Izibonelelo ezi-6 ezimangalisayo zeLucuma Powder

Umxholo

• 1. Isondlo ngakumbi kunezona zinto ziswiti
• 2. Inezinto ezininzi ze-antioxidants
• 3. Ngaba unokuzuza kulawulo lweswekile yegazi
• 4. Ngamana unokukhuthaza impilo yentliziyo
• 5.Ingasetyenziselwa ukubhaka okanye iidizethi
• 6. Kulula ukongeza kwisidlo sakho
• Umgca wezantsi

I-Lucuma sisiqhamo se IPouteria lucuma umthi womthonyama eMzantsi Melika.

Ineqokobhe elilukhuni, elingaphandle eliluhlaza kunye nenyama ethambileyo, etyheli enomzimba owomileyo kunye nencasa eswiti edla ngokufaniswa nomxube webhatata kunye nebuttercotch (1).

Igama elithi "igolide yeInca," ilucuma ibisetyenziswa njengeyeza lesintu eMzantsi Melika kangangeenkulungwane (2).

Kuqhelekileyo kufumaneka kwifom yokuncedisa ipowder kwaye ihlonyelwe ezininzi izibonelelo zezempilo.

Ngaphezulu, ngenxa yencasa yayo emnandi, isetyenziswa njengenye indlela enempilo kwitafile yeswekile kunye nezinye izinto ezithandekayo.

Nazi izibonelelo ezi-6 ezimangalisayo ze-lucuma powder.

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

1. Isondlo ngakumbi kunezona zinto ziswiti

I-Lucuma ingatyiwa iluhlaza kodwa ifumaneka kakhulu kwifom eyongezelelekileyo, eyimpuphu edla ngokusetyenziswa njengeswiti yendalo.

Enye icephe (7.5 gram) ye lucuma powder ibonelela ():

• Iikhalori: 30
• Iprotheni: 0 iigramu
• Amafutha: 0 iigramu
• IiCarbs: Iigrama ezi-6
• Iswekile: 1.5 iigrem
• Ifayibha: 2 iigrem

I-Lucuma iqulethe iswekile encinci kodwa izondlo ngaphezu kwetafile yeswekile. Ngokukodwa, inesiqingatha se-carbs kunye ne-75% iswekile engaphantsi kwenani elifanayo leswekile yetafile ().

I-powder yaseLucuma ikwabonelela ngesixa esifanelekileyo sobabini esinyibilikayo kunye nefibre engenakunyibilika, ngokungafaniyo nezinye iiswiti eziqhelekileyo, ezinje ngeswekile yetafile.

Ifayibha engenakunyibilika yongeza isambuku kwisitulo sakho kwaye ithintela ukuqhina ngokunceda ukutya kuhambe kakuhle emathunjini akho).

Ifayibha esinyibilikayo ityisa ibacteria yakho yamathumbu, ethi yona ivelise ii-acids ezinamafutha amancinci (i-SCFAs) njenge-acetate, propionate, kunye ne-butyrate. Oku kusetyenziswa njengokutya ziiseli emathunjini akho, ukuzigcina zisempilweni.

La mafutha amxokelelwane amafutshane akhusela ngokuchaseneyo kunye nokuphucula iimpawu zokuphazamiseka kwamathumbu, kubandakanya isifo samathumbu esinganyangekiyo (IBS), isifo sikaCrohn, kunye ne-ulcerative colitis (,).

Enye icephe (7.5 gram) yomgubo we-lucuma ikwabonelela ngecalcium, i-iron, i-potassium, i-niacin, kunye ne-vitamin C-nangona ezi mali ngokubanzi zigubungela ngaphantsi kwe-1% ye-Daily Value (DV). Okwangoku, inesondlo ngakumbi kunezinye iilekese ezithandwayo (2,).

Isishwankathelo I-Lucuma powder isezantsi iswekile kodwa ityebile ngefayibha. Inezinto ezincinci zezinye izondlo, kubandakanya ikhalsiyam kunye nentsimbi.

2. Inezinto ezininzi ze-antioxidants

I-Lucuma iqulethe ii-antioxidants ezahlukeneyo, ezizinto ezinamandla ezinceda ukukhusela iiseli zakho kumonakalo obangelwe ziimolekyuli ezisebenzayo ezibizwa ngokuba ziiradical radicals.

Ukutya ukutya okune-antioxidants kunokunceda ekukhuseleni iimeko zempilo ezinjengesifo sentliziyo kunye nomhlaza othile).

Umzekelo, uphando lubonisa ukuba i-lucuma ityebe kakhulu kwi-polyphenols kunye ne-carotenoids, amaqela amabini ee-antioxidants aziwa ngokulwa nokudumba, ukulwa umhlaza, kunye neepropathi zentliziyo ezikhuthaza impilo (,,).

