Kudliwe ku-cob noma kuvaliwe, kudliwe ku-popped noma kudliwe isiraphu, ummbila ukuyo yonke indawo—ngokujulile. Ngokusho kwe U.S. Grains Council , ngo-2016 no-2017, i-United States ikhule ngaphezu kwamabhiliyoni angu-14.6 ommbila. Lokho kulinganiselwa ku-385 million metric tons. Kunoma ubani ongenalwazi ngezolimo (onecala), lokho kuhumushela kokuthi...okuningi.
Kodwa njengoba utholakala yonke indawo, ummbila ngezinye izikhathi uthola i-rap embi ngenxa yokungabi nampilo, mayelana nemifino. Kungakho sizimisele ngokuhlola ukuthi ukuncela indlebe lapha noma cha kunomthelela omubi empilweni yethu. Qhubeka ufunde ukuze uthole ukuthi ingabe lezi zinhlamvu zenza umonakalo omkhulu kunokuhle.
Yiziphi Izibalo Zokudla Kommbila?
Nakhu ongalindela ukukuthola ekhwebeni lommbila elilodwa eliphakathi nendawo:
- 88 kcal
- 4g amafutha aphelele
- 15 mg sodium
- 275mg potassium
- 19 g ama-carbohydrate
- I-2 g ye-fiber yokudla
- 4g ushukela
- 3g amaprotheni
Yiziphi Izinzuzo Zezempilo Zommbila?
1. Iwumthombo Omuhle Wamavithamini Namaminerali
Ngokukhethekile, amavithamini C, B kanye ne