Ingabe AmaNightshades Akulungile Kuwe?

-Delile

• Yini imifino ye-nightshade?
• Imithombo ecebile yezakhamzimba
• Ingabe ziyingozi kubantu abanezifo ezizimele?
• Isifo samathumbu esivuthayo
• Imiphumela kwezinye izifo ezizimele
• Ukuzwela kanye nokungezwani komzimba
• Ukuqeda ama-nightshades
• Ukushintshwa kwemifino ejwayelekile ye-nightshade
• Okubalulekile

Imifino yeNightshade ingeyomndeni wezitshalo onegama lesiLatini Solanaceae.

Amazambane, utamatisi, upelepele, nezitshalo zamaqanda konke kungama-nightshades ajwayelekile. Imithombo eminingi icebile yezakhamzimba futhi isebenza njengokudla okuyisisekelo kwamasiko ahlukahlukene.

Kodwa-ke, abanye bakholelwa ukuthi amaqembu athile abantu angangcono ngokuqeda ama-nightshades. Bathi izinto eziyingozi ezitholakala kule mifino zingaba nomthelela ezifweni ezivuthayo zamathumbu nakwezinye izimo zokuzivikela komzimba.

Lo mbhalo ubuyekeza imiphumela yezempilo yemifino ye-nightshade ukukusiza unqume ukuthi lokhu kudla kukufanele yini.

Yini imifino ye-nightshade?

Imifino yeNightshade yizingxenye ezidliwayo zezitshalo eziqhakazayo ezingezakhe Solanaceae umndeni.

Imvelaphi yegama elithi nightshades ayicaci, kepha ingahle ihlobane nobumnyama babo obuyindida. Amanye ama-nightshades kunamahemuhemu okuthi abekade esetshenziswa njengama-narcotic nama-hallucinogens.

Umndeni we-nightshade uqukethe izinhlobo ezingaphezu kuka-2 000 zezitshalo, kodwa zimbalwa kakhulu ezidliwayo njengokudla. Ezinye, njenge-belladonna, zinobuthi ngisho.

Kodwa-ke, ama-nightshades afaka nemifino ebikade ingukudla okuyisisekelo kwemiphakathi eminingi amakhulu eminyaka.

Eminye yemifino ye-nightshade esetshenziswa kakhulu ibandakanya:

• izitshalo zeqanda
• upelepele
• amazambane
• ugwayi
• tomatillos
• utamatisi

Amakhambi amaningi nezinongo nakho kutholakala kule mifino, kufaka phakathi upelepele we-cayenne, upelepele obomvu ochotshoziwe, i-chili powder ne-paprika.

Upelepele omnyama nomhlophe utholakala kuma-peppercorn, angekho emndenini we-nightshade.

Ngokwengeziwe, ama-condiments amaningi nezinye izinto ezijwayelekile zokudla aqukethe imifino ye-nightshade njengezithako, njenge-hot sauce, i-ketchup, i-marinara sauce ne-salsa.

Yize ngokuvamile ibizwa ngokuthi imifino, ama-nightshades amaningi athathwa njengezithelo zezitshalo, njengotamatisi, izitshalo zamaqanda nopelepele.

AmaNightshades angabakwa- Solanacaea umndeni wezitshalo. Kubandakanya amazambane, utamatisi, izitshalo zamaqanda nopelepele.

Imithombo ecebile yezakhamzimba

Ochwepheshe abaningi bezempilo bakukhuthaza ukuthi udle ama-nightshades ngenxa yobuningi bezakhi zomzimba.

Lokhu kusho ukuthi bapakisha izakhamzimba eziningi ngama-calories ambalwa.