Kuphezulu ngokukodwa kwi-xanthophylls, iqela le-carotenoids elijongene nombala ophuzi we-lucuma ocinga ukuba ukhuthaza impilo yamehlo kunye nombono omuhle (,).

I-Lucuma ikwapakishwe nge-vitamin C, isondlo esineempawu zokulwa intsholongwane.

Ukongeza, iipolyphenols ezise-lucuma kucingelwa ukuba zinikezela ngokhuseleko olomeleleyo kwiimeko ezinganyangekiyo ezinjengesifo seswekile kunye nesifo sentliziyo (,).

Nangona kunjalo, uphando malunga neendidi ezithile ze-antioxidants kwi-lucuma lilinganiselwe, kwaye kufuneka uphando olongezelelekileyo ukuze kuqondwe ngokupheleleyo izibonelelo ezinokubakho kwesi antioxidant.

Isishwankathelo I-Lucuma ityebile kwii-antioxidants, ezinje nge-carotenoids kunye ne-polyphenols, ezinokuthi zikhusele ngokuchasene neemeko ezahlukeneyo, kubandakanya isifo seswekile kunye nesifo sentliziyo.

3. Ngaba unokuzuza kulawulo lweswekile yegazi

Nangona ucebile kwi-carbs, i-lucuma inokunika ukhuseleko malunga nohlobo lwe-2 yeswekile.

Ngokuyinxenye, oku kunokuba kungenxa yokuba uninzi lwee-carbs zayo zinzima. IiCarbs zingahlulwahlulwa zibe ziindidi ezintathu ():

• Iswekile. Ezi ziintlobo zekhonkco elifutshane ezifumaneka kukutya okuninzi. Imizekelo ibandakanya i-glucose, i-fructose, kunye ne-lactose. Zicoleka ngokukhawuleza kwaye zinokukhokelela kwizipikisi kumanqanaba eswekile yegazi lakho.
• Isitatshi. Ezi ziintambo ezinde zeswekile eziye zehle ziye kwiswekile emathunjini akho. Bathatha ixesha elide ukwetyisa kwaye kunqabile ukuba baphike amanqanaba eswekile yegazi.
• Ifayibha. Olu luhlobo lwe-carb engenakuphazamiseka eyaphukileyo kwaye isetyenziswe njengokutya ngamathumbu egciwane aluncedo. Inceda ukugcina amanqanaba eswekile esegazini.

Iswekile zithathwa njengee-carb ezilula, ngelixa isitatshi kunye nefayibha kucingwa njengezintsokothileyo. IiCarbs ezintsonkothileyo, ezinje ngestatshi kunye nefayibha ezenza uninzi lweecarbs eziseLucuma, zibonisiwe ukuba zikhuthaza amanqanaba eswekile esempilweni ().

Ngaphezu koko, i-fiber e-lucuma inokukhusela kwisifo sikashukela ngokuphucula uvakalelo lwe-insulin kunye nokukhusela i-spikes yegazi emva kokutya okanye i-snack (,).

Ngapha koko, uphando lwe-tube-test lubonisa ukuba iindlela zokunciphisa iswekile yegazi le-lucuma zinokuthelekiswa neziyobisi ezithile ezichasene nesifo seswekile (,).

Ithintela isenzo se-alpha-glucosidase enzyme, enoxanduva lokwaphula iikhabhohrikhi ezintsonkothileyo kwiswekile elula edla ngokwandisa amanqanaba eswekile yegazi ().

I-Lucuma ihlala ibangwa ukuba ine-index ye-glycemic index (GI), okuthetha ukuba iyonyusa amanqanaba eswekile yegazi iye kumgangatho ophantsi kakhulu kunezinye iilekese ezinjengeswekile esulungekileyo.

Ukuba yinyani, esi iya kuba sesinye isizathu sokuba i-lucuma inokuxhamla kulawulo lweswekile yegazi. Nangona kunjalo, akukho zifundo ziqinisekisile amanqaku aphantsi e-lucuma e-GI. Njengazo zonke izinto eziswiti, kusenokwenzeka ukuba isetyenziswe kakuhle ngokumodareyitha.

Ngokubanzi, uphando oluthe kratya luyafuneka kwiziphumo ezinokubakho eziluncedo zolawulo lweeswekile yegazi.

Isishwankathelo I-Lucuma ityebile kwii-carbs ezintsonkothileyo kunye nefayibha kwaye inokunciphisa amandla omzimba wakho wokufunxa iiswekile ezilula. Oku kunokunceda ukuthintela i-spikes yegazi kunye nokulawula amanqanaba eswekile yegazi, nangona uphando kule ndawo lilinganiselwe.

