Uyini Umehluko Phakathi Kwezambane Namazambane?

-Delile

• Imindeni ehlukene yezitshalo
• Zombili zinomsoco
• Izinkomba ezihlukile ze-glycemic
• Zombili zingangena ekudleni okulinganiselayo
• Ungazilungiselela kanjani ngezindlela ezinempilo
• Indlela Yokuhlanza Amazambane
• Okubalulekile

Amazambane amnandi futhi ajwayelekile womabili imifino enezimpande, kepha ahlukile ngokubukeka nokunambitheka.

Baqhamuka emindenini ehlukene yezitshalo, banikeze izakhamzimba ezahlukahlukene, futhi bathinte ushukela egazini lakho ngokuhlukile.

Lo mbhalo uchaza umehluko omkhulu phakathi kwamazambane nezinye izinhlobo zamazambane, nokuthi ungazilungiselela kanjani ngezindlela ezinempilo.

Imindeni ehlukene yezitshalo

Amazambane amnandi futhi ajwayelekile abhekwa njengemifino yezimpande kepha ahlobene kakhulu.

Ubhatata uvela emndenini odumisa ekuseni, I-Convolvulaceae, namazambane amhlophe angama-nightshades, noma Solanaceae. Ingxenye edliwayo yalezi zitshalo yizilimo eziyizigaxa ezimila ezimpandeni.

Zombili lezi zinhlobo zitholakala ezingxenyeni ezithile zeMelika Ephakathi neseNingizimu kepha manje sezidliwe emhlabeni wonke.

Amazambane amazambane ngokuvamile anesikhumba esinsundu nenyama ewolintshi kodwa futhi eza nezinhlobo ezinsomi, eziphuzi, nezibomvu. Amazambane avamile eza ngemibala ensundu, ephuzi, futhi ebomvu futhi anenyama emhlophe noma ephuzi.

E-United States nakwamanye amazwe, ubhatata uvame ukubizwa ngokuthi ama-yam, noma ngabe eyizinhlobo ezahlukene.

Amazambane amnandi futhi ajwayelekile yimifino eyimpande. Zihlobene kakhulu kodwa zivela emindenini ehlukene.

Zombili zinomsoco

Ubhatata uvame ukubhekwa njengophilile kunamazambane amhlophe, kodwa empeleni, zombili izinhlobo zingaba nomsoco kakhulu.

Nasi ukuqhathanisa kwezakhi kwama-ounces angu-3.5 (100 amagremu) amazambane amhlophe namnandi ngesikhumba, ngokulandelana (,):

Ngenkathi amazambane ajwayelekile nalawo amnandi eqhathaniswa nekhalori lawo, amaprotheni, kanye nokuqukethwe kwe-carb, amazambane amhlophe ahlinzeka nge-potassium eningi, kanti ubhatata uphakeme kakhulu ku-vitamin A.

Zombili izinhlobo zamazambane ziqukethe nezinye izinhlanganisela zezitshalo ezizuzisayo.

Ubhatata, kufaka phakathi izinhlobo ezibomvu nezinsomi, kunothe ngama-antioxidants asiza ukulwa nokulimala kwamaseli emzimbeni wakho okubangelwa ama-radicals amahhala (3, 4).

Amazambane ajwayelekile aqukethe izinhlanganisela ezibizwa nge-glycoalkaloids, ezikhonjisiwe ukuthi zine-anticancer neminye imiphumela ezuzisayo ezifundweni ze-test-tube (,).

Zombili lezi zinhlobo zamazambane zicebile nge-fiber, carbs, namavithamini B6 no-C. Amazambane amhlophe aphezulu ku-potassium, kanti ubhatata uqukethe uvithamini A omningi.

Izinkomba ezihlukile ze-glycemic

Izinhlobo ezahlukahlukene zamazambane nazo ziyehluka kunkomba yazo ye-glycemic (GI), isilinganiso sokuthi ukudla okuthile kuthinta kanjani ushukela wegazi lakho ().

Ukudla okune-GI engama-70 noma ngaphezulu kubangela ukwanda okushesha kakhudlwana koshukela wegazi uma kuqhathaniswa nokudla okune-GI ephakathi kwe-56-69 noma i-GI ephansi yama-55 noma ngaphansi.

