Nthochi 101: Zowona Zakudya Zakudya ndi Ubwino Wathanzi

Zamkati

• Mfundo zokhudza thanzi
• Ma carbs
• Zingwe
• Mavitamini ndi mchere
• Zomera zina
• Ubwino wathanzi wa nthochi
• Thanzi lamtima
• Kugaya chakudya
• Kutsikira kwa nthochi
• Mfundo yofunika

Nthochi ndi zina mwa mbewu zofunika kwambiri padziko lapansi.

Amachokera ku banja la zomera zotchedwa Musa omwe amapezeka ku Southeast Asia ndipo amakula m'malo ambiri otentha padziko lapansi.

Nthochi ndi gwero labwino la CHIKWANGWANI, potaziyamu, vitamini B6, vitamini C, ndi ma antioxidants ndi phytonutrients osiyanasiyana.

Mitundu ndi kukula kwake kulipo. Mtundu wawo nthawi zambiri umakhala wobiriwira mpaka wachikasu, koma mitundu ina ndi yofiira.

Nkhaniyi ikukuuzani zonse zomwe muyenera kudziwa za nthochi.

Mfundo zokhudza thanzi

Zowona pazakudya za nthochi imodzi yaying'ono (100 magalamu) ndi ():

• Ma calories: 89
• Madzi: 75%
• Mapuloteni: 1.1 magalamu
• Ma carbs: 22.8 magalamu
• Shuga: 12.2 magalamu
• CHIKWANGWANI: 2.6 magalamu
• Mafuta: 0.3 magalamu

Ma carbs

Nthochi ndi gwero la carbs, lomwe limapezeka makamaka ngati wowuma mu nthochi zosapsa ndi shuga mu nthochi zakupsa.

Mapangidwe a carb a nthochi amasintha kwambiri pakacha.

Gawo lalikulu la nthochi zosapsa ndi wowuma. Nthomba zobiriwira zimakhala ndi 80% wowuma poyesa kulemera kouma.

Pakukhwima, wowumawo amasandulika shuga ndipo umatha kukhala wochepera 1% nthochi yakupsa (2).

Mitundu yodziwika kwambiri ya shuga mu nthochi zokhwima ndi sucrose, fructose, ndi shuga. Mu nthochi zokhwima, shuga wathunthu amatha kufikira 16% ya kulemera kwatsopano (2).

Nthomba zimakhala ndi index ya glycemic index (GI) ya 42-58, kutengera kupsa kwake. GI ndiyeso ya momwe chakudya chimalowerera m'magazi mwanu ndikukweza shuga m'magazi (3).

Nthochi 'mkulu zili starch zosagwira ndi CHIKWANGWANI anafotokoza otsika GI.

Zingwe

Kuchuluka kwambiri kwa wowuma mu nthochi zosapsa ndikulimbana ndi wowuma, womwe umadutsa m'matumbo anu osadetsedwa.

Mumatumbo anu akulu, wowuma uyu amawotcha ndimabakiteriya kuti apange butyrate, asidi wamafuta ochepa omwe amawoneka kuti ali ndi phindu m'matumbo ().

Nthochi ndi gwero labwino la mitundu ina ya fiber, monga pectin. Ena mwa pectin mu nthochi ndi sungunuka madzi.

Nthochi zikacha, kuchuluka kwa madzi osungunuka m'madzimadzi kumawonjezera, chomwe ndi chimodzi mwa zifukwa zazikulu zomwe nthochi zimasinthira zikamakalamba (5).

Onse pectin ndi starch yosagwira amachepetsa kukwera kwa shuga m'magazi mukatha kudya.

Nthochi zimapangidwa ndi ma carbs. Nthomba zosapsa zimatha kukhala ndi mafuta owuma osagundika, omwe amagwira ntchito ngati ulusi, kuthandiza matumbo anu ndikulimbikitsa shuga wathanzi.

Mavitamini ndi mchere

Nthochi ndi gwero la mavitamini ndi michere yambiri, makamaka potaziyamu, vitamini B6, ndi vitamini C ().

• Potaziyamu. Nthochi ndizochokera potaziyamu wabwino. Kudya kokhala ndi potaziyamu kumachepetsa kuthamanga kwa magazi kwa anthu omwe ali ndi milingo yokwera ndipo kumapindulitsa thanzi la mtima ().
• Vitamini B6. Nthochi zili ndi vitamini B6 wambiri. Nthochi imodzi yapakatikati imatha kupereka 33% ya Daily Value (DV) ya vitamini.
• Vitamini C. Monga zipatso zambiri, nthochi ndi gwero labwino la vitamini C.

