Nthochi: zabwino kapena zoipa?

Zamkati

• Nthochi zili ndi michere yambiri yofunikira
• Nthochi zili ndi CHIKWANGWANI chambiri komanso chosagwirizana
• Kodi nthochi zimakhudza bwanji kuwonda?
• Nthochi zili ndi potaziyamu wambiri
• Nthochi Zilinso Ndi Mtengo Wabwino wa Magnesium
• Nthochi Zitha Kukhala Ndi Ubwino Wathanzi
• Kodi nthochi ndi yabwino kwa odwala matenda ashuga?
• Kodi nthochi zili ndi vuto lililonse?
• Monga Zipatso Zambiri, nthochi Ndi Zathanzi Kwambiri

Nthochi ndi zina mwa zipatso zotchuka kwambiri padziko lapansi.

Ndiosavuta kunyamula komanso osavuta kudya, kuwapangitsa kukhala akudya pabwino pang'ono.

Nthomba zilinso ndi thanzi labwino, ndipo zimakhala ndi michere yambiri komanso ma antioxidants.

Komabe, anthu ambiri amakayikira nthochi chifukwa chokhala ndi shuga wambiri komanso carb.

Nkhaniyi imafufuza mwatsatanetsatane nthochi ndi zovuta zake.

Nthochi zili ndi michere yambiri yofunikira

Opitilira 90% a nthochi amachokera ku carbs.

Pamene nthochi imacha, wowuma m'menemo amasanduka shuga.

Pachifukwa ichi, nthochi zosapsa (zobiriwira) zimakhala ndi wowuma komanso wowuma, pomwe nthochi zakupsa (zachikasu) zimakhala ndi shuga.

Nthochi zilinso ndi ulusi wokwanira, ndipo zili ndi mapuloteni ochepa komanso mafuta.

Pali nthochi zosiyanasiyana, zomwe zimapangitsa kukula ndi utoto wosiyanasiyana. Nthomba yayikulu (118 magalamu) imakhala ndi zopatsa mphamvu pafupifupi 105.

Nthochi yayikulu mulinso zinthu zotsatirazi ():

• Potaziyamu: 9% ya RDI.
• Vitamini B6: 33% ya RDI.
• Vitamini C: 11% ya RDI.
• Mankhwala enaake a: 8% ya RDI.
• Mkuwa: 10% ya RDI.
• Manganese: 14% ya RDI.
• CHIKWANGWANI: 3.1 magalamu.

Nthomba zimakhala ndi mankhwala ena opindulitsa komanso ma antioxidants, kuphatikiza dopamine ndi katekinini (, 3).

Kuti mumve zambiri za michere ya nthochi, nkhaniyi ili ndi zonse zomwe muyenera kudziwa.

Nthochi ndi gwero labwino la michere yambiri, kuphatikiza potaziyamu, vitamini B6, vitamini C ndi fiber. Amakhalanso ndi ma antioxidants osiyanasiyana komanso mankhwala azomera.

Nthochi zili ndi CHIKWANGWANI chambiri komanso chosagwirizana

CHIKWANGWANI chimatanthawuza ma carbs omwe sangakumbidwe kumtunda kwam'mimba.

Zakudya zamtundu wapamwamba zalumikizidwa ndi zabwino zambiri zathanzi. Nthochi iliyonse imakhala ndi magalamu atatu, zomwe zimawapangitsa kukhala chopangira cholimba (, 4).

Nthochi zobiriwira kapena zosapsa zimakhala ndi wowuma wosakanikirana, mtundu wa chakudya chokhazikika chomwe chimagwira ngati fiber. Nthochi ikakhala yobiriwira, ndikokulira kwa zinthu zosawuma (5).

Wowuma wowuma walumikizidwa ndi maubwino angapo azaumoyo (,,,,,,,):

• Kulimbitsa thanzi la colon.
• Kuchulukitsa kumverera kwakukhuta mukatha kudya.
• Kuchepetsa kukana kwa insulin.
• Kuchepetsa shuga m'magazi mukatha kudya.