• Utamatisi: Utamatisi yimithombo emihle yamavithamini A no-C. Futhi aqukethe i-antioxidant ebizwa nge-lycopene. Lezi zakhi zomzimba zinganciphisa omaka bokuvuvukala futhi zehlise ubungozi bezifo eziningana ezingamahlalakhona (,).
• Upelepele: Upelepele uqukethe amanani amnandi kavithamini C, angahlinzeka ngezinzuzo eziningi zezempilo, kufaka phakathi nokusiza ukuqinisa ukumuncwa kwensimbi ().
• Upelepele: Upelepele we-Chili uqukethe i-capsaicin, enikeza upelepele ukushisa kwabo. Ukwengeza nge-capsaicin powder kutholakale kusiza ekunciphiseni izimpawu zokushiswa yinhliziyo futhi kungazuzisa imizamo yokwehlisa isisindo ngokusiza ukunciphisa ukudla kwekhalori (,).
• Izitshalo zeqanda: Ama-eggplants awumthombo omuhle we-fiber yokudla, enikezela ngama-2.5 gramu we-fiber ngenkomishi ngayinye. Lesi sakhi somzimba esibalulekile sisiza ukulawula ukuhamba kwamathumbu futhi singanciphisa ubungozi besifo senhliziyo ().
• Amazambane: Amazambane anezikhumba aqukethe inani elifanele le-potassium, uvithamini B6, ne-manganese (7).

Kodwa-ke, ngokungafani nama-nightshades amaningi, amazambane ayimifino enesitashi. Izambane elilodwa elincane liqukethe cishe amagremu angama-30 ama-carbs (7).

Abantu abanesifo sikashukela noma abanye abafuna ukwehlisa ushukela wegazi bangadinga ukugwema ukudla amazambane amaningi.

Ama-Nightshades angukudla okunomsoco onganikeza izinzuzo eziningi zezempilo ngokuqukethwe kwawo amavithamini, amaminerali, i-fiber, kanye ne-antioxidant.

Ingabe ziyingozi kubantu abanezifo ezizimele?

Yize imifino ye-nightshade iwumthombo ocebile wezakhamzimba, abantu abaningi bathi iyingozi futhi kufanele igwenywe.

Iningi lalezi zimangalo libonakala lizungeze iqembu lezinto ezitholakala kuma-nightshades abizwa ngama-alkaloids.

Ama-alkaloid yizinto eziqukethe i-nitrogen ngokuvamile ezitholakala emaqabungeni naseziqu zama-nightshades. Zivame ukuba munyu kakhulu futhi zisebenze njengesidakamizwa semvelo sokuxosha izinambuzane.

Kepha izingxenye ezidliwayo zalezi zitshalo ziqukethe ama-alkaloid, nazo. Ngenxa yalokho, abantu abaningi abanezifo ezizimele baqeda ama-nightshades ekudleni kwabo, bakholelwa ukuthi banegalelo ezinkingeni zabo zempilo.

Kodwa-ke, ucwaningo alukakhombisi ukuthi imifino ye-nightshade ineqhaza ezifweni ezizimele.

Isifo samathumbu esivuthayo

Isifo samathumbu esivuthayo (IBD) yiqembu lezifo ezizimele ezibonakala ngokuvuvukala kwendlela yokugaya ukudla. Izibonelo yisifo sikaCrohn nesifo sezilonda emathunjini.

Kubantu abane-IBD, ulwelwesi oluvikelayo lwamathumbu alusebenzi kahle futhi luvumela amabhaktheriya nezinye izinto eziyingozi ukungena egazini (,).

Lokhu kwesinye isikhathi kubizwa ngokwanda ukungena kwamathumbu, noma "ukuvuza kwamathumbu" ().

Uma lokhu kwenzeka, amasosha omzimba ahlasela izinto eziyingozi, okuholela ekuqhubekeni kokuvuvukala kwamathumbu kanye nezimpawu eziningi ezingezinhle zamathumbu, ezifana nobuhlungu, isifo sohudo, kanye ne-malabsorption.

Ngenkathi ucwaningo ngalokhu lilinganiselwe, izifundo ezimbalwa ezilwaneni ziphakamisa ukuthi ama-alkaloids kuma-nightshades angaqhubeka nokwengeza ulwelwesi lwamathumbu lwabantu abane-IBD.

Ezifundweni ezimbili ezihlukene zamagundane ane-IBD, ama-alkaloid kumazambane atholakele ukuthi athinta kabi ukungena kwamathumbu futhi andise ukuvuvukala kwamathumbu (,).

Kubalulekile ukuqaphela ukuthi ama-alkaloid akulezi zifundo ayengama-concentrations aphakeme kakhulu kunenani elitholakala ekusebenzeni okujwayelekile.

Ngokwengeziwe, izifundo ezimbili zokuhlolwa kwamashubhu ziphakamisa ukuthi i-fiber ebizwa nge-pectin kutamatisi ne-capsaicin kupelepele nayo ingakhuphula ukungena kwamathumbu (,).

