Yintoni eyiVegemite elungileyo? Amanqaku ezondlo kunye nokunye

Umxholo

• Yintoni iVegemite?
• IVegemite Inesondlo
• IiVithamini ze-B kwiVegemite zinokuba neziBonelelo zezeMpilo ezinamandla
• Ngamana ungakhulisa impilo yeBongo
• Ngamana unokunciphisa ukudinwa
• Ngamana unokunceda ukunciphisa uxinzelelo kunye noxinzelelo
• Ngamana Unokunceda Izinto Ezisemngciphekweni Wezifo Zentliziyo
• IVegemite iphantsi kwiiCalori
• Kulula ukongeza kwisidlo sakho
• Ngaba ithelekiswa njani nezinye iindlela?
• Ngaba kukho naziphi na iinkxalabo kwezempilo?
• Umgca osezantsi

I-Vegemite sisasazo esithandwayo, esinencasa esenziwe kwimvubelo eseleyo yomenzi wompheki.

Inotyebile, incasa enetyiwa kwaye iluphawu lobuzwe base-Australia (1).

Ngaphezulu kwezigidi ezingama-22 zejagi zeVegemite ezithengiswayo unyaka nonyaka, abantu baseAustralia abanakubonakala ngathi banele. Abanye oogqirha kunye neengcali zokutya bancomela njengomthombo we-B B (2).

Nangona kunjalo, ngaphandle kwe-Australia, abantu abaninzi bayazibuza ukuba yeyiphi iVegemite elungileyo.

Eli nqaku lichaza ukuba yintoni iVegemite, ukusetyenziswa kwayo, izibonelelo nokunye.

Yintoni iVegemite?

I-Vegemite kukusasazeka okuxineneyo, okumnyama, okunetyiwa okwenziwe kwimvubelo eseleyo yomenzi wobhiya.

Igwele lidityaniswe neetyuwa, ukukhutshwa kwemithombo, iivithamini B ze-thiamine, i-niacin, i-riboflavin kunye ne-folate, kunye nokukhutshwa kwemifuno, kunika uVegemite incasa eyahlukileyo ethandwa kakhulu ngabantu base-Australia (1).

Ngomnyaka we-1922, uCyril Percy Callister wavelisa iVegemite eMelbourne, e-Australia, ngeenjongo zokubonelela abantu base-Australia ngenye indlela yase-Marmite yase-Bhritane.

Ukuthandwa kukaVegemite kwenyuka ngexesha leMfazwe yesibini (II) yeHlabathi. Kwakukhuthazwa njengokutya kwezempilo kwabantwana emva kokuba uMbutho Wezonyango waseBritane wawugunyazisa njengomthombo otyebileyo weevithamini ze-B (3).

Nangona ukuvunyelwa njengokutya kwezempilo kumi nanamhlanje, abantu abaninzi ngoku batya iVegemite ngenxa yesongo sayo.

Ngokuqhelekileyo isasazeka kwiisanti, i-toast kunye ne-crackers. Ezinye iivenkile zokubhaka eOstreliya zikwasebenzisa njengokuzalisa iikeyiki kunye nezinye izinto ezibhakiweyo.

I-Vegemite sisasazeke esityebileyo esenziwe kwimvubelo eseleyo, ityuwa, isicatshulwa semithombo, iivithamini B kunye nemifuno. Iyaziwa ngokukodwa e-Australia kwaye ikhuthazwa njengokutya kwezempilo, kunye nokutya incasa yayo.

IVegemite Inesondlo

I-Vegemite ine-flavour eyahlukileyo ethi abantu bayithande okanye bayithiye.

Ukanti, incasa yayo ayikuphela kwesizathu sokuba abantu bayitye. Kukwakho okunesondlo ngokumangalisayo.

