Uninzi lweendlela ezintsha zivame ukuza kuthi zivela kumazwe aseAsia, apho ukutya kuhluke kakhulu kukutya kwaseNtshona. Xa sithathela ingqalelo oku, kwakhona sifanele sazi ukuba oku kubangele ukuba babe nokunyamezela okuphezulu kokutya okuthile esingenako. Omnye wabo yikonjac.
Ukutya okufashisayo kwamva nje kubizwa ngokuba yiKonjac kwaye, nangona igama layo likukhumbuza isiselo esinxilisayo, inyaniso kukuba i-tuber egcwele iipropati ezincedo. Siyakuxelela ukuba yintoni na kwaye ukuba ngokwenene kukutya okudliwayo, okulungele ukunciphisa umzimba kunye nokuba nobomi obunempilo.
Yintoni na?
I-konjac (eneneni ebizwa ngokuba yi-Amorphophallus konjac) yi Isifo sephepha yemvelaphi yaseAsia kwaye isetyenziswa kakhulu eTshayina, eJapan naseKorea. Into esiyidlayo yingcambu yekonjac, njengoko isenzeka kwiitapile, kwaye bayaqinisekisa ukuba yenziwe 100% ifayibha kunye nomthamo omkhulu wokufunxa amanzi.
Mhlawumbi igama livakala liqhelekile kwabanye iglucomannan, kwaye i-fiber ye-Konjac isetyenziswe phantsi kweli gama kwi-pastas kunye nemveliso yokutya eqinisekisa ukulahleka kwesisindo. Ngapha koko, kuya kuxhaphaka ukufumana ii-noodle ze-Konjac kwiivenkile ezinkulu.
Kuyathakazelisa ukuba intlama yale tuber ibe yefashoni kakhulu xa, ngokwenene, inika phantse izondlo. Ngaphezulu kwe-90% yomxholo wayo ngamanzi, ngoko akufuneki senze impazamo yokutshintsha ukutya kwethu okuqhelekileyo kweecereals okanye i-pasta yengqolowa epheleleyo ngolu hlobo lwe-noodles.
Okumangalisayo kukuba, esi sizathu sokuba abantu abaninzi bayisebenzise ekutyeni kwabo ukunciphisa umzimba. Andifuni ukuthi asinakukwazi ukuyifaka kwizidlo ezahlukeneyo kunye nezilungelelanisiweyo, kodwa akufanele zithathe indawo yayo nantoni na.
Ukupheka i-noodles kulula njengokuzibeka ukuba zipheke imizuzu embalwa. Kuyinyani ukuba i-gelatinous texture kunye ne-flavour e-insipid inokubenza bangabikho, kodwa ukugcoba kunye neziqholo ezifanelekileyo kunye nokudibanisa nemifuno kunye neeprotheni, siya kuba nesidlo esimnandi. Kwaye okunesondlo!
Njengeenzuzo sinokuqaqambisa isiphumo salo sokutya ixesha elide, enkosi kwisixa esikhulu sefiber esisinika yona. Ukongeza, baqinisekisa ukuba ilawula amanqanaba e-cholesterol, iyanciphisa ukuqunjelwa, igcina amanqanaba eswekile yegazi kunye nokuphucula ukubonakala kwesikhumba. Kwimeko apho ubungazi, iKonjac ikwasetyenziswa kushishino lwezithambiso, nangona ingekho ngohlobo lweenoodles.
Ulwazi lwezondlo
Ezi tubers ziphelele ubukhulu becala ziicarbohydrates kwaye azinamafutha kwaphela. Ngokutsho kophononongo lukaMatshi ka-2016 kwimagazini ye-Food Reviews International, yenziwe:
- I-54 ukuya kwi-7% ifayibha (apho i-61 ukuya kwi-6% yi-glucomannan fiber)
- I-12 ukuya kwi-3% isitashi
- I-2 ukuya kwi-7% yeswekile
- I-5 ukuya kwi-7% yeeprotheni
I-konjac epheleleyo ikwaqulethe ixabiso elincinci leentlobo ezahlukeneyo micronutrients, eziquka i-vitamin A, i-vitamin B1 (i-thiamine), i-vitamin B2 (i-niacin), i-vitamin B3 (i-riboflavin), i-calcium, i-copper, i-iron, i-magnesium, i-manganese, i-phosphorus, i-selenium kunye ne-zinc.
