Ukudla Amazambane Aluhlaza: Kunempilo Noma Kuyingozi?

-Delile

• Amazambane Aluhlaza vs Amazambane Aphekiwe
• Okuqukethwe kwe-Starch Resistant
• Ephakeme kuVitamin C
• Iziduli zingavimbela ukumuncwa komsoco
• Kungaba Nezakhi Eziyingozi
• Kungadala Izinkinga Zokugaya
• Okusemqoka
• Indlela Yokuhlanza Amazambane

Amazambane aphekiwe ayisithako esidumile kwizitsha eziseceleni, amasaladi nezifundo eziphambili.

Kodwa-ke, ukudla amazambane aluhlaza cishe akuvamile, njengoba kuvame ukubhekwa njengokungezwakali futhi kunzima ukugaya.

Ngenkathi ukudla amazambane aluhlaza kungaxhunyaniswa nezinzuzo eziningana zezempilo, kukhona nokunye ukukhathazeka okuhlobene nokuphepha kwazo kanye nenani lokudla okunempilo.

Lo mbhalo uhlola izinzuzo nezingozi ezihambisana namazambane aluhlaza, kunqunywa ukuthi ngabe aphilile noma ayingozi.

Amazambane Aluhlaza vs Amazambane Aphekiwe

Amazambane aluhlaza ngokuvamile anokunambitheka okumunyu nokuthungwa kwesitashi okungakhangi kwabaningi.

Ngalesi sizathu, iningi labantu lithanda ukubhaka, ukuthosa, ukosa noma ukuwosa amazambane ngaphambi kokuwadla.

Lokhu kuholela kokwehluka okuningana okuphawuleka ekunambithekeni, ekuthungeni nasombala.

Lapho amazambane aluhlaza ephekwa, enza inqubo ebizwa ngokuthi yi-Maillard reaction - ukusabela kwamakhemikhali okwenzeka phakathi kwama-amino acid noshukela owehlisayo lapho kukhona ukushisa ().

Lo mphumela onsundu ubhekele ukunambitheka okwehlukile nombala wesici nokukhazimula kwamazambane aphekiwe.

Ngaphezu kwalokho, ucwaningo lukhombisa ukuthi amazambane okupheka akhiqiza izinhlanganisela ezithile ezibhekele ukunambitheka okuyingqayizivele okwenza amazambane aphekiwe anambitheke kunalawo aluhlaza ().

Amazambane aluhlaza abe nokunambitheka okumunyu nokuthungwa kwesitashi. Lapho amazambane ephekiwe, ahlangabezana nokuphendula kweMaillard futhi akhiqize izinhlanganisela ezandisa ukuzwakala kwazo.

Okuqukethwe kwe-Starch Resistant

Amazambane aluhlaza alayishwa isitashi esimelana, uhlobo lwesitashi umzimba wakho ongagayeki noma omunce. Esikhundleni salokho, isetshenziselwa ukunikeza amandla ama-gut bacteria wakho alusizo ().

Ukungeza isitashi esimelana nokudla kwakho kuhlotshaniswe nezinzuzo eziningi zezempilo.

Eqinisweni, ucwaningo lukhombisa ukuthi lungehlisa amazinga kashukela egazini, luthuthukise ukuzwela kwe-insulin futhi likugcine uzizwa ugcwele ukusiza ukukhulisa ukwehla kwesisindo (,,).

Isitashi esimelana nakho siguqulwa sibe yi-butyrate, i-acid enamafutha amakhemikhali abalulekile angathuthukisa impilo yokugaya ukudla.

Izifundo ze-test-tube zithole ukuthi i-butyrate ingavimbela ukuvuvukala kukholoni futhi ivimbele ukukhula kwamangqamuzana omdlavuza wekoloni (,).

Futhi, ngokusho kokubuyekezwa okukodwa, ukwelashwa nge-butyrate kungasiza futhi ekunciphiseni izimpawu eziningana zesifo samathumbu esibuhlungu (IBS), kufaka phakathi ukuqunjelwa nobuhlungu besisu ().

