Ukukhulula amandla kaNopal kwiMpilo kunye nokuba sempilweni

Ngaba ukufaka i-nopal okanye i-prickly pear cactus ekutyeni komntu kunokunceda abantu abazama ukwehlisa iswekile yegazi, ukudumba, kunye nemingcipheko enxulumene nentliziyo kunye nezifo ze-metabolic?

I-cactus yeeperile

INopal, ekwabizwa ngokuba yiprickly pear cactus, simifuno esebenza ngeendlela ezininzi enokuthi igalelwe ukondla izicwangciso zokwandisa ifayibha, iivithamini, iiminerali, kunye neekhompawundi ezisekwe kwizityalo. Ikhula kwi-US Southwest, Latin America, kunye neMeditera. Iipads, okanye i-nopales okanye i-cactus paddles, zinento efana ne-okra kunye ne-tartness encinci. Isiqhamo se-prickly pear cactus, esibizwa ngokuba ityhuna ngeSpanish, siyatyiwa. (IYunivesithi yaseArizona yoLwandiso lweNtsebenziswano, ngo-2019) Idla ngokusetyenziswa kwiziqhamo zesalsas, iisaladi, kunye nezimuncumuncu kwaye ziyafumaneka njengezongezelelo kwitablet kunye nomgubo.

Ukukhonza ubungakanani kunye nesondlo

Enye ikomityi yeenopales eziphekiweyo, malunga neepads ezintlanu, ngaphandle kwetyuwa eyongeziweyo, iqulethe: (ISebe lezoLimo lase-US, iFoodData Central, ngo-2018)

• Iikhalori - 22
• Amafutha - 0 grams
• Isodium - 30 milligrams
• Iicarbohydrates - 5 grams
• Ifayibha - 3 grams
• Iiswekile - 1.7 grams
• Iiprotheni - 2 grams
• I-Vitamin A - iiyunithi ezingama-600 zamazwe ngamazwe
• I-Vitamin C - 8 milligrams
• I-Vitamin K - i-8 micrograms
• Potassium - 291 milligrams
• Choline - 11 milligrams
• I-calcium - 244 milligrams
• Magnesium - 70 milligrams

Kucetyiswa ngokubanzi ukuba abantu abaninzi batye iikomityi zemifuno ezi-2.5 ukuya kwezi-4 ngosuku. (ISebe lezoLimo lase-US, iMyPlate, ngo-2020)

benefits

I-Nopal inezondlo ezininzi, iphantsi kweekhalori, ayinamafutha, isodium, okanye i-cholesterol, kwaye igcwele ifayibha, iivithamini, iiminerali, kunye ne-betalains. (UParisa Rahimi et al., 2019) I-Betalains zii-pigments ezine-anti-inflammatory properties. Iintlobo ngeentlobo zeefibers zenza umgangatho ophantsi isalathiso se-glycemic index (ilinganisa ukuba kungakanani ukutya okuthe ngqo kuphakamisa amanqanaba eswekile yegazi emva kokusetyenziswa) malunga ne-32, ukongezwa okucetyiswayo kwisidlo esilungele isifo seswekile. (UPatricia López-Romero et al., 2014)

Izixhobo

• INopal iqulethe iindidi ngeendidi zeecarbohydrates eziluncedo, iivithamini kunye neeminerali.
• I-Nopal inefayibha enyibilikayo nenganyibilikiyo, enceda iswekile yegazi.
• Ikwanayo ne-vitamin A, i-carotenoids, i-vitamin C, i-calcium, kunye neekhompawundi ezisekelwe kwizityalo ezifana ne-phenols kunye ne-betalains. (UKarina Corona-Cervantes et al., 2022)

Ulawulo lweswekile yegazi

Uphando luye lwavavanya ukusetyenziswa kwe-nopal rhoqo kunye nokuncedisa ukulawula iswekile yegazi. Uphononongo lweswekile yegazi luvavanyiwe ukongeza i-nopal kwisidlo sakusasa se-carbohydrate ephezulu okanye isidlo sakusasa esineprotein yesoya kubantu baseMexico abanesifo seswekile esi-2. Uphononongo lufumene ukuba ukusebenzisa i-nopales, malunga ne-300 grams okanye i-1.75 kwiikomityi ze-2 ngaphambi kokutya, kunokunciphisa emva kokutya / i-postprandial iswekile yegazi. (UPatricia López-Romero et al., 2014) Uphononongo oludala lwaba nemiphumo efanayo. (Montserrat Bacardi-Gascon et al., 2007) Abantu babelwa ngokungenamkhethe ukuba batye i-85 grams ye-nopal ngeendlela ezintathu ezahlukeneyo zesidlo sakusasa:

• I-Chilaquiles - i-casserole eyenziwe nge-corn tortilla, ioli yemifuno, kunye neembotyi zepinto.
• I-Burritos - eyenziwe ngamaqanda, ioli yemifuno, kunye neembotyi zepinto.
• I-Quesadillas - yenziwe nge-tortilla yomgubo, itshizi enamafutha aphantsi, i-avocado, kunye neembotyi zepinto.
• The amaqela abelwe ukutya ii-nopales ayenokuncipha kweswekile yegazi. Kwakukho:
• I-30% yokunciphisa kwiqela le-chilaquiles.
• I-20% iyancipha kwiqela le-burrito.
• I-48% yokunciphisa kwiqela le-quesadilla.