Isipuni setispuni esinye (5-gram) sisebenza ngeVegemite esemgangathweni ibonelela (4):

• Iikhalori: 11
• Iprotheni: 1.3 iigram
• Amafutha: Ngaphantsi kwe-1 gram
• IiCarbs: Ngaphantsi kwe-1 gram
• Vitamin B1 (thiamine): Iipesenti ezingama-50 ze-RDI
• Vitamin B9 (folate): Iipesenti ezingama-50 ze-RDI
• Vitamin B2 (riboflavin): Iipesenti ezingama-25 ze-RDI
• Vitamin B3 (niacin): Iipesenti ezingama-25 ze-RDI
• Isodium: I-7% ye-RDI

Ngaphandle kwinguqulelo yoqobo, iVegemite iza nezinye iincasa, ezinje ngeCheesybite, iReded Salt kunye neBlend 17. Ezi ntlobo zahlukileyo ziyahluka kwiiprofayili zazo zezondlo.

Umzekelo, ukuncitshiswa kwetyuwa Vegemite kubonelela ngesodium encinci, ukanti enye kwisine sevithamini B6 yemihla ngemihla kunye neemfuno zevithamini B12 (4).

IVegemite ngumthombo otyebileyo weevithamini B1, B2, B3 kunye neB9. Uhlobo lweTyuwa oluNcitshisiweyo luqulathe iivithamini B6 kunye neB12.

IiVithamini ze-B kwiVegemite zinokuba neziBonelelo zezeMpilo ezinamandla

IVegemite ngowona mthombo weevithamini ze-B, ezibalulekileyo kwimpilo efanelekileyo kwaye zinxulunyaniswa nezibonelelo zezempilo (5).

Ngamana ungakhulisa impilo yeBongo

Iivithamini ze-B zibaluleke kakhulu kwimpilo efanelekileyo yengqondo. Amanqanaba egazi asezantsi e-vithamini B adityaniswe nokusebenza gwenxa kwengqondo kunye nomonakalo wemithambo-luvo.

Umzekelo, amanqanaba asezantsi e-vitamin B12 adityaniswa nokufunda okungalunganga kunye nememori. Ukongeza, abantu abanesiphene se-vitamin B1 banokuba nengxaki yememori engalunganga, ubunzima bokufunda, i-delirium kunye nokonakala kwengqondo (,).

Kwelinye icala, ukungena okuphezulu kweevithamini ze-B, ezinje nge-B2, B6 kunye ne-B9, zinxulunyaniswe nokufunda okungcono kunye nokusebenza kwememori, ngakumbi phakathi kwabantu abanokuphazamiseka kwengqondo ().

Oko kwathiwa, akucaci ukuba ngaba iivithamini ze-B zinokuyonyusa impilo yakho yengqondo ukuba awonelanga.

Ngamana unokunciphisa ukudinwa

Ukudinwa yingxaki eqhelekileyo echaphazela izigidi zabantu kwihlabathi liphela.

Isizathu esingunobangela wokudinwa kukusilela kwivithamini enye okanye ezingaphezulu kwe-B.

Kuba iivithamini ze-B zidlala indima ebalulekileyo ekuguqulweni kokutya kwakho kube ngamafutha, akumangalisi ukuba ukudinwa kunye namandla aphantsi ziimpawu eziqhelekileyo zokunqongophala kwe-Vitamin B ().

Kwelinye icala, ukulungisa ukungabikho kwe vithamin B kunokuphucula amanqanaba akho amandla ().

Ngamana unokunceda ukunciphisa uxinzelelo kunye noxinzelelo

Ukufakwa okuphezulu kweevithamini ze-B kunxulunyaniswe namanqanaba asezantsi oxinzelelo kunye noxinzelelo.

Olunye uphononongo lufumanise ukuba abathathi-nxaxheba abahlala betya ukusasazeka okususelwe kwigwele njengoVegemite bafumana iimpawu ezimbalwa zoxinzelelo noxinzelelo. Oku kukholelwa ukuba kungenxa yomxholo wevithamini B woku kusasazeka (11).

Iivithamini ezininzi ze-B zisetyenziselwa ukuvelisa iihormoni ezilawula imeko, ezinje nge-serotonin. Ngaphezu koko, ukusilela kweevithamini ezininzi ze-B kunxulunyaniswe noxinzelelo, uxinzelelo kunye noxinzelelo.

Ngamana Unokunceda Izinto Ezisemngciphekweni Wezifo Zentliziyo

Isifo sentliziyo sinoxanduva lokufa omnye kwaba bathathu emhlabeni ().

