Ufulawa kakhukhunathi: Ukudla okunomsoco, Izinzuzo, nokuningi

-Delile

• Uyini ufulawa kakhukhunathi?
• Ufulawa kakhukhunathi awuna-gluten
• Izinzuzo zikafulawa kakhukhunathi
• Ucebile ngomsoco namafutha anenzuzo
• Igcina ushukela wegazi uzinzile
• Kungakhuthaza ukugaya okunempilo
• Kwangathi kungathuthukisa impilo yenhliziyo
• Kungakusiza wehlise isisindo
• Kungabulala amagciwane ayingozi namagciwane
• Ufulawa kakhukhunathi usebenzisa
• Iqhathanisa kanjani nezinye izimpuphu ezingenayo i-gluten?
• Okubalulekile

Ufulawa kakhukhunathi ungenye ehlukile kunofulawa kakolweni.

Kuyaziwa phakathi kwabathandi be-carb ephansi nalabo abanokungabekezelelani kwe-gluten.

Ngaphezu kwephrofayili yayo yokudla okunomsoco, ufulawa kakhukhunathi unganikela ngezinzuzo ezimbalwa. Lokhu kufaka phakathi ukukhuthaza ukuzinza koshukela wegazi, ukugaya okungcono, impilo yenhliziyo, kanye nokwehlisa isisindo somzimba.

Lo mbhalo uhlola ufulawa kakhukhunathi, kufaka phakathi ukondleka kwawo, izinzuzo zawo, nokuthi uqhathanisa kanjani nemikhiqizo efanayo.

Uyini ufulawa kakhukhunathi?

Ufulawa kakhukhunathi wenziwa ngenyama kakhukhunathi omisiwe nomhlabathi.

Isuka ePhilippines, lapho yaqala khona ukukhiqizwa njengomkhiqizo wobisi lukakhukhunathi (1,).

Ngesikhathi sokukhiqiza, ukhukhunathi uqala uqhekeke uvuleke futhi ukhishwe uketshezi. Inyama kakhukhunathi iyakhishwa, ihlanjululwe, igaywe, bese ihlungwa ukuze ihlukanise okuqinile nobisi. Lo mkhiqizo ubhakwa ezingeni lokushisa eliphansi uze womile ngaphambi kokuba ugaywe ufulawa.

Impuphu emhlophe evelayo ibukeka futhi izwakala ifana nofulawa owenziwe okusanhlamvu okufana nokolweni futhi inambitheka kahle kakhulu.

Ufulawa kakhukhunathi wenziwa ngenyama kakhukhunathi omisiwe nomhlabathi. Mncane ngokunambitheka, ukuthungwa kwayo kuyafana nokunye ukufulawa.

Ufulawa kakhukhunathi awuna-gluten

Ufulawa kakhukhunathi awunalo i-gluten, okwenza kube inketho kubantu abanezimo ezithile, ezifana nesifo se-celiac, ukungezwani kakolweni, noma ukuzwela okungekho kwe-celiac gluten.

I-Gluten yiqembu lamaprotheni atholakala ezinhlamvini, kufaka phakathi ukolweni, ibhali, ne-rye, futhi kunzima ukuhlahlela ngesikhathi sokugaya. Kwezinye izimo, i-gluten ingadala ukuphendula komzimba.

Abantu abangabekezelelani ne-gluten bangathola izimpawu ezisukela kugesi, amajaqamba, noma isifo sohudo, ukulimala kwamathumbu kanye ne-malabsorption yezakhi (,,).

Abantu abanesifo se-celiac noma ukungezwani nokolweni kufanele bagweme konke okusanhlamvu okuqukethe i-gluten, kuyilapho labo abanokuzwela kwe-gluten bengakhetha ukunciphisa noma ukuqeda ngokuphelele le protein ekudleni kwabo.

Ufulawa kakhukhunathi unikela ngenye indlela kukakolweni noma eminye imicu equkethe i-gluten.

Futhi ayinakho okusanhlamvu ngokwemvelo, okwenza kube inketho ethandwayo kulabo abadla ukudla okungenanhlamvu, njengokudla kwepaleo.

