Chinangwa: Maubwino ndi Kuopsa kwake

Zamkati

• Kodi chinangwa ndi Chiyani?
• Muli Zakudya Zapadera Zambiri
• Kusintha Mpweya Kumachepetsa Mtengo Wake Wopatsa Thanzi
• Ndipamwamba ku Kalori
• Mkulu Wosakaniza Wosakaniza
• Muli Zosagwirizana
• Itha Kukhala Ndi Zowopsa M'mikhalidwe Ina
• Momwe Mungapangire Kuti Mugulugufe Usakhale Wosavuta Kugwiritsa Ntchito
• Momwe Mungagwiritsire Ntchito chinangwa
• Mfundo Yofunika Kwambiri

Mphesa ndi muzu ndiwo zamasamba zomwe zimagwiritsidwa ntchito kwambiri m'maiko akutukuka. Amapereka michere yofunika komanso yolimba, yomwe imatha kukhala ndi thanzi.

Kumbali ina, chinangwa chimatha kukhala ndi zotsatirapo zowopsa, makamaka ngati chimadyedwa chisanawonjezeke komanso chimakhala chachikulu.

Nkhaniyi ifufuza za chinangwa cha chinangwa kuti mudziwe ngati ndi chakudya chopatsa thanzi komanso choyenera kuti muphatikizire pazakudya zanu.

Kodi chinangwa ndi Chiyani?

Mphesa ndi mtedza wonunkhira, wowuma wowuma masamba kapena tuber. Wobadwira ku South America, ndiye gwero lalikulu la zopatsa mphamvu ndi ma carbs kwa anthu omwe akutukuka kumene.

Amalimidwa kumadera otentha padziko lapansi chifukwa chokhoza kuthana ndi zovuta zomwe zikukula - kwenikweni, ndi imodzi mwazomera zolekerera chilala ().

Ku United States, chinangwa nthawi zambiri chimatchedwa yuca ndipo chimatchedwanso manioc kapena arrowroot yaku Brazil.

Mbali yomwe chinangwa chimadya nthawi zambiri ndi muzu, womwe umagwira ntchito mosiyanasiyana. Itha kudyedwa yathunthu, yopukutidwa kapena kuphwanyidwa kukhala ufa wopanga buledi ndi obera.

Kuphatikiza apo, muzu wa chinangwa umadziwika bwino ngati zopangira zomwe zimagwiritsidwa ntchito popanga tapioca ndi garri, chinthu chofanana ndi tapioca.

Anthu omwe ali ndi vuto lodana ndi chakudya nthawi zambiri amapindula pogwiritsa ntchito mizu ya chinangwa pophika ndi kuphika chifukwa ndi yopanda gilateni, yopanda tirigu komanso yopanda mtedza.

Mfundo yofunika ndikuti muzu wa chinangwa uyenera kuphikidwa usanadye. Chinangawa chingakhale chakupha, chomwe tidzakambirana m'mutu wina.

Chinangwa ndi ndiwo zamasamba zosunthika zomwe zimadyedwa m'malo ambiri padziko lapansi. Ayenera kuphikidwa asanadye.

Muli Zakudya Zapadera Zambiri

Pagawo limodzi la 3.5-gramu (100 gramu) la mizu yophika yophika imakhala ndi ma calories 112. 98% ya awa amachokera ku carbs ndipo enawo amachokera ku kuchuluka kwa mapuloteni ndi mafuta.

Kutumikiraku kumaperekanso michere, komanso mavitamini ndi michere yochepa (2).

Zakudya zotsatirazi zimapezeka mu ma ola 3.5 (magalamu 100) a chinangwa chophika (2):

• Ma calories: 112
• Ma carbs: 27 magalamu
• CHIKWANGWANI: 1 galamu
• Thiamine: 20% ya RDI
• Phosphorus: 5% ya RDI
• Calcium: 2% ya RDI
• Riboflavin: 2% ya RDI

Muzu wa chinangwa wophika umakhalanso ndi ayironi wochepa, vitamini C ndi niacin (2).

Ponseponse, mbiri ya chinangwa ya chinangwa ndi yosadabwitsa. Ngakhale imapereka mavitamini ndi michere, ndalamazo ndizochepa.

