokutya okunempilo, ngelixa abanye bakholelwa ukuba zenza ingozi.

EUnited States, amagunya ezempilo ancomela ukuba amabhinqa atye iipakele ezi-5 ukuya kwezi-6 ngosuku nokuba amadoda atye isi-6 ukuya kwezisi-8 (1).

Nangona kunjalo, ezinye iingcali zempilo zikholelwa ukuba kufuneka siziphephe iinkozo kangangoko kunokwenzeka.

Ngokukhula kokuthandwa kwe-paleo yokutya, okuphelisa iinkozo, abantu behlabathi jikelele bayayinqanda iinkozo ngenxa yokuba bakholelwa ukuba abanampilo.

Njengoko kudla ngokuba njalo kwisondlo, kukho iingxabano ezilungileyo kumacala omabini.

Eli nqaku lijonga nzulu kwiinkozo kunye nemiphumo yazo yezempilo, ukujonga okulungileyo nokubi.

Yintoni iicereals?

Iinkozo eziziinkozo (okanye iinkozo nje) zincinci, ziqinile, imbewu eyomileyo etyiwayo ekhula kwizityalo ezinezityalo ezibizwa ngokuba ziicereals.

Zikukutya okusisiseko kumazwe amaninzi kwaye zibonelela ngamandla okutya amaninzi kwihlabathi liphela kunalo naliphi na elinye iqela lokutya.

Iinkozo ziye zadlala indima enkulu kwimbali yoluntu, kwaye ukulima okuziinkozo yenye yeenkqubela phambili ezinkulu eziphembelele uphuhliso lwempucuko.

Ziyatyiwa ngabantu, kwaye zikwasetyenziselwa ukondla nokutyebisa imfuyo. Emva koko iinkozo zinokulungiswa zibe ziimveliso ezahlukeneyo zokutya

Namhlanje, ezona cereals ziveliswa kakhulu kwaye zityiwa ngumbona (okanye umbona), irayisi kunye nengqolowa.

Ezinye iinkozo ezisetyenzisiweyo ngezixa ezincinci ziquka irhasi, ihabile, amazimba, i-millet, irye kunye nezinye ezininzi.

Kukwakho nokutya okubizwa ngokuba ziipseudograins, ezingezizo iinkozo ngokobuchwephesha, kodwa zilungiswa kwaye zityiwe njengeenkozo. Ezi ziquka iquinoa kunye ne-buckwheat.

Ukutya okusekwe kwiinkozo kubandakanya isonka, ipasta, iicereals zakusasa, i-muesli, i-oatmeal, i-tortillas, kunye nokutya okungenamsoco okufana neepastries kunye namaqebengwana. Iimveliso eziziinkozo zikwasetyenziselwa ukwenza izithako ezongezwa kuzo zonke iintlobo zokutya okugayiweyo.

Ngokomzekelo, isiraphu yengqolowa ephezulu ye-fructose, i-sweetener enkulu kwi-American diet, yenziwe ngombona.

Ekupheleni komgca :
Iinkozo ziimbewu ezomileyo ezityiwayo zezityalo ezibizwa ngokuba zii-cereals. Banika amandla okutya amaninzi ehlabathini lonke kunalo naliphi na elinye iqela lokutya. Eyona cereals isetyenziswa kakhulu ngumbona (umbona), irayisi kunye nengqolowa.

Iinkozo ezipheleleyo ngokuchasene neenkozo ezisulungekisiweyo

Njengazo zonke ezinye ukutya, azikho zonke iinkozo ezilinganayo.

Kubalulekile ukwahlula phakathi kweenkozo kunye neenkozo ezisulungekileyo.

Inkozo egcweleyo inezahlulo ezi-3 eziphambili (2, 3):

Ifayibha: Umaleko oqinileyo wangaphandle weenkozo. Iqulethe i-fiber, iiminerali kunye ne-antioxidants.
Intsholongwane: Isiseko esityebileyo sezondlo esiqulethe i-carbohydrates, i-lipids, iiprotheni, iivithamini, iiminerali, i-antioxidants kunye neentlobo ezahlukeneyo ze-phytonutrients. Intsholongwane yi-embryo yesityalo, inxalenye evelisa isityalo esitsha.
I-Endosperm: Uninzi lweenkozo luqulathe ikakhulu icarbohydrates (ngendlela yesitatshi) kunye neprotein.

Ukhozo olusulungekileyo luye lwasuswa i-bran kunye nentsholongwane, kushiya i-endosperm kuphela (4).

Ezinye iinkozo (njenge-oats) zidla ngokutyiwa ngokupheleleyo, ngelixa ezinye zityiwa zicocwe.

