Ingabe Ubhontshisi Obhakiwe Kukulungele?

-Delile

• Yini okubhontshisi obhakiwe?
• Ubhontshisi Obhakiwe
• Izinzuzo eziphezulu
• Esihlwabusayo futhi Esilula
• Kwangathi Bangasekela Impilo Yezitho
• Kwangathi Kwehliswe I-Cholesterol
• Okungenzeka okungenzeka
• Kuphezulu kuShukela
• Zijwayeze Ukuba Usawoti
• Iqukethe izithasiselo
• Ingaqukatha ukungcola kwe-BPA
• Kwangathi Kungakwenza I-Gassy
• AmaLectin ancishiswa ngokupheka
• Okusemqoka

Ubhontshisi obhakiwe yimidumba embozwe ngososo elungiselelwe kusukela ekuqaleni noma ethengiswa ngaphambi kwamathini.

E-United States, ziyisitsha eseceleni esithandwayo kuma-cookout angaphandle, kuyilapho abantu base-United Kingdom bewadla nge-toast.

Yize imidumba ibhekwa njengephilile, ungazibuza ukuthi ngabe ubhontshisi obhakwe uyafaneleka yini

Lo mbhalo ubuyekeza ubhontshisi obhakiwe nokuthi ingabe ulungele wena.

Yini okubhontshisi obhakiwe?

Ubhontshisi obhakiwe uvame ukwenziwa ngobhontshisi omncane, omhlophe wasolwandle.

Ezinye izithako ezivamile ushukela, amakhambi nezinongo. Amaresiphi angafaka utamatisi isosi, uviniga, ama-molasses nesinaphi.

Olunye ubhontshisi obhakiwe ludla imifino kuphela, kanti amanye aqukethe amanani amancane ebhekeni noma ingulube ephulukiswe ngosawoti ukunambitheka.

Ngaphandle kwegama labo, ubhontshisi awubhakwa ngaso sonke isikhathi. Zingaphekwa ngezinye izindlela, futhi, njengaphezulu kwesitofu noma ku-cooker slow.

Izithako ezivamile kubhontshisi obhakiwe amabhontshisi asolwandle, ushukela, amakhambi nezinongo. Ezinye ziqukethe utamatisi isosi, uviniga, ama-molasses, lwesinaphi, nengulube.

Ubhontshisi Obhakiwe

Ubhontshisi obhakiwe unikeza izakhi zomzimba eziningi.

Yize inani lingahluka ngohlobo lomkhiqizo, inkomishi engu-1/2-inkomishi (130-gram) enikezela ngobhontshisi oboshiwe okusemathinini inikeza cishe ()

• Amakholori: 119
• Inani lamafutha: 0.5 amagremu
• Inani lama-carbs: 27 amagremu
• Umucu: 5 amagremu
• Amaprotheni: 6 amagremu
• I-Sodium: I-19% ye-Reference Daily Intake (i-RDI)
• Potassium: 6% we-RDI
• Insimbi: 8% we-RDI
• Magnesium: 8% we-RDI
• Izinki: Ama-26% we-RDI
• Yethusi: 20% we-RDI
• Selenium: U-11% we-RDI
• I-thiamine (uvithamini B1): U-10% we-RDI
• Uvithamini B6: 6% we-RDI

Ubhontshisi obhakiwe unikeza ifayibha namaprotheni asekelwe ezitshalweni. Futhi zingumthombo omuhle we-thiamine, zinc, ne-selenium, esekela ukukhiqizwa kwamandla, ukusebenza komzimba, kanye nempilo yegilo, ngokulandelana (2, 3, 4).

Ngokuphawulekayo, imidumba iqukethe ama-phytates - amakhemikhali angaphazamisa ukumuncwa kwamaminerali. Kodwa-ke, ukupheka nokuwafaka kunciphisa okuqukethwe kwe-phytate kabhontshisi obhakiwe ().