Ufulawa kakhukhunathi awunalo i-gluten. Lokhu kwenza kube okunye okuhle kubantu abanesifo se-celiac, ukungezwani kakolweni, noma ukuzwela okungekho kwe-celiac gluten.

Izinzuzo zikafulawa kakhukhunathi

Ufulawa kakhukhunathi unephrofayili ehlukahlukene yezakhi zomzimba futhi unganikela ngezinzuzo eziningi zezempilo.

Lokho kusho ukuthi, zimbalwa izifundo ezihlolisise ufulawa kakhukhunathi ngqo. Izinzuzo zayo ezingaba khona zisuselwa ocwaningweni lwezakhi zalo noma izinhlanganisela ezizuzisayo.

Ucebile ngomsoco namafutha anenzuzo

Ufulawa kakhukhunathi unikeza izakhi zomzimba ezahlukahlukene, kufaka phakathi amafutha anempilo. Inkomishi engu-1/4-inkomishi (30-gram) iqukethe ():

• Amakholori: 120
• AmaCarbs: 18 amagremu
• Ushukela: 6 amagremu
• Umucu: 10 amagremu
• Amaprotheni: 6 amagremu
• Amafutha: 4 amagremu
• Insimbi: 20% wenani lansuku zonke (DV)

Ngaphezu kokunotha kakhulu ku-fiber, ufulawa kakhukhunathi unikeza i-medium-chain triglycerides (MCTs) ne-iron-based iron.

Ama-MCT awuhlobo lwamafutha oluxhunyaniswe nezinzuzo eziningana, njengokuncipha komzimba, ukuvikelwa kuma-bacterium kanye nama-virus, kanye nempilo yobuchopho nenhliziyo ethuthukisiwe (,,,).

Igcina ushukela wegazi uzinzile

Ufulawa kakhukhunathi ugcwele i-fiber, engasiza ukugcina amazinga kashukela egazini lakho ehlolile.

Ukuphakelwa kwenkomishi engu-1/4 (30-gram) kunikezela ngama-40% we-DV ye-fiber, noma izikhathi ezi-3 nezingu-10 ngaphezu kwenani elifanayo likakolweni ogcwele noma ufulawa wonke, ngokulandelana ().

Ukudla okune-fiber kusiza ukulawula amazinga kashukela ngokwehlisa ijubane lapho ushukela ungena khona egazini lakho.

Lokhu kuyiqiniso ikakhulukazi ekudleni okucebile nge-fiber encibilikayo, eyakha ijeli ngesikhathi sokugaya. Ufulawa kakhukhunathi uqukethe inani elincane lale fiber (,).

Iphinde ibe sezingeni eliphansi kunkomba ye-glycemic (GI), okusho ukuthi izinkwa nempahla ebhakwe eyenziwe ngayo mancane amathuba okuthi inyuse amazinga kashukela egazini (1,).

Kungakhuthaza ukugaya okunempilo

Okuqukethwe kwe-fiber ephezulu kofulawa kakhukhunathi nakho kungazuzisa ukugaya kwakho.

Iningi le-fiber yayo ayincibiliki, engeza inqwaba ezihlalweni futhi isize ukuhambisa ukudla ngokushelela emathunjini akho, kunciphise amathuba okuqunjelwa ().

Ngokwengeziwe, ufulawa kakhukhunathi unamafayibha amancane ancibilikayo neminye evutshelwayo, ondla amabhaktheriya alusizo esiswini sakho.

Ngokulandelayo, lawa mabhaktheriya akhiqiza ama-fatty chain acids (ama-SCFAs) afana ne-acetate, propionate, ne-butyrate, konke okunomsoco wamangqamuzana akho esisu (1,).

Ama-SCFA nawo anganciphisa ukuvuvukala nezimpawu ezixhunyaniswe nokuphazamiseka kwamathumbu, njengezifo zamathumbu ezivuthayo (IBD) kanye nesifo samathumbu esibuhlungu (IBS) (,,).

Kwangathi kungathuthukisa impilo yenhliziyo

Ufulawa kakhukhunathi ungazuzisa nempilo yenhliziyo.