Iinkozo ezininzi zityiwa kakhulu emva kokuba zigutywe zibe ngumgubo ocolekileyo kakhulu kwaye zicutshungulwe ngendlela eyahlukileyo. Oku kuquka ingqolowa.

kubalulekile: Gcina ukhumbula ukuba ileyibhile yonke yeenkozo kwiipakethe zokutya inokulahlekisa kakhulu. Ezi nkozo bezisoloko zicolwa zibe ngumgubo ocoleke kakhulu kwaye kulindeleke ukuba zibe neziphumo ezifanayo zemetabolism koogxa bawo abasulungekisiweyo.

Imizekelo ibandakanya ukutya okuziinkozo okucutshungulweyo, okufana ne “whole grain” Froot Loops kunye neCocoa Puffs. Oku kutya AKUKHO mpilweni, nangona kusenokuba nezixa ezincinci (ezicoliweyo) ezipheleleyo.

Isiphelo:
Ukhozo olupheleleyo luqulethe i-bran kunye nentsholongwane yengqolowa, enika ifayibha kunye nazo zonke iintlobo zezondlo ezibalulekileyo. Iinkozo ezisulungekisiweyo ziye zasuswa ezi nxalenye zezondlo, zishiya kuphela i-endosperm ene-carbohydrate-rich.

Ezinye iinkozo zinezondlo ezininzi

Ngelixa iinkozo ezisulungekileyo ziphantsi kwezondlo (iikhalori ezingenanto), iinkozo ezipheleleyo azikho.

Iingqolowa ezipheleleyo zivame ukuba zizityebi kwizondlo ezininzi, kuquka i-fiber, iivithamini B, i-magnesium, isinyithi, i-phosphorus, i-manganese kunye ne-selenium (5, 6).

Kukwaxhomekeke kuhlobo lweenkozo. Ezinye iinkozo (ezifana ne-oats kunye nengqolowa epheleleyo) zinomsoco, ngelixa ezinye (ezifana nerayisi kunye nombona) azinasondlo kakhulu, nakwimo yazo yonke.

Gcina ukhumbula ukuba iinkozo ezisulungekileyo zihlala ziqiniswa ngezondlo ezifana nentsimbi, ifolate, kunye neevithamini ze-B, ukuze zithathe indawo yezondlo ezilahlekileyo ngexesha lokulungiswa.7).

Isiphelo:
Iinkozo ezisulungekileyo ziphantsi kwezondlo, kodwa ezinye iinkozo (ezifana ne-oats kunye nengqolowa) zilayishwe izondlo ezininzi ezibalulekileyo.

Iinkozo ezisulungekileyo azinampilo kakhulu

Iinkozo ezisulungekileyo zifana neenkozo ezipheleleyo, ngaphandle bonke izinto ezintle zisusiwe.

Konke okuseleyo yi-carbohydrate- kunye ne-endosperm ecebileyo yekhalori enestatshi esininzi kunye nezixa ezincinci zeprotheyini.

Ifayibha kunye nezondlo zisusiwe, kwaye iinkozo ezisulungekileyo ke ngoko zihlelwa njengeekhalori "ezingenanto".

Ngenxa yokuba iicarbohydrates zahluliwe kwifayibha, kwaye mhlawumbi zide zagutywa zibe ngumgubo, ngoku zifikeleleka lula kwiienzymes zokwetyisa zomzimba.

Ngenxa yesi sizathu bayabola ngokukhawulezakwaye inokubangela i-spikes ngokukhawuleza kwiswekile yegazi xa idliwe.

Xa sisitya ukutya okunekhabhohayidrethi esulungekileyo, iswekile yegazi inyuka ngokukhawuleza, ize iphinde yehle kwakhona kamsinya emva koko. Xa amanqanaba eswekile esegazini ehla, siyalamba kwaye sibe neminqweno (8).

Uphononongo oluninzi lubonisa ukuba ukutya ezi ntlobo zokutya kukhokelela ekutyeni kakhulu kwaye ke ngoko kunokukhokelela ekufumaneni ubunzima kunye nokutyeba kakhulu (9, Dix).

Iinkozo ezisulungekileyo ziye zadityaniswa nezifo ezininzi ze-metabolic. Banokubangela ukuxhathisa kwe-insulin kwaye badibaniswa nohlobo lwe-2 yeswekile kunye nesifo senhliziyo (11, 12, 13).

Ukusuka kwimbono yesondlo, kukho rien ilungile kwiinkozo ezisulungekileyo.

Zinezondlo ezisezantsi, ziyatyeba kwaye ziyingozi, kwaye uninzi lwabantu lutya kakhulu.

Ngelishwa, uninzi lokutya okuziinkozo luvela kwiindidi ezisulungekileyo. Bambalwa kakhulu abantu kumazwe aseNtshona abatya isixa esikhulu seenkozo ezipheleleyo.

Ekupheleni komgca :
Iinkozo ezisulungekileyo ziphezulu kwiicarbohydrates ezityiswayo kwaye zifunxwe ngokukhawuleza okukhulu, okukhokelela kwi-spikes ekhawulezayo kwiswekile yegazi kunye nendlala kunye neminqweno. Zinxulunyaniswa nokutyeba kunye nezifo ezininzi ze-metabolic.

