isondlo
IQela leSondlo leklinikhi yangasemva. Ukutya kunika abantu amandla ayimfuneko kunye nezondlo ukuze babe sempilweni. Ngokutya ukutya okwahlukeneyo, okubandakanya imifuno esemgangathweni, iziqhamo, iimveliso eziziinkozo, kunye nenyama ebhityileyo, umzimba unokuzalisa ngeeproteni eziyimfuneko, iicarbohydrates, amafutha, iivithamini kunye neeminerali ukuze usebenze ngokufanelekileyo. Izakhamzimba ziquka iiprotheyini, iicarbohydrates, amafutha, iivithamini, iiminerali kunye namanzi. Ukutya okunempilo akufuneki kube nzima.
Undoqo kukutya ezahlukahlukeneyo, kuquka imifuno, iziqhamo, nokutya okuziinkozo. Ukongezelela, yitya inyama ebhityileyo, inkukhu, intlanzi, iimbotyi, neemveliso zobisi ezingenawo amafutha kwaye usele amanzi amaninzi. Nciphisa ityuwa, iswekile, utywala, i-saturated fat, kunye ne-trans fat. Amafutha ahluthayo adla ngokuphuma kwizilwanyana. Jonga i-trans fat kwiileyibhile zokutya okugayiweyo, imajarini, kunye nezifinyezo.
UDkt Alex Jimenez unikeza imizekelo yezondlo kwaye uchaza ukubaluleka kokutya okunokulinganisela, ugxininisa indlela ukutya okufanelekileyo okudityaniswa nokusebenza ngokomzimba kunokunceda abantu bafikelele kwaye bagcine ubunzima obunempilo, ukunciphisa umngcipheko wokuphuhlisa izifo ezingapheliyo, kunye nokukhuthaza impilo yonke kunye nokuphila kakuhle.
by UGqr Alex Jimenez Ukutya , nezongezo
"Kubantu abanobunzima bokufumana iziqhamo ezininzi kunye nemifuno, ngaba ukubandakanya i-powder eluhlaza okongeziweyo kunokunyusa amanqanaba esondlo sokutya okunokulinganisela?"
Izongezo zoMda oluhlaza
Ukwanelisa iimfuno zemihla ngemihla zezondlo ngokugqibeleleyo, ukutya okungalungiswanga akunakusoloko kuhlangatyezwa xa ukufikelela kunqongophele okanye ngenxa yezinye izizathu. I-powder supplement eluhlaza yindlela efanelekileyo yokuzalisa izikhewu. Izongezelelo zepowder ezihlaza zisongezelelo semihla ngemihla esinceda ukunyusa i-vitamin, iminerali, kunye ne-fiber intake kunye nokuphucula impilo yonke. I-powders eluhlaza kulula ukuxuba emanzini kunye nesiselo esithandayo okanye i-smoothie okanye ukubhaka kwiresiphi. Banokunceda:
Ukwandisa amandla
Yondla amajoni omzimba
Ukuphucula ukugaya
Ukukhuthaza ukucaca kwengqondo
Igalelo kumanqanaba eswekile yegazi esempilweni
Ukunciphisa umngcipheko wesifo esingapheliyo
Ukukhuthaza ukusebenza kwesibindi kunye nezintso
Bazintoni?
Izongezelelo ze powder eluhlaza ziintlobo zeevithamini, iiminerali, i-fiber, i-antioxidants, i-phytochemicals, kunye nezinye iikhompawundi ze-bioactive.
Zivela kwiziqhamo, imifuno, imifuno, kunye ne-algae ukudibanisa izithako kwi-supplement elula. (UGiulia Lorenzoni et al., 2019 )
Amanzi
Ngenxa yokuba uninzi lweepowder eziluhlaza ziquka indibaniselwano yezithako, ubuninzi bezondlo buphezulu. Izongezelelo zomgubo ohlaza zingathathwa njengemveliso yevithamini kunye neeminerali. Ngokuqhelekileyo ziquka:
Iivithamini A, C, kunye noK
intsimbi
Magnesium
ikhalsiyam
Antioxidants
Ukutya okucetyiswayo kwemihla ngemihla kweevithamini kunye neeminerali kunokuba luncedo kubantu abanofikelelo olulinganiselweyo ekuveliseni okanye abafuna ukongeza kwisondlo sabo ngezondlo ezongezelelweyo.
amandla
I-phytochemicals efunyenwe kwiziqhamo kunye nemifuno ibonakaliswe ukuphucula amanqanaba amandla. Izifundo ngeziphumo zabo ekusebenzeni komzimba kunye nokunyamezela kuye kwaphumela kwiziphumo ezilungileyo. Abaphandi bafumanisa ukuba i-phytonutrients efana ne-powder eluhlaza yanceda ukunyusa amandla, ukuphucula i-agility, ukunciphisa ukuqonda kokukhathala, ukuphucula imemori, kunye nokunciphisa ixesha lokubuyisela. (UNicolas Monjotin et al., 2022 )
YeMpilo yeNtloko
Umgubo ohlaza utyebile kwifiber enyibilikayo nenganyibilikiyo, nto leyo enegalelo ekubeni uzive uhluthi kwaye wanelisekile emva kokutya kwaye ibalulekile kukwetyisa okunempilo kunye nokuhamba rhoqo kwamathumbu. Ukutya ukutya okutyebileyo kwefayibha kunxulunyaniswa nolawulo olululo lweswekile yegazi kunye nokuphucula ukwahluka kwe-gut microbiota. Ezi zinto zibalulekile ekugcineni ubunzima bomzimba obunempilo kunye nokunciphisa umngcipheko wesifo esingapheliyo, umzekelo, uhlobo lwe-2 yeswekile. (UThomas M. Barber et al., 2020 ) I-Phytochemicals, kuquka i-flavonoids, ibonakaliswe ukuba ineempembelelo zonyango kwi-gas, i-bloating, i-constipation, kunye ne-diarrhea ehambelana ne-IBS. Ezinye i-phytonutrients ziye zaboniswa ukunciphisa iimpawu ezithile ze-ulcerative colitis. (UNicolas Monjotin et al., 2022 )
Umsebenzi Wenkqubo Yamajoni omzimba
Izongezelelo ze powder eluhlaza zibonise amandla okugcina amajoni omzimba anempilo kunye nokunciphisa ukukrala ngomxholo wabo we-antioxidant. Iipowder eziluhlaza eziqukethe i-seaweed okanye i-algae zizityebi kwi-phytochemical kunye ne-poly-unsaturated fatty acids ezinezakhiwo ze-antioxidant zokunciphisa ukuvuvukala kunye nokuthintela umonakalo oxidative kwiiseli. (Agnieszka Jaworowska, Aliza Murtaza 2022 ) Uvavanyo olungahleliwe lufumene ukuba isiqhamo, i-berry, kunye nemifuno ye-powder concentrate blend yanciphisa i-oxidation kunye nokunciphisa ukuvuvukala, okubangelwa yi-phytochemicals efumaneka kwiziqhamo kunye nemifuno.UManfred Lamprecht et al., 2013 )
Ukuxutyushwa
Isibindi kunye nezintso ngamalungu aphambili okukhutshwa kwendalo. Isibindi sinceda umzimba ukuba ufunxe izondlo ekutyeni okusetyenzisiweyo kwaye sisuse inkunkuma kunye netyhefu ngezintso. (Ithala leencwadi leSizwe loNyango. 2016 ) Izityalo zixutywe nge-antioxidants kunye ne-phytochemicals ezikhusela isibindi kunye neentso kumonakalo omkhulu wamahhala kunye noxinzelelo lwe-oxidative. (Yong-Song Guan et al., 2015 ) Izongezo zomgubo oluhlaza zenziwe kwezi zityalo. Xa usela iipowder eziluhlaza, ukuthathwa kwamanzi ngokwemvelo kuyenyuka njengoko umgangatho oqhelekileyo we powder eluhlaza uxutywe kunye ne-8 ukuya kwi-ounces yamanzi.
Ingaba ixutywe, ixutywe, okanye yenziwe i-shake, i-powdered greens yindlela efanelekileyo kwaye efanelekileyo yokufumana i-dose yemihla ngemihla ye-antioxidants, iivithamini, iiminerali kunye nezinye izondlo.
