Iningi lemikhuba emisha ijwayele ukuza kithi ivela emazweni ase-Asia, lapho ukudla kuhluke kakhulu ekudleni kwaseNtshonalanga. Uma sicabangela lokhu, kufanele futhi sazi ukuthi lokhu kubangele ukuthi babe nokubekezelela okuphezulu ukudla okuthile esingenakho. Enye yazo i-konjac.
Ukudla kwakamuva kwemfashini kubizwa ngokuthi i-Konjac futhi, nakuba igama lakho likukhumbuza isiphuzo esidakayo, iqiniso liwukuthi i-tuber egcwele izakhiwo ezizuzisayo. Siyakutshela ukuthi kuyini futhi uma kungukudla okudlayo ngempela, okulungele ukwehlisa isisindo nokuba nempilo enempilo.
Kuyini lokhu?
I-konjac (empeleni ebizwa ngokuthi i-Amorphophallus konjac) iyi- isigaxa yemvelaphi yase-Asia futhi isetshenziswa kabanzi eChina, Japan naseKorea. Esikudlayo yimpande ye-konjac, njengoba kwenzeka kumazambane, futhi bayaqinisekisa ukuthi yakhiwe 100% ifayibha kanye namandla amakhulu okumunca amanzi.
Mhlawumbe igama lizwakala lijwayelekile kwabanye i-glucomannan, futhi i-fiber ye-Konjac isetshenziswe ngaphansi kwaleli gama kuma-pastas kanye nemikhiqizo yokudla eqinisekisa ukulahlekelwa isisindo. Eqinisweni, kuya ngokuya kuvame ukuthola ama-noodle e-Konjac ezitolo ezinkulu.
Kuyathakazelisa ukuthi ukunamathisela kwalesi tuber sekunemfashini kakhulu lapho, empeleni, kunikeza cishe izakhi zomzimba. Ngaphezu kwama-90% wokuqukethwe kwawo amanzi, ngakho-ke akufanele senze iphutha lokushintsha ukudla kwethu okusanhlamvu noma i-wholewwheat pasta esikhundleni salolu hlobo lwama-noodle.
Kuyathakazelisa ukuthi lesi yisizathu esenza abantu abaningi bayisebenzise ekudleni kwabo kwesisindo. Angifuni ukusho ukuthi asikwazi ukukufaka ekudleni okuhlukahlukene nokunomsoco, kodwa akufanele kuthathe indawo yanoma yini.
Ukupheka ama-noodle kulula njengokuwabeka ukuthi apheke imizuzu embalwa. Kuyiqiniso ukuthi ukuthungwa kwayo kwe-gelatinous kanye ne-flavour e-insipid kungabenza bangathandeki, kodwa ukunambitha ngezinongo ezifanele futhi sikuhlanganise nemifino namaprotheni, sizoba nesidlo esihlwabusayo. Futhi okunomsoco!
Njengezinzuzo singagqamisa umphumela wayo wokusuthisa isikhathi eside, ngenxa yenani elikhulu lefiber elisinikeza lona. Ngaphezu kwalokho, baqinisekisa ukuthi ilawula amazinga e-cholesterol, inciphisa ukuqunjelwa, igcina amazinga kashukela egazini futhi ithuthukise ukubukeka kwesikhumba. Esimeni lapho ubungazi, i-Konjac iphinde isetshenziswe embonini yezimonyo, nakuba ingekho ngendlela yama-noodle.
Ulwazi lokudla okunomsoco
Lawa ma-tubers agcwele ama-carbohydrate futhi awanawo amafutha. Ngokocwaningo lwangoMashi 2016 kumagazini weFood Reviews International, lwakhiwe:
- I-54 kuya ku-7% ifayibha (okukhona i-61 kuya ku-6% i-glucomannan fiber)
- 12 kuya ku-3% isitashi
- 2 kuya ku-7% ushukela
- 5 kuya ku-7% amaprotheni
I-konjac ephelele futhi iqukethe amanani amancane ezinhlobonhlobo ze micronutrients, okuhlanganisa uvithamini A, uvithamini B1 (thiamine), uvithamini B2 (niacin), uvithamini B3 (riboflavin), i-calcium, ithusi, insimbi, i-magnesium, i-manganese, i-phosphorus, i-selenium ne-zinc.