Ngokuya ngohlobo nenqubo yokupheka, ubhatata angaba ne-GI engu-44-94. Ubhatata obhakwe uvame ukuba ne-GI ephakeme kakhulu kunaleyo ebilisiwe ngenxa yokuthi isitashi sine-gelatinize ngesikhathi sokupheka (8).

I-GI yamazambane avamile nayo iyahlukahluka. Isibonelo, amazambane abomvu abilisiwe ane-GI engu-89 ngenkathi amazambane abhekwe eRusset ene-GI engu-111 (8).

Abantu abanesifo sikashukela noma ezinye izindaba zikashukela egazini bangazuza ngokunciphisa ukudla okuphezulu kwe-GI. Ngakho-ke, kuvame ukuthi kunconywe ukukhetha ubhatata ngaphezu kwamazambane amhlophe, njengoba izinhlobo ezinoshukela ngokuvamile zine-GI ephansi.

Kodwa-ke, ukuthi ukudla amazambane kuthinta kanjani ushukela wegazi lakho kuncike kohlobo lwamazambane, usayizi wengxenye, nendlela yokupheka. Ngenkathi ezinye izinhlobo zamazambane zingaba ne-GI ephansi kunamazambane avamile, ezinye azinazo.

Umphumela odla amazambane kushukela wakho wegazi, owaziwa njenge-GI, uyahlukahluka phakathi kwezinhlobo ezahlukahlukene zamazambane amnandi nalawo ajwayelekile.

Zombili zingangena ekudleni okulinganiselayo

Kokubili amazambane amnandi futhi ajwayelekile ahlinzeka nge-fiber, amavithamini, amaminerali, kanye ne-carbs enamandla futhi angangena ekudleni okulinganiselayo okubandakanya okunye ukudla okunempilo.

Ungazilungiselela kanjani ngezindlela ezinempilo

Yize amazambane enomsoco kakhulu, avame ukuphekwa ngezindlela ezingenampilo.

Isibonelo, amazambane amhlophe angashintshwa abe othosi baseFrance, acubungulwe ngebhotela nokhilimu, noma abhakwe afakwe izithako ezinama-khalori aphezulu.

Ngaphezu kwalokho, ubhatata ungahlanganiswa noshukela, ama-marshmallows, noma ezinye izithako ezingenampilo.

Ukulungisa amazambane amnandi noma ajwayelekile ngendlela enempilo, zama ukuwabilisa noma ukuwabhaka, gcina isikhumba ukuze uthole i-fiber eyengeziwe, bese ukhonza ngamakhambi amasha noma izinongo esikhundleni soshizi, ibhotela nosawoti.

Uma ukhathazekile ngomthelela wale mifino yezimpande kushukela wakho wegazi, khetha ukubiliswa kwamazambane abilisiwe.

Ukubhangqa amazambane nokudla okune-carbs okumbalwa, njengamaprotheni anciphile nemifino engekho isitashi, nakho kunganciphisa umphumela wazo kushukela wegazi.

Kokubili amazambane amnandi futhi ajwayelekile angaba yingxenye yokudla okunomsoco. Bhaka noma ubilise amazambane esikhundleni sokuwathosa, bese unamathela ezithombeni ezinomsoco.

Indlela Yokuhlanza Amazambane

Okubalulekile

Ubhatata wehlukile kwezinye izinhlobo zamazambane ngokubukeka, ukunambitheka, kanye nokondleka.

Kokubili amazambane amnandi futhi ajwayelekile ahlinzeka ngezakhi ezahlukahlukene, kufaka phakathi i-carbs, i-fiber, i-vitamin C, nama-antioxidants. Ngenkathi amazambane amhlophe ephezulu ku-potassium, ubhatata unikeza uvithamini A.

Amazambane angaphinde athinte ushukela wakho wegazi ngokuhlukile, noma lokhu kuya ngohlobo, usayizi wokuphaka, nezinye izinto.

Kukonke, amazambane amnandi futhi ajwayelekile angangena ekudleni okunempilo lapho kulungiswa ngezindlela ezinomsoco.