Ukutya iitapile eziLuhlaza: Ngaba usempilweni okanye uyingozi?

Umxholo

• Iitapile eziluhlaza kunye neetapile eziphekiweyo
• Umxholo weStarch Resistant
• Phezulu kwiVitamin C
• Izinto ezingafunekiyo zinokuthintela ukufunxwa kwesondlo
• Ngamana unokuqulatha iikhompawundi ezinetyhefu
• Ngaba kunokubangela imicimbi yokuGaya
• Umgca osezantsi
• Indlela yoku Peel amazambane

Iitapile eziphekiweyo zizinto ezithandwayo kwizitya ezisecaleni, iisaladi kunye nezifundo eziphambili.

Nangona kunjalo, ukutya iitapile eziluhlaza akufane kuqheleke, njengoko zihlala zithathwa njengezingathandekiyo kwaye kunzima ukuzetyisa.

Ngelixa ukutya iitapile eziluhlaza kunokunxulunyaniswa nezibonelelo ezininzi zempilo, kukwakho nezinye iinkxalabo ezinxulumene nokhuseleko kunye nexabiso lesondlo.

Eli nqaku livavanya izibonelelo kunye nobungozi obunxulunyaniswa neetapile eziluhlaza, ukumisela ukuba ziphilile okanye ziyingozi.

Iitapile eziluhlaza kunye neetapile eziphekiweyo

Iitapile eziluhlaza zihlala zinencasa ekrakra kunye nokuthungwa kwesitatshi okungathandekiyo kwabaninzi.

Ngesi sizathu, uninzi lwabantu lukhetha ukubhaka, ukujija, ukosa okanye ukugoba iitapile zabo ngaphambi kokuba uzitye.

Oku kukhokelela kukwahluka okuphawulekayo kwincasa, ubume kunye nombala.

Xa iitapile eziluhlaza ziphekiwe, baya kwinkqubo ebizwa ngokuba yiMaillard reaction - impendulo yeekhemikhali eyenzeka phakathi kwee-amino acid kunye nokwehlisa iswekile kubushushu ().

Esi siphumo simdaka sinoxanduva lokungafani okwahlukileyo kunye nombala ophawu kunye nobumnandi beetapile eziphekiweyo.

Ngapha koko, uphando lubonisa ukuba iitapile zokupheka zivelisa iikhompawundi ezithile ezinoxanduva lwencasa eyahlukileyo eyenza iitapile eziphekiweyo zithandeke ngakumbi kunezo zihlaza ().

Iitapile eziluhlaza zinencasa ekrakra kunye nokuthungwa kwesitatshi. Xa iitapile ziphekiwe, bafumana ukusabela kweMaillard kwaye bavelise iikhompawundi ezonyusa ukubonakala kwazo.

Umxholo weStarch Resistant

Iitapile ezingavuthiyo zilayishwa ngesitatshi esingaxhathisiyo, uhlobo lwesitashi esingagayiyo okanye esifunxwayo ngumzimba wakho. Endaweni yoko, isetyenziselwa ukubonelela ngamandla emathunjini akho aluncedo ().

Ukongeza isitatshi esinganyangekiyo kwindlela otya ngayo kuye kwayanyaniswa noluhlu lwezibonelelo ezinokubakho kwezempilo.

Ngapha koko, uphononongo lubonisa ukuba ingathoba amanqanaba eswekile yegazi, iphucule ubuntununtunu be-insulin kwaye ikugcine uzive ugcwele ukunceda ukuphucula ukwehla kobunzima (,,).

Isitatshi esichasayo siguqulwa saba yi-butyrate, ibalulekile ye-asidi enamafutha emincinci enokuphucula impilo yokwetyisa.

Uvavanyo lweetyhubhu zovavanyo lufumanise ukuba i-butyrate inokucinezela ukudumba kwikholoni kwaye kuthintele ukukhula kweeseli zomhlaza wekolon (,).

Kwaye, ngokokuphononongwa olunye, unyango lwe-butyrate lunokunceda ekunciphiseni iimpawu ezininzi zesifo sengqondo samathumbu (IBS), kubandakanya ukuqaqamba kunye neentlungu zesisu ().

