Ubhanana 101: Amaqiniso Wezondlo Nezinzuzo Zezempilo

-Delile

• Amaqiniso ezomsoco
• AmaCarbs
• Izintambo
• Amavithamini namaminerali
• Ezinye izinhlanganisela zezitshalo
• Izinzuzo zezempilo zobhanana
• Impilo yenhliziyo
• Impilo yokugaya ukudla
• Ubhanana phansi
• Okubalulekile

Ubhanana uphakathi kwezitshalo zokudla ezibaluleke kakhulu emhlabeni.

Bavela emndenini wezitshalo ezibizwa ngokuthi UMusa ezitholakala eningizimu-mpumalanga ye-Asia futhi zikhule ezindaweni eziningi ezifudumele zomhlaba.

Ubhanana ungumthombo onempilo we-fiber, i-potassium, i-vitamin B6, i-vitamin C, nama-antioxidants ahlukahlukene nama-phytonutrients.

Izinhlobo nezinhlobo eziningi zikhona. Umbala wabo uvamise ukusukela kokuluhlaza kuye kophuzi, kepha ezinye izinhlobo zibomvu.

Le ndatshana ikutshela konke odinga ukukwazi mayelana nobhanana.

Amaqiniso ezomsoco

Amaqiniso okunomsoco webhanana eli-1 eliphakathi nendawo (100 amagremu) angama ():

• Amakholori: 89
• Amanzi: 75%
• Amaprotheni: 1.1 amagremu
• AmaCarbs: 22.8 amagremu
• Ushukela: 12.2 amagremu
• Umucu: 2.6 amagremu
• Amafutha: 0.3 amagremu

AmaCarbs

Ubhanana ungumthombo ocebile we-carbs, owenzeka ikakhulu njengesitashi kubhanana ongavuthiwe noshukela kubhanana ovuthiwe.

Ukwakheka kwe-carb kabhanana kushintsha kakhulu ngesikhathi sokuvuthwa.

Ingxenye eyinhloko kabhanana ongakavuthwa isitashi. Ubhanana oluhlaza uqukethe isitashi esifinyelela ku-80% esilinganiswe ngesisindo esomile.

Ngesikhathi sokuvuthwa, isitashi siguqulwa sibe ushukela sigcine singaphansi kuka-1% lapho ubhanana usuvuthwe ngokuphelele (2).

Izinhlobo zikashukela ezivame kakhulu kubhanana ovuthiwe yi-sucrose, fructose, ne-glucose. Emabhanana avuthiwe, ingqikithi kashukela ingafinyelela ngaphezu kwe-16% yesisindo esisha (2).

Ubhanana unenani eliphansi le-glycemic (GI) lama-42-58, kuye ngokuvuthwa kwawo. I-GI isilinganiso sokuthi ama-carbs ekudleni angena kanjani ngokushesha egazini lakho futhi akhulise ushukela wegazi (3).

Okuqukethwe okuphezulu kwebhanana kwesitashi nokumelana nefayibha kuchaza i-GI yabo ephansi.

Izintambo

Ingxenye ephezulu yesitashi ebhanana elingavuthiwe isitashi esimelana nayo, esidlula esiswini sakho singagaywanga.

Emathunjini akho amakhulu, lesi sitashi sibiliswa ngamagciwane ukwenza i-butyrate, i-fatty chain fatty acid ebonakala inemiphumela ezuzisayo empilweni yamathumbu ().

Ubhanana futhi ungumthombo omuhle wezinye izinhlobo ze-fiber, njenge-pectin. Amanye ama-pectin asebhanana ancibilika emanzini.

Lapho ubhanana uvuthwa, inani le-pectin encibilikiswa ngamanzi liyakhula, okungenye yezizathu ezinkulu zokuthi kungani ubhanana uphenduka uthambe njengoba usukhula (5).

Kokubili i-pectin kanye ne-starch emelana nokulinganisa ukwanda kukashukela wegazi ngemuva kokudla.

Ubhanana wenziwe kakhulu ngama-carbs. Ubhanana ongavuthiwe ungaqukatha amanani ahloniphekile wesitashi esimelana nokusebenza, okufana nefayibha, okusiza amathumbu akho nokukhuthaza amazinga kashukela egazini aphilile.

Amavithamini namaminerali

Ubhanana ungumthombo omuhle wamavithamini namaminerali amaningi, ikakhulukazi i-potassium, uvithamini B6, novithamini C ().

• Potassium. Ubhanana ungumthombo omuhle we-potassium. Ukudla okuphezulu nge-potassium kunganciphisa umfutho wegazi kubantu abanamazinga aphakeme futhi kuzuze impilo yenhliziyo ().
• Uvithamini B6. Ubhanana ugcwele uvithamini B6. Ubhanana owodwa osayizi ophakathi nendawo unganikela ngama-33% we-Daily Value (DV) yale vithamini.
• Uvithamini C. Njengezithelo eziningi, ubhanana ungumthombo omuhle kavithamini C.

