Chimanga 101: Zowona Zakudya Zakudya ndi Ubwino Wathanzi

Zamkati

• Mfundo zokhudza thanzi
• Ma carbs
• CHIKWANGWANI
• Mapuloteni
• Mafuta a chimanga
• Mavitamini ndi mchere
• Mbuliwuli
• Chimanga chotsekemera
• Zomera zina
• Mbuliwuli
• Mapindu azaumoyo
• Thanzi la diso
• Kupewa matenda opatsirana
• Zowonongeka
• Zosagwirizana ndi chimanga
• Mycotoxins
• Kusagwirizana kwa chimanga
• Mfundo yofunika

Amatchedwanso chimanga (Zea masiku), chimanga ndi imodzi mwambewu zotchuka kwambiri padziko lonse lapansi. Ndi mbewu ya chomera m'mabanja audzu, ochokera ku Central America koma amakula mumitundu yosawerengeka padziko lonse lapansi.

Popcorn ndi chimanga chotsekemera ndi mitundu yotchuka, koma chimanga choyengedwa chimagwiritsidwanso ntchito kwambiri, nthawi zambiri ngati zosakaniza mu chakudya chosinthidwa.

Izi ndizophatikiza ma tortilla, tchipisi cha tortilla, polenta, chimanga, ufa wa chimanga, manyuchi a chimanga, ndi mafuta a chimanga.

Mbewu yambewu yonse imakhala yathanzi monga yambewu iliyonse, chifukwa imakhala ndi fiber komanso mavitamini ambiri, michere, komanso ma antioxidants.

Mbewu imakhala yachikasu koma imabwera mumitundu ina, monga yofiira, lalanje, yofiirira, yamtambo, yoyera, ndi yakuda.

Nkhaniyi ikukuuzani zonse zomwe mukufuna kudziwa za chimanga.

Mfundo zokhudza thanzi

Nawa mfundo zowona zamafuta okwana magalamu 100 a chimanga chachikaso chophika ():

• Ma calories: 96
• Madzi: 73%
• Mapuloteni: 3.4 magalamu
• Ma carbs: 21 magalamu
• Shuga: 4.5 magalamu
• CHIKWANGWANI: 2.4 magalamu
• Mafuta: 1.5 magalamu

Ma carbs

Monga mbewu zonse zambewu, chimanga chimapangidwa ndi ma carbs.

Wowuma ndiye carb yake yayikulu, yopanga 28-80% ya kulemera kwake kouma. Chimanga chimaperekanso shuga wochepa (1-3%) (, 2).

Chimanga chotsekemera, kapena chimanga cha shuga, ndichapadera, chosawuma kwambiri chokhala ndi shuga wambiri, pa 18% ya kulemera kouma. Shuga wambiri ndi sucrose ().

Ngakhale kuti shuga ali ndi chimanga chokoma, si chakudya chambiri chokhala ndi glycemic, chokhala chotsika kapena chapakatikati pa glycemic index (GI) (3).

GI ndiyeso ya momwe carbs imagayidwira msanga. Zakudya zomwe zili pamwambapa zimatha kuyambitsa tsabola wopanda shuga m'magazi.

CHIKWANGWANI

Chimanga chili ndi fiber yokwanira.

Chikwama chimodzi chokwanira (magalamu 112) cha ma popcorn a cinema chimakhala ndi magalamu 16 a fiber.

Izi ndi 42% ndi 64% ya Daily Value (DV) ya abambo ndi amai, motsatana. Ngakhale ulusi wa mitundu yosiyanasiyana ya chimanga umasiyanasiyana, nthawi zambiri umakhala pafupifupi 9-15% ya kulemera kouma (, 2,).

Tinthu timene timatuluka kwambiri mu chimanga ndi timene timasungunuka, monga hemicellulose, cellulose, ndi lignin (2).

Mapuloteni

Chimanga ndi gwero labwino la mapuloteni.

Kutengera mitundu yosiyanasiyana, mapuloteni amakhala pakati pa 10-15% (, 5).