Pali masamba ena ambiri omwe mungadye omwe angakupatseni zakudya zowonjezera - beets ndi mbatata, kutchula awiri.

Mphesa ndi gwero lalikulu la ma carbs ndipo imaperekanso fiber, mavitamini ndi mchere wocheperako.

Kusintha Mpweya Kumachepetsa Mtengo Wake Wopatsa Thanzi

Kukhazikitsa chinangwa podula, kudula ndi kuphika kumachepetsa kwambiri thanzi (2).

Izi ndichifukwa choti mavitamini ndi michere yambiri imawonongeka pokonza, komanso ulusi wambiri wolimba (2).

Chifukwa chake, mitundu yotchuka kwambiri ya chinangwa - monga tapioca ndi garri - imakhala ndi zakudya zochepa kwambiri.

Mwachitsanzo, ngale imodzi (28 magalamu) ya ngale ya tapioca imangopatsa zopatsa mphamvu komanso pang'ono pang ono (3).

Muzu wowotchera wa chinangwa ndi njira imodzi yophikira yomwe yawonetsedwa kuti imakhala ndi michere yambiri, kupatula vitamini C, yomwe imamva kutentha ndipo imadumphira m'madzi (2).

Ngakhale chinangwa chimakhala ndi michere yambiri, njira zosinthira zimachepetsa kwambiri phindu lake powononga mavitamini ndi mchere.

Ndipamwamba ku Kalori

Chinangwa chimakhala ndi zopatsa mphamvu 112 pa 3.5-ounce (100-gramu) yotumikira, yomwe ndiyokwera kwambiri poyerekeza ndi masamba ena azitsamba (2).

Mwachitsanzo, kutumikiridwa komweko kwa mbatata kumapereka zopatsa mphamvu 76, ndipo kuchuluka kwa beets kumangopereka 44 (4, 5) zokha.

Izi ndizomwe zimapangitsa kuti chinangwa chikhale chofunikira kwambiri kumayiko omwe akutukuka kumene, chifukwa ndichopatsa mphamvu kwambiri (2).

Komabe, kuchuluka kwake kwa ma kalori ambiri kumatha kuvulaza kuposa kuthandiza anthu wamba.

Kudya zakudya zopatsa mphamvu kwambiri pafupipafupi kumalumikizidwa ndi kunenepa kwambiri ndi kunenepa kwambiri, chifukwa chake idyani chinangwa pang'ono komanso pang'ono (,). Kukula koyenera kumakhala pafupifupi 1 / 3-1 / 2 chikho (73-113 magalamu).

Mphesa uli ndi ma calorie ambiri, chifukwa chake idyani mosapambanitsa komanso moyenera.

Mkulu Wosakaniza Wosakaniza

Mphesa uli ndi wowuma wowuma, mtundu wa wowuma womwe umadutsa chimbudzi ndipo uli ndi katundu wofanana ndi ulusi wosungunuka.

Kugwiritsa ntchito zakudya zomwe zili ndi wowuma wambiri kumatha kukhala ndi maubwino angapo paumoyo wathunthu ().

Choyamba, starch yosagwira imadyetsa mabakiteriya opindulitsa m'matumbo mwanu, omwe angathandize kuchepetsa kutupa ndikulimbikitsa kugaya chakudya (,).

Wowuma wowuma wawerengedwanso kuti umatha kuthandizira kukhala ndi thanzi labwino kagayidwe ndikuchepetsa chiopsezo cha kunenepa kwambiri komanso mtundu wa 2 shuga.

Izi ndichifukwa choti zimatha kupititsa patsogolo kasamalidwe ka shuga wamagazi, kuwonjezera pa ntchito yake yolimbikitsa kukhuta ndikuchepetsa njala (,,,).

Ubwino wokhuthala wokhuthala ukulonjeza, koma ndikofunikira kudziwa kuti njira zambiri zopangira zida zitha kuchepetsa zotsalira za chinangwa (14, 15).

Zinthu zopangidwa kuchokera ku chinangwa, monga ufa, zimakhala zochepa poyerekeza ndi mizu ya chinangwa yomwe yaphikidwa kenako kuziziritsa yonse (14, 15).

