Iiplantain zitshintsha incasa kunye nenkangeleko njengoko zivuthwa. Kodwa ngaba bayawutshintsha umxholo wezondlo zabo? Njengoko zisuka eluhlaza kwaye ziqinile ukuya kumthubi kwaye zithambe, ngaba zilahlekelwa ngomnye umxholo wazo wefiber?
Akunjalo kanye, abalahlekelwa yifayibha, kodwa iyatshintsha njengoko ibhanana evuthiweyo. Isuka ekubeni nesitatshi esixhathisayo ukuya kwesinye ngaphantsi. Isitashi esinganyangekiyo luhlobo lwefiber efumaneka kwi-prebiotic efumaneka ikakhulu kukutya okufana neecereals, iitapile, iibhanana kunye neembotyi. Njengoko negama lisitsho, ezi sitatshi ziyamelana nokuqhekeka kwindlela yokwetyisa. Oku kuzivumela ukuba zihlale zomelele de zifike emathunjini amakhulu, apho zingasetyenziswa njengamafutha ebhaktheriya elungileyo emathunjini ethu.
ifayibha iyatshintsha
Njengoko ibhanana ivuthwa, ubume bayo becarbohydrate buqhekeka ukusuka kwimicu ye-prebiotic kunye ne-pectin ukuya kwiswekile. Ngokomzekelo, ibhanana eluhlaza ngokupheleleyo iqulethe ngaphezu kwe-3 grams yefiber, ngelixa ibhanana evuthiweyo ingaphantsi kwe-2 grams yefiber. Isixa secarbohydrates sisonke kwibhanana sihlala singaguquki, nokuba leliphi izinga lokuvuthwa kwayo. Kodwa utshintsho kumxholo wefayibha lunokubalelwa kwi utshintsho lwecarbohydrates njengoko lukhula. Amaxabiso ezinye izondlo, ezinje nge potassium, ivithamin C, iiprotheyini kunye namafutha, zihlala zingaguquguquki kulo naliphi na inqanaba lokuvuthwa.
Enye into etshintshayo xa ibhanana ivuthwa ngumba we Ukuzonwabisa. Oku kuthetha ukuba ukutya ibhanana evuthiweyo ngokuchasene nokutya okuluhlaza kunokuba neziphumo ezahlukeneyo kumdla wakho. Iplantain evuthiweyo ilungele ukubhaka. Kodwa iibhanana ezincinci ezivuthiweyo ziyacetyiswa ukuba ufumane ngaphezulu koko ifayibha prebiotic. I-prebiotic fiber inefuthe lokuhlutha, isenza sizive sigcwele ixesha elide. Oko kutshiwo, iplantain eluhlaza ngokupheleleyo ayinakungcamla njengokutya kweplantain evuthiweyo, ke siza kukhangela indawo ephakathi. Ukuba ibhanana igqithile kubomi bayo, inokulungela ngcono isonka sebhanana kunexesha lesnack.
Uhlaza lunefiber eninzi
Kwaye ngelixa umxholo weswekile unokubonakala uphezulu, isalathisi se-glycemic yeebhanana ezivuthiweyo ngokwenene amanqaku aphantsi angama-51, ngelixa isiqhamo esincinci (ephuzi kunye namanye amacandelo aluhlaza) amanqaku angaphantsi kwama-42. Oku kuthetha ukuba iibhanana ziya kunceda ukugcina igazi. amanqanaba eswekile ahambelanayo (xa kuthelekiswa nokutya okuphezulu kwe-GI), ngelixa thintela i-spikes ezinkulu kunye neediphu.
Oku kungenxa yobuninzi bestatshi esixhathisayo kwisiqhamo, esihamba kumathumbu amancinci ngaphandle kokufunxa kakhulu kwigazi. Iibhanana ke ngoko lukhetho oluhle lokutya kubantu abanesifo seswekile okanye abanye abazama ukulawula amanqanaba eswekile yegazi.
Uninzi lwethu lunokucinga ukuba iibhanana kufuneka zibe tyheli ngokupheleleyo xa sizitya. Kodwa iibhanana zisempilweni kwaye zikhuselekile ukuba zityiwe nakweliphi na inqanaba lokukhula kwazo. Kwixesha elizayo xa sikhangela enye, kufuneka sikhumbule ukuba ibhanana i uhlaza oluncinci lunokuba nefayibha kancinane amathumbu anobuhlobo kuneyo evuthwe ngokupheleleyo okanye evuthwe kakhulu (ezo zinokuba ngcono kwenye yeendlela zethu zokupheka zebhanana ezisempilweni).