Isiqhamo yenye yeentsika ezisisiseko zokutya okunempilo, okucetyiswa ziingcali zezondlo kwihlabathi jikelele. Nangona kunjalo, ngaphandle koncedo olucacileyo, kusekho ukubhideka okuninzi malunga nelona nqanaba lilungileyo lokuvuthwa ukuthatha inzuzo epheleleyo yalo. Kwenzeka ntoni ukuba sikhetha ukutya isiqhamo singekavuthwa ngokupheleleyo? Ngaba inezondlo, okanye ibhetele ngeendlela ezithile? Apha ngezantsi, siza kuchitha yonke into oyifunayo ukuba uyazi malunga neenzuzo, iingozi, kunye neenkcukacha zokutya iziqhamo kumanqanaba ahlukeneyo okuvuthwa, sigxininisa imiphumo yokutya xa siseluhlaza okanye sivuthiwe.
Kweli nqaku libanzi ndichaza ngendlela eneenkcukacha nekulula ukuyiqonda umahluko phakathi kokutya iziqhamo eziluhlaza, ezivuthiweyo, nezivuthwe kakhulu., ukuba ukwakheka kwesondlo kukhula njani, zeziphi iingenelo ezinikezelwa kukusetyenziswa kwayo kwinqanaba ngalinye, yeyiphi imingcipheko enokubandakanya kuyo, kwaye yeyiphi eyona ndlela ilungileyo enokuthi ixhomekeke kwiimfuno zakho kunye nendlela yokuphila. Ukongeza, ndiza kuphendula imibuzo yakho ebuzwa rhoqo kwaye ndikunike ulwazi olusekwe kubungqina kunye neyona mithombo ikhethekileyo ngesihloko.
Amanqanaba okuvuthwa kweziqhamo: yintoni umahluko?
Iziqhamo, ukusukela oko zivunwa zide zifike epleyitini yethu, ziye zibe nothotho lotshintsho lomzimba kunye neekhemikhali eziphembelela ngokuthe ngqo incasa yazo, ukumila kwazo kunye nokwakheka kwesondlo.. Olu tshintsho luphawulwa yinkqubo enzima yokuvuthwa. Ukuze uqonde umahluko phakathi kweziqhamo eziluhlaza kunye nezivuthiweyo, okokuqala kubalulekile ukuqonda izigaba zazo eziphambili:
- iziqhamo eziluhlaza: Eli linqanaba lokuqala, apho isiqhamo sikhule kodwa asikafikeleli kweyona ndawo yaso yokuvuthwa. Ithande ukuba nenkangeleko enzima, incasa eneasidi, ubumnandi obuncinci, kunye nomxholo ophezulu wesitashi kunye neekhompawundi ezithile.
- Iziqhamo ezivuthiweyo: Eli linqanaba elilandelayo, apho isiqhamo siphuhlisa amandla aso apheleleyo kwi-flavour emnandi, ukuthungwa okumnandi kunye nomxholo ophezulu weevithamini, iiminerali kunye ne-antioxidants. Eli lixesha apho kudla ngokuba mnandi kakhulu kwaye kumnandi.
- Iziqhamo ezivuthiweyo kakhulu: Njengoko ukuvuthwa kuqhubela phambili, isiqhamo siye sithambe kakhulu, siswiti kakhulu kwaye siqala ukuphulukana neempawu zaso zesondlo, ngakumbi iivithamin ezinobuthathaka ezifana nevithamin C.
Ngexesha lokuvuthwa kwesiqhamo, iziganeko ezibaluleke kakhulu zenzeka njenge ukuswiti, utshintsho kwi-texture, ukubonakala kwamavumba kunye nokwahluka kombala. Ngaphandle koko, Utshintsho kwixabiso lesondlo luyenziwa yesiqwenga, esinokuthi sibaluleke kakhulu ngokuxhomekeke xa uthatha isigqibo sokusisebenzisa.
Kwenzeka ntoni kwisiqhamo xa sivuthwa?
Kwinqanaba le-biochemical, Inkqubo yokuvuthwa ayitshintshi kuphela incasa kunye nokubonakala kwesiqhamo, kodwa iphinde iguqule ngokupheleleyo ukubunjwa kwayo kwangaphakathi.. Phakathi kolona tshintsho luphawulekayo sinokulufumana:
- Ukonyuka kweswekile elula: Isitatshi esiqokelelwe kwisiqhamo esiluhlaza siyaqhekeka sibe yiswekile efana neglucose kunye nefructose, ezinoxanduva lophawu lobuswiti besiqhamo esivuthiweyo.
