Iibhanana: zilungile okanye zimbi?

Umxholo

• Iibhanana ziqulathe izondlo ezininzi ezibalulekileyo
• Iibhanana ziphezulu kwiFayibha kunye neStatshi eSixhathisayo
• Iibhanana zichaphazela njani ukunciphisa umzimba?
• Iibhanana ziphezulu kwiPotassium
• Iibhanana zikwanesixa esifanelekileyo seMagnesium
• Iibhanana zinokufumana izibonelelo zeMpilo yokuGaya ukutya
• Ngaba iiBhanana zikhuselekile kubantu abanesifo seswekile?
• Ngaba iibhanana zinazo naziphi na iimpembelelo zempilo ezibi?
• Njengazo zonke iziqhamo, iibhanana ziphilile kakhulu

Iibhanana ziphakathi kweziqhamo ezithandwa kakhulu ehlabathini.

Banokuphatheka kakhulu kwaye kulula ukuba basebenzise, ​​bebenza ukuba babe nokutya okukuko ngokugqibeleleyo.

Iibhanana zikwanesondlo esifanelekileyo, kwaye ziqulathe izixa ezikhulu zefayibha kunye nee-antioxidants.

Nangona kunjalo, abantu abaninzi banamathandabuzo malunga neebhanana ngenxa yeswekile yabo ephezulu kunye nomxholo wecarb.

Eli nqaku lithatha inkangeleko eneenkcukacha kwiibhanana kunye nefuthe lazo kwimpilo.

Iibhanana ziqulathe izondlo ezininzi ezibalulekileyo

Ngaphezulu kwe-90% yeekhalori kwiibhanana zivela kwiikhabhobhothi.

Njengokuba ibhanana ivuthwa, isitatshi kuyo sijika sibe siswekile.

Ngesi sizathu, iibhanana ezingavuthwanga (eziluhlaza) ziphezulu kwisitatshi kunye nesitatshi esinqabileyo, ngelixa iibanana ezivuthiweyo (ezimthubi) ziqulathe iswekile eninzi.

Iibhanana ziqulathe isixa esifanelekileyo sefayibha, kwaye ziphantsi kakhulu kwiproteni kunye namafutha.

Zininzi iintlobo zeebhanana ezikhoyo, ezibangela ubungakanani kunye nombala wahluka. Ibhanana ebukhulu obuphakathi (i-118 gram) ineebhalori ezimalunga ne-105.

Ibhanana eliphakathi liqulathe oku kulandelayo ():

• Potassium: I-9% ye-RDI.
• Vitamin B6: Iipesenti ezingama-33 ze-RDI.
• Vitamin C: I-11% ye-RDI.
• Magnesium: I-8% ye-RDI.
• Ibhrasi: I-10% ye-RDI.
• Imanganizi: I-14% ye-RDI.
• Ifayibha: 3.1 iigram.

Iibhanana ziqulathe ezinye izinto ezincedisayo zezityalo kunye nee-antioxidants ngokunjalo, kubandakanya i-dopamine kunye necatechin (, 3).

Ngolwazi oluthe kratya kwizondlo kwiibhanana, eli nqaku linayo yonke into ekufuneka uyazi.

Iibhanana zingumthombo olungileyo wezinongo, kubandakanya i-potassium, ivithamin B6, ivithamin C kunye nefayibha. Zinee-antioxidants ezahlukeneyo kunye nezixhobo zezityalo.

Iibhanana ziphezulu kwiFayibha kunye neStatshi eSixhathisayo

Ifayibha ibhekisa kwii-carbs ezingenakucolwa kwinkqubo yokugaya ephezulu.

Ukutya okuphezulu kwefayibha kunxulunyaniswe nezibonelelo ezininzi zempilo. Ibhanana nganye iqulethe malunga ne-3 gram, eyenza ukuba ibe ngumthombo olungileyo wefayibha (, 4).

Iibhanana eziluhlaza okanye ezingavuthwanga zityebile kwisitatshi esinganyangekiyo, uhlobo lwecarbohydrate engaginyiyo esebenza njengefayibha. I-greener ibhanana yile, ininzi umxholo wesitashi esinganyangekiyo (5).

