Umbona 101: Amanqaku esondlo kunye neziBonelelo zezeMpilo

Umxholo

• Iinyani ngesondlo
• IiCarbs
• Ifayibha
• Iiproteni
• Ioli yombona
• Iivithamini kunye neeminerals
• Amaqhashu
• Umbona oswiti
• Olunye uhlobo lwezityalo
• Amaqhashu
• Izibonelelo zempilo
• Impilo yamehlo
• Uthintelo lwezifo ezahlukeneyo
• Izinto ezinokubakho ezantsi
• Izinto ezingafunekiyo kumbona
• Mycotoxins
• Ukunyamezelana ngombona
• Umgca wezantsi

Eyaziwa ngokuba ngumbona (Zea mays), umbona yenye yezona zinkozo zidumileyo emhlabeni. Yimbewu yesityalo kusapho lwengca, oluvela kuMbindi Merika kodwa lukhule kwiintlobo ezingenakubalwa kwihlabathi liphela.

Iipopcorn kunye nombona oswiti ziintlobo ezithandwayo, kodwa iimveliso zombona ezisulungekisiweyo zikwasetyenziswa kakhulu, rhoqo njengezithako kukutya okusetyenzisiweyo.

Oku kubandakanya iitortilla, iitshipsi zetortilla, ipolenta, umgubo wombona, umgubo wengqolowa, isiraphu yengqolowa kunye neoyile yombona.

Ingqolowa engqolowa iphelele njengayo nayiphi na ingqolowa ye-cereal, njengoko ityebile kwi-fiber kunye neevithamini ezininzi, iiminerali, kunye nee-antioxidants.

Umbona uhlala uphuzi kodwa uza neminye imibala eyahlukeneyo, njengobomvu, orenji, mfusa, blue, mhlophe, nomnyama.

Eli nqaku likuxelela yonke into ekufuneka uyazi ngombona.

Iinyani ngesondlo

Nazi iinyani zesondlo see-ounces eziyi-3.5 (100 yeegram) zombona ophuzi obilisiweyo ():

• Iikhalori: 96
• Amanzi: 73%
• Iprotheni: 3.4 iigrem
• IiCarbs: Iigrama ezingama-21
• Iswekile: 4.5 grams
• Ifayibha: 2.4 iigrem
• Amafutha: 1.5 iigrem

IiCarbs

Njengazo zonke iinkozo zokutya okuziinkozo, umbona ubukhulu becala uqulathe ii-carbs.

Isitatshi yeyona carb yayo iphambili, ine-28-80% yesisindo sayo esomileyo. Umbona ukwabonelela ngesixa esincinci seswekile (1-3%) (, 2).

Umbona oswiti, okanye umbona weswekile, yinto ekhethekileyo, ene-starch esezantsi enomxholo ophezulu weswekile, kwi-18% yesisindo esomileyo. Uninzi lweswekile yi-sucrose ().

Ngaphandle kweswekile kumbona oswiti, ayikokutya okuphezulu kweglycemic, ekumgangatho ophantsi okanye ophakathi kwisalathiso se-glycemic (GI) (3).

I-GI linyathelo lokukhawuleza ukwetyiswa kwee-carbs. Ukutya okuphezulu kwesi salathisi kunokubangela ukungabinampilo kwiswekile esegazini.

Ifayibha

Umbona uqulethe inani elifanelekileyo lefayibha.

Ingxowa enye ephakathi (112 gram) ye-cinema popcorn ine-16 yeefayibha.

Le yi-42% kunye ne-64% yeXabiso lemihla ngemihla (i-DV) yamadoda nabafazi, ngokwahlukeneyo. Ngelixa umxholo wefayibha weentlobo ezahlukeneyo zombona uyahluka, ngokubanzi ujikeleze i-9-15% yesisindo esomileyo (, 2,).

Owona msinga ubalaseleyo kumbona awunyibiliki, njengehemicellulose, iselulosi kunye nelignin (2).

Iiproteni

Umbona ngumthombo ofanelekileyo weprotheni.

Kuxhomekeka kwindidi ngeendidi, umxholo weprotein usukela kwi-10-15% (, 5).

Ezona protein zininzi kumbona zaziwa ngokuba zi-zeins, ukubalwa kwe-44-79% yomxholo weprotheni iyonke (, 7).

