Ubhanana: Kuhle noma Kubi?

-Delile

• Ubhanana uqukethe izakhi zomzimba eziningana ezibalulekile
• Ubhanana uphezulu ku-Fibre ne-Resistant Starch
• Ubhanana Uthinta Kanjani Ukwehlisa Isisindo?
• Ubhanana Uphakeme Nge-Potassium
• Ubhanana Futhi Uqukethe Inani Elihle leMagnesium
• Ubhanana Ungaba Nenzuzo Yezempilo Yokugaya
• Ingabe Ubhanana Uphephile Kubantu Abanesifo Sikashukela?
• Ngabe Ubhanana Unayo Imiphumela Engafanele Yezempilo?
• Njengezithelo Eziningi, Ubhanana Unempilo Kakhulu

Ubhanana uphakathi kwezithelo ezithandwa kakhulu emhlabeni.

Ziyaphatheka kakhulu futhi kulula ukuzisebenzisa, okubenza babe ukudla okulula okuphelele.

Ubhanana nawo unomsoco ngokwanele, futhi uqukethe amanani aphezulu e-fiber kanye nama-antioxidants.

Kodwa-ke, abantu abaningi banokungabaza ngobhanana ngenxa kashukela wabo omkhulu nokuqukethwe kwe-carb.

Lo mbhalo ubheka kabanzi ubhanana nemiphumela yawo yezempilo.

Ubhanana uqukethe izakhi zomzimba eziningana ezibalulekile

Ama-calories angaphezu kwama-90% kubhanana avela kuma-carbs.

Njengoba ubhanana uvuthwa, isitashi kuwo siphenduka ushukela.

Ngalesi sizathu, ubhanana ongavuthiwe (oluhlaza) uphakeme ngesitashi kanye nesitashi esimelana naso, kanti ubhanana ovuthiwe (ophuzi) uqukethe kakhulu ushukela.

Ubhanana uqukethe nenani elifanele le-fiber, futhi uphansi kakhulu wamaprotheni namafutha.

Izinhlobo eziningi zobhanana zikhona, okudala ukuthi usayizi nombala kwehluke. Ubhanana osemaphakathi (118 amagremu) uqukethe cishe ama-calories ayi-105.

Ubhanana osayizi ophakathi nawo uqukethe izakhi zomzimba ezilandelayo ():

• Potassium: 9% we-RDI.
• Uvithamini B6: U-33% we-RDI.
• Uvithamini C: U-11% we-RDI.
• Magnesium: 8% we-RDI.
• Yethusi: U-10% we-RDI.
• I-Manganese: 14% we-RDI.
• Umucu: 3.1 amagremu.

Ubhanana uqukethe nezinye izinhlanganisela zezitshalo ezizuzisayo nama-antioxidants futhi, kufaka phakathi i-dopamine ne-catechin (, 3).

Ukuthola eminye imininingwane ngezakhamzimba kubhanana, le ndatshana iqukethe konke odinga ukukwazi.

Ubhanana ungumthombo omuhle wezakhi eziningana, kufaka phakathi i-potassium, uvithamini B6, uvithamini C nefayibha. Futhi aqukethe ama-antioxidants ahlukahlukene nezinhlanganisela zezitshalo.

Ubhanana uphezulu ku-Fibre ne-Resistant Starch

I-Fiber ibhekisa kuma-carbs angenakugaywa ohlelweni lokugaya olungaphezulu.

Ukudla okuphezulu kwe-fiber kuye kwaxhunyaniswa nezinzuzo eziningi zezempilo. Ubhanana ngamunye uqukethe cishe ama-gramu ama-3, okwenza ube umthombo omuhle we-fiber (, 4).

Ubhanana oluhlaza noma ongavuthiwe ucebile ngesitashi esimelana nakho, uhlobo lwe-carbohydrate engagayeki esebenza njenge-fiber. Ubhanana uluhlaza okotshani, kukhula okuqukethwe isitashi esimelana (5).

Isitashi esimelana nayo sixhunyaniswe nezinzuzo eziningana zezempilo (,,,,,,,):

• Impilo yekoloni ethuthukisiwe.
• Umuzwa okhulayo wokugcwala ngemuva kokudla.
• Ukunciphisa ukumelana ne-insulin.
• Yehlisa amazinga kashukela egazini ngemuva kokudla.

