Izinzuzo Ezingu-7 Zobhanana Obomvu (Nokuthi Zihluke Kanjani Kweziphuzi)

-Delile

• 1. Kuqukethe izakhi zomzimba eziningi ezibalulekile
• 2. Kwangathi Kwehliswe Umfutho Wegazi
• 3. Sekela Impilo Yeso
• 4. Ucebile ngama-Antioxidants
• 5. Kwangathi Sekela Uhlelo Lokuzivikela Emzimbeni Wakho
• 6. Kwangathi Kungathuthukiswa Impilo Yokugaya
• Kuqukethe ama-Prebiotic
• Umthombo Omuhle We-Fibre
• 7. Kumnandi futhi kulula ukwengeza ekudleni kwakho
• Okubomvu vs. Ubhanana Ophuzi
• Okusemqoka

Kunezinhlobo ezingaphezu kuka-1 000 zobhanana emhlabeni jikelele (1).

Ubhanana obomvu uyiqoqo lamabhanana avela eningizimu-mpumalanga ye-Asia enesikhumba esibomvu.

Zithambile futhi zinokunambitheka okumnandi lapho sezivuthiwe. Abanye abantu bathi banambitheka njengobhanana ojwayelekile - kepha ngesinambitheka sobumnandi bokusajingijolo.

Zivame ukusetshenziswa kuma-dessert kepha zihlangana kahle nezitsha ezinomsoco, nazo.

Ubhanana obomvu uhlinzeka ngezakhi eziningi ezibalulekile futhi ungazuzisa amasosha akho omzimba, impilo yenhliziyo, nokugaya ukudla.

Nazi izinzuzo eziyi-7 zobhanana obomvu - nokuthi zihluke kanjani kweziphuzi.

1. Kuqukethe izakhi zomzimba eziningi ezibalulekile

Njengobhanana ophuzi, ubhanana obomvu uhlinzeka ngezakhi zomzimba ezibalulekile.

Bacebile ngokukhethekile nge-potassium, uvithamini C, novithamini B6 futhi baqukethe inani elifanele le-fiber.

Ubhanana owodwa omncane obomvu (ama-ounces ama-3.5 noma ama-gramu ayi-100) uhlinzeka ():

• Amakholori: Ama-calories angu-90
• AmaCarbs: 21 amagremu
• Amaprotheni: 1.3 amagremu
• Amafutha: 0.3 amagremu
• Umucu: 3 amagremu
• Potassium: I-9% ye-Reference Daily Intake (i-RDI)
• Uvithamini B6: Ama-28% we-RDI
• Uvithamini C: 9% we-RDI
• Magnesium: 8% we-RDI

Ubhanana omncane obomvu unama-calories angama-90 kuphela futhi uqukethe kakhulu amanzi nama-carbs. Inani eliphakeme levithamini B6, i-magnesium, ne-vithamini C lenza lokhu kuhluka kwebhanana ikakhulukazi kube mnandi.

Isifinyezo Ubhanana obomvu unenani elikhulu lokudla okunempilo. Inothile ngamaminerali abalulekile, uvithamini B6, nefayibha.

2. Kwangathi Kwehliswe Umfutho Wegazi

I-Potassium ingumbiwa phansi obalulekile empilweni yenhliziyo ngenxa yendima yayo ekulawuleni umfutho wegazi.

Ubhanana obomvu ucebile nge-potassium - ngesithelo esisodwa esincane esihlinzeka nge-9% ye-RDI.

Ucwaningo lukhombisa ukuthi ukudla ukudla okune-potassium eningi kungasiza ukunciphisa umfutho wegazi (,,).

Ukubuyekezwa kwezifundo ezilawulwayo ezingama-22 kutholakale ukuthi ukudla i-potassium engaphezulu kwehlise umfutho wegazi we-systolic (inombolo ephezulu yokufunda) nge-7 mm Hg. Lo mphumela wawunamandla kakhulu kubantu ababenomfutho wegazi ophezulu ekuqaleni kocwaningo ().

Omunye amaminerali obalulekile wokulawula umfutho wegazi yi-magnesium. Ubhanana owodwa obomvu uhlinzeka cishe ngo-8% wezidingo zakho zansuku zonke zaleli mineral.

Ukubuyekezwa kwezifundo eziyi-10 kuqaphele ukuthi ukwanda kokudla kwakho kwe-magnesium ngo-100 mg ngosuku kunganciphisa ubungozi bokuba nomfutho wegazi ophezulu kufika ku-5% ().

Ngokwengeziwe, ukwandisa ukudla kwakho kokubili i-magnesium ne-potassium kungasebenza kakhulu ekwehliseni umfutho wegazi kunokudla okungaphezulu kweyodwa yamaminerali ().

Isifinyezo Ubhanana obomvu ucebile nge-potassium ne-magnesium. Ukwengeza ukungenisa kwakho lawa amaminerali amabili kungasiza ukunciphisa umfutho wegazi.