Ngokubanzi, umgangatho weprotein ye-zeins uhlwempuzekile kuba abanazo ii-amino acid ().

Amathumbu anezinto ezininzi zokwenza izinto kwimizi-mveliso, njengoko zisetyenziswa ekwenzeni izinto zokuncamathelisa, ii-inki, nezinto zokuthambisa zeepilisi, iilekese namandongomane (7).

Umbona ubukhulu becala ubunjwe ziikhabhathi kwaye uphezulu ngokufanelekileyo kwifayibha. Ikwapakisha isixa esifanelekileyo seprotein esemgangathweni.

Ioli yombona

Umxholo wamafutha wombona ususela kwi-5-6%, uyenza ukutya okunamafutha asezantsi (, 5).

Nangona kunjalo, intsholongwane yombona, imveliso esecaleni yokugaya umbona, ityebile kumanqatha kwaye isetyenziselwa ukwenza ioyile yombona, eyimveliso yokupheka eqhelekileyo.

Ioyile yombona esulungekileyo ikakhulu yenziwe nge-linoleic acid, i-polyunsaturated fatty acid, ngelixa i-monounsaturated and saturated fat is the rest ().

Ikwaqulathe ubungakanani bevithamini E, ubiquinone (Q10), kunye nee-phytosterol, ezonyusa ubomi bayo beshelf kunye nokwenza ukuba isebenze ngokuthoba amanqanaba e-cholesterol (10,).

Umbona uphela awuthathi ntweni kumanqatha, nangona ioyile yombona- ioyile yokupheka esulungekileyo-ngamanye amaxesha iqokelelwa kwintsholongwane yombona, imveliso esecaleni yokugaya umbona.

Iivithamini kunye neeminerals

Umbona unokuqulatha isixa esifanelekileyo seevithamini kunye neeminerals. Ngokukodwa, isixa siyahluka kakhulu kuxhomekeke kudidi lwengqolowa.

Ngokubanzi, ipopcorn ityebile kwizimbiwa, ngelixa umbona oswiti uphezulu kwiivithamini ezininzi.

Amaqhashu

Esi sidlo sithandwayo sineevithamini kunye neeminerals, kubandakanya:

• Manganese. Into ebalulekileyo yokulandela umkhondo, i-manganese yenzeka ngesixa esikhulu kwiimbewu, iimbotyi, iziqhamo kunye nemifuno. Ayifunxwa kakuhle kumbona ngenxa yale phytic acid yemifuno ().
• Iphosphorus. Ifunyenwe ngexabiso elifanelekileyo kuzo zombini iipopcorn kunye nengqolowa eswiti, i-phosphorus iyiminerali edlala indima ebalulekileyo ekukhuleni nasekugcinweni kwezicubu zomzimba.
• Magnesium. Amanqanaba amabi ale minerali ibalulekileyo anokunyusa umngcipheko wezifo ezingapheliyo, ezinjengesifo sentliziyo (,).
• Izinki. Le trace element inemisebenzi emininzi ebalulekileyo emzimbeni wakho. Ngenxa yobukho be-phytic acid kumbona, ukufunxeka kwayo kunokuba kubi (,).
• Ubhedu. Into yokulandelela i-antioxidant, ubhedu ngokubanzi luphantsi kwindlela yokutya yaseNtshona. Ukutya okungonelanga kunokuba neziphumo ezibi kwimpilo yentliziyo (,).

Umbona oswiti

Umbona oswiti unamavithamini amaninzi, kubandakanya:

• I-Pantothenic acid. Ikwabizwa ngokuba yi-vitamin B5, le asidi ifunyanwa kwinqanaba elithile phantse kuko konke ukutya. Ke, ukunqongophala kunqabile.
• Umntu. Ikwabizwa ngokuba yi-vitamin B9 okanye i-folic acid, ifolate sisondlo esibalulekileyo, ingakumbi ngexesha lokukhulelwa ().
• Vitamin B6. I-B6 yiklasi yeevithamini ezinxulumene noko, eyona ixhaphakileyo kuyo yipyridoxine. Isebenza ngemisebenzi eyahlukeneyo emzimbeni wakho.
• Niacin. Ikwabizwa ngokuba yi-vitamin B3, i-niacin engqolowa ayixutywanga kakuhle. Ukupheka umbona ngekalika kunokwenza ukuba esi sondlo sifumaneke ngakumbi ukuze sifunxwe (2, 20).
• Potassium. Isondlo esibalulekileyo, i-potassium ibalulekile kulawulo lwexinzelelo lwegazi kwaye inokuphucula impilo yentliziyo ().

