Izinzuzo Ezi-6 Ezimangazayo zeLucuma Powder

-Delile

• 1. Inomsoco kakhulu kunamnandi amaningi
• 2. Iqukethe ama-antioxidants ahlukahlukene
• 3. Kungase kuzuze ukulawula ushukela egazini
• 4. Kwangathi kungakhuthaza impilo yenhliziyo
• 5. Ingasetshenziselwa ukubhaka noma ama-dessert
• 6. Kulula ukwengeza ekudleni kwakho
• Okubalulekile

ILucuma isithelo se- Pouteria lucuma isihlahla somdabu eNingizimu Melika.

Inogobolondo oluqinile, oluhlaza lwangaphandle nenyama ethambile, ephuzi enokuthungwa okumile nokunambitheka okumnandi okuvame ukufaniswa nokuxubana kwamazambane nobuttercotch (1).

Igama elithi “igolide lama-Inca,” i-lucuma lisetshenziswe njengekhambi lendabuko eNingizimu Melika amakhulu eminyaka (2).

Kutholakala kakhulu kwifomu lokungezelela impuphu futhi kukhonjelwe izinzuzo zalo eziningi ezingaba khona zezempilo.

Ngaphezu kwalokho, ngenxa yokunambitheka kwayo okumnandi, isetshenziswa njengenye indlela enempilo kukashukela wetafula namanye ama-sweeteners athandwayo.

Nazi izinzuzo eziyisithupha ezimangazayo ze-lucuma powder.

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

1. Inomsoco kakhulu kunamnandi amaningi

I-Lucuma ingadliwa ingavuthiwe kepha ivame ukutholakala kwifomu elengeziwe, elenziwe ngampuphu elivame ukusetshenziswa njenge-sweetener yemvelo.

Isipuni esisodwa (7.5 amagremu) we-lucuma powder uhlinzeka ():

• Amakholori: 30
• Amaprotheni: 0 amagremu
• Amafutha: 0 amagremu
• AmaCarbs: 6 amagremu
• Ushukela: 1.5 amagremu
• Umucu: 2 amagremu

ILucuma iqukethe ushukela omncane kepha izakhamzimba eziningi kunoshukela wasetafuleni. Ngokuqondile, inesigamu cishe se-carbs no-75% ushukela ongaphansi kunenani elifanayo likashukela wetafula ().

I-Lucuma powder nayo inikela ngenani elifanelekile lazo zombili izintambo ezincibilikayo nezingaxazululeki, ngokungafani nezinye izinto ezinoshukela ezivamile, njengoshukela wetafula.

I-fiber engafakwanga yengeza inqwaba esitokisini sakho futhi ivimbela ukuqunjelwa ngokusiza ukudla ukuthi kuhambe kahle emathunjini akho ().

I-fiber encibilikayo iphakela ama-gut bacteria wakho awusizo, nawo lawo akhiqiza ama-fatty chain acids (ama-SCFA) njenge-acetate, propionate, ne-butyrate. Lezi bese zisetshenziswa njengokudla ngamaseli esiswini sakho, ukuzigcina ziphilile.

La mafutha amaketanga amafushane abuye avikele ekuvukeleni futhi athuthukise izimpawu zokuphazamiseka kwamathumbu, kufaka phakathi i-irritable bowel syndrome (IBS), isifo sikaCrohn, kanye ne-ulcerative colitis (,).

Isipuni esisodwa (7.5 amagremu) se-lucuma powder siphinde sinikeze i-calcium, i-iron, i-potassium, i-niacin, ne-vitamin C - yize lezi zimali ngokuvamile zimboza ngaphansi kuka-1% we-Daily Value (DV). Noma kunjalo, inomsoco kakhulu kunamanye amaswidi athandwayo (2,).

Isifinyezo I-Lucuma powder ishukela omncane kepha icebile nge-fiber. Iqukethe namanani amancane ezinye izakhamzimba, kufaka phakathi i-calcium ne-iron.

2. Iqukethe ama-antioxidants ahlukahlukene

ILucuma iqukethe ama-antioxidants ahlukahlukene, okuyizinhlanganisela ezinamandla ezisiza ukuvikela amaseli akho emonakalisweni odalwe ama-molecule asebenza kakhulu abizwa ngama-radicals amahhala.

Ukudla ukudla okunothe ngama-antioxidants kungasiza ekuvikeleni ezimeni zezempilo ezifana nesifo senhliziyo kanye nomdlavuza othile ().

Isibonelo, ucwaningo lukhombisa ukuthi i-lucuma icebe kakhulu kuma-polyphenols kanye ne-carotenoids, amaqembu amabili ama-antioxidants aziwa ngokulwa kwawo nokuvuvukala, ukulwa nomdlavuza, kanye nezakhiwo ezikhuthaza impilo (,,).