Ubhontshisi obhakiwe unikeza izinhlanganisela zezitshalo ezizuzisayo, kufaka phakathi i-polyphenols, futhi.

Lokhu kungavikela amangqamuzana akho emonakalisweni odalwe ama-molecule angazinzile abizwa ngama-radicals wamahhala futhi avimbele ukuvuvukala. Kokubili ukulimala okukhululekile nokuvuvukala kuye kwaxhunyaniswa nesifo senhliziyo, umdlavuza, nezinye izifo ezingamahlalakhona (,).

Ngenxa yokuqukethwe kokudla okunomsoco kanye nokuzibandakanya nengozi encishisiwe yezifo ezingalapheki, imihlahlandlela yokudla yase-U.S incoma ubuncane bezinkomishi eziyi-1 1/2 (ama-275 amagremu) wemidumba ngeviki ngokudla okulinganiselwa ku-2,000-calorie ().

Ubhontshisi obhakiwe unikeza izakhi zomzimba eziningi, kufaka phakathi amaprotheni ezitshalo, i-fiber, amavithamini e-B, amaminerali, kanye nezinhlanganisela zezitshalo ezivikela impilo.

Izinzuzo eziphezulu

Ngaphezu kokuqukethwe kwabo okunomsoco, ubhontshisi obhakiwe unikeza nezinye izinzuzo futhi.

Esihlwabusayo futhi Esilula

Ubhontshisi obhakiwe unambitheka futhi uthandwa kakhulu, okungakhuthaza abantu ukuthi badle imidumba eyengeziwe.

Olunye ucwaningo luthole ukuthi ama-57% wabasakhulayo bathanda ubhontshisi obhakwe, kanti abangaphansi kuka-20% bathande isobho lentilili noma isaladi eyenziwe ngobhontshisi ().

Ubhontshisi obhakwe ekheniwe nawo uyashesha futhi kulula ukuwulungiselela - okumele ukwenze nje ukuvula ikani bese uwafudumeza.

Kwangathi Bangasekela Impilo Yezitho

Inkomishi engu-1/2 kuphela (130 amagremu) kabhontshisi obhakiwe unikeza u-18% we-RDI we-fiber. I-Fibre isekela impilo yamathumbu, kufaka phakathi ukunyakaza kwamathumbu ().

I-Fibre futhi yondla ama-microbes emathunjini akho amakhulu noma kukholoni. Lokhu kungakhuphula inani lamagciwane azuzisayo axhumene nokwehla kwengozi yomdlavuza wamakholoni (,,).

Ngaphezu kwalokho, ubhontshisi obhakiwe uqukethe izakhi zesitshalo i-apigenin ne-daidzein, kanye nezinye izakhi zomzimba ezingavikela umdlavuza wekoloni ().

Kwangathi Kwehliswe I-Cholesterol

Ubhontshisi obhakiwe unikeza i-fiber nezinhlanganisela ezibizwa ngama-phytosterol ezingavimbela ukumuncwa kwe-cholesterol esiswini sakho. Lokhu kunganciphisa i-cholesterol ephezulu yegazi, okuyingozi engozini yesifo senhliziyo (,).

Lapho abantu abadala abane-cholesterol ephezulu bedla inkomishi engu-1/2 (130 amagremu) kabhontshisi obhakiwe nsuku zonke izinyanga ezimbili, babone ukwehla ngo-5.6% kwe-cholesterol isiyonke uma kuqhathaniswa nesikhathi ababengadli ngaso ubhontshisi (16).

Kwesinye isifundo, abesilisa abane-cholesterol ephezulu yemingcele badle izinkomishi ezi-5 (650 amagremu) kabhontshisi obhakiwe masonto onke inyanga eyodwa. Bathole ukwehla okungu-11.5% no-18% okuphelele kanye ne-LDL (bad) cholesterol, ngokulandelana ().