Pectin ndi mtundu wina wazakudya zomwe zimapezeka mu nthochi. Pectin imapereka mawonekedwe a nthochi, kuwathandiza kukhalabe mawonekedwe.

Nthochi zikachuluka, michere imayamba kuwononga pectin ndipo zipatso zake zimakhala zofewa komanso zopota (13).

Pectins amachepetsa njala komanso kuchepetsa shuga m'magazi mukatha kudya. Angathandizenso kuteteza ku khansa ya m'matumbo (,,,,).

Nthochi zili ndi ulusi wambiri. Nthochi zosapsa zimakhalanso ndi mankhwala owuma osakanikirana ndi pectin, omwe amatha kupindulitsa.

Kodi nthochi zimakhudza bwanji kuwonda?

Palibe kafukufuku yemwe adafufuza zotsatira za nthochi pakuchepetsa thupi.

Komabe, kafukufuku wina wokhudzana ndi anthu onenepa kwambiri, odwala matenda ashuga adasanthula momwe nthochi yosapsa imakhalira wowuma (wowuma wowuma) omwe amakhudza kulemera kwa thupi komanso kuzindikira kwa insulin.

Adapeza kuti kutenga magalamu 24 a wowotchera nthochi tsiku lililonse kwa milungu inayi kudapangitsa kuti achepetse 2.6 lbs (1.2 kg), komanso amathandizanso kuzindikira kwa insulin ().

Kafukufuku wina adalumikizanso kumwa zipatso ndi kuchepa thupi. Zipatso zimakhala ndi ulusi wambiri, ndipo kudya kwambiri kwa fiber kumalumikizidwa ndi kuchepa kwa thupi (,,).

Kuphatikiza apo, wowuma wothandizila walandilidwa chidwi posachedwa ngati chowonjezera chochepetsera ().

Zitha kupangitsa kuti muchepetse thupi powonjezera kukhuta ndikuchepetsa njala, potero kuthandiza anthu kudya ma calories ochepa,,).

Ngakhale palibe kafukufuku amene wasonyeza kuti nthochi pa se amachititsa kuti achepetse thupi, ali ndi zinthu zingapo zomwe zimawapangitsa kukhala ochepera zakudya zabwino.

Izi zikunenedwa, nthochi si chakudya chabwino cha zakudya zochepa. Nthochi yaying'ono imakhala ndi magalamu 27 a carbs.

Zomwe zili mu nthochi zitha kulimbikitsa kutaya thupi powonjezera kukhuta ndikuchepetsa njala. Komabe, kuchuluka kwa nthochi kumapangitsa kuti zisakhale zoyenera kudya zakudya zochepa.

Nthochi zili ndi potaziyamu wambiri

Nthochi ndizofunikira kwambiri potaziyamu.

Nthochi imodzi yaying'ono imakhala ndi 0,4 magalamu a potaziyamu, kapena 9% ya RDI.

Potaziyamu ndi mchere wofunikira womwe anthu ambiri sakupeza. Imagwira gawo lofunikira pakuwongolera kuthamanga kwa magazi ndi ntchito ya impso (24).

Chakudya cholemera potaziyamu chingathandize kuchepetsa kuthamanga kwa magazi ndikusintha thanzi la mtima. Kuchuluka kwa potaziyamu kumalumikizidwa ndi kuchepa kwa matenda amtima (,,).

Nthochi zili ndi potaziyamu wochuluka, zomwe zingathandize kuchepetsa kuthamanga kwa magazi komanso kuchepetsa matenda a mtima.

Nthochi Zilinso Ndi Mtengo Wabwino wa Magnesium

Nthochi ndi gwero labwino la magnesium, chifukwa zimakhala ndi 8% ya RDI.

