Ziziphi iingenelo zombona? Ixabiso lesondlo kunye neengozi zombona

Umbona yenye yeenkozo ezityiwa kakhulu ehlabathini. Ngokuqhelekileyo idliwe ngokuphuma okanye ukubiliswa. Ifomu yayo esulungekisiweyo ibonakala nasekutyeni. Njengesonka sengqolowa, umgubo wengqolowa, i-corn chips, ioli yengqolowa kunye nesiraphu yengqolowa ... Izibonelelo zombona, ezityebileyo kwi-fiber, iivithamini kunye neemaminerali, ziphikisana.

Nangona kukho iingcali zempilo ezithetha ngoncedo lombona kuba utyebile kwizondlo ezibalulekileyo, bakhona nabantu abathi umbona uyingozi kuba wongeza iswekile egazini.

Ukusetyenziswa kweemveliso zofuzo kukwayimeko ephakamisa imibuzo ezingqondweni zethu. Nangona amathandabuzo ngombona oguqulwe ngokwemfuza aya kuhlala esikhathaza, ngoku makhe sijonge iingenelo nobungozi bombona ngokungqalileyo. 

Yintoni umbona?

Isityalo sombona sithathwa njengemifuno kunye nengqolowa. Ngelixa ingqolowa emnandi oyidlayo kwi-cob ithathwa njengemifuno yokusetyenziswa kokupheka, imbewu eyomileyo esetyenziselwa ukuvela ihlelwa njengengqolowa epheleleyo.

Umbona owavela eMexico kwiminyaka engama-9000 XNUMX eyadlulayo, wawulinywa ngamaMerika Omthonyama njengowona mthombo wokutya oyintloko. Namhlanje, yenye yeenkozo ezisetyenziswa kakhulu kwihlabathi jikelele. Idla ngokuba tyheli ngombala, kodwa iza ngemibala eyahlukeneyo enjengobomvu, orenji, mfusa, oblowu, omhlophe kunye nomnyama.

Ixabiso lezondlo lombona

Ukongeza kokuqulatha izixa ezahlukahlukeneyo zamanzi, umbona, oquka ubukhulu becala iicarbohydrates, unemilinganiselo emincinane yeprotheyini namafutha. Nali ixabiso lesondlo sekomityi enye (i-164 grams) yombona oswiti omthubi:

• Iikhalori: 177
• Iikhabhoni: 41 gram
• Iiprotheni: 5.4 gram
• Amafutha: 2.1 grams
• Ifayibha: 4.6 grams
• I-Vitamin C: i-17% yexabiso lemihla ngemihla (DV)
• I-Thiamine (i-vitamin B1): i-24% ye-DV
• I-Folate (i-vitamin B9): i-19% ye-DV
• I-Magnesium: i-11% ye-DV
• I-potassium: i-10% ye-DV

Ixabiso le-carbohydrate yombona

Njengazo zonke iinkozo, umbona uqukethe ikakhulu iicarbohydrates. I-28-80% yesisindo esomileyo sisitatshi. Ikwanayo nezixa ezincinci zeswekile (1-3%). Umbona oswiti, owaziwa ngokuba yi-unsweetened, luhlobo olukhethekileyo lwesitashi esinomxholo ophezulu weswekile (28%), uninzi lwawo luyi-sucrose. Isalathiso se-glycemic ye-corn sweet inexabiso eliphakathi nangona i-sugar content.

Umxholo weFayibha yombona

Lukhozo olunefiber ephezulu. I-snack ephakathi esisitya kwi-cinema. Amaqhashu (112 g) iqulethe malunga ne-16 grams yefiber. Iintlobo eziphambili zefiber kolu khozo ziintsinga ezinganyibilikiyo ezifana ne-hemicellulose, i-cellulose, kunye ne-lignin.

Ixabiso leprotheyini yombona

Olu nkozo ngumthombo olungileyo weprotheyini. Ngokuxhomekeke kwiindidi, umxholo wayo weprotheyini uphakathi kwe-10-15%.