Umbona ngumthombo olungileyo weevithamini kunye neeminerals. Iipopcorn zihlala ziphezulu kwizimbiwa, ngelixa umbona oswiti uhlala uphezulu kwiivithamini.

Olunye uhlobo lwezityalo

Umbona uqulethe inani lezinto eziphilayo zezityalo, ezinye zazo ezinokuphucula impilo yakho.

Ngapha koko, umbona uqhayisa ngamanani aphezulu ee-antioxidants kunezinye iinkozo eziqhelekileyo ():

• I-asidi yeFerulic. Le yeyona nto iphambili kwi-polyphenol antioxidants engqoloweni, equlathe ngaphezulu kwayo kunezinye iinkozo ezinjengengqolowa, ihabile, kunye nerayisi (, 23).
• Anthocyanins. Olu sapho lwee-pigment antioxidant luxanduva lombala oluhlaza okwesibhakabhaka, omfusa kunye nobomvu (23, 24).
• Zeaxanthin. Ebizwa emva kwegama lezesayensi lombona (Zea maysI-zeaxanthin yenye yezona zinto zixhaphakileyo zezityalo ze-carotenoids. Ebantwini, inxulunyaniswe nempilo yamehlo ephuculweyo (,).
• Lutein. Enye yeecarotenoids eziphambili kumbona, i-lutein isebenza njenge-antioxidant, ekhusela amehlo akho kumonakalo we-oxidative oveliswe kukukhanya okuluhlaza okwesibhakabhaka (,).
• Iphytic acid. Le antioxidant inokuphazamisa ukufunxeka kwakho kwezimbiwa, ezifana ne-zinc kunye nentsimbi ().

Umbona ubonelela ngezixa eziphezulu ze-antioxidants kunezinye iinkozo ezininzi zesiriyeli. Ityebile ngokukodwa kwi-carotenoids enamehlo.

Amaqhashu

I-Popcorn luhlobo olukhethekileyo lombona oluphuma xa lubhencekile kubushushu.

Oku kwenzeka xa amanzi, ebambeke embindini wawo, ajika abe ngumphunga, enze uxinzelelo lwangaphakathi, olwenza ukuba iinkozo ziqhume.

I-snack eyaziwayo kakhulu, i-popcorn yenye yezona zinto zixhaphakileyo kukutya okuziinkozo eMelika.

Ngapha koko, yenye yeenkozo ezimbalwa ezisetyenzisiweyo njenge-snack. Rhoqo, ukutya okuziinkozo kudliwe njengezithako zokutya, ezinjengezonka kunye neetafile ().

Ukutya okuziinkozo okupheleleyo kunokufumana izibonelelo zempilo ezininzi, kubandakanya ukunciphisa umngcipheko wesifo sentliziyo kunye nohlobo lwesibini lweswekile (,).

Nangona kunjalo, ukusetyenziswa kwepopcorn rhoqo khange kunxulunyaniswe nokuphucula impilo yentliziyo ().

Nangona ipopcorn iphilile iyodwa, ihlala ityiwa kunye neziselo ezineswekile kwaye ilayishwa rhoqo ngetyuwa eyongeziweyo kunye neoyile ephezulu yokupheka, zonke ezinokuyenzakalisa impilo yakho ngokuhamba kwexesha (,,).

Ungaziphepha iioyile ezongeziweyo ngokwenza i-popcorn yakho kwindawo yokuphuma emoyeni.

Iipopcorn luhlobo lombona oluvelayo xa ushushu. Kukutya okulula okuthandwayo okuhleliweyo okuhleliweyo njengokutya okuziinkozo okupheleleyo. Ukwandisa izibonelelo zayo, yenza iipopu ezenziwe ekhaya ngaphandle kweoyile okanye izongezo.

Izibonelelo zempilo

Ukutya ukutya okuziinkozo rhoqo kunokuba nezibonelelo zempilo.

Impilo yamehlo

Ukonakala kwe-Macular kunye ne-cataract zezinye zezona zinto zixhaphakileyo kwihlabathi ezibonakalayo kunye nezizathu eziphambili zobumfama ().

