Izityalo: Amanqaku ezondlo kunye neziBonelelo zezeMpilo

Umxholo

• 1. Isondlo
• 2. Impilo yokwetyisa
• 3. Ukulawulwa kobunzima
• 4. Iphezulu kwii-antioxidants
• 5. Ilungele intliziyo yakho
• 6. Izinto ezahlukeneyo (njengeetapile!)
• Apho unokufumana khona

Ushwankathelo

Izityalo zokutyala zincinci, zineenkwenkwezi ezilingana nebhanana. Iibhanana ezimnandi, maxa wambi ezibizwa ngokuba yi "dessert banana" zixhaphake kakhulu eMelika naseYurophu, kodwa ii-plantain zezona zinto zibalulekileyo ebantwini kumazwe akweleenjiko.

Ngokungafaniyo neebhanana zedessert, ii-plantain zihlala zihlala ziphekwe ngaphambi kokutya. Ngapha koko, banambitha intle ngokuluhlaza, ngoko ke ungakhohliswa ziimpawu zabo ezifana nebhanana.

Iipaina eziphekiweyo zinesondlo ezifanayo kakhulu kwiitapile, ngobulumko bekhalori, kodwa ziqulathe ngaphezulu iivithamini kunye neeminerals. Ngumthombo otyebileyo wefayibha, iivithamini A, C, kunye no-B-6, kunye neeminerals kunye ne-potassium.

Oku kufihliweyo kokutya okufihliweyo kugunyazisa uhambo lokutya kwindawo yakho. Funda ukuze ufunde ukuba kutheni.

1. Isondlo

Ii-Plantain yimithombo etyebileyo yee-carbohydrate, iivithamini, kunye neeminerali, kwaye ziyetyisa ngokulula. Njengokutya okutyiwa kakhulu, iipainain ziyeyona nto iphambili kwizigidi zabantu kangangeenkulungwane.

Nazi iziseko zekomityi enye yezityalo ezityheli eziphekiweyo (139 gram), ngokweSebe lezoLimo laseMelika (USDA). Isondlo siya kwahluka kwisitayile sokupheka.

Ii-Plantain zingumthombo ombi weprotheni kunye namafutha, ke zimele icandelo elinye kuphela lokutya okusempilweni, okunesondlo-okufana neenkozo ezininzi eMelika.

2. Impilo yokwetyisa

Ifayibha ibalulekile kuba ikhuthaza ukuhlala uhleli emathunjini. Ifayibha ithambisa isitulo sakho kwaye inyuse ubungakanani bayo kunye nobunzima bayo.

Izitulo ezinobunzima zilula ukudlula kwaye ke zithintela ukuqhina.

Ukutya ukutya okune-fiber ephezulu kunokunciphisa umngcipheko weehemorrhoids kunye neebhegi ezincinci emathunjini akho amakhulu abizwa ngokuba sisifo esiphambukayo. Ifayibha ikwonyusa ukuzala, icothise ukwetyisa, kwaye inokunceda ukulawula i-cholesterol.

3. Ukulawulwa kobunzima

IiCarbohydrate ayisiyonto imbi kulawulo lobunzima njengoko uninzi lwabantu lukholelwa. Ifayibha kunye nesitashi esifunyenwe kwii-plantain zii-carbs ezintsonkothileyo.

I-fiber kunye ne-carbs ezintsonkothileyo azicutshungulwanga kwaye zicoleke kancinci kunee-carbs ezilula ezifumaneka kukutya okucutshungulwayo. Zikugcina uphelele kwaye wanelisekile ixesha elide emva kwesidlo, oko kunokuthetha ukuba ungatyiwa kancinci kukutya okungenampilo.

4. Iphezulu kwii-antioxidants

Ii-Plantain ziqulathe isixa esifanelekileyo sevithamini C yakho yemihla ngemihla kwindebe enye. Le vithamini isebenza njenge-antioxidant enokunceda ukukhulisa amajoni akho omzimba.

