Izibonelelo ezi-5 eziMangalisayo zeeChestn zaManzi (kunye nendlela yokuSebenzisa)

Umxholo

• 1. Zinesondlo kakhulu kodwa ziphantsi kwiiCalori
• 2. Ziqulathe amaxabiso aphezulu okulwa nezifo i-Antioxidants
• 3. Ngamana unokukunceda ukuthoba uxinzelelo lwegazi kunye nokunciphisa ubungozi besifo sentliziyo
• 4. Ukukhuthaza ukwehla kobunzima ngokukugcina Ugcwele ixesha elide ngeeKhalori ezimbalwa
• 5. Ngaba ungawunciphisa umngcipheko woxinzelelo lwe-Oxidative kwaye uncede ukulwa nokuKhula komhlaza
• Ungayisebenzisa njani iChestnuts yaManzi
• Umgca osezantsi

Ngaphandle kokubizwa ngokuba zii-chestnuts, i-chestnuts yamanzi ayisiyo nati kwaphela. Yimifuno yemifuno yasemanzini ekhula emigxobhozweni, kumadama, kumasimi edade nakumachibi anzulu (1).

Ama-chestnuts amanzi azalelwa eMzantsi-mpuma weAsia, eMzantsi China, eTaiwan, eAustralia, eAfrika nakwiziqithi ezininzi kulwandlekazi lwaseIndiya nolwePasifiki.

Zivunwa xa i-corm, okanye i-bulb, ijika umbala omnyama mnyama.

Banenyama emhlophe, emhlophe enokonwatyelwa iluhlaza okanye iphekiwe kwaye lulongezo oluqhelekileyo kwizitya zaseAsia ezinje ngefry-fries, chop suey, curry kunye nesaladi.

Nangona kunjalo, ii-chestnuts zamanzi (Eleocharis dulcis) akufuneki ibhidaniswe neetropu zamanzi (I-Trapa natans), ekwabizwa ngokuba zii-chestnuts zamanzi. Amanzi e-caltrops amile okweelulwane okanye iintloko zenyathi kwaye zinencasa efanayo ne-yam okanye iitapile.

Ama-chestnuts amanzi anokusetyenziswa okuninzi kwaye adityaniswa nezibonelelo ezininzi. Nazi izibonelelo ezihlanu ezixhaswe yisayensi zamanqatha amanzi, kunye nemibono yendlela yokutya.

1. Zinesondlo kakhulu kodwa ziphantsi kwiiCalori

Amanqatha amanzi azele zizondlo. I-ounce eyi-3.5 (i-100-gram) yokuhambisa ii-chestnuts zamanzi eluhlaza zibonelela ():

• Iikhalori: 97
• Amafutha: 0.1 iigrem
• IiCarbs: 23.9 iigram
• Ifayibha: Iigrama ezi-3
• Iprotheni: 2 iigrem
• Potassium: I-17% ye-RDI
• Imanganizi: I-17% ye-RDI
• Ibhrasi: I-16% ye-RDI
• Vitamin B6: I-16% ye-RDI
• URiboflavin: Iipesenti ezili-12 ze-RDI

Ama-chestnuts amanzi ngumthombo omkhulu wefayibha kwaye anikezela nge-12% yengcebiso yemihla ngemihla yabasetyhini kunye ne-8% yamadoda.

Uphando lubonisa ukuba ukutya ifibre eninzi kunokunceda ukukhuthaza ukuhamba kwamathumbu, ukunciphisa amanqanaba e-cholesterol egazini, ukulawula amanqanaba eswekile yegazi kunye nokugcina isisu sakho siphilile ().

Ukongeza, uninzi lweekhalori emanzini e-chestnuts avela kwii-carbs.

Nangona kunjalo, zihlala ziphantsi kwiikhalori, kuba i-chestnuts yamanzi eluhlaza yi-74% yamanzi.

Ama-chestnuts amanzi anesondlo kakhulu kwaye aqukethe ixabiso eliphezulu le-fiber, i-potassium, i-manganese, ithusi, i-vitamin B6 kunye ne-riboflavin. Uninzi lweekhalori zazo zivela kwii-carbs.

2. Ziqulathe amaxabiso aphezulu okulwa nezifo i-Antioxidants

Ama-chestnuts amanzi aqukethe isixa esihle se-antioxidants.

Antioxidants ziimolekyuli ezinceda ukukhusela umzimba kwiimolekyuli ezinokuba yingozi ekuthiwa ziiradical radicals. Ukuba ii-radicals zasimahla ziyaqokelelana emzimbeni, banokugqobhoza ukhuselo lwendalo lomzimba kwaye bakhuthaze ilizwe elibizwa ngokuba luxinzelelo lwe-oxidative ().