Ukutya kokuPhilisa: Ukulwa nokuQhuba, Yamkela iMpilo
VIDEO
Ucaphulo
Lorenzoni, G., Minto, C., Vecchio, MG, Zec, S., Paolin, I., Lamprecht, M., Metroni, L., & Gregori, D. (2019). Iziqhamo kunye nemifuno yokuNxibelela iSongezo kunye neMpilo ye-Cardiovascular: Ukuphononongwa okuCwangcisiweyo ukusuka kumbono weMpilo yoLuntu. Ijenali yezonyango lweklinikhi, 8(11), 1914. doi.org/10.3390/jcm8111914
Monjotin, N., Amiot, MJ, Fleurentin, J., Morel, JM, & Raynal, S. (2022). Ubungqina beklinikhi beeNzuzo zePhytonutrients kwiMpilo yoLuntu. Izondlo, 14(9), 1712. doi.org/10.3390/nu14091712
Barber, TM, Kabisch, S., Pfeiffer, AFH, & Weickert, MO (2020). IiNzuzo zeMpilo zeFayibha yokutya. Izondlo, 12(10), 3209. doi.org/10.3390/nu12103209
Jaworowska, A., & Murtaza, A. (2022). I-Seaweed Derived Lipids yi-Agent enokuthi i-Anti-Inflammatory Agent: Uphononongo. Ijenali yamazwe ngamazwe yophando lokusingqongileyo kunye nempilo yoluntu, 20(1), 730. doi.org/10.3390/ijerph20010730
Lamprecht, M., Obermayer, G., Steinbauer, K., Cvirn, G., Hofmann, L., Ledinski, G., Greilberger, JF, & Hallstroem, S. (2013). Ukongezwa kunye ne-juice powder concentrate kunye nokuzivocavoca kunciphisa i-oxidation kunye nokuvuvukala, kunye nokuphucula i-microcirculation kubasetyhini abatyebileyo: idatha yesilingo esilawulwa ngokungahleliwe. Ijenali yaseBrithani yesondlo, i-110 (9), i-1685-1695. doi.org/10.1017/S0007114513001001
InformedHealth.org [I-Intanethi]. I-Cologne, eJamani: Iziko loMgangatho kunye nokuSebenza ngokuSebenza kwezeMpilo (IQWiG); 2006-. Sisebenza njani isibindi? 2009 Sep 17 [Uhlaziywa 2016 Aug 22]. Ifumaneka kwi: www.ncbi.nlm.nih.gov/books/NBK279393/
UGuan, YS, Yena, Q., & Ahmad Al-Shatouri, M. (2015). Unyango olongezelelweyo kunye nolunye unyango lweZifo zesibindi 2014. Ubungqina obusekelwe kubungqina obuxhasayo kunye nolunye unyango : eCAM, 2015, 476431. doi.org/10.1155/2015/476431
by UGqr Alex Jimenez impilo , isondlo
Ngaba isonka sepita sinokuba yinto enokwenzeka kubantu abazama ukutya ngokusempilweni?
Isonka sePita
Isonka sePita sisonka esinegwele esinegwele esingqukuva esenziwe ngomgubo wengqolowa. Xa ubhaka, intlama ijika ibe ngamacandelo amabini. Ezi zingqimba zenza ipokotho enokuthi izaliswe yimifuno, inyama, okanye iiprotheni zemifuno. Isonka se-pita sibonelela ngezibonelelo zempilo ngenxa yokubala kwayo okuphantsi kwecarbohydrates, isixa sezondlo kwinkonzo enye, kunye nokusetyenziswa komgubo wengqolowa.
isondlo
Ulwazi lwesondlo kwisonka esinye se-pita yi-39 grams. (ISebe lezoLimo lase-US ngo-2021 )
Iicarbohydrates - 17 grams
Amafutha - 0.998 grams
Iiprotheni - 4.02 grams
Ifayibha - 1.99 grams
Isodium - 120 milligrams
Iiswekile - 0 grams
Iikhalori - 90.1
I-carbohydrate
Ubalo lwekhabhohayidrethi kwisonka sepita yi-17 grams ngokuphakelwa okanye ngaphezulu kancinci inani le-carb enye - i-15 grams , esetyenziselwa ukucwangcisa ukutya kubantu abanesifo seswekile.
Isonka esinga-keto sijikeleze i-20 grams ye-carbohydrates ngokuphakwa okanye isilayi.
Isonka se-pita sinesibalo esisezantsi se-carbohydrate kunezonka ezininzi.
Amafutha
Izonka ze-pita azinamafutha kakhulu.
Amafutha e-lipid apheleleyo angaphantsi kwe-2 grams, kuphela i-2% yexabiso lemihla ngemihla elicetyiswayo okanye i-RDA.
Isonka asinayo i-acids enamafutha okanye i-trans okanye i-saturated fat.
protein
Iigram ezine zeprotheyini zikwinkonzo enye yepita yesonka.
Umxholo weprotheyini ufumaneka kumgubo wengqolowa.
Iivithamini kunye neMinerals
Ezinye iiminerali kwisonka sepita ziquka:
I-calcium, kunye ne-60.1 milligrams ngokukhonza.
I-ayoni ene-1.08 milligrams kwinkonzo nganye - inceda umzimba ukuba wenze i-hemoglobin, iprotheyini kwiiseli ezibomvu zegazi ezithwala i-oksijini esuka emiphungeni. (Iziko leSizwe lezeMpilo, ngo-2023 )
Isodium ene-120 milligrams.
Ngokutsho kwe-Federal Drug Administration, eli lixabiso eliphantsi le-sodium. Nangona kunjalo, abantu ngabanye kufuneka bahlale beqaphela ukutya kwe-sodium kwaye banciphise ukuba bangabi ngaphezu kwe-2,300 milligrams ngosuku.
Umntu omdala oqhelekileyo udla malunga ne-3,400 milligrams ye-sodium ngosuku. (Ulawulo lokutya kunye neziyobisi, ngo-2022 )
Calories
Isitya esinye se-pita isonka sineekhalori ezingama-90.
Isonka se-pita sesandwich sineekhalori ezimbalwa kunezilayi ezibini zesonka esiqhelekileyo.
benefits
Izibonelelo zempilo ezinokuthi zibekho ziquka oku kulandelayo:
Amanqanaba eGlucose athotyiwe
Ingqolowa epheleleyo inokuba luncedo kumanqanaba eglucose.
I-American Diabetes Association icebisa ukuba ukukhetha isonka esineenkozo zengqolowa epheleleyo, njengesonka sepita, endaweni yesonka esimhlophe, kunokusebenza ukugcina amanqanaba eswekile yegazi ukuba angaqhubi. (Umbutho wesifo seswekile waseMelika ngo-2024 )
Inkxaso yokugaya
Isiqulatho sefayibha yesonka se-pita esipheleleyo sinokunceda inkqubo yokugaya ngokulawula ukuhamba kwamathumbu.
Iicarbohydrates ezintsonkothileyo zetyiswa kancinane kunecarbohydrates elula, zigcina umzimba ugcwele ixesha elide kwaye zinceda ekulawuleni ubunzima. (Harvard Health 2022 )
Umthombo weProtheyini
Isonka se-pita sinika isixa esisempilweni seprotheyini.
Ukutya kuqulethe malunga ne-8% yeprotheyini.
Ukutya isixa esifanelekileyo seprotheyini kunceda ekulungiseni izihlunu. (Harvard Health 2024 )
Utywala
Ukwaliwa okukhulu okanye ukunganyamezeli kunokubangela ukuba abantu bagqithise isonka. Oko abantu ngabanye kufuneka bayazi.
Izifo zeCeliac
Isifo seCeliac sisifo sofuzo esizimelayo esenzeka kubantu abaxhomekeke kwimfuza.
Abantu abanesifo abanakukwazi ukuginya i-gluten-iprotheni efumaneka kwingqolowa-enokukhokelela kumonakalo omncinci wamathumbu.
Abantu abafumana ubunzima besisu xa besitya ingqolowa kufuneka badibane nengcali yezempilo ukuze bavavanywe. (Isiseko seSifo seCeliac ngo-2023 )
Ukwalana kwengqolowa
Ukuxhatshazwa kwengqolowa kunokulinganisa iimpawu zesifo se-celiac, kodwa zizinto ezihlukeneyo.
Ukwaliwa kwenzeka xa umzimba uvelisa izilwa-buhlungu kwiiproteni zengqolowa.
