Zvizhinji zvezvitsva zvitsva zvinowanzouya kwatiri kubva kunyika dzeAsia, uko zvokudya zvakasiyana zvikuru nezvokudya zvekuMadokero. Tichifunga izvi, tinofanira kuzivawo kuti izvi zvakaita kuti vave neshiviriro yepamusoro kune zvimwe zvekudya zvatisina. Imwe yacho ndeye konjac.
Chikafu chemazuva ano chiri mufashoni chinonzi Konjac uye, kunyangwe zita racho richikuyeuchidza nezvechinwiwa chinodhaka, chokwadi ndechekuti iyo tuber izere nezvinhu zvinobatsira. Isu tinokuudza kuti chii uye kana chiri chaicho chikafu chekudya, chakanakira kuonda uye kuva nehupenyu hune hutano.
Chii?
Konjac (chaizvoizvo inonzi Amorphophallus konjac) i tuber yeAsia yakabva uye inopedzwa zvakanyanya muChina, Japan neKorea. Chatinodya midzi yekonjac, sezvazvinoitika nembatatisi, uye vanovimbisa kuti inogadzirwa 100% faibha uye nekukwanisa kukuru kwekutora mvura.
Zvichida zita racho rinonzwika kune vamwe glucomannan, uye iyo iyo Konjac fiber yakashandiswa pasi pezita iri mune pastas uye zvigadzirwa zvekudya zvinosimbisa uremu. Muchokwadi, zviri kuwedzera kuwanda kuwana Konjac noodles mumasupamaketi.
Zvinoda kuziva kuti paste yeiyi tuber yave fashoni apo, chaizvo, inopa inenge isina chikafu. Zvinopfuura 90% zvemukati maro imvura, saka hatifanire kuita chikanganiso chekutsiva kudya kwatinoita zviyo kana pasta yegorosi nemhando iyi yemanoodles.
Sezvineiwo, ichi ndicho chikonzero nei vanhu vazhinji vachiishandisa mukudya kwavo kurasikirwa uremu. Ini handidi kutaura kuti isu hatigone kuisanganisira mukudya kwakasiyana uye kwakadzikama, asi kuti haifanirwe kutsiva chero chinhu.
Kubika ma noodles zviri nyore sekuisa kuti abike kwemaminetsi mashoma. Ichokwadi kuti iyo gelatinous texture uye insipid flavour inogona kuita kuti irege kunakidza, asi kuigadzira nemafuta ezvinonhuwira uye kuibatanidza nemiriwo nemapuroteni, tichava nekudya kunonaka. Uye zvinovaka muviri!
Semabhenefiti atinokwanisa kuratidza maitiro ayo ekugutsa kwenguva yakareba, nekuda kwehuwandu hwefiber hwainotipa. Mukuwedzera, ivo vanovimbisa kuti inodzora cholesterol mazinga, inoderedza kuvimbiswa, inochengetedza mazinga eshuga yeropa uye inovandudza kutaridzika kweganda. Kana wanga usingazive, Konjac inoshandiswawo muindasitiri yezvizorwa, kunyangwe isiri muchimiro chenoodles.
Ruzivo rwezvekudya kunovaka muviri
Aya machubhu akazara macarbohydrates uye haana kana mafuta. Zvinoenderana nekuongorora kwaKurume 2016 muFood Reviews International magazini, inoumbwa ne:
- 54 kusvika 7% fiber (iyo 61 kusvika 6% iglucomannan fiber)
- 12 kusvika 3% starch
- 2 kusvika 7% shuga
- 5 kusvika 7% mapuroteni
Yese konjac inewo zvidiki zvidiki zvakasiyana-siyana micronutrients, iyo inosanganisira vhitamini A, vhitamini B1 (thiamine), vhitamini B2 (niacin), vhitamini B3 (riboflavin), calcium, mhangura, iron, magnesium, manganese, phosphorus, selenium, uye zingi.
