Yini I-Vegemite Ilungele? Amaqiniso Wezondlo nokuningi

-Delile

• Kuyini uVegemite?
• IVegemite Inomsoco
• Amavithamini B AseVegemite Angaba Nenzuzo Yezempilo Enamandla
• Kwangathi Kungakhulisa Impilo YeBongo
• Kwangathi Kunganciphisa Ukukhathala
• Kungasiza Ukunciphisa Ukukhathazeka Nokucindezeleka
• Kwangathi Kungasiza Izici Zengozi Yezifo Zenhliziyo Ephansi
• I-Vegemite iphansi kumakhalori
• Kulula Ukungeza Ekudleni Kwakho
• Ngabe iqhathaniswa kanjani nezinye izindlela?
• Ingabe Kukhona Ukukhathazeka Ngezempilo?
• Okusemqoka

I-Vegemite ukusabalala okuthandwayo, okunomsoco okwenziwe ngemvubelo ye-brewer esele.

Inokunambitheka okunothile, okunosawoti futhi kuwuphawu lobunikazi bezwe lase-Australia (1).

Njengoba kunezimbiza ezingaphezu kwezigidi ezingama-22 zeVegemite ezithengiswa unyaka nonyaka, abantu base-Australia ababonakali benokwanele. Abanye odokotela nezazi zokudla bayayincoma njengomthombo wamavithamini B (2).

Kodwa-ke, ngaphandle kwe-Australia, abantu abaningi bayazibuza ukuthi uVegemite ulungele ini.

Lo mbhalo uchaza ukuthi yini iVegemite, ukusetshenziswa kwayo, izinzuzo nokunye.

Kuyini uVegemite?

I-Vegemite ukusabalala okujiyile, okumnyama, okunosawoti okwenziwe ngemvubelo ye-brewer’s esele.

Imvubelo ihlanganiswe nosawoti, ukukhishwa kwemithombo, i-B vithamini thiamine, i-niacin, i-riboflavin ne-folate, kanye nokukhishwa kwemifino, okunika iVegemite ukunambitheka okuhlukile abantu base-Australia abakuthanda kakhulu (1).

Ngo-1922, uCyril Percy Callister wenza iVegemite eMelbourne, e-Australia, ngenhloso yokunikeza abantu base-Australia enye indlela yakhona esikhundleni seBritish Marmite.

Ukuthandwa kukaVegemite kwanda phakathi neMpi Yezwe II. Kukhuthazwe njengokudla kwezempilo kwezingane ngemuva kokuthi iBritish Medical Association ikwamukele njengomthombo ocebile wamavithamini B (3).

Yize ukugunyazwa njengokudla kwezempilo kumi nanamuhla, abantu abaningi manje badla iVegemite ngenxa nje yokunambitheka kwayo.

Kuvame ukusatshalaliswa kuma-sandwich, i-toast kanye ne-crackers. Amanye amabhikawozi e-Australia nawo awasebenzisa njengokugcwalisa amakhekhe nezinye izimpahla ezibhakiwe.

I-Vegemite ukusabalala okucebile okwenziwe ngemvubelo ye-brewer’s salivers, usawoti, ukukhishwa kwemithombo, amavithamini B kanye nokukhishwa kwemifino. Idume ngokukhethekile e-Australia futhi iphromothwa njengokudla kwezempilo, futhi idliwa ukunambitheka kwayo.

IVegemite Inomsoco

I-Vegemite ine-flavour ehlukile abantu abayithandayo noma abazondayo.

Noma kunjalo, ukunambitheka kwayo akuyona ukuphela kwesizathu esenza abantu bayidle. Futhi kunomsoco ngendlela eyisimanga.