Iimpawu ziquka i-anaphylaxis, ukudumba kunye nokurhawuzelelwa ngumlomo, ukuxinana kweempumlo, intloko ebuhlungu, i-cramps, isicaphucaphu, ukugabha kunye nobunzima bokuphefumla. (IKholeji yaseMelika yeAllergy, Isifuba, kunye ne-Immunology 2024 )
Abantu abarhanela ukwaliwa yingqolowa kufuneka badibane nomboneleli wezempilo malunga novavanyo lokwaliwa.
Ukunganyamezeli kweGluten
Ukunganyamezeli kweGluten kunokubangela iimpawu ezifanayo kwisifo se-celiac xa usitya iimveliso ezinegluten.
Iimpawu ziquka ukuqunjelwa, iintlungu zesisu, ukuqhina, ukuqaqanjelwa kwamalungu, ukudinwa, inkungu yengqondo, kunye nokudakumba. (Isiseko seSifo seCeliac ngo-2023 )
Ukulungiselela
Iinketho zokulungiselela isonka se-pita.
Galela isonka kwiisosi okanye kwiidiphu.
Sebenzisa isonka se-pita-pocket sandwiches kwaye uyigcwalise ngenyama kunye / okanye imifuno.
Sika isonka kwaye ubhakele ii-pita chips.
Sika isonka kwiibhubhu ezincinci kunye ne-toast njengenye indlela ye-croutons yeesaladi kunye neesobho.
Grill i-pita isonka .
Isifo seswekile kunye neentlungu zomqolo
VIDEO
Ucaphulo
USDA. Isonka sePita. (2021). Isonka sePita. Ifunyenwe kwi fdc.nal.usda.gov/fdc-app.html#/food-details/2134834/nutrients
Iziko leSizwe lezeMpilo, iOfisi yezongezo zokutya. (2023). Intsimbi. Ifunyenwe kwi ods.od.nih.gov/factsheets/Iron-HealthProfessional/
Ulawulo lokutya kunye neziyobisi. (2022). Sodium kwisidlo sakho. Ifunyenwe kwi www.fda.gov/food/nutrition-education-resources-materials/sodium-your-diet
I-American Diabetes Association. (2024). Iintlobo zeecarbohydrates (Ukutya kunye neZondlo, uMba. diabetes.org/food-nutrition/understanding-carbs/types-carbohydrates
Impilo yeHarvard. (2022). IFayibha (Umthombo weSondlo, umba. www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/
Impilo yeHarvard. (2024). Iprotheyini (Umthombo weSondlo, umba. www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/
Celiac Disease Foundation. (2023). Yintoni isifo se-celiac? (Malunga neSifo seCeliac, umba. celiac.org/about-celiac-disease/what-is-celiac-disease/
IKholeji yaseMelika yeAllergy, Isifuba, kunye ne-Immunology. (2024). Ingqolowa (Iimeko Zokwalana Nezinto, Umba. acaai.org/allergies/alergic-conditions/ukutya/wheat-gluten/
by UGqr Alex Jimenez impilo , isondlo
Kubantu abajonge ukuphucula ukutya kwabo, ngaba ukwazi iintlobo ezahlukeneyo zetyuwa kunokunceda ekulungiseleleni ukutya kunye nempilo?
Iintlobo zeTyuwa
Ityuwa ivelisa incasa yendalo yokutya kwaye inokusetyenziswa njengesigcinakaliso. Iindidi zetyuwa ziza ngemibala eyahlukeneyo kunye neendlela zokuphekwa, incasa kunye nempilo. Abanye babonwa besempilweni xa kuthelekiswa netyuwa yetafile eqhelekileyo, njengetyuwa epinki ye-Himalayan kunye neetyuwa zolwandle ezahlukeneyo. Abanye abantu bayabakhetha ngenxa yokuba uninzi luhamba kancinci kwaye lunokuba neeminerali ezininzi ezifana nemagnesium kunye nepotassium. Nangona kunjalo, zonke iityuwa zisempilweni ngokumodareyitha, njengoko i-sodium iyinxalenye eyimfuneko yokutya okunokulinganisela. Nangona kubalulekile kwi umzimba , i-sodium inokuba yingozi xa isetyenziswe kakhulu. Uphononongo oluvavanya ityuwa yolwandle olupinki lwe-Himalayan olukwinqanaba labathengi olufumaneka eOstreliya lufumanise ukuba ukufumana uncedo olongezelelweyo lwezempilo lweminerali kolu hlobo lwetyuwa, abantu kufuneka batye kakhulu kangangokuba banyuse isixa sesodium emzimbeni ukuya kumanqanaba ayingozi. (UFlavia Fayet-Moore et al., 2020 )
ityuwa
Ityuwa yiminerali eyenziwe kwizinto ezidibeneyo:
Isodium-Na
I-Chlorine -Cl
Ngokudibeneyo, benza i-crystallized sodium chloride NaCl.
Uninzi lwemveliso yetyuwa iphuma kumanzi olwandle asele engumphunga kunye nemigodi yetyuwa. Iityuwa ezininzi ezisetyenziselwa ukulungisa ukutya zine-iodine. Iodine yongezwa kwiimveliso ezahlukeneyo zetyuwa ezisulungekileyo ukunceda ukuhlangabezana neemfuno zesondlo. Amanqanaba okuthathwa kwe-iodine awela ngaphantsi kwamaxabiso acetyiswayo anokubangela ukunqongophala kunye nokuphuhlisa i-goiter. I-Goiter inxulumene ne-hypothyroidism. (U-Angela M. Leung et al., 2021 ) Ukungabikho kwe-iodine kunokuba nemiphumo emibi ekukhuleni nasekuphuhliseni. (AmaZiko eSizwe e-Ofisi yezeMpilo yezoNxibelelwano zokutya. 2023 )
Kubalulekile kwiMpilo
Ityuwa igcina ubomi kunye nokusebenza kakuhle komzimba. Isodium kunye neklorini zizinto ezibalulekileyo ezigcinayo:
Ibhalansi yeselula
Ukuhamba
Amanqanaba eswekile yegazi
Isodium yiminerali kunye ne-electrolyte. Ii-electrolyte eziqhelekileyo ziquka i-potassium, i-calcium, kunye ne-bicarbonate. Ngaphandle kwamanqanaba aneleyo e-sodium, ingqondo ayikwazi ukuthumela iimpembelelo eziyimfuneko kuwo wonke umzimba ukuze usebenze ngokufanelekileyo. Nangona kunjalo, ukusebenzisa ityuwa eninzi kunokubangela imiba yezempilo.
Ukutya okuphezulu kwetyuwa kubantu abanomdla kwityuwa kunokunyusa uxinzelelo lwegazi.
Oogqirha badla ngokucebisa ukuba abantu abanoxinzelelo lwegazi banciphise ukutya kwesodium okanye balandele ukutya okunesodium esezantsi.
Amanqanaba e-sodium aphakanyisiweyo nawo abangela ukugcinwa kwamanzi-kuqwalaselwa impendulo yokukhusela njengoko umzimba usebenza ukulawula amanqanaba e-sodium ye-serum yegazi ukugcina ibhalansi.
Ukuba amanqanaba aphezulu kakhulu, imeko eyaziwa ngokuba Unyango inokukhula, enokubangela:
Unxano olugqithisileyo
Ukuvutha
Ukuchama okungaqhelekanga
Uhudo
Amanqanaba e-sodium aphantsi kakhulu angakhokelela hyponatremia , enokubangela:
Ukukhathala
Ubuthathaka
Ukudideka
Uvavanyo lwegazi luya kuqinisekisa ukuba i-serum concentration ye-sodium iphezulu, iphantsi, okanye iqhelekileyo. (Ithala leencwadi lase-US leSizwe lezoNyango. MedlinePlus. 2022 )
iintlobo
Umyinge we-sodium ethathwa ngabantu abadala ujikeleze i-3,393mg ngosuku, phakathi kwe-2,000-5,000mg. Izikhokelo zincoma ubuninzi be-2,300mg ngosuku. (ISebe lezeMpilo lase-US kunye neeNkonzo zoLuntu kunye neSebe lezoLimo lase-US. 2020 ) Kungakhathaliseki ukuba kukutya okungenampilo okukhethiweyo njengokutya okucutshungulwayo okanye ulwazi olungalunganga lomxholo we-sodium xa upheka, uphando lwe-American Heart Association lubonise ukuba ngaphezu kwesiqingatha sabaphenduli bachaza ngokungachanekanga ukuba ityuwa yolwandle yayinomxholo ophantsi we-sodium kunetyuwa yetafile. (Umbutho weentliziyo zaseMelika. 2024 )
Isulungekisiwe – iTyuwa yeTafile
Ityuwa esulungekisiweyo/i-iodized igranuliwe kwaye isetyenziswa ngokuqhelekileyo ekuphekeni. Olu hlobo lucocwe kakhulu ukususa ukungcola kunye nokuphelisa umkhondo wamaminerali ahlala efumaneka kwiityuwa ezikhethekileyo. Ngenxa yokuba ityuwa icolekile, ii-anti-caking agents zongezwa ukuqinisekisa ukuba ityuwa ayidibani. Ezinye iityuwa zetafile zongeze iswekile kunye nezinye izongezo.