Mapuloteni ambiri mu chimanga amadziwika kuti zeins, omwe amawerengera 44-79% ya zomanga thupi zonse (, 7).

Ponseponse, kuchuluka kwa mapuloteni a misozi kumakhala kovuta chifukwa alibe ma amino acid () ofunikira.

Mitsempha imakhala ndi mafakitale ambiri, chifukwa amagwiritsidwa ntchito popanga zomata, inki, ndi zokutira mapiritsi, maswiti, ndi mtedza (7).

Chimanga chimapangidwa ndi ma carbs komanso chimakhala ndi fiber zambiri. Imakhalanso ndi mapuloteni ochepa kwambiri.

Mafuta a chimanga

Mafuta a chimanga amakhala pakati pa 5-6%, ndikupangitsa kuti ukhale chakudya chamafuta ochepa (, 5).

Komabe, nyongolosi ya chimanga, yomwe imapezeka m'mbali mwa chimanga, imakhala ndi mafuta ambiri ndipo amagwiritsidwa ntchito popanga mafuta a chimanga, omwe ndi ophikira wamba.

Mafuta a chimanga oyeretsedwa amapangidwa ndi linoleic acid, polyunsaturated fatty acid, pomwe mafuta a monounsaturated and saturated amapanga ena onse ().

Mulinso mavitamini E ambiri, ubiquinone (Q10), ndi ma phytosterol, omwe amawonjezera mashelufu ake ndikupangitsa kuti azitha kuchepetsa cholesterol (10,).

Chimanga chonse chimakhala ndi mafuta ochepa, ngakhale mafuta am'mafuta - mafuta ophikira oyengedwa bwino - nthawi zina amasinthidwa kuchokera ku nyongolosi ya chimanga, chopangidwa ndi mbali ya mphero ya chimanga.

Mavitamini ndi mchere

Chimanga chimakhala ndi mavitamini ndi michere yokwanira. Makamaka, kuchuluka kwake kumasintha kwambiri kutengera mtundu wa chimanga.

Mwambiri, popcorn amakhala ndi mchere wambiri, pomwe chimanga chotsekemera chimakhala ndi mavitamini ambiri.

Mbuliwuli

Chotupitsa chotchuka ichi chimakhala ndi mavitamini ndi michere yambiri, kuphatikiza:

• Manganese. Chofunika kwambiri, manganese amapezeka kwambiri m'mizere yonse, nyemba, zipatso, ndi ndiwo zamasamba. Imasakanikirana bwino ndi chimanga chifukwa cha phytic acid iyi yamasamba ().
• Phosphorus. Phosphorus imapezeka mumiyeso yabwinobwino m'mapope ndi chimanga chotsekemera chomwe chimathandiza kwambiri pakukula ndi kusamalira minofu yathupi.
• Mankhwala enaake a. Kuchepa kwa mchere wofunikayu kumatha kukulitsa chiopsezo cha matenda ambiri, monga matenda amtima (,).
• Nthaka. Chowonera ichi chili ndi ntchito zambiri zofunika mthupi lanu. Chifukwa chakupezeka kwa phytic acid mu chimanga, mayamwidwe ake amatha kukhala osauka (,).
• Mkuwa. Chitsulo chotsitsa antioxidant, mkuwa nthawi zambiri samakhala ndi zakudya zambiri zakumadzulo. Kudya kosakwanira kumatha kukhala ndi zovuta paumoyo wamtima (,).

Chimanga chotsekemera

Chimanga chotsekemera chimakhala ndi mavitamini angapo, kuphatikizapo:

• Pantothenic asidi. Amatchedwanso vitamini B5, acid iyi imapezeka pamitundu yonse pafupifupi pafupifupi zakudya zonse. Chifukwa chake, kusowa ndikosowa.
• Achinyamata. Folate, yomwe imadziwikanso kuti vitamini B9 kapena folic acid, ndi chinthu chopatsa thanzi, makamaka makamaka pakakhala pakati ().
• Vitamini B6. B6 ndi gulu la mavitamini ofanana, omwe amapezeka kwambiri ndi pyridoxine. Imagwira ntchito zosiyanasiyana mthupi lanu.
• Niacin. Amatchedwanso vitamini B3, niacin mu chimanga samayamwa bwino. Kuphika chimanga ndi laimu kungapangitse kuti michere imeneyi ipezekedwe (2, 20).
• Potaziyamu. Chakudya chofunikira, potaziyamu ndikofunikira pakuwongolera kuthamanga kwa magazi ndipo imatha kusintha thanzi la mtima ().