Isitatshi esichasayo siye sanxulunyaniswa nezibonelelo ezininzi zempilo (,,,,,,,):

• Ukuphucula impilo yekolon.
• Ukwanda kwemvakalelo yokugcwala emva kokutya.
• Ukunciphisa ukunganyangeki kwi-insulin.
• Izinga leswekile esezantsi yegazi emva kokutya.

I-Pectin lolunye uhlobo lwefayibha yokutya efumaneka kwiibhanana. I-Pectin ibonelela ngefomathi yolwakhiwo kwiibhanana, ibanceda bagcine ukumila.

Xa iibhanana zivuthwa ngaphezulu, ii-enzymes ziqala ukophula i-pectin kwaye iziqhamo ziba zithambile kunye ne-mushy (13).

Iipectins zinokunciphisa ukutya kunye nokulinganisa amanqanaba eswekile yegazi emva kokutya. Banokukunceda ukukhusela umhlaza wekolon (,,,).

Iibhanana ziphezulu kwifayibha. Iibhanana ezingavuthwanga zikwanobutyebi kwisitatshi esinganyangekiyo kunye nepectin, enokuthi ibonelele ngezibonelelo ezininzi zempilo.

Iibhanana zichaphazela njani ukunciphisa umzimba?

Akukho phando luye lwaphanda iziphumo zebhanana ekwehliseni ubunzima bomzimba.

Nangona kunjalo, olunye uphononongo lwabantu abatyebe kakhulu, abanesifo seswekile baphande ngendlela ibhanana engavuthwanga ngayo isitatshi (isitatshi esinganyangekiyo) ubunzima bomzimba obuchaphazelekayo kunye nobuntununtunu be-insulin.

Bafumanise ukuba ukuthatha i-24 gram yesitashi sebhanana suku ngalunye kwiiveki ezi-4 kubangele ukwehla kobunzima be-2.6 lbs (1.2 kg), ngelixa kuphucula ubuntununtunu be-insulin ().

Olunye uphononongo luye lwadibanisa ukusetyenziswa kweziqhamo ekulahlekeni kobunzima. Isiqhamo siphezulu kwi-fiber, kwaye ukutya okuninzi kwefayibha kunxulunyaniswa nobunzima bomzimba obuphantsi (,,).

Ngapha koko, isitatshi esinganyangekiyo sifumene ingqalelo yakutshanje njengesixhobo sokunciphisa ubunzima ().

Inokuba negalelo ekulahlekeni kobunzima ngokwandisa ukuzala kunye nokunciphisa ukutya, oko ke kunceda abantu batye iikhalori ezimbalwa (,).

Nangona kungekho zifundo zibonise ukuba iibhanana ngomntu ngamnye Isizathu sokulahleka kobunzima, baneempawu ezininzi ezinokubenza ukuba banciphise ukutya okufanelekileyo.

Oko kuthethiweyo, iibhanana ayikokutya okulungileyo kokutya okune-carb ephantsi. Ibhanana eliphakathi liqulathe iigram ezingama-27 zecarbs.

Umxholo wefayibha weebhanana unokukhuthaza ukulahleka kwesisindo ngokwandisa imvakalelo yokugcwala kunye nokunciphisa ukutya. Nangona kunjalo, umxholo we-carb ophezulu weebhanana ubenza bangakulungeli ukutya okune-carb ephantsi.

Iibhanana ziphezulu kwiPotassium

Iibhanana zezona zinto ziphambili ekudleni i-potassium.

Ubhanana obuphakathi ngokomlinganiso uqulethe i-0.4 gram ye potassium, okanye i-9% ye-RDI.

I-Potassium yinto ebalulekileyo yezimbiwa abantu abaninzi abafumani ngokwaneleyo kuyo. Idlala indima ebalulekileyo kulawulo lwexinzelelo lwegazi kunye nomsebenzi wezintso (24).

Ukutya okune-potassium eninzi kunokunceda ukuthoba uxinzelelo lwegazi kunye nokuchaphazela impilo yentliziyo. Ukutya okuphezulu kwe-potassium kunxulunyaniswa nomngcipheko ophunguliweyo wesifo sentliziyo (,,).

Iibhanana ziphezulu kwi-potassium, ezinokunceda ukunciphisa uxinzelelo lwegazi kunye nokunciphisa umngcipheko wesifo sentliziyo.

Iibhanana zikwanesixa esifanelekileyo seMagnesium

Iibhanana zingumthombo olungileyo we-magnesium, njengoko ine-8% ye-RDI.

