Ngaba Iimbotyi Ezibhakiwe Zikulungele?

Umxholo

• Yintoni kwiimbotyi ezibhakiweyo?
• Iibhontshisi ezibhakiweyo Isondlo
• Izinto eziluncedo eziphezulu
• Imnandi kwaye ilunge
• Ngamana uxhasa i-Gut Health
• Ngomhla weCholesterol esezantsi
• Ukungancedi okunokwenzeka
• Phezulu kwiShukela
• Ndithanda ukuba netyuwa
• Iqulathe iZongezo
• Ngamana unokuqulatha ukungcola kwe-BPA
• Ngamana unokukwenza u-Gassy
• IiLectins zincitshisiwe ngokupheka
• Umgca osezantsi

Iimbotyi ezibhakiweyo yimidumba egutyungelwe nge-sauce elungiswe ekuqaleni okanye ithengiswe ngaphambi kweenkonkxa.

E-United States, zizitya ezithandwayo ezisecaleni kwii-cookout zangaphandle, ngelixa abantu base-United Kingdom bezitya kwi-toast.

Nangona iimbotyi zithathwa njengezisempilweni, usenokuzibuza ukuba ingaba iimbotyi ezibhakiweyo ziyafaneleka na.

Eli nqaku liphonononga iimbotyi ezibhakiweyo nokuba zilungile na kuwe.

Yintoni kwiimbotyi ezibhakiweyo?

Iimbotyi ezibhakiweyo zenziwa ngeembotyi ezincinci, ezimhlophe zaselwandle.

Ezinye izinto eziqhelekileyo sishukela, imifuno kunye neziqholo. Iiresiphi zingabandakanya i-tomato sauce, iviniga, i-molasses kunye ne-mustard.

Ezinye iimbotyi ezibhakiweyo zitya imifuno, ngelixa ezinye zinamanani amancinci ebhekoni okanye inyama yehagu ephiliswe ngetyuwa yokunambitha.

Ngaphandle kwegama labo, iimbotyi azisoloko zibhakwa. Zingaphekwa ngezinye iindlela, nazo, njengaphezulu kwesitovu okanye kwindawo yokupheka ecothayo.

Izithako eziqhelekileyo kwiimbotyi ezibhakiweyo ziimbotyi zasemanzini, iswekile, imifuno kunye neziqholo. Ezinye ziqulathe isosi yetumato, iviniga, imolasses, isardard, kunye nengulube.

Iibhontshisi ezibhakiweyo Isondlo

Iimbotyi ezibhakiweyo zibonelela ngezondlo ezininzi.

Nangona iimali zingahluka ngophawu, ikomityi eyi-1/2-indebe (130-gram) yokukhonza iimbotyi ezibhakiweyo enkonkxiweyo inikezela malunga ():

• Iikhalori: 119
• Amanqatha onke: 0.5 grams
• Zizonke iikhabho Iigrama ezingama-27
• Ifayibha: 5 iigrem
• Iprotheni: Iigrama ezi-6
• Isodium: I-19% yeNgeniso yoSuku lwemihla ngemihla (i-RDI)
• Potassium: I-6% ye-RDI
• Intsimbi: I-8% ye-RDI
• Magnesium: I-8% ye-RDI
• Zinc: Iipesenti ezingama-26 ze-RDI
• Ibhrasi: I-20% ye-RDI
• Selenium: I-11% ye-RDI
• I-thiamine (i-vitamin B1): I-10% ye-RDI
• Vitamin B6: I-6% ye-RDI

Iimbotyi ezibhakiweyo zibonelela ngefayibha kunye neprotein esekwe kwizityalo. Ikwangumthombo olungileyo we-thiamine, zinc, kunye ne-selenium, exhasa imveliso yamandla, ukusebenza komzimba kunye nempilo ye-thyroid, ngokulandelelana (2, 3, 4).

Ngokucacileyo, iimbotyi ziqulethe ii-phytates-iikhompawundi ezinokuphazamisa ukufunxwa kwezimbiwa. Nangona kunjalo, ukupheka kunye nokuncwina kunciphisa umxholo we-phytate weembotyi ezibhakiweyo ().