Ityuwa yetafile ecocekileyo imalunga ne-97-99% ye-sodium chloride (NaCl).
Iodine yongezwa ukukhusela ukunqongophala kwe-iodine.
Abantu abazama ukunciphisa ukutya kwesodium kodwa bahlangabezane namanqanaba e-iodine banokukwenza oko ngokutya okufana namaqanda, iimveliso zobisi kunye nentlanzi.
zaseKosher
Ityuwa ye-Kosher irhabaxa kwaye i-flakey kwaye inokongeza ubume oburhabaxa kwizitya nakwiziselo. Ityuwa ye-kosher ecocekileyo ayinazo izongezo ezifana ne-anti-caking agents kunye ne-iodine. Ubungakanani beekristale zetyuwa bulungele ukutsala ukufuma.
Ngetispuni nganye, ityuwa ye-kosher inesodium encinci kune-1 teaspoon yetyuwa yetafile.
Kuba inokhozo olurhabaxa, ityuwa encinci ingena kwicephe lokulinganisa.
ULwandle loTyuwa
Ityuwa yolwandle iveliswa kumanzi olwandle angumphunga kwaye iza njengeenkozo ezintle okanye iikristale ezinkulu. Imizekelo ibandakanya:
Ulwandle Olumnyama
Celtic
IsiFrentshi - fleur de sel
Ityuwa yolwandle lwaseHawaii
Ityuwa yolwandle inokuba nomkhondo weeminerali ezifana nentsimbi, i-potassium, kunye ne-zinc, enokuvelisa iincasa ezahlukeneyo ekuphekeni kodwa akukho zizibonelelo zempilo ezongezelelweyo ngokusetyenziswa okuqhelekileyo. Ezinye iityuwa zolwandle zinokuqulatha izixa zemicroplastics. Nangona kunjalo, uphando lubonisa ezi zixa-mali ziphantsi kakhulu ukuba zivumele iinkxalabo zempilo yoluntu. (U-Ali Karami et al., 2017 )
I-Himalayan Pink ityuwa
Ityuwa epinki yeHimalayan yombiwa kuluhlu lwetyuwa ebomvu ePakistan, indawo yesibini ngobukhulu emhlabeni, nakwiintaba zeAndes zasePeru. Landela izixa ze-iron oxide ukwenza ityuwa ibepinki. Ngokuqhelekileyo isetyenziswe ekupheleni kokupheka ukongeza incasa kunye ne-crunch. Ityuwa ye-Himalayan ithandwa ngenxa yeenzuzo zayo zempilo kunye neempawu zamaminerali. Nangona kunjalo, ukusebenzisa ityuwa ye-Himalayan ngaphezu kwezinye iintlobo azikho iinzuzo zempilo ezaziwayo. Abaphandi baphetha ukuba izibonelelo zempilo ezinokuthi zinikezelwe ngumxholo ophezulu wezondlo ziya kutshatyalaliswa ngumlinganiselo omkhulu wesodium eya kufuneka idliwe. (UFlavia Fayet-Moore et al., 2020 )
A baxhasi
Indawo yetyuwa iqulethe enye okanye yonke i-sodium kunye ne-potassium, i-magnesium, okanye ezinye iiminerali. I-substitutes ingaba sisiqingatha se-sodium chloride kunye nesiqingatha se-potassium chloride. I-Monosodium glutamate/MSG nayo ingasetyenziswa njengenye indlela. Uphononongo lufumanise ukuba ukufaka ityuwa endaweni ye-MSG kukhuselekile kwaye kuthelekiseka nencasa yetyuwa. (UJeremiya Halim et al., 2020 ) Abantu bahlala besebenzisa izinto ezithatha indawo ye-sodium-restricted diet kodwa kufuneka bahlole ugqirha wabo ngaphambi kokuba basebenzise ezi mveliso, ngakumbi ukuba baneengxaki zezintso.
Umzimba ngokulinganayo - I-Chiropractic + Fitness + Nutrition
VIDEO
Ucaphulo
Fayet-Moore, F., Wibisono, C., Carr, P., Duve, E., Petocz, P., Lancaster, G., McMillan, J., Marshall, S., & Blumfield, M. (2020) . Uhlalutyo lweMineral Composition yeTyuwa ePinki efumaneka eOstreliya. Ukutya (Basel, Switzerland), 9(10), 1490. doi.org/10.3390/foods9101490
Leung, AM, Braverman, LE, & Pearce, EN (2012). Imbali yokuqiniswa kwe-iodine yase-US kunye nokuxhaswa. Izondlo, 4 (11), 1740-1746. doi.org/10.3390/nu4111740
AmaZiko eSizwe e-Ofisi yezeMpilo yezoNxibelelwano zokutya. (2023). Iodine: Iphepha leNyaniso kwiiNgcali. Ifunyenwe kwi ods.od.nih.gov/factsheets/Iodine-HealthProfessional/
Ithala leencwadi lase-US leSizwe lezoNyango. MedlinePlus. (2022). Uvavanyo lwegazi lwesodium. Ifunyenwe kwi medlineplus.gov/lab-tests/sodium-blood-test/
ISebe lezoLimo lase-US. FoodData Central. (2020). Ityuwa. Ifunyenwe kwi fdc.nal.usda.gov/fdc-app.html#/food-details/1112305/nutrients
ISebe lezeMpilo lase-US kunye neeNkonzo zoLuntu kunye neSebe lezoLimo lase-US. (2020). 2020–2025 iziKhokelo zokutya kwabaseMelika. Ifunyenwe kwi www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf
Umbutho weentliziyo zaseMelika. (2024). Ityuwa yoLwandle vs. Ityuwa yeTafile (Ukuphila NgokuseMpilweni, umba. www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/sea-salt-vs-table-salt
Karami, A., Golieskardi, A., Keong Choo, C., Larat, V., Galloway, TS, & Salamatinia, B. (2017). Ubukho be-microplastics kwiityuwa zorhwebo ezivela kumazwe ahlukeneyo. Iingxelo zenzululwazi, 7, 46173. doi.org/10.1038/srep46173
Halim, J., Bouzari, A., Felder, D., & Guinard, JX (2020). I-Tyuwa Flip: Ukunciphisa i-Sensory yokunciphisa ityuwa (kunye ne-sodium) kunye ne-monosodium glutamate (MSG) kwi-"Better-for-You" ukutya. Ijenali yenzululwazi yokutya, i-85 (9), i-2902-2914. doi.org/10.1111/1750-3841.15354
by UGqr Alex Jimenez Udidi lweMithi , isondlo
Kubantu abafuna ukongeza ezinye iziqhamo kunye nemifuno ekudleni kwabo, ngaba ukongeza i-tomatillos kunokubonelela ngeendlela ezahlukeneyo kunye nesondlo?
tomatillo
I-Tomatillos ziziqhamo ezinokuzisa incasa ye-citrus eqaqambileyo kwiitya ezahlukeneyo.
isondlo
ISebe lezoLimo lase-US libonelela ngolu lwazi lulandelayo kwi-tomatillo ephakathi/34g enye. (FoodData Central. ISebe lezoLimo lase-US. 2018 )
Iikhalori - 11
Iicarbohydrates - 2 grams
Amafutha - 0.3 grams
Iiprotheni - 0.3 grams
Ifayibha - 0.7 grams
Isodium - 0.3 milligrams
Iiswekile - 1.3 grams
I-carbohydrate
Amafutha
I-Tomatillos iqulethe ngaphantsi kwesiqingatha segrama kwi-tomatillo enye ephakathi.
protein
Kukho ngaphantsi kwesiqingatha segram yeprotheni ngetomatillo nganye.