Iinkozo ezipheleleyo zineenzuzo ezininzi zempilo

Ukutya okupheleleyo kuhlala kungcono kunokutya okucutshungulweyo. Iisiriyeli nazo ziyahluka.

Iinkozo ezipheleleyo zikholisa ukuba phezulu kwifayibha kunye nezakhamzimba ezibalulekileyo, kwaye AKUKHO iziphumo ezifanayo zemetabolism njengeenkozo ezisulungekileyo.

Inyaniso yile, amakhulu Izifundo zinxulumanisa ukutya okuziinkozo kuzo zonke iintlobo zeenzuzo zempilo (14, 15, 16):

Ubomi obude: Uphononongo lweHarvard lubonise ukuba abantu abatya ukutya okuziinkozo okuninzi babene-9% engaphantsi kokufa ngexesha lokufunda, kunye nokuncipha kwe-15% yokufa ngenxa yesifo sentliziyo.17).
Ukutyeba: Abo batya ukutya okuziinkozo okuninzi abanakufane batyebe kakhulu kwaye batyekele ekubeni namafutha amancinci esiswini (18, 19, 20, 21).
Uhlobo lwe-2 yeswekile: Abantu abatya iinkozo ezininzi abanakufane babe nesifo seswekile (22, 23, 24).
Isifo sentliziyo: Abantu abatya ukutya okuziinkozo okuninzi banomngcipheko ongaphantsi wama-30% wesifo sentliziyo, esona sibulali sikhulu ehlabathini (25, 26, 27, 28).
Umhlaza weKoloni: Kuphononongo olunye, i-3 ye-servings yeenkozo ezipheleleyo ngosuku yadibaniswa ne-17% yokunciphisa umngcipheko womhlaza we-colorectal. Ezinye izifundo ezininzi zifumene iziphumo ezifanayo (29, 30, 31).

Oku kuvakala kuchukumisa, kodwa khumbula ukuba uninzi lwezi zifundo luqwalaselo kwindalo. Abanakungqina ukuba iinkozo ezipheleleyo wabangela ukunciphisa umngcipheko wesifo, kuphela ukuba abantu abadla ukutya okuziinkozo babe mancinci amathuba babambe.

Oko kuthethwa, kukho nezilingo ezilawulwayo (isayensi yokwenyani) ebonisa ukuba iinkozo ezipheleleyo zinokunyusa ukuhlutha kunye nokuphucula amanqaku amaninzi ezempilo, kubandakanywa amakishi okuvuvukala kunye nesifo senhliziyo (32, 33, 34, 35, 36, 37, 38).

Isiphelo:
Izifundo ezininzi zibonisa ukuba abantu abatya ukutya okuziinkozo kakhulu banomngcipheko omncinci wokutyeba, isifo sentliziyo, isifo seswekile, umhlaza wekoloni kwaye bahlala bephila ixesha elide. Oku kuxhaswa yidatha evela kulingo olulawulwayo.

Ezinye iinkozo zinegluten, ebangela iingxaki kubantu abaninzi

I-Gluten yiprotheni efumaneka kwiinkozo ezifana nengqolowa, i-spelt, i-rye kunye nerhasi.

Abantu abaninzi abanayo i-gluten. Oku kuquka abantu abane isifo se-celiacIsifo esibi kakhulu se-autoimmune, kunye nabantu abanovelwano kwigluten (39).

Isifo se-Celiac sichaphazela i-0,7-1% yabantu, ngelixa amanani e-gluten sensitivity ahluka phakathi kwe-0,5-13%, kwaye amaninzi awela malunga ne-5-6% (40, 41).

Ke, lilonke, mhlawumbi ngaphantsi kwe-10% yabemi banovelwano kwi-gluten. Oku kwakhona kuza phantsi izigidi yabantu base-United States kuphela, kwaye akufuneki ithathwe lula.

Lo ngumthwalo onzima kakhulu wesifo kubalelwa kukutya okukodwa (ingqolowa).

Ezinye iinkozo, ngakumbi ingqolowa, nazo ziphezulu kwi-FODMAP, uhlobo lwe-carbohydrate olunokubangela ukuphazamiseka kokugaya ukutya kubantu abaninzi.42, 43).

Nangona kunjalo, ngenxa yokuba i-gluten ibangela iingxaki kubantu abaninzi ayithethi ukuba "iinkozo" zibi, njengoko ukutya okuninzi okuziinkozo ku-gluten-free.

Oku kubandakanya irayisi, umbona, iquinoa, kunye ne-oats (i-oats kufuneka ibhalwe "i-gluten-free" kwizigulana ezigulayo, njengoko ngamanye amaxesha imikhondo yengqolowa ixutywa ngexesha lokucubungula).