Xa sele igqityiwe, i-konjac ingasetyenziswa njengestatshi, umgubo, okanye ijeli. Umgubo, oyintloko ye-glucomannan fiber, ingasetyenziselwa ukwenza utshintsho lwe-carb ephantsi ye-noodle okanye irayisi. Nangona kunjalo, kuncinci kakhulu okufunekayo ukwenza ezi ntlobo zeemveliso. Uninzi lweemveliso zekonjac zininzi zamanzi, kunye neemali ezincinci (phakathi kwe-1 kunye ne-5%) ye-konjac.
Imveliso engumndilili ngokuyimfuneko ifayibha kwaye akukho ezinye izondlo. Ngokomzekelo, i-spaghetti edumileyo ye-konjac, kwisahlulo ngasinye se-100-gram, sifumana iikhalori ezili-9, i-4 grams yefiber kunye ne-0 grams yeprotheni. Azikho ezinye izondlo.
Uya kufumana isondlo esifanayo kwiimveliso ezininzi ezipakishwe kwangaphambili. Irayisi ye-Organic ineekhalori ezili-10, i-5 grams yefiber kunye ne-0.3 grams yeprotheni, kwi-128-gram yokukhonza. Ileyibhile yale mveliso iphinda ithi iqulethe ixabiso elincinci, phakathi kwe-1 kunye ne-4 yepesenti yexabiso lemihla ngemihla, i-calcium kunye ne-phosphorus.
Izinzuzo
Uninzi lwabantu baseSpain badla kuphela i-15 grams yefiber ngosuku, malunga nesiqingatha semali iyonke abafanele bayidle. Ukudibanisa i-konjac kwisidlo sakho kunokunceda ukonyusa i-fiber intake kunye nokuphucula impilo.
Nangona kunjalo, ikwanezibonelelo ezithile ezinxulumene nohlobo lwayo oluthile lwefiber enyibilikayo, iglucomannan. Ngokophononongo lukaMeyi ka-2016 kwiJournal of Food Hydrocolloids, iglucomannan inako:
- Ixhasa ukunciphisa umzimba.
- Ivuselela iintsholongwane ezihlala kwikholoni yakho.
- Ivuselela amajoni omzimba. Ngombulelo kwiipropathi ze-antibacterial kunye ne-antioxidant yesityalo se-konjac, kukholelwa ukuba sinokufumana ukugonywa okukhulu. Umzimba unokunceda ukulwa nezigulo eziqhelekileyo njengengqele kunye nomkhuhlane ngempumelelo ngakumbi.
- Ilawula amanqanaba e-cholesterol.
- Yehlisa i-triglycerides.
- Ukhuthaza iimvakalelo zokwaneliseka.
- Ibonelela amathumbu kunye prebiotics eziluncedo.
- Ukulawulwa kwe-diverticulitis.
- Inceda ukulawula isifo seswekile. Njengoko i-konjac iqulethe i-glucomannan, le yi-arhente enkulu yokunceda ukulawula amanqanaba eswekile emzimbeni, ngoko ke inceda ukulawula isifo seswekile kunye neempawu.
- Inceda ukulawula isifo samathumbu esicaphukisayo.
- Iphelisa ukuqhina.
- Banamathela kwiintsholongwane kwaye banqande izifo.
- Ichasa ukudumba. Iqulethe inani elikhulu lama-anti-inflammatory agents, anokunceda kwithambo kunye nempilo edibeneyo. Sinokufumana indlela yokondla ngokufanelekileyo amathambo kunye nokunciphisa intlungu edibeneyo. Oku kuluncedo ngakumbi kwabo bathwaxwa ziimeko ezifana nesifo samathambo.
Isenokuba yenye indlela kwabo bantu bakwi-carb ephantsi okanye izidlo ze-ketogenic. Ngenxa yokuba i-zero inet carbs, ukutya okwenziwa nge-konjac kufanelekile, kwaye kuneekhalori eziphantsi.
Ngaba ikhuthaza ukunciphisa umzimba?