Amazambane aluhlaza anesitashi esimelana kakhulu, esixhunyaniswe noshukela wegazi ongcono, ukukhushulwa kwe-insulin okuthuthukisiwe, imizwa ekhulayo yokugcwala nempilo yokugaya ukudla ethuthukisiwe.

Ephakeme kuVitamin C

Ukupheka amazambane kungabenza babe mnandi, kepha kungaholela ekulahlekelweni kwezakhi ezithile zomzimba.

I-Gram yegremu, amazambane aluhlaza aqukethe ama-calories ambalwa kanye ne-carbs kodwa futhi namaprotheni amancane kunamazambane abhakiwe. Ngaphezu kwalokho, banikela nge-potassium engaphansi novithamini B6 (10, 11).

Kodwa-ke, ziphakeme kakhulu kwamanye ama-micronutrients ayisihluthulelo - zipakisha uvithamini C ophindwe kabili kunamagremu abhakiwe (10, 11).

UVitamin C uvithamini obalulekile oncibilikiswa ngamanzi osebenza njenge-antioxidant futhi odlala indima kuyo yonke into kusuka ekukhiqizeni i-collagen kuye ekusebenzeni komzimba ().

Ngoba amazinga okushisa aphakeme abhubhisa uvithamini C, ukumunca amazambane akho eluhlaza esikhundleni sokupheka kuyindlela elula yokwengeza ukudla kwakho le vithamini ebalulekile.

Amazambane aluhlaza anama-calories aphansi, amaprotheni, ama-carbs nama-micronutrients amaningana. Noma kunjalo, aqukethe uvithamini C ophindwe kabili kunamazambane abhakiwe, igramu yegremu.

Iziduli zingavimbela ukumuncwa komsoco

Amazambane aqukethe imishanguzo efana ne-protein trypsin inhibitor kanye ne-lectin, engaphazamisa ukugayeka komzimba wakho nokumuncwa kwezakhamzimba (,).

Amazambane okupheka akhonjisiwe ukunciphisa okuqukethwe okungenamsoco ukusiza ukwandisa ukumuncwa komsoco nokuvikela ukusilela.

Isibonelo, isifundo esisodwa se-test-tube sabona ukuthi amazambane okupheka ayekwazi ukwenza kusebenze uhlobo olulodwa lwe-trypsin inhibitor ngokuphelele futhi ngokwengxenye engasebenzi olunye (15).

Khonamanjalo, olunye ucwaningo lwe-test-tube lubike ukuthi amazambane okupheka aqeda ama-50-60% wokuqukethwe kwe-lectin ().

Kubantu abadla ukudla okunomsoco futhi okuhlukahlukene, ama-antinutrients akunakwenzeka ukuthi abe yinkinga.

Kodwa-ke, uma unokudla okunomkhawulo futhi udla ukudla kwakho okusondele ezinhlamvini, okusanhlamvu noma izilimo eziyizigaxa, ukupheka amazambane akho kungaba yindlela enhle yokusiza ukukhulisa ukumuncwa kwezakhi.

Amazambane aqukethe imishanguzo engaphazamisa ukugaya kanye nokumuncwa kwezakhi. Ukupheka amazambane akho kuyisu eliphumelelayo lokunciphisa okuqukethwe okungenamsoco.

Kungaba Nezakhi Eziyingozi

Amazambane aqukethe i-glycoalkaloids, uhlobo lwekhompiyutha etholakala kumalungu omndeni we-nightshade angaba nobuthi uma edliwa kakhulu.

Amazambane, ikakhulukazi amazambane aluhlaza, aqukethe izinhlobo ezimbili ze-glycoalkaloids: i-solanine ne-chaconine.

Lapho amazambane evezwa yilanga, akhiqiza i-chlorophyll, uhlobo lwesitshalo sombala esenza amazambane aphenduke abe luhlaza.

