I-Cassava: Izinzuzo Nezingozi

-Delile

• Iyini Imidumbula?
• Iqukethe izakhi zomzimba ezimbalwa ezibalulekile
• Ukucubungula Imidumbula Kunciphisa Inani Layo Lokudla Okunomsoco
• Kuphezulu kumaKhalori
• Iphezulu ku-Starch Resistant
• Kuqukethe ama-Antinutrients
• Kungaba Nemiphumela Eyingozi Kwezinye Izimo
• Ungayenza Kanjani I-Cassava Iphephe Ngokuyisebenzisa
• Ungayisebenzisa Kanjani I-Cassava
• Okusemqoka

Imidumbula iyimpande yemifino edliwa kakhulu emazweni asathuthuka. Inikeza izakhamzimba ezibalulekile kanye nesitashi esimelana nakho, okungaba nezinzuzo zezempilo.

Ngakolunye uhlangothi, umdumbula ungaba nemiphumela eyingozi, ikakhulukazi uma udliwa ungaphekiwe futhi uyinani elikhulu.

Le ndatshana izobheka izakhiwo eziyingqayizivele zemidumbula ukunquma ukuthi kungukudla okunempilo nokuphephile yini ongakufaka ekudleni kwakho.

Iyini Imidumbula?

I-Cassava iyimpande yemifino noma i-tuber enephunga elimnandi, enesitashi. Omdabu eNingizimu Melika, ungumthombo omkhulu wama-calories nama-carbs kubantu emazweni asathuthuka.

Ikhuliswa ezindaweni ezishisayo zomhlaba ngenxa yekhono layo lokumelana nezimo ezinzima ezikhulayo - empeleni, ingesinye sezitshalo ezibekezelela isomiso ().

E-United States, umdumbula uvame ukubizwa nge-yuca futhi ungabizwa nangokuthi i-manioc noma i-arrowroot yaseBrazil.

Ingxenye yomdumbula esetshenziswa kakhulu kunazo zonke yimpande, eguquguquka kakhulu. Ingadliwa iphelele, igayiwe noma igaywe ibe ufulawa ukwenza isinkwa nabaqhekezi.

Ngokwengeziwe, impande yomdumbula yaziwa njengempahla eluhlaza esetshenziselwa ukukhiqiza i-tapioca ne-garri, umkhiqizo ofana ne-tapioca.

Abantu abanokungezwani komzimba nokudla bavame ukuzuza ngokusebenzisa impande yomdumbula ekuphekeni nasekubhakeni ngoba ayinayo i-gluten, ayina-okusanhlamvu futhi ayinantongomane.

Into eyodwa ebalulekile ukuthi izimpande zomdumbula kufanele ziphekwe ngaphambi kokuba zidliwe. Imidumbula eluhlaza ingaba nobuthi, okuzoxoxwa ngayo esahlukweni esilandelayo.

I-Cassava iyimpande yemifino ehlukahlukene edliwa ezingxenyeni eziningana zomhlaba. Kumele kuphekwe ngaphambi kokuba kudliwe.

Iqukethe izakhi zomzimba ezimbalwa ezibalulekile

I-3.5-ounce (100-gram) ekhonza impande yomdumbula ebilisiwe iqukethe ama-calories ayi-112. Ama-98% alawa avela kuma-carbs kanti amanye asuka kunani elincane lamaprotheni namafutha.

Lokhu kusebenza futhi kunikeza i-fiber, kanye namavithamini namaminerali ambalwa (2).

Izakhi zomzimba ezilandelayo zitholakala kuma-ounces angu-3.5 (amagremu ayi-100) womdumbula obilisiwe (2):

• Amakholori: 112
• AmaCarbs: 27 amagremu
• Umucu: 1 igremu
• Thiamine: 20% we-RDI
• I-Phosphorus: 5% we-RDI
• I-calcium: 2% we-RDI
• I-Riboflavin: 2% we-RDI

Impande yomdumbula ebilisiwe iqukethe nenani elincane lensimbi, uvithamini C kanye ne-niacin (2).

Kukonke, iphrofayli yokudla ngomdumbula ayimangalisi. Ngenkathi inikezela ngamavithamini namaminerali, inani lincane.