Chimanga ndi gwero labwino la mavitamini ndi michere yambiri. Popcorn amakhala ndi mchere wambiri, pomwe chimanga chotsekemera chimakhala ndi mavitamini ambiri.

Zomera zina

Chimanga chili ndi mankhwala angapo obzala mbewu, omwe ena akhoza kulimbitsa thanzi lanu.

M'malo mwake, chimanga chimadzitama ndi ma antioxidants ambiri kuposa mbewu zina zambiri ():

• Asidi Ferulic. Ichi ndi chimodzi mwazinthu zazikulu za polyphenol antioxidants mu chimanga, chomwe chimakhala ndi zochuluka kuposa mbewu zina monga tirigu, oats, ndi mpunga (, 23).
• Anthocyanins. Banja ili la pigment antioxidant limayang'anira mtundu wabuluu, wofiirira, ndi chimanga chofiira (23, 24).
• Zeaxanthin. Amatchedwa ndi dzina la sayansi la chimanga (Zea masiku), zeaxanthin ndi imodzi mwazomera zodziwika bwino za carotenoids. Mwa anthu, adalumikizidwa ndi thanzi lamaso (,).
• Lutein. Imodzi mwa ma carotenoid akulu mu chimanga, lutein imagwira ngati antioxidant, yoteteza maso anu kuti asawonongeke ndi oxidative omwe amapangidwa ndi kuwala kwa buluu (,).
• Phytic asidi. Antioxidant iyi imatha kusokoneza mayamwidwe anu azakudya, monga zinc ndi iron ().

Chimanga chimapereka ma antioxidants ambiri kuposa mbewu zina zambiri. Ndizolemera kwambiri ndi carotenoids yathanzi.

Mbuliwuli

Popcorn ndi chimanga chapadera chomwe chimatuluka zikawotchedwa.

Izi zimachitika madzi, atagwidwa pakati pake, amatembenukira ku nthunzi, ndikupangitsa kuthamanga kwamkati, komwe kumapangitsa maso kuphulika.

Chotupitsa chotchuka kwambiri, popcorn ndi chimodzi mwazinthu zodziwika bwino kwambiri ku United States.

M'malo mwake, ndi imodzi mwambewu zonse zomwe amadya zokha ngati chotupitsa. Nthawi zambiri, njere zathunthu zimadya ngati zakudya, monga buledi ndi mikate ().

Zakudya zambewu zonse zitha kukhala ndi maubwino angapo azaumoyo, kuphatikiza kuchepa kwa matenda amtima ndi mtundu wa 2 shuga (,).

Komabe, kumwa ma popcorn pafupipafupi sikunalumikizidwe ndi thanzi la mtima ().

Ngakhale popcorn imakhala yathanzi payokha, nthawi zambiri imadyedwa ndi zakumwa zoziziritsa kukhosi ndipo nthawi zambiri imadzazidwa ndi mchere wowonjezera komanso mafuta ophika a kalori wambiri, zomwe zimawononga thanzi lanu pakapita nthawi (,,).

Mutha kupewa mafuta owonjezera popanga mapipi anu mumlengalenga.

Popcorn ndi mtundu wa chimanga chomwe chimatulukira mukatenthedwa. Ndi chakudya chotukuka chotchuka chomwe chimagawidwa ngati chimanga chambewu. Kuti mukulitse phindu lake, pangani ma popcorn opangira nokha opanda mafuta kapena zowonjezera.

Mapindu azaumoyo

Kudya tirigu wokhazikika nthawi zonse kumatha kukhala ndi maubwino angapo azaumoyo.

