Idliwe kwi-cob okanye ivaliwe, i-snacked kwi-popped okanye idliwe ngendlela yesiraphu, umbona ukho kuyo yonke indawo-kakhulu. Ngokutsho kwe IBhunga leeNkozo laseU.S , ngo-2016 no-2017, iUnited States ikhule ngaphezu kwe-14.6 yeebhiliyoni zeebhiliyoni zombona. Oko kumalunga ne-385 yezigidi zeetoni zeemetric. Nabani na ongenalwazi ngezolimo (unetyala), oko kuguqulela ku... kakhulu.
Kodwa njengoko ukho kuyo yonke indawo, umbona ngamanye amaxesha ufumana iraphu embi ngenxa yokungabi nampilo, ukuya kuthi ga kwimifuno. Yiyo loo nto siye sajongana nokuhlola ukuba ingaba ukungcungcuthekisa indlebe apha na kwaye kuchaphazela kakubi impilo yethu. Qhubeka ufunde ukufumanisa ukuba ingaba ezi nkozo zenza umonakalo omkhulu kunokulunga.
Zithini iZibalo zeZondlo zeCorn?
Nantsi into onokulindela ukuyifumana kwisikhwebu sombona esiphakathi:
- 88 iikhalori
- 4g amafutha ngokupheleleyo
- 15mg sodium
- 275mg potassium
- 19g iicarbohydrates
- 2g ifayibha yokutya
- 4g iswekile
- 3g protein
Ziziphi iiNzuzo zeMpilo yeCorn?
1. NguMthombo oMhle weeVithamini kunye neeMinerali
Ngokukodwa, i-vitamin C, iivithamini B kunye ne-magnesium. I-Vitamin C ibalulekile ekulungisweni kweeseli, ukunyusa ukukhuseleka kunye neempawu zokuguga, kanti iivithamini ze-B zibalulekile kwi-metabolism yamandla. I-Magnesium ibalulekile kwi-nerve conduction kunye ne-muscle contraction.
2. Inokunceda ekwetyisani
Ifayibha enganyibilikiyo kumbona yondla iibhaktheriya ezilungileyo emathunjini akho, enceda ekucoleni kwaye ikuncede uhlale rhoqo. Kodwa ukuthintela ukuqhina ayisiyiyo kuphela inzuzo yefiber yokutya. Ukongeza ekukhuseleni imiba yamathumbu, ukonyuka kwefayibha yokutya kuye kwadityaniswa nomngcipheko ophantsi wezifo ezininzi, kubandakanya nesifo sentliziyo kunye nomhlaza. olu phononongo kwiSebe leZondlo zoLuntu kwiYunivesithi yaseKansas State. Ngokungafaniyo nezinye iinkozo ezininzi, umbona kukutya okungekho gluten ngokwendalo, okwenza kube lukhetho oluhle kubantu abaphepha i-gluten kodwa bafuna ukutya iinkozo.
3. Inokuphucula iMpilo yamehlo
Umbona uphezulu kwi-carotenoids zeaxanthin kunye ne-lutein, eziye zabonakaliswa ukukhuthaza impilo ye-macular. Ngoku ka uphononongo olupapashwe kwi Izondlo , i-lutein kunye ne-zeaxanthin inokuthintela kunye nokunciphisa i-cataract kunye ne-macular degeneration ezinxulumene neminyaka. I-Vitamin C inokunceda ukunciphisa umngcipheko wokufumana i-cataract, utsho Umbutho waseMelika weOptometric (AOA) . Okunye ukutya okuphezulu kwezi carotenoids yiminqathe, uhlaza olunamagqabi kunye nebhatata.
Zeziphi izinto ezicetywayo zeCorn's Downsides?
1. Inoku Spike iswekile yegazi
Umbona kunye nokunye ukutya okunesitatshi kunomthwalo ophezulu we-glycemic, onokuvelisa i-spikes yeswekile yegazi emva kokuba ityiwe. Oku kunokukwenza ukuba ufune ukusebenzisa ngakumbi. Ngenxa yesiqulatho sesitashi esiphezulu, abantu abanesifo sikashukela kufuneka banciphise ukutya kwabo kwengqolowa, kuba izifundo-ezifana Le ipapashwe kwi Ijenali yaseMelika yeZondlo zoNyango -baye babonisa ukuba ukutya okuphantsi kwe-carb kusebenza ngakumbi ekulawuleni isifo sikashukela.