Kana yangogadziriswa, konjac inogona kushandiswa se starch, hupfu, kana gel. Hupfu, uhwo hunonyanya kunzi glucomannan fiber, hunogona kushandiswa kugadzira misiyano yakaderera-carb yema noodles kana mupunga. Nekudaro, zvishoma zvinodikanwa kugadzira marudzi aya ezvigadzirwa. Zvizhinji zvezvigadzirwa zvekonjac zvinenge zviri mvura, zviine zvidiki (pakati pe1 ne5%) zvekonjac.
Ivhareji yechigadzirwa inongova fiber chete uye hapana chimwe chikafu. Semuenzaniso, yakakurumbira konjac spaghetti, pane yega yega 100-giramu chikamu, tinowana 9 makorikori, 4 magiramu efayibha uye 0 magiramu emapuroteni. Hakuna kumwe kudya kunovaka muviri.
Iwe uchawana kudya kwakafanana kune zvakawanda zvakagadzirirwa zvigadzirwa. Mupunga wemupunga une macalorie gumi, 10 magiramu efayibha uye 5 magiramu eprotein, mune 0.3-giramu inoshumira. Chiratidzo chechigadzirwa ichi chinotaurawo kuti chinewo zvishoma, pakati pe128 ne1 muzana yehuwandu hwezuva nezuva, hwe calcium uye phosphorus.
Batsirwa
Vazhinji vekuSpain vanodya chete 15 magiramu efiber pazuva, inenge hafu yehuwandu hwehuwandu hwavanofanira kushandisa. Kubatanidza konjac mukudya kwako kunogona kubatsira kuwedzera iyo fiber kudya uye kugadzirisa hutano.
Nekudaro, ine zvakare mamwe mabhenefiti ane hukama neiyo chaiyo mhando ye soluble fiber, glucomannan. Maererano nechidzidzo chaMay 2016 mu Journal of Food Hydrocolloids, glucomannan inogona:
- Inotsigira uremu.
- Inomutsa hutachiona hunogara mukoloni yako.
- Inomutsa immune system. Kutenda kune antibacterial uye antioxidant zvimiro zvekonjac chirimwa, zvinotendwa kuti isu tinogona kuwana yakanyanya kusadzivirirwa. Muviri unogona kubatsira kurwisa zvirwere zvakajairika sedzihwa nefuruwenza zvakanyanya.
- Inogadzirisa cholesterol.
- Inoderedza triglycerides.
- Inosimudzira manzwiro ekugutsikana.
- Inopa matumbo ane anobatsira prebiotics.
- Kudzora kwe diverticulitis.
- Inobatsira kudzora chirwere cheshuga. Sezvo konjac ine glucomannan, iyi mumiririri mukuru wekubatsira kudzora mazinga eshuga mumuviri, saka kubatsira nekudzora chirwere cheshuga uye zviratidzo.
- Inobatsira kudzora chirwere chinogumbura.
- Inobvisa kuvimbiswa.
- Vanonamatira kune zvirwere uye kudzivirira zvirwere.
- Iyo inorwisa-kuzvimba. Iine huwandu hwakawanda hwehutachiona hwehutachiona, hunogona kubatsira nemapfupa uye hutano hwehutano. Tinogona kuwana nzira yekudyisa mapfupa nemazvo uye kuderedza marwadzo emajoini. Izvi zvinonyanya kubatsira kune avo vanotambura nemamiriro akaita seArthritis.
Inogonawo kuve imwe nzira kune avo vanhu vane low carb kana ketogenic kudya. Nekuti vane zero net carbs, zvikafu zvakagadzirwa nekonjac zvakanakira, uye zvakaderera mumakori.
Inokurudzira kuora muviri here?