Ukungasho, ukukhanya kwelanga nakho kungakhuphula ukukhiqizwa kwama-glycoalkaloids, yingakho kunconywa ngokujwayelekile ukunciphisa ukusetshenziswa kwamazambane aluhlaza ukusiza ukunciphisa ukudla kwakho la makhemikhali ayingozi ().

Uma kudliwe ngemithamo ephezulu, izimpawu zesifo sobuthi se-glycoalkaloid zingafaka ukozela, ukulunywa, ukwanda kokuzwela nezinkinga zokugaya ukudla ().

Ngokwesinye isifundo se-test-tube, ukubilisa, ukubhaka kanye namazambane we-microwaving kunganciphisa kakhulu inani lokuhlushwa kwama-glycoalkaloids ().

Ukuhluza amazambane akho, ukugwema amazambane asephenduke waba luhlaza nokuqinisekisa ukugcinwa okufanelekile ukugwema ukuvezwa yilanga nakho kunganciphisa ubungozi bemiphumela emibi ().

Amazambane aqukethe ama-glycoalkaloids, akhiwa ngokukhanya kwelanga futhi angaba nobuthi empilweni ngamanani aphezulu. Ukupheka, ukuhluba nokugcina kahle amazambane kungasiza ekunciphiseni okuqukethwe kwe-glycoalkaloid.

Kungadala Izinkinga Zokugaya

Yize isitashi esimelana naso sihlotshaniswa nezinzuzo ezahlukahlukene zezempilo, amanani aphezulu - njengalawo atholakala kumazambane aluhlaza - angaba nomthelela ezinkingeni zokugaya ukudla.

Isitashi esimelana nezidakamizwa sisebenza njenge-prebiotic futhi sibila ngamagciwane azuzayo esiswini sakho, okuholela ekukhiqizeni igesi kukholoni yakho.

Ukungakhululeki esiswini, igesi nokuqunjelwa eminye yemiphumela emibi kakhulu ehlotshaniswa nokusetshenziswa kwama-prebiotic kanye nesitashi esimelana ().

Amazambane aluhlaza kungenzeka futhi ukuthi abe nokungcola kanye nama-bacterium avela emhlabathini obekungacekelwa phansi ngokupheka, okwandisa ubungozi bokugula okubangelwa ukudla nokutheleleka.

Indlela engcono yokugwema izimpawu ezingezinhle ukukhuphula ukudla okudlayo kancane phakathi kwezinsuku noma amasonto ambalwa bese wehla emuva uma uqala ukubona imiphumela emibi.

Ngokwengeziwe, qiniseka ukuthi ugeza amazambane kahle ukuze ususe amagciwane angaba khona futhi ucabangele ukuhluza amazambane akho ngaphambi kokudla ukusiza ukuqhubeka nokunciphisa ubungozi bokungcola.

Ukudla inani eliphakeme lesitashi esimelana nokudla okufana namazambane aluhlaza kungadala izingqinamba zokugaya ukudla njengokungakhululeki esiswini, igesi nokuqunjelwa.

Okusemqoka

Amazambane aluhlaza kungenzeka ukuthi abangele izingqinamba zokugaya ukudla futhi angaqukatha imishanguzo engaphezulu nezakhi eziyingozi.

Noma kunjalo, ziphakeme ku-vitamin C nesitashi esimelana nakho, okunganikeza izinzuzo ezinamandla zezempilo.

Eqinisweni, womabili amazambane aluhlaza aphekiwe angajatshulelwa ngokulinganisela njengengxenye yokudla okunempilo. Mane ujwayeze ukuphepha kokudla okuyisisekelo bese ulandela amasu afanele okulungiselela.

Akunandaba ukuthi ukhetha ukuwajabulela kanjani amazambane akho, qiniseka ukuwageza kahle, uwagcine kahle futhi udle ezinye izithelo nemifino eningi ukusiza ukuhlanganisa ukudla kwakho.

Indlela Yokuhlanza Amazambane