Kuneminye imifino eminingi yezimpande ongayidla ezonikeza izakhamzimba eziningi kakhulu - ama-beet namazambane, ukusho ezimbili.

I-Cassava ingumthombo obalulekile we-carbs futhi iphinde inikeze inani elincane le-fiber, amavithamini kanye namaminerali.

Ukucubungula Imidumbula Kunciphisa Inani Layo Lokudla Okunomsoco

Ukucubungula umdumbula ngokuxebula, ukusika nokuwupheka kunciphisa kakhulu inani lokudla okunempilo (2).

Lokhu kungenxa yokuthi amavithamini namaminerali amaningi acekelwa phansi ngokucubungula, kanye nenqwaba yefayibha kanye nesitashi esimelana (2).

Ngakho-ke, izinhlobo zomdumbula ezithandwa kakhulu, ezifana ne-tapioca ne-garri - zinomsoco olinganiselwe kakhulu.

Isibonelo, i-ounce elilodwa (ama-28 amagremu) wamapharele we-tapioca awaniki lutho ngaphandle kwama-calories nenani elincane lamaminerali ambalwa (3).

Izimpande zomdumbula ezibilayo kuyindlela eyodwa yokupheka ekhonjisiwe yokugcina izakhi zomzimba eziningi, ngaphandle kukavithamini C, ozwelayo ekushiseni futhi ongena kalula emanzini (2).

Ngenkathi umdumbula uqukethe izakhi zomzimba eziningana, izindlela zokucubungula zehlisa kakhulu inani lazo lokudla ngokucekela phansi amavithamini namaminerali.

Kuphezulu kumaKhalori

I-Cassava iqukethe ama-calories ayi-112 nge-3.5-ounce (100-gram) ngayinye, ephakeme kakhulu uma iqhathaniswa neminye imifino yezimpande (2).

Isibonelo, ukunikezwa okufanayo kobhatata kunikeza ama-calories angama-76, kanti inani elifanayo lama-beet linikela ngama-44 (4, 5) kuphela.

Lokhu yikho okwenza umdumbula ube yisilimo esibaluleke kangaka emazweni asathuthuka, ngoba ungumthombo obalulekile wama-calories (2).

Kodwa-ke, ukubalwa kwayo okuphezulu kwekhalori kungenza umonakalo omkhulu kunokulungela umphakathi jikelele.

Ukudla ukudla okunekhalori ephezulu njalo kuhlotshaniswa nokuzuza kwesisindo nokukhuluphala, ngakho-ke yidla umdumbula ngokulinganisela nasezingxenyeni ezifanele (,). Usayizi ofanele wokuphaka cishe u-1 / 3-1 / 2 inkomishi (73-113 amagremu).

I-Cassava iqukethe inani elikhulu lama-calories, ngakho-ke lisebenzise ngokulinganisela nangosayizi bezingxenye ezifanele.

Iphezulu ku-Starch Resistant

I-Cassava inesitashi esinamandla amaningi, uhlobo lwesitashi oludlula ukugaya futhi lunezakhiwo ezifana nefayibha encibilikayo.

Ukudla ukudla okunesitashi esimelana kakhulu kungaba nezinzuzo eziningana zempilo yonke ().

Okokuqala, isitashi esingazweli sondla amabhaktheriya alusizo emathunjini akho, angasiza ukunciphisa ukuvuvukala futhi akhuthaze impilo yokugaya ukudla (,).

Isitashi Esimelana Naso futhi sifundelwe ngekhono laso lokunikela empilweni engcono yokuhleleka komzimba nokunciphisa ubungozi bokukhuluphala nokuthayipha isifo sikashukela sohlobo 2.

Lokhu kungenxa yamandla ayo okuthuthukisa ukulawulwa kukashukela egazini, ngaphezu kwendima yayo ekukhuthazeni ukugcwala nokunciphisa ukudla (,,,).

Izinzuzo zesitashi esimelana nazo ziyathembisa, kodwa kubalulekile ukuqaphela ukuthi izindlela eziningi zokucubungula zingase zinciphise okuqukethwe kwesitashi esimelana nomdumbula (14, 15).