Ucwaningo lukhombisa ukuthi ukusebenzisa u-15-25 amagremu we-coconut fiber nsuku zonke kungasiza ukwehlisa amazinga e-cholesterol egazi ngo-11%, i-LDL (bad) cholesterol ngo-9%, kanye ne-triglycerides yegazi kuze kufike ku-22% (1).

Ngaphezu kwalokho, ufulawa kakhukhunathi unikeza i-lauric acid, uhlobo lwamafutha acatshangelwe ukusiza ukubulala amabhaktheriya anesibopho sokwakha u-plaque emithanjeni yakho. Lolu qwembe luhambisana nesifo senhliziyo ().

Kodwa-ke, olunye ucwaningo lukhombisa ukuthi i-lauric acid kungenzeka ingabi namphumela noma ikhuphule i-cholesterol ye-LDL (embi), ngakho-ke umphumela we-lauric acid ku-cholesterol ungahluka kumuntu ngamunye (1,,).

Kungakusiza wehlise isisindo

Ufulawa kakhukhunathi ungakusiza ukuthi ukhiphe isisindo esiningi ngoba unikela ngefayibha namaprotheni, izakhamzimba ezimbili ezikhonjisiwe ukunciphisa indlala nokudla (,).

Ngaphezu kwalokho, ufulawa kakhukhunathi uqukethe ama-MCT, okungenzeka ukuthi angagcinwa njengamafutha ngoba ahambela ngqo esibindini sakho, lapho asetshenziselwa khona ukukhiqizwa kwamandla (21).

Ama-MCT nawo anganciphisa isifiso sokudla futhi acutshungulwa ngumzimba wakho ngokuhlukile kunamafutha eketanga elide atholakala ekudleni okufana neminqumo namantongomane. Lo mehluko ungakusiza ukuthi ushise ama-calories athe xaxa (22,).

Kodwa-ke, kungenzeka ukuthi lo mphumela mncane. Ekubuyekezweni kwezifundo ze-13, ukufaka esikhundleni samafutha amaketanga amade ngama-MCTs kusize ababambiqhaza ukuthi balahle kuphela amakhilogremu ayi-1.1 (0.5 kg), ngokwesilinganiso, ngaphezulu kwamasonto ama-3 noma ngaphezulu ().

Gcina ukhumbula ukuthi imiphumela yokuncipha kwesisindo yama-MCTs kudinga ukuthi kudliwe amanani amakhulu kakhulu kunokujwayelekile okutholakala kufulawa kakhukhunathi.

Kungabulala amagciwane ayingozi namagciwane

Ufulawa kakhukhunathi ucebile nge-lauric acid, uhlobo lwamafutha olungalwa nezifo ezithile.

Uma usufakiwe, i-lauric acid yakha isakhi esaziwa njenge-monolaurin. Ucwaningo lwe-test-tube lubonisa ukuthi i-lauric acid ne-monolaurin zingabulala amagciwane ayingozi, amabhaktheriya nesikhunta (,).

Isibonelo, lezi zinhlanganisela zibonakala zisebenza ikakhulukazi ekulweni nezifo ezibangelwe yi- I-Staphylococcus aureus amabhaktheriya noCandida albicans imvubelo (,,).

Kodwa-ke, ucwaningo oluningi luyadingeka kubantu.

Ufulawa kakhukhunathi ungakhuthaza amazinga kashukela azinzile nenhliziyo enempilo. Ngaphezu kwalokho, ingahle ibe nezindawo zokulwa namagciwane futhi isize ukugaya ukudla kanye nokwehlisa isisindo, yize ucwaningo kulezi zindawo lilinganiselwe.

Ufulawa kakhukhunathi usebenzisa

Ufulawa kakhukhunathi ungasetshenziswa ezinhlotsheni ezahlukahlukene, zombili ezimnandi futhi ezinomsoco.

Ungayifaka enye impuphu lapho wenza isinkwa, ama-pancake, amakhukhi, ama-muffin, noma ezinye izimpahla ezibhakiwe. Khumbula nje ukuthi ufulawa kakhukhunathi uvame ukuncela uketshezi oluningi kunezinye izimpuphu. Ngalesi sizathu, ngeke isetshenziswe njengokufaka esikhundleni somuntu ngamunye.