Nthochi zili ndi mavitamini ndi mchere wambiri pamtengo wabwino. Izi zimaphatikizapo potaziyamu ndi mavitamini B6 ndi C.

Zomera zina

Zipatso ndi ndiwo zamasamba zimakhala ndi mitundu yambiri yazomera, ndipo nthochi ndizofanana.

• Dopamine. Ngakhale ndi neurotransmitter yofunikira muubongo wanu, dopamine kuchokera ku nthochi samadutsa chotchinga cha magazi-ubongo kuti chikhudze malingaliro. M'malo mwake, imakhala ngati antioxidant ().
• Katekisimu. Ma antioxidant flavonoids angapo amapezeka mu nthochi, makamaka katekini. Amalumikizidwa ndi maubwino osiyanasiyana azaumoyo, kuphatikiza kuchepa kwa matenda amtima (8,).

Monga zipatso zina, nthochi zimakhala ndi ma antioxidants angapo athanzi, omwe amathandizira pazambiri zathanzi lawo. Izi zimaphatikizapo dopamine ndi katekin.

Ubwino wathanzi wa nthochi

Nthochi imadzitamandira ndi maubwino angapo azaumoyo.

Thanzi lamtima

Matenda a mtima ndi omwe amafala msanga padziko lapansi.

Nthochi zili ndi potaziyamu wambiri, mchere womwe umalimbikitsa thanzi la mtima komanso kuthamanga kwa magazi. Nthochi imodzi yaying'ono kwambiri imakhala ndi magalamu 0.4 amcherewa.

Malinga ndi kusanthula kwakukulu kwamaphunziro ambiri, kumwa tsiku ndi tsiku kwa 1.3-1.4 magalamu a potaziyamu kumalumikizidwa ndi chiopsezo chochepa cha 26% cha matenda amtima ().

Kuphatikiza apo, nthochi zimakhala ndi antioxidant flavonoids zomwe zimakhudzanso kuchepa kwakukulu kwa chiwopsezo cha matenda amtima ().

Kugaya chakudya

Nthochi zosapsa, zobiriwira zili ndimitengo yambiri yolimbana ndi starch ndi pectin, yomwe ndi mitundu ya michere yazakudya.

Wowuma starch ndi pectins amakhala ngati prebiotic michere, yothandizira kukula kwa mabakiteriya opindulitsa am'matumbo.

M'matumbo mwanu, ulusiwu umawotcha ndi mabakiteriya opindulitsa omwe amapanga butyrate, asidi wamafuta ochepa omwe amalimbikitsa m'matumbo (,).

Nthochi zitha kukhala zothandiza paumoyo wamtima chifukwa cha potaziyamu komanso antioxidants. Kuphatikiza apo, wowuma wosagwirizana ndi ma pectins amalimbikitsa thanzi la m'matumbo.

Kutsikira kwa nthochi

Pali malingaliro osiyanasiyana ngati nthochi ndi zabwino kwa anthu omwe ali ndi matenda amtundu wa 2.

Ndizowona kuti nthochi zimakhala ndi wowuma komanso shuga. Chifukwa chake, wina angawayembekezere kuti atulutsa shuga wamkulu wamagazi.

Koma chifukwa cha kuchepa kwa GI, kudya nthochi koyenera sikuyenera kukulitsa kuchuluka kwa shuga wamagazi pafupifupi pafupifupi zakudya zina zamafuta ambiri.

Izi zati, anthu omwe ali ndi matenda ashuga ayenera kupewa kudya nthochi zambiri zopsa. Nthawi zonse zimakhala bwino kuwunika kuchuluka kwa shuga wamagazi mukadya shuga wambiri ndi ma carbs.

Pa lingaliro lina, kafukufuku wina akuwonetsa kuti chipatso ichi chimayambitsa chiwerewere, pomwe ena amati nthochi itha kukhala ndi vuto lina (,).

Akadyedwa pang'ono, nthochi sizikhala ndi zotsatirapo zoipa.

Nthochi nthawi zambiri zimawoneka ngati zathanzi. Komabe, anthu omwe ali ndi matenda a shuga amtundu wachiwiri ayenera kupewa kudya nthochi zopsa.

Mfundo yofunika

Nthochi ndi zina mwa zipatso zomwe anthu ambiri amadya padziko lapansi.

Makamaka amapangidwa ndi ma carbs, amakhala ndi mavitamini angapo, mchere, ndi ma antioxidants. Potaziyamu, vitamini C, catechin, ndi wowuma wowuma ndi zina mwa michere yawo yathanzi.

Nthochi zitha kukhala ndi maubwino ambiri - kuphatikiza mtima wabwino komanso kugaya chakudya - zikagwiritsidwa ntchito pafupipafupi ngati gawo la moyo wathanzi.