Thanzi la diso

Kusokonekera kwa ma macular ndi mathithi amaso ndi zina mwazomwe zimawonongeka padziko lapansi komanso zomwe zimayambitsa khungu ().

Matenda ndi ukalamba ndi zina mwazomwe zimayambitsa matendawa, koma zakudya zimathandizanso.

Kudya zakudya zama antioxidants, makamaka carotenoids monga zeaxanthin ndi lutein, kumatha kulimbitsa thanzi la diso (,,).

Lutein ndi zeaxanthin ndiwo ma carotenoid omwe amapezeka kwambiri mu chimanga, omwe amawerengera pafupifupi 70% yazomwe zili ndi carotenoid. Komabe, milingo yawo nthawi zambiri imakhala yotsika ndi chimanga choyera (,,).

Mankhwalawa amadziwika kuti macular pigments, mankhwalawa amapezeka mu diso lanu, mkatikati mwa diso lanu, momwe amatetezera ku kuwonongeka kwa okosijeni komwe kumachitika chifukwa cha kuwala kwa buluu (,,).

Mulingo wambiri wama carotenoid m'magazi anu umalumikizidwa kwambiri ndi chiopsezo chochepa cha kuchepa kwa macular ndi ng'ala (,,).

Kafukufuku wowonera nawonso akuwonetsa kuti kudya kwambiri lutein ndi zeaxanthin kumatha kukhala koteteza, koma si maphunziro onse omwe amathandizira izi (,,).

Kafukufuku m'modzi mwa anthu 356 azaka zapakati komanso achikulire adapeza kutsika kwa 43% pachiwopsezo cha kuchepa kwa macular mwa iwo omwe amadya kwambiri carotenoids, makamaka lutein ndi zeaxanthin, poyerekeza ndi omwe amadya kwambiri ().

Kupewa matenda opatsirana

Matenda a diverticular (diverticulosis) ndi omwe amadziwika ndi zikwama m'makoma anu. Zizindikiro zazikuluzikulu ndikumangika, kukomoka, kuphulika, komanso - kangapo - kutuluka magazi ndi matenda.

Popcorn ndi zakudya zina zamtundu wapamwamba nthawi zina amakhulupirira kuti zimayambitsa vutoli ().

Komabe, kafukufuku wina wazaka 18 mwa amuna 47,228 akuwonetsa kuti mbuluuli zitha kuteteza kumatenda osiyanasiyana. Amuna omwe amadya ma popcorn ambiri anali 28% ocheperako kudwala matenda osokonekera kuposa omwe amadya kwambiri).

Chimanga chabwino chingakuthandizeni kuti mukhale ndi thanzi labwino ngati muli ndi lutein ndi zeaxanthin. Kuphatikiza apo, sichimalimbikitsa matenda amisala, monga momwe amaganizira kale. M'malo mwake, zikuwoneka ngati zoteteza.

Zowonongeka

Chimanga chimadziwika kuti ndi chotetezeka. Komabe, pali zovuta zina.

Zosagwirizana ndi chimanga

Monga mbewu zonse zambewu, chimanga chonse chimakhala ndi phytic acid (phytate).

Phytic acid imasokoneza mayamwidwe anu amchere, monga chitsulo ndi zinc, kuchokera pachakudya chomwecho ().

Ngakhale sizovuta kwa anthu omwe amatsata zakudya zopatsa thanzi, zingakhale zovuta kumayiko akutukuka kumene tirigu ndi nyemba ndizakudya.

Kuviika, kuphukira, ndi kuthira chimanga kumachepetsa asidi wa phytic acid kwambiri (,,).

Mycotoxins

Mbewu ndi nyemba zina zimatha kudetsedwa ndi bowa.

Bowa amapanga poizoni wosiyanasiyana, wotchedwa mycotoxins, omwe amadziwika kuti ndi nkhawa yayikulu yathanzi (,).

Mitundu yayikulu ya mycotoxin mu chimanga ndi fumonisins, aflatoxins, ndi trichothecenes. Fumonisins ndi odziwika kwambiri.