Lolu cwaningo olunomkhawulo ezilwaneni nasemashubhu wokuhlola lukhombisa ukuthi abantu abane-IBD bangazuza ngokuqeda noma ukunciphisa ama-nightshades. Kepha ucwaningo luyadingeka kubantu ngaphambi kokuba kwenziwe izincomo ezicacile.

Imiphumela kwezinye izifo ezizimele

Okuncane kakhulu okwaziwayo ngemiphumela yama-nightshades kwezinye izifo ezizimele.

Kodwa-ke, kungahle kube nokuxhumana phakathi kokunyuka kwamathumbu emathunjini, noma amathumbu avuzayo, nezimo zokuzivikela komzimba ezifana nesifo se-celiac, i-multiple sclerosis, ne-rheumatoid arthritis (,).

Abanye ochwepheshe bakholelwa ukuthi amathumbu avuzayo anganikela emazingeni aphezulu okuvuvukala emzimbeni wonke okwenza izimpawu zesifo zibe zimbi kakhulu (,).

Ngokususelwa kule nkolelo, abanye baphakamise ukuthi ama-nightshades angakhuphula ukungena kwamathumbu futhi andise nezimpawu zalezi zimo ezizimele, futhi.

Abantu abaningi abanalezi zifo basuse ama-nightshades ekudleni kwabo futhi babika ukuthuthuka kwezimpawu, kepha ubufakazi bale ncomo njengamanje ikakhulukazi i-anecdotal futhi budinga ukufundwa.

Ezinye izifundo zezilwane ziphakamisa ukuthi ama-nightshades angaba nemiphumela emibi kubantu abane-IBD, kepha ucwaningo oluningi luyadingeka kubantu ngaphambi kokuba kwenziwe izincomo zokuqeda ama-nightshades.

Ukuzwela kanye nokungezwani komzimba

Amanye amaqembu abantu abangenazo izimo ezizimele athi ukuqeda ama-nightshades kuyithuthukise kakhulu impilo yabo.

Laba bantu kuvame ukuthi kuthiwe banokuzwela kuma-nightshades.

Elinye lala maqembu lifaka phakathi abantu abane-arthritis, njengoba abanye bethi ukuqeda ama-nightshades kunikeza ukudambisa izinhlungu.

Kunombono wakudala wokuthi ama-nightshades aqukethe uhlobo lwevithamini D oludala ama-calcium deposits angafaka isandla ezinhlungwini ezihlangene nezinye izimpawu zesifo samathambo.

Kuyiqiniso ukuthi kwatholakala into efana novithamini D ezitshalweni zomndeni we-nightshade. Futhi ezinye izifundo zibike ukuthi izilwane ezondla kulezi zitshalo zenze ama-calcium deposits ezicubu ezithambile, ezidala izinkinga zempilo (,,).

Kodwa-ke, kubonakala sengathi abukho ubufakazi bokuthi ama-nightshades aqukethe i-vitamin D noma ukuthi ukudla le mifino kubangela ukufakwa kwe-calcium, izimpawu zesifo samathambo, noma ezinye izinkinga zempilo ezihlobene nabantu.

Ngaphezu kokuzwela kwe-nightshade, ezimweni ezingavamile, abanye abantu banezifo ezithile kumifino ethile ye-nightshade.

Izimpawu zokungezwani komzimba ziyehluka kepha zingafaka ukuqubuka kwesikhumba, isifuba, ukulunywa emphinjeni, ukuvuvukala, nokuphefumula kanzima (,).

Uma uhlangabezana nanoma yiziphi zalezi zimpawu lapho udla imifino ethile ye-nightshade, kungaba ukuhlakanipha ukuyeka ukudla lokho kudla bese ufuna izeluleko kudokotela ukuze uqhubeke nokuhlolwa.

Uma ufuna ukuqala ukudla kokuqeda, thinta udokotela noma isazi sokudla.

Abantu abathi banokuzwela kwe-nightshade bathole ukukhululeka kwezimpawu ngokuzigwema, noma kungekho lucwaningo olusekela lokhu. Abanye banokungezwani komzimba okungajwayelekile kuma-nightshades.

Ukuqeda ama-nightshades

Uma uphilile futhi ungenakho ukusabela okungekuhle kuma-nightshades, asikho isizathu esinamandla sokukugwema.