Nangona kubonakala ukuba ingcambu ye-konjac inokunika uncedo oluthile lokunciphisa umzimba, iingxelo azihambelani. UGlucomannan wanceda iqela elincinane labathathi-nxaxheba abatyebileyo ukuba balahlekelwe ubunzima kunye namafutha ngaphezu kweqela elithatha indawo ye-placebo, ngokutsho kophando lwe-2015 olupapashwe kwi-Journal ye-American College of Nutrition. Nangona kunjalo, olunye uphando, olupapashwe kwi-2014 kwiphephancwadi elifanayo, luchaze iziphumo eziphikisanayo, ziphawula ukuba isongezelelo sokulahlekelwa kwesisindo asizange sincede abantu balahlekelwe ubunzima ngaphezu kweqela le-placebo.
Ukuthotyelwa kokuthatha isongezelelo kunokufuneka kuthathelwe ingqalelo xa kuvavanywa iziphumo zezi zifundo zimbini ezibonakala ziphikisana. Uphononongo lwe-2015 luchaze ukulahleka kwesisindo esibalulekileyo emva kokuba abathathi-nxaxheba abangathobeliyo basuswe kwiziphumo. Kodwa uphando olongezelelweyo olunengxelo echanekileyo evela kubathathi-nxaxheba lusafuneka ukufumanisa ukuba ingcambu ye-konjac inokunceda ngokuthembekileyo ekulahlekeni kobunzima.
Njengesongezelelo, akuqinisekanga ukuba ingcambu iyisixhobo esisebenzayo sokulahlekelwa kwesisindo, kodwa isetyenziselwa ukulungiselela ukutya ikhalori esezantsi oko kunokukunceda ugcine iikhalori kwisidlo sakho ukuze unciphise umzimba. I-noodle ye-Shirataki, i-spaghetti-efana ne-noodle eyenziwe kwingcambu ye-konjac, ayigcini nje ngeekhalori eziphantsi, kodwa kunye ne-carbohydrates ephantsi. I-114-ounce yokukhonza ineekhalori ezili-10, i-3 grams ye-carbohydrates, kunye ne-3 grams yefiber. Njengetofu, i-shirataki noodles ithatha incasa yayo nayiphi na into exutywe nayo, ke xuba ezi noodles zineekhalori eziphantsi kunye nesosi yetumata oyithandayo okanye uzisebenzise ukwenza i-noodle inyakaze-qhotsa.
Ingcambu ye-Konjac isetyenziselwa ukwenza "irayisi," imveliso ye-calorie kunye ne-carbohydrate-free, iyenza ibe yindawo efanelekileyo yerayisi yokwenene, ene-calories ye-250 kwi-cup ephekiweyo ye-1-cup. Khonza njengesitya sokutya okanye uyisebenzise ukwenza isaladi esekelwe kwiinkozo.
Zeziphi iimveliso ezinekonjac?
I-Konjac yeyona nto isisiseko kwi-cuisine yaseJapan, kodwa inokufumaneka nakwiimveliso ezingezokutya.
- Ukutya: I-konjac sisithako kwiimveliso ezahlukeneyo zokutya, kubandakanya i-shirataki noodles, igelatin, kunye nomgubo we-konjac. Ezi zithako zithandwa ekuphekeni kwendabuko yaseJapan; abanye abavelisi bazithengisa njenge gluten-free replacements.
- Izongezo zokutya: sinokuthenga i-glucomannan, icandelo elibalulekileyo le-konjac, njengesongezelelo sokutya. Nangona kunjalo, i-FDA ayilawuli izongezo, ngoko akukho dosage eqhelekileyo. Siza kuthethana nochwepheshe bezempilo ngaphambi kokuba songeze izongezo ekutyeni.
- Ukhathalelo lolusu: Ingcambu ye-Konjac sisixhobo esithandwayo sokucoca kwishishini lokunakekelwa kwesikhumba. Singasebenzisa i-sponge ye-konjac (eyenziwe kwingcambu) ukucoca ngobumnene kunye nokukhupha ulusu, ukususa iiseli zesikhumba ezifileyo. Ukufaka isicelo, siya kuntywila nje isipontshi emanzini afudumeleyo imizuzu elishumi. Siza kusebenzisa isiponji esimanzi ngokuthe ngqo ebusweni, siphulula isiponji kwiintshukumo zesetyhula ukucoca ngokupheleleyo ulusu.