Nangona kunjalo, izifundo zazincinci, kwaye abantu babengafani. ngoko uphando olongezelelweyo luyafuneka.

Ukonyuka kweFayibha

Indibaniselwano yefiber enyibilikayo kunye ne-insoluble inceda amathumbu ngeendlela ezahlukeneyo. Ifayibha enyibilikayo inokusebenza njenge-prebiotic, ukondla ibhaktheriya enenzuzo emathunjini kwaye incede ekususeni i-cholesterol ephantsi ye-lipoprotein (LDL) emzimbeni. Ifayibha ezinganyibilikiyo zonyusa ixesha lokuhamba, okanye ukuba ukutya kuhamba ngokukhawuleza kangakanani na kwisixokelelwano sokwetyisa kunye nokukhuthaza amathumbu rhoqo. (Amaziko oLawulo lweSifo kunye nokuThintela, i-2022) Kwilingo elincinciweyo lolawulo lweklinikhi, abaphandi bafumene ukuphuculwa kweempawu zesifo se-bowel syndrome kubantu abongezwa nge-20 kunye ne-30 grams ye-nopal fiber. (UJose M Remes-Troche et al., 2021) Kubantu abangaqhelanga ukutya ukutya okune-fibrous, kunokubangela isifo sohudo esincinci, ngoko kuyacetyiswa ukuba ukwandise ukungena kancinci kunye namanzi aneleyo ukukhusela i-gas kunye ne-bloating.

I-Calcium esekelwe kwizityalo

Enye ikomityi ye-nopal ibonelela nge-244 milligrams okanye i-24% yeemfuno zemihla ngemihla ze-calcium. I-calcium yiminerali eyenza amathambo namazinyo abe sempilweni. Ikwanceda ekucuthekeni kwemithambo yegazi kunye nokwandisa, ukusebenza kwemisipha, ukujika kwegazi, ukuhanjiswa kwemithambo-luvo, kunye nokukhuselwa kwehomoni. (Amaziko eSizwe ezeMpilo. IOfisi yezongezo zokutya ngo-2024) Abantu abalandela ukutya okungabandakanyi iimveliso zobisi banokuzuza kwimithombo ye-calcium esekelwe kwizityalo. Oku kubandakanya imifuno ye-cruciferous efana ne-kale, i-collards, kunye ne-arugula.

Ezinye iiNzuzo

Uphononongo olwenziwe kwizilwanyana kunye neetyhubhu zokuvavanya zibonisa ukuba i-nopal entsha kunye neencindi zinokunceda ekunciphiseni i-triglycerides kunye ne-cholesterol kwi-metabolic dysfunction-associated steatotic isifo sesibindi okanye xa izixa ezingeyompilo zamafutha ziqokelelana esibindini. (Karym El-Mostafa et al., 2014) Ezinye iingenelo ezinokubakho ezinobungqina obunqongopheleyo ziquka:

• Ukuvuvukala kunye nokunciphisa intlungu.
• Isalathisi sobunzima bomzimba (BMI), i-systolic, kunye nokunciphisa uxinzelelo lwegazi lwe-diastolic. (Igho J Onakpoya et al., 2015)
• Utshintsho oluhle kwi-gut microbiota kunye nokulahlekelwa kwesisindo. (UKarina Corona-Cervantes et al., 2022)

Dibana ne-Dietician okanye uMboneleli wezeMpilo

Ngaphandle kokuba abantu abalwani nayo, abaninzi banokutya i-nopal epheleleyo ngaphandle kwengxaki. Nangona kunjalo, ukongezelela kuyahluka kuba kunika umthombo ogxininisiweyo. Abantu abasebenzisa amayeza okulawula isifo seswekile kunye nokusebenzisa i-nopal rhoqo kunokuba negalelo kumngcipheko okhulayo wokuba ne-hypoglycemia okanye iswekile yegazi ephantsi. I-Dermatitis nayo iye yaxelwa ngokudibana ne-cactus spines. (ISebe lezoLimo lase-US, iFoodData Central, ngo-2018) Kukho iingxelo ezinqabileyo zokuvaleka kwamathumbu kubantu abasebenzisa inani elikhulu lembewu efunyenwe kwisiqhamo. (Karym El-Mostafa et al., 2014) Buza ugqirha obhalisiweyo wezokutya okanye umboneleli wezempilo wokuqala ukuba ngaba i-nopal inokubonelela ngezibonelelo ezikhuselekileyo.