I-Vitamin B3, ekhoyo eVegemite, inganciphisa isifo sentliziyo njengezinto ezinjenge-triglycerides ephezulu kunye "ne-bad" ye-LDL cholesterol kubantu abadala, ngakumbi abo banamazinga aphezulu.

Okokuqala, uphononongo lwezifundo ezifumene ivithamin B3 inokuhlisa amanqanaba e-triglyceride ngama-20-50% ().

Okwesibini, uphando lubonakalisile ukuba ivithamin B3 ingathoba amanqanaba e-LDL nge-5-20% (14).

Okokugqibela, ivithamini B3 inokuphakamisa "okuhle" kwinqanaba le-cholesterol ye-HDL ukuya kuthi ga kwi-35% (,).

Oko kwathethi, ivithamin B3 ayisetyenziswanga njengonyango oluqhelekileyo lwesifo sentliziyo, njengoko idosi ephezulu inxulunyaniswe neziphumo ebezingalunganga ().

I-Vegemite ityebile kwiivithamini ze-B ezinxulunyaniswe nezibonelelo zezempilo ezinje ngempilo engcono yobuchopho kunye nokunciphisa ukudinwa, unxunguphalo, uxinzelelo kunye nomngcipheko wesifo sentliziyo.

IVegemite iphantsi kwiiCalori

Xa kuthelekiswa nokusasazeka okuninzi kwintengiso, iVegemite iphantsi kakhulu kwiikhalori. Ngapha koko, icephe linye (5 grams) lineekhalori ezili-11 kuphela.

Oku akumangalisi kuba ine-1.3 yeeprotheyini kuphela kwaye akukho mafutha okanye iswekile.

Abathandi beVegemite abanasizathu sakuxhalaba malunga nokusasazeka okuchaphazela amanqatha abo. Abantu abazama ukunciphisa umzimba banokufumana iVegemite indlela enkulu esezantsi yekhalori yokongeza incasa kwizitya zabo.

Ukongeza, kuba iqulethe phantse iswekile, iVegemite ayizukuchaphazela amanqanaba eswekile yegazi lakho.

I-Vegemite ineekhalori ezili-11 kuphela ngecephe (5 gram), njengoko iphantsi kwiprotheyini kwaye iphantse yatyeba kwaye ayinashukela. Oku kuyenza ibe lukhetho olukhulu lokugcina okanye ukunciphisa umzimba.

Kulula ukongeza kwisidlo sakho

AyisiyoVegemite kuphela enencasa, ikwahluka kakhulu kwaye kulula ukuyongeza kwisidlo sakho.

Ngelixa kukhuthazwa njengokutya kwezempilo, ii-Aussies ezininzi zisitya iVegemite ngokungcamla kwayo.

Eyona ndlela ixhaphakileyo yokonwabela iVegemite kukusasaza isixa esincinci kwisilayidi sesonka. Inokongeza ukukhaba okunetyiwa kwii-pizza ezenziwe ekhaya, iiburger, iisuphu kunye neecasseroles.

Unokufumana iindlela ezininzi zokuyila zokusebenzisa iVegemite kwiwebhusayithi yabo esemthethweni.

I-Vegemite iyaguquguquka kwaye kulula ukuyongeza kwisidlo sakho. Yizame njengokusasazeka kwesonka okanye kwiiresiphi ezinje ngee-pizza ezenziwe ekhaya, i-burger, iisuphu kunye ne-casseroles.

Ngaba ithelekiswa njani nezinye iindlela?

Ngaphandle kweVegemite, iMarmite kunye nePromite zezinye izinto ezithandwayo ezisekwe kwigwele.

IMarmite sisilumko saseBritani sokwenza igwele sisasazeka esaphuhliswa ngo-1902. Xa kuthelekiswa neVegemite, iMarmite iqulethe (17):

• I-30% ngaphantsi kwe-vitamin B1 (thiamine)
• 20% ngaphantsi kwe-vitamin B2 (riboflavin)
• I-28% ngaphezulu ivithamini B3 (niacin)
• I-38% ngaphantsi kwe-vitamin B9 (folate)

Ukongeza, iMarmite ibonelela nge-60% yeemfuno zabantu abadala zemihla ngemihla ngevithamini B12 (cobalamin), efumaneka kuphela kwiNcitshisiwe yeTyuwa Vegemite, hayi inguqulelo yoqobo.

