Ummbila 101: Amaqiniso Wezondlo Nezinzuzo Zezempilo

-Delile

• Amaqiniso ezomsoco
• AmaCarbs
• Umucu
• Amaprotheni
• Amafutha ommbila
• Amavithamini namaminerali
• I-Popcorn
• Umbila
• Ezinye izinhlanganisela zezitshalo
• I-Popcorn
• Izinzuzo zezempilo
• Impilo yamehlo
• Ukuvimbela izifo eziguquguqukayo
• Amashansi angaba khona
• Izithako zommbila
• Ama-Mycotoxin
• Ukungabekezelelani kommbila
• Okubalulekile

Eyaziwa nangokuthi ummbila (Zea mays), ummbila ungenye yezinhlamvu ezithandwa kakhulu emhlabeni.Kuyimbewu yesitshalo emndenini wotshani, odabuka eMelika Ephakathi kepha ikhule ezinhlotsheni ezingenakubalwa emhlabeni jikelele.

Ama-popcorn nommbila onoshukela yizinhlobo ezithandwayo, kepha imikhiqizo yommbila ecwengiwe nayo isetshenziswa kabanzi, imvamisa njengezithako zokudla okusetshenzisiwe.

Lokhu kufaka ama-tortilla, ama-tortilla chips, i-polenta, i-cornmeal, ufulawa wommbila, isiraphu yommbila, namafutha ommbila.

Ummbila wokusanhlamvu okusanhlamvu uphile kahle njenganoma yikuphi okusanhlamvu okusanhlamvu, njengoba ugcwele ifayibha namavithamini amaningi, amaminerali, nama-antioxidants.

Ummbila ujwayele ukuphuzi kepha uza ngeminye imibala ehlukahlukene, njengokubomvu, o-orenji, onsomi, okuluhlaza okwesibhakabhaka, omhlophe nomnyama.

Le ndatshana ikutshela konke odinga ukukwazi ngommbila.

Amaqiniso ezomsoco

Nawa amaqiniso wokudla okunomsoco wama-ounces angu-3.5 (100 amagremu) ommbila ophuzi obilisiwe ():

• Amakholori: 96
• Amanzi: 73%
• Amaprotheni: 3.4 amagremu
• AmaCarbs: 21 amagremu
• Ushukela: 4.5 amagremu
• Umucu: 2.4 amagremu
• Amafutha: 1.5 amagremu

AmaCarbs

Njengazo zonke izinhlamvu zokusanhlamvu, ummbila ngokuyinhloko wakhiwa ama-carbs.

Isitashi yi-carb yayo eyinhloko, equkethe isisindo sayo esomile esingama-28-80%. Ummbila uphinde unikeze amanani amancane kashukela (1-3%) (, 2).

Ummbila omnandi, noma ummbila kashukela, uyinhlobonhlobo ekhethekile, enesitashi esinokuqukethwe okuphezulu koshukela, ku-18% wesisindo esomile. Iningi likashukela yi-sucrose ().

Yize ushukela kummbila omnandi, akuyona ukudla okune-glycemic ephezulu, okubeka phansi noma okuphakathi enkombeni ye-glycemic (GI) (3).

I-GI isilinganiso sokuthi ama-carbs agaywa ngokushesha kangakanani. Ukudla okuphezulu kule nkomba kungadala ukuphakama okungenampilo kushukela wegazi.

Umucu

Ummbila uqukethe inani elifanele le-fiber.

Isikhwama esisodwa esiphakathi (112 amagremu) ama-popcorn e-cinema sine-gram eyi-16 ye-fiber.

Lokhu kungama-42% no-64% we-Daily Value (DV) yabesilisa nabesifazane, ngokulandelana. Ngenkathi okuqukethwe kwe-fiber yezinhlobo ezahlukahlukene zommbila kuyahluka, ngokuvamile kuzungeze u-9-15% wesisindo esomile (, 2,).

Izintambo ezivelele emmbileni yizinto ezingaxazululeki, njenge-hemicellulose, i-cellulose ne-lignin (2).

Amaprotheni

Ummbila ungumthombo ohloniphekile wamaprotheni.

Ngokuya ngokuhlukahluka, okuqukethwe kwamaprotheni kusuka ku-10-15% (, 5).

Amaprotheni amaningi kakhulu emmbileni aziwa ngokuthi ama-zeins, abalwa ngama-44-79% wengqikithi yamaprotheni ((7).