I-Pectin olunye uhlobo lwefayibha yokudla etholakala kubhanana. I-Pectin ihlinzeka ngesakhiwo kubhanana, ibasize bagcine ukwakheka kwabo.

Lapho ubhanana uvuthwa ngokweqile, ama-enzyme aqala ukwephula i-pectin bese isithelo siba buthambile futhi sibe mushy (13).

Ama-pectin anganciphisa ukudla futhi alinganise amazinga kashukela egazini ngemuva kokudla. Futhi zingasiza ukuvikela umdlavuza wekoloni (,,,).

Ubhanana unefayibha eningi. Ubhanana ongavuthiwe nawo ucebile ngesitashi esimelana ne-pectin, okunganikeza izinzuzo eziningi zezempilo.

Ubhanana Uthinta Kanjani Ukwehlisa Isisindo?

Akukho cwaningo oluphenye ngemiphumela kabhanana ekwehliseni isisindo.

Kodwa-ke, olunye ucwaningo lwabantu abakhuluphele, abanesifo sikashukela luphenye ukuthi ubhanana ongavuthiwe kanjani isitashi (isitashi esimelana kakhulu) nesisindo somzimba kanye nokuzwela kwe-insulin.

Bathole ukuthi ukuthatha amagremu angama-24 wesitashi sikabhanana usuku ngalunye kumaviki ama-4 kudale ukwehla kwesisindo sama-2.6 lbs (1.2 kg), ngenkathi kuthuthukisa ukuzwela kwe-insulin ().

Ezinye izifundo futhi zixhumanise ukusetshenziswa kwezithelo ekunciphiseni isisindo. Izithelo ziphezulu ku-fiber, futhi ukudla okuphezulu kwe-fiber kuhlotshaniswe nesisindo somzimba esiphansi (,,).

Ngaphezu kwalokho, isitashi esimelana nayo sithole ukunakwa kamuva nje njengesithako esinobungane bokulahlekelwa isisindo ().

Kungaba nomthelela ekwehliseni isisindo ngokwandisa ukugcwala nokunciphisa ukudla, ngaleyo ndlela kusize abantu badle ama-calories ambalwa (,).

Yize lungekho ucwaningo olukhombisile ukuthi ubhanana ngamunye kubangele ukuncipha, banezinto eziningana okufanele zizenze ukudla okunobungane bokulahlekelwa isisindo.

Lokho kuthiwa, ubhanana akusikho ukudla okuhle kokudla okunama-carb aphansi. Ubhanana osezingeni eliphakathi nendawo uqukethe amagremu angama-27 ama-carbs

Okuqukethwe yi-fiber kabhanana kungakhuthaza ukulahleka kwesisindo ngokwandisa umuzwa wokugcwala nokunciphisa ukudla. Kodwa-ke, okuqukethwe yi-carb ephezulu kabhanana kubenza bangakulungeli ukudla okune-carb ephansi.

Ubhanana Uphakeme Nge-Potassium

Ubhanana ungumthombo omkhulu wokudla we-potassium.

Ubhanana owodwa ophakathi nendawo uqukethe cishe u-0.4 amagremu we-potassium, noma i-9% ye-RDI.

I-Potassium iyimbiwa ebalulekile abantu abaningi abangayitholi ngokwanele. Idlala indima ebalulekile ekulawulweni kwengcindezi yegazi nokusebenza kwezinso (24).

Ukudla okunothe nge-potassium kungasiza ekunciphiseni umfutho wegazi futhi kuthinte impilo yezenhliziyo. Ukudla okuphezulu kwe-potassium kuxhumene nokwehla kwengozi yesifo senhliziyo (,,).

Ubhanana une-potassium eningi, engasiza ukwehlisa umfutho wegazi nokunciphisa ubungozi besifo senhliziyo.

Ubhanana Futhi Uqukethe Inani Elihle leMagnesium

Ubhanana ungumthombo omuhle we-magnesium, njengoba uqukethe i-8% ye-RDI.