Umxholo wamafutha ombona

Amafutha ombona aphakathi kwe-5-6% kwaye kukutya okunamafutha aphantsi. Kodwa intsholongwane yombona, ephuma kwinkqubo yokusila, ineoli eninzi yaye idla ngokusetyenziselwa ukwenza ioli yombona.

Le oyile icocwe ngokuyimfuneko i-polyunsaturated fatty acid. linoleic acidNgelixa ulusu lwenziwa, i-monounsaturated kunye ne-saturated fats yenza inxalenye eseleyo. Izixa ezibalulekileyo zeoli yeoli Ivithamin EIqukethe i-ubiquinone (Q10) kunye ne-phytosterols kwaye iyanciphisa i-cholesterol. Nangona kunjalo, kukho iinkxalabo malunga neoli yembewu esulungekileyo. Nangona ukuyitya kuyimpilo, ioli yombona ayikhuthazwa.

Iivithamini kunye neeminerali ezifumaneka kumbona

Iqulethe iivithamini ezahlukeneyo kunye neemaminerali ezibonelela ngeenzuzo zombona. Nangona kunjalo, isixa esikuyo siyahluka ngokuxhomekeke kuhlobo lombona. I-Popcorn ityebile kwiiminerali. Umbona oswiti, kwelinye icala, uphezulu kwiivithamini ezininzi.

Iikhompawundi zezityalo ezifumaneka kumbona

Umbona unezinye iikhompawundi zezityalo ezisebenzayo. Iqulethe ixabiso eliphezulu le-antioxidants kunezinye iinkozo eziqhelekileyo ze-cereal. I-antioxidants equlethwe yile ilandelayo;

• Iasidi yeFerulic: Yenye yezona zinto ziphambili ze-polyphenol antioxidants kumbona. I-antioxidant efumaneka kwiimali eziphezulu kunezinye iinkozo ezifana nengqolowa, i-oats kunye nerayisi.
• IiAnthocyanins: Yintsapho ye-antioxidants ejongene nombala oluhlaza okwesibhakabhaka, omfusa kunye nobomvu wemifuno.
• Zeaxanthin: I-Zeaxanthin yenye ye-carotenoids edla ngokufumaneka kwizityalo ezifana nombona. Kubantu, luxanduva lwempilo yamehlo.
• Lutein: Ngenye yee-carotenoids eziphambili ezibonelela ngeenzuzo zombona. Njenge-zeaxanthin, ifumaneka kwiliso lomntu (i-retina) njenge-antioxidant kwaye ikhusela iliso kumonakalo we-oxidative obangelwa kukukhanya okuluhlaza okwesibhakabhaka.
• I-Phytic acid: zinc kunye ne-antioxidant enokuphazamisa ukufunxwa kweeminerali ezinomsoco ezifana nentsimbi.

Ziziphi iingenelo zombona?

Iluncedo kwimpilo yamehlo

Zeaxanthin kunye ne lutein Ii-Antioxidants ezifana nezi zibonelela ngeenzuzo ezibalulekileyo kwimpilo yamehlo xa zithathwa ngokutya. I-Lutein kunye ne-zeaxanthin zezona ziphambili ze-carotenoids kwisityalo sombona. I-Lutein kunye ne-zeaxanthin, ezaziwa ngokuba zii-macular pigments, zikhusela kumonakalo owenziwe kukukhanya okuluhlaza. Ifumaneka kwi-retina yomntu, indawo engaphakathi yeliso engenakukhanya. Ezi carotenoids zinciphisa umngcipheko we-macular degeneration kunye ne-cataract. Ukutya okutyebileyo kwi-lutein kunye ne-zeaxanthin, okufana nombona ophuzi, kunemiphumo emihle kwimpilo yamehlo xa isetyenziswe rhoqo.

