Bayanda abantu abathenga uhlobo oluthile lwamazambane ansomi agqamile. Imfashini yemifino empeleni ibizwa nge-Ube. Ngenxa yokunyakaza kokudla okusekelwe ezitshalweni (kanye nokufinyelela okwengeziwe ezithelweni nemifino evela kwezinye izingxenye zomhlaba), sithola ukudla okunhlobonhlobo okwengeziwe.
Asikho isidingo sokuvuvukala ukuze udle i-broccoli kuphela. Ukwengeza imifino emisha neyoqobo, njengo- ube, kwenza ukudla kube lula futhi kungabi nesicefe. Ukufaka izithelo nemifino ehlukahlukene kwenza ukudla kube nemibala eminingi futhi kunambitheke futhi kunikeza wonke ama-antioxidants nama-phytonutrients umzimba okudingeka uchume. Ukuzama ukudla okusha kungenye yezindlela ezingcono kakhulu zokuvimbela isithukuthezi futhi wenze ukudla okunempilo kube ingxenye evamile yokuphila kwakho kwansuku zonke.
Kwenzenjani ?
Kuyinto a isigaxa onsomi ngombala ohlobene nobhatata osawolintshi okungenzeka ukuthi uwadla njalo. Nakuba ifana nobhatata ngokwakheka nangosayizi, ube unesikhumba esimnyama nenyama ensomi ejulile.
Naphezu kokuba idabuka ePhilippines, muva nje isithandwa emhlabeni wonke ngombala wayo oyingqayizivele kanye nokunambitheka okumnandi, okunesitashi. Umthunzi omnyama onsomi ungumbala ojabulisayo futhi odlalayo wokupheka nokubhaka. Futhi, maphakathi nenkathi ye-Instagram, noma ubani ufuna ukukhombisa izindlela zokupheka ezimibalabala.
Naphezu kombala wawo, awumnandi njengobhatata wakudala. Futhi ayinakho ukuthungwa okumanzi nokushelela lapho iphekiwe. Ine-flavour ethambile, enencanyana yesithelo esomisiwe ne-vanilla. Yize abanye beyichaza njengekhilimu futhi ifana nekakhukhunathi.
Izakhamzimba kanye nenani lokudla okunempilo
Ngokomsoco, ifana nse namanye ubhatata. Zombili ziyimithombo emihle kakhulu ye-fiber, amavithamini, namaminerali, futhi inothile ngama-antioxidants, asiza ukuvikela ekulimaleni kwamangqamuzana emzimbeni. Nakhu okuthola ekuphakeleni okukodwa kwe-be ephekiwe:
- Amandla: 120 kilojoule
- Amafutha: 0 amagremu
- Ama-carbohydrate: 27 amagremu
- Fibre: 4 amagremu
- Amaprotheni: 1 gram
- Ushukela: 0 amagremu
- I-Sodium: 10 mg
Ngaphezu kwalokho, uthola futhi ama-milligram angu-12 uvithamini C, amanani amancane we i-calcium, i-iron ne-vitamin A.
Omunye umehluko omkhulu phakathi kukabhatata kanye ne-be wuhlobo lwama-antioxidant oluhambisana nombala walo. Nakuba umbala osawolintshi kabhatata ubonisa okuqukethwe kwe-carotenoid ecebile, umbala onsomi ubonisa okuningi ama-anthocyanins. Ama-anthocyanins, nawo abangela imibala yamajikijolo ejulile ebomvu nensomi, kukhonjisiwe ukuthi asize umzimba ukuba ulwe nokuvuvukala.
I-yam ensomi nayo ingumthombo omuhle we ama-carbohydrate ayinkimbinkimbi, ikakhulukazi isitashi. Isitashi esingazweli singasebenza njengefayibha enkulu ye-prebiotic. Ama-prebiotics asiza amagciwane anempilo emathunjini ukuthi achume futhi avikele amasosha ethu omzimba.