Ingozi ekhoyo
Iziphumo ebezingalindelekanga zivela kuhlobo lwecarbohydrates oluqulethwe kuyo. Nangona ezi ziluncedo ngokubanzi, azifanelekanga kumntu wonke.
Njenge-prebiotic, i-konjac iqulethe i-carbohydrates ye-fermentable short-chain (ekwaziwa njenge FODMAP okanye oligosaccharides fermentable, disaccharides, monosaccharides kunye polyols). Umxholo wekhabhohayidrethi ovubelayo uhlala ulungile kwimpilo yakho, kodwa kunokuba nzima kubantu abathile ukwetyisa. Xa sizitya, ezi carbohydrates ziyavunda emathunjini akho amakhulu, apho zinokubangela iziphumo ebezingalindelekanga ezahlukeneyo zesisu.
Ukutya okuphezulu kwi-FODMAP kunokubangela iingxaki zesisu, ezifana ne-bloating, igesi, i-cramps, kunye nesisu esibuhlungu. Abantu abathile, njengabo banesifo se-bowel syndrome, banokudinga ukuphepha ukutya okuphezulu kwi-FODMAP. Ukuba uye wafumana iingxaki ezingemnandanga zamathumbu emva kokutya i-konjac, unokufuna ukunciphisa ukutya kwakho kwecarbohydrates evundileyo okanye utye kancinci kuzo.
Nangona kunjalo, njengakuko konke ukutya okutyebileyo kwefayibha, kufuneka ityiwe ngokumodareyitha. Ukuba uzama ukwandisa ukutya kwakho kwifiber yokutya, akufanele uyenze yonke ngexesha elinye okanye unokufumana iziphumo ebezingalindelekanga. Ukutya ifayibha eninzi kunokukhokelela kwiingxaki ezahlukeneyo zamathumbu, kuquka iikram, urhudo, kunye nokuqhinwa.
Xa kuthathwa njengesongezelelo sokutya ixesha elifutshane, ukuya kwiiveki ze-16, ingcambu ye-konjac ibonakala ikhuselekile. Nangona kunjalo, iziphumo ebezingalindelekanga ziye zaxelwa, kubandakanya intlungu yesisu, isifo sohudo, igesi, kunye nokuqunjelwa.
Ukuba unenkathazo yokuginya, umzekelo ngenxa yokuqina kommizo okanye ukucutha, unokufuna ukuhlala kude neepilisi ze-konjac. I-supplement inokwandisa kwi-esophagus kwindlela eya kwisisu kwaye ibangele ukuvala. Nangona kunjalo, iziphumo ezifanayo azizange zibonwe kwi-konjac powder okanye kwii-capsules zokuncedisa.
ifayibha engaphezulu
Ngokutsho kweHarvard Health Publishing, abafazi kufuneka badle phakathi kwe-21 kunye ne-25 grams yefiber ngosuku, ngelixa amadoda kufuneka adle phakathi kwe-25 kunye ne-30 grams yefiber ngosuku. Isixa esichanekileyo omele usitye sisekwe kwikhalori yakho iyonke yokutya.
Zimbini iintlobo zefiber onokuthi uzitye: ifayibha enganyibilikiyo kunye nefiber enyibilikayo. Kuya kufuneka ufumane malunga ne-60% yefiber yakho yemihla ngemihla kwifiber enganyibilikiyo, exhasa ukugaya kunye nokukhutshelwa kokutya njengoko kudlula kwindlela yakho yesisu. Olu hlobo lwefiber aluphulwanga ngexesha lokugaya.
I-40% eseleyo yefiber yakho yokutya kufuneka ivele kwifiber enyibilikayo, efana neglucomannan. I-soluble inokunceda ukulawula iswekile yegazi kunye ne-cholesterol kunye nokulibazisa ukugaya. Ngokungafaniyo ne-insoluble, iyaphuka xa igayiwe, ngokukodwa ngexesha lenkqubo yokugaya; kwaye inokunceda ukulawula iswekile yegazi kunye ne-cholesterol. Ifayibha enganyibilikiyo ayiqhekezwanga: Olu hlobo lwefiber lunceda ekutyiseni kokunye ukutya njengoko luhamba emathunjini.
Kuba esona sondlo osifumana kwikonjac yiglucomannan, eyona nzuzo iphambili enayo sisiqulatho sayo sefiber enyibilikayo.