Ubhanana uqukethe amavithamini namaminerali amaningi ngamanani ahloniphekile. Lokhu kufaka phakathi i-potassium namavithamini B6 no-C.

Ezinye izinhlanganisela zezitshalo

Izithelo nemifino kunezinhlobo eziningi zezakhi zezitshalo, futhi ubhanana nawo awukho.

• UDopamine. Yize kuyi-neurotransmitter ebalulekile ebuchosheni bakho, i-dopamine evela kubhanana ayiweleli umgoqo wegazi-wobuchopho ukuze uthinte imizwa. Kunalokho, isebenza njenge-antioxidant ().
• UCatechin. Ama-flavonoid amaningana e-antioxidant atholakala kubhanana, ikakhulukazi amakatekini. Baye baxhunyaniswa nezinzuzo ezahlukahlukene zezempilo, kufaka phakathi nokwehla kwengozi yesifo senhliziyo (8,).

Njengezinye izithelo, ubhanana uqukethe ama-antioxidants amaningana aphilile, anesibopho sezinzuzo zawo eziningi zezempilo. Lokhu kufaka phakathi i-dopamine ne-catechin.

Izinzuzo zezempilo zobhanana

Ubhanana uziqhayisa ngezinzuzo eziningi zezempilo.

Impilo yenhliziyo

Isifo senhliziyo siyimbangela evame kakhulu emhlabeni yokufa ngaphambi kwesikhathi.

Ubhanana une-potassium eningi, okuyiminerali ekhuthaza impilo yenhliziyo nomfutho wegazi ojwayelekile. Ubhanana owodwa ophakathi nendawo uqukethe cishe u-0.4 amagremu ale mineral.

Ngokuya ngokuhlaziywa okukhulu kwezifundo eziningi, ukusetshenziswa kwansuku zonke kwamagremu angu-1.3-1.4 we-potassium kuxhunyaniswe nengozi ephansi engama-26% yesifo senhliziyo ().

Ngaphezu kwalokho, ubhanana uqukethe ama-antioxidant flavonoids nawo ahlotshaniswa nokwehla okukhulu kwengozi yesifo senhliziyo ().

Impilo yokugaya ukudla

Ubhanana oluhlaza ongavuthiwe uqukethe inani elikhulu lesitashi esimelana ne-pectin, okuyizinhlobo zefayibha yokudla.

I-starch ephikisayo nama-pectin asebenza njengezakhi ze-prebiotic, esekela ukukhula kwamagciwane anenzuzo emathunjini.

Emathunjini akho, le micu ibiliswa ngamagciwane azuzisayo akha i-butyrate, i-fatty chain fatty acid ethuthukisa impilo yamathumbu (,).

Ubhanana ungazuzisa impilo yenhliziyo ngenxa yamazinga aphezulu e-potassium nama-antioxidants. Ngaphezu kwalokho, isitashi sabo esiphikisayo nama-pectin kungakhuthaza impilo yamakholoni.

Ubhanana phansi

Kunemibono ehlukahlukene yokuthi ubhanana ulungile yini kubantu abanesifo sikashukela sohlobo 2.

Kuyiqiniso ukuthi ubhanana unesitashi noshukela omningi. Ngakho-ke, umuntu angalindela ukuthi babangele ukwanda okukhulu kukashukela egazini.

Kepha ngenxa ye-GI yabo ephansi, ukusetshenziswa okulingene kobhanana akumele kukhuphule amazinga kashukela egazini cishe njengokunye ukudla okuphezulu kwe-carb.

Lokho kusho ukuthi, abantu abanesifo sikashukela kufanele bagweme ukudla ubhanana omningi ovuthiwe. Kuhlala njalo kungcono ukuqapha amazinga kashukela egazi ngokucophelela ngemuva kokudla ushukela omningi kanye ne-carbs.

Kwelinye inothi, ezinye izifundo zikhomba ukuthi lesi sithelo siyingcuphe yokuqunjelwa, kanti abanye bathi ubhanana ungaba nomphumela ohlukile (,).

Uma udliwe ngokulinganisela, ubhanana awunayo imiphumela emibi kakhulu.

Ubhanana ngokuvamile uthathwa njengonempilo. Kodwa-ke, abantu abanesifo sikashukela sohlobo lwesibili kufanele bagweme ukudla kakhulu ubhanana ovuthwe kahle.

Okubalulekile

Ubhanana uphakathi kwezithelo ezisetshenziswa kakhulu emhlabeni.

Ngokuyinhloko iqukethe ama-carbs, aqukethe inani elihle lamavithamini, amaminerali kanye nama-antioxidants. I-Potassium, i-vitamin C, i-catechin, ne-starch engazweli kuphakathi kokudla okunempilo.

Ubhanana ungaba nezinzuzo eziningi - kubandakanya nenhliziyo ethuthukisiwe nempilo yokugaya ukudla - uma udliwa njalo njengengxenye yendlela yokuphila enempilo.