I-Magnesium iyiminerali ebaluleke kakhulu emzimbeni, futhi amakhulu ezinqubo ezahlukahlukene ayayidinga ukuze isebenze.

Ukudla okuphezulu kwe-magnesium kungavikela ezimeni ezahlukahlukene ezingamahlalakhona, kufaka phakathi umfutho wegazi ophakeme, isifo senhliziyo nohlobo lwesifo sikashukela sohlobo 2 (, 29).

I-Magnesium nayo ingadlala indima ezuzisayo empilweni yethambo (,,).

Ubhanana ungumthombo ohloniphekile we-magnesium, amaminerali adlala izindima ezingamakhulu emzimbeni. I-Magnesium ingavikela ezifweni zenhliziyo bese uthayipha isifo sikashukela sohlobo 2.

Ubhanana Ungaba Nenzuzo Yezempilo Yokugaya

Ubhanana oluhlaza ongavuthiwe ucebile ngesitashi nokumelana ne-pectin.

Lezi zinhlanganisela zisebenza njengezakhi ze-prebiotic, ezondla amabhaktheriya anobungane ohlelweni lokugaya ukudla ().

Lezi zakhi zomzimba zivutshelwa amagciwane anobungani kukholoni, akhiqiza i-butyrate ().

I-Butyrate iyi-fatty chain fatty enikela empilweni yokugaya ukudla. Kunganciphisa nengozi yomdlavuza wamathumbu (,).

Ubhanana oluhlaza ongavuthiwe ucebile ngesitashi esimelana ne-pectin, okungakhuthaza impilo yokugaya ukudla futhi kunciphise nengozi yomdlavuza wamathumbu.

Ingabe Ubhanana Uphephile Kubantu Abanesifo Sikashukela?

Kuxutshwe imibono yokuthi ubhanana uphephile yini kubantu abanesifo sikashukela, ngoba banesitashi noshukela omningi.

Kodwa-ke, zisabekwa ezingeni eliphansi ukuya kweliphakathi enkombeni ye-glycemic, elinganisa ukuthi ukudla kukuthinta kanjani ukwanda koshukela wegazi ngemuva kokudla.

Ubhanana unenani lenkomba ye-glycemic engama-42-62, kuya ngokuvuthwa kwawo (37).

Ukudla ubhanana olinganiselayo kufanele kuphephe kubantu abanesifo sikashukela, kepha bangafuna ukugwema ukudla ubhanana omningi ovuthwe ngokuphelele.

Ngaphezu kwalokho, kufanele kuqashelwe ukuthi abanesifo sikashukela kufanele ngaso sonke isikhathi baqiniseke ukuthi baqapha amazinga kashukela egazini labo ngokucophelela ngemuva kokudla ukudla okunothe ngama-carbs noshukela.

Ukudla ubhanana olinganiselayo akumele kukhuphule kakhulu amazinga kashukela egazini. Kodwa-ke, abanesifo sikashukela kufanele baqaphele ubhanana ovuthiwe ngokuphelele.

Ngabe Ubhanana Unayo Imiphumela Engafanele Yezempilo?

Ubhanana awubonakali unemiphumela emibi kakhulu.

Kodwa-ke, abantu abaphikisana ne-latex nabo bangaba yi-allergen kubhanana.

Ucwaningo lukhombisile ukuthi cishe abantu abangama-30-50% abangazwani ne-latex nabo bayazwela kokunye ukudla kwezitshalo ().

Ubhanana awubonakali unemiphumela emibi eyaziwayo yezempilo, kodwa ungadala ukungezwani komzimba nabantu abathile abane-allergies ye-latex.

Njengezithelo Eziningi, Ubhanana Unempilo Kakhulu

Ubhanana unomsoco kakhulu.

Ziqukethe i-fiber, i-potassium, i-vitamin C, i-vitamin B6 nezinye izinhlanganisela zezitshalo ezizuzisayo.

Lezi zakhi zomzimba zingaba nezinzuzo eziningi zezempilo, ezinjengezempilo yokugaya ukudla nenhliziyo.

Yize ubhanana ungafanelekile ekudleni okunama-carb aphansi futhi kungadala izinkinga kwabanye abanesifo sikashukela, kukonke kungukudla okunempilo ngendlela emangalisayo.