Kunyange zvichiratidzika kuti midzi yekonjac inogona kupa rubatsiro pakurasikirwa nekurema, mishumo haipindirani. Glucomannan akabatsira boka duku revatori vechikamu vakafuta kurasikirwa nehuremu uye mafuta kupfuura boka rinotora placebo, maererano nekuongorora kwe2015 kwakabudiswa mu Journal of the American College of Nutrition . Zvisinei, chimwe chidzidzo, chakabudiswa muna 2014 mumagazini imwechete, yakashuma migumisiro inopesana, ichicherechedza kuti kuwedzera-kurasikirwa kwekuwedzera hakuna kubatsira vanhu kuderedza uremu kupfuura boka re placebo.
Kuteerera kunotora wedzero kungangoda kuverengerwa pakuwongorora mhedzisiro yezvidzidzo zviviri izvi zvinopesana. Chidzidzo che 2015 chakashuma kurasikirwa kukuru kwehuremu kamwe chete vatori vechikamu vasingateereri vakabviswa kubva pamigumisiro. Asi kutsvagisa kwakawanda nekutaura kwakaringana kubva kuvatori vechikamu kuchiri kudikanwa kuti uone kana konjac mudzi inogona kuvimbika kubatsira nekuonda.
Sekuwedzera, hazvina chokwadi kana mudzi wacho unoshanda uremu chishandiso, asi unoshandiswa kugadzira chikafu yakaderera koriori izvo zvinogona kukubatsira kuchengetedza macalorie mukudya kwako kuderedza uremu. Shirataki noodles, spaghetti-senge noodles akagadzirwa kubva kumudzi wekonjac, haasi akaderera mumakoriyori, asiwo akaderera mumacarbohydrates. A 114-ounce kushumira ane gumi makorikori, 10 magiramu emakhahydrates, uye 3 magiramu efiber. Sezvakaita tofu, shirataki noodles inotora kunaka kwechinhu chipi nechipi chavanenge vakavhenganiswa nacho, saka sanganisa ma-low-calorie noodles nemuto waunofarira wematomatisi kana kuti uashandise kugadzira noodles-fry.
Konjac mudzi unoshandiswawo kugadzira "mupunga," calorie- uye carbohydrate-isina chigadzirwa, zvichiita kuti ive yakanaka inotsiva yemupunga chaiwo, une 250 makorikori mune yakabikwa 1-kapu inoshumira. Shumira sendiro yedivi kana kuishandisa kugadzira saradhi-yakavakirwa zviyo.
Ndezvipi zvigadzirwa zvine konjac?
Konjac chikafu chinowanikwa muJapan cuisine, asi inogona kuwanikwa mune zvisiri zvekudya.
- Chikafu: konjac inhengo muzvigadzirwa zvakasiyana-siyana zvekudya, kusanganisira shirataki noodles, gelatin, uye hupfu hwekonjac. Izvi zvinoshandiswa zvakakurumbira mukubika kwechiJapan kwechinyakare; vamwe vagadziri vanovashambadzawo sevanotsiva gluten-isina.
- Dietary supplements: tinogona kutenga glucomannan, chikamu chakakosha chekonjac, sekuwedzera kwekudya. Nekudaro, iyo FDA haidzore zvekuwedzera, saka hapana mwero dosage. Tichabvunza nyanzvi yezvehutano tisati tawedzera ma supplements pakudya.
- Kuchengeta ganda: Konjac mudzi chishandiso chakakurumbira chekuchenesa muindasitiri yekuchengeta ganda. Tinogona kushandisa siponji yekonjac (yakagadzirwa kubva pamudzi) kuti tichenese zvinyoronyoro uye kubudisa ganda, kubvisa masero eganda akafa. Kushandisa, isu tichangonyudza chipanje mumvura inodziya kwemaminitsi gumi. Tichaisa chipanje chakanyorova zvakananga kumeso, tichikwesha chipanje mukufamba kwedenderedzwa kuti tichenese ganda zvachose.
