Kodi Vegemite Ndi Yabwino Bwanji? Zambiri Zakudya Zakudya ndi Zambiri

Zamkati

• Kodi Vegemite ndi chiyani?
• Vegemite Ndi Yopatsa Thanzi
• Mavitamini a B mu Vegemite Atha Kukhala Ndi Ubwino Wamphamvu Pathanzi
• Limbikitsani Thanzi Labongo
• Angachepetse Kutopa
• Zitha Kukuthandizani Kuchepetsa Nkhawa ndi Kupsinjika
• Itha Kuthandizira Kuchepetsa Matenda A mtima
• Vegemite Ndi Ochepa Kwambiri
• Ndikosavuta Kuonjezera Pazakudya Zanu
• Kodi Zikufanana Motani ndi Njira Zina?
• Zodandaula Zirizonse Zaumoyo?
• Mfundo Yofunika Kwambiri

Vegemite ndikofalikira kotchuka, kokoma kopangidwa kuchokera ku yisiti yotsala ya brewer.

Ili ndi kukoma, mchere wamchere ndipo ndi chizindikiro chodziwika ku Australia (1).

Ndi mitsuko yopitilira 22 miliyoni ya Vegemite yogulitsidwa chaka chilichonse, anthu aku Australia sakuwoneka kuti akukwana. Madokotala ena ndi akatswiri azakudya amalimbikitsanso kuti gwero la mavitamini B (2).

Komabe, kunja kwa Australia, anthu ambiri amadabwa kuti Vegemite ndiwabwino.

Nkhaniyi ikufotokoza za Vegemite, momwe amagwiritsira ntchito, maubwino ake ndi zina zambiri.

Kodi Vegemite ndi chiyani?

Vegemite ndikufalikira kwakuda, kwakuda, kwamchere kopangidwa ndi yisiti yotsala ya brewer.

Yisiti imaphatikizidwa ndi mchere, kutulutsa chimera, mavitamini a B thiamine, niacin, riboflavin ndi folate, komanso masamba obiriwira, kupatsa Vegemite kukoma komwe anthu aku Australia amakonda kwambiri (1).

Mu 1922, a Cyril Percy Callister adapanga Vegemite ku Melbourne, Australia, ndi cholinga chopatsa anthu aku Australia njira ina m'malo mwa Britain Marmite.

Kutchuka kwa Vegemite kudakulirakulira munkhondo yachiwiri yapadziko lonse. Analimbikitsidwa ngati chakudya chathanzi kwa ana a Britain Medical Association atavomereza kuti ndi gwero lolemera la mavitamini B (3).

Ngakhale kuvomerezedwa ngati chakudya chamagulu kukuyimirabe ngakhale lero, anthu ambiri tsopano amadya Vegemite chifukwa cha kukoma kwake.

Kawirikawiri amafalikira pa masangweji, toast ndi crackers. Mabotolo ena ku Australia amawagwiritsanso ntchito ngati kudzaza mitanda ndi zinthu zina zophika.

Vegemite ndi kufalikira kolemera komwe kumapangidwa kuchokera ku yisiti yotsala ya brewer, mchere, kutulutsa chimera, mavitamini a B ndi masamba a masamba. Ndiwotchuka kwambiri ku Australia ndipo amalimbikitsidwa ngati chakudya chaumoyo, komanso kudyedwa chifukwa cha kukoma kwake.

Vegemite Ndi Yopatsa Thanzi

Vegemite ili ndi kukoma komwe anthu amakonda kapena kudana nawo.

Komabe, kukoma kwake si chifukwa chokha chomwe anthu amadyera. Komanso ndi chopatsa thanzi modabwitsa.