Isiphelo:
I-Gluten, iprotheni efumaneka kwiinkozo ezininzi (ingakumbi ingqolowa), inokubangela iingxaki kubantu abanomdla kuyo. Nangona kunjalo, kukho ezinye iinkozo ezininzi ezingenayo i-gluten ngokwemvelo.

Iisiriyeli ziphezulu kwicarbohydrates kwaye mhlawumbi azibafanelanga abantu abanesifo seswekile

Iisiriyeli ziphezulu kakhulu kwiicarbohydrates.

Ngenxa yesi sizathu, banokubangela iingxaki kubantu abangakwazi ukunyamezela i-carbohydrates eninzi ekudleni kwabo.

Oku kuyinyani ngakumbi kubantu abanesifo seswekile, abadla ngokwenza kakuhle kakhulu ekutyeni okune-carb ephantsi (44).

Xa abantu abanesifo seswekile besitya iicarbohydrates ezininzi, amanqanaba eswekile esegazini abo ayenyuka ngaphandle kokuba bathathe amayeza (afana ne-insulin) ukuze behlise.

Abantu abanokumelana ne-insulin, isifo se-metabolic okanye isifo seswekile banokufuna ukuphepha ukutya okuziinkozo, ikakhulu uhlobo olusulungekileyo.

Nangona kunjalo, azikho zonke iinkozo ezifanayo kulo mba, kwaye ezinye zazo (njenge-oats) zinokuba luncedo (45, 46).

Uphononongo oluncinci lubonise ukuba i-oatmeal yemihla ngemihla yehlisa amanqanaba eswekile yegazi kwizigulane ezineswekile kwaye yanciphisa imfuno ye-insulin ngama-40% (47).

Ngelixa ukuphepha zonke iinkozo kunokuba ngumbono olungileyo kubantu abanesifo seswekile (ngenxa ye-carbs), iinkozo ezipheleleyo zincinci "zincinci kakhulu" kuneenkozo ezisulungekileyo (48).

Isiphelo:
I-Cereals iphezulu kwi-carbohydrates, ngoko ayifanelekanga kubantu abatya ukutya okune-carb ephantsi. Abantu abanesifo seswekile abanako ukunyamezela iinkozo ezininzi, ngenxa yobuninzi becarbohydrates.

Iinkozo zine-antinutrients, kodwa zinokwaphulwa

Ingxabano eqhelekileyo ngokuchasene neenkozo kukuba ziqulethe i-antinutrients (49).

I-Antinutrients zizinto ezifumaneka ekutyeni, ngakumbi izityalo, eziphazamisana nokugaya kunye nokufunxa kwezinye izondlo.

Oku kubandakanya i-phytic acid, i-lectins kunye nabanye abaninzi.

I-Phytic acid inokubopha iiminerali kwaye ithintele ukuba ifunxe, kwaye i-lectin inokonakalisa amathumbu (50, 51).

Nangona kunjalo, kubalulekile ukukhumbula ukuba i-antinutrients ayithethi ngokuthe ngqo kwiinkozo. Zikwafumaneka kuzo zonke iintlobo zokutya okunempilo, kubandakanywa amandongomane, imbewu, iimbotyi, iigabhu kunye neziqhamo kunye nemifuno.

Ukuba besinokuphepha konke ukutya okuqulethe i-antinutrients, bekungayi kubakho ukutya okuninzi.

Oko kuthethwa, ngokwesiko iindlela zokulungiselela njengokufunxwa, ukuhluma kunye nokuvundiswa kunokuthoba uninzi lwe-antinutrients (52, 53, 54).

Ngelishwa, uninzi lweenkozo ezisetyenzisiweyo namhlanje azizange zenzeke ezi ndlela zokucubungula, ngoko zinokuba nezixa ezibalulekileyo ze-antinutrients.

Nangona kunjalo, ngenxa yokuba ukutya kune-antinutrients akuthethi ukuba kubi kuwe. Yonke into yokutya ineenzuzo kunye neengozi zayo, kwaye izibonelelo zokwenyani, ukutya okupheleleyo kudla ngokugqithisa imiphumo eyingozi ye-antinutrients.

Isiphelo:
Njengokunye ukutya kwezityalo, iinkozo zidla ngokuba ne-antinutrients njenge-phytic acid, i-lectins kunye nezinye. Ezi zinokophulwa kusetyenziswa iindlela zamalungiselelo ezifana nokufunxa, ukuntshula kunye nokuvundiswa.

Ezinye izidlo ezingenazinkozo zineenzuzo ezinamandla zempilo

Izifundo ezininzi zenziwe kwizidlo ezingabandakanyi iinkozo.

Oku kubandakanya ukutya okune-carb ephantsi kunye nokutya kwe-paleo.