4. Ngamana unokukhuthaza impilo yentliziyo

U-Lucuma unokunika ukhuseleko kwisifo sentliziyo, ngokunokwenzeka ngenxa yesiqulatho sayo se-polyphenol.

Iipolyphenols zizityalo ezinenzuzo ezixutywe ukukhusela uxinzelelo lwegazi kunye nesifo sentliziyo ().

Olunye uphononongo lwe-tube-test lwafumanisa ukuba i-lucuma inokuthintela isenzo se-angiotensin I-enzyme eguqula (i-ACE), ebandakanyekayo kulawulo lwexinzelelo lwegazi.

Ngokwenza njalo, i-lucuma inokunceda ukunciphisa uxinzelelo lwegazi ().

Nangona iziphumo zokuqala zibonakala zithembisa, uphando luyasilela, kwaye kufuneka uphando olungakumbi ukuqinisekisa ezi zibonelelo zempilo yentliziyo ebantwini.

Isishwankathelo I-Lucuma iqulethe i-polyphenols enentliziyo entle. Ukukwazi kwayo ukusebenza njenge-ACE-inhibitor kunokuqhubela phambili ukukhuthaza impilo yentliziyo ngokunciphisa uxinzelelo lwegazi. Okwangoku, uphando olongezelelekileyo luyafuneka.

5.Ingasetyenziselwa ukubhaka okanye iidizethi

Umgubo weLucuma unokusetyenziswa endaweni yeswekile kwiipayi, iikeyiki, kunye nezinye iidessert okanye izinto ezibhakiweyo.

Ukuthungwa kukaLucuma kuthelekiswa neswekile, kodwa incasa yayo iyafana naleyo yeswekile emdaka.

Ungasebenzisa umlinganiselo we-1: 2 ngevolumu ukufaka iswekile emdaka nge-lucuma. Umzekelo, sebenzisa ikomityi e-1 (120 grams) yelucuma kwikomityi nganye ye-1/2 (200 grams) yeswekile emdaka.

Okwangoku, unokufuna ukuzama kancinci, kuba isenokungasebenzi kakuhle kuzo zonke iiresiphi ().

I-Lucuma ikwayintandokazi yokutya izitya ezinjenge-ayisi khrim kunye nezinye iidessert.

Ngapha koko, inokongezwa kwi-yogurt, i-oatmeal, i-smoothies, kunye ne-milk ezenziwe ngobisi ukunika ubumnandi bendalo ngokuqinisekileyo ukukholisa abantu abadala kunye nabantwana ngokufanayo.

Isishwankathelo Umgubo weLucuma unokusetyenziswa njengenye indlela yokwenza iswekile emdaka ukulungiselela iipayi, iikeyiki kunye nezinye izinto ezibhakiweyo. Inokongeza incasa kokunye ukutya, okufana ne-ayisi khrim, i-oatmeal kunye neyogathi.

6. Kulula ukongeza kwisidlo sakho

Isiqhamo esitsha se-lucuma sinokuba nzima ukusifumana, kodwa i-lucuma powder iyafumaneka ngokubanzi, kwi-Intanethi nakwiivenkile zokutya ezempilo.

Unokwenza lula i-lucuma powder ukuzama ngokufefa ngaphezulu kwe-muesli, i-oats, okanye iisiriyeli. Ngaphandle koko, yongeza ezinye kwi-smoothies okanye uyisebenzise endaweni yeswekile kwi-dessert yakho okanye upheke iiresiphi ezilungileyo.

Ngelixa i-lucuma inokongezwa kwindlela otya ngayo ngeendlela ezininzi, gcinani engqondweni ukuba uphando kolu kongezelelo lukhawulelwe, kwaye iziphumo ebezingalindelekanga ezinokubakho azaziwa okwangoku.

Isishwankathelo I-powder yaseLucuma inokufumaneka kwi-Intanethi okanye kwiivenkile zokutya ezempilo. Inokongezwa kwiindidi zokutya neziselo, ezinje nge-muesli, i-smoothies, okanye izinto ezibhakiweyo.

Umgca wezantsi

I-Lucuma sisiqhamo esizalelwa eMzantsi Melika esifunyanwa njengesongezo esenziwe ngomgubo.

Inokubonelela ngezibonelelo ezininzi zempilo, njengokulawula amanqanaba eswekile yegazi, ukuphucula impilo yentliziyo, kunye nokubonelela ngedosi enamandla ye-antioxidants eluncedo. Nangona kunjalo, uphando lilinganiselwe.

Ukuba unomdla ngesi siqhamo singaqhelekanga kunye nomgubo, zama ukutshintsha iswekile yetafile kwiziselo zakho okanye ekutyeni ngentwana encinci yale sweetener yendalo, esempilweni.