Mpweya wamtundu wonse umakhala wolimba kwambiri, womwe umadziwika kuti umagwira ntchito popewa zinthu zina zamagetsi ndikulimbikitsa thanzi m'matumbo.

Muli Zosagwirizana

Imodzi mwa kugwa kwakukulu kwa chinangwa ndi zomwe zili ndi mankhwala osokoneza bongo.

Mankhwala osokoneza bongo ndi mankhwala omwe amatha kusokoneza chimbudzi ndikuletsa mavitamini ndi mchere m'thupi.

Izi sizikudetsa nkhawa anthu ambiri athanzi, koma zotsatira zake ndizofunikira kuzikumbukira.

Amakonda kukhudza anthu omwe ali pachiwopsezo cha kusowa zakudya m'thupi. Chosangalatsa ndichakuti, izi zimaphatikizapo anthu omwe amadalira chinangwa ngati chakudya chambiri.

Nazi zotsalira zofunika kwambiri zomwe zimapezeka mu chinangwa:

• Saponins: Antioxidants omwe atha kukhala ndi zovuta zina, monga kuchepa kwa mavitamini ndi michere ().
• Phytate: Izi zimatha kusokoneza kuyamwa kwa magnesium, calcium, iron ndi zinc (2,).
• Zinyalala: Amadziwika kuti amachepetsa kuchepa kwa mapuloteni ndikusokoneza kuyamwa kwa chitsulo, zinc, mkuwa ndi thiamine (2).

Zotsatira zamankhwala osokoneza bongo ndizodziwika kwambiri zikawadyedwa pafupipafupi komanso ngati gawo la chakudya chosakwanira.

Malingana ngati mumangodya chinangwa nthawi zina, mankhwala osokoneza bongo sayenera kukhala vuto lalikulu.

M'malo mwake, nthawi zina, zosakaniza monga ma tannins ndi saponins atha kukhala ndi zotsatira zathanzi labwino (18,,).

Mankhwala omwe amapezeka mu chinangwa amatha kusokoneza kuyamwa kwa mavitamini ndi michere ina ndipo imatha kupangitsa kugaya kwam'mimba. Izi ndizofunika makamaka kwa anthu omwe amadalira chinangwa ngati chakudya chambiri.

Itha Kukhala Ndi Zowopsa M'mikhalidwe Ina

Mphesa imatha kukhala yoopsa ikadyedwa yaiwisi, yambiri kapena ikakonzedwa mosayenera.

Izi ndichifukwa choti chinangwa chimakhala ndi mankhwala otchedwa cyanogenic glycosides, omwe amatha kutulutsa cyanide mthupi mukamadya ().

Mukamadya pafupipafupi, zimawonjezera chiopsezo cha poyizoni wa cyanide, zomwe zingawononge chithokomiro ndi mitsempha. Amalumikizidwa ndi ziwalo komanso kuwonongeka kwa ziwalo, ndipo amatha kupha (,).

Omwe ali ndi vuto la kuperewera kwa zakudya m'thupi komanso ochepa kudya mapuloteni amatha kukumana ndi izi, chifukwa mapuloteni amathandiza kuchotsa cyanide ().

Ichi ndichifukwa chake poyizoni wa cyanide wochokera ku chinangwa amadetsa nkhawa kwambiri iwo omwe akukhala m'maiko akutukuka. Anthu ambiri m'mayikowa amadwala kuperewera kwa mapuloteni ndipo amadalira chinangwa ngati gwero lalikulu la zopatsa mphamvu ().

Kuphatikiza apo, kumadera ena adziko lapansi, chinangwa chawonetsedwa kuti chimamwa mankhwala owopsa ochokera m'nthaka, monga arsenic ndi cadmium. Izi zitha kuwonjezera ngozi ya khansa mwa iwo omwe amadalira chinangwa ngati chakudya chambiri ().

Kugwiritsa ntchito chinangwa pafupipafupi kumalumikizidwa ndi poyizoni wa cyanide, makamaka ngati idya yaiwisi komanso yokonzedwa bwino.

