Ingabe Ubhontshisi Obuluhlaza Obuluhlaza Kuphephile Ukudla?

-Delile

• Kungani kufanele ugweme ubhontshisi obuhlaza obuhlaza
• Izinzuzo zokupheka ubhontshisi oluhlaza
• Ungazilungisa kanjani ubhontshisi oluhlaza
• Okubalulekile

Ubhontshisi obuluhlaza - owaziwa nangokuthi ubhontshisi wezintambo, ubhontshisi we-snap, ubhontshisi waseFrance, ama-emotes, noma ama-haricots verts - yi-veggie encane, ekhukhumezayo enezimbewu ezincane ngaphakathi kwe-pod.

Zijwayelekile emasaladini noma ezitsheni zazo, kanti abanye abantu baze bazidle ziluhlaza.

Kodwa-ke, ngoba ziyimidumba yezobuchwepheshe, abanye abantu bakhathazeka ngokuthi ziqukethe izithako zokudla ezingaba nobuthi uma zidliwe ziluhlaza - kanti abanye bathi ubhontshisi oluhlaza okotshani unempilo ngoba ukuwapheka kuholela ekulahlekelweni izakhamzimba.

Lo mbhalo uchaza ukuthi ungadla yini ubhontshisi oluhlaza ungaphekiwe.

Kungani kufanele ugweme ubhontshisi obuhlaza obuhlaza

Njengobhontshisi obuningi, ubhontshisi oluhlaza oluhlaza uqukethe ama-lectin, iphrotheni elisebenza njenge-antifungal kanye ne-insecticide yemvelo yezitshalo ().

Kodwa-ke, uma uwadla, ama-lectin amelana nama-enzyme wokugaya ukudla. Ngakho-ke, zibophezela ebusweni bamaseli ohlelweni lwakho lokugaya ukudla, okudala izimpawu ezinjenge-nausea, isifo sohudo, ukuhlanza nokuqumba uma kudliwe ngamanani aphezulu ().

Zingahle zilimaze namaseli akho esiswini futhi zithinte amabhaktheriya akho anobungane emathunjini akho. Ngaphezu kwalokho, ziphazamisa ukugaya kanye nokumunca izakhamzimba, yingakho zaziwa njengama-antinutrients ().

Ubhontshisi othile upakisha amanani aphezulu we-lectin kunamanye, okusho ukuthi amanye angahle aphephe kakhulu ukuthi angadliwa eluhlaza ().

Yize kunjalo, ucwaningo luphakamisa ukuthi ubhontshisi oluhlaza oluhlaza okotshani kugcinwa u-4.8-1,100 mg we-lectin ngama-ounces ayi-3.5 (100 amagremu) wembewu. Lokhu kusho ukuthi zisukela kokuphansi kuma-lectin ziye phezulu kakhulu (,).

Ngakho-ke, ngenkathi ukudla amanani amancane kabhontshisi aluhlaza kungaphepha, kungcono ukukugwema ukuvimbela noma yikuphi ubuthi obungahle bube khona.

Ubhontshisi obuluhlaza obuhlaza bunama-lectin, angahle abangele izimpawu ezinjengokucanuzela kwenhliziyo, isifo sohudo, ukuhlanza noma ukuqumba. Kanjalo, akufanele uzidle ziluhlaza.

Izinzuzo zokupheka ubhontshisi oluhlaza

Abanye abantu bathi ukupheka ubhontshisi obuluhlaza kuholela ekulahlekelweni komsoco.

Ngempela, ukupheka kunganciphisa okuqukethwe kwakho kwamavithamini ancibilikiswa ngamanzi, njenge-folate novithamini C, okusiza ukuvimbela ukungajwayelekile kokuzalwa kanye nokulimala kwamaselula, ngokulandelana (5,,).

Kodwa-ke, ukupheka kunikeza izinzuzo eziningana, njengokunambitheka okuthuthukisiwe, ukugayeka kokudla, nokwanda kokutholakala kokutholakala kwamakhemikhali ahlukahlukene ezuzisayo.

Ngaphezu kwalokho, ama-lectin amaningi kumabhontshisi aluhlaza angasebenzi uma ebilisiwe noma ephekwe ngo-212 ° F (100 ° C) ().

