Ama-Plantain: Amaqiniso Wezondlo Nezinzuzo Zezempilo

-Delile

• 1. Unomsoco
• 2. Impilo yokugaya ukudla
• 3. Ukuphathwa kwesisindo
• 4. Ama-antioxidants aphezulu
• 5. Ilungele inhliziyo yakho
• 6.Okuhlukahlukene (njengamazambane!)
• Ungabatholaphi

Ukubuka konke

Ama-plantain angamnandi kangako, anenkanyezi elingana nobhanana. Ubhanana omnandi, kwesinye isikhathi obizwa ngokuthi “ubhanana we-dessert” uthandwa kakhulu e-United States nase-Europe, kepha ukhova kuyisisekelo esibaluleke kakhulu kubantu emazweni asezindaweni ezishisayo.

Ngokungafani nobhanana we-dessert, ama-plantain cishe avame ukuphekwa ngaphambi kokudla. Eqinisweni, banambitha okuluhlaza okwesabekayo, ngakho-ke ungakhohliswa izici zabo ezifana nobhanana.

Izitshalo eziphekiwe zifana nokudla okufana namazambane, ukuhlakanipha kwekhalori, kepha ziqukethe amavithamini namaminerali amaningi. Ziwumthombo ocebile we-fiber, amavithamini A, C, no-B-6, kanye ne-magnesium ne-potassium yamaminerali.

Lokhu kudla okufihliwe kudinga uhambo lokudla kwakho kwasendaweni. Qhubeka ufunde ukuze uthole ukuthi kungani.

1. Unomsoco

Ama-Plantain ayimithombo ecebile yama-carbohydrate ayinkimbinkimbi, amavithamini, namaminerali, futhi agayeka kalula. Njengokudla okuyisisekelo, ukhova bekuyiyona mali ehamba phambili ezigidini zabantu amakhulu eminyaka.

Nakhu okuyisisekelo senkomishi eyodwa yezitshalo eziphekiwe eziphuzi (139 amagremu), ngokusho koMnyango Wezolimo wase-United States (USDA). Ukudla okunomsoco kuzohluka ngesitayela sokupheka.

Ama-Plantain awumthombo ompofu wamaprotheni namafutha, ngakho-ke amelela ingxenye eyodwa kuphela yokudla okunempilo, okunempilo - okufana nezinhlamvu eziningi e-United States.

2. Impilo yokugaya ukudla

I-fibre ibalulekile ngoba ikhuthaza ukuqhutshwa kwamathumbu. I-Fibre ithambisa indle yakho futhi inyuse usayizi wayo wonke nesisindo sayo.

Izitulo ezinenqwaba kulula ukudlula ngakho-ke zivimbela ukuqunjelwa.

Ukudla ukudla okune-fiber ephezulu futhi kunganciphisa ubungozi bama-hemorrhoids nezikhwama ezincane emathunjini akho amakhulu abizwa ngokuthi yisifo se-diverticular. I-fiber ibuye inyuse ukugcwala, inciphise ukugaya, futhi ingasiza ukuphatha i-cholesterol.

3. Ukuphathwa kwesisindo

Ama-carbohydrate akuyona into embi ekuphathweni kwesisindo njengoba abantu abaningi bakholelwa. I-fiber nesitashi esitholakala kuma-plantain ngama-carbs ayinkimbinkimbi.

I-fiber kanye ne-carbs eyinkimbinkimbi ayicutshungulwa kancane futhi igaywe kancane kancane kune-carbs elula etholakala ekudleni okusetshenzisiwe. Zikugcina ugcwele futhi wanelisekile isikhathi eside ngemuva kokudla, okungasho ukuthi ukudla okulula kancane ekudleni okungenampilo.

4. Ama-antioxidants aphezulu

Ama-plantain aqukethe inani elihle levithamini C yakho enconyiwe nsuku zonke enkomishini eyodwa. Le vithamini isebenza njenge-antioxidant engasiza ukukhulisa amasosha akho omzimba.

