Kodi nyemba zophika ndi zabwino kwa inu?

Zamkati

• Zomwe zili mu nyemba zophika?
• Zakudya Zophika Nyemba Zakudya
• Ubwino Wapamwamba
• Chokoma komanso chosavuta
• Tithandizire Gut Health
• Mutha Kutsitsa Cholesterol
• Zoyipa Zomwe Zingachitike
• Pamwamba pa Shuga
• Khalani Amchere
• Muli Zowonjezera
• Mutha Kukhala Ndi Zoyipitsa za BPA
• Angakupangitseni Kukhala Opusa
• Lectins Amachepetsedwa Ndi Kuphika
• Mfundo Yofunika Kwambiri

Nyemba zophikidwa ndi nyemba zokutidwa ndi msuzi zomwe zakonzedwa kuyambira pachiyambi kapena kugulitsidwa zisanachitike mu zitini.

Ku United States, ndi mbale yotchuka m'mbali zophikira panja, pomwe anthu aku United Kingdom amawadyera.

Ngakhale nyemba zimawoneka ngati zathanzi, mwina mungadzifunse ngati nyemba zophika zimayenerera.

Nkhaniyi ikufotokoza nyemba zophika komanso ngati zili zabwino kwa inu.

Zomwe zili mu nyemba zophika?

Nyemba zophika zimapangidwa ndi nyemba zazing'ono zoyera.

Zina zosakaniza ndi shuga, zitsamba, ndi zonunkhira. Maphikidwe amathanso kukhala ndi msuzi wa phwetekere, viniga, molasses, ndi mpiru.

Nyemba zina zophika ndizodyera zamasamba, pomwe zina zimakhala ndi nyama yankhumba kapena nyama yankhumba yophika mchere.

Ngakhale amatchulidwa, nyemba sizimaphika nthawi zonse. Amatha kuphikidwa ndi njira zina, nawonso, monga pamwamba pa chitofu kapena wophika pang'onopang'ono.

Zomwe zimakonda kupezeka mu nyemba zophika ndi nyemba za navy, shuga, zitsamba, ndi zonunkhira. Ena amakhalanso ndi msuzi wa phwetekere, viniga, ma molasses, mpiru, ndi nkhumba.

Zakudya Zophika Nyemba Zakudya

Nyemba zophika zimapereka zakudya zambiri.

Ngakhale kuchuluka kwake kumasiyana pamtundu, 1/2-chikho (130-gramu) yotumizira nyemba zophika zamzitini imapereka pafupifupi ():

• Ma calories: 119
• Mafuta onse: 0,5 magalamu
• Ma carbs onse: 27 magalamu
• CHIKWANGWANI: 5 magalamu
• Mapuloteni: 6 magalamu
• Sodiamu: 19% ya Reference Daily Intake (RDI)
• Potaziyamu: 6% ya RDI
• Chitsulo: 8% ya RDI
• Mankhwala enaake a: 8% ya RDI
• Nthaka: 26% ya RDI
• Mkuwa: 20% ya RDI
• Selenium: 11% ya RDI
• Thiamine (vitamini B1): 10% ya RDI
• Vitamini B6: 6% ya RDI

Nyemba zophika zimapatsa michere komanso zomanga thupi zomanga thupi. Amakhalanso gwero labwino la thiamine, zinc, ndi selenium, zomwe zimathandizira kupanga mphamvu, chitetezo chamthupi, komanso thanzi la chithokomiro, motsatana (2, 3, 4).

Makamaka nyemba zimakhala ndi ma phytates - mankhwala omwe amatha kusokoneza kuyamwa kwa mchere. Komabe, kuphika ndi kumalongeza kumachepetsa phytate ya nyemba zophika ().

Nyemba zophika zimapanganso mankhwala opindulitsa, kuphatikizapo polyphenols, nawonso.

Izi zitha kuteteza maselo anu kuti asawonongeke ndimamolekyulu osakhazikika otchedwa ma radicals aulere ndikuletsa kutupa. Kuwonongeka kwakukulu kwaulere ndi kutupa kwalumikizidwa ndi matenda amtima, khansa, ndi matenda ena osachiritsika (,).

Chifukwa chazakudya komanso kucheza ndi kuchepa kwa chiwopsezo cha matenda, malangizo azakudya aku US amalimbikitsa kuti pakhale makapu 1 1/2 (275 magalamu) a nyemba sabata iliyonse pakudya pafupifupi ma calorie 2,000 ().

Nyemba zophikidwa zimapatsa michere yambiri, kuphatikiza mapuloteni azomera, ma fiber, mavitamini a B, mchere, komanso mankhwala azomera zoteteza kuumoyo.

Ubwino Wapamwamba

Kuphatikiza pa michere yawo, nyemba zophikidwa zimapindulitsanso zina.