Ngelishwa, uxinzelelo lwe-oxidative luye lwayanyaniswa nomngcipheko ophezulu wezifo ezingapheliyo, kubandakanya isifo sentliziyo, uhlobo lweswekile 2 kunye neentlobo ezininzi zomhlaza.

Amanqatha amanzi atyebile ngokukodwa kwii-antioxidants i-ferulic acid, i-gallocatechin gallate, i-epicatechin gallate kunye ne-catechin gallate (, 6).

Uvavanyo lweetyhubhu zovavanyo lubonakalisile ukuba ii-antioxidants kwixolo kunye nenyama yamanqatha wamanzi zinokuthintela ngokufanelekileyo ii-radicals zasimahla ezichaphazelekayo kwisifo esinganyangekiyo (6,).

Into enomdla kukuba, ii-antioxidants kwii-chestnuts zamanzi, njenge-asidi ye-ferulic, zikwanceda ekuqinisekiseni ukuba inyama ye-chestnut yamanzi ihlala i-crispy kwaye i-crunchy, nasemva kokupheka ().

Amanqatha wamanzi angumthombo omkhulu we-antioxidants ferulic acid, gallocatechin gallate, epicatechin gallate kunye ne-catechin gallate. Ezi antioxidants zinokunceda umzimba ukulwa noxinzelelo lwe-oxidative, olunxulunyaniswa nezifo ezininzi ezingapheliyo.

3. Ngamana unokukunceda ukuthoba uxinzelelo lwegazi kunye nokunciphisa ubungozi besifo sentliziyo

Isifo sentliziyo ngoyena nobangela wokufa kwihlabathi liphela ().

Umngcipheko wesifo sentliziyo uphakanyiswa yimingcipheko efana noxinzelelo lwegazi, icholesterol ephezulu yegazi (cholesterol ye-LDL), imivumbo kunye ne-triglycerides ephezulu yegazi ().

Into enomdla kukuba, ii-chestnuts zamanzi bezisetyenziswa ngokwembali ukunyanga izinto ezinobungozi ezinje ngoxinzelelo oluphezulu lwegazi. Oku kunokwenzeka ngenxa yokuba ingumthombo omkhulu we potassium.

Izifundo ezininzi zidibanise ukutya okuninzi kwi-potassium kunye nemingcipheko yokunciphisa isifo soxinzelelo kunye noxinzelelo lwegazi oluphezulu-izinto ezinobungozi zesifo senhliziyo.

Uhlalutyo lwezifundo ezingama-33 lufumanise ukuba xa abantu abanoxinzelelo oluphezulu lwegazi besebenzisa i-potassium eninzi, uxinzelelo lwegazi lwe-systolic (ixabiso eliphezulu) kunye noxinzelelo lwegazi lwe-diastolic (ixabiso elisezantsi) lincitshiswe nge-3.49 mmHg kunye ne-1.96 mmHg, ngokulandelelana ().

Uhlalutyo olufanayo luye lwafumanisa ukuba abantu abadla i-potassium eninzi babenomngcipheko ophantsi wama-24% wokuhlaselwa yintlungu.

Olunye uhlalutyo lwezifundo ezili-11 kubandakanya abantu abangama-247,510 bafumanise ukuba abo batya eyona potassium babenomngcipheko ophantsi ongama-21% wesifo sokubethwa kunye nokwehla kwengozi yesifo sentliziyo ().

Ama-chestnuts Amanzi angumthombo omkhulu we-potassium. Ukutya okunotye nge-potassium kunxulunyaniswe nokwehla kwesifo sentliziyo okunje ngoxinzelelo lwegazi kunye nemivumbo.

4. Ukukhuthaza ukwehla kobunzima ngokukugcina Ugcwele ixesha elide ngeeKhalori ezimbalwa

Ama-chestnuts amanzi ahlelwa njengokutya okuphezulu. Ukutya okuphezulu kunamanzi amaninzi okanye umoya. Zombini azikho ikhalori.

Ngaphandle kokuba neekhalori eziphantsi, ukutya okunomthamo omkhulu kunokubamba ngempumelelo indlala (,).

Njengoko indlala inokuchaphazela amandla akho okunamathela kukutya, ukutshintshisa ukutya okuncinci ukuzalisa ukutya okubonelela ngeekhalori ezifanayo kunokuba sisicwangciso esisebenzayo sokunciphisa umzimba.

Amanqatha wamanzi enziwe ngamanzi angama-74% ().

Ukuba unengxaki yendlala, ukutshintshela umthombo wakho wangoku wee-carbs zamanqatha amanzi anokukunceda uhlale ugcwele ixesha elide ngelixa usitya iikhalori ezimbalwa.