Ithisipuni elilodwa (5-gram) elisebenza ngeVegemite ejwayelekile linikeza (4):

• Amakholori: 11
• Amaprotheni: 1.3 amagremu
• Amafutha: Ngaphansi kuka-1 gram
• AmaCarbs: Ngaphansi kuka-1 gram
• Uvithamini B1 (thiamine): U-50% we-RDI
• I-Vitamin B9 (i-folate): U-50% we-RDI
• Uvithamini B2 (riboflavin): Ama-25% we-RDI
• Uvithamini B3 (niacin): Ama-25% we-RDI
• I-Sodium: U-7% we-RDI

Ngaphandle kohlobo lwangempela, iVegemite iza namanye ama-flavour, njenge-Cheesybite, i-Reduced Salt ne-Blend 17. Lezi zinhlobo ezihlukile ziyahlukahluka kumaphrofayli ezinomsoco.

Isibonelo, i-Redened Salt Vegemite inikeza i-sodium encane, kepha futhi nengxenye eyodwa kwezine yevithamini B6 yakho yansuku zonke nezidingo zikavithamini B12 (4).

IVegemite ingumthombo ocebile wamavithamini B1, B2, B3 kanye B9. Uhlobo Olwehlisiwe Lukasawoti luqukethe namavithamini B6 neB12.

Amavithamini B AseVegemite Angaba Nenzuzo Yezempilo Enamandla

IVegemite ingumthombo omuhle kakhulu wamavithamini e-B, abalulekile empilweni efanelekile futhi axhunyaniswe nezinzuzo ezahlukahlukene zezempilo (5).

Kwangathi Kungakhulisa Impilo YeBongo

Amavithamini B abaluleke kakhulu empilweni efanelekile yobuchopho. Amazinga egazi aphansi amavithamini B axhumene nokusebenza kabi kobuchopho kanye nokulimala kwemizwa.

Isibonelo, amazinga aphansi kavithamini B12 ahlotshaniswa nokufunda okungafanele nememori. Ngaphezu kwalokho, abantu abanokushoda kukavithamini B1 bangahle bahlushwe yimemori engeyinhle, ubunzima bokufunda, i-delirium ngisho nokulimala kwengqondo (,).

Ngakolunye uhlangothi, ukutholakala okuphezulu kwamavithamini e-B, njenge-B2, B6 ne-B9, kuxhunyaniswe nokufunda okungcono nokusebenza kwememori, ikakhulukazi kubantu abanokukhubazeka kwengqondo ().

Lokho kusho, akucaci ukuthi amavithamini e-B angayithuthukisa yini impilo yakho yobuchopho uma ungenayo inkinga.

Kwangathi Kunganciphisa Ukukhathala

Ukukhathala kuyinkinga ejwayelekile ethinta izigidi zabantu emhlabeni jikelele.

Imbangela eyodwa yokukhathala ukuntuleka kwevithamini elilodwa noma ngaphezulu B.

Njengoba amavithamini e-B adlala indima ebalulekile ekuguquleni ukudla kwakho kube uphethiloli, akumangalisi ukuthi ukukhathala namandla aphansi kuyizimpawu ezivamile zokushoda kwamavithamini B ().

Ngakolunye uhlangothi, ukulungisa ukushoda kwamavithamini B kungathuthukisa amazinga akho wamandla ().

Kungasiza Ukunciphisa Ukukhathazeka Nokucindezeleka

Ukufakwa okuphezulu kwamavithamini B kuye kwaxhunyaniswa namazinga aphansi okucindezeleka nokukhathazeka.

Ucwaningo oluthile luthole ukuthi ababambiqhaza abahlale besebenzisa ukusakazeka okususelwa kumvubelo njengoVegemite babhekana nezimpawu ezimbalwa zokukhathazeka nengcindezi. Lokhu kukholakala ukuthi kungenxa yokuqukethwe kukavithamini B kwalokhu kusakazeka (11).

Amavithamini amaningi B asetshenziselwa ukukhiqiza ama-hormone alawula imizwa, njenge-serotonin. Ngaphezu kwalokho, ukuntuleka kwamavithamini B amaningi kuye kwaxhunyaniswa nokucindezeleka, ukukhathazeka nokudangala.

Kwangathi Kungasiza Izici Zengozi Yezifo Zenhliziyo Ephansi

Isifo senhliziyo sinesibopho sokufa okukodwa kokuthathu emhlabeni ().