Chokoma komanso chosavuta

Nyemba zophika ndizokometsera ndipo nthawi zambiri zimakondedwa, zomwe zingalimbikitse anthu kuti adye nyemba zambiri.

Kafukufuku wina adapeza kuti 57% ya achinyamata amakonda nyemba zophika, pomwe ochepera 20% amakonda msuzi wa mphodza kapena saladi wopangidwa ndi nyemba ().

Nyemba zophika zam'chitini ndizofulumira komanso zosavuta kukonzekera - zonse zomwe muyenera kuchita ndikutsegula kachitini ndikuwatenthetsa.

Tithandizire Gut Health

1/2 chikho (130 magalamu) a nyemba zophika amapereka 18% ya RDI ya fiber. CHIKWANGWANI chimathandizira m'matumbo, kuphatikiza matumbo nthawi zonse ().

CHIKWANGWANI chimalimbikitsanso tizilombo toyambitsa matenda m'matumbo mwanu kapena m'matumbo. Izi zitha kuwonjezera kuchuluka kwa mabakiteriya opindulitsa omwe amalumikizidwa ndi kuchepa kwa khansa ya m'matumbo (,,).

Kuphatikiza apo, nyemba zophikidwa zimakhala ndi mankhwala omwe amapangidwa ndi apigenin ndi daidzein, komanso michere ina yomwe ingateteze ku khansa ya m'matumbo ().

Mutha Kutsitsa Cholesterol

Nyemba zophika zimapatsa fiber ndi mankhwala omwe amatchedwa phytosterol omwe amatha kulepheretsa kuyamwa kwa cholesterol m'matumbo mwanu. Izi zitha kuchepetsa cholesterol yamagazi, chiopsezo cha matenda amtima (,).

Akuluakulu omwe ali ndi cholesterol yochuluka amadya chikho cha 1/2 (130 magalamu) a nyemba zophika tsiku lililonse kwa miyezi iwiri, adawona kutsika kwa 5.6% kwa cholesterol chonse poyerekeza ndi pomwe sanadye nyemba (16).

Pakafukufuku wina, amuna omwe ali ndi cholesterol m'malire okhala m'malire amadya makapu 5 (650 magalamu) a nyemba zophika sabata iliyonse kwa mwezi umodzi. Adakumana ndi kuchepa kwa 11.5% ndi 18% kwathunthu ndi cholesterol ya LDL (yoyipa), motsatana ().

Nyemba zophika zam'chitini ndi njira yachangu komanso yokoma yodyera nyemba. Amathandizanso m'matumbo ndipo amatha kutsitsa cholesterol.

Zoyipa Zomwe Zingachitike

Kumbali inayi, nyemba zophikidwa zimakhala ndi zovuta zina - zambiri zomwe mungachepetse pozipanga kuyambira pomwepo.

Pamwamba pa Shuga

Nyemba zophika zimakhala ndi zotsekemera chimodzi kapena zingapo, monga shuga kapena madzi a mapulo.

1/2-chikho (130-gramu) yotumizira nyemba zophika - zamzitini kapena zopangira - zimaphatikizira ma supuni atatu (12 magalamu) a shuga wowonjezera. Izi ndi 20% ya malire tsiku lililonse azakudya zopatsa mphamvu ma kalori 2,000 (,,).

Kudya shuga wochulukirapo kumatha kuyambitsa mano ndipo kumalumikizidwa ndi chiopsezo chowonjezeka cha kunenepa kwambiri, matenda amtima, matenda ashuga amtundu wa 2, komanso mavuto akumbukiro (,,,).

Mtundu umodzi waku US umapanga nyemba zophika zokhala ndi 25% yocheperako shuga, ndipo ina yogulitsidwa ku Europe imapereka nyemba zophika zotsekedwa ndi stevia - zero-calorie, zotsekemera zachilengedwe.

Dziwani kuti ngati mupanga nyemba zophika kunyumba pogwiritsa ntchito nyemba zam'chitini kapena zouma, mutha kuwongolera kuchuluka kwa shuga wowonjezera.

Khalani Amchere

Sodium ndi chinthu china chomwe chimadetsa nkhawa anthu ena, makamaka omwe amakonda kuthamanga kwambiri ndi kuchuluka kwa mchere ().

Nyemba zophika zamzitini pafupifupi 19% ya RDI ya sodium pa 1/2-chikho (130-gramu) yotumikira, yomwe imachokera ku mchere wowonjezera ().

Mitundu ingapo imapereka mitundu yocheperako-sodium, ngakhale sikuti masitolo onse amakhala nayo.

Mumitundu yokometsera, mutha kuwonjezera mchere wambiri. Ngati mukupanga nyemba zophika pogwiritsa ntchito zamzitini m'malo mwa nyemba zouma, tsukusani ndi kuzitsuka kuti muchepetse sodium pafupifupi 40% (24).