Ubhontshisi obhakiwe okheniwe uyindlela esheshayo futhi emnandi yokudla imidumba. Zibuye zisekele impilo yamathumbu futhi zinganciphisa i-cholesterol.

Okungenzeka okungenzeka

Ngakolunye uhlangothi, ubhontshisi obhakiwe unezithiyo ezithile - eziningi zazo ongazinciphisa ngokuzenza zisuka nje.

Kuphezulu kuShukela

Ubhontshisi obhakiwe ngokuvamile uqukethe i-sweeteners eyodwa noma ngaphezulu, njengoshukela noma isiraphu ye-maple.

Inkomishi engu-1/2 (130-gram) yokuphaka ubhontshisi obhakiwe - okusemathinini noma okwenziwe ekhaya - kufaka phakathi isilinganiso samathisipuni ama-3 (amagremu ayi-12) kashukela owengeziwe. Lokhu kungama-20% womkhawulo wansuku zonke wokudla okungu-2,000-calories (,,).

Ukudla ushukela owengeziwe kakhulu kungadala ukubola kwamazinyo futhi kuxhunyaniswa nengozi eyengeziwe yokukhuluphala, isifo senhliziyo, uhlobo lwesifo sikashukela sohlobo 2, nezinkinga zememori (,,,).

Okungenani uphawu olulodwa lwase-U.S. Lwenza ubhontshisi obhakwe oqukethe ushukela ongaphansi kwama-25%, kanti omunye othengiswa eYurophu unikeza ubhontshisi obhakiwe onongwe kuphela nge-stevia - ikhalori elingu-zero, isiphuzo semvelo.

Qaphela ukuthi uma wenza ubhontshisi obhakwe ekhaya usebenzisa ubhontshisi wasemkhunjini noma owomisiwe, ungalawula inani loshukela abengeziwe.

Zijwayeze Ukuba Usawoti

Isodium ingesinye isakhi sokukhathazeka kwabanye abantu, ikakhulukazi labo abajwayele umfutho wegazi ophakeme ngokwanda kokudla usawoti ().

Amabhontshisi abhakwe emathinini alinganiselwa ku-19% we-RDI nge-sodium ngenkomishi engu-1/2-cup (130-gram) ekhonzwayo, ikakhulukazi evela kasawoti ongeziwe ().

Imikhiqizo embalwa inikela ngezinhlobo ze-sodium ezincishisiwe, yize kungezona zonke izitolo eziziphethe.

Ezinguqulweni ezenziwe ekhaya, ungangeza usawoti omncane. Uma wenza ubhontshisi obhakiwe usebenzisa ubhontshisi osemathinini kunokuba ubhontshisi omisiwe, hlambulula bese uwahluza ukuze unciphise i-sodium cishe ngo-40% (24).

Iqukethe izithasiselo

Iningi likabhontshisi abhakwe ekheniwe liqukethe izithasiselo, abanye abantu abathanda ukuzigwema (25,).

Phakathi kwezinto ezivame kakhulu yilezi:

• Kushintshwe isitashi sommbila. Le ejenti yokuqina ishintshiwe, imvamisa ngamakhemikhali, ukuyenza iphumelele ngokwengeziwe. Futhi kuvame ukwenziwa ngommbila oguqulwe ngokwezakhi zofuzo, umkhuba ophikisanayo onobungozi obungenzeka (,,).
• Umbala weCaramel. Umbala weCaramel uvame ukuba nekhemikhali elibizwa nge-4-methylimidazole, okungahle kube umenzeli odala umdlavuza. Noma kunjalo, ososayensi bathi amazinga amanje avunyelwe ekudleni aphephile (,).
• Ukunambitheka kwemvelo. Lokhu kukhishwa ekudleni kwezitshalo noma kwezilwane kepha imvamisa akuzona izithako ezilula ongazisebenzisa ekhaya. Incazelo engacaci futhi yenza kube nzima ukusho ukuthi ngabe kukhona yini okweqile kokungezwani kokudla okukhona (, 33,).