Sekukonke, ikhwalithi yamaprotheni ezinsizi ayibi ngoba ayinazo ezinye ze-amino acid () ezibalulekile.

Amathumbu anezicelo eziningi zezimboni, njengoba zisetshenziswa ekwenzeni izinto zokunamathisela, uyinki, nezingubo zamaphilisi, uswidi namantongomane (7).

Ummbila ubunjwe kakhulu ngama-carbs futhi unefayibha ephezulu. Iphinde ipake inani elifanele lamaphrotheni asezingeni eliphansi.

Amafutha ommbila

Okuqukethwe kwamafutha ommbila kusuka ku-5-6%, okwenza kube ukudla okunamafutha aphansi (, 5).

Kodwa-ke, igciwane lommbila, umkhiqizo ohlangothini omningi wokugaya ummbila, ucebile emafutheni futhi usetshenziselwa ukwenza uwoyela wommbila, okuwumkhiqizo ovamile wokupheka.

Uwoyela wommbila ocwengile ikakhulukazi uqukethe i-linoleic acid, i-polyunsaturated fatty acid, kuyilapho amafutha e-monounsaturated and saturated akha konke okunye ().

Futhi iqukethe inani elibalulekile likavithamini E, ubiquinone (Q10), nama-phytosterol, okwandisa impilo yawo eshalofini nokwenza kube namandla okunciphisa amazinga e-cholesterol (10,).

Ummbila wonke awunamafutha amancane, yize uwoyela wommbila - uwoyela wokupheka ocwengeke kakhulu - kwesinye isikhathi ucutshungulwa kusuka kumagciwane ommbila, umkhiqizo oseceleni wokugaya ummbila.

Amavithamini namaminerali

Ummbila ungaqukatha inani elifanele lamavithamini namaminerali amaningana. Ngokuphawulekayo, inani lihluka kakhulu kuye ngohlobo lommbila.

Ngokuvamile, ama-popcorn acebile ngamaminerali, kanti ummbila omnandi uphakeme ngamavithamini amaningi.

I-Popcorn

Lesi sidlo esidumile sinamavithamini namaminerali amaningana, kufaka phakathi:

• AmaManganese. Into ebalulekile yokulandela umkhondo, ama-manganese avela ngamanani aphakeme okusanhlamvu okuphelele, imidumba, izithelo nemifino. Imuncwa kabi emmbileni ngenxa yokuqukethwe kwale phytic acid yemifino ().
• I-Phosphorus. Kutholakale ngamanani ahloniphekile kuwo womabili ama-popcorn nommbila omnandi, i-phosphorus iyiminerali ebamba iqhaza elibalulekile ekukhuleni nasekulondolozeni izicubu zomzimba.
• Magnesium. Amazinga amabi ale mineral amaminerali angakhuphula ubungozi bokugula okuningi okungalapheki, njengesifo senhliziyo (,).
• Izinki. Le nto yokulandela ngomkhondo inemisebenzi eminingi ebalulekile emzimbeni wakho. Ngenxa yobukhona be-phytic acid emmbileni, ukumuncwa kwayo kungaba kubi (,).
• Ithusi. Isici sokulandela umkhondo se-antioxidant, ithusi ngokuvamile liphansi ekudleni kwaseNtshonalanga. Ukudla okunganele kungaba nemiphumela emibi empilweni yenhliziyo (,).

Umbila

Ummbila omnandi unamavithamini amaningi, kufaka phakathi:

• I-Pantothenic acid. Ebizwa nangokuthi i-vitamin B5, le asidi itholakala ngezinga elithile cishe kukho konke ukudla. Ngakho-ke, ukuntuleka kuyivelakancane.
• Umlingiswa. Eyaziwa nangokuthi i-vitamin B9 noma i-folic acid, i-folate iyisakhi somzimba esibalulekile, ikakhulukazi ngesikhathi sokukhulelwa ().
• Uvithamini B6. I-B6 yisigaba samavithamini ahlobene, okuvame kakhulu ukuthi yi-pyridoxine. Isebenza imisebenzi ehlukahlukene emzimbeni wakho.
• I-Niacin. Ebizwa nangokuthi i-vitamin B3, i-niacin emmbileni ayingeni kahle. Ukupheka ummbila nge-lime kungenza lesi sithako sitholakale ngokwengeziwe ukumunca (2, 20).
• Potassium. Isakhi somzimba esibalulekile, i-potassium ibalulekile ekulawuleni umfutho wegazi futhi ingathuthukisa impilo yenhliziyo ().