- Ukuncipha kweeasidi: Iziqhamo eziluhlaza zikholisa ukuba ne-asidi eninzi ye-organic, ebanika loo ncasa ye-asidi okanye i-astringent. Njengoko sikhula, ezi asidi ziyancipha.
- Ukuthamba kobume: Ukuguqulwa kweprotopectins kwi pectin enyibilikayo kuthambisa iindonga zeseli, nto leyo echaza ukuba kutheni isiqhamo esivuthiweyo sithambile kwaye sinejusi.
- Ukuguqulwa kombala: Ukuthotywa kweklorofili kunika ithuba lemibala enjenge-carotenes kunye ne-anthocyanins, enoxanduva lwemibala e-orenji, ebomvu kunye nephuzi.
- Imbonakalo yamavumba amatsha: Ukwenziwa kweekhompawundi eziguquguqukayo kuqinisa amavumba amnandi eziqhamo ezivuthiweyo.
- Utshintsho kwi-micronutrients: Ezinye iivithamini kunye ne-antioxidants zinokuncitshiswa okanye, kwezinye iimeko, zonyuswe ngokuxhomekeke kuhlobo lwesiqhamo kunye nesimo sokuvuthwa.
Ezi nkqubo ziyohluka kakhulu ngokuxhomekeke kudidi lweziqhamo kunye nendlela ezigcinwa ngayo emva kokuvuna.. Umzekelo, iziqhamo zeclimacteric ezifana neebhanana, iiapile, iipere, neepesika zinokugqiba ukuvuthwa emthini, nto leyo engundoqo wothutho kunye nokuqinisekisa ukuba zifikelela kumthengi zikwimeko efanelekileyo.
Iingenelo zokutya iziqhamo ezingekavuthwa
Ukutya iziqhamo xa ziluhlaza okanye zingavuthwanga ngokupheleleyo inikeza izibonelelo ezithile ezizodwa, nangona ikwabandakanya iingqwalasela ezibalulekileyo. Kodwa zeziphi iingenelo eziphathekayo esinokuzifumana ekukhetheni isiqhamo esiphakathi okanye esiluhlaza kancinane?
Umxholo weFayibha kunye nefuthe le-satiating
Enye yeempawu eziphambili zeziqhamo eziluhlaza yiyo umxholo ophezulu wesitashi esixhathisayo kunye nefiber. Umzekelo, kwimeko yeebhanana, Umthamo wefiber uphezulu ngokubonakalayo kwiziqwenga eziluhlaza kunakwabakhulileyo. Oku kunceda:
- Yandisa ukuhlutha: Ifayibha kunye nestatshi esixhathisayo zithatha ixesha elide ukugaywa, ngoko uhlala ugcwele ixesha elide.
- Ukulawula i-spikes yeswekile yegazi: Ngokunciphisa izinga lokufunxa iswekile, ukunyuka okukhawulezayo kwi-blood glucose kugwenywa, okunenzuzo kubantu abafuna ukubeka iliso kwizinga le-glucose yegazi.
- Ukuphucula ukuhamba kwamathumbu: Umthamo wefiber owandisiweyo ukhuthaza rhoqo kwaye unciphisa umngcipheko wokuqunjelwa.
Umxholo weswekile ophantsi
Iziqhamo eziluhlaza zineswekile elula kuba inguqu yesitatshi ayikagqitywa. Oku kuthetha ukuba:
- Isalathisi se-glycemic sisezantsi kuneziqhamo ezivuthiweyo.
- Kufanelekile kwabo bafuna ukulawula ukutya kwabo iswekile. okanye unengxaki ye-metabolic efana nesifo seswekile okanye ukunganyangeki kwe-insulin.
Inceda ukulawula ubunzima
Ukusetyenziswa kweziqhamo eziluhlaza, ngenxa yayo umxholo wefiber kunye nomxholo wekhalori ophantsi osuka kwiswekile, inokuba luncedo ekulawuleni ubunzima okanye izicwangciso zokulahlekelwa, ngakumbi ukuba isetyenziswe njenge-snack satiating.
Iinzuzo ezithile kwiziqhamo ezithile
Ezinye iintlobo zeziqhamo ezikhoyo iipropati ezithile ezisempilweni xa zidliwe ziluhlaza. Umzekelo ocacileyo yibhanana eluhlaza, isitashi esichasayo sisebenza njenge-prebiotic kwaye sinegalelo kwimpilo engcono yamathumbu.