Usulelo kunye nokuguga zezinye zezona zinto zibangela ezi zifo, kodwa isondlo sinokudlala indima ebalulekileyo.

Ukutya ukutya kwee-antioxidants, ngakumbi ii-carotenoids ezinje nge-zeaxanthin kunye ne-lutein, kunokunyusa impilo yamehlo (,,).

I-Lutein kunye ne-zeaxanthin zezona zibalulekileyo ze-carotenoids emboneni, ezibalelwa malunga ne-70% yomxholo opheleleyo we-carotenoid. Nangona kunjalo, amanqanaba abo ngokubanzi aphantsi kumbona omhlophe (,,).

Ngokuqhelekileyo zaziwa ngokuba zii-macular pigments, ezi khompawundi zikhona kwi-retina yakho, indawo ethe gca ngaphakathi yeliso lakho, apho ikhusela khona kumonakalo we-oxidative obangelwa kukukhanya okuluhlaza okwesibhakabhaka (,,).

Amanqanaba aphezulu ezi carotenoids egazini lakho zihambelana kakhulu nomngcipheko omncinci wokuhla kokubola kwe-macular kunye ne-cataract (,,).

Izifundo eziqwalaselweyo zikwacebisa ukuba ukutya okuphezulu kwe-lutein kunye ne-zeaxanthin kunokukhusela, kodwa ayizizo zonke izifundo ezixhasa oku (,,).

Olunye uphononongo kubantu abadala abaphakathi kwama-356 nabadala bafumene ukwehla nge-43% kumngcipheko wokwehla kwe-macular kwabo bane-carotenoids, ngakumbi i-lutein kunye ne-zeaxanthin, xa kuthelekiswa nezo zinokutya okuncinci ().

Uthintelo lwezifo ezahlukeneyo

Isifo esingafaniyo (i-diverticulosis) yimeko ebonakaliswa ziingxowa kwiindonga zekolon yakho. Ezona mpawu ziphambili ziinkampu, ukuqunjelwa, ukuqunjelwa, kunye nokuqaqanjelwa sisifo.

Iipopcorn kunye nokunye ukutya okunefayibha ekwakukholelwa ukuba kudala le meko ().

Nangona kunjalo, isifundo esinye seminyaka eli-18 kumadoda angama-47,228 sicebisa ukuba i-popcorn, enyanisweni, inokuzikhusela kwisifo esingafaniyo. Amadoda atya eyona popcorn ayengama-28% kuncinci amathuba okuphuhlisa isifo esichaseneyo kunaleyo inesondlo esisezantsi ().

Njengomthombo olungileyo we-lutein kunye ne-zeaxanthin, umbona unokunceda ukugcina impilo yamehlo akho. Ngaphezulu, ayikhuthazi isifo esingafaniyo, njengoko bekucingwa ngaphambili. Ngokuchasene noko, kubonakala ngathi iyakhusela.

Izinto ezinokubakho ezantsi

Umbona uthathwa ngokuba ukhuselekile. Nangona kunjalo, ezinye iinkxalabo zikhona.

Izinto ezingafunekiyo kumbona

Njengazo zonke iinkozo zokutya okuziinkozo, ingqolowa epheleleyo ine-phytic acid (phytate).

I-acid ye-Phytic yonakalisa ukuthathwa kweeminerali zokutya, ezinje nge-iron kunye ne-zinc, kwisidlo esinye ().

Ngelixa ihlala ingeyona ngxaki kubantu abalandela ukutya okunesondlo, inokuba yinkxalabo enkulu kumazwe asaphuhlayo apho ukutya okuziinkozo kunye nemidumba kukutya okuqhelekileyo.

Ukucwina, ukuhluma, kunye nokubila umbona kunokunciphisa amanqanaba e-asidi ye-phytic ((,,).

Mycotoxins

Ezinye iinkozo kunye neembotyi zisengozini yokungcoliswa ngumngundo.

Iifungi zivelisa ubuthi obahlukeneyo, obaziwa ngokuba zii-mycotoxins, ezithathwa njengeyona nto iphambili kwezempilo (,).

Iiklasi eziphambili ze-mycotoxins kumbona zii-fumonisins, i-aflatoxins kunye ne-trichothecenes. I-Fumonisins ibaluleke ngokukodwa.