Iitapile ekrwada ziphezulu kwisitatshi esinganyangekiyo, esiye sanxulunyaniswa neswekile yegazi engcono, ukonyusa ubuntununtunu be-insulin, ukonyusa iimvakalelo zokugcwala kunye nokuphucula impilo yokwetyisa.

Phezulu kwiVitamin C

Ukupheka iitapile kunokubenza babe tastier, kodwa kungakhokelela ekulahlekelweni kwezakha mzimba ngokunjalo.

Igram yegram, iitapile eziluhlaza zineekhalori ezimbalwa kunye neekhabhu kodwa zineproteyini encinci kuneetapile ezibhakwe. Ukongeza, banikezela nge potassium encinci kunye nevithamini B6 (10, 11).

Nangona kunjalo, ziphezulu kakhulu kwezinye ii-micronutrients eziphambili-ukupakisha kabini ivithamin C kwigram nganye njengeetapile ezibhakiweyo (10, 11).

I-Vitamin C yivithamini ebalulekileyo enyibilikayo emanzini esebenza njenge-antioxidant kwaye idlala indima kuyo yonke into ukusuka kwimveliso ye-collagen ukuya kumajoni omzimba ().

Ngenxa yokuba amaqondo obushushu aphezulu atshabalalisa ivithamin C, ukudibanisa iitapile zakho endaweni yokupheka kuyindlela elula yokwandisa ukutya kwakho le vithamini ibalulekileyo.

Iitapile ezingavuthiyo ziphantsi kweekhalori, iiproteni, iikhabhoyidi kunye nee-micronutrients ezininzi. Okwangoku, ziqulathe ivithamin C ephindwe kabini kuneetapile ezibhakiweyo, igram yegram.

Izinto ezingafunekiyo zinokuthintela ukufunxwa kwesondlo

Iitapile ziqulathe izinto ezingafunekiyo ezifana neprotein trypsin inhibitor kunye ne-lectins, ezinokuphazamisa ukugaya komzimba kunye nokufakwa kwezondlo (,).

Iitapile zokupheka zibonisiwe ukunciphisa umxholo we-antinutrient ukunceda ukwandisa ukufakwa kwezondlo kunye nokuthintela ukusilela.

Umzekelo, olunye uvavanyo lwetyhubhu yovavanyo luye lwaqaphela ukuba iitapile zokupheka zikwazile ukwenza ukuba uhlobo olunye lwe-trypsin inhibitor isebenze ngokupheleleyo nangokungaphelelanga kwenye (15).

Okwangoku, olunye uvavanyo lwe-tube-test luchaze ukuba iitapile zokupheka zisuse i-50-60% yomxholo we-lectin ().

Kubantu abatya ukutya okunezakha-mzimba kunye nokutya okungafaniyo, ii-antinutrients akunakulindeleka ukuba yingxaki.

Nangona kunjalo, ukuba unokutya okuthintelwayo kwaye utya ukutya okujikeleze iinkozo, iimbotyi okanye izilimo eziyizigaxa, ukupheka iitapile zakho kunokuba yinto elungileyo ukunceda ukwandisa ukufakwa kwezondlo.

Iitapile ziqulathe izinto ezingafunekiyo ezinokuthintela ukwetyiswa kwezondlo kunye nokufunxa. Ukupheka iitapile sisicwangciso esiliqili sokunciphisa umxholo.

Ngamana unokuqulatha iikhompawundi ezinetyhefu

Iitapile ziqulethe i-glycoalkaloids, uhlobo lwekhompawundi efumaneka kumalungu osapho lwe-nightshade olunokuba yityhefu xa lusetyenziswe kakhulu.

Iitapile, ngakumbi iitapile eziluhlaza, zineendidi ezimbini zeglycoalkaloids: i-solanine kunye ne-chaconine.

Xa iitapile zibonakaliswe kukukhanya kwelanga, zivelisa iklorofili, uhlobo lwesityalo esinombala obangela ukuba iitapile zijike zibe luhlaza.