Iphezulu kakhulu kuma-xanthophylls, iqembu lama-carotenoid elibhekene nombala ophuzi we-lucuma ocatshangelwa ukukhuthaza impilo yamehlo nokubona okuhle (,).

I-Lucuma ibuye igcwele uvithamini C, umsoco onezakhi zokulwa ne-antioxidant edlala izindima eziningi ezibalulekile emzimbeni wakho, njengokuxhasa umbono, amasosha omzimba aqinile, nempilo yenhliziyo (12).

Ngokwengeziwe, i-polyphenols ese-lucuma kucatshangwa ukuthi inikela ngokuvikelwa okuqinile ezimweni ezingalapheki njengesifo sikashukela nesifo senhliziyo (,).

Kodwa-ke, ucwaningo ngezinhlobo ezithile zama-antioxidants e-lucuma lunqunyelwe, futhi kudingeka izifundo eziningi ukuze kuqondwe ngokugcwele izinzuzo ze-antioxidant zalesi sithelo.

Isifinyezo ILucuma icebile ngama-antioxidants, njenge-carotenoids nama-polyphenols, anganikeza ukuvikeleka ezimeni ezahlukahlukene, kufaka phakathi isifo sikashukela nesifo senhliziyo.

3. Kungase kuzuze ukulawula ushukela egazini

Yize icebe ngama-carbs, i-lucuma ingahlinzeka ngokuvikelwa kohlobo lwesifo sikashukela sohlobo 2.

Ngokwengxenye, lokhu kungenzeka ngoba iningi lama-carbs alo liyinkimbinkimbi. AmaCarbs angahlukaniswa ngezigaba ezintathu ():

• Ushukela. Lezi yizinhlobo zamaketanga amafushane atholakala ekudleni okuningi. Izibonelo zifaka phakathi i-glucose, i-fructose ne-lactose. Zigaywa ngokushesha futhi zingaholela kuma-spikes emazingeni kashukela egazini lakho.
• Isitashi. Lawa ngamaketanga amade kashukela ahlukaniswa abe ushukela esiswini sakho. Kuthatha isikhathi eside ukugaya futhi mancane amathuba okuthi baphike kakhulu amazinga kashukela egazini.
• Umucu. Lolu uhlobo lwe-carb engenakuphika ediliziwe futhi esetshenziswa njengokudla ngamagciwane asiza esiswini. Kuyasiza ukugcina amazinga kashukela azinzile.

Ushukela uthathwa njenge-carbs elula, kanti isitashi nefayibha kucatshangwa ukuthi kuyinkimbinkimbi. Ama-carbs ayinkimbinkimbi, njengama-starch kanye ne-fiber akha iningi lama-carbs e-lucuma, akhonjisiwe ukukhuthaza amazinga kashukela egazini ().

Ngaphezu kwalokho, i-fiber encibilikayo e-lucuma ingavikela isifo sikashukela ngokuthuthukisa ukuzwela kwe-insulin nokuvimbela ama-spikes kashukela egazini ngemuva kokudla noma i-snack (,).

Ngaphezu kwalokho, ucwaningo lwe-test-tube lubonisa ukuthi izindlela zokwehlisa ushukela egazini ze-lucuma zingaqhathaniswa nalezo zemithi ethile elwa nesifo sikashukela (,).

Kuvimbela isenzo se-alpha-glucosidase enzyme, esibhekele ukwephula ama-carbs ayinkimbinkimbi kube ushukela olula ovame ukukhuphula amazinga kashukela egazini ().

Ngokuvamile uLucuma kuthiwa unenkomba ephansi ye-glycemic (GI), okusho ukuthi izokhuphula amazinga kashukela egazini abe sezingeni eliphansi kakhulu kunamanye amaswidi afana noshukela omsulwa.

Uma kuyiqiniso, lokhu kungaba esinye isizathu sokuthi i-lucuma ingazuza ngokulawulwa kukashukela egazini. Kodwa-ke, azikho izifundo eziqinisekisile amaphuzu aphansi we-GI we-lucuma. Njengawo wonke amaswidi, kungenzeka ukuthi udliwe kahle ngokulinganisela.

Kukonke, kudingeka olunye ucwaningo ngemiphumela engaba yinzuzo ye-lucuma ekulawuleni ushukela wegazi.

Isifinyezo I-Lucuma icebile nge-carbs eyinkimbinkimbi kanye ne-fiber futhi inganciphisa amandla omzimba wakho wokuthola ushukela olula. Lokhu kungasiza ukuvimbela ama-spikes kashukela egazini futhi kulawule amazinga kashukela egazi, yize ucwaningo kule ndawo lunqunyelwe.