Njodzi dzinogona kuitika
Migumisiro inobva kumhando yemakhahydrates mairi. Kunyange zvazvo izvi zvichiwanzobatsira, hazvina kukodzera munhu wose.
Se prebiotic, konjac ine fermentable short-chain carbohydrates (inozivikanwawo se FODMAPs kana fermentable oligosaccharides, disaccharides, monosaccharides uye polyols). Iyo inoviriswa carbohydrate yemukati kazhinji yakanaka kune hutano hwako, asi inogona zvakare kunetsa kune vamwe vanhu kugaya. Patinoadya, aya makabhohaidhiretsi anovirisa muura mako mahombe, maanogona kukonzera akasiyana siyana egastrointestinal side effects.
Zvokudya zvakakwirira muFODMAP zvinogona kukonzera matambudziko emudumbu, zvakadai sekuputika, gasi, mazamu, uye kurwadziwa kwepamuviri. Vamwe vanhu, vakadai sevaya vane kutsamwa kwe bowel syndrome, vangada kudzivisa zvokudya zvakakwirira muFODMAPs. Kana wakambosangana nematambudziko emudumbu asingafadzi mushure mekudya konjac, ungangoda kudzikamisa madyiro ako emakabhohaidhiretsi anovirisa kana kungodya mashoma acho.
Nekudaro, sezvese chikafu chine fiber, chinofanira kudyiwa zvine mwero. Kana iwe uri kuedza kuwedzera kudya kwako kwefiber yekudya, haufanirwe kuzviita zvese kamwechete kana iwe unogona kunge uchisangana nemhedzisiro. Kushandisa fiber yakawandisa kunogona kutungamirira kumatambudziko akasiyana-siyana ematumbo, kusanganisira mazamu, manyoka, uye kunyange kuvimbiswa.
Kana inotorwa sechikafu chekuwedzera kwenguva pfupi, kusvika kumavhiki e16, konjac root inoratidzika yakachengeteka. Nekudaro, mhedzisiro yakataurwa, kusanganisira kurwadziwa mudumbu, manyoka, gasi, uye kuvimbiswa.
Kana uine dambudziko rekumedza, semuenzaniso nekuda kwekuomeswa kwesophageal kana kutetepa, ungangoda kugara kure nemapiritsi ekonjac. Iyo yekuwedzera inogona kuwedzera musophagus munzira yayo kuenda kudumbu uye kukonzera kuvharika. Zvisinei, migumisiro yakafanana haina kuonekwa mukonjac powder kana mukuwedzera capsules.
yakawandisa fiber
Maererano neHarvard Health Publishing, vakadzi vanofanira kudya pakati pe21 ne25 magiramu efiber pazuva, nepo varume vachifanira kudya pakati pe25 ne30 magiramu efiber pazuva. Huwandu chaihwo hwaunofanirwa kushandisa hunobva pane yako yakazara macalorie ekudya.
Kune marudzi maviri efiber aunogona kudya: insoluble fiber uye soluble fiber. Iwe unofanirwa kuwana inenge 60% yezuva nezuva fiber yekudya kubva kune insoluble fiber, iyo inotsigira kugayiwa uye kubuda kwechikafu apo inopfuura nemudumbu mako. Rudzi urwu rwefiber haruputsiki panguva yekugaya.
Iyo 40% yasara yefiber yako yekudya inofanirwa kubva kune soluble fiber, senge glucomannan. Soluble inogona kubatsira kugadzirisa shuga yeropa uye cholesterol uye kunonoka kugaya. Kusiyana neisinganyungudika, inoputsika painogayiwa, kunyanya panguva yekugaya; uye inogona kubatsira kudzora shuga yeropa uye cholesterol. Insoluble fiber haina kuputswa: Iyi mhando yefiber inobatsira mukugayiwa kwezvimwe zvekudya painofamba nemuura.
Sezvo chikafu chikuru chauchawana mukonjac chiri glucomannan, chikuru bhenefiti yainayo ndeye soluble fiber content.