Ukuze uthole imiphumela emihle, qala ngokufaka inkomishi engu-1/4 (30 amagremu) kafulawa kakhukhunathi kuyo yonke inkomishi (120 amagremu) kafulawa owenzelwe yonke into. Ungase futhi ufune ukuzama ukwandisa inani eliphelele leziphuzo ngenani likafulawa kakhukhunathi olingezile.

Isibonelo, uma usebenzise indebe ye-1/4 (30 amagremu) kafulawa kakhukhunathi, qiniseka ukuthi uthele ku-1/4 inkomishi (60 ml) yezinye iziphuzo.

Khumbula ukuthi ufulawa kakhukhunathi uvame ukuba mkhulu kunezinye izimpuphu futhi awubophi kalula.

Ama-Bakers avame ukuncoma ukuthi uyixube nenye impuphu noma ungeze iqanda eli-1 ngenkomishi engu-1/4 (30 gram) kafulawa kakhukhunathi ukusiza ukunikeza umkhiqizo wakho ekugcineni ukuthungwa okuluhlaza.

Lo fulawa oyingqayizivele ungasetshenziswa futhi njengesinkwa noma ukushisa isobho kanye nesitshulu. Ngaphezu kwalokho, ungayisebenzisa njenge-ejenti ebophayo kuma-burger noma ama-veggie loaf zokupheka, kanye nokwenza i-pizza crust noma i-wraps engenazinhlamvu.

Ufulawa kakhukhunathi ungasetshenziswa ezinhlobonhlobo zokupheka, kufaka phakathi izimpahla ezibhakiwe, ama-pizza crusts, ama-wraps, isobho, isitshulu, ama-burger, nenyama nezinkwa ze-veggie.

Iqhathanisa kanjani nezinye izimpuphu ezingenayo i-gluten?

Ufulawa kakhukhunathi uvame ukuqhathaniswa neminye imifula engenalo i-gluten, efana ne-alimondi, i-hazelnut, i-amaranth ne-chickpea flours.

Yize bonke benothe ngezakhamzimba, amaphrofayli abo okunomsoco ahluka kakhulu.

Eceleni kwempuphu ye-chickpea ne-amaranth, ufulawa kakhukhunathi uphakathi kwamafutha aphansi kakhulu futhi acebe kakhulu kuma-carbs ().

Ngamagremu ayi-6 ngekomishi elilodwa le-1/4 (amagremu angama-30), inikeza amaprotheni amancane kancane kune-chickpea nama-almond flours kodwa cishe inani elifanayo njenge-hazelnut ne-amaranth flours.

Ngokuphawulekayo, inamafayibha angama-2-3 ngaphezulu kunalezi ezinye izimpuphu ezingenayo i-gluten. Kubuye kube mnandi ekunambithekeni futhi okunye okungahle kube khona kufulawa we-alimondi kanye ne-hazelnut walabo abalahlekelwa ngamantongomane.

Ngaphezu kwalokho, ufulawa kakhukhunathi uvame ukuba phansi kumafutha e-omega-6 - abantu abavame ukuwadla kakhulu - kunamanye amafulawa angenayo i-gluten ().

Lokhu kubalulekile ngoba ukudla okuphezulu kakhulu emafutheni e-omega-6 futhi kuncane kakhulu emafutheni aqeda ukuvuvukala e-omega-3 kucatshangwa ukuthi kunomthelela ekuvukeleni, okungakhuphula ubungozi besifo (,).

Phakathi kwemifula engenalo i-gluten, ufulawa kakhukhunathi uphezulu kakhulu kuma-carbs futhi uphansi kunamafutha. Noma kunjalo, icebile kakhulu ku-fiber, iphansi kumafutha e-omega-6, futhi ithambile ekunambithekeni.

Okubalulekile

Ufulawa kakhukhunathi ufulawa ongenalo i-gluten owenziwe ngamakhukhunathi kuphela.

Ucebile nge-fiber nama-MCTs, kungakhuthaza ushukela wegazi ozinzile, ukugaya okuhle, nempilo yenhliziyo. Kungakhuphula nomzimba futhi kuliwe nezinye izifo.

Futhi, iyanambitheka futhi iyahlukahluka, okwenza kube ukukhetha okuhle lapho ukhetha ezinye izindlela zikafulawa.