Ukutya iziqhamo kwinqanaba elingavuthwanga kunokuba nomdla ngakumbi ukuba ujonge isiphumo esikhulu sokutya, ukunyuka okuphantsi kweswekile yegazi kunye nefiber eyongezelelweyo.. Ngokuqinisekileyo, khumbula ukuba i-flavour iya kuba yi-acidic kwaye ingabi mnandi, kwaye akuzona zonke iziqhamo ezilungele ukutya okuluhlaza, njengoko siza kubona ngezantsi.
Imingcipheko kunye nokuqwalaselwa xa udla iziqhamo eziluhlaza
Ayizizo zonke izinto eziluncedo. Ukutya isiqhamo kwindawo yaso eluhlaza okanye engekavuthwa kunokuthwala izinto eziphazamisayo okanye imingcipheko. Ukuba ixhatshazwa, iindidi zikhethwa kakubi okanye imeko yomntu ayiqwalaselwa:
- Ubunzima bokwetyisa: Ezinye iziqhamo eziluhlaza zinokungatyiwa ngenxa yomxholo ophezulu wezinto ezithile (ezifana neetannins okanye iiasidi).
- Ubukho bamakhompawundi anokuba yityhefu: Kukho iindidi ezinokuthi, ngaphambi kokuvuthwa, ziqulethe iikhompawundi ezinokucaphukisa okanye ezingafanelekanga kumzimba (njenge-solanine kwiitamatato eziluhlaza okanye i-hydrocyanic acid kwezinye iziqhamo ezingaqhelekanga).
- Umxholo wevithamini ephantsi: Ngokubanzi, ezinye iivithamini (umzekelo, ivithamin C) ziyanda njengoko isiqhamo sivuthwa, nangona kuyinyaniso ukuba xa sivuthwe kakhulu banokuphela behla.
- Incasa esezantsi: Oko kukuthi, incasa ye-asidi, ukuqina okanye i-astringency inokwenza kube nzima ukutya, okwenza kube nzima ukubandakanya iziqhamo ezaneleyo ekudleni kwakho kwansuku zonke.
Ngoko ke, nangona isiqhamo esiluhlaza sinokuba luncedo kwezinye iimeko ezithile, kungcono ukufumana indawo ephakathi yokuvuthwa., ingabi luhlaza kakhulu okanye ivuthiwe, ukufumana umlinganiselo ophezulu phakathi kwe-flavour, izondlo kunye nokugaya.
Iziqhamo ezivuthiweyo nezivuthwe kakhulu: zeziphi iingenelo?
Abantu abaninzi batya isiqhamo xa sele sivuthwe kakhulu, yaye oko akuzange kwenzeke ngamabona-ndenzile. Kweli nqanaba isiqwenga siqulethe inani elikhulu leevithamini, iiminerali kunye ne-antioxidants, ngakumbi xa sithetha ngeziqhamo zonyaka ezivuthwe elangeni, zivunwe ngexesha elifanelekileyo. Nazi ezinye iingenelo zeziqhamo ezivuthiweyo:
- Iqulethe iivithamini ezininzi kunye ne-antioxidants Ngokuphathelele iziqhamo eziluhlaza, nangona kukho ngaphandle ngokuxhomekeke kwiindidi kunye neemeko zokugcina.
- Incasa yayo iswiti kakhulu kwaye ivumba layo libukhali ngakumbi., okwenza kube nomdla ngakumbi kwaye umeme abantu ukuba batye izixa ezikhulu.
- Kulula ukwetyisa, kuba isitashi sele siguqulelwe kwishukela kwaye ukuthungwa kuthambile.
- Umbala wayo kunye nenkangeleko inomtsalane ngakumbi, ngenxa yokunyuka kwee-pigments zendalo kunye nokubola kwe-chlorophyll.
Ngoku, xa isiqhamo Iziqhamo ezivuthiweyo zinyusa kakhulu umxholo wayo weswekile olula (i-glucose kunye ne-fructose), eyandisa i-glycemic index. Oku kunokuba luncedo njengokunyusa amandla okukhawulezayo, umzekelo, emva kokuzivocavoca, kodwa akukhuthazwa kakhulu kubantu abaneengxaki ze-glucose yegazi okanye abo bafuna ukulawula ubunzima.
Ukongeza, ezinye izondlo ziqala ukuthotywa xa isiqhamo sidlula kwindawo yokuvuthwa okugqwesileyo. IVithamin C, umzekelo, inokwehla kakhulu kwiziqhamo ezivuthwe kakhulu okanye emva kokugcinwa ixesha elide.