Ekugcineni, kokubili iphrofayili ka-be ye-antioxidant kanye nokuqukethwe kwe-fiber kwenza kube isengezo esihle ekudleni okulwa nokuvuvukala.
Izinzuzo
I-be inemiphumela eminingi emihle empilweni. Ngenxa yalesi sizathu, kunconywa ukuthi ungenise ekudleni okuvamile noma nini lapho kungenzeka noma kulula ukukuthola.
Ucebile kuma-antioxidants
I-Ube inothile ngama-antioxidants, kuhlanganise nama-anthocyanins kanye uvithamini C. Ama-Antioxidants asiza ukuvikela amaseli emonakalweni obangelwa ama-molecule ayingozi abizwa ngokuthi ama-radicals mahhala. Umonakalo omkhulu wamahhala uxhumene nezimo eziningi ezingapheli, okuhlanganisa umdlavuza, isifo senhliziyo, isifo sikashukela, kanye nokuphazamiseka kwe-neurodegenerative.
Le mifino yezimpande ezinsomi ingumthombo omkhulu kavithamini C, osebenza njenge-antioxidant enamandla emzimbeni. Eqinisweni, ucwaningo luye lwabonisa ukuthi ukudla uvithamini C amaningi kungakhuphula amazinga e-antioxidant aze afike ku-35%, okuvikela emonakalweni we-oxidative cell.
I-Las ama-anthocyanins futhi ziwuhlobo lwe-antioxidant polyphenol. Ukusetshenziswa njalo kwezithelo nemifino ecebile ngama-polyphenols kuye kwaxhunyaniswa nengozi ephansi yezinhlobo ezihlukahlukene zomdlavuza.
ukulawula ushukela wegazi
Ama-flavonoid aku-purple ube aboniswe ukusiza ukwehlisa ushukela egazini kubantu abanesifo sikashukela sohlobo 2. Ukukhuluphala nokuvuvukala okubangelwa ukucindezeleka okwenziwe nge-oxidative kwandisa ingozi yokumelana ne-insulin, ukulawulwa kabi kukashukela egazini, igazi kanye nesifo sikashukela sohlobo 2.
Ukumelana ne-insulin yilapho amangqamuzana engaphenduli ngendlela efanele ku-insulin ye-hormone, enesibopho sokugcina ukulawula ushukela wegazi.
Olunye ucwaningo lwaphawula ukuthi okukhishwe okune-flavonoid okucebile kwe-ube kunciphise ingcindezi ye-oxidative kanye nokungazweli kwe-insulin ngokuvikela amaseli akhiqiza i-insulin kumanyikwe. Lokhu kungenzeka ngenxa yengxenye inkomba ephansi ye-glycemic kwe ube Lokhu, okusukela ku-0 kuye ku-100, kuyisilinganiso sokuthi ushukela ungena ngokushesha kangakanani egazini.
I-Ubes inenkomba ye-glycemic engu-24, okusho ukuthi ama-carbohydrate ehla kancane abe ushukela, okuholela ekukhululweni okuqinile kwamandla kunokwenyuka koshukela egazini.
Ithuthukisa ukugaya
Imifino yezimpande ezinsomi ingasiza ukuthuthukisa impilo yamathumbu. Agcwele ama-carbohydrate ayinkimbinkimbi futhi angumthombo omuhle wesitashi esimelana nezifo, uhlobo lwama-carbohydrate amelana nokugayeka kokudla.
Ucwaningo luthi andisa inani le-bifidobacteria, uhlobo lwamagciwane amathumbu anenzuzo, endaweni yokulingisa yamathumbu amakhulu. Lawa mabhaktheriya adlala indima ebalulekile empilweni yamathumbu, esiza ukudiliza ama-carbohydrate ayinkimbinkimbi kanye ne-fiber. Bangase basize ngisho nokunciphisa ingozi yezimo ezithile, njengomdlavuza we-colorectal, isifo samathumbu esivuvukalayo, nesifo samathumbu esicasulayo. Baphinde bakhiqize ama-fatty acids anempilo namavithamini B.