Supuni imodzi (5-gramu) yogwiritsira ntchito Vegemite yokhazikika imapereka (4):

• Ma calories: 11
• Mapuloteni: 1.3 magalamu
• Mafuta: Ochepera 1 gramu
• Ma carbs: Ochepera 1 gramu
• Vitamini B1 (thiamine): 50% ya RDI
• Vitamini B9 (folate): 50% ya RDI
• Vitamini B2 (riboflavin): 25% ya RDI
• Vitamini B3 (niacin): 25% ya RDI
• Sodiamu: 7% ya RDI

Kupatula pamitundu yoyambayo, Vegemite amabwera mumitundu ina yambiri, monga Cheesybite, Reduced Salt ndi Blend 17. Mitundu yosiyanayi imasiyananso ndi mbiri yazakudya zawo.

Mwachitsanzo, Kuchepetsa Mchere Vegemite kumapereka sodium yocheperako, komanso gawo limodzi mwa magawo anayi a vitamini B6 yanu ya tsiku ndi tsiku ndi vitamini B12 zosowa (4).

Vegemite ndi gwero lolemera la mavitamini B1, B2, B3 ndi B9. Mtundu Wochepetsedwa Wamchere umakhalanso ndi mavitamini B6 ndi B12.

Mavitamini a B mu Vegemite Atha Kukhala Ndi Ubwino Wamphamvu Pathanzi

Vegemite ndi gwero labwino kwambiri la mavitamini a B, omwe ndi ofunikira kuti akhale ndi thanzi labwino komanso olumikizidwa ndi maubwino osiyanasiyana azaumoyo (5).

Limbikitsani Thanzi Labongo

Mavitamini a B ndiofunikira kwambiri pakukhala ndi thanzi labwino laubongo. Magazi otsika a mavitamini B adalumikizidwa ndi ubongo wosagwira bwino ntchito komanso kuwonongeka kwa mitsempha.

Mwachitsanzo, mavitamini B12 ochepa adalumikizidwa ndi kuphunzira koperewera komanso kukumbukira. Kuphatikiza apo, anthu omwe ali ndi vuto la vitamini B1 atha kukhala ndi vuto lakukumbukira zinthu, kusaphunzira bwino, kusokonekera komanso kuwonongeka kwa ubongo (,).

Komanso, kuchuluka kwa mavitamini a B, monga B2, B6 ndi B9, adalumikizidwa ndikuphunzira bwino komanso kukumbukira, makamaka pakati pa anthu omwe ali ndi vuto lamaganizidwe ().

Izi zati, sizikudziwika ngati mavitamini a B angalimbikitse thanzi lanu laubongo ngati mulibe vuto.

Angachepetse Kutopa

Kutopa ndi vuto lomwe limakhudza anthu mamiliyoni ambiri padziko lonse lapansi.

Chimodzi mwazomwe zimayambitsa kutopa ndikusowa kwa mavitamini B amodzi kapena angapo.

Popeza mavitamini a B amatenga gawo lofunikira pakusintha chakudya chanu kukhala mafuta, nzosadabwitsa kuti kutopa ndi mphamvu zochepa ndizizindikiro zodziwika bwino zakusowa kwa vitamini B ().

Kumbali inayi, kukonza kuchepa kwa mavitamini B kumatha kukulitsa mphamvu zanu ().

Zitha Kukuthandizani Kuchepetsa Nkhawa ndi Kupsinjika

Kutenga kwapamwamba kwamavitamini B kumalumikizidwa ndi kuchepa kwa kupsinjika ndi nkhawa.

Kafukufuku wina adawonetsa kuti omwe amatenga nawo mbali pazofalitsa ngati Vegemite samakumana ndi zisonyezo zochepa za nkhawa komanso kupsinjika. Izi zikukhulupirira kuti ndichifukwa cha vitamini B zomwe zimafalikira (11).

Mavitamini angapo a B amagwiritsidwa ntchito popanga mahomoni omwe amawongolera kusintha kwa zinthu, monga serotonin. Kuphatikiza apo, kuchepa kwa mavitamini angapo a B kumalumikizidwa ndi kupsinjika, kuda nkhawa komanso kukhumudwa.

Itha Kuthandizira Kuchepetsa Matenda A mtima

Matenda amtima ndiwo amachititsa munthu m'modzi mwa anthu atatu omwe amwalira padziko lapansi ().