Muli Zowonjezera

Nyemba zambiri zophika zamzitini zimakhala ndi zowonjezera, zomwe anthu ena amakonda kuzipewa (25,).

Zina mwazofala kwambiri ndi izi:

• Wosintha wowuma chimanga. Wothandizira wokulirayo wasinthidwa, makamaka ndi mankhwala, kuti agwire bwino ntchito. Nthawi zambiri amapangidwa kuchokera ku chimanga chomwe chimasinthidwa chibadwa, mchitidwe wotsutsana womwe ungakhale pachiwopsezo (,,).
• Mtundu wa Caramel. Makina a Caramel nthawi zambiri amakhala ndi mankhwala otchedwa 4-methylimidazole, omwe ndi omwe amayambitsa khansa. Komabe, asayansi akuti milingo yomwe ilipo pakadali chakudya ndiyabwino (,).
• Zosangalatsa zachilengedwe. Izi zimachokera kuzakudya zamasamba kapena zanyama koma nthawi zambiri sizophatikiza zomwe mungagwiritse ntchito kunyumba. Malongosoledwe osamveka bwino amapangitsanso kuti zikhale zovuta kudziwa ngati zakudya zowonjezera zomwe zilipo (33,).

Mutha Kukhala Ndi Zoyipitsa za BPA

M'kati mwa zitini za nyemba nthawi zambiri mumakhala mankhwala a bisphenol A (BPA), omwe amatha kulowa muzakudya ().

A Food and Drug Administration (FDA) ati mankhwalawa ndiabwino kuti agwiritsidwe ntchito pakadali pano, koma asayansi ambiri sagwirizana nazo. Kafukufuku wina akuwonetsa kuti BPA itha kukulitsa chiopsezo cha kunenepa kwambiri ndikuchepetsa kubereka, mwazinthu zina zomwe zingakhudze thanzi (,,,).

Pakafukufuku wazakudya zomwe zimasonkhanitsidwa m'mashopu ogulitsa, nyemba zophikidwa zili pachinayi pa BPA pazakudya 55 zosiyanasiyana zomwe zimakhala ndi mankhwala ().

Mitundu yochepa ya nyemba zophikidwa imagulitsidwa m'mazitini omwe amapangidwa popanda BPA kapena mankhwala ofanana. Komabe, malonda awa amawononga zambiri.

Angakupangitseni Kukhala Opusa

Nyemba zimakhala ndi ma fiber komanso ma carb osavomerezeka omwe amabedwa ndi mabakiteriya m'matumbo mwanu, zomwe zingakupangitseni kupititsa mpweya wambiri ().

Komabe, kafukufuku wina adapeza kuti ochepera theka la anthu omwe adawonjezera 1/2 chikho (130 magalamu) a nyemba, kuphatikiza nyemba zophika, pazakudya zawo za tsiku ndi tsiku akuti awonjezera mpweya.

Kuphatikiza apo, anthu 75% omwe poyambirira adanenanso zakuchulukirachulukira kwa gasi ati adabwereranso patadutsa masabata 2-3 akudya nyemba tsiku lililonse ().

Lectins Amachepetsedwa Ndi Kuphika

Nyemba, kuphatikizapo mitundu ina ya navy mu nyemba zophika, imakhala ndi mapuloteni otchedwa lectins.

Omwedwa kwambiri, lectins amatha kusokoneza chimbudzi, kuwononga matumbo, komanso kusokoneza kuchuluka kwa mahomoni mthupi lanu (, 43).

Komabe, kuphika kumangoyambitsa ma lectins. Chifukwa chake, kupezeka kwanu ndi mapuloteniwa ochokera ku nyemba zophika mwina ndizochepa ndipo sizowopsa (43).

Zoyipa zina za nyemba zophika zamzitini zikuphatikiza shuga ndi mchere wowonjezera, zowonjezera zowonjezera zakudya, ndi zoyipitsa za BPA zochokera kumalembedwe. Izi zitha kuchepetsedwa ndikupanga nyemba zophika kuyambira pachiyambi. Zovuta zam'mimba zitha kuchitika.

Mfundo Yofunika Kwambiri

Nyemba zophika zimakhala ndi mapuloteni ambiri, fiber, michere yambiri, komanso mankhwala opindulitsa. Amatha kukonza thanzi m'matumbo ndi mafuta m'thupi.

Mitundu yamzitini ndi yabwino koma nthawi zambiri imakhala ndi shuga wowonjezera, mchere, zowonjezera, ndi zoipitsa za BPA. Njira yanu yabwino kwambiri ndikuwapangira kuyambira nyemba zouma.

Nyemba zophika zopangidwa ndi shuga wochepa komanso mchere wambiri zitha kukhala zowonjezera kuwonjezera pa chakudya chamagulu.