Ukutya kwe-paleo kunqanda iinkozo ngomgaqo, kodwa ukutya okune-carb ephantsi kuyabaphelisa ngenxa ye-carbohydrates content.

Izifundo ezininzi kwi-low-carb kunye ne-paleo zibonise ukuba ezi zidlo zingakhokelela ekulahlekeni kwesisindo, ukunciphisa amanqatha esisu, kunye nokuphuculwa okukhulu kwiimpawu ezahlukeneyo zempilo (55, 56, 57).

Ezi zifundo zidla ngokutshintsha izinto ezininzi ngexesha elinye, ngoko ke asinakuyithetha loo nto seulement ukususa iinkozo kubangele izibonelelo zempilo.

Kodwa babonisa ngokucacileyo ukuba ukutya ukufuna ziquka iicereals ukuze ube sempilweni.

Ngakolunye uhlangothi, sinezifundo ezininzi malunga nokutya kweMeditera, okubandakanya (ubukhulu becala) iinkozo.

Ukutya kweMeditera kunenzuzo enkulu yezempilo kwaye kunciphisa umngcipheko wesifo senhliziyo kunye nokufa kwangaphambi kwexesha (58, 59).

Ngokwezi zifundo, zombini ukutya okubandakanya kunye nokungabandakanyi iinkozo kunokuhambelana nempilo ebalaseleyo.

Njengezinto ezininzi kwisondlo, konke oku kuxhomekeke ngokupheleleyo kumntu.

Ukuba uthanda iinkozo kwaye uzive ulungile ukuzitya, akukho sizathu silungileyo sokuziphepha nje ngokuba udla kakhulu. ngokupheleleyo iisiriyeli.

Kwelinye icala, ukuba akukuthandi ukutya okuziinkozo okanye ukuba kuyakwenzakalisa, akukho bungozi nakukukuphepha.

Iinkozo azibalulekanga, kwaye akukho zondlo apho ungenako ukuzifumana kokunye ukutya.

Undoqo kukuba i-cereal ilungile kwabanye, kodwa ayilunganga kwabanye.

Ukuba uthanda i-cereal, yidle. Ukuba awuzithandi okanye zikwenza uzive kakubi, ziphephe. Ilula ngolo hlobo.

Ngaba iiOyster zikulungele Izibonelelo kunye neengozi

par

UAlice Garnier

4 janvier 2022

Iimbatyisi ziimollusk ezinamanzi anetyuwa ezihlala kwiindawo zokuhlala zaselwandle njengamatheku kunye neelwandle.

Ziyinxalenye ebalulekileyo ye-ikhosistim, zihluza izinto ezingcolisa amanzi emanzini kwaye zibonelela ngeendawo zokuhlala kwezinye izilwanyana, njengeebarnacles neembaza.

Zininzi iindidi ngeendidi zeembatyisi – inyama yazo ebriny, enencasa ithathwa njengento emnandi kwihlabathi jikelele.

Nangona zaziwa kakhulu ngeempawu zazo ezibizwa ngokuba yi-aphrodisiac, ezi molluscs zinokubonelela okuninzi malunga neenzuzo zempilo.

Eli nqaku liphonononga iinzuzo zempilo ezinomdla - kodwa kunye nemingcipheko - yokutya i-oyster kwaye ichaza iindlela ezifanelekileyo zokuzilungiselela.

Ixabiso leSondlo leeMbatyisi

Iimbatyisi zineqokobhe eliqinileyo, elimile ngendlela engaqhelekanga nelikhusela umzimba otyebileyo, nombala ongwevu ngaphakathi.

Lo mzimba wangaphakathi - owaziwa ngokuba yinyama - unesondlo kakhulu.

Ngapha koko, i-100-gram ye-oyster yasendle yasendle ibonelela ngezi zondlo zilandelayo ():

Iikhalori: 68
Iprotheni: Iigrama ezingama-7
Amafutha: Iigrama ezingama-3
Vitamin D: I-80% yeReference Daily Intake (RDA)
Thiamin (ivithamin B1): I-7% ye-RDI
I-Niacin (ivithamin B3): I-7% ye-RDI
Ivithamin B12: I-324% ye-RDI
Iayini: I-37% ye-RDI
Magnesium: I-12% ye-RDI
Iphosphorus: I-14% ye-RDI
I-Zinc: I-605% ye-RDI
Ubhedu: I-223% ye-RDI
Imanganizi: I-18% ye-RDI
Iselenium: I-91% ye-RDI

Iimbatyisi zineekhalori eziphantsi kodwa ziphezulu kwizondlo, kuquka iiprotheyini, amafutha asempilweni, iivithamini kunye neeminerali.

Umzekelo, i-100-gram (3,5-ounce) inika ngaphezulu kwe-100% ye-RDA ye-vitamin B12, i-zinc, kunye ne-zinc, kunye ne-75% yeemfuno zakho zemihla ngemihla ze-selenium kunye ne-vitamin D.