Njenge-antioxidant, inokukhusela umzimba wakho kumonakalo omkhulu wasimahla onxulunyaniswa nokuguga, isifo sentliziyo, kunye nezinye iintlobo zomhlaza.

Izifundo zifumene ubudlelwane obungenanto phakathi kokutya kwe-vitamin C kunye nemiphunga, isifuba, ikholoni, isisu, i-esophagus, kunye nezinye iintlobo zomhlaza.

Abantu abanomhlaza kwafunyaniswa ukuba bane-plasma egazini esezantsi kwi-vitamin C.

5. Ilungele intliziyo yakho

Inani eliphezulu le-potassium efumaneka kwi-plantain ibalulekile ekugcineni iseli kunye nolwelo lomzimba olulawula ukubetha kwentliziyo yakho kunye noxinzelelo lwegazi.

I-fiber kwi-plantain ikwanceda ukunciphisa i-cholesterol yakho, ethi yona igcine intliziyo yakho isebenza ngokusemandleni.

6. Izinto ezahlukeneyo (njengeetapile!)

Usenokudibana namanqatha amdaka kwaye afakwe igrisi njengesitya esecaleni kwivenkile yokutyela, mhlawumbi ade afakwe ukhilimu omuncu. Ngelixa benambitha ngokumangalisayo, i-plantain eqhotsiweyo ayisiyiyo ukhetho olusempilweni ukuba i-fried kwi-oyile engenampilo.

Kungcono ukucinga ngee-plantain njenge mifuno yesitatshi okanye endaweni yeetapile. Ubume babo kunye nokunambitheka okumnene kuyakhanya xa kubhakwe okanye kukotyiwe.

Unokufaka ii-plantain njengenxalenye yenyama- okanye isitshixo esinobuhlobo bemifuno (ngolu hlobo!) Okanye uzose ecaleni kwentlanzi.

I-Plantain lukhetho oluhle kakhulu kwiindlela zokupheka ezingenagluten okanye zepaleo-ezinobuhlobo, njengepalepancake. Ukuba uziva unomdla ngakumbi, zama ii-arepas okanye i-boronía ezivuthiweyo (iplanti ecoliweyo kunye ne-eggplant).

Apho unokufumana khona

Izityalo zanda kumazwe akweleenjiko kwihlabathi liphela ukusuka kumbindi naku Mzantsi Melika ukuya kwiCaribbean, eAfrika nase mpuma mpuma Asia. Njengesityalo esingaqhelekanga, ii-plantain ziyafumaneka unyaka wonke.

Zithathwa njengokutya okutyiwa kakhulu kwimimandla emininzi, ukubonelela ngomthombo obalulekileyo weekhalori kubantu abakwiitropiki.

Ngethamsanqa, ii-plantain zinokufumaneka ngokulula kwiivenkile ezinkulu nakwiivenkile zokutya. Nangona kusenokwenzeka ukuba ikhonkco lakho lokutya liza kuthwala iiplanti, ukuba unengxaki yokuzifumana, zama ivenkile yesiLatin okanye yaseAsia.

Enye into edibeneyo: Ii-Plantain zitshiphu! Njengeebhanana, unokuhlala ufumana iipaina ezimbalwa kunedola.

UJacquelyn Cafasso ubekwangumbhali kunye nohlalutyo lophando kwindawo yezempilo kunye namayeza ukusukela waphumelela isidanga sebhayoloji kwiYunivesithi yaseCornell. Inzalelwane yaseLong Island, NY, wafudukela eSan Francisco emva kwekholeji emva koko wathatha ikhefu elifutshane lokuhambahamba emhlabeni. Ngo-2015, uJacquelyn wasuka eCalifornia enelanga waya eGainesville, eFlorida, apho eneehektare ezisixhenxe kunye nemithi yeziqhamo engama-58. Uyayithanda itshokholethi, ipitsa, ukuhamba intaba, iyoga, ibhola ekhatywayo kunye necapoeira yaseBrazil. Nxibelelana naye kwi-LinkedIn.