Ikhusela izifo ze-diverticular

Isifo se-Diverticular (i-diverticulosis) yimeko ebonakaliswe ngeengxowa kwiindonga zekholoni. Ukusetyenziswa kwePopcorn kukukhusela kwesi sifo. Kwizifundo, amadoda atye i-popcorn eninzi ayengama-28 ekhulwini amathuba okuhlakulela isifo se-diverticular kunabo badla ubuncinci.

Yehlisa ukudumba

Iiprotheyini kunye nee-phytochemicals ezifumaneka kwiindawo ezahlukeneyo zombona zikhusela umzimba wethu ngokuvutha. I-Corn gluten yenye iprotheni enjalo. I-Flavonoids efana ne-quercetin, i-naringenin, kunye ne-lutein inqanda ukusetyenziswa kweendlela ezahlukeneyo ze-pro-inflammatory kunye neendlela zeselula, kunye ne-anthocyanins. Ke ngoko, ukutya umbona kunciphisa ukuqunjelwa, isifuba, isifo samathambo, isifo samathumbu esicaphukisayo, kunye ne-dermatitis.

Yandisa inqanaba lentsimbi yomzimba

anaemia Ikhula ngenxa yokunqongophala kwentsimbi emzimbeni. Ukuncipha kwamanqanaba e-hemoglobin kukhokelela kwiingxaki ezahlukeneyo zophuhliso. Abantwana abane-anemic banengxaki yokukhula, ukulibaziseka kuphuhliso lwengqondo kunye ne-psychomotor, kunye nobuthathaka bomzimba.

Iprofayili yezondlo zombona iqulethe i-iron eninzi. Ukutya umbona kunokusombulula iingxaki ezinxulumene ne-anemia kubantwana nabasetyhini.

Iphucula impilo yokwetyisa

Ifayibha yondla iibhaktheriya ezilungileyo kwaye ixhasa i-microbiome yamathumbu. Ummbila yifayibha ye-prebiotic eyondla ibhaktheriya enempilo emathunjini kwaye igalelo kwimpilo yonke yokugaya. isitatshi esixhathisayo Iqulathe. Ngenxa yokuba ifayibha imelana nokugaywa, uphando lufumanise ukuba izisa iikhompawundi ze-bioactive kwikholoni ezinokuthi zibe negalelo kwimpilo yokwetyisa. Ngenxa yokuba ingqolowa ayinayo i-gluten ngokwemvelo, ibangela izikhalazo ezimbalwa zokugaya ukutya kubantu abanokunyamezela kwe-gluten.

Ikhusela ingqondo

Eyona nto ibalulekileyo eyenza inzuzo yombona ngumxholo we-vitamin E. Kungenxa yokuba ivithamin E yi-antioxidant elwa nokudumba kweeseli ezinegalelo kwizifo ze-neurodeergenerative. I-Vitamin E inceda ukukhusela ingqondo yethu kwimiphumo yokuguga kunye nesifo se-Alzheimer.

Yehlisa i-cholesterol

Umbona oswiti unefiber enyibilikayo, ethi ijike ibe yinto efana nejeli egazini. Le gel ikwafunxa i-cholesterol embi (i-LDL cholesterol). Umbona oswiti unecarotenoids kunye ne bioflavonoids. Ezi zinto zilawula amazinga e-cholesterol egazini.

Ngaba umbona wenza ukuba unciphise umzimba?

Ukuqwalasela i-fat and starch content of corn, usenokuba uqaphele ukuba akusiyo ukutya okufanelekileyo ukunciphisa umzimba. Kodwa umsonto-njengombala oluhlaza-tyheli inquma yengqolowa Iqulethe i-flavonoids eninzi ebalulekileyo, i-tannins, i-saponins, i-alkaloids, i-sitosterols, kunye ne-calcium, i-potassium kunye ne-magnesium. Ezi phytochemicals kwi-corn silk zilawula izakhi zofuzo ezilawula ukuqokelelwa kwamafutha kunye ne-fat cell (adipocyte) ukuhlukana, ngelixa ukwandisa izinga le-lipolysis kunye ne-fatty acid metabolism. Oku kunokuba luncedo ekunciphiseni ubunzima.