Amanqatha wamanzi enziwe nge-74% yamanzi, ebenza babe kukutya okuphezulu. Ukulandela ukutya okuninzi kukutya okunevolumu ephezulu kunokukunceda ukunciphisa umzimba, njengoko kunokukugcina ugcwele ixesha elide kunye neekhalori ezimbalwa.

5. Ngaba ungawunciphisa umngcipheko woxinzelelo lwe-Oxidative kwaye uncede ukulwa nokuKhula komhlaza

Ama-chestnuts amanzi aqukethe amanqanaba aphezulu kakhulu e-antioxidant ferulic acid.

Le antioxidant iqinisekisa ukuba inyama ye chestnuts yamanzi ihlala ijijile, nasemva kokuba iphekiwe. Ngaphezulu, izifundo ezininzi zidibanise i-asidi ye-ferulic kumngcipheko ophantsi womhlaza.

Kwisifundo setyhubhu yovavanyo, izazinzulu zifumanise ukuba ukunyanga iiseli zomhlaza wamabele nge-asidi ye-ferulic kuncede ukucinezela ukukhula kwabo kunye nokukhuthaza ukufa kwabo ().

Olunye uphononongo lweetyhubhu zovavanyo lufumanise ukuba i-asidi ye-ferulic incede ekucinezeleni ukukhula kwesikhumba, i-thyroid, imiphunga kunye neeseli zomhlaza wamathambo (,,,).

Kungenzeka ukuba iimpembelelo ezichasene nomhlaza wamanzi e-chestnuts ezinxulumene nomxholo wazo we-antioxidant.

Iiseli zomhlaza zixhomekeke kwinani elikhulu lee-radicals zasimahla ukuzivumela ukuba zikhule kwaye zisasazeke. Njengoko i-antioxidants inceda ukunciphisa i-radicals yasimahla, inokubeka esichengeni ukukhula kwesifo somhlaza (,).

Oko kwathethileyo, uninzi lophando malunga namanqatha emanzini kunye nomhlaza kusekwe kwizifundo zetyhubhu yovavanyo. Uphando olwenziwe ngabantu luyafuneka ngaphambi kokunika iingcebiso.

Inyama ye-chestnuts yamanzi iphezulu kakhulu kwi-asidi ye-ferulic, i-antioxidant edityaniswe nomngcipheko omncinci woxinzelelo lwe-oxidative kunye nomhlaza.

Ungayisebenzisa njani iChestnuts yaManzi

Ama-chestnuts amanzi aqhelekile kumazwe ase-Asiya.

Ziqheleke kakhulu kwaye zinokonwabelwa ziluhlaza, zibilisiwe, ziqhotswe, zityiwe, zifakwe emanzini amdaka okanye zixutywe.

Umzekelo, ii-chestnuts zamanzi zihlala zixobukile kwaye zicocwe, zisikiwe okanye zigalelwe kwizitya ezinje ngeefry-fries, omelets, chop suey, curry kunye neesaladi, phakathi kwezinye (1).

Banokonwabela ukutya okutsha emveni kokuvasa kunye nokuxobuka, njengoko benenyama ebukekayo, eswiti, efana ne-apile. Into enomdla kukuba, inyama iyaqhubeka nokuhlala ikrunekile nasemva kokubilisa okanye ukugcada.

Abanye abantu bakhetha ukusebenzisa i-chestnut yamanzi eyomileyo neyomhlaba njengenye indlela yomgubo. Kungenxa yokuba i-chestnuts yamanzi iphakame kakhulu kwisitatshi, nto leyo ebenza babe sisithuthi esikhulu (1).

Ama-chestnuts amanzi anokuthengwa amatsha okanye enkonkxiweyo kwiivenkile zokutya zaseAsia.

Ama-chestnuts amanzi ahluka ngokudibeneyo kwaye kulula ukongeza kwisondlo sakho. Zizame zintsha okanye ziphekwe kwii-fries, iisaladi, ii-omelets kunye nokunye.

Umgca osezantsi

Amanqamnqa amanzi yimifuno yasemanzini enesondlo kwaye imnandi.

Zingumthombo omkhulu wee-antioxidants kunye nezinye izinto ezinokunceda ukuthintela izifo ezinxulumene nobudala, ezinjengesifo sentliziyo kunye nomhlaza.

Ama-chestnuts amanzi nawo anemisebenzi eyahlukeneyo kwaye angongezwa kwizitya ezahlukeneyo.

Zama ukongeza ii-chestnuts zamanzi kwisidlo sakho namhlanje ukuze uvune izibonelelo zempilo.