Xa ukhetha isiqhamo esiluhlaza, esivuthiweyo, okanye esivuthwe kakhulu ngokweemfuno zakho
Olona khetho lulungileyo luya kuxhomekeka kwinto oyifunayo, i-metabolism yakho, iimfuno zakho zemihla ngemihla, kunye nexesha lemini oza kutya isiqhamo:
- Ukulawula ukuhlutha kunye nomdla wokutya: Khetha iziqhamo eziluhlaza kancinci, ngakumbi njenge-snack.
- Ukuba udlala imidlalo kwaye ufuna amandla akhawulezayo: Khetha iziqhamo ezivuthiweyo okanye ezivuthwe kakhulu emva kokuzilolonga, eziza kukunika iiswekile ezifunxa ngokukhawuleza.
- Ukukhathalela ukuhamba kwamathumbu: Beka phambili isiqhamo kwindawo yaso yokuvuthwa, njengoko idibanisa ubonelelo olululo lwefiber kunye nemicronutrients.
- Ukuba kufuneka ubeke esweni iswekile yegazi lakhoZiphephe iziqhamo ezivuthiweyo kwaye ubeke phambili iziqwenga ezincinci eziswiti okanye eziluhlaza kancinci, kuba isalathiso sabo se-glycemic sisezantsi.
Isitshixo zizinto ezahlukeneyo: ukutshintsha iziqhamo zeentlobo ezahlukeneyo kunye nezigaba zokuvuthwa sesona sicwangciso silungileyo.. Ngale ndlela, unokuthatha inzuzo yesigaba ngasinye kwaye ugweme ukuwela kwizidlo ezingalungelelananga okanye ezinemiqathango.
Iziqhamo zonyaka: olona khetho lusempilweni
Akubalulekanga kangako lixesha lonyaka apho isiqhamo sityiwa. Ukukhetha iziqhamo zonyaka kuqinisekisa ukutsha okukhulu, incasa engcono, kunye noxinzelelo olukhulu lwemicronutrients.. Ngaphezu koko, ngokuqhelekileyo ilanga livuthwa kunokuba lifakwe efrijini, ngoko liqulethe i-antioxidants eninzi kunye neekhompawundi ezimbalwa ezilahlekileyo ngexesha lokuthutha kunye nokugcinwa.
Ukutya iziqhamo zamaxesha onyaka nako kunegalelo ekutyeni okwahluka-hlukeneyo, okuzinzileyo, nokufikelelekayo, ukukhuthaza impilo yomntu kunye neyeplanethi.
Utshintsho kwiziqhamo ngexesha lokuvuthwa kunye nendlela ezichaphazela ngayo impilo
Njengoko ukuvuthwa kuqhubeka, utshintsho kumacandelo esiqhamo luchaphazela impembelelo yaso emzimbeni:
- Utshintsho ukusuka kwisitatshi ukuya kwiswekile yenza iziqhamo ezivuthiweyo zibe ngumthombo wamandla okhawulezayo.
- Elona nani liphezulu lefiber kwisiqhamo esiluhlaza Inokukhuthaza ukusebenza kwamathumbu kunye nokunciphisa impembelelo ye-glycemic, kodwa inokwenza kube nzima ukugaya ukutya kubantu abanobucayi.
- Ezinye izinto ze-antioxidant ezifana ne-anthocyanins kunye ne-lycopene ziyanda ngokuvuthwa., kodwa ezinye ezifana nevithamin C zidla ngokuncipha ukuba ukuvuthwa kuqhubeka kakhulu okanye ngexesha lokugcinwa.
Ukuvuthwa kuguqula zombini iimpawu ze-organoleptic kunye nefuthe layo kwi-metabolic emzimbeni., ngoko ke kubalulekile ukulungelelanisa ukusetyenziswa kwimeko yempilo, iinjongo kunye nezinto ozikhethayo.
Njengoko ubona, ukukhetha ixesha lokutya isiqhamo asingombandela nje wokungcamla. Ukulungelelanisa ukuvuthwa kwixesha lokutya kunokukunceda ukuba usebenzise kakuhle izondlo zayo, ulawule umdla wakho wokutya, iswekile yegazi, kunye nokuhamba kwamathumbu. Jabulela iziqhamo ngeendlela ezahlukeneyo, ukhetha iziqhamo zonyaka kunye nokulungelelanisa izibonelelo zazo kwiimfuno zakho ukuze ufumane okuninzi koku kutya okubalulekileyo nakuphi na ukutya okunempilo.