Yehlisa umfutho wegazi
Umfutho wegazi ophakeme uyingozi enkulu yokuhlaselwa yinhliziyo nokushaywa unhlangothi. Amajikijolo ansomi angase abe nemiphumela yokwehlisa umfutho wegazi. Abacwaningi bakholelwa ukuthi lokhu kungenzeka ngenxa yokuqukethwe kwayo okunamandla kwe-antioxidant.
Isayensi ithi ingasiza ukwehlisa umfutho wegazi ngendlela efanayo nemithi evamile yokwehlisa umfutho wegazi ebizwa ngokuthi i-angiotensin-converting enzyme inhibitors (ACE inhibitors). Nokho, ucwaningo olwengeziwe kubantu luyadingeka ngaphambi kokuphetha ngokuthi ukudla ube kungawehlisa yini umfutho wegazi.
Ithuthukisa izimpawu ze-asthma
I-asthma yisifo esingapheli sokuvuvukala kwemigudu yomoya. Ucwaningo luphakamisa ukuthi ukudla okuphezulu kwama-antioxidants afana namavithamini A no-C kuhlotshaniswa nengozi ephansi yesifuba somoya.
Isifuba somoya kubantu abadala sihlotshaniswa nokudla okuncane kukavithamini A. Eqinisweni, abantu abanesifuba somoya bahlangana ngokwesilinganiso kuphela cishe u-50% wesilinganiso esinconywayo sansuku zonke sikavithamini A. Ngaphezu kwalokho, isifo sesifuba somoya senyuke ngo-12% kulabo ababenomoya ophansi. ukudla okuphansi kwe-vitamin C ekudleni.
I-Ube iwumthombo omuhle wamavithamini A no-C, ikusiza ukuthi uhlangabezane namazinga okudla nsuku zonke kulawa mavithamini.
Ingabe i-be kanye ne-taro ziyefana?
Kungenzeka ukuthi uke wezwa ngenye imifino yezimpande ezinsomi ebizwa ngokuthi taro ebukeka kabi njenge-be, futhi ubungeke uwena wedwa ongabadidayo. Nakuba zingase zifane ngandlela-thile ngaphandle, azikona neze ukudla okufanayo.
Nakuba i-taro ingathatha umbala onsomi okhanyayo, ngokuvamile imhlophe noma i-beige ngombala. Futhi, ngenxa yokuthi ine-flavour engathathi hlangothi, i-taro isetshenziswa kakhulu ezitsheni ezinomsoco. Kunalokho, i-be, ne-flavour yayo emnandi namantongomane, ifaneleka kakhulu kuma-dessert.
Uyidla kanjani?
Ngicabanga ukuthi ucabanga ukwenza eyodwa isaladi noma amanye amazambane anongwe ngale tuber; kodwa, ngaphezu kokuba nzima ukuyithola kunoma iyiphi isitolo esikhulu, kufanele wazi ukuthi ungayithenga kanjani. Ungathola izinguqulo eziyimpuphu noma ezikhishwe, kodwa kuyanconywa ukuthi ukhethe i-be yonke.
Uma usuthole izandla zakho kolunye ube, ukunambitheka okumnandi kanye nokuthungwa okukhilimu kuzokwenza kube ukukhetha okungokwemvelo kwakho dulcesnjengezimpahla ezibhakwayo. Ivamise ukusetshenziswa kuma-dessert amaningi e-Filipino njengamakhekhe, amakhekhe, amakhekhe oshizi, amakhukhi, u-ayisikhilimu, netiye lebhamuza.
Ungangeza amazambane acubuziwe kusuka ku-be kuya kuma-pancake noma ama-waffles nezindlela zokupheka zesinkwa esisheshayo. Isebenza kahle futhi cishe kunoma iyiphi iresiphi ebiza i-puree yamathanga. Kodwa-ke, i-be ayilungile nje kuphela ukwanelisa izinyo elimnandi. Yebo, ungakwazi futhi ukubhaka, ukuwosa futhi ukugoqe, njengoba ubungenza amazambane avamile noma ubhatata.