3. Sekela Impilo Yeso

Ubhanana obomvu uqukethe i-carotenoids - izingulube ezinikeza izithelo ikhasi lazo elibomvu ().

ILutein ne-beta carotene ngama-carotenoid amabili kubhanana obomvu asekela impilo yamehlo.

Isibonelo, i-lutein ingasiza ekuvimbeleni ukonakala kwe-macular okuhlobene nobudala (i-AMD), isifo esingelapheki seso kanye nembangela ehamba phambili yokungaboni (,).

Eqinisweni, ukubuyekezwa okukodwa kwezifundo ze-6 kutholile ukuthi ukudla ukudla okune-lutein kunganciphisa ubungozi bokuwohloka kwe-macular sekwephuzile ngeminyaka ngama-26% ().

I-Beta carotene enye i-carotenoid esekela impilo yamehlo, kanti ubhanana obomvu uhlinzeka kakhulu ngawo kunezinye izinhlobo zebhanana ().

I-beta carotene ingaguqulwa ibe yi-vitamin A emzimbeni wakho - enye yamavithamini abaluleke kakhulu empilweni yeziso ().

Isifinyezo Ubhanana obomvu uqukethe i-carotenoids efana ne-lutein ne-beta carotene ekhuthaza impilo yamehlo futhi enganciphisa ubungozi bokuwohloka kwe-macular.

4. Ucebile ngama-Antioxidants

Njengezinye izithelo nemifino, ubhanana obomvu uqukethe ama-antioxidants anamandla. Eqinisweni, banikela ngamanani aphezulu amanye ama-antioxidants kunobhanana ophuzi ().

Ama-antioxidants ayizinhlanganisela ezivimbela ukulimala kwamaselula okubangelwa ama-molecule abizwa ngama-radicals amahhala. Ama-radicals wamahhala ngokweqile emzimbeni wakho angaholela ekungalinganisweni okwaziwa njengokucindezeleka kwe-oxidative, okuxhunyaniswe nezimo ezinjengesifo senhliziyo, isifo sikashukela nomdlavuza (,,).

Ama-antioxidants ayinhloko kubhanana obomvu afaka ():

• carotenoids
• anthocyanins
• uvithamini C
• i-dopamine

Lawa ma-antioxidants anganikela ngezinzuzo zezempilo zokuvikela. Isibonelo, okunye ukubuyekezwa okuhlelekile kutholakale ukuthi ukudla i-anthocyanins ekudleni kwehlise ingozi yesifo senhliziyo ngo-9% ().

Ukudla izithelo ezinothe ngama-antioxidants - njengobhanana obomvu - kungehlisa ingozi yezimo ezithile ezingamahlalakhona (,).

Isifinyezo Ubhanana obomvu uphezulu kuma-antioxidants amaningi angavimbela ukulimala kwamaseli okubangelwa ama-radicals amahhala futhi wehlise ubungozi bezifo ezithile.

5. Kwangathi Sekela Uhlelo Lokuzivikela Emzimbeni Wakho

Ubhanana obomvu ucebile ngamavithamini C no-B6. Lezi zakhi zomzimba zibalulekile kumasosha omzimba anempilo ().

Ubhanana owodwa obomvu uhlinzeka ngama-9% nama-28% ama-RDIs ngamavithamini C no-B6, ngokulandelana.

UVitamin C wandisa amasosha omzimba ngokuqinisa amaseli omzimba wakho. Ngokunjalo, olunye ucwaningo luveza ukuthi ngisho nokushoda okuncane kwe-vitamin C kungahle kuhlotshaniswe nengozi eyengeziwe yokutheleleka (,).

Yize ukusweleka kukavithamini C kuqhathaniswa nokungajwayelekile e-United States - kuthinta abantu ababalelwa ku-7% wabantu abadala - kubalulekile ukuqinisekisa ukutholwa okwanele ().

Uvithamini B6 obhanana obomvu nawo udlala indima ebalulekile ekusekeleni amasosha akho omzimba.

Eqinisweni, ukushoda kukavithamini B6 kunganciphisa ukukhiqizwa komzimba wakho kwamaseli amhlophe egazi namasosha omzimba - womabili alwa nokutheleleka ().

Isifinyezo Ubhanana obomvu ungumthombo omuhle kavithamini C novithamini B6, okungamavithamini asekela amasosha omzimba aqinile futhi alwa nokutheleleka.

6. Kwangathi Kungathuthukiswa Impilo Yokugaya

Ubhanana obomvu usekela uhlelo lwakho lokugaya ukudla ngezindlela eziningi.

Kuqukethe ama-Prebiotic

Ama-prebiotic awuhlobo lwefayibha elondla ama-bacterium akho esiswini. Njengobhanana ophuzi, ubhanana obomvu ungumthombo omkhulu we-fiber prebiotic.

I-Fructooligosaccharides iyinhlobo eyinhloko yefayibha ye-prebiotic kubhanana, kepha futhi iqukethe enye ebizwa nge-inulin ().