Momwe Mungapangire Kuti Mugulugufe Usakhale Wosavuta Kugwiritsa Ntchito

Nthawi zambiri chinangwa chimakhala chotetezeka ngati chakonzedwa bwino ndikudya nthawi ndi nthawi pang'ono. Kukula koyenera kumakhala pafupifupi 1 / 3-1 / 2 chikho.

Nazi njira zina zomwe mungapangire chinangwa kuti chizikhala chotetezedwa (,):

• Peel: Peel ya mizu ya chinangwa imakhala ndi zinthu zambiri zopanga cyanide.
• Zilowerere: Kuviika chinangwa mwa kuviika m'madzi kwa maola 48-60 isanaphikidwe ndi kudyedwa kungachepetse kuchuluka kwa mankhwala owopsa omwe ali nayo.
• Kuphika: Popeza mankhwala owopsa amapezeka mu chinangwa chaiwisi, ndikofunikira kuti muphike bwino - mwachitsanzo, kuwotcha, kuwotcha kapena kuphika.
• Phatikizani ndi mapuloteni: Kudya mapuloteni ena pamodzi ndi chinangwa kungakhale kopindulitsa, chifukwa mapuloteni amathandizira kuchotsa poizoni wa cyanide ().
• Khalani ndi chakudya chamagulu: Mutha kupewa zovuta kuchokera ku chinangwa pophatikiza zakudya zosiyanasiyana pazakudya zanu komanso osadalira kuti ndizomwe mungapezeko chakudya.

Ndikofunika kuzindikira kuti zopangidwa kuchokera muzu wa chinangwa, monga ufa wa chinangwa ndi tapioca, zimakhala ndi zochepa kwambiri zopanda mankhwala a cyanide ndipo ndizotetezeka kuti anthu azidya.

Mutha kupanga chinangwa kukhala chotetezedwa ndi njira zingapo, kuphatikiza kugwiritsa ntchito njira zina zakukonzekeretsa ndikuzigwiritsa ntchito m'malo oyenera.

Momwe Mungagwiritsire Ntchito chinangwa

Pali njira zambiri zomwe mungapezere chinangwa mu zakudya zanu.

Mutha kukonzekera zokhwasula-khwasula ndi mbale zingapo ndi muzu pawokha. Nthawi zambiri amadulidwa kenako amawotcha kapena kukazinga, mofanana ndi momwe mungakonzekerere mbatata.

Kuphatikiza apo, mizu ya chinangwa ikhoza kusisitidwa kapena kusakanikirana ndi ma fries, ma omelets ndi msuzi. Nthawi zina imakhala ufa ndipo imagwiritsidwa ntchito mu mkate ndi ma crackers.

Muthanso kusangalala ndi mtundu wa tapioca, womwe ndi wowuma womwe umachotsedwa muzu wa chinangwa podula ndi kupukuta.

Tapioca amagwiritsidwa ntchito ngati cholepheretsa kutsekemera, ma pie ndi msuzi.

Mphesa imagwiritsidwa ntchito chimodzimodzi momwe mungagwiritsire ntchito mbatata ndikupanga zabwino kwambiri pafupifupi mbale iliyonse. Itha kupitsidwanso ufa kapena kusangalala ngati tapioca.

Mfundo Yofunika Kwambiri

Mphesa uli ndi zinthu zina zathanzi, koma zovuta zake zimawoneka kuti zikuposa zabwino zake.

Sikuti imangokhala ndi ma calorie ambiri komanso mankhwala osokoneza bongo - imatha kuyambitsa poyizoni wa cyanide ikakonzedwa mosayenera kapena kudyedwa kwambiri.

Ngakhale izi ndizofunika kwambiri kwa iwo omwe amadalira chinangwa ngati chakudya chambiri, ndikofunikira kukumbukira.

Kuphatikiza apo, zopangidwa ndi chinangwa monga tapioca ndi garri zasinthidwa mokwanira kuchotsa mankhwala owopsa ndipo sizowopsa kudya.

Ponseponse, chinangwa si chakudya chomwe chimafunikira kukhala chakudya chanu nthawi zonse. Ngati mumadya, konzekerani bwino ndikudya pang'ono.