Iibhontshisi ezibhakiweyo zibonelela ngezixhobo eziluncedo zezityalo, kubandakanya iipolyphenols, ngokunjalo.

Oku kunokuzikhusela iiseli zakho kumonakalo obangelwe ziimolekyuli ezingazinzanga ezibizwa ngokuba ziiradical radicals kwaye zithintele ukudumba. Zombini umonakalo omkhulu wasimahla kunye nokudumba kunxulunyaniswe nesifo sentliziyo, umhlaza kunye nezinye izifo ezingapheliyo (,).

Ngenxa yomxholo wesondlo kunye nokunxulumana nomngcipheko wesifo esinganyangekiyo, izikhokelo zokutya zaseMelika zincomela ubuncinci beekomityi ezi-1/2 (275 iigrem) zemidumba ngeveki kumndilili we-2,000-calorie diet ().

Iibhontshisi ezibhakiweyo zibonelela ngezinongo ezininzi, kubandakanya iiprotein zezityalo, ifayibha, iivithamini B, iiminerali, kunye nezityalo ezikhuselayo empilweni.

Izinto eziluncedo eziphezulu

Ukongeza kumxholo wezondlo, iimbotyi ezibhakiweyo zibonelela ngezinye izibonelelo ngokunjalo.

Imnandi kwaye ilunge

Iimbotyi ezibhakiweyo zinencasa kwaye ziyathandwa ngokubanzi, ezinokukhuthaza abantu ukuba batye iimbotyi ezingaphezulu.

Olunye uphononongo lufumanise ukuba i-57% yabakwishumi elivisayo bayazithanda iimbotyi ezibhakiweyo, ngelixa ingaphantsi kwe-20% ithande isuphu yeesile okanye isaladi eyenziwe ngeembotyi ().

Iimbotyi ezibhakiweyo enkonkxiweyo ziyakhawuleza kwaye kulula ukuzilungiselela- konke ekufuneka ukwenzile kukuvula itoti kunye nokuzifudumeza.

Ngamana uxhasa i-Gut Health

Ikomityi ye-1/2 (130 gram) yeembotyi ezibhakiweyo zibonelela nge-18% ye-RDI yefayibha. Ifayibha ixhasa impilo yamathumbu, kubandakanya ukuhamba kwamathumbu rhoqo).

Ifayibha ikondla iintsholongwane emathunjini akho amakhulu okanye kwikholoni. Oku kunokunyusa inani leebhaktheriya eziluncedo ezinxulunyaniswe nokwehlisa umngcipheko womhlaza wekolon (,,).

Ngapha koko, iimbotyi ezibhakiweyo zinezixhobo zesityalo i-apigenin kunye ne-daidzein, kunye nezinye izondlo ezinokukhusela kumhlaza wekolon ().

Ngomhla weCholesterol esezantsi

Iimbotyi ezibhakiweyo zibonelela ngefayibha kunye nezinto ezibizwa ngokuba zii-phytosterol ezinokuthintela ukufunxwa kwe-cholesterol emathunjini akho. Oku kunokunciphisa i-cholesterol ephezulu yegazi, umngcipheko wesifo sentliziyo (,).

Xa abantu abadala abanecholesterol ephezulu besitya ikomityi ye-1/2 (130 gram) yeembotyi ezibhakiweyo yonke imihla kangangeenyanga ezimbini, babone ukwehla kwe-5.6% kwi-cholesterol iyonke xa kuthelekiswa naxa bengakhange batye iimbotyi (16).

Kwesinye isifundo, amadoda ane-cholesterol ephezulu yemida atya iikomityi ezi-5 (650 iigrem) zeembotyi ezibhakiweyo veki nganye kwinyanga enye. Banamava okwehla nge-11.5% kunye ne-18% iyonke kunye ne-LDL (embi) ye-cholesterol, ngokulandelelana ().