Imikhiqizo eyenziwe ngemidumbula, efana nofulawa, ijwayele ukuba ngaphansi kwesitashi esimelana nezimpande zomdumbula esiphekiwe sapholiswa yiso sonke isimo (14, 15).

Imidumbula yohlobo lwayo iphelele isitashi esimelana nayo, esaziwa ngeqhaza laso ekuvikeleni izimo ezithile zokugaya umzimba nokukhuthaza impilo yamathumbu.

Kuqukethe ama-Antinutrients

Enye yezimpophoma ezinkulu zomdumbula okuqukethwe kwayo okungadli izithako zokudla.

Izithako zomuthi ziyizinhlanganisela zezitshalo ezingaphazamisa ukugaya futhi zivimbele ukumuncwa kwamavithamini namaminerali emzimbeni.

Lokhu akukhathazi abantu abaningi abaphilile, kepha imiphumela yabo ibalulekile ukugcina engqondweni.

Banamathuba amaningi okuba nomthelela kubantu abasengozini yokungondleki. Kuyathakazelisa ukuthi lokhu kufaka phakathi abantu abathembele kumdumbula njengokudla okuyisisekelo.

Nayi imishanguzo ebaluleke kakhulu etholakala kumdumbula:

• AmaSaponins: Ama-antioxidants angahle abe nezingqinamba, njengokuncipha kokuncipha kwamanye amavithamini namaminerali ().
• I-Phytate: Lokhu kungasebenzi kungaphazamisa ukumuncwa kwe-magnesium, calcium, iron ne-zinc (2,).
• Ama-Tannins: Yaziwa ngokunciphisa ukugayeka kwamaprotheni nokuphazamisa ukumuncwa kwensimbi, i-zinc, ithusi ne-thiamine (2).

Imiphumela yama-antinutrients igqama kakhulu uma idliwa njalo futhi njengengxenye yokudla okunganele ngokomsoco.

Inqobo nje uma udla umdumbula ngezikhathi ezithile, izinto ezingadli izithako akufanele kube yimbangela enkulu yokukhathazeka.

Eqinisweni, ezimweni ezithile, izidlo ezingadli izithako ezinjengama-tannins nama-saponins empeleni zingaba nemiphumela ezuzisayo yezempilo (18,,).

Izinto ezingadli ukudla ngemidumbula zingaphazamisa ukumunca amanye amavithamini namaminerali futhi zingadala ukucindezeleka kokugaya ukudla. Lokhu ikakhulukazi kuyinkinga yabantu abathembele kumdumbula njengokudla okuyisisekelo.

Kungaba Nemiphumela Eyingozi Kwezinye Izimo

Imidumbula ingaba yingozi uma idliwe ingaphekiwe, ngobuningi bayo noma uma ilungiswe kahle.

Lokhu kungenxa yokuthi umdumbula oluhlaza uqukethe amakhemikhali abizwa nge-cyanogenic glycosides, angakhipha i-cyanide emzimbeni uma usetshenziswa ().

Uma udliwa njalo, lokhu kwandisa ubungozi be-cyanide poisoning, engaphazamisa ukusebenza kwe-thyroid nokusebenza kwemizwa. Kuhlotshaniswa nokukhubazeka nokulimala komzimba, futhi kungabulala (,).

Labo abanesimo sokungondleki ngokuphelele futhi abadla amaprotheni amancane maningi amathuba okuthola le miphumela, ngoba amaprotheni asiza ukususa umzimba we-cyanide ().

Kungakho ubuthi be-cyanide obuvela kumdumbula buyinkinga enkulu kulabo abahlala emazweni asathuthuka. Abantu abaningi kulawa mazwe bahlushwa ukushoda kwamaprotheni futhi bathembele kumudumbula njengomthombo omkhulu wama-calories ().

Ngaphezu kwalokho, kwezinye izindawo zomhlaba, umdumbula uboniswe ukuthi umunca amakhemikhali ayingozi avela enhlabathini, njenge-arsenic ne-cadmium. Lokhu kungakhuphula ubungozi besifo somdlavuza kulabo abathembele kumdumbula njengokudla okuyisisekelo ().

Ukusetshenziswa kaningi kwemidumbula kuhlotshaniswa nobuthi be-cyanide, ikakhulukazi uma idliwe ingaphekiwe futhi ilungiswe ngendlela engafanele.

