Sonke sizwile nge-tapioca pudding, kodwa abantu abaningi abazi ngezinzuzo zalokhu kudla. I-starch-based, ijwayele ukusetshenziselwa ukujiya ukudla okufana nesobho nesitshulu. Ize isetshenziswe kwezinye iziphuzo, njengetiye lebhamuza. Ukwengeza, ufulawa we-tapioca uyasetshenziswa nasezimpahleni ezibhakwayo.
Nokho, ukusetshenziswa kwayo akugcini ekudleni. Lesi sithako siphinde sisetshenziselwe izinjongo zemithi nezasekhaya, njengesitashi sezingubo kanye nokujiya ngopende wemvelo.
I-Tapioca ivame ukudidaniswa nempande yomdumbula, okuyimifino okukhishwa kuyo isitashi. Ezinye zezinzuzo ze-cassava zabelwana nalezo ze-tapioca.
Iyini i-tapioca?
I-Tapioca isitashi esikhishwe empandeni yomdumbula. Ngokuvamile kukhiqizwa ngendlela yeparele noma impushana. Amaparele e-Tapioca asetshenziswa ekudleni okuwuketshezi naseziphuzweni, kuyilapho inguqulo eyimpushana ijwayele ukupheka, ukubhaka, kanye nezinjongo ezingezona zokudla.
Impande yomdumbula ingumthombo wayo. Njengoba ivela emifino enesitashi, akumangazi ukuthi i-tapioca ibhekwa njengesitashi futhi yakhiwe ikakhulukazi ama-carbohydrate. Lokhu kuchaza ukuthi kungani ngezinye izikhathi isetshenziselwa ukwengeza isitashi nokuqina kwezingubo.
Enkomishini enguhhafu yamaparele e-tapioca sithola:
- 272 amakhalori
- 67.4 amagremu wama-carbohydrate (amaphesenti angu-22 yenani lansuku zonke noma i-DV)
- 0.1 amagremu wamaprotheni
- 0 amagremu amafutha
- 0.7 amagremu we-fiber
- Amagremu angama-2.5 kashukela
- I-7% ye-DV yensimbi
- 4% DV manganese
Ayinayo i-cholesterol, iphansi ku-sodium, futhi ayinazo izifo ezivamile ezihlanganisa i-gluten, ukolweni, ubisi, isoya, amaqanda, inhlanzi namantongomane.
Inani lokudla okunempilo
Uma ugwema ukolweni ngenxa yokungabekezelelani kwe-gluten, kungenzeka ukuthi ucabange ukusebenzisa enye ufulawa njengofulawa we-tapioca. Lo fulawa une-flavour emnandi kancane futhi usetshenziselwa ukujiyisa amasoso nokwenza izinto ezibhakwayo uma uhlanganiswe nofulawa.
Iqukethe cishe inani elifanayo lama-calories njengofulawa kakolweni. Ingxenye yenkomishi kafulawa we-gluten-free iqukethe amakholori angu-170 kuya kwangu-200. Ngokuqhathanisa, ukukhonza okufanayo kukafulawa kakolweni ophelele kuqukethe ama-calories angu-204.
Wonke ama-calories kufulawa we-tapioca avela ekuqukethe ama-carbohydrate. Ngokungafani nofulawa kakolweni, ufulawa we-tapioca uqukethe amaprotheni amancane kakhulu noma amafutha. Engxenyeni yenkomishi kafulawa sithola amagremu angama-42 kuya ku-52 wamacarbohydrate. Ama-carbohydrate awumthombo wamandla okhethwa ngumzimba futhi kufanele anikeze iningi lama-calories akho. Nakuba kungumthombo omuhle wama-carbohydrate, hhayi umthombo omuhle we-fiber, uhlobo lwama-carbohydrate umzimba wakho ongakwazi ukugayeka.
Futhi, ayinayo i-sodium Nakuba lesi yisakhamzimba esibalulekile, iningi lithola okungaphezu kwalokho elikudingayo. Kwabanye abantu, ukudla i-sodium eningi kubangela ukugcina uketshezi, okubuye kwenyuse umfutho wegazi futhi kwandise ingozi yokushaywa unhlangothi nokuhluleka kwenhliziyo. Ukuze ulawule i-sodium uma ubhaka ngofulawa we-tapioca, nciphisa inani likasawoti owungezayo ezimpahleni zakho ezibhakiwe, futhi khumbula ukuthi ukudla okufana nesoda yokubhaka nakho kunesodium.
imiphumela emihle
Nakuba i-tapioca ingafakwa endleleni yokuphila enempilo, ayikona ngokwemvelo ukudla okunempilo. Ama-calories ku-tapioca aphuma ikakhulukazi kuma-carbohydrate, futhi inamavithamini namaminerali aphansi. Lesi yisizathu esenza ukuthi isitashi sibhekwe njenge-agent ebophayo noma yokuqina ukuze yengezwe ezitsheni hhayi njengento ekhanga kakhulu.