Zenzeka kwiisiriyeli ezigciniweyo kwihlabathi liphela, kodwa iziphumo ezibi zempilo ziye zanxulunyaniswa nokusetyenziswa kombona kunye neemveliso zombona-ngakumbi phakathi kwabantu abaxhomekeke kumbona njengokutya kwabo okuphambili (53).

Ukusetyenziswa okuphezulu kombona ongcolileyo yinto ekrokrelwayo yomngcipheko womhlaza kunye neziphene zetyhubhu ye-neural, eziziphene zokuzalwa eziqhelekileyo ezinokubangela ukukhubazeka okanye ukufa (,,,).

Olunye uphononongo lokujonga eMzantsi Afrika lubonisa ukuba ukutya umbona rhoqo kunokonyusa umngcipheko womhlaza wesifo somqala, ityhubhu ehambisa ukutya ukusuka emlonyeni ukuya esiswini ().

Ezinye i-mycotoxins kumbona zinokuba neziphumo ezibi. Ngo-Epreli 2004, kwafa abantu abangama-125 eKenya ngenxa yetyhefu ye-aflatoxin emva kokutya umbona wasekhaya owawugcinwe ngokungafanelekanga ().

Izicwangciso ezisebenzayo zokuthintela zingabandakanya ukungunda kunye neendlela ezifanelekileyo zokomisa.

Kwamazwe amaninzi aphuhlileyo, abasemagunyeni kukhuseleko lokutya bajonga amanqanaba ee-mycotoxins kukutya kwintengiso, imveliso yokutya kunye nokugcinwa kugcinwe ngokungqongqo.

Ukunyamezelana ngombona

Ukunganyamezelani kwe-Gluten okanye isifo se-celiac sisimo esiqhelekileyo esibangelwa kukuzikhusela komzimba kwi-gluten kwingqolowa, irye nerhasi.

Iimpawu zokunganyamezelani kwe-gluten kubandakanya ukudinwa, ukuqunjelwa, urhudo, kunye nokwehla kobunzima ().

Kubantu abaninzi abanesifo se-celiac, iimpawu ziyanyamalala kukutya okungaginyisi mathe. Nangona kunjalo, kwabanye abantu, iimpawu zibonakala ziqhubeka.

Kwiimeko ezininzi, isifo se-celiac sinokuqhubeka ngenxa ye-gluten engachazwanga ekutyeni okucwangcisiweyo. Ngamanye amaxesha, ukunganyamezelani kokutya kunokuba yinto enetyala.

Umbona uneeproteni ezaziwa ngokuba yi-zein ezinxulumene ne-gluten.

Olunye uphononongo lubonise ukuba i-corn zein ibangele ukusabela okuvuthayo kwiqela elincinci labantu abanesifo esiqhekezayo. Nangona kunjalo, impendulo kwi-zein yayincinci kune-gluten ().

Ngesi sizathu, izazinzulu ziye zacinga ukuba ukutya umbona, kwiimeko ezinqabileyo, kungangunobangela weempawu ezingapheliyo kwabanye abantu abanesifo se-celiac ().

Ingqolowa ikwaxeliwe ukuba iyimpawu ebangela abantu abanesifo esibuhlungu (IBS) okanye ukunganyamezelani kwe-FODMAP ().

Ii-FODMAP ziludidi lwefayibha enyibilikayo engafakwanga kakuhle. Ukutya okuphezulu kunokubangela ukuphazamiseka kokugaya ukutya, njengokuqunjelwa, irhasi, kunye norhudo, kwabanye abantu.

Umbona une-phytic acid, enokunciphisa ukufunxwa kwezimbiwa. Ungcoliseko lweMycotoxin lusenokuba yinkxalabo kumazwe asaphuhlayo. Ekugqibeleni, i-fiber e-soluble fiber (i-FODMAP) ingabangela iimpawu kwabanye abantu.

Umgca wezantsi

Umbona yenye yezona ngqolowa zityiwa kakhulu.

Njengomthombo olungileyo we-antioxidant carotenoids, njenge-lutein kunye ne-zeaxanthin, umbona omthubi unokukhuthaza impilo yamehlo. Ikwangumthombo otyebileyo weevithamini kunye neeminerals ezininzi.

Ngesi sizathu, ukusetyenziswa okuphakathi kokutya okuziinkozo, okufana nepopcorn okanye umbona oswiti, kunokuba sisongezo esihle ekutyeni okusempilweni.