Ezi ntlanzi zinencasa zikwangumthombo olungileyo, usapho lwamafutha e-polyunsaturated adlala indima ebalulekileyo emzimbeni wakho, njengokulawula ukudumba nokugcina intliziyo yakho nengqondo isempilweni ().

Abantu abatya ukutya okucebileyo kwi-omega-3 fatty acids banomngcipheko omncinci wokuphuhlisa izifo ezifana nesifo senhliziyo kunye nohlobo lwe-2 yeswekile (,).

isishwankathelo
Iimbatyisi zigcwele izondlo ezibalulekileyo, ezifana neprotheyini, iivithamini, iiminerali kunye ne-omega-3 fatty acids. Zizityebi ngakumbi kwi-vitamin B12, i-zinc kunye nobhedu.

Umthombo obalaseleyo wezondlo ezibalulekileyo

Iimbatyisi zigcwele izondlo. Zityebile ngakumbi kwezi vitamin zilandelayo kunye neeminerali:

Vitamin B12. Esi sondlo siyimfuneko ekugcinweni kwenkqubo ye-nervous, i-metabolism kunye nokwakhiwa kweeseli zegazi. Abantu abaninzi, ngakumbi abantu abadala, abanalo le vithamini ().
Zinc. Le minerali idlala indima ebalulekileyo kwimpilo ye-immune system, imetabolism kunye nokukhula kweeseli. I-3,5-ounce (100-gram) yokunikezelwa kweembatyisi ibonelela ngaphezu kwe-600% ye-RDI ().
Selenium. Le minerali igcina umsebenzi ofanelekileyo we-thyroid kunye ne-metabolism. Ikwasebenza njenge-antioxidant enamandla, inceda ukukhusela umonakalo weseli obangelwa yi-radicals yamahhala ().
Uvithamini D. ibalulekile kwimpilo yomzimba, ukukhula kweeseli kunye nempilo yamathambo. Abantu abaninzi abanale vithamini, ngakumbi abo bahlala kwiindawo ezibandayo ().
Intsimbi. Umzimba wakho kufuneka wenze i-hemoglobin kunye ne-myoglobin, iiprotheni ezithwala ioksijini kuwo wonke umzimba wakho. Abantu abaninzi abayifumani ngokwaneleyo i-iron ekutyeni kwabo ().

Ukongeza kwezinye iindima zabo ezahlukeneyo kwezempilo, ezininzi zezi zondlo zikwabonelela ngokhuseleko lwe-antioxidant.

Ngokomzekelo, i-antioxidant enamandla enceda ukukhusela umzimba wakho kuxinzelelo lwe-oxidative, ukungalingani okwenzekayo xa ubuninzi beeradicals zamahhala ziveliswa.

Uxinzelelo lwe-oxidative luye lwadibaniswa noluhlu lwezifo ezingapheliyo, ezifana nomhlaza, isifo senhliziyo, kunye nokuncipha kwengqondo ().

Ukongezelela, i-zinc kunye ne-vitamin B12 kunye ne-D nazo zineempembelelo ze-antioxidant, zinyusa ngakumbi iinzuzo zokukhusela i-oyster (,).

Uphando lubonisa ukuba abantu abatya ukutya okucebileyo kwi-antioxidants banciphisa umngcipheko wesifo senhliziyo, isifo sikashukela, i-cancer ethile, kunye nazo zonke izinto ezibangela ukufa (, , ).

isishwankathelo
I-Oyster zizityebi kwi-zinc, i-iron, i-selenium, kunye ne-vitamin B12 kunye ne-D. Ezinye zezi zondlo zinezakhiwo ze-antioxidant kwaye zinceda ukukhuthaza impilo yonke.

Umthombo okumgangatho ophezulu weprotheyini

Iimbatyisi ngumthombo ogqwesileyo we , kunye ne-3,5-ounce (100-gram) ekhonza iqulethe i-7 grams yesi sondlo sokuzalisa.

Zikwangumthombo opheleleyo weprotheyini, nto leyo ethetha ukuba zinee-amino acid ezisithoba ezifunwa ngumzimba wakho.

Ukongeza imithombo yeprotheyini ekutyeni kunye nakwi-snacks kunokunceda ukukhuthaza iimvakalelo zokuhlutha kunye nokukhuthaza.

Ukutya okutyebileyo kweeprotheyini kuzinzisa indlala ngokunyusa amanqanaba eehomoni ezikhuthaza ukuhlutha njenge-peptide YY kunye ne-cholecystokinin (CCK) (, ).

Ukutya okuneeprotheyini eziphezulu kubonakaliswe ukuba kusebenza kakuhle ekukhuthazeni ukulahleka kwesisindo kunye nokukhokelela ekulahlekeni kwesisindo esikhulu kunokutya okunamafutha aphantsi okanye i-carbohydrates (,,).