4. Kwangathi kungakhuthaza impilo yenhliziyo

I-Lucuma ingahlinzeka ngokuvikelwa kwesinye isifo senhliziyo, mhlawumbe ngenxa yokuqukethwe kwayo kwe-polyphenol.

Ama-polyphenols ayizinhlanganisela zezitshalo ezizuzisayo okucatshangwa ukuthi zivikela umfutho wegazi ophakeme nesifo senhliziyo ().

Ucwaningo olulodwa lwe-test-tube lathola ukuthi i-lucuma ingavimbela isenzo se-angiotensin I-converting enzyme (ACE), ebandakanyekayo ekulawuleni umfutho wegazi lakho.

Ngokwenza njalo, i-lucuma ingasiza ekwehliseni umfutho wegazi ().

Yize imiphumela yokuqala ibonakala ithembisa, ucwaningo luyashoda, futhi kudingeka izifundo eziningi ukuqinisekisa lezi zinzuzo zezempilo yenhliziyo kubantu.

Isifinyezo ILucuma iqukethe ama-polyphenol anempilo yenhliziyo. Amandla ayo okusebenza njenge-ACE-inhibitor angaqhubeka nokukhuthaza impilo yenhliziyo ngokwehlisa umfutho wegazi. Noma kunjalo, kudingeka olunye ucwaningo.

5. Ingasetshenziselwa ukubhaka noma ama-dessert

I-Lucuma powder ingasetshenziswa esikhundleni sikashukela ophaya, amakhekhe, nokunye okuphekiwe noma izimpahla ezibhakiwe.

Ukuthungwa kukaLucuma kucishe kufane noshukela oyimbudumbudu, kodwa ukunambitheka kwawo kucishe kufane noshukela onsundu.

Ungasebenzisa isilinganiso esingu-1: 2 ngevolumu ukufaka ushukela onsundu esikhundleni se-lucuma. Isibonelo, sebenzisa 1 inkomishi (120 amagremu) we-lucuma ngenkomishi ngayinye ye-1/2 (200 amagremu) kashukela onsundu.

Noma kunjalo, ungahle udinge ukuzama kancane, ngoba kungahle kungasebenzi kahle kuzo zonke izindlela zokupheka ().

ILucuma ibuye ibe ukunambitheka okuthandwayo kwezitsha ezinjenge-ayisikhilimu namanye ama-dessert.

Futhi, ingangezwa ku-yogurt, i-oatmeal, ama-smoothies, kanye namasi enziwe enzelwe ukuhlinzeka ngobumnandi bemvelo ngokuqinisekile bokujabulisa abantu abadala nezingane ngokufanayo.

Isifinyezo I-Lucuma powder ingasetshenziswa njengenye indlela kashukela onsundu ukulungiselela ophaya, amakhekhe nezinye izinto ezibhakiwe. Ingangeza nokunambitheka kokunye ukudla, njenge-ayisikhilimu, i-oatmeal ne-yogurt.

6. Kulula ukwengeza ekudleni kwakho

Izithelo ezintsha ze-lucuma zingaba nzima ukuzithola, kepha i-lucuma powder iyatholakala kabanzi, ku-inthanethi nasezitolo zokudla zezempilo.

Unganika kalula i-lucuma powder ngokufafaza i-muesli, i-oats, noma okusanhlamvu ngaphezulu. Ngenye indlela, engeza amanye kuma-smoothies noma uwasebenzise esikhundleni soshukela kudizethi yakho noma izindlela zokupheka ezibhakiwe.

Ngenkathi i-lucuma ingangezwa ekudleni kwakho ngezindlela eziningi, khumbula ukuthi ukucwaninga ngalesi sengezo kunqunyelwe, futhi imiphumela yaso emibi engaba khona ayaziwa okwamanje.

Isifinyezo I-Lucuma powder itholakala ku-inthanethi noma ezitolo zokudla ezempilo. Ingangezwa kokudla neziphuzo ezahlukahlukene, njenge-muesli, ama-smoothies, noma izimpahla ezibhakiwe.

Okubalulekile

ILucuma isithelo esidabuka eNingizimu Melika esitholakala kakhulu njengesengezo sempuphu.

Inganikela ngezinzuzo eziningana zezempilo, njengokulawula amazinga kashukela egazini, ukuthuthukisa impilo yenhliziyo, nokunikeza umthamo onamandla wama-antioxidants awusizo. Noma kunjalo, ucwaningo lukhawulelwe.

Uma unelukuluku ngalesi sithelo nempuphu exotic, zama ukufaka ushukela wetafula eziphuzweni zakho noma ekudleni ngenani elincane lalesi sinamanzi semvelo, esinempilo.