Iimbotyi ezibhakiweyo enkonkxiweyo ziyindlela ekhawulezayo nenencasa yokutya iimbotyi. Bayayixhasa impilo yamathumbu kwaye banokuhlisa i-cholesterol.

Ukungancedi okunokwenzeka

Kwelinye icala, iimbotyi ezibhakiweyo zineengxaki ezithile-uninzi lwazo unokuzinciphisa ngokuzenza kwasekuqaleni.

Phezulu kwiShukela

Iimbotyi ezibhakiweyo zihlala zinesithwathwa esinye okanye nangaphezulu, ezinje ngeswekile okanye isiraphu yemephu.

Ikomityi ye-1/2 (i-130-gram) ekhonza iimbotyi ezibhakiweyo-ezisemathinini okanye ezenziwe ngokwazo-kubandakanya umndilili weetispuni ezi-3 (iigram ezili-12) zeswekile ezongeziweyo. Le yi-20% yomda wemihla ngemihla yokutya okungama-2000-khalori (,,).

Ukutya iswekile eyongezelelekileyo kunokubangela ukubola kwamazinyo kwaye kunxulunyaniswe nomngcipheko wokutyeba kakhulu, isifo sentliziyo, uhlobo lweswekile 2, kunye neengxaki zememori (,,,).

Ubuncinci uphawu olunye lwase-US lwenza iimbotyi ezibhakiweyo eziqukethe iswekile engaphantsi ngama-25%, kwaye enye ithengiswa eYurophu ibonelela ngeembotyi ezibhakiweyo eziswiti kuphela nge-stevia-zero-calorie, iswiti yendalo.

Qaphela ukuba ukuba wenza iimbotyi ezibhakiweyo ekhaya usebenzisa iimbotyi ezinqiniweyo okanye ezomileyo, ungalawula isixa seswekile.

Ndithanda ukuba netyuwa

Isodiyam sesinye isondlo esixhalabisayo abanye abantu, ngakumbi abo bathambekele kuxinzelelo lwegazi kunye nokutya okutyiwa kakhulu ().

Iimbotyi ezibhakiweyo enkonkxiweyo ngokomyinge we-19% ye-RDI yesodium nge-1/2-indebe (130-gram) yokukhonza, ubukhulu becala evela kwityuwa eyongeziweyo ().

Iimpawu ezimbalwa zibonelela ngeentlobo ezincitshisiweyo zesodium, nangona ingezizo zonke iivenkile eziziphetheyo.

Kwiinguqulelo ezenziwe ekhaya, ungongeza ityuwa encinci. Ukuba wenza iimbotyi ezibhakiweyo usebenzisa iinkonkxiweyo endaweni yeembotyi ezomisiweyo, zihlambe kwaye uzikhuphe ukunciphisa i-sodium malunga ne-40% (24).

Iqulathe iZongezo

Uninzi lweembotyi ezibhakiweyo enkonkxiweyo zinezongezelelo, abanye abantu abakhetha ukuziphepha (25,).

Phakathi kwezona zixhaphakileyo zezi:

• Ukulungiswa kwesitashi sengqolowa. Le arhente yokuqina itshintshiwe, ngesiqhelo ngemichiza, ukuyenza isebenze ngakumbi. Ihlala isenziwa ngombona olungelelaniswe ngokwemfuza, isenzo esiphikisayo esinokuba semngciphekweni (,,).
• Umbala weCaramel. Umbala weCaramel uhlala uqukethe ikhemikhali ebizwa ngokuba yi-4-methylimidazole, enokubangela umhlaza onokubangela. Okwangoku, izazinzulu zithi amanqanaba akhoyo ngoku avunyelweyo kukutya akhuselekile (,).
• Iincasa zendalo. Oku kukhutshwa kwizityalo okanye kukutya kwezilwanyana kodwa kuhlala kungazizithako ezilula onokuzisebenzisa ekhaya. Inkcazo engacacanga ikwenza kube nzima ukuxela ukuba ngaba ukutya okuxhaphakileyo kokutya akukho (33,).