Iingenelo zombona wolusu

• Ilibazisa inkqubo yokwaluphala
• Ukuphucula ukuthungwa kwesikhumba.
• Isusa amaqhakuva ebusweni.
• Yenza ulusu lubengezela.

Izibonelelo zombona kwiNwele

• Yandisa ukujikeleza kwegazi kwi-scalp.
• Yomeleza imisonto yeenwele.
• Ilwa nokulahleka kweenwele.

Yintoni Ubungozi bombona?

Sifumanise ukuba iingenelo zombona ziyamangalisa. Ukutya ezi nkozo kukhuselekile jikelele. Nangona kunjalo, kukwakho iimeko apho ukusetyenziswa kwale ngqolowa kuyingozi. Singadwelisa iingozi zombona ngolu hlobo lulandelayo;

• Umxholo oqhubekayo

Njengazo zonke iinkozo ze-cereal, umbona nawo i-phytic acid (i-phytate) iyafumaneka. I-Phytic acid ikhusela ukufunxwa kweeminerali ezifana nentsimbi kunye ne-zinc ekutyeni kwethu. Oku akuyongxaki kubantu abanokutya okunesondlo nabatya inyama rhoqo, kodwa kuyinkxalabo enzulu kwamanye amazwe apho iinkozo neembotyi zikukutya okuqhelekileyo.

• Umxholo weMycotoxin

Ezinye iinkozo eziziinkozo kunye neembotyi zisesichengeni sosulelo lokungunda. Umngundo uvelisa iintlobo ezahlukeneyo zetyhefu ezifana ne-mycotoxins. Ukusetyenziswa okuphezulu kombona osulelwe yi-fungus ngumngcipheko womhlaza kunye neziphene zokuzalwa eziqhelekileyo ezinokubangela iziphene ze-neural tube, ukukhubazeka, okanye ukufa.

Kumazwe amaninzi, abasemagunyeni bokhuseleko lokutya bajonga amanqanaba e-mycotoxin okutya emarikeni. Imveliso kunye nokugcinwa kokutya kulawulwa. Ngoko ke, ukutya umbona kunye neemveliso zawo akuyongxaki, kodwa ingozi iphezulu kumbona okhulele ekhaya.

• Inokunyusa iswekile yegazi

Ekubeni umbona unomxholo ophezulu wesitashi, wongeza iswekile yegazi ngokukhawuleza. Le yingxaki ebalulekileyo kwi-prediabetes kunye nezigulane zesifo sikashukela. Abo bantu fructose ephezulu isiraphu yombona Lumka xa usebenzisa iimveliso eziqulathe

• Ngokuqhelekileyo ukuguqulwa kofuzo

Umbona sesinye sezityalo ezitshintshwe kakhulu ngokwemfuza. Yiyo loo nto lo ngowona mba kuxoxwa ngawo kakhulu malunga nefuthe lawo kwimpilo yabantu.

Yintoni i-Corn Allergy?

Ukuba i-immune system ibona umbona okanye imveliso yombona njengento eyingozi, i-corn allergy iyenzeka. Ukuphendula, ikhupha izilwa-buhlungu ezibizwa ngokuba yi-immunoglobulin E (IgE) ukuze ithobe i-allergen.

Umzimba uchonga i-allergen kwaye amajoni omzimba akhupha i-histamine kunye nezinye iikhemikhali. Oku kusabela kubangela iimpawu zokungalufuni.

Ukwalana nombona kunqabile. Kwenzeka ngokuvezwa kwisiraphu yengqolowa ephezulu ye-fructose, ioli yombona, okanye ezinye iimveliso zombona.