Iivithamini kunye neMinerals
I-Tomatillos inika:
IVithamini A
Vitamin C
Potassium
Kwaye unikeze ezinye ii-micronutrients ezininzi kwiidosi ezincinci.
benefits
Izibonelelo zempilo zikaTomatillo ziquka ezi zilandelayo.
Impilo yeentliziyo
I-Tomatillos inika ukongezwa kokutya okunempilo yentliziyo. Ngokwendalo ziphantsi kwisodium kwaye zizityebi kwi-potassium, ezinokunceda ukulawula uxinzelelo lwegazi. Babonelela ngeevithamini A kunye noC kunye ne-antioxidants ngokuchasene neeradicals zamahhala.
I-American Heart Association incoma ukusetyenziswa kweentlobo ezahlukeneyo zeziqhamo kunye nemifuno imihla ngemihla ngeenzuzo ezahlukeneyo. Omnye wabo ngumxholo wefiber. Ifayibha yinxalenye yecarbohydrates engagatywayo enokunceda ukunciphisa i-cholesterol ngokubopha kunye nokususa i-cholesterol emzimbeni. I-Tomatillos iqulethe malunga negrama enye yefiber, ukongeza okucetyiswayo kwintliziyo yokutya okunempilo. (Umbutho weentliziyo zaseMelika. 2023 )
Uncedo olunokubakho ukuNciphisa uMngcipheko woMhlaza
I-Tomatillos inee-antioxidants ezininzi ezineempawu zokuthintela umhlaza. Ziyimithombo ye-phytochemicals eyaziwa ngokuba ngeanolides . Ezi khompawundi zezityalo zendalo zibonakaliswe ukuba ziphembelela i-apoptosis / ukufa kweeseli kwiiseli zomhlaza wekoloni. (Peter T. White et al., 2016 ) Ukutya okuphezulu kwiziqhamo kunye nemifuno kuye kwadibaniswa neengozi eziphantsi zomhlaza, okwenza i-tomatillos ibe yinto eyamkelekileyo kwisicwangciso sesondlo esiphezulu se-antioxidant esigxile ekuthinteleni umhlaza.
Ukuphuculwa kweempawu zeArthritis
I-antioxidant ye-anolide nayo ichasene nokuvuvukala. Uphando malunga ne-anolides lubonisa izibonelelo zeklinikhi ekudambiseni iimpawu ze-osteoarthritis kunye ne-rheumatoid arthritis. (Peter T. White et al., 2016 ) I-Tomatillos inokunceda ukunciphisa ukuvuvukala, oku kunokwenza ukuba i-arthritis ilawuleke.
Uthintelo lokulahleka kombono
I-Tomatillos ibonelela ngomthombo ophilileyo wezondlo eziphambili kwimpilo yamehlo. I-Lutein kunye ne-zeaxanthin zi-antioxidants ezigxila kwi-retina kwaye zinceda ukukhusela ekuwohlokeni kwendalo. I-Tomatillos inika:
Beta carotenes
Vitamin E
Vitamin C
ubhedu
Izinki
Ngokudibeneyo, la mavithamini abonise amandla okunciphisa ukuqhubela phambili kwe-macular degeneration ehambelana neminyaka, isizathu esiqhelekileyo sokulahlekelwa ngumbono. (AmaZiko eSizwe ezeMpilo, i-Ofisi yezongezo zokutya. 2023 )
Ukuhla ukusinda
I-Tomatillos sisithako sokutya esinekhalori ephantsi. Ngenxa yesiqulatho sawo samanzi aphezulu, kunokwenzeka ukuba ugcwalise ngaphandle kokongeza iikhalori ezingaphezulu. I-salsa entsha eyenziwe ngeetumato okanye i-tomatillos lukhetho olunempilo, olunencasa olungenazo iiswekile ezongeziweyo. (I-National Kidney Foundation. 2014 )
Iziphumo ezimbi
I-Tomatillos yinxalenye yosapho lwe-nightshade. Ngelixa kungekho bungqina bubambekayo obuqinisekisa naziphi na iziphumo eziyingozi, abanye abantu baxela ukuba banamava kubo. (Iklinikhi yaseCleveland. 2019 ) Abantu abakholelwa ukuba banokuba novelwano kwi-tomatillos kufuneka badibane nodokotela wezokutya obhalisiweyo ukuze abone unobangela kunye neendlela zokuphucula ukunyamezela.
Utywala
Nangona kunqabile, ukusabela okunzulu, kubandakanywa ne-anaphylaxis, kunokwenzeka nangona umntu engabonakali iimpawu ze-tomato allergy.
Abantu abangaqinisekanga malunga nokwaliwa kwi-tomatillos kufuneka babone i-allergist ukuze bavavanywe.
Iintlobo
Iindidi ezahlukeneyo ziquka umthubi, oluhlaza kunye nomfusa. (MacKenzie J. 2018 )
IRendidora luhlobo oluluhlaza olukhula ngokuthe tye kunye nesivuno esikhulu.
I-Gulliver Hybrid, iTamayo, iGigante, kunye neToma Verde nazo ziluhlaza kodwa zikhula ngokwepateni ethe saa.
Ezinye iintlobo ezimfusa ziquka i-Purple Hybrid, iDe Milpa, kunye neCoban. (Drost D, Pedersen K. 2020 )
Ukukhetha
Khetha i-tomatillos eqinile kwaye eluhlaza kodwa enkulu ngokwaneleyo ukuba izalise amakhoba.
Xa zivuthwe ixesha elide, incasa yazo iba mfiliba. (MacKenzie J. 2018 )
UGcino noKhuseleko
I-Tomatillos inokuhlala iinyanga kwi-husks yazo, isasazeke kwindawo enomoya. (MacKenzie J. 2018 )
Zigcine kwisikhwama sephepha efrijini ixesha elide kuneeveki ezi-2 ukuba usebenzisa ngokukhawuleza.
Musa ukugcina kwiplastiki, njengoko oku kunokubangela ukonakala.
Ukugcina ixesha elide, i-tomatillos inokukhenkcezwa okanye ifakwe.
Susa amakhoba, uwahlambe, kwaye womise phambi kokuba uwatye okanye uwalungiselele ukugcinwa ixesha elide.
Ukulungiselela
I-Tomatillos inencasa eyahlukileyo kunye nokuqina okuqinileyo. Zinokutyiwa ziphelele kungekho mfuneko yambewu okanye isiseko sazo. (Drost D, Pedersen K. 2020 ) Sebenzisa i-tomatillos:
ekrwada
Isosi eluhlaza
Njenge ukukhwela
Sandwich
Salads
Iisobho
Izitovu
Igqityiwe
Eyosiwe
Iyosiwe kwisitya esisecaleni
Yongezwa kwi-smoothies
Ukutya kokuPhilisa: Ukulwa nokuQhuba, Yamkela iMpilo
VIDEO
Ucaphulo
FoodData Central. ISebe lezoLimo lase-US. (2018). I-Tomatillos, eluhlaza. Ifunyenwe kwi fdc.nal.usda.gov/fdc-app.html#/food-details/168566/nutrients
Umbutho weentliziyo zaseMelika. (2023). UZitya njani iziqhamo kunye nemifuno (Ukuphila ngokusempilweni, umba. www.heart.org/en/healthy-living/healthy-eating/add-color/how-to-eat-more-fruits-and-vegetables
White, PT, Subramanian, C., Motiwala, HF, & Cohen, MS (2016). I-Atanolides yendalo kuNyango lweZifo eziNgapheliyo. Ukuqhubela phambili kumayeza okulinga kunye nebhayoloji, 928, 329-373. doi.org/10.1007/978-3-319-41334-1_14
AmaZiko eSizwe ezeMpilo, i-Ofisi yezongezo zokutya. (2023). IVithamin A: Iphepha leNgcaciso kuBasebenzi bezeMpilo. Ifunyenwe kwi ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
I-National Kidney Foundation. (2014). 6 kwezona ziNto ziPhakamileyo nezimbi kakhulu kwiMpilo (iZintso eziSiseko, uMba. www.kidney.org/news/ekidney/july14/7_Best_and_Worst_Condiments_for_Health
Iklinikhi yaseCleveland. (2019). Yintoni ukujongana nemifuno ye-Nightshade? (iimpahla zempilo, umba. health.clevelandclinic.org/whats-the-deal-with-nightshade-vegetables/
Jill, M. (2018). Ukukhulisa iTomatillos kunye neCherry eGround kwiiGadi zaseKhaya. extension.umn.edu/vegetables/growing-tomatillos-and-ground-cherries#harvest-and-storage-570315
I-Drost D, i-PK (2020). I-Tomatillos kwiGadi (Ulimo lwezitiya, umba. digitalcommons.usu.edu/cgi/viewcontent.cgi?article=2658&context=extension_curall
by UGqr Alex Jimenez impilo , isondlo
Kwicala elimnandi leetapile, ngaba ukugcadwa kwe-oveni kunye nokunikela ingqalelo kubungakanani besahlulo kunokwenza isidlo esisempilweni?