2. Inokuba negalelo ekufumaneni ubunzima
Kwi 2015 isifundo eHarvard’s T.H. Chan, abaphandi bafumanisa ukuba ngelixa ukutya iziqhamo kunye nemifuno ngokubanzi kunokukhuthaza ukunciphisa umzimba. Nangona kunjalo, abathathi-nxaxheba bophononongo abatya imifuno enesitatshi (efana nombona, iitapile kunye nee-ertyisi) bathande ukufumana ubunzima, ngelixa abo batya imifuno kunye neziqhamo ezingenasistatshi-ezinje ngeembotyi zentambo, imifuno enamagqabi aluhlaza, ama-apile, okanye amapere, iphezulu kwi-fiber kwaye iphantsi kwi-carbohydrates-ukulahlekelwa ubunzima. Ngoba? Xa kuthelekiswa nemifuno enesitatshi, oku kutya okungenasitatshi kunemithwalo ephantsi ye-glycemic, evelisa i-spikes encinci kunye nencinci yeswekile yegazi emva kokuba idliwe, enokunciphisa indlala.
Kuthekani NgeSiraphu yombona?
Udumo oluninzi lwengqolowa olubi luvela kubudlelwane bayo kunye nesiraphu yengqolowa, isiraphu yokutya eyenziwe kwi-starch yengqolowa esetyenziselwa ukuthobisa ukuthungwa, ukongeza umthamo, ukuthintela i-crystallization yeswekile kunye nokwandisa ukunambitheka. Kubalulekile ukukhumbula ukuba isiraphu yengqolowa eqhelekileyo ayifani ne-high-maligned high fructose corn syrup (HFCS). Zombini zenziwe ngestatshi sombona, kodwa imixholo yeswekile yesiraphu eqhelekileyo yi-100 yepesenti yeglucose, ngelixa ezinye zeeswekile ezikwi-HFCS ziguqulwa zisuka kwi-glucose ziye kwi-fructose eyingozi ngakumbi yomzala. A Isifundo se-UCLA yafumanisa ukuba amazwe adibanisa isiraphu yengqolowa ephezulu ye-fructose ekutyeni okucutshungulwayo kunye neziphuzo ezithambileyo zinezinga eliphezulu lesifo sikashukela kunamazwe angasebenzisi i-sweetener.
Isiraphu yengqolowa-i-fructose ephezulu okanye ayikho-kufuneka iphathwe njengezinye iishukela eziphuculweyo. Kancinci rhoqo ngexesha elithile mhlawumbi ayizukukubulala, kodwa kufuneka isetyenziswe kancinci. Kuyaziwa, nangona kunjalo, ukuba ishukela eninzi eyongeziweyo yazo zonke iintlobo-kungekhona nje isiraphu yengqolowa ephezulu ye-fructose-inokufaka isandla kwiikhalori ezingafunekiyo ezidibaniswa neengxaki zempilo, ezifana nokuzuza ubunzima, uhlobo lwe-2 yeswekile, isifo se-metabolic kunye namanqanaba aphezulu e-triglyceride, utsho Katherine Zeratsky, R.D., L.D. Zonke ezi zinto zongeza umngcipheko wakho wesifo senhliziyo.
Kwaye i-GMO Versus Non-GMO?
Ngokutsho kwe Iziko loKhuseleko lokutya , ukuya kuthi ga kwi-92 ekhulwini lombona waseU.S. Ngoba? Ngokwe I-FDA , 'Abaphuhlisi benza izityalo zofuzo ngenxa yezizathu ezininzi ezifanayo ukuba ukuzala kwemveli kusetyenziswa. Basenokufuna ukwenza izityalo ezinencasa engcono, isivuno esiphezulu sesityalo (imveliso), ukuxhathisa okukhulu ekonakaleni kwezinambuzane, nokungakhuseleki kwizifo zezityalo.' Kodwa ngaba oko kuyenza ingabi sempilweni? Ngokutsho kwe-meta-analysis ye-21 iminyaka yedatha yasendle epapashwe kwijenali IiNgxelo zeNzululwazi , umbona we-GE okunene ukhuselekile kunombona ongeyo-GE, kuba unamanqanaba asezantsi e-mycotoxins eyenzeka ngokwemvelo, enetyhefu eyingozi kwaye enokuba ne-carcinogenic.
Yintoni uMmandla?
Njengokutya okuninzi, ingqolowa inokuba luncedo kuwe, nje ukuba uyisebenzise ngokumodareyitha-kunye neyona ndlela iphantsi kakhulu (funda: kungekhona isiraphu yengqolowa). Umbona ngumthombo olungileyo wefiber kunye ne-antioxidants ezikhuthaza impilo yamehlo. Ukusetyenziswa ngokugqithisileyo, kunokonyusa iswekile yegazi kwaye kube negalelo ekufumaneni ubunzima, kodwa kutyiwa ngobungakanani obufanelekileyo, lulongezelelo oluguquguqukayo nolufikelelekayo kukutya okunempilo, okunesondlo.
ENXULUMENEYO : Izinto ezili-10 wonke umntu obhinqileyo kufuneka azitye ngakumbi