Bacebile ngezakhamzimba futhi banikela ngezinzuzo eziningana ezingaba khona zezempilo.

Ngakolunye uhlangothi, uma unesimo sokuzimela njenge-IBD noma ucabanga ukuthi ungazwela kuma-nightshades, ungahle uthande ukucabanga ukuwasusa ekudleni kwakho ukuze uhlole ushintsho lwezimpawu.

Uma uthatha isinqumo sokwenza lokhu, susa ngokuphelele wonke ama-nightshades nemikhiqizo equkethe le mifino okungenani amasonto ama-4. Qiniseka ukuthi ugcina ithrekhi yobukhulu bezimpawu zakho ngalesi sikhathi.

Ngemuva kwalesi sikhathi sokususa, kufanele uqale ukuphinda ufake imifino ye-nightshade eyodwa ngesikhathi emuva ekudleni kwakho. Ungenzi ezinye izinguquko zokuphila ngalesi sikhathi.

Ngemuva kokuphinda ufake ama-nightshades, qhathanisa ukuqina kwezimpawu zakho ngesikhathi sakho sokuqeda nesikhathi sokuqalisa kabusha.

Ukube izimpawu bezingcono ngesikhathi sokuqedwa futhi zaba zimbi kakhulu lapho uphinde ufake ama-nightshades, ungahle ufune ukuqhubeka nokugwema ukuzidla isikhathi eside.

Uma izimpawu bezingahlukile phakathi kwalezi zinkathi ezimbili, kufanele ufune ezinye izindlela zokwelapha izimpawu zakho bese uqhubeka nokudla ama-nightshades.

Iningi labantu likhuthazwa ukuba lidle imifino ye-nightshade. Kodwa-ke, uma unesimo sokuzimela, ungacabanga ngokuqeda ama-nightshades ukuhlola noma yiziphi izinguquko ezimpawu.

Ukushintshwa kwemifino ejwayelekile ye-nightshade

Uma uthatha isinqumo sokuqeda ama-nightshades isikhathi eside, uzolahlekelwa izakhamzimba ezikunikezayo.

Kodwa-ke, kunokunye ukudla okuningi ongakhetha kukho okunikeza izakhamzimba nezinzuzo eziningi ezifanayo zezempilo.

Nazi izinguquko ezimbalwa ongazenza ukuze udle okunempilo ngenkathi ugwema ama-nightshades:

• Shintshela kumazambane. Ukushintsha ubhatata omhlophe uye kubhatata kuzokusiza ugweme ama-nightshades futhi unikeze uvithamini A.
• Sebenzisa i-pesto. Esikhundleni sososo katamatisi ku-pizza naku-pasta, i-pesto eluhlaza iyindlela ejabulisayo engafanele ibe ne-nightshades. I-pesto ebomvu imvamisa iqukethe utamatisi futhi kufanele igwenywe uma izama ukuqeda ama-nightshades.
• Dla izithelo ezisawolintshi. Ama-nightshadess amaningi aqukethe uvithamini C, kepha izithelo ezisawolintshi ezinjengamawolintshi, ama-tangerines, nezithelo zomvini ziyimithombo emihle kakhulu.
• Yidla imifino enamaqabunga amaningi. Imifino eluhlaza engafakwanga imifino efana nesipinashi, i-kale, nemifino eyi-collard yimithombo emihle yamavithamini amaningi, amaminerali kanye nefayibha yokudla.

Uma usafuna ukudla ama-nightshades kepha ungathanda ukwehlisa okuqukethwe kwawo kwe-alkaloid, ungakufeza lokhu ngokuxebula amazambane akho, unciphise utamatisi oluhlaza, futhi upheke ngokuphelele le mifino.

Ukuqeda ama-nightshades kusho ukulahlekelwa izakhamzimba ezithile ezibalulekile. Kodwa-ke, kunokunye okuningi ukudla okunomsoco ongazama.

Okubalulekile

Imifino yeNightshade iqukethe izakhamzimba ezibalulekile futhi inikezela ngezinzuzo eziningi zezempilo. Iningi labantu likhuthazwa ukuba lizidle.

Abanye abantu bangakhetha ukugwema ama-nightshades ngenxa yokuzwela.

Uma uzizwa uzwela kuma-nightshades, kunezinye izithelo nemifino eningi ongayidla esikhundleni njengengxenye yokudla okunempilo.