Ngamana unokuqulatha ukungcola kwe-BPA

Ingaphakathi leenqanawa zeembotyi ziqulathe imichiza i-bisphenol A (BPA), enokuthi ifikelele ekutyeni ().

Ulawulo lwezoKutya kunye neDrug (i-FDA) luthi ikhemikhali ikhuselekile ekusebenziseni okwamkelweyo ngoku, kodwa uninzi lwezazinzulu aluvumelani noko. Olunye uphando lubonisa ukuba i-BPA inokunyusa umngcipheko wokutyeba kakhulu kwaye inciphise ukuchuma, phakathi kwezinye izinto ezinokubangela impilo (,,,).

Kuphononongo lokutya okuqokelelwe kwivenkile zokutya, iimbotyi ezibhakiweyo zibeka indawo yesine ephezulu kwi-BPA phakathi kokutya okungama-55 okwahlukeneyo okuqulethe izixa ezibonakalayo zekhemikhali ().

Iimbumba ezimbalwa zeebhontshisi ezibhakiweyo zithengiswa kwiitoti ezenziwe ngaphandle kwe-BPA okanye iikhemikhali ezifanayo. Nangona kunjalo, ezi ntlobo zexabiso zibiza ngaphezulu.

Ngamana unokukwenza u-Gassy

Iibhontshisi ziqulathe ifayibha kunye nezinye iikhabho ezingaginyisi mathe ezivundiswa ziibhaktheriya emathunjini akho, ezinokubangela ukuba udlule ngaphezulu kwegesi ().

Okwangoku, isifundo esinye sifumanise ukuba bangaphantsi kwesiqingatha sabantu abongeze i-1/2 yekomityi (130 yeigram) yemidumba, kubandakanya neembotyi ezibhakiweyo, kwisidlo sabo semihla ngemihla esixela ukunyuka kwegesi.

Ukongeza, i-75% yabantu abaye baxela ukunyuka kwegesi bathi ibuyele kumanqanaba aqhelekileyo emva kweeveki ezi-2-3 zokutya iimbotyi mihla le ().

IiLectins zincitshisiwe ngokupheka

Iimbotyi, kubandakanya iindidi zemikhosi yaselwandle kwiimbotyi ezibhakiweyo, zineeprotein ezibizwa ngokuba yi-lectins.

Ithathwe ngesixa esikhulu, ii-lectins zinokuphazamisa ukwetyisa, zibangele ukonakala kwamathumbu, kwaye ziphazamise ukulingana kwehomoni emzimbeni wakho (, 43).

Nangona kunjalo, ukupheka ubukhulu becala kungasebenzi ii-lectins. Ke ngoko, ukubonakaliswa kwakho kwezi proteni kwiimbotyi ezibhakiweyo kunokuba kuncinci kwaye ayisiyiyo inkxalabo (43).

Iziphene ezinokubakho kwiimbotyi ezibhakiweyo ezinamathanga zibandakanya iswekile kunye netyuwa, izongezo zokutya, kunye ne-BPA ezingcolisayo ezivela kwi-linings. Oku kunokuncitshiswa ngokwenza iimbotyi ezibhakiweyo ukusuka ekuqaleni. Imiba yokugaya ukutya inokwenzeka.

Umgca osezantsi

Iibhontshisi ezibhakiweyo ziphezulu kwiprotheni, ifayibha, ezinye izondlo, kunye nezixhobo eziluncedo zezityalo. Banokuphucula umgangatho wamathumbu kunye ne-cholesterol.

Iindidi ezinamathanga zilungile kodwa zihlala zineeshukela ezongezelelekileyo, ityuwa, izongezo, kunye ne-BPA. Olona khetho lwakho lusempilweni kukuba ubenze kwasekuqaleni usebenzisa iimbotyi ezomisiweyo.

Iimbotyi ezibhakiweyo ezenziwe ngeeswekile ezincinci kunye nokumodareyithwa kwetyuwa kunokuba sisongezo sesondlo kukutya okunezondlo.