Zimapezeka m'minda yosungidwa padziko lonse lapansi, koma zovuta zoyipa zimakhala zolumikizidwa makamaka pakudya chimanga ndi chimanga - makamaka pakati pa anthu omwe amadalira chimanga ngati chakudya chawo chachikulu (53).

Kugwiritsa ntchito chimanga choipitsidwa ndi chiopsezo chomwe chimayambitsa khansa ndi ziphuphu za neural tube, zomwe ndizofooka zobadwa nazo zomwe zimatha kubweretsa kulemala kapena kufa (,,,).

Kafukufuku wina ku South Africa akuwonetsa kuti kumwa chimanga nthawi zonse kumatha kukulitsa chiopsezo cha khansa ya kholingo, chubu chomwe chimanyamula chakudya kuchokera mkamwa kupita kumimba ().

Ma mycotoxins ena mu chimanga amathanso kukhala ndi zovuta. Mu Epulo 2004, anthu 125 adamwalira ku Kenya ndi poyizoni wa aflatoxin atadya chimanga chakumunda chomwe sichinasungidwe bwino ().

Njira zodzitetezera zitha kuphatikizira fungicides ndi njira zoyenera kuyanika.

M'mayiko otukuka kwambiri, oyang'anira chitetezo chazakudya amayang'anira kuchuluka kwa ma mycotoxins azakudya zomwe zili pamsika, ndikupanga zakudya ndi kusunga mosamalitsa.

Kusagwirizana kwa chimanga

Kulekerera kwa Gluten kapena matenda a leliac ndi vuto lofala chifukwa chodziteteza kumatenda a gluten mu tirigu, rye, ndi balere.

Zizindikiro zakusalolera kwa gluten zimaphatikizapo kutopa, kuphulika, kutsegula m'mimba, ndi kuchepa thupi ().

Kwa anthu ambiri omwe ali ndi matenda a leliac, zizindikirazo zimasowa pachakudya chopanda thanzi cha gilateni. Komabe, mwa anthu ena, zizindikirazo zimawoneka kuti zikupitilira.

Nthaŵi zambiri, matenda a leliac amatha kupitilirabe chifukwa cha kusadziwika bwino kwa zakudya zosinthidwa. Nthawi zina, kusalolera zakudya zina kumatha kukhala mlandu.

Chimanga chili ndi mapuloteni otchedwa zein omwe amakhudzana ndi gluten.

Kafukufuku wina adawonetsa kuti zein ya chimanga imayambitsa zotupa m'kagulu ka anthu omwe ali ndi matenda a leliac. Komabe, zomwe zein adachita zinali zochepa kwambiri kuposa za gluten ().

Pachifukwa ichi, asayansi aganiza kuti kudya chimanga, nthawi zambiri, kumatha kukhala chifukwa cha zizindikilo zomwe zimakhalapo mwa anthu ena omwe ali ndi matenda a leliac ().

Chimanga chimanenedwa kuti ndichizindikiro choyambitsa matenda a matumbo (IBS) kapena kusagwirizana kwa FODMAP ().

Ma FODMAP ndi gulu lazinthu zosungunuka zomwe sizimalowetsedwa bwino. Kudya kwambiri kumatha kupangitsa kukhumudwa m'mimba, monga kuphulika, gasi, ndi kutsekula m'mimba, mwa anthu ena.

Chimanga chili ndi phytic acid, yomwe imachepetsa kuyamwa kwa mchere. Kuwonongeka kwa Mycotoxin kungakhalenso kovuta m'mayiko osauka. Pomaliza, ma fiber osungunuka chimanga (FODMAPs) atha kubweretsa zizindikiro kwa anthu ena.

Mfundo yofunika

Chimanga ndi imodzi mwambewu zomwe chimadyedwa kwambiri.

Monga gwero labwino la antioxidant carotenoids, monga lutein ndi zeaxanthin, chimanga chachikasu chitha kulimbikitsa thanzi la maso. Komanso ndi gwero lolemera la mavitamini ndi michere yambiri.

Pachifukwa ichi, kumwa chimanga chambewu, monga popcorn kapena chimanga chotsekemera, kumatha kukhala chakudya chabwino.