Iimpawu zokwalana nombona

Ukwalana nombona kuyahluka. Kwabanye abantu, ukusabela kuyabakhathaza. Kwabanye, inokuba nzima ngakumbi kwaye ide ibeke ubomi esichengeni. 

Iimpawu zokwaliwa ngumbona zidla ngokuvela kwimizuzu okanye ukuya kutsho kwiiyure ezimbini emva kokutya ukutya okunombona. Iimpawu ezibonwayo zezi zilandelayo:

• ukutshotshozela okanye ukurhawuzelela emlonyeni
• irhashalala yolusu
• Intloko ebuhlungu
• Ukudumba kwemilebe, ulwimi, umqala, ubuso okanye amanye amalungu omzimba
• Ubunzima bokuphefumla ngokuphefumla okanye ukuxinana kweempumlo
• isiyezi okanye isiqaqa
• Iingxaki zokwetyisa ezifana nesicaphucaphu, ukuhlanza, okanye urhudo

Ezona mpawu zinzima zombona yi-anaphylaxis ebeka ubomi esichengeni. Kwimeko ye-anaphylaxis, iimpawu ezilandelayo zenzeka:

• Ukulahlekelwa zingqondo
• Ukubetha ngokukhawuleza kunye nokungaqhelekanga
• athuke
• Ubunzima bokuphefumla ngenxa yokudumba komqala kunye neendlela zomoya

Ukuba unokwaliwa okunjalo okanye ufumana nayiphi na kwezi mpawu, kufuneka ufune uncedo lwezonyango ngokukhawuleza. Ukuhlala kude nombona kunokuba nzima kuba iimveliso zokutya ezininzi zinombona. Kwabanye abantu, nokubamba i-allergen kunokubangela ukusabela. Indlela yokuthintela ukungezwani komzimba kukutya ukutya okwenzileyo ngokwakho. Kufuneka kwakhona ufunde iilebhile zokutya ngononophelo.

Indlela yokukhetha umbona?

• Xa uthenga umbona oswiti, khetha ezo zisicaba, zityebileyo kwaye zibugolide kancinci ngombala.

• Musa ukukhetha umbona okhutshiweyo okanye oshiywe elangeni imini yonke.

• Kwakhona, khwelela kude nombona omaxolo awo agudileyo. Qinisekisa ukuba inolusu oluluhlaza.

Indlela yokugcina umbona?

• Indlela efanelekileyo yokugcina umbona oswiti kukubeka efrijini ngaphandle kokususa i-husk.

• Unako ukusonga umbona ngokukhululekileyo kwingxowa yeplastiki eyomileyo ukuze uyigcine intsha ngaphezu kweentsuku ezimbini.

Ungakanani umbona ekufuneka utyiwe ngosuku?

Ukuba sifuna ukufumana inzuzo yombona, ukutya iglasi yombona ngosuku kuthathwa njengempilo.

Ukushwankathela;

Umbona yinkozo edumileyo eneprofayili yezondlo ezityebileyo. Iqulethe iivithamini ezahlukeneyo kunye neemaminerali, iiprotheni, amafutha kunye ne-carbohydrates. Iinzuzo zombona zibonelelwa ngama-phenolic compounds, i-anthocyanins kunye ne-carotenoids equlethwe kuyo. Ukutya umbona kunciphisa ukudumba, kuphucula ukusebenza kwengqondo, kwaye kwandisa amanqanaba e-iron. Nangona kunjalo, i-linoleic acid ephezulu kunye nomxholo wesitashi kunokubangela iziphumo ebezingalindelekanga. Ukusetyenziswa ngokugqithiseleyo kunokubangela ukuvuvukala, ukuqunjelwa, ukunyanzeliswa kwesisu, ukuvutha, igesi, ukuvinjelwa kwamathumbu kunye ne-hemorrhoids. Ngoko ke, umbona kufuneka usetyenziswe ngokumodareyitha.

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