Bulumko-Bumnandi, abantu bafumanisa ukuba iMarmite inencasa etyebileyo kunye neetyuwa kuneVegemite.

Isithembiso sesinye isasazeko esisekwe kwigwele esiveliswayo e-Australia.

NjengoVegemite, yenziwa ngegwele elisezantsi lomqambi kunye nemveliso yemifuno. Kwelinye icala, i-Promite iqulethe iswekile eninzi kuneVegemite, ukuyinika incasa emnandi.

Isithembiso sikwahluka ngokwesondlo, njengoko ngo-2013 umenzi wasusa iivithamini B1, B2 kunye ne-B3, kunye neziphuculi zencasa ezimbini. Ngokwenkathalelo yabathengi ye-Masterfoods, oku kuncede abathengi babuthathaka kwezi vithamini ngaphandle kokuchaphazela incasa okanye ubume bePromite.

I-Vegemite iqulethe iivithamini ezininzi B1, B2 kunye neB9 kuneMarmite, kodwa ngaphantsi kweB3 kunye neB12. Iqulethe iivithamini ze-B ezingaphezulu kune-Promite.

Ngaba kukho naziphi na iinkxalabo kwezempilo?

I-Vegemite isasazeka ngokusempilweni kunye neenkxalabo zempilo ezimbalwa kakhulu.

Nangona kunjalo, abanye abantu banexhala lokuba iVegemite iqulethe isodiyam eninzi. Itispuni enye (5 g) yeVegemite ibonelela ngesihlanu seepesenti seemfuno zakho zemihla ngemihla zesodiyam.

Isodiyam, efumaneka ubukhulu becala kwityuwa, ifumene igama elibi, njengoko inxulunyaniswa neemeko zentliziyo, uxinzelelo lwegazi oluphezulu kunye nomhlaza wesisu (,).

Nangona kunjalo, i-sodium ichaphazela abantu ngokwahlukileyo. Abantu abasemngciphekweni omkhulu wemicimbi enxulumene nentliziyo ngenxa yokutya isodiyamu ngabantu abanexinzelelo lwegazi oluphezulu okanye uvakalelo lwetyuwa (,).

Nangona kunjalo, ungonwabela incasa yeVegemite nokuba ukhathazekile malunga nomxholo wesodiyamu ngokukhetha enye indlela yokuNciphisa ityuwa. Olu khetho lukwabonelela ngeendlela ezahlukeneyo ze-B, ezenza ukhetho olusempilweni kunenguqulo yoqobo.

Ngapha koko, abantu basebenzisa kuphela isuntswana elicekethekileyo leVegemite ngenxa yesityebi sayo esimnandi nesinetyiwa. Oku kuthetha ukuba bahlala bedla ngaphantsi kwetispuni (5-gram) yokukhonza ubukhulu.

Umxholo ophezulu we-Vegemite we-sodium akufuneki ube yinkxalabo kuba abantu ngokubanzi basebenzisa izixa ezincinci. Ukuba unenkxalabo, khetha uguqulelo lweTyuwa eLuncitshisiweyo.

Umgca osezantsi

I-Vegemite sisasazeko sase-Australia esenziwe kwimvubelo eseleyo, ityuwa, imithombo kunye nokukhutshwa kwemifuno.

Ngumthombo ogqwesileyo weevithamini B1, B2, B3 kunye neB9. Inguqulelo yeTyuwa encitshisiweyo iqulethe iivithamini B6 kunye neB12.

Ezi vithamini zinokuxhasa impilo yengqondo kunye nokunciphisa ukudinwa, unxunguphalo, uxinzelelo kunye nesifo sentliziyo.

Konke kuxelwe, iVegemite lukhetho olukhulu olunezinto ezimbalwa ezixhalabisa impilo. Inencasa eyahlukileyo, etyebileyo, enetyiwa abantu abaninzi base-Australia bayayithanda kwaye kulula ukuyongeza kwisidlo sakho.