Uma isicutshunguliwe, i-konjac ingasetshenziswa njengesitashi, ufulawa, noma ijeli. Ufulawa, okuyi-glucomannan fiber, ungasetshenziswa ukwenza ukuhlukahluka kwe-carb ephansi yama-noodle noma irayisi. Nokho, kuncane kakhulu okudingekayo ukwenza lezi zinhlobo zemikhiqizo. Imikhiqizo eminingi ye-konjac ngokuvamile ingamanzi, anamanani amancane (phakathi kuka-1 no-5%) we-konjac.
Umkhiqizo ojwayelekile empeleni uyi-fiber nje futhi awekho ezinye izakhamzimba. Isibonelo, i-spaghetti ye-konjac edumile, engxenyeni ngayinye ye-100-gram, sithola ama-calories angu-9, amagremu angu-4 we-fiber kanye namagremu angu-0 weprotheyini. Azikho ezinye izakhamzimba.
Uzothola umsoco ofanayo emikhiqizweni eminingi epakishwe kusengaphambili. Irayisi eliphilayo linama-calories angu-10, amagremu angu-5 efayibha kanye namagremu angu-0.3 weprotheyini, ekuphakeni okungamagremu angu-128. Ilebula lalo mkhiqizo liphinde lithi futhi uqukethe amanani amancane, aphakathi kwephesenti elingu-1 no-4 yenani lansuku zonke, le-calcium ne-phosphorus.
Izinzuzo
Abantu abaningi baseSpain badla amagremu angu-15 kuphela efayibha ngosuku, cishe ingxenye yenani eliphelele okufanele balidle. Ukuhlanganisa i-konjac ekudleni kwakho kungasiza ukukhulisa lokho kudla kwefayibha futhi kuthuthukise impilo.
Kodwa-ke, futhi inezinzuzo ezithile ezihlobene nohlobo lwayo oluthile lwe-fiber encibilikayo, i-glucomannan. Ngokocwaningo lwangoMeyi 2016 kuJournal of Food Hydrocolloids, iglucomannan ingakwazi:
- Isekela ukwehla kwesisindo.
- Ivuselela amagciwane ahlala kukholoni yakho.
- Ivuselela amasosha omzimba. Ngenxa yezakhiwo ze-antibacterial kanye ne-antioxidant yesitshalo se-konjac, kunenkolelo yokuthi singathola ukuzivikela okukhulu. Umzimba ungasiza ekulweni nezifo ezijwayelekile njengomkhuhlane nomkhuhlane ngempumelelo.
- Ilawula amazinga e-cholesterol.
- Yehlisa i-triglycerides.
- Ikhuthaza imizwa yokwaneliseka.
- Inikeza amathumbu ngama-prebiotics anenzuzo.
- Ukulawulwa kwe-diverticulitis.
- Isiza ukulawula isifo sikashukela. Njengoba i-konjac iqukethe i-glucomannan, lena i-ejenti enhle yokusiza ukulawula amazinga kashukela emzimbeni, ngakho-ke isiza ekulawuleni isifo sikashukela kanye nezimpawu.
- Isiza ukulawula isifo samathumbu esicasulayo.
- Ikhulula ukuqunjelwa.
- Banamathela kuma-pathogens futhi bavimbele izifo.
- Iqeda ukuvuvukala. Iqukethe inani elikhulu lama-anti-inflammatory agents, angasiza ngethambo nempilo ehlangene. Singathola indlela yokondla kahle amathambo nokunciphisa ubuhlungu bamalunga. Lokhu kuwusizo ikakhulukazi kulabo abahlushwa yizimo ezifana nesifo samathambo.
Kungase futhi kube enye indlela yalabo bantu abadla ukudla okune-carb ephansi noma i-ketogenic. Ngenxa yokuthi ayinawo ama-carbs ayiziro, ukudla okwenziwe nge-konjac kuhle, futhi kunamakhalori aphansi.
Ingabe ikhuthaza ukwehla kwesisindo?