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Izondlo ezisisiseko

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Ucaphulo

IYunivesithi yaseArizona Cooperative Extension. Ithemba Wilson, MW, Patricia Zilliox. (2019). Iprickly pear cactus: ukutya kwasentlango. extension.arizona.edu/sites/extension.arizona.edu/files/pubs/az1800-2019.pdf

ISebe lezoLimo lase-US. FoodData Central. (2018). I-Nopales, iphekwe, ngaphandle kwetyuwa. Ifunyenwe kwi fdc.nal.usda.gov/fdc-app.html#/food-details/169388/nutrients

ISebe lezoLimo lase-US. MyPlate. (2020-2025). Imifuno. Ifunyenwe kwi www.myplate.gov/eat-healthy/vegetables

Rahimi, P., Abedimanesh, S., Mesbah-Namin, SA, & Ostadrahimi, A. (2019). I-Betalains, i-pigment ephefumlelwe yindalo, kwimpilo kunye nezifo. Ukuphononongwa okubalulekileyo kwisayensi yokutya kunye nesondlo, i-59 (18), i-2949-2978. doi.org/10.1080/10408398.2018.1479830

López-Romero, P., Pichardo-Ontiveros, E., Avila-Nava, A., Vázquez-Manjarrez, N., Tovar, AR, Pedraza-Chaverri, J., & Torres, N. (2014). Impembelelo ye-nopal (i-Opuntia ficus indica) kwi-postprandial ye-glucose yegazi, i-incretins, kunye nomsebenzi we-antioxidant kwizigulana zaseMexico ezinesifo sikashukela sohlobo lwe-2 emva kokusetyenziswa kwesidlo sakusasa sesibini esahlukileyo. Umbhalo we-Academy of Nutrition and Dietetics, 114 (11), 1811-1818. doi.org/10.1016/j.jand.2014.06.352

Corona-Cervantes, K., Parra-Carriedo, A., Hernández-Quiroz, F., Martínez-Castro, N., Vélez-Ixta, JM, Guajardo-López, D., García-Mena, J., & Hernández -Guerrero, C. (2022). Ungenelelo loMzimba kunye nokutya kunye ne-Opuntia ficus-indica (i-Nopal) kwi-Womens kunye ne-Obesity Iphucula imeko yeMpilo nge-Gut Microbiota Adjustment. Izondlo, 14(5), 1008. doi.org/10.3390/nu14051008

Bacardi-Gascon, M., Dueñas-Mena, D., & Jimenez-Cruz, A. (2007). Ukunciphisa impembelelo kwi-postprandial glycemic impendulo ye-nopales eyongeziweyo kwisidlo sasekuseni saseMexico. Ukunyamekela isifo seswekile, i-30 (5), i-1264-1265. doi.org/10.2337/dc06-2506

Amaziko oLawulo noThintelo lweZifo. (2022). Ifayibha: Ikhabhu ekuncedayo ukulawula isifo seswekile. Ifunyenwe kwi www.cdc.gov/diabetes/library/features/role-of-fiber.html

Remes-Troche, JM, Taboada-Liceaga, H., Gill, S., Amieva-Balmori, M., Rossi, M., Hernández-Ramírez, G., García-Mazcorro, JF, & Whelan, K. (2021) ). I-Nopal fiber (i-Opuntia ficus-indica) iphucula iimpawu kwi-syndrome ye-bowel ecasulayo kwixesha elifutshane: uvavanyo olulawulwa ngokungahleliwe. I-Neurogastroenterology kunye ne-motility, i-33 (2), i-e13986. doi.org/10.1111/nmo.13986

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El-Mostafa, K., El Kharrassi, Y., Badreddine, A., Andreoletti, P., Vamecq, J., El Kebbaj, MS, Latruffe, N., Lizard, G., Nasser, B., & Cherkaoui -Malki, M. (2014). I-Nopal cactus (i-Opuntia ficus-indica) njengomthombo we-bioactive compounds kwisondlo, impilo kunye nesifo. Iimolekyuli (i-Basel, eSwitzerland), i-19 (9), i-14879-14901. doi.org/10.3390/molecules190914879

Onakpoya, IJ, O'Sullivan, J., & Heneghan, CJ (2015). Umphumo we-cactus pear (i-Opuntia ficus-indica) kubunzima bomzimba kunye nemingcipheko ye-cardiovascular risk: uphononongo olucwangcisiweyo kunye nohlalutyo lwe-meta lwezilingo zeklinikhi ezingahleliwe. Isondlo (eBurbank, eLos Angeles County, Calif.), 31 (5), 640-646. doi.org/10.1016/j.nut.2014.11.015

Corona-Cervantes, K., Parra-Carriedo, A., Hernández-Quiroz, F., Martínez-Castro, N., Vélez-Ixta, JM, Guajardo-López, D., García-Mena, J., & Hernández -Guerrero, C. (2022). Ungenelelo loMzimba kunye nokutya kunye ne-Opuntia ficus-indica (i-Nopal) kwi-Womens kunye ne-Obesity Iphucula imeko yeMpilo nge-Gut Microbiota Adjustment. Izondlo, 14(5), 1008. doi.org/10.3390/nu14051008