Iitapile ezigcadiweyo kwiOveni
Iitapile zinesitatshi, kodwa oko akuzenzi ukuba zingabi sempilweni. Kulapho abantu kufuneka bathathele ingqalelo ubukhulu besahlulo. Ukutya okunesitatshi okufana neetapile kufuneka kuthathe malunga nekota yepleyiti, ibe nendawo yemifuno kunye nomthombo weprotheyini.
Iifatata zinokubonelela ngomthombo olungileyo wevithamini C, calcium, magnesium, potassium, folate, kunye nefiber.
Iitapile ziphantse zingabinamafutha. (ISebe lezoLimo lase-US. 2019 )
Iitapile ziqulethe i-antioxidants ethile - i-lutein kunye ne-zeaxanthin.
Ezi antioxidants zinceda ukukhusela amehlo kwaye zincede ukunciphisa umngcipheko we-macular degeneration, nto leyo inokukhokelela ekulahlekelweni kombono. (Umesh C. Gupta Subhas C. Gupta 2019 )
Izithako
Iipounds ezi-2 ezibomvu okanye ezimhlophe, kunye nesikhumba esisele.
Iipuniwe ezi-2 zeoyile yomnquma.
2 iicephe ze-rosemary entsha egayiweyo.
1 ithispoon igalikhi, inqunyulwe.
1/2 itispuni yetyuwa.
1/4 ithisipuni pepper emnyama.
Ukulungiselela
Ukucwilisa i-oven ukuya kwi-425F.
Geza amazambane kwaye uvumele ukuba zome.
Iifatata azidingi ukuba zihlulwe, kodwa zinqumle iindawo ezingaphezulu.
Sika iitapile ezinkulu zibe ngamaqhekeza amabini-intshi.
Ukuba usebenzisa amazambane amancinci, angashiywa ngokupheleleyo.
Beka kwisitya sokubhaka kwinqanaba elilodwa.
Galela ioli yeoli.
Yongeza i-rosemary, igalikhi, ityuwa kunye nepepper.
Gcoba iitapile de zijikwe ngokulinganayo.
Yosa ingagqunywanga imizuzu engama-45 ukuya kwiyure e-1, ujike ngamanye amaxesha.
Iitapile zenziwa xa zihlatywa lula ngefolokhwe.
Iiyantlukwano kunye noTshintsho
I-rosemary eyomileyo ingasetyenziselwa endaweni yerosemary entsha, kodwa ayifuni kakhulu.
Iitipuni ezi-2 ziya kukwanela.
Ukuba akukho rosemary, i-thyme okanye i-oregano ingasetyenziswa.
Enye inketho kukusebenzisa indibaniselwano yemifuno ethandwayo.
Ukupheka kunye nokuPhaka
Xa u rosa, musa ukugqwesa amazambane kwi-pan yokubhaka, njengoko oku kunokubangela ukuba bapheke ngokungafaniyo okanye babe yi-mushy.
Qinisekisa ukuba iitapile zisasazwe kwaye zisasazwe kwinqanaba elinye.
Khetha amazambane aqinile kwaye angenayo i-tint eluhlaza.
Iitapile ezinombala oluhlaza ziqulethe ikhompawundi ebizwa ngokuba yi-solanine.
I-Solanine inencasa ekrakra kwaye inokuba yingozi xa ityiwa kakhulu. (ISebe lezoLimo lase-US. 2023 )
Iitapile zinokugalelwa ukongeza incasa. Zama ngeziqholo ketchup , isosi eshushu, okanye I-aioli .
Iitapile ezigcadiweyo kwi-oveni zilungile ngokutya kwemifuno.
Khonza ngeSwiss chard, iimbotyi ezimnyama, okanye i-chickpeas ukuze ufumane ukutya okunempilo, okulinganayo.
Ukutya ngokufanelekileyo ukuze uzive ungcono
VIDEO
Ucaphulo
ISebe lezoLimo laseU.S. FoodData Central. (2019). Iipatata .
Umesh C. Gupta, Subhas C. Gupta. (2019). Indima ebalulekileyo yeetapile, isityalo sokutya semifuno esincinci kwimpilo yabantu kunye nesondlo . Isondlo sangoku kunye neNzululwazi yoKutya. 15(1):11-19. doi:10.2174/1573401314666180906113417
ISebe lezoLimo lase-US. (2023). Ngaba iitapile eziluhlaza ziyingozi?
by UGqr Alex Jimenez I-Gut ne-Intestinal Health , isondlo
Kubantu abatshintshela kwizidlo ezingezizo ezobisi kunye nezityalo, ngaba ubisi lwe-oatmeal lunokuba luncedo endaweni yabangaseli bobisi?
Ubisi lweOat
Ubisi lwe-oat luyi-milk-free, enye i-lactose-free-free, iphantse ingenawo amafutha ahluthayo, ineprotheyini eninzi kuneentlobo ezininzi zobisi ezisekelwe kwi-nut, yongeza ifayibha, kwaye inika idosi enempilo yeevithamini B kunye neeminerali. Iqulethe i-steel-cut okanye i-oats epheleleyo efakwe emanzini emva koko idityaniswe kwaye ihlulwe nge-cheesecloth okanye ibhegi yobisi ekhethekileyo enexabiso eliphantsi ukwenza kunobisi lwe-almond kwaye ihambelana nokusingqongileyo.
isondlo
Abantu ngabanye banokufumana i-27% ye-calcium yemihla ngemihla, i-50% ye-vitamin B12 yemihla ngemihla, kunye ne-46% ye-B2 yemihla ngemihla. Ulwazi lwezondlo lolokusezwa kwekomityi enye yobisi oat. (USDA FoodData Central. 2019 )
Iikhalori - 120
Amafutha - 5 grams
Isodium - 101 milligrams
Iicarbohydrates - 16 grams
Ifayibha - 1.9 grams
Iiswekile - 7 grams
Iiprotheni - 3 grams
I-calcium - 350.4 milligrams
I-Vitamin B12 - 1.2 micrograms
I-Vitamin B2 - 0.6 milligrams
I-carbohydrate
Ngokutsho kweSebe lezoLimo laseMelika, inani le-carbohydrates kwikomityi yobisi lwe-oatmeal li-16, liphezulu kunezinye iimveliso zobisi.
Nangona kunjalo, iicarbohydrates zivela kwifayibha kwaye hayi amafutha.
Ngenxa yokuba ubisi lwe-oat lwenziwa kwi-steel-cut okanye i-oats epheleleyo, kukho i-fiber engaphezulu ngokukhonza ngaphezu kobisi lwenkomo, olungenayo i-fiber, kunye ne-almond kunye ne-soy, equkethe igram enye yefiber ngokukhonza.
Amafutha
Ubisi lwe-oat alunayo i-acids enamafutha, akukho mafutha agcweleyo, kwaye akukho mafutha e-trans.
Ubisi lunayo i-5 grams yamafutha e-lipid ewonke.
protein
Xa kuthelekiswa nobisi lwenkomo kunye nesoya, ubisi lwe-oat luneprotheni encinci, kunye ne-3 grams kuphela ngokukhonza.
Kodwa xa kuthelekiswa nezinye izinto ezithatha indawo, njengobisi lwe-almond kunye nobisi lwerayisi, ubisi lwe-oat lubonelela ngeeprotheyini ezininzi ngokukhonza.
Oku kuluncedo kubantu abalandela i-vegan okanye ukutya okungenalo ubisi.
Iivithamini kunye neMinerals
Ubisi lwe-oat luqulethe i-thiamin kunye ne-folate, zombini iivithamini ze-B eziyimfuneko kwimveliso yamandla.
Ubisi lukwanazo neeminerali, kuquka ithusi, i-zinc, i-manganese, i-magnesium, kunye nokulandelela izixa zeevithamini kunye neeminerali ezifana ne-vitamin D, i-A IU, i-riboflavin, kunye ne-potassium.