Nakuba kubonakala sengathi impande ye-konjac ingase inikeze usizo oluthile ngokuncipha kwesisindo, imibiko ayihambisani. UGlucomannan usize iqembu elincane labahlanganyeli abakhuluphele ukuba balahlekelwe isisindo namafutha amaningi kuneqembu elithatha i-placebo, ngokusho kocwaningo lwango-2015 olwanyatheliswa kuyi-Journal of the American College of Nutrition. Kodwa-ke, olunye ucwaningo, olwanyatheliswa ngo-2014 kumagazini ofanayo, lwabika imiphumela ephikisanayo, ephawula ukuthi isengezo sokulahlekelwa isisindo asizange sisize abantu ukuba balahlekelwe isisindo ngaphezu kweqembu le-placebo.
Ukuthobelana nokuthatha isengezo kungase kudingeke ukuthi kucatshangelwe lapho kuhlolwa imiphumela yalezi zifundo ezimbili eziphikisanayo. Ucwaningo luka-2015 lubike ukulahlekelwa kwesisindo esikhulu uma abahlanganyeli abangavumelani besusiwe emiphumeleni. Kodwa ucwaningo olwengeziwe olunokubikwa okunembile okuvela kubahlanganyeli lusadingeka ukuze kutholwe ukuthi ingabe impande ye-konjac ingasiza ngokuthembekile ngokuncipha kwesisindo.
Njengesengezo, akuqiniseki ukuthi impande iyithuluzi eliphumelelayo lokulahlekelwa isisindo, kodwa isetshenziselwa ukulungisa ukudla ephansi kilojoule lokho kungakusiza ukuthi wonge ama-calories ekudleni kwakho ukuze ulahlekelwe isisindo. Ama-noodle e-Shirataki, ama-noodle afana ne-spaghetti enziwe ngempande ye-konjac, awawona nje kuphela ama-calories aphansi, kodwa futhi aphansi ngama-carbohydrates. Ukuphakelwa okungu-114-ounce kunamakhalori angu-10, amagremu angu-3 wamacarbohydrates, namagremu angu-3 efayibha. Njenge-tofu, ama-noodle e-shirataki athatha ukunambitheka kwanoma yini axutshwe nayo, ngakho hlanganisa lawa ma-noodle anekhalori ephansi nesoso yakho katamatisi oyintandokazi noma uwasebenzise ukwenza i-noodle inyakaze.
Impande ye-Konjac iphinde isetshenziselwe ukwenza "irayisi," umkhiqizo ongenakhalori kanye ne-carbohydrate, okwenza kube indawo enhle yerayisi langempela, elinama-calories angu-250 ekuphakeni kwenkomishi eyodwa ephekiwe. Khonza njenge-side dish noma uyisebenzise ukwenza isaladi esekelwe okusanhlamvu.
Yimiphi imikhiqizo equkethe i-konjac?
I-Konjac iyisisekelo sokudla kwase-Japanese, kodwa ingatholakala emikhiqizweni okungeyona eyokudla.
- Ukudla: I-konjac iyisithako emikhiqizweni ehlukahlukene yokudla, okuhlanganisa ama-noodle e-shirataki, i-gelatin, nofulawa we-konjac. Lezi zithako zithandwa ekuphekeni kwendabuko yaseJapane; abanye abakhiqizi baphinde bamakethe njengezinto ezingenayo i-gluten.
- Izithako zokudla: singathenga i-glucomannan, ingxenye ebalulekile ye-konjac, njengesengezo sokudla. Kodwa-ke, i-FDA ayilawuli izithasiselo, ngakho-ke awukho umthamo ojwayelekile. Sizothintana nochwepheshe bezempilo ngaphambi kokwengeza izithasiselo ekudleni.
- Ukunakekelwa kwesikhumba: I-Konjac root iyithuluzi lokuhlanza elidumile embonini yokunakekelwa kwesikhumba. Singasebenzisa isipontshi se-konjac (esenziwe kusuka empandeni) ukuze sihlanze ngobumnene futhi sikhiphe isikhumba, sisuse amangqamuzana esikhumba afile. Ukufaka isicelo, sizomane sicwilise isipontshi emanzini afudumele imizuzu eyishumi. Sizosebenzisa isiponji esimanzi ngqo ebusweni, sihlikihle isipontshi ngokunyakaza okuyisiyingi ukuze sihlanze ngokuphelele isikhumba.