Vitamini B3, yomwe imapezeka ku Vegemite, imatha kuchepetsa ziwopsezo zamatenda amtima monga ma triglycerides komanso "oyipa" a LDL cholesterol mwa achikulire, makamaka omwe ali ndi milingo yokwera.

Choyamba, kuwunika kwa kafukufuku yemwe anapeza vitamini B3 kumatha kutsitsa milingo ya triglyceride pofika 20-50% ().

Chachiwiri, kafukufuku wasonyeza kuti vitamini B3 ikhoza kutsitsa kuchuluka kwa LDL ndi 5-20% (14).

Pomaliza, vitamini B3 ikhoza kukweza cholesterol "chabwino" cha HDL mpaka 35% (,).

Izi zati, vitamini B3 sagwiritsidwa ntchito ngati mankhwala ochiritsira matenda amtima, chifukwa kuchuluka kwakukulu kumalumikizidwa ndi zovuta zina ().

Vegemite ndi mavitamini B ambiri omwe amalumikizidwa ndi maubwino azaumoyo monga thanzi laubongo komanso kutopa, nkhawa, kupsinjika ndi chiopsezo cha matenda amtima.

Vegemite Ndi Ochepa Kwambiri

Poyerekeza ndi kufalikira kwakukulu pamsika, Vegemite ndiotsika kwambiri. M'malo mwake, supuni imodzi (5 magalamu) imakhala ndimakilogalamu 11 okha.

Izi sizodabwitsa chifukwa ali ndi magalamu atatu okha a mapuloteni ndipo alibe mafuta kapena shuga.

Okonda Vegemite alibe chifukwa chodandaulira za kufalikira kumeneku komwe kumakhudza ziuno zawo. Anthu omwe akuyesera kuti achepetse thupi atha kupeza Vegemite njira yotsika kwambiri ya zonunkhira mbale zawo.

Kuphatikiza apo, chifukwa mulibe pafupifupi shuga, Vegemite sichidzakhudza kuchuluka kwa shuga m'magazi anu.

Vegemite ili ndi ma calories 11 okha pa supuni ya tiyi (5 magalamu), chifukwa imakhala ndi mapuloteni ochepa komanso opanda mafuta komanso wopanda shuga. Izi zimapangitsa kukhala njira yabwino kwambiri yochepetsera kapena kuchepa thupi.

Ndikosavuta Kuonjezera Pazakudya Zanu

Sikuti Vegemite ndiyokoma kokha, ndiyonso yodalirika komanso yosavuta kuwonjezera pazakudya zanu.

Ngakhale amalimbikitsidwa ngati chakudya chathanzi, anthu ambiri aku Asia amangodya Vegemite chifukwa cha kukoma kwake.

Njira yodziwika kwambiri yosangalalira ndi Vegemite ndikufalitsa pang'ono pachidutswa cha mkate. Ikhozanso kuwonjezera kukankha kwamchere ku pizzas zopangidwa kunyumba, burger, soups ndi casseroles.

Mutha kupeza njira zina zambiri zopangira Vegemite patsamba lawo lovomerezeka.

Vegemite ndi yodalirika komanso yosavuta kuwonjezera pazakudya zanu. Yesani ngati kufalitsa mkate kapena maphikidwe monga pizza, ma burger, soups ndi casseroles.

Kodi Zikufanana Motani ndi Njira Zina?

Kupatula pa Vegemite, Marmite ndi Promite ndi mitundu ina iwiri yotchuka yofalikira yisiti.

Marmite ndi kufalikira kwa yisiti waku Britain wofulula yemwe adapangidwa mu 1902. Poyerekeza ndi Vegemite, Marmite ili ndi (17):

• 30% yochepera vitamini B1 (thiamine)
• 20% yochepera vitamini B2 (riboflavin)
• 28% yowonjezera vitamini B3 (niacin)
• 38% yochepera vitamini B9 (folate)

Kuphatikiza apo, Marmite imapereka 60% ya zosowa za akulu tsiku ndi tsiku za vitamini B12 (cobalamin), yomwe imangopezeka mu Reduced Salt Vegemite, osati mtundu woyambirira.