Uvithamini B3, okhona eVegemite, unganciphisa izifo ezinobungozi zenhliziyo ezinjenge-triglycerides ephezulu ne-cholesterol “embi” ye-LDL kubantu abadala, ikakhulukazi labo abanamazinga aphezulu.

Okokuqala, ukubuyekezwa kwezifundo ezitholwe uvithamini B3 kungehlisa amazinga e-triglyceride ngama-20-50% ().

Okwesibili, ucwaningo lukhombisile ukuthi uvithamini B3 ungehlisa amazinga e-LDL ngo-5-20% (14).

Okokugcina, uvithamini B3 angakhuphula amazinga “amahle” e-HDL cholesterol ngama-35% (,).

Lokho kusho ukuthi, uvithamini B3 ayisetshenziswa njengokwelashwa okujwayelekile kwesifo senhliziyo, ngoba amanani aphezulu axhumene nemiphumela engemihle ().

UVegemite ucebile ngamavithamini B ahlanganiswe nezinzuzo zezempilo ezinjengempilo engcono yobuchopho nokunciphisa ukukhathala, ukukhathazeka, ingcindezi kanye nengozi yesifo senhliziyo.

I-Vegemite iphansi kumakhalori

Uma kuqhathaniswa nokusabalala okuningi emakethe, iVegemite inama-calories aphansi ngokumangazayo. Eqinisweni, isipuni esisodwa (amagremu ama-5) sinama-calories ayi-11 kuphela.

Lokhu akumangazi ngoba ine-1.3 gram kuphela yamaprotheni futhi cishe ayinamafutha noma ushukela.

Abathandi beVegemite abanasizathu sokukhathazeka ngalokhu kusabalala okuthinta okhalweni lwabo. Abantu abazama ukwehlisa isisindo bangathola iVegemite indlela enhle ephansi yekhalori yokwengeza ukunambitheka ezitsheni zabo.

Ngaphezu kwalokho, ngoba iqukethe cishe ushukela, iVegemite ngeke ithinte amazinga kashukela egazini lakho.

I-Vegemite inama-calories ayi-11 kuphela nge-isipuni ngasinye (ama-5 amagremu), njengoba iphansi kwamaprotheni futhi cishe ayinamafutha noshukela. Lokhu kwenza kube inketho enhle yokugcina noma ukunciphisa isisindo.

Kulula Ukungeza Ekudleni Kwakho

Akukona nje ukunambitheka kweVegemite kuphela, futhi kunemisebenzi ehlukahlukene kakhulu futhi kulula ukuyengeza ekudleni kwakho.

Ngenkathi kukhuthazwa njengokudla kwezempilo, ama-Aussi amaningi amane adle iVegemite ngokunambitheka kwayo.

Indlela ejwayelekile yokujabulela iVegemite ukusabalalisa inani elincane esiqeshini sesinkwa. Ingangeza nokukhahlela okunosawoti kuma-pizza asekhaya, ama-burger, amasobho nama-casseroles.

Ungathola izindlela eziningi zokudala zokusebenzisa iVegemite kuwebhusayithi yabo esemthethweni.

I-Vegemite iyahlukahluka futhi kulula ukuyengeza ekudleni kwakho. Kuzame njengokusabalala kwesinkwa noma kuzindlela zokupheka ezinjengama-pizza enziwe ekhaya, ama-burger, amasobho nama-casseroles.

Ngabe iqhathaniswa kanjani nezinye izindlela?

Ngaphandle kweVegemite, iMarmite nePromite okunye ukusabalala okubili okususelwa kwimvubelo.

IMarmite ukusakazwa kwemvubelo yaseBrithani okwenziwa ngo-1902. Uma kuqhathaniswa neVegemite, iMarmite iqukethe (17):

• I-vitamin B1 (thiamine) engaphansi kwama-30%
• U-20% uvithamini B2 omncane (riboflavin)
• 28% ngaphezulu uvithamini B3 (niacin)
• I-vitamin B9 (folate) engaphansi kuka-38%

Ngaphezu kwalokho, iMarmite ihlinzeka ngama-60% ezidingo zansuku zonke zabantu abadala i-vitamin B12 (cobalamin), etholakala kuphela kuReduced Salt Vegemite, hhayi inguqulo yoqobo.