Izingozi ezingaba khona
Imiphumela engemihle ivela ohlotsheni lwama-carbohydrate eliwaqukethe. Nakuba lezi ngokuvamile zinenzuzo, azifanele wonke umuntu.
Njenge-prebiotic, i-konjac iqukethe ama-carbohydrate e-short-chain fermentable (owaziwa nangokuthi I-FODMAP noma oligosaccharides fermentable, disaccharides, monosaccharides kanye polyols). Okuqukethwe kwekhabhohayidrethi evubelayo kuvamise ukuba kuhle empilweni yakho, kodwa kungase futhi kube nzima kubantu abathile ukugayeka. Uma siwadla, lawa ma-carbohydrate abila emathunjini akho amakhulu, lapho engabangela khona imiphumela emibi ehlukahlukene yesisu.
Ukudla okuphezulu kuma-FODMAP kungabangela izinkinga zamathumbu, njengokuqunjelwa, igesi, amajaqamba, nobuhlungu besisu. Abantu abathile, njengalabo abane-bowel syndrome ecasulayo, bangadinga ukugwema ukudla okuphezulu kuma-FODMAP. Uma uhlangabezane nezinkinga zamathumbu ezingemnandi ngemva kokudla i-konjac, kungase kudingeke unciphise ukudla kwakho amakhabhohayidrethi avutshelwayo noma umane udle kancane.
Kodwa-ke, njengakho konke ukudla okune-fiber, kufanele kudliwe ngokulinganisela. Uma uzama ukwandisa ukudla kwakho i-fiber yokudla, akufanele ukwenze konke ngesikhathi esisodwa noma maningi amathuba okuba ube nemiphumela engemihle. Ukudla i-fiber eningi kungaholela ezinkingeni ezihlukahlukene zamathumbu, okuhlanganisa amajaqamba, isifo sohudo, ngisho nokuqunjelwa.
Uma kuthathwa njengesengezo sokudla isikhathi esifushane, kufika emavikini angu-16, impande ye-konjac ibonakala iphephile. Nokho, imiphumela emibi iye yabikwa, kuhlanganise nobuhlungu besisu, isifo sohudo, igesi, nokuqunjelwa.
Uma unenkinga yokugwinya, isibonelo ngenxa yokuqina kommizo noma ukuncipha, ungase ufune ukuhlala kude namaphilisi e-konjac. I-supplement ingakhula ku-esophagus endleleni eya esiswini futhi ibangele ukuvinjelwa. Kodwa-ke, imiphumela efanayo ayizange ibonwe ku-konjac powder noma kuma-capsules engeziwe.
fiber ngokweqile
Ngokusho kwe-Harvard Health Publishing, abesifazane kufanele badle phakathi kuka-21 no-25 amagremu efayibha ngosuku, kuyilapho amadoda kufanele adle phakathi kwama-25 nama-30 amagremu efayibha ngosuku. Inani eliqondile okufanele ulisebenzise lisekelwe emalini ekhalori ephelele.
Kunezinhlobo ezimbili zefiber ongazidla: i-insoluble fiber kanye ne-soluble fiber. Kufanele uthole cishe amaphesenti angama-60 efayibha yakho yansuku zonke ephuma ku-fiber engancibiliki, esekela ukugayeka kokudla kanye nokuphuma kokudla njengoba idlula emgudwini wakho wamathumbu. Lolu hlobo lwefiber aluphulwa ngesikhathi sokugaya.
U-40% osele wefayibha ewuthathile kufanele uqhamuke ku-soluble fiber, njenge-glucomannan. I-soluble ingasiza ukulawula ushukela wegazi ne-cholesterol futhi ibambezele ukugaya. Ngokungafani ne-insoluble, iyaphuka lapho igaywa, ikakhulukazi phakathi nenqubo yokugaya; futhi ingasiza ukulawula ushukela wegazi ne-cholesterol. I-Insoluble fiber ayiphulwa: Lolu hlobo lwefayibha lusiza ekugayeni ukudla okunye njengoba luhamba emathunjini.
Njengoba isakhi esiyinhloko ozosithola ku-konjac kuyi-glucomannan, inzuzo eyinhloko enayo wukuqukethwe kwayo kwefayibha encibilikayo.