Ukungathethi, ukukhanya kwelanga kunokunyusa imveliso ye-glycoalkaloids, yiyo loo nto kucetyiswa ngokubanzi ukunciphisa ukusetyenziswa kweetapile eziluhlaza ukukunceda ukunciphisa ukungenisa kwakho kwezi khemikhali ziyingozi ().

Ukuba zityiwe ngeedosi eziphezulu, iimpawu ze-glycoalkaloid toxicity zinokubandakanya ukozela, ukurhawuzelela, ukonyusa ubuntununtunu kunye nemicimbi yokwetyisa ().

Ngokophononongo olunye lweetyhubhu zovavanyo, ukubilisa, ukubhaka kunye neetapile ze-microwaving zinokunciphisa ubukhulu becala uxinzelelo lweglycoalkaloids ().

Ukuhluza iitapile zakho, ukunqanda iitapile ezijike zahlaza kwaye uqinisekisa ukugcinwa okufanelekileyo ukuthintela ukukhanya kwelanga kunokunciphisa umngcipheko weziphumo ebezingalindelekanga ().

Iitapile zinee-glycoalkaloids, ezenziwa kukukhanya kwelanga kwaye zinokuba yityhefu kwimpilo ngexabiso eliphezulu. Ukupheka, ukuchuba kunye nokugcina ngokufanelekileyo iitapile kunokunceda ukunciphisa umxholo we-glycoalkaloid.

Ngaba kunokubangela imicimbi yokuGaya

Nangona isitatshi esinganyangekiyo sinxulunyaniswa nezibonelelo ezahlukeneyo zempilo, izixa eziphezulu-ezinje ngezo zifunyenwe kwiitapile eziluhlaza- zinokuba negalelo kwiingxaki zokugaya ukutya.

Isitatshi esichasayo sisebenza njenge-prebiotic kwaye siyabiliswa yi-bacteria eluncedo emathunjini akho, ekhokelela kwimveliso yegesi kwikholoni yakho.

Ukuqaqanjelwa sisisu, irhasi kunye nokudumba ziziphumo ebezingalindelekanga ezimbalwa ezinxulumene nokusetyenziswa kwe-prebiotic kunye ne-starch enganyangekiyo ().

Iitapile ezingavuthiyo zisenokwenzeka ukuba zibambe ukungcola kunye neebhaktiriya ezivela emhlabeni ezinokuthi zonakaliswe ngokupheka, kwandise umngcipheko wokugula okubangelwa kukutya kunye nosulelo.

Eyona ndlela yokuthintela iimpawu ezingalunganga kukonyusa ukungenisa kwakho kancinci kancinci kwiintsuku okanye iiveki ezininzi kunye nokubuyela umva ukuba uqala ukuqaphela iziphumo ebezingalindelekanga.

Ukongeza, qiniseka ukuba uhlambe iitapile ngokufanelekileyo ukuze ususe ii-pathogen ezinokubakho kwaye ucinge ngokuxobula iitapile zakho ngaphambi kokuba uzisebenzise ukunceda ukunciphisa umngcipheko wongcoliseko.

Ukutya izixa ezikhulu zesitatshi esinganyangekiyo kukutya okufana neetapile eziluhlaza kunokubangela imiba yokugaya ukutya njengokuphazamiseka esiswini, irhasi kunye nokuqunjelwa.

Umgca osezantsi

Iitapile eziluhlaza zinokubangela imiba yokwetyisa kwaye zinokuqulatha izinto ezingafunekiyo kunye nezinto eziyingozi.

Nangona kunjalo, ziphezulu kwi-vitamin C kunye nesitashi esinqabileyo, esinokubonelela ngeenzuzo ezinamandla zezempilo.

Ngokwenyani, zombini iitapile eziluhlaza kunye neziphekiweyo zinokonwabela ukumodareyitha njengenxalenye yokutya okusempilweni. Yenza nje ukhuseleko lokutya olusisiseko kwaye ulandele iindlela ezifanelekileyo zokulungiselela.

Nokuba ukhetha ukonwabela iitapile zakho, qiniseka ukuba uzihlambile, uzigcine ngokuchanekileyo kwaye utye ezinye iziqhamo kunye nemifuno ukunceda ukujikeleza ukutya kwakho.

Indlela yoku Peel amazambane