Ukutya ukutya okuneprotheyini eninzi kunokuba luncedo kulawulo lweswekile yegazi, ngakumbi kubantu abanesifo seswekile.

Ngokomzekelo, uphononongo lwezifundo ezilithoba lubonise ukuba ukutya okuneprotheyini ephezulu kunciphise kakhulu i-hemoglobin A1c amanqanaba - umakisha wokulawula iswekile yegazi ixesha elide - kubantu abadala abanesifo sikashukela sohlobo lwe-2 ().

Ukongezelela, ukutya okuneprotheyini ephezulu kunokunciphisa imingcipheko yesifo senhliziyo kubantu abanesifo seswekile se-2.

Uphononongo lwezifundo ze-18 kubantu abanesifo sikashukela sohlobo lwe-2 lufumene ukuba ukutya okuphezulu kweeprotheyini kunciphise kakhulu amanqanaba e-triglyceride, eyona nto iyingozi enkulu yesifo senhliziyo ().

isishwankathelo
Ukutya okuneprotheyini ephezulu okubandakanya i-oyster kunokukhuthaza ukunciphisa umzimba, ukuphucula ukulawula iswekile yegazi, kunye nokunciphisa ingozi yesifo senhliziyo kubantu abanesifo seswekile se-2.

Iqulethe i-antioxidant ekhethekileyo

Ngaphandle kokuba zizityebi kwizondlo eziluncedo njengeevithamini, iimbatyisi zikwanazo neyodwa, isandula kufunyanwa i-antioxidant ebizwa ngokuba yi-3,5-dihydroxy-4-methoxybenzyl alcohol (DHMBA).

I-DHMBA yikhompawundi ye-phenolic ebonisa iziphumo ezinamandla ze-antioxidant.

Enyanisweni, uphando lwe-tube yovavanyo lubonise ukuba ngamaxesha e-15 anamandla ngakumbi ekulweni noxinzelelo lwe-oxidative kune-Trolox, uhlobo lokwenziwa kwe-vitamin E esetyenziswa ngokuqhelekileyo ukukhusela umonakalo obangelwa uxinzelelo lwe-oxidative ().

Olunye uphononongo lwetyhubhu yovavanyo lubonisa ukuba iDHMBA evela kwiimbatyisi inokuba luncedo ngakumbi .

Umzekelo, uphononongo lwetyhubhu yovavanyo lubonise ukuba lukhusela iiseli zesibindi somntu kumonakalo kunye nokufa kweeseli okubangelwa luxinzelelo lwe-oxidative ().

Iingcali zenzululwazi zithemba ukuba i-DHMBA ingaba luncedo ekukhuseleni okanye ekuphatheni izifo zesibindi kwixesha elizayo, kodwa uphando okwangoku lukhawulelwe kwizifundo ze-tube test ().

Olunye uphando lwe-tube yovavanyo lufumene ukuba i-DHMBA yanciphisa i-oxidation ye-LDL (embi) ye-cholesterol. I-Cholesterol oxidation yi-chemical reaction edityaniswe ne-atherosclerosis (i-plaque buildup kwi-arteries yakho), eyona nto iyingozi enkulu yesifo senhliziyo (,).

Nangona ezi ziphumo zithembisa, uphando oluninzi luyafuneka ukuze kuqinisekiswe ukuba i-DHMBA iya kusebenza ukulwa noxinzelelo lwe-oxidative kubantu.

isishwankathelo
I-DHMBA yi-antioxidant enamandla kwi-oyster. Inokukunceda ukulwa nomonakalo we-oxidative, ukuzuza isibindi kunye nempilo yentliziyo. Nangona kunjalo uphando okwangoku lulinganiselwe kwizifundo zetyhubhu yovavanyo.

Iinkxalabo ezinokubakho

Ngelixa kucacile ukuba iimbatyisi zibonelela ngezibonelelo zempilo ezincomekayo, ezinye iinkxalabo ezinokuthi zibekhona, ngakumbi xa zityiwe zikrwada.

Isenokuba nebhaktiriya

Ukutya inyama yeimbatyisi ekrwada kubeka umngcipheko omkhulu wokosuleleka yintsholongwane.

Vibrio ibhaktheriya - kuquka IVibrio vulnificus et Vibrio parahaemolyticus - inokugxininiswa ekutyeni ngokucoca. Ukuzitya zikrwada kunokonyusa umngcipheko wokuba sesichengeni.

Ukosuleleka kwezi bhaktheriya kunokukhokelela kwiimpawu ezinjengorhudo, ukuhlanza, umkhuhlane, kunye neemeko ezimandundu ngakumbi, njenge-sepsis, usulelo olubi lwegazi olunokukhokelela ekufeni ().

Ngokutsho kwamaZiko oLawulo lweSifo kunye noThintelo (CDC), i-100 yabantu abangama-80 abagula ngebhaktheriya ye-vibrio e-United States unyaka ngamnye bafa ngenxa yosulelo ().