Ummbila ungumthombo omuhle wamavithamini namaminerali amaningi. I-Popcorn ivame ukuba phezulu kumaminerali, kuyilapho ummbila omnandi uvame ukuba ngamavithamini amaningi.

Ezinye izinhlanganisela zezitshalo

Ummbila uqukethe izinhlanganisela zezitshalo eziphilayo, ezinye zazo ezingakhulisa impilo yakho.

Eqinisweni, ummbila unama-antioxidants amaningi kakhulu kunezinye izinhlamvu eziningi ezivamile zokusanhlamvu ():

• I-Ferulic acid. Lesi ngesinye se-polyphenol antioxidants esiyinhloko emmbileni, esiqukethe amanani aphakeme kakhulu kunamanye okusanhlamvu okufana nokolweni, i-oats nelayisi (, 23).
• Ama-Anthocyanins. Lo mndeni wezingulube ze-antioxidant ubhekene nombala oluhlaza okwesibhakabhaka, onsomi nobomvu (23, 24).
• I-Zeaxanthin. Iqanjwe ngegama lesayensi lommbila (Zea mays), i-zeaxanthin ingesinye sezitshalo ezivame kakhulu i-carotenoids. Kubantu, kuxhunyaniswe nempilo yamehlo ethuthukisiwe (,).
• ULutein. Enye yama-carotenoid amakhulu emmbileni, i-lutein isebenza njenge-antioxidant, evikela amehlo akho ekulimaleni okwenziwe nge-oxidative okukhiqizwa ukukhanya okuluhlaza okwesibhakabhaka (,).
• I-Phytic acid. Le antioxidant ingaphazamisa ukumuncwa kwakho kwamaminerali okudla, njenge-zinc ne-iron ().

Ummbila unikela ngamanani aphezulu ama-antioxidants kunamanye amabele amaningi okusanhlamvu. Inothile ikakhulukazi kuma-carotenoid anempilo yamehlo.

I-Popcorn

I-Popcorn iyinhlobonhlobo yommbila okhethekile lapho iqhamuka ekushiseni.

Lokhu kwenzeka lapho amanzi, avaleleke enkabeni yawo, aphendukela kusitimu, okwenza ingcindezi yangaphakathi, okwenza izinhlamvu ziqhume.

Isinongo esidume kakhulu, i-popcorn kungenye yokudla okusanhlamvu okuvame kakhulu e-United States.

Eqinisweni, ingesinye sezinhlamvu ezimbalwa eziphekwe zodwa njengokudla okulula. Kaningi, okusanhlamvu okuphelele kudliwa njengezithako zokudla, ezinjengezinkwa nama-tortilla ().

Ukudla okusanhlamvu okuphelele kungaba nezinzuzo eziningana zezempilo, kufaka phakathi ingozi encishisiwe yesifo senhliziyo nohlobo 2 sikashukela (,).

Kodwa-ke, ukusetshenziswa okuvamile kwe-popcorn akuxhunywanga nempilo yenhliziyo ethuthukisiwe ().

Noma i-popcorn iphilile yodwa, ivame ukudliwa neziphuzo ezinoshukela futhi ilayishwa kaningi ngosawoti ongeziwe kanye namafutha okupheka anama-khalori aphezulu, konke lokhu kungalimaza impilo yakho ngokuhamba kwesikhathi (,,).

Ungagwema uwoyela ongeziwe ngokwenza ama-popcorn akho ku-popper yomoya.

I-Popcorn wuhlobo lommbila oluqhamukayo lapho lushiswa. Kungukudla okulula kokudla okulula okuhlukaniswa njenge-cereal okusanhlamvu okuphelele. Ukukhulisa izinzuzo zayo, yenza ama-popcorn enziwe ngaphandle kwamafutha noma izithasiselo.

Izinzuzo zezempilo

Ukudla okusanhlamvu okuvamile kungahle kube nezinzuzo eziningi zezempilo.

Impilo yamehlo

Ukwehla kwesimo se-Macular kanye ne-cataract kuphakathi kokukhubazeka okuvame kakhulu emhlabeni kanye nezimbangela ezinkulu zobumpumputhe ().

