Iibhanana 101: Amanqaku esondlo kunye neziBonelelo zeMpilo

Umxholo

• Iinyani ngesondlo
• IiCarbs
• Imisonto
• Iivithamini kunye neeminerals
• Olunye uhlobo lwezityalo
• Izibonelelo zezempilo zebhanana
• Impilo yentliziyo
• Ukucola impilo
• Iibhanana ezantsi
• Umgca wezantsi

Iibhanana ziphakathi kwezona zityalo zibalulekileyo zokutya emhlabeni.

Bavela kusapho lwezityalo ezibizwa UMusa ezizalelwe kuMazantsi mpuma eAsia kwaye zikhule kwiindawo ezininzi ezishushu zehlabathi.

Iibhanana ngumthombo osempilweni wefayibha, i-potassium, ivithamini B6, ivithamin C, kunye nee-antioxidants ezahlukeneyo kunye nee-phytonutrients.

Zininzi iintlobo kunye nobukhulu obukhoyo. Umbala wabo uhlala uluhlaza uluhlaza, kodwa ezinye iintlobo zibomvu.

Eli nqaku likuxelela yonke into ekufuneka uyazi malunga neebhanana.

Iinyani ngesondlo

Iinyani zesondlo sebhanana e-1 ephakathi (100 grams) zezi ():

• Iikhalori: 89
• Amanzi: 75%
• Iprotheni: 1.1 iigram
• IiCarbs: 22.8 iigrem
• Iswekile: 12.2 amagremu
• Ifayibha: 2.6 iigram
• Amafutha: 0.3 iigrem

IiCarbs

Iibhanana zingumthombo otyebileyo wekharbho, ezenzeka ikakhulu njengesitatshi kwiibhanana ezingavuthwanga kunye neeswekile kwiibhanana ezivuthiweyo.

Ukwenziwa kwe-carb yeebhanana kutshintsha kakhulu ngexesha lokuvuthwa.

Eyona nto iphambili kwiibhanana ezingavuthwanga isitatshi. Iibhanana eziluhlaza ziqulathe ukuya kuthi ga kuma-80% esitatshi esilinganiswe ngokobunzima obomileyo.

Ngexesha lokuvuthwa, isitatshi siguqulwa sibe siswekile kwaye siphela singaphantsi kwe-1% xa ibhanana ivuthwe ngokupheleleyo (2).

Ezona ntlobo zixhaphakileyo zeswekile kwiibhanana ezivuthiweyo yi-sucrose, fructose, kunye neswekile. Kwiibhanana ezivuthiweyo, umxholo weswekile uwonke unokufikelela ngaphezulu kwe-16% yesisindo esitsha (2).

Iibhanana zinesalathiso esisezantsi se-glycemic (GI) sama-42-58, kuxhomekeka ekubeni sivuthiwe na. I-GI linyathelo lokukhawuleza kokutya ekungeneni kwegazi lakho kunye nokuphakamisa iswekile yegazi (3).

Umxholo webhanana ophezulu wesitatshi esinganyangekiyo kunye nefayibha ucacisa i-GI yabo ephantsi.

Imisonto

Umlinganiselo ophakamileyo wesitashi kwiibhanana ezingavuthwanga isitatshi esimelana noko, esidlula emathunjini akho angatyiswanga.

Kwisisu sakho esikhulu, esi sitashi sivundiswa ziibhaktheriya ukwenza i-butyrate, i-asidi enamafutha amancinci abonakala eneziphumo kwimpilo yamathumbu ().

Iibhanana zikwangumthombo olungileyo wezinye iintlobo zefayibha, ezinje nge-pectin. Ezinye ze-pectin kwiibhanana zinyibilikiswa ngamanzi.

Xa iibhanana zivuthwa, umyinge wepectin enyibilikayo yamanzi uyanda, sesinye sezizathu eziphambili zokuba iibhanana zijike zithambe njengoko zikhula (5).

Zombini i-pectin kunye ne-starch enganyangekiyo ukumodareyitha ukunyuka kweswekile yegazi emva kwesidlo.

Iibhanana ubukhulu becala zenziwe ziikhabhohbhayithi. Iibhanana ezingavuthwanga zinokuqulatha izixa ezifanelekileyo zesitatshi esinganyangekiyo, esisebenza njengefayibha, esinceda amathumbu akho kunye nokukhuthaza amanqanaba eswekile esempilweni.

Iivithamini kunye neeminerals

Iibhanana zingumthombo olungileyo weevithamini kunye neeminerals, ngakumbi i-potassium, ivithamin B6, kunye nevithamini C ().

• Potassium. Iibhanana zingumthombo olungileyo we potassium. Ukutya okuphezulu kwi-potassium kunokwehlisa uxinzelelo lwegazi kubantu abanamanqanaba aphakamileyo kunye nezibonelelo zempilo yentliziyo ().
• Vitamin B6. Iibhanana ziphezulu kwivithamini B6. Ibhanana enye ephakathi ngokomgangatho inokubonelela ukuya kuthi ga kwiipesenti ezingama-33 zeXabiso lemihla ngemihla (DV) lale vithamini.
• Uvithamini C. Njengazo zonke iziqhamo, iibhanana zingumthombo olungileyo wevithamini C.