Ama-prebiotic kubhanana angahle anciphise ukuqunjelwa, andise ukwehluka kwamagciwane anesisu, futhi anciphise ukuqunjelwa (,).

Olunye ucwaningo luthole ukuthi ukuthatha ama-gramu ayi-8 ama-fructooligosaccharides ngosuku amasonto ama-2 kwandise inani lama-bacteria anenzuzo amathumbu izikhathi eziyishumi ().

Umthombo Omuhle We-Fibre

Ubhanana owodwa obomvu uhlinzeka ngamagremu ama-3 e-fiber - cishe u-10% we-RDI walesi sakhi.

I-fiber yokudla izuzisa uhlelo lwakho lokugaya ukudla ngo (,):

• ukugqugquzela ukunyakaza kwamathumbu njalo
• ukunciphisa ukuvuvukala emathunjini akho
• ukukhuthaza ukukhula kwama-gut gut anobungane

Ukwengeza, ukudla okuphezulu kwe-fiber kunganciphisa ingozi ye-Inflammatory Bowel Disease (IBD).

Ucwaningo olulodwa kwabesifazane abayi-170,776 lwathola ukuthi ukudla okunefayibha ephezulu - uma kuqhathaniswa nofibre ophansi - kwakuhlotshaniswa nengozi encishisiwe engama-40% yesifo sikaCrohn ().

Isifinyezo Ubhanana obomvu ucebile kuma-prebiotic ne-fiber, okukhuthaza ukugaya okuhle futhi kunganciphisa ubungozi bakho be-IBD.

7. Kumnandi futhi kulula ukwengeza ekudleni kwakho

Ngaphezu kwezinzuzo zabo zezempilo, ubhanana obomvu umnandi futhi udliwa kalula.

Ziwukudla okulula kakhulu futhi okuphathekayo. Ngenxa yokunambitheka kwabo okumnandi, ubhanana obomvu nawo unikela ngendlela enempilo yokwenza iresiphi ibe ngokwemvelo.

Nazi izindlela ezimbalwa zokufaka ubhanana obomvu ekudleni kwakho:

• Baphonsa ku-smoothie.
• Sika bese uwasebenzisa njenge-topping ye-oatmeal.
• Friza futhi uhlanganise ubhanana obomvu ku-ayisikhilimu owenziwe ekhaya.
• Bhanqa nebhotela lamantongomane ukuze uthole ukudla okulula.

Ubhanana obomvu futhi bengeza kakhulu ekuphekeni kwama-muffin, ama-pancake, nesinkwa esenziwe ekhaya.

Isifinyezo Ubhanana obomvu uwukudla okulula okuphathekayo. Ukunambitheka kwabo okumnandi kubenza babe isengezo esihle kuzindlela zokupheka ezahlukahlukene.

Okubomvu vs. Ubhanana Ophuzi

Ubhanana obomvu ufana ncamashi nozakwabo ophuzi.

Yimithombo yomibili emihle ye-fiber yokudla futhi inikezela ngokulinganayo okuphezulu kuma-calories nama-carbs.

Noma kunjalo, lezi zinhlobo ezimbili zinokwehluka okumbalwa. Isibonelo, uma kuqhathaniswa nobhanana ophuzi, ubhanana obomvu (,):

• mancane futhi aminyene
• ube nephunga elimnandi kamnandi
• aqukethe uvithamini C omningi
• aphakeme kwamanye ama-antioxidants
• ube nesilinganiso esiphansi se-glycemic index (GI)

Yize ubhanana obomvu umnandi, banamaphuzu we-GI aphansi kunobhanana ophuzi. I-GI yisikali esisuka ku-0 siye ku-100 esilinganisa ukuthi ukudla kukhuphula ngokushesha kanjani amazinga kashukela egazini.

Izikolo ezingezansi ze-GI zikhombisa ukumuncwa okuhamba kancane egazini. Ubhanana ophuzi unesilinganiso esijwayelekile se-GI esingu-51, kuyilapho ubhanana obomvu uthola amaphuzu aphansi esikalini cishe ku-45.

Ukulandela ukudla okuphansi kwe-GI kungasekela ukulawula ushukela wegazi okunempilo futhi kwehlise amazinga e-cholesterol (,,,).

Isifinyezo Ubhanana obomvu mncane futhi umnandi kunobhanana ophuzi. Ziphezulu kwizakhamzimba ezithile - njengama-antioxidants novithamini C - kepha zinamaphuzu we-GI aphansi.

Okusemqoka

Ubhanana obomvu isithelo esihlukile esihlinzeka ngezinzuzo eziningi zezempilo.

Bacebile ngama-antioxidants, uvithamini C, novithamini B6. Banikela ngekhalori eliphansi kepha ukufaka i-fiber ephezulu ekudleni, ukudla okulula, kanye nama-dessert anomsoco.

Phakathi kwezinye izinto, izakhamzimba ezikubhanana obomvu zingaba nomthelela ekuthuthukiseni inhliziyo nenhliziyo yokugaya ukudla lapho zidliwa njengengxenye yokudla okunempilo jikelele.