Ungayenza Kanjani I-Cassava Iphephe Ngokuyisebenzisa

Ngokuvamile umdumbula uphephile uma ulungiswe kahle futhi udliwa ngezikhathi ezithile ngamanani aphakathi nendawo. Usayizi okhonzayo ofanele cishe u-1 / 3-1 / 2 inkomishi.

Nazi ezinye izindlela ongenza ngazo umdumbula uphephe ukusetshenziswa (,):

• Ikhasi: Ikhasi lezimpande zomdumbula liqukethe iningi lamakhemikhali akhiqiza i-cyanide.
• Cwilisa: Ukucwilisa umdumbula ngokuwucwilisa emanzini amahora angama-48-60 ngaphambi kokuba uphekwe futhi udliwe kunganciphisa inani lamakhemikhali ayingozi aqukethe.
• Yipheke: Njengoba amakhemikhali ayingozi atholakala kuwumbumbumbulu ongavuthiwe, kubalulekile ukuwupheka kahle - ngokubilisa, ngokuwosa noma ngokubhaka, ngokwesibonelo.
• Hlanganisa namaprotheni: Ukudla amaprotheni kanye nomdumbula kungasiza, ngoba amaprotheni asiza ukususa umzimba we-cyanide enobuthi ().
• Gcina ukudla okunomsoco: Ungavimbela imiphumela emibi evela kumdumbula ngokufaka izinhlobo ezahlukahlukene zokudla ekudleni kwakho futhi ungathembeli kuwo njengomthombo wakho wedwa wokudla.

Kubalulekile ukuqaphela ukuthi imikhiqizo eyenziwe ngempande yomdumbula, efana nofulawa womdumbula ne-tapioca, iqukethe okuncane kakhulu okungenazo izithako ezinciphisa i-cyanide futhi kuphephile ukusetshenziswa komuntu.

Ungenza umdumbula uphephe ukudliwa ngamasu ambalwa, kufaka phakathi ukusebenzisa izindlela ezithile zokulungiselela nokuwudla ngezingxenye ezifanele.

Ungayisebenzisa Kanjani I-Cassava

Ziningi izindlela ongafaka ngazo umdumbula ekudleni kwakho.

Ungalungisa ama-snacks nezitsha eziningana nezimpande zodwa. Kuvamise ukusikwa bese kubhakwa noma okugazingiwe, kufana nendlela ongahlela ngayo amazambane.

Ngokwengeziwe, impande yomdumbula ingagcotshwa noma ixutshwe nama-stir-fries, ama-omelets namasobho. Futhi kwesinye isikhathi kugaywa ufulawa bese kusetshenziswa isinkwa nabaqhekezi.

Ungayithokozela futhi ngesimo se-tapioca, okuyisitashi esikhishwe empandeni yomdumbula ngenqubo yokuwasha nokugaya.

I-Tapioca ivame ukusetshenziswa njenge-thickener for puddings, pie and soups.

I-Cassava ijwayele ukusetshenziswa ngendlela ongasebenzisa ngayo amazambane futhi yengeza kahle kakhulu kunoma yisiphi isidlo. Kungabuye kugaywe kube ufulawa noma kujatshulelwe ngendlela ye-tapioca.

Okusemqoka

Imidumbula iqukethe izinto ezithile ezinempilo, kepha imiphumela yayo emibi ibonakala idlula izinzuzo.

Ayigcini nje ngokuba nama-kilojoule amaningi kanye nezidakamizwa - ingadala ubuthi be-cyanide lapho ilungiswe ngokungafanele noma idliwe kakhulu.

Yize lokhu ikakhulukazi kuyikhathaza labo abathembele kumdumbula njengokudla okuyisisekelo, kusabalulekile ukugcina engqondweni.

Ngokwengeziwe, imikhiqizo esuselwa kumdumbula efana ne-tapioca ne-garri icutshungulwe ngokwanele ukukhipha amakhemikhali anobuthi futhi ayinabungozi ukuyidla.

Kukonke, umdumbula akusikho ukudla okudinga ukuba yingxenye ejwayelekile yokudla kwakho. Uma uyidla, yipheke kahle bese uyidla ngezingxenye ezifanele.