Ucwaningo lukhombisa ukuthi ukupheka ubhontshisi obuluhlaza kungakhuphula okuqukethwe kwe-antioxidant - ikakhulukazi amazinga ama-carotenoid anamandla afana ne-beta carotene, lutein, ne-zeaxanthin (,).

Ama-antioxidants avikela amaseli akho kuma-molecule angazinzile abizwa ngama-radicals amahhala, amazinga aphezulu wawo angandisa ubungozi besifo ().

Ngokwengeziwe, ukupheka kungakhuphula ukutholakala kokutholakala kukabhontshisi abuluhlaza okuqukethwe kwe-isoflavone. Lezi zinhlanganisela zixhunyaniswe nezinzuzo eziningi zezempilo, kufaka phakathi ukuvikelwa ezifweni zenhliziyo kanye nengozi engezansi yomdlavuza othile (,,).

Sekukonke, izinzuzo zokupheka le veggie cishe zidlula ukwehla.

Ukupheka ubhontshisi obuluhlaza kunganciphisa okuqukethwe kwamavithamini athile, kepha kwandisa amazinga awo ama-antioxidants afana ne-carotenoids nama-isoflavones. Ngokuphawulekayo, ukupheka futhi kungasebenzi ama-lectin ayingozi.

Ungazilungisa kanjani ubhontshisi oluhlaza

Ubhontshisi obuluhlaza buyatholakala ngezindlela eziningi, kufaka phakathi okusha, okusemathinini, kanye neqhwa.

Ungazilungiselela ngezindlela eziningi. Njengomthetho ojwayelekile, kungcono ukuwageza ngaphambi kokupheka, kepha asikho isidingo sokuwamanzisa ubusuku bonke. Ungase futhi ufune ukunciphisa amathiphu okususa izingqinamba ezinzima.

Nazi izindlela ezintathu eziyisisekelo, ezilula zokupheka ubhontshisi obuluhlaza:

• Kubilisiwe. Gcwalisa imbiza enkulu ngamanzi bese uyiletha emathunjini. Faka ubhontshisi obuluhlaza bese uwafaka imizuzu emi-4. Geza bese ufaka usawoti nopelepele ngaphambi kokuphaka.
• Kushunqiswe. Gcwalisa ibhodwe ngamanzi ayi-1 intshi (2.5 cm) bese ufaka ubhasikidi wesitimu ngaphezulu. Vala ibhodwe bese uletha amanzi emathunjini. Beka ubhontshisi ngaphakathi bese wehlisa ukushisa. Ukupheka kuhlanganiswe imizuzu emibili.
• Kwenziwe microwaved. Beka ubhontshisi obuluhlaza esitsheni esiphephile se-microwave. Faka 2 wezipuni (30 mL) wamanzi bese umboza ngopulasitiki. Imicrowave imizuzu emithathu bese uvivinya iminikelo ngaphambi kokuphaka. Qaphela umusi oshisayo lapho ususa ipulasitiki.

Zimnandi zodwa, ziphonswa kusaladi, noma zengezwe kumasobho, isitshulu, nama-casseroles.

Ukubilisa, ukupheka, kanye ne-microwaving izindlela ezinhle zokupheka ubhontshisi obuluhlaza ngaphansi kwemizuzu emihlanu. Zidle zodwa noma ngamasaladi noma isitshulu.

Okubalulekile

Ngenkathi ezinye izindlela zokupheka zibiza ubhontshisi obuhlaza obungavuthiwe, ukuzidla zingaphekiwe kungaholela ekucanuzelweni inhliziyo, isifo sohudo, ukuqunjelwa nokuhlanzwa ngenxa yokuqukethwe yi-lectin.

Njengoba kunje, kungcono ukugwema ubhontshisi obuhlaza obuhlaza.

Ukupheka akugcini nje ngokuqeda ama-lectin abo kepha futhi kuthuthukisa ukunambitheka kwabo, ukugayeka kokuqukethwe, kanye nokuqukethwe kwe-antioxidant.

Ubhontshisi obuluhlaza kulula kakhulu ukuwulungiselela futhi bungajatshulelwa wodwa njengohlangothi noma isinongo - noma ungezwe kumasobho, amasaladi, naku-casseroles.