Uninzi lobisi lwe-oat yorhwebo luqiniswe ngeevithamini A, D, B12, kunye ne-B2.
Calories
Ukusetyenziswa kobisi lwe-oat enye, malunga nekomityi enye, inika malunga ne-1 calories.
benefits
Enye indlela yobisi yobisi
Ukwaliwa ngobisi kuxhaphakile.
Malunga ne- 2 ukuya kwi-3% yabantwana abangaphantsi kweminyaka emithathu ubudala abalwani nobisi. (IKholeji yaseMelika yeAllergy, Asma & Immunology. 2019 )
I-80% ikhula ngaphandle kwe-allergies, kodwa i-20% eseleyo isajongana ne-allergies ibe ngabantu abadala, ukwenza ezinye iindlela zobisi zibe yimfuneko.
Enye indlela yobisi lobisi: Ukwaliwa kwideri
Ukunganyamezelani kwe-lactose
Ukulandela ukutya kwe-vegan / ngaphandle kobisi
Ubisi lwe-oat lubonelela ngezibonelelo zempilo ezifanayo njengobisi lwenkomo, ezibandakanya: Iprotheyini yokwakha kunye nokulungisa izicubu.
Gcina impilo yeenwele kunye neenzipho.
I-calcium yamathambo aqinileyo.
I-Macronutrients efana ne-folate inceda ukwenza iiseli zegazi ezibomvu nezimhlophe.
Yehlisa iCholesterol
Uphononongo lunqume ukuba ukutya i-oats kunye neemveliso ze-oat kunempembelelo enkulu ekunciphiseni i-cholesterol epheleleyo kunye ne-LDL. (USusan A Joyce et al., 2019 )
Abaphandi bafumene inkxaso ebalulekileyo phakathi kwe-oat beta-glucans kunye namanqanaba e-cholesterol yegazi, ebonisa ukuba ukongeza i-oats ekudleni komntu kunokuncedisa ukunciphisa umngcipheko wesifo senhliziyo.
Iipropati zokulwa umhlaza
Ngokophononongo lwezinye iindlela zobisi olusekelwe kwizityalo, ubisi lwe-oat lunokuba neepropati ezichasene nomhlaza kunye nexabiso eliphezulu lezondlo. (Swati Sethi et al., 2016 )
Ummiselo wokuHamba kwamathumbu
Kuba uninzi lwecarbohydrates kubisi oat luphuma kwifayibha, ikwaphezulu kwifayibha kunobisi oluqhelekileyo.
I-Fiber inokunceda ngenxa yokuba isondlo sifunxa amanzi ukuze silawule ukuhamba kwamathumbu kunye nokunciphisa ukuqothulwa .
Kuphela i-5% yabemi bafumana iingcebiso zefiber imihla ngemihla, okwenza ubisi lwe-oat lube lukhetho olunempilo. (UDiane Quagliani, uPatricia Felt-Gunderson. 2017 )
Eco Nobuhlobo
Namhlanje ihlabathi lizicingela ngakumbi iimpembelelo zokusingqongileyo zokulima. (Umbutho waseMelika weZondlo. 2019 )
Ukuchithwa kolunye ubisi kunyukile, kwaye ukusetyenziswa kobisi lobisi kuye kwehla, kungekhona nje ngeenzuzo kunye nencasa kodwa ngenxa yokukhathazeka kokusingqongileyo.
Ubisi lobisi lusebenzisa umhlaba ophindwe kasithoba ukwenza ilitha enye xa kuthelekiswa nobisi lwerayisi, ubisi lwesoya, ubisi lwe-almondi, okanye ubisi lwehabile.
Utywala
Ubisi lwe-oat luyindlela eluncedo kubantu abanganyamezeliyo i-lactose okanye abanengxaki yokwaliwa nobisi okanye abo banengxaki yokwaliwa ngamandongomane kwaye abakwazi ukusela ubisi lwe-almond.
Nangona kunjalo, abantu kufuneka balumke ekuthatheni ukuba banesifo se-celiac okanye naluphi na uhlobo lwengqolowa allergy / ubuntununtunu.
Abantu basenako ukusela ubisi lwe-oat, kodwa iileyibhile kufuneka zifundwe ukuqinisekisa ukuba imveliso iqulethe ingqolowa engenagluten .
I-oats ayinagluten-free, kodwa abavelisi bahlala beyiqhuba besebenzisa izixhobo ezifanayo njengezinye iimveliso zengqolowa, ezinokubangela ukusabela.
Iziphumo ezimbi
Ubisi lwe-oat lunokuba ne-acidity-regulating phosphates, ezongezo eziqhelekileyo ekutyeni okucutshungulwayo kwaye zidibene nesifo sezintso.
Abantu baya kufuna ukubukela ubisi lwe-oat oluthathwayo ukuba banotyekelo lwamatye ezintso. (UGirish N. Nadkarni, uJaime Uribarri. 2014 )
Abantu abatya ukutya okuninzi okucutshungulweyo banokufuna ukujikeleza nolunye ubisi olungelolwabisi ukuze banciphise ukusetyenziswa kwephosphate.
Iintlobo
Iinkampani ezininzi zinobisi lwazo lwe-oat, olufumaneka kwiivenkile zokutya kunye nokutya okunempilo.
Ukongeza, ubisi lunokuza kwiincasa ezininzi, kubandakanya i-vanilla kunye netshokolethi.
Iinkampani ezininzi ziye zasebenzisa ubisi lwazo ukwenza ii-ice creams ezingenazo zobisi.
Ubisi lwe-oat lufumaneka unyaka wonke.
Xa sele ivuliwe, beka ubisi lwe-oat oluthengwe evenkileni efrijini oluza kuhlala iintsuku ezisi-7 ukuya kwezili-10.
Ukulungiselela
Abantu ngabanye banokwenza ubisi lwabo lwe-oat.
Sebenzisa i-oats eroliweyo okanye esikwe ngentsimbi ngamanzi, xubana kunye, kunye noxinzelelo.
Beka i-oats kwisitya esikhulu, simboze ngamanzi, kwaye ucofe ubuncinane iiyure ezine.
Ngosuku olulandelayo, khupha, uhlambulule, udibanise emanzini abandayo, ugxininise kunye ne-whisk.
Impembelelo yoNyango oluSebenzayo ngaphandle kwaMajoyinti
VIDEO
Ucaphulo
USDA FoodData Central. (2019). I-Oat-Milk yokuqala .
IKholeji yaseMelika yeAllergy, Asma & Immunology. (2019). Ubisi kunye neMveliso .
Joyce, S. A., Kamil, A., Fleige, L., & Gahan, C. G. M. (2019). I-Cholesterol-Ukunciphisa Impembelelo ye-Oats kunye ne-Oat Beta Glucan: Iindlela zokuSebenza kunye nendima enokwenzeka ye-Bile Acids kunye ne-Microbiome. Imida kwisondlo, 6, 171. doi.org/10.3389/fnut.2019.00171
Sethi, S., Tyagi, S. K., & Anurag, R. K. (2016). Ubisi olusekwe kwizityalo lunokukhetha inxalenye evelayo yeziselo ezisebenzayo: uphononongo. Ijenali yenzululwazi yokutya kunye neteknoloji, 53 (9), 3408-3423. doi.org/10.1007/s13197-016-2328-3
Quagliani, D., & Felt-Gunderson, P. (2016). Ukuvala i-Gap ye-Fiber ye-Fiber yaseMelika: izicwangciso zoNxibelelwano ezivela kwiNtlanganiso yokutya kunye neFiber. Ijenali yaseMelika yeyeza lokuphila, i-11 (1), i-80-85. doi.org/10.1177/1559827615588079
Umbutho waseMelika weZondlo. (2019). Ukuhamba ngobisi? Nantsi into ekufuneka uyazi malunga nolunye ubisi olusekwe kwizityalo .
Nadkarni, G. N., & Uribarri, J. (2014). Iphosphorus kunye nezintso: Yintoni eyaziwayo kwaye yintoni efunekayo. Ukuqhubela phambili kwisondlo (Bethesda, Md.), 5 (1), 98-103. doi.org/10.3945/an.113.004655
by UGqr Alex Jimenez Ukutya , isondlo
Kubantu abafuna i-snack enempilo ekhawulezayo, ngaba ukongeza imbewu kajongilanga ekutyeni komntu kunokubonelela ngezibonelelo zempilo?