Iibhanana ziqulathe inani leevithamini kunye neeminerals ngexabiso elifanelekileyo. Oku kubandakanya i-potassium kunye neevithamini B6 kunye noC.

Olunye uhlobo lwezityalo

Iziqhamo kunye nemifuno ziqulathe iintlobo ezininzi zezinto eziphilayo, kwaye iibhanana azikho njalo.

• Dopamine. Nangona kubalulekile ukuba yi-neurotransmitter kwingqondo yakho, i-dopamine evela kwiibhanana ayiweleli isithintelo segazi-lobuchwephesha ukuze ichaphazele imeko. Endaweni yoko isebenza njenge-antioxidant ().
• ICatechin. Ii-flavonoids ezininzi ze-antioxidant zifumaneka kwiibhanana, ikakhulu ikatekini. Banxulunyaniswa nezibonelelo ezahlukeneyo zempilo, kubandakanya ukunciphisa umngcipheko wesifo sentliziyo (8,).

Njengezinye iziqhamo, iibhanana ziqulathe ii-antioxidants ezininzi ezisempilweni, ezinoxanduva lwezibonelelo zazo ezininzi zempilo. Oku kubandakanya i-dopamine kunye necatechin.

Izibonelelo zezempilo zebhanana

Iibhanana ziqhayisa ngenani leenzuzo zezempilo.

Impilo yentliziyo

Isifo sentliziyo ngoyena nobangela uqhelekileyo wokufa kwabantu ngaphambi kwexesha.

Iibhanana ziphezulu kwi-potassium, iminerali ekhuthaza impilo yentliziyo kunye noxinzelelo lwegazi oluqhelekileyo. Ibhanana enye yobukhulu obuphakathi iqulethe i-0.4 gram yale minerali.

Ngokutsho kohlalutyo olukhulu lwezifundo ezininzi, ukusetyenziswa kwemihla ngemihla kweepesenti ze-1.3-1.4 ye-potassium kunxulunyaniswe nomngcipheko ophantsi wama-26% wesifo sentliziyo ().

Ukongeza, iibhanana ziqulathe i-antioxidant flavonoids ekwayanyaniswa nokwehla okukhulu kwengozi yesifo sentliziyo ().

Ukucola impilo

Iibhanana eziluhlaza ezingavuthwanga ziqulathe izixa ezikhulu zesitatshi esinganyangekiyo kunye neepectin, ezizintlobo zentsinga yokutya.

Ukuxhathisa kwesitatshi kunye neepectins kusebenza njengezakha-mzimba, ukuxhasa ukukhula kweebacteria zesisu.

Emathunjini akho, ezi fayibha zivundiswa ziibhaktheriya eziluncedo ezenza i-butyrate, i-asidi ye-asidi enamafutha ekhuthaza impilo yamathumbu (,).

Iibhanana zinokuba luncedo kwimpilo yentliziyo ngenxa yamanqanaba aphezulu e-potassium kunye ne-antioxidants. Ngaphezulu, isitatshi sabo esinganyangekiyo kunye neepectins banokukhuthaza impilo yekolon.

Iibhanana ezantsi

Kukho izimvo ezixubeneyo malunga nokuba iibhanana zilungile na kubantu abane-2 yeswekile.

Kuyinyani ukuba iibhanana ziphezulu kwisitashi kunye neswekile. Ke, umntu unokulindela ukuba babangele ukonyuka okukhulu kweswekile yegazi.

Kodwa ngenxa ye-GI yabo esezantsi, ukusetyenziswa ngokulingeneyo kweebhanana akufuneki kuphakamise amanqanaba eswekile yegazi phantse ngokufana nokunye ukutya okuphezulu kwe-carb.

Oko kwathethi, abantu abanesifo seswekile kufuneka bakuphephe ukutya iibhanana ezininzi ezivuthiweyo. Kuhlala kungcono ukujonga amanqanaba eswekile yegazi ngononophelo emva kokutya iswekile eninzi kunye neecarbs.

Kwinqaku elahlukileyo, olunye uphononongo lubonisa ukuba esi siqhamo singumngcipheko wokuqhinwa, ngelixa abanye besithi iibhanana zinokuba neziphumo ezichaseneyo (,).

Xa zisetyenziswe ngokumodareyitha, iibhanana azinaziphumo zibi.

Iibhanana ngokubanzi zithathwa njengezisempilweni. Nangona kunjalo, abantu abanesifo seswekile sesi-2 kufuneka bakuphephe ukutya kakhulu iibhanana ezivuthwe kakuhle.

Umgca wezantsi

Iibhanana ziphakathi kweziqhamo ezisetyenziswa kakhulu ehlabathini.

Ngokuyintloko yenziwe zii-carbs, ziqulathe ixabiso elifanelekileyo leevithamini, iiminerali kunye nee-antioxidants. I-Potassium, i-vitamin C, i-catechin, kunye ne-starch enganyangekiyo ziphakathi kwezakha mzimba ezisempilweni.

Iibhanana zinokufumana izibonelelo ezininzi- kubandakanya ukuphuculwa kwentliziyo kunye nempilo yokwetyisa- xa isetyenziswa rhoqo njengenxalenye yendlela yokuphila esempilweni.