Nokho, kunezinzuzo ze-cassava ezingabiwa ne-tapioca. Umdumbula ungumthombo omkhulu wesitashi esingazweli, esikhishelwa ukwenza i-tapioca. Isitashi esingazweli ikakhulukazi kunenzuzo emgudwini wokugaya ukudla. Olunye ucwaningo lubuyekeze izici zokudla okunomsoco zesitashi esingazweli ezenza kube nenzuzo kakhulu empilweni yamathumbu. Abacwaningi bathola ukuthi, kubantu nasezilwaneni, isitashi esingazweli sithuthukisa inani lamagciwane “amahle” ku-gut microbiome. Ingase futhi ibe nezakhiwo ezihlobene nokulwa nokuvuvukala, isifo sikashukela, nokukhuluphala.
Kolunye ucwaningo, abacwaningi babheke ucwaningo lwezilwane nolwabantu ukuze bathole izindima zesitashi esingazweli ngale kwempilo yamathumbu. Kubahlanganyeli abangabantu, isitashi esimelana naso satholakala kwandisa ukuzwela kwe-insulin. Abacwaningi baphawula ukuthi le nzuzo ingabuye ibalulwe ekuhlangabezaneni nemfuneko yefiber yokudla, ikakhulukazi ekudleni okuvutshiwe.
Ifanele ukudla okuvinjelwe
Abantu abaningi abaguli noma abawubekezeleli ukolweni, okusanhlamvu, kanye ne-gluten. Ukulawula izimpawu zabo, kufanele balandele ukudla okulinganiselwe. Njengoba i-tapioca ngokwemvelo ingenakho okusanhlamvu ne-gluten, ingaba indawo efanelekile yemikhiqizo esekelwe ukolweni noma ummbila.
Ngokwesibonelo, ingasetshenziswa njengofulawa wokubhaka nokupheka noma njengendawo yokuqinisa isobho noma amasoso. Nokho, singase sifune ukukuhlanganisa nezinye izinsalela, njengofulawa we-alimondi noma ufulawa kakhukhunathi, ukuze kwandiswe inani lemisoco.
Iqukethe isitashi esingazweli
Isitashi esingazweli sixhunyaniswe nenani lezinzuzo zezempilo ezijwayelekile. Iphakela amagciwane anenzuzo emathunjini, ngaleyo ndlela yehlise ukuvuvukala kanye nenani lamabhaktheriya ayingozi. Ingase futhi yehlise amazinga kashukela egazini ngemva kokudla, ithuthukise i-glucose ne-insulin metabolism, futhi ikhulise ukusutha. Lezi zonke izici ezinomthelela empilweni engcono ye-metabolic.
Izimpande zomdumbula ziwumthombo wemvelo wesitashi esingazweli. Kodwa-ke, i-tapioca, umkhiqizo otholakala empandeni yomdumbula, unokuqukethwe kwesitashi semvelo okuphansi okungazweli, mhlawumbe ngenxa yokucubungula. Ucwaningo luyashoda ngezinzuzo zezempilo zesitashi esingazweli esishintshwe ngamakhemikhali uma siqhathaniswa nesitashi esimelana nemvelo.
Ingabe kukhona okungalungile ekusetshenzisweni kwayo?
Ukusetshenziswa komdumbula ongalungiswanga kahle kungabangela ubuthi i-cyanide. Lokhu kukhathazeka kuthinta kakhulu abantu basemazweni asathuthuka. Eqinisweni, kunemiphumela emibi embalwa ebikiwe ye-tapioca. Nokho, abacwaningi abaningi bayavuma ukuthi ucwaningo olwengeziwe luyadingeka.
Enye yezinto ezimbi ukuthi iningi lakhiwe ngama-carbohydrate. Lokhu kusho ukuthi abantu abanesifo sikashukela kufanele banciphise ukudla kwabo okuqukethe le ngxenye. Iphinde ibe umthombo kaningi kilojoule. Lokhu kungakhinyabeza ukwehla kwesisindo kanye nemigomo yokufaneleka kwabanye abantu, njengoba inamakhalori amaningi kodwa imisoco ephansi.
Ingabangela ushevu
Impande yomdumbula ngokwemvelo iqukethe isakhi esinobuthi esibizwa ngokuthi linamarina. Lokhu kuguqulwa kube yi-hydrogen cyanide emzimbeni futhi kungabangela ubuthi be-cyanide. Ukungena kwezimpande zomdumbula ezingacutshungulwanga kahle kuhlotshaniswa nobuthi be-cyanide, isifo sokukhubazeka esibizwa ngokuthi i-konzo, ngisho nokufa.
Eqinisweni, kube khona izifo eziwubhubhane ze-konzo emazweni ase-Afrika ezithembele ekudleni komdumbula obabayo ongagayelwanga ngokwanele, njengangezikhathi zezimpi noma isomiso. Kodwa-ke, kunezindlela ezimbalwa zokususa i-linamarin ngesikhathi sokucubungula nokupheka. I-tapioca ekhiqizwa ukuthengisa ngokuvamile ayinawo amazinga ayingozi e-linamarin futhi iphephile ukuthi ingadliwa.
Ukungezwani nomdumbula
Azikho izehlakalo eziningi ezibhaliwe zokungezwani ne-cassava noma i-tapioca. Nokho, abantu i-allergic ku-latex ingase ibe nokungezwani komzimba ngenxa ye-cross-reactivity. Lokho kusho ukuthi umzimba wenza iphutha kwinhlanganisela ye-cassava ye-allergenic ku-latex, okubangela ukungezwani komzimba. Lokhu kwaziwa nangokuthi yi-latex-fruit syndrome.