Ngokunambitha, abantu bathola ukuthi iMarmite inokunambitheka okunothile futhi okunosawoti kuneVegemite.

I-Promite okunye ukusabalala okususelwa kwimvubelo nakho okukhiqizwa e-Australia.

NjengeVegemite, yenziwa ngemvubelo yebhiya esele kanye nokukhishwa kwemifino. Ngakolunye uhlangothi, i-Promite iqukethe ushukela omningi kune-Vegemite, ikunikeze ukunambitheka okumnandi.

I-Promite futhi yehlukile ngokudla, njengoba ngo-2013 umenzi wayo wasusa amavithamini B1, B2 kanye no-B3, kanye nezithambisi ezimbili zokunambitheka. Ngokwokunakekelwa kwamakhasimende akwa-Masterfoods, lokhu kusize amakhasimende ukuzwela kulawa mavithamini ngaphandle kokuthinta ukunambitheka noma ukuthungwa kukaPromite.

I-Vegemite iqukethe amavithamini amaningi B1, B2 no-B9 kuneMarmite, kepha incane i-B3 ne-B12. Iqukethe namavithamini B aphelele kuno-Promite.

Ingabe Kukhona Ukukhathazeka Ngezempilo?

IVegemite ukusabalala okunempilo okunezinkinga ezimbalwa kakhulu zezempilo.

Kodwa-ke, abanye abantu bakhathazeka ngokuthi iVegemite iqukethe isodium eningi kakhulu. Isipuni esisodwa (amagremu ama-5) eVegemite sikunikeza u-5% wezidingo zakho zansuku zonke ze-sodium.

I-Sodium, etholakala kakhulu kasawoti, ithole idumela elibi, njengoba ixhunyaniswe nezimo zenhliziyo, umfutho wegazi ophakeme nomdlavuza wesisu (,).

Noma kunjalo, i-sodium ithinta abantu ngokuhlukile. Abantu abasengozini enkulu yezinkinga ezihlobene nenhliziyo ngenxa yokudla i-sodium ngabantu abane-high blood pressure noma ukuzwela kasawoti (,).

Noma kunjalo, ungakujabulela ukunambitheka kweVegemite noma ngabe ukhathazekile ngokuqukethwe kwayo kwe-sodium ngokukhetha okunye okuncishisiwe kasawoti. Lolu khetho luhlinzeka ngokuhlukahluka okubanzi kwamavithamini e-B, okwenza kube ukukhetha okunempilo kunenguqulo yokuqala.

Ngaphezu kwalokho, abantu basebenzisa kuphela isigaxa esincane seVegemite ngenxa yokunambitheka kwayo okunothe kakhulu futhi okunosawoti. Lokhu kusho ukuthi imvamisa badla ngaphansi koshukela ophakanyisiwe (5-gram) osayizi wokuphaka.

Okuqukethwe okuphezulu kwe-sodium kweVegemite akufanele kube yinto ekhathazayo ngoba abantu ngokuvamile basebenzisa amanani amancane. Uma ukhathazekile, khetha uhlobo lukaSawoti Oluncishisiwe.

Okusemqoka

I-Vegemite ukusabalala kwe-Australia okwenziwe ngemvubelo ye-brewer’s, usawoti, imithombo nemifino.

Kungumthombo omuhle kakhulu wamavithamini B1, B2, B3 no-B9. Uhlobo Olwehlisiwe Lukasawoti luqukethe namavithamini B6 neB12.

Lawa mavithamini angaxhasa impilo yobuchopho futhi anciphise ukukhathala, ukukhathazeka, ingcindezi kanye nobungozi besifo senhliziyo.

Konke okushiwo, iVegemite iyindlela enhle enezinkinga ezimbalwa zezempilo. Inokunambitheka okuhlukile, okunothile, okunosawoti abantu abaningi base-Australia abakuthandayo futhi okulula ukwengeza ekudleni kwakho.