Njenge-antioxidant, ingavikela umzimba wakho ekulimaleni okukhululekile okuhambisana nokuguga, isifo senhliziyo, kanye nezinhlobo ezithile zomdlavuza.

Ucwaningo luthole ubudlelwano obuphambene phakathi kokudla kwe-vitamin C kanye nephaphu, isifuba, ikholoni, isisu, umphimbo nezinye izinhlobo zomdlavuza.

Abantu abanomdlavuza baphinde batholakala ukuthi banezinga eliphansi le-plasma egazini likavithamini C.

5. Ilungele inhliziyo yakho

Inani eliphakeme le-potassium elitholakala kuma-plantain libalulekile ekugcineni uketshezi lweseli nolomzimba olulawula ukushaya kwenhliziyo yakho nomfutho wegazi.

I-fiber eku-plantain nayo isiza ukwehlisa i-cholesterol yakho, yona egcina inhliziyo yakho isebenza kahle kakhulu.

6.Okuhlukahlukene (njengamazambane!)

Ungahle uhlangane no-plantain othosiwe futhi ofakwe emafutheni njengendishi eseceleni endaweni yokudlela, mhlawumbe aze afakwe ukhilimu omuncu. Ngenkathi zinambitha okumangalisa ngokuphelele, ukhova othosiwe akuyona inketho enempilo uma uthosiwe emafutheni angenampilo.

Kungcono ukucabanga ngama-plantain njengemifino enesitashi noma esikhundleni samazambane. Ukuthungwa kwabo nokunambitheka okuncane kukhanya ngempela lapho kubhakwa noma kugayiwe.

Ungafaka ama-plantain njengengxenye yenyama noma inyama yemifino (njengale!) Noma uwagcobe kanye nezinhlanzi.

Ama-Plantain ayindlela enhle kakhulu yokupheka okungenayo i-gluten noma i-paleo-friendly, njengama-pancake e-paleo. Uma uzizwa uthanda kakhulu, zama ama-arepas avuthiwe we-plantain noma i-boronía (isitshalo se-mashed nesitshalo seqanda).

Ungabatholaphi

Izitshalo zikhula emazweni asezindaweni ezishisayo emhlabeni wonke ukusuka eMaphakathi naseNingizimu Melika kuya eCaribbean, e-Afrika naseNingizimu-mpumalanga ye-Asia. Njengesilimo esingacabangi, ama-plantain ayatholakala unyaka wonke.

Zibhekwa njengokudla okuyisisekelo ezifundeni eziningi, ezihlinzeka ngomthombo obalulekile wama-calories kubantu abasezindaweni ezishisayo.

Ngenhlanhla, ama-plantain angatholakala kalula ezitolo ezinkulu nasezitolo zokudla. Yize kungenzeka kakhulu ukuthi uchungechunge lwakho lokudla luzothwala ukhova, uma unenkinga yokuwathola, zama isitolo seLatin noma sase-Asia.

Okunye futhi: Ama-Plantain ashibhile! Njengobhanana, imvamisa ungathola ama-plantain angaphansi kwedola.

UJacquelyn Cafasso ubengumbhali nomhlaziyi wocwaningo esikhaleni sempilo nezemithi selokhu ephothule iziqu ze-biology eCornell University. Umdabu waseLong Island, NY, wathuthela eSan Francisco ngemuva kwekolishi wabe esethatha isikhashana ukuhamba emhlabeni. Ngo-2015, uJacquelyn wasuka eCalifornia enelanga waya eGainesville, eFlorida, lapho ephethe khona amahektare ayi-7 nezihlahla zezithelo ezingama-58. Uthanda ushokoledi, i-pizza, ukuhamba izintaba, i-yoga, ibhola lezinyawo kanye ne-capoeira yaseBrazil. Xhuma naye ku-LinkedIn.