Imbewu kajongilanga
Imbewu kajongilanga sisiqhamo sesityalo sikajongilanga. Ziye zafunyanwa ziqulethe i-antioxidants, iivithamini, kunye neeminerali, ezinokunceda ukugcina impilo ye-immune system, impilo yentliziyo, kunye nokunye. Ukuthatha rhoqo i-snack njenge-snack okanye ukongeza kwiisaladi, i-oatmeal, iimpahla ezibhakiweyo, isaladi ye-tuna, i-pasta, kunye ne-toppings yemifuno inokunceda ukwandisa amanqanaba amandla, ukunciphisa ukuvuvukala, kunye nokuxhasa impilo yomzimba jikelele.
benefits
Imbewu yejongilanga inenzuzo kwimisebenzi eyahlukeneyo yomzimba kwaye ikhusela kwiimeko ezithile zempilo ezingapheliyo. Banganceda koku kulandelayo: (Bartholomew Saanu Adeleke, Olubukola Oluranti Babalola. 2020 ) (Ancuţa Petraru, Florin Ursachi, Sonia Amariei. 2021 )
Ukuvutha
Ixabiso le-vitamin E ephezulu yembewu, idibaniswe ne-flavonoids kunye neentlobo ezahlukeneyo zezityalo, zinokunceda ukunciphisa ukuvuvukala.
Uphando lubonisa ukuba ukutya imbewu ubuncinane kahlanu ngeveki kunokunciphisa ukudumba kunye nokunciphisa umngcipheko wokuba nezifo ezithile. (URui Jiang et al., 2006 )
Heart Health
Baphezulu kumafutha anempilo, afana namafutha e-polyunsaturated kunye ne-monounsaturated.
Izityalo ze-sterols, okanye iikhompawundi zendalo kwiimbewu zikajongilanga, zinconywa kwiipropati zabo zokunciphisa i-cholesterol. (IYunivesithi yaseWisconsin yezeMpilo. 2023 )
Idatha ibonisa ukusetyenziswa kukajongilanga kunye nezinye iimbewu kunokuthoba amazinga esifo senhliziyo, uxinzelelo lwegazi oluphezulu, kunye ne-cholesterol ephezulu.
amandla
Imbewu inevithamin B, selenium, kunye neprotein, enokunceda ukuqinisa umzimba imini yonke.
Ezi zondlo zixhasa ukuhamba kwegazi, ukuhanjiswa kweoksijini, kunye nokuguqulwa kokutya kube amandla.
INkxaso yeNkqubo yoMzimba
Imbewu kajongilanga iqulethe iiminerali kunye nezondlo ezifana ne-zinc kunye ne-selenium ezinceda amandla endalo omzimba okuzikhusela kwiintsholongwane kunye neebhaktheriya.
Ezi zimbiwa ziguqulela kwiinzuzo ezifana ukugcinwa kwe-immune cell, ukunciphisa ukuvuvukala, ukukhuselwa kosulelo, kunye nokunyuka ngokubanzi kwi-immunity .
isondlo
Akukho mfuneko yokuba umntu ngamnye atye imbewu yejongilanga eninzi ukuze azuze isondlo. Ngaphakathi kukho umxube odibeneyo wamafutha anempilo, i-antioxidants, kunye nezinye izondlo. Ngaphakathi kwe-1-ounce inxalenye yembewu kajongilanga egcadiweyo / ngaphandle kwetyuwa: (ISebe lezoLimo lase-US. 2018 )
Iikhalori - 165
Iicarbohydrates - 7 grams
Ifayibha - 3 grams
Iswekile - iigram ezili-1
Iiprotheni - 5.5 grams
Amafutha apheleleyo - 14 grams
Isodium - 1 milligrams
Intsimbi - 1 milligram
I-Vitamin E - 7.5 milligrams
I-Zinc - 1.5 milligrams
Folate - 67 micrograms
ZeMpilo zeBhinqa
Xa kuziwa kwimpilo yokuzala kwabasetyhini, kukho imiba enokuthi imbewu ikwazi ukunceda ukuxhasa.
Izixa ezityebileyo zembewu yevithamin E, ifolate, iphosphorus, kunye namafutha asempilweni zibalulekile kuphuhliso lomntwana kunye nempilo kamama.
Ukongezelela, i-phytochemicals yembewu inokuxhasa ukugaya kunye ne-immune system, enokuba luncedo ngexesha lokukhulelwa. (AmaZiko eSizwe e-Ofisi yezeMpilo yezoNxibelelwano zokutya. 2021 )
ZeMpilo
Imbewu kajongilanga inokunceda amadoda afumane iprotheyini yokwakha izihlunu.
Njengenye indawo yenyama, ezi mbewu ziqulathe isixa esisempilweni seprotein esekwe kwisityalo ngaphandle kwamafutha agcweleyo okanye i-cholesterol yenyama.
Isandla esincinci sibonelela ngesi sondlo kwabo bangayifumani imfuneko ye-potassium yemihla ngemihla. (Ancuţa Petraru, Florin Ursachi, Sonia Amariei. 2021 )
Imbewu yeShelled kunye nokufakwa kweTyuwa
Imbewu ye-sunflower ngokwemvelo ayinayo imilinganiselo ephezulu ye-sodium, kodwa ihlala ihlanganiswe ngetyuwa eyongezelelweyo enokuthi ibhubhise izibonelelo zabo zondlo.
Amaqokobhe adla ngokuqatywa ngetyuwa ukwenzela incasa, kangangoko 70 milligrams nganye 1 ounce imbewu.
Iikhalori eziphakamileyo, abantu kufuneka bajonge ukumodareyitha izahlulo kwikota enye yekomityi kunye nokutya iintlobo ezingenatyiwa. (ISebe lezoLimo lase-US. 2018 )
Ezinye iindlela zokudibanisa iimbewu kwizidlo
Ezinye iindlela zokongeza imbewu kajongilanga ekutyeni ziquka:
Ukuwafefa kwinkukhu okanye kwisaladi ityhuna.
Isaladi yokugqoka.
Ukufakela i-cereal kunye ne-oatmeal.
Ukuzixuba kwi-batter kwizinto ezibhakiweyo, njengeeqebengwana.
Ukuzongeza kwivenkile yasekhaya okanye kwigrosari trail mix .
Ukugaya imbewu yokugquma umgubo wenyama okanye intlanzi.
Ukufefa kwisitya semifuno, i-casseroles, i-stir-fries, kunye ne-pasta.
Ibhotela ye-sunflower inokuba yinto engenye ye-peanut okanye enye ibhotela ye-nut.
UkuLungiswa kweMidlalo yokuBala
VIDEO
Ucaphulo
Adeleke, B. S., & Babalola, O. O. (2020). Isityalo sikajongilanga se-oilseed (Helianthus annuus) njengomthombo wokutya: Iinzuzo zesondlo kunye nempilo. Isayensi yokutya kunye nesondlo, 8 (9), 4666-4684. doi.org/10.1002/fsn3.1783
Petraru, A., Ursachi, F., & Amariei, S. (2021). Iimpawu zeZondlo zoVavanyo lweembewu zikajongilanga, i-oyile kunye nekeyiki. Umbono wokusebenzisa i-sunflower Oilcakes njengeSithako esiSebenzayo. Izityalo (i-Basel, eSwitzerland), i-10 (11), i-2487. doi.org/10.3390/plants10112487
Jiang, R., Jacobs, D. R., Jr, Mayer-Davis, E., Szklo, M., Herrington, D., Jenny, N. S., Kronmal, R., & Barr, R. G. (2006). Ukusetyenziswa kwamantongomane kunye nembewu kunye namanqaku okuvuvukala kwisifundo sezizwe ezininzi ze-atherosclerosis. Ijenali yaseMelika ye-epidemiology, i-163 (3), i-222-231. doi.org/10.1093/aje/kwj033
IYunivesithi yaseWisconsin yezeMpilo. (2023). Iinyaniso zempilo kuwe: Izityalo ze-stanols kunye ne-sterols .
ISebe lezoLimo lase-US. (2018). Imbewu, iinkozo zembewu yejongilanga, zomisiwe ezomileyo, ngaphandle kwetyuwa .
AmaZiko eSizwe e-Ofisi yezeMpilo yezoNxibelelwano zokutya. (2021). I-Vitamin E: Iphepha leNgcaciso kuBasebenzi bezeMpilo .
ISebe lezoLimo lase-US. (2018). Imbewu, iinkozo zembewu yejongilanga, zixutywe, zifakwe ityuwa .