I-Magnesium sisimbiwa esibaluleke kakhulu emzimbeni, kwaye amakhulu eenkqubo ezahlukeneyo zifuna ukuba zisebenze.

Ukutya okuphezulu kwemagniziyam kunokukhusela kwiimeko ezahlukeneyo ezingapheliyo, kubandakanya uxinzelelo lwegazi oluphezulu, isifo sentliziyo kunye nohlobo lweswekile yesi-2 (, 29).

IMagnesium inokudlala indima ebalulekileyo kwimpilo yethambo (,,).

Iibhanana zingumthombo ofanelekileyo wemagniziyam, izimbiwa ezidlala iindima ezininzi emzimbeni. I-Magnesium inokukhusela kwisifo sentliziyo kunye nohlobo lwe-2 yeswekile.

Iibhanana zinokufumana izibonelelo zeMpilo yokuGaya ukutya

Ezingavuthwanga, iibhanana eziluhlaza zityebile kwisitatshi esimelana neepectin.

Ezi zinto zisebenza njengezakha-mzimba, ezondla iintsholongwane ezinobungane kwinkqubo yokwetyisa ().

Ezi zakhamzimba zivundiswa ziibhaktheriya ezinobuhlobo kwikholoni, ezivelisa ibutyrate ().

I-Butyrate yi-asidi ye-fatty chain enegalelo kwimpilo yokwetyisa. Inokunciphisa umngcipheko womhlaza wekolon (,).

Iibhanana ezingavuthwanga, eziluhlaza zityebile kwisitatshi kunye nepectin enganyangekiyo, enokuthi ikhuthaze impilo yokwetyisa kunye nokunciphisa umngcipheko womhlaza wekolon.

Ngaba iiBhanana zikhuselekile kubantu abanesifo seswekile?

Izimvo zixubekile malunga nokuba iibhanana zikhuselekile na kubantu abanesifo seswekile, kuba ziphezulu kwisitatshi kunye neswekile.

Nangona kunjalo, bakwinqanaba eliphantsi ukuya kweliphakathi kwisalathiso se-glycemic, esilinganisa indlela ukutya ekuchaphazela ngayo ukunyuka kweswekile yegazi emva kwesidlo.

Iibhanana zinexabiso lesalathiso se-glycemic lama-42-62, kuxhomekeke ekuvuthweni kwazo (37).

Ukutya isixa sebhanana kufanele ukuba kukhuseleke kubantu abanesifo seswekile, kodwa banokufuna ukunqanda ukutya izixa ezikhulu zebhanana ezivuthwe ngokupheleleyo.

Ngapha koko, kufanele ukuba kuqatshelwe ukuba abantu abaneswekile kufuneka bahlale beqinisekisa ukuba bayabekek 'esweni amanqanaba eswekile yegazi ngononophelo emva kokutya ukutya okunee carbs kunye neswekile.

Ukutya isixa esimiselweyo seebhanana akufuneki kuphakamise amanqanaba eswekile yegazi kakhulu. Nangona kunjalo, abantu abaneswekile kufuneka balumke kunye neebhanana ezivuthiweyo.

Ngaba iibhanana zinazo naziphi na iimpembelelo zempilo ezibi?

Iibhanana azibonakali ngathi zineziphumo ezibi.

Nangona kunjalo, abantu abangadibaniyo ne-latex banokuba ne-aleji kwiibhanana.

Uphononongo lubonakalisile ukuba malunga ne-30-50% yabantu abangadibaniyo nelatex bakwanobuthathaka kwezinye ukutya kwezityalo ().

Iibhanana azibonakali ngathi zinayo nayiphi na imiphumo emibi eyaziwayo yezempilo, kodwa zinokubangela ukungalungelani nabantu abathile abane-allergies ye-latex.

Njengazo zonke iziqhamo, iibhanana ziphilile kakhulu

Iibhanana zinesondlo kakhulu.

Ziqulathe ifayibha, i-potassium, ivithamin C, ivithamin B6 kunye nezinye izithako ezincedo zezityalo.

Ezi zondlo zinokuba nezibonelelo ezininzi zempilo, ezinje ngokugaya ukutya kunye nentliziyo.

Nangona iibhanana zingakulungelanga ukutya okune-carb ephantsi kwaye kunokubangela iingxaki kwabanye abantu abaneswekile, zizonke zizidlo ezinempilo.