Ama-plantain ashintsha ukunambitheka nokubukeka kwawo njengoba evuthwa. Kodwa ingabe bayashintsha futhi okuqukethwe kwabo okunomsoco? Njengoba besuka ekubeni luhlaza futhi beqinile baye ophuzi futhi bethambile, ingabe balahlekelwa okunye okuqukethwe yifayibha?
Hhayi impela, abalahlekelwa i-fiber, kodwa iyashintsha njenge- ubhanana ovuthiwe. Isuka ekubeni nesitashi esingazweli kakhulu iye kwesinye esingaphansi. Isitashi esingazweli wuhlobo lwe-prebiotic fiber etholakala ikakhulukazi ekudleni okufana nokusanhlamvu, amazambane, ubhanana, nobhontshisi. Njengoba igama lisho, lezi sitashi ziyamelana nokuwohloka emgudwini wokugaya ukudla. Lokhu kuzivumela ukuthi zihlale ziqinile zize zifike emathunjini amakhulu, lapho zingasetshenziswa khona njengophethiloli wamagciwane amahle asemathunjini ethu.
I-fiber iyashintsha
Njengoba ubhanana uvuthwa, ukwakheka kwawo kwe-carbohydrate kuyawohloka kusuka ku-prebiotic fibers kanye ne-pectin kuya kushukela. Isibonelo, ubhanana oluhlaza ngokuphelele uqukethe ngaphezu kwamagremu angu-3 wefayibha, kuyilapho ubhanana ovuthwe ngokweqile unamagremu angaphansi kuka-2 efayibha. Inani lama-carbohydrates ebhanana lihlala lingashintshi, kungakhathaliseki ukuthi livuthwe kangakanani. Kodwa ukuguqulwa kokuqukethwe kwe-fiber kungabangelwa yi- ukuguqulwa kwama-carbohydrate ayo njengoba ikhula. Amanani wezinye izakhi, njenge-potassium, uvithamini C, amaprotheni namafutha, ahlala engashintshile kunoma yisiphi isigaba sokuvuthwa.
Enye into eshintshayo njengoba ubhanana uvuthwa yisici se satiety. Lokhu kusho ukuthi ukudla ubhanana ovuthiwe uma uqhathanisa nokudla okuluhlaza kungaba nemiphumela ehlukene esuthi. Ukhova ovuthiwe kakhulu ulungele ukubhaka. Kodwa ubhanana ongavuthiwe uyanconywa ukuze uthole okwengeziwe kwalokho i-prebiotic fiber. I-prebiotic fiber inomphumela wokusutha, okusenza sizizwe sigcwele isikhathi eside. Uma sekushiwo, ama-plantain aluhlaza ngokugcwele angase anganambithisisi njengama-plantains avuthiwe, ngakho-ke sizobe sifuna indawo emaphakathi. Uma ubhanana usudlule isikhathi sawo, ungase ulungele kangcono isinkwa sikabhanana kunesikhathi sokudla okulula.
Imifino eluhlaza ine-fiber eyengeziwe
Futhi nakuba okuqukethwe ushukela kungase kubonakale kuphakeme, inkomba ye-glycemic kabhanana ovuthiwe empeleni ithola amaphuzu aphansi angu-51, kuyilapho isithelo esingavuthwanga kancane (esiphuzi esinezingxenye ezithile eziluhlaza) sithola amaphuzu angaphansi kwama-42. Lokhu kusho ukuthi ubhanana uzosiza ekugcineni igazi. amazinga kashukela angaguquki (uma kuqhathaniswa nokudla okuphezulu kwe-GI), kuyilapho vimbela ama-spikes amakhulu namadiphu.
Lokhu kungase kube ngenxa yobuningi besitashi esiqinile esithelweni, esihamba emathunjini amancane ngaphandle kokumuncwa okuningi egazini. Ngakho-ke ubhanana uwukukhetha okuhle kokudla kubantu abanesifo sikashukela noma abanye abazama ukulawula amazinga kashukela egazini.
Abaningi bethu bangase bacabange ukuthi ubhanana kufanele ube phuzi ngokuphelele lapho siwadla. Kodwa ubhanana unempilo futhi uphephile ukudliwa kunoma yisiphi isigaba sokukhula kwawo. Ngokuzayo lapho sibheka eyodwa, kufanele sikhumbule ukuthi ubhanana ongu- okuluhlaza okuncane kungase kube nefayibha ethe xaxa amathumbu kunesivuthwe ngokugcwele noma esivuthwe ngokweqile (lezo zingase zibe ngcono kweyodwa yokupheka kwethu kophudingi olunempilo kabhanana).