Kulawa kwanzeru, anthu amapeza kuti Marmite ali ndi kukoma kokometsera komanso mchere kuposa Vegemite.

Lonjezo ndi kufalikira kwina kofufumitsa komwe kumapangidwanso ku Australia.

Mofanana ndi Vegemite, amapangidwa kuchokera ku yisiti wotsalira wa mowa ndi kuchotsa masamba. Mbali inayi, Promite ali ndi shuga wambiri kuposa Vegemite, ndikupatsa kukoma kokoma.

Promite imasiyananso ndi zakudya, popeza mu 2013 wopanga wake adachotsa mavitamini B1, B2 ndi B3, komanso zowonjezera ziwiri. Malinga ndi chisamaliro cha makasitomala a Masterfoods, izi zidathandiza makasitomala kuzindikira mavitaminiwa osakhudza kukoma kwa Promite kapena kapangidwe kake.

Vegemite ili ndi mavitamini ambiri B1, B2 ndi B9 kuposa Marmite, koma ochepera B3 ndi B12. Mulinso mavitamini B ochulukirapo kuposa Promite.

Zodandaula Zirizonse Zaumoyo?

Vegemite imafalikira bwino ndi nkhawa zochepa zathanzi.

Komabe, anthu ena amadandaula kuti Vegemite ili ndi sodium wochuluka kwambiri. Supuni imodzi (5 magalamu) a Vegemite imapereka 5% ya zosowa zanu za tsiku ndi tsiku za sodium.

Sodium, yomwe imapezeka mumchere kwambiri, yatenga mbiri yoyipa, chifukwa imalumikizidwa ndi mtima, kuthamanga kwa magazi komanso khansa ya m'mimba (,).

Komabe, sodium imakhudza anthu mosiyanasiyana. Anthu omwe ali pachiwopsezo chachikulu chokhudzana ndimtima chifukwa chodya sodium ndi anthu omwe ali ndi kuthamanga kwa magazi kapena chidwi chamchere (,).

Komabe, mutha kusangalala ndi kukoma kwa Vegemite ngakhale mutakhala ndi nkhawa ndi zomwe zili ndi sodium posankha Njira Yochepetsera Mchere. Njirayi imaperekanso mavitamini B osiyanasiyana, ndikupangitsa kuti ikhale chisankho chabwino kuposa choyambirira.

Kuphatikiza apo, anthu amagwiritsa ntchito kachilombo kakang'ono kokha ka Vegemite chifukwa chakununkhira kwake kwamchere komanso mchere. Izi zikutanthauza kuti nthawi zambiri amadya zosakwana supuni (5-gramu) yotumikira kukula.

Vegemite wokhala ndi sodium wochuluka sayenera kuda nkhawa chifukwa anthu amagwiritsa ntchito pang'ono. Ngati muli ndi nkhawa, sankhani mtundu Wochepetsa Mchere.

Mfundo Yofunika Kwambiri

Vegemite ndi kufalikira kwa ku Australia komwe kumapangidwa kuchokera ku yisiti wotsala wa mowa, mchere, chimera ndi masamba.

Ndi gwero labwino kwambiri la mavitamini B1, B2, B3 ndi B9. Mtundu Wochepetsedwa Wamchere umakhalanso ndi mavitamini B6 ndi B12.

Mavitamini awa amatha kuthandizira thanzi laubongo ndikuchepetsa kutopa, nkhawa, kupsinjika ndi chiwopsezo cha matenda amtima.

Zonse zanenedwa, Vegemite ndi njira yabwino yopanda zovuta zaumoyo. Ili ndi kulawa kosiyanasiyana, kolemera, kwamchere komwe anthu ambiri aku Australia amakonda ndipo ndikosavuta kuwonjezera pazakudya zanu.