Ukutheleleka nokuguga kungezinye zezimbangela ezinkulu zalezi zifo, kepha ukondleka nakho kungadlala indima enkulu.

Ukudla okudliwayo kwama-antioxidants, ikakhulukazi ama-carotenoid afana ne-zeaxanthin ne-lutein, angakhuphula impilo yamehlo (,,).

I-Lutein ne-zeaxanthin yi-carotenoids evelele emmbileni, ebala cishe i-70% yengqikithi ye-carotenoid. Noma kunjalo, amazinga abo ngokuvamile aphansi kummbila omhlophe (,,).

Ngokuvamile kwaziwa njengezingulube ze-macular, lezi zinhlanganisela zikhona ku-retina yakho, indawo engaphakathi ebukhali engaphakathi yeso lakho, lapho zivikela khona ekulimaleni okwenziwe nge-oxidative okubangelwa ukukhanya okuluhlaza okwesibhakabhaka (,,).

Izinga eliphakeme lale carotenoids egazini lakho lixhunyaniswe ngokuqinile nengozi encishisiwe yokuwohloka kwe-macular kanye ne-cataract (,,).

Izifundo zokubheka ngokufanayo ziphakamisa ukuthi ukudla okuphezulu kwe-lutein ne-zeaxanthin kungavikela, kepha hhayi zonke izifundo ezisekela lokhu (,,).

Ucwaningo olulodwa kubantu abadala abangama-356 abaneminyaka ephakathi nendawo nangaphezulu bathole ukuncipha okungama-43% engcupheni yokuwohloka kwe-macular kulabo abanokudla okuphezulu kakhulu kwe-carotenoids, ikakhulukazi i-lutein ne-zeaxanthin, uma kuqhathaniswa nalabo abanokudla okuphansi kakhulu ().

Ukuvimbela izifo eziguquguqukayo

Isifo se-diverticular (diverticulosis) yisimo esivezwa ngamapokhethi asezindongeni zekoloni lakho. Izimpawu ezisemqoka yizikhukhula, ukuqumba, ukuqunjelwa, futhi - kaningi - ukopha nokutheleleka.

Ama-Popcorn nokunye ukudla okunefayibha eningi bekukholakala ukuthi kudala lesi simo ().

Kodwa-ke, isifundo esisodwa seminyaka eyi-18 emadodeni angama-47,228 sikhombisa ukuthi i-popcorn, empeleni, ingavikela ezifweni ezihlukile. Amadoda adle ama-popcorn amaningi ayengaphansi kwe-28% amathuba okuba nesifo se-diverticular kunaleso esinokudla okuphansi kakhulu ().

Njengomthombo omuhle we-lutein ne-zeaxanthin, ummbila ungasiza ukugcina impilo yeso lakho. Ngaphezu kwalokho, ayikhuthazi izifo eziguquguqukayo, njengoba bekucatshangwa ngaphambili. Ngokuphambene nalokho, kubonakala sengathi kuyasivikela.

Amashansi angaba khona

Ummbila ngokuvamile uthathwa njengophephile. Noma kunjalo, kukhona okunye ukukhathazeka okukhona.

Izithako zommbila

Njengawo wonke okusanhlamvu, ummbila ophelele oqukethe i-phytic acid (phytate).

I-phytic acid iphazamisa ukumuncwa kwakho kwamaminerali okudla, njenge-iron ne-zinc, ekudleni okufanayo ().

Yize imvamisa kungeyona inkinga kubantu abalandela ukudla okunomsoco, kungaba yinto ekhathazayo emazweni asathuthuka lapho okusanhlamvu okusanhlamvu nemidumba kungukudla okuyisisekelo.

Ukucwilisa, ukuhluma nokuvutshelwa kommbila kunganciphisa amazinga e-phytic acid kakhulu (,,).

Ama-Mycotoxin

Ezinye izinhlamvu okusanhlamvu kanye nemidumba kungaba sengozini yokungcoliswa isikhunta.

Isikhunta sikhiqiza ubuthi obuhlukahlukene, obaziwa ngokuthi ama-mycotoxin, obhekwa njengokukhathazeka okukhulu kwezempilo (,).

Izigaba eziyinhloko zama-mycotoxins emmbileni ngama-fumonisins, ama-aflatoxin nama-trichothecenes. Ama-Fumonisins aphawuleka ikakhulukazi.