Magnesium ndi mchere wofunikira kwambiri m'thupi, ndipo mazana azinthu zosiyanasiyana amafunikira kuti agwire ntchito.

Kudya kwambiri magnesium kumatha kuteteza motsutsana ndi matenda osiyanasiyana, kuphatikiza kuthamanga kwa magazi, matenda amtima ndi mtundu wa 2 shuga (, 29).

Magnesium ingathandizenso kukhala wathanzi (,,).

Nthochi ndi gwero labwino kwambiri la magnesium, mchere womwe umagwira ntchito mazana ambiri mthupi. Magnesium ingateteze ku matenda amtima ndi matenda a shuga amtundu wa 2.

Nthochi Zitha Kukhala Ndi Ubwino Wathanzi

Nthochi zosapsa, zobiriwira zimakhala ndi mankhwala owuma osakanikirana ndi pectin.

Mankhwalawa amakhala ngati prebiotic michere, yomwe imadyetsa mabakiteriya ochezeka am'mimba ().

Zakudyazi zimapangidwa ndi mabakiteriya ochezeka m'matumbo, omwe amapanga butyrate ().

Butyrate ndi asidi wamafuta ochepa omwe amathandizira kugaya chakudya. Zingathenso kuchepetsa chiopsezo cha khansa ya m'matumbo (,).

Nthochi zosapsa, zobiriwira zimakhala ndi mankhwala owuma osakanikirana ndi pectin, omwe angalimbikitse kugaya chakudya ndikuchepetsa chiopsezo cha khansa yamatumbo.

Kodi nthochi ndi yabwino kwa odwala matenda ashuga?

Maganizo amasakanikirana ngati nthochi zili zotetezeka kwa anthu omwe ali ndi matenda ashuga, chifukwa ndi owundana kwambiri komanso shuga.

Komabe, amakhalabe otsika mpaka pakati pa glycemic index, yomwe imawunikira momwe zakudya zimakhudzira kuchuluka kwa shuga wamagazi mukatha kudya.

Nthochi zimakhala ndi index ya glycemic index ya 42-62, kutengera kupsa kwake (37).

Kudya nthochi zocheperako kuyenera kukhala kotetezeka kwa anthu omwe ali ndi matenda ashuga, koma angafune kupewa kudya nthochi zambiri zomwe zapsa.

Kuphatikiza apo, ziyenera kudziwika kuti odwala matenda ashuga nthawi zonse ayenera kuwonetsetsa kuti akuwayang'anira mosamala magazi atadya chakudya chambiri mu carbs ndi shuga.

Kudya nthochi pang'ono sikuyenera kukweza shuga wambiri. Komabe, odwala matenda ashuga ayenera kusamala ndi nthochi zakupsa kwathunthu.

Kodi nthochi zili ndi vuto lililonse?

Nthochi zikuwoneka kuti sizikhala ndi zovuta zilizonse.

Komabe, anthu omwe sagwirizana ndi latex amathanso kukhala osagwirizana ndi nthochi.

Kafukufuku wasonyeza kuti pafupifupi 30-50% ya anthu omwe sagwirizana ndi latex amadziwanso zakudya zina zamasamba ().

Nthochi sizikuwoneka kuti zilibe vuto lililonse, koma zimatha kuyambitsa zovuta kwa anthu ena omwe ali ndi vuto la latex.

Monga Zipatso Zambiri, nthochi Ndi Zathanzi Kwambiri

Nthochi ndi zopatsa thanzi kwambiri.

Amakhala ndi fiber, potaziyamu, vitamini C, vitamini B6 ndi mitundu ingapo yazomera zopindulitsa.

Zakudyazi zimatha kukhala ndi maubwino angapo azaumoyo, monga kugaya chakudya ndi mtima wamtima.

Ngakhale nthochi sizoyenera pa chakudya chochepa kwambiri ndipo zimatha kubweretsa mavuto kwa odwala matenda ashuga, chonsecho ndi chakudya chopatsa thanzi.