Okunye ungcoliseko

Iimbatyisi zinokuthwala iintsholongwane zohlobo lwe-Norwalk kunye nee-enteroviruses ezinokubeka impilo emngciphekweni ().

Ukongeza, ezi ntlanzi zisenokuba nezinto ezingcolisa iikhemikhali, kubandakanywa neentsimbi ezinzima ezifana nelothe, i-cadmium kunye ().

Ngenxa yale mingcipheko yempilo enokubakho, abantwana, abantu abanamajoni omzimba abuthathaka, kunye nabasetyhini abakhulelweyo okanye abancancisayo kufuneka bakuphephe ukutya ukutya kwaselwandle okukrwada (, , ).

Abo bakhetha ukutya iimbatyisi ekrwada kufuneka bazazi ezi ngozi ezinokubakho. Okwangoku, akukho ndlela yokuqinisekisa ukuba zikhuselekile ukuba zisetyenziswe kwimo yazo ekrwada, ngaphandle kokubekw' esweni ngokungqongqo ngurhulumente kunye nabasemagunyeni.

Yiyo loo nto imibutho yezempilo ephambili efana neCDC icebisa ukuba zityiwe ziphekiwe ().

Ezinye iingozi

Iimbatyisi zinezinc eninzi kakhulu. Nangona le minerali ibalulekile kwimpilo, ukusetyenziswa kwayo kunokuba yingozi.

Nangona ubutyhefu be-zinc buxhaphake ngokunxulunyaniswa nezongezelelo, ukutya iimbatyisi ezininzi kakhulu kaninzi kunokuba neziphumo ezibi empilweni, ezinje ngokuncipha kwamanqanaba eeminerali kunye nentsimbi ethi zinc ikhuphisane nayo ukuze ifunxe.

Ukongezelela, abo bangafuniyo ukutya kwaselwandle bafanele bakuphephe ukukutya.

isishwankathelo
Iimbatyisi ezikrwada zinokuthwala iintsholongwane ezinokuba yingozi kunye neentsholongwane. Imibutho yezempilo icebisa ukuba ziphekwe ngaphambi kokuba zityiwe ukuze ziphephe izifo eziyingozi.

Indlela yokupheka kunye nokonwabela

Ngenxa yokuba zinokubeka impilo emngciphekweni, yitya iimbatyisi ekrwada ngononophelo. Hlala uzithenga kwiziko elithembekileyo, nokuba oku akuqinisekisi ukhuseleko (36).

Ukuzitya ziphekiwe kukhuseleke ngakumbi kuba ukupheka kubulala iintsholongwane eziyingozi.

Nazi iindlela ezimnandi nezilula zokongeza ioyster kwisidlo sakho:

Yongeza inyama ye-oyster ephekiweyo kwizitya zepasta.
Gcoba iioyster zonke ngee-breadcrumbs kunye ne-grill.
Baphake iphekwe kwiqokobhe labo kwaye ihonjiswe nge.
Yongeza kwiisuphu kunye nezityu zokutya kwaselwandle.
Fry inyama ye-oyster ene-panko-crusted kwi-coconut oil.
Umphunga kwaye uwagqume ngejusi yelamuni kunye nebhotolo.
Gcoba iihafu ze-oyster kunye ne-marinade oyikhethayo kwaye uyigcobe kwi-grill.

Nanga amanye amacebiso okhuseleko ekufuneka uwaqwalasele xa uthenga iimbatyisi:

Khetha kuphela iimbatyisi ezinamaqokobhe avaliweyo. Lahla nawaphi na amaqokobhe avuliweyo.
Ngokutsho kwe-Food and Drug Administration (FDA), ii-oyster ezingavuli ngexesha lokupheka kufuneka zilahlwe (37).
Musa ukupheka okuninzi ngembiza enye, njengaxa ubilisa, njengoko ukuxinana kunokubangela ukuba kungaphekwa kakuhle.

isishwankathelo
Ukuthintela usulelo, yitya iimbatyisi eziphekwe kakuhle. Khetha abo banamaqokobhe avaliweyo kwaye ulahle nayiphi na into engavulekiyo ngexesha lokupheka.

Umgca osezantsi

Iimbatyisi ziishellfish ezinezondlo ezininzi ezibonelela ngoluhlu olubanzi lweenzuzo zempilo.

Zigcwele iiprotheyini ezikumgangatho ophezulu, iivithamini, iiminerali kunye ne-antioxidants, zonke eziluncedo kwimpilo yakho.

Sekunjalo, iimbatyisi zinokuqulatha iibhaktheriya ezinokuba yingozi, ngoko zonwabele ziphekwe ukunqanda usulelo.

Ukuba ungumntu othanda ukutya kwaselwandle, zama ukongeza ezi ntlanzi zinencasa ekutyeni kwakho.

Tag: bonnes