Zenzeka ezinhlamvini ezigciniwe emhlabeni wonke, kepha imiphumela emibi yezempilo ixhunyaniswe kakhulu nokusetshenziswa kwemikhiqizo yommbila nommbila - ikakhulukazi kubantu abathembele kumbila njengokudla kwabo okuyinhloko (53).

Ukusetshenziswa okuphezulu kommbila ongcolile kusolwa njengengozi yomdlavuza kanye nokukhubazeka kwe-neural tube, okuyizinto ezivamile zokukhubazeka ezingadala ukukhubazeka noma ukufa (,,,).

Olunye ucwaningo olubhekwayo eNingizimu Afrika lukhombisa ukuthi ukusetshenziswa kukanyamathele njalo kungandisa ingozi yomdlavuza womphimbo, ishubhu elithwala ukudla lisuke emlonyeni liye esiswini ().

Amanye ama-mycotoxin asemmbileni nawo angaba nemiphumela emibi. Ngo-Ephreli 2004, bangu-125 abantu abashona eKenya bebulawa ubuthi be-aflatoxin ngemuva kokudla ummbila okhule ekhaya owawugcinwe ngokungafanele ().

Amasu wokuvimbela asebenzayo angafaka ama-fungicides namasu afanele omiswe.

Emazweni amaningi athuthukile, iziphathimandla zokuphepha kokudla ziqapha amazinga ama-mycotoxins ekudleni okusezimakethe, lapho kukhiqizwa ukudla nokugcinwa kugcinwa ngokuqinile.

Ukungabekezelelani kommbila

Ukungabekezelelani kwe-Gluten noma isifo se-celiac yisimo esivamile esidalwa yimpendulo yokuzivikela komzimba ku-gluten kukolweni, irye nebhali.

Izimpawu zokungabekezelelani kwe-gluten zifaka phakathi ukukhathala, ukuqunjelwa, uhudo, kanye nokwehlisa isisindo ().

Kubantu abaningi abanesifo se-celiac, izimpawu ziyanyamalala ekudleni okuqinile okungenayo i-gluten. Kodwa-ke, kwabanye abantu, izimpawu zibonakala ziqhubeka.

Ezimweni eziningi, isifo se-celiac singaqhubeka ngenxa ye-gluten engachazwanga ekudleni okusetshenzisiwe. Kwezinye izimo, ukungabekezelelani kokudla okuhlobene nakho kungaba yicala.

Ummbila uqukethe amaprotheni aziwa nge-zein ahlobene ne-gluten.

Ucwaningo oluthile lukhombisile ukuthi ummbila we-zein ubangele ukusabela kokuvuvukala eqenjini elincane labantu abanesifo se-celiac. Noma kunjalo, ukusabela kwe-zein kwakukuncane kakhulu kunalokho kwe-gluten ().

Ngenxa yalesi sizathu, ososayensi baye bacabanga ukuthi ukudla ummbila, ezimweni ezingavamile, kungaba yimbangela yezimpawu eziqhubekayo kwabanye abantu abanesifo se-celiac ().

Ummbila nawo kubikwe ukuthi uyisibonakaliso sezimpawu kubantu abane-irritable bowel syndrome (IBS) noma ukungabekezelelani kwe-FODMAP ().

Ama-FODMAP ayisigaba se-fiber encibilikayo engafakwanga kahle. Ukudla okuphezulu kungadala ukucasuka kokugaya ukudla, njengokuqunjelwa, igesi, nohudo, kwabanye abantu.

Ummbila uqukethe i-phytic acid, enganciphisa ukumuncwa kwamaminerali. Ukungcola kweMycotoxin nakho kungakhathaza emazweni asathuthuka. Ekugcineni, i-fiber e-soluble fiber (i-FODMAPs) ingadala izimpawu kwabanye abantu.

Okubalulekile

Ummbila ungenye yezinhlamvu zokusanhlamvu ezisetshenziswa kakhulu.

Njengomthombo omuhle wama-antioxidant carotenoids, afana ne-lutein ne-zeaxanthin, ummbila ophuzi ungakhuthaza impilo yamehlo. Futhi ungumthombo ocebile wamavithamini namaminerali amaningi.

Ngalesi sizathu, ukusetshenziswa okulingene kommbila okusanhlamvu, njenge-popcorn noma ummbila omnandi, kungaba ukwengeza okuhle ekudleni okunempilo.