Ingaqukatha ukungcola kwe-BPA

Ulwelwesi lwangaphakathi lwamathini kabhontshisi luvame ukuqukethe ikhemikhali i-bisphenol A (BPA), engangena ekudleni ().

Abaphathi beFood and Drug Administration (i-FDA) bathi ikhemikhali liphephile ekusetshenzisweni okugunyaziwe njengamanje, kepha ososayensi abaningi abavumelani nalokhu. Olunye ucwaningo lubonisa ukuthi i-BPA ingakhuphula ubungozi bokukhuluphala futhi yehlise ukuzala, phakathi kokunye ukukhathazeka kwezempilo okungenzeka (,,,).

Ocwaningweni lokudla okuqoqwe ezitolo zokudla, ubhontshisi obhakwe ubekwe endaweni yesine ephezulu kakhulu ku-BPA phakathi kokudla okungama-55 okuhlukahlukene okuqukethe inani elibonakalayo lekhemikhali ().

Imikhiqizo embalwa yobhontshisi obhakiwe ithengiswa emathinini enziwe ngaphandle kwe-BPA noma amakhemikhali afanayo. Noma kunjalo, le mikhiqizo ibiza kakhulu.

Kwangathi Kungakwenza I-Gassy

Ubhontshisi uqukethe i-fiber namanye ama-carbs angenakuguliswa afuthwa amagciwane esiswini sakho, okungenza ukuthi udlulise igesi eyengeziwe ().

Noma kunjalo, olunye ucwaningo luthole ukuthi abantu abangaphansi kwengxenye yabantu abafake inkomishi engu-1/2 (130 amagremu) wezitshalo ezisetshenziswayo, kufaka phakathi ubhontshisi obhakiwe, ekudleni kwabo kwansuku zonke babika ukwanda kwegesi.

Ngokwengeziwe, ama-75% abantu abaqale babika ukwanda kwegesi bathi ibuyele emazingeni ajwayelekile ngemuva kwamasonto ama-2-3 wokudla ubhontshisi nsuku zonke ().

AmaLectin ancishiswa ngokupheka

Imidumba, kufaka phakathi izinhlobo zasolwandle kubhontshisi obhakiwe, aqukethe amaprotheni abizwa ngama-lectin.

Kudliwe ngamanani amakhulu, ama-lectin angaphazamisa ukugayeka kokudla, abangele ukulimala kwamathumbu, futhi aphazamise ibhalansi yehomoni emzimbeni wakho (, 43).

Kodwa-ke, ukupheka ikakhulu kungasebenzi ama-lectin. Ngakho-ke, ukuvezwa kwakho kulawa maprotheni avela kubhontshisi obhakwe kungenzeka kube kuncane hhayi ukukhathazeka (43).

Izithiyo ezingaba khona zobhontshisi obhakwe ekheniwe zifaka ushukela owengeziwe nosawoti, izithasiselo zokudla, kanye nokungcola kwe-BPA okuvela kuma-canings. Lokhu kungancishiswa ngokwenza ubhontshisi obhakiwe kusukela ekuqaleni. Izinkinga zokugaya zingase zivele.

Okusemqoka

Ubhontshisi obhakiwe unamaprotheni amaningi, i-fiber, nezinye izakhi zomzimba, kanye nezinhlanganisela zezitshalo ezizuzisayo. Zingathuthukisa amazinga wempilo namazinga we-cholesterol.

Izinhlobo ezikheniwe zilula kepha kaningi ziphakeme ngoshukela ongeziwe, usawoti, izithasiselo, kanye nokungcola kwe-BPA. Inketho yakho enempilo kunazo zonke ukuyenza kusuka ekuqaleni usebenzisa ubhontshisi omisiwe.

Ubhontshisi obhakiwe owenziwe ngoshukela omncane futhi usawoti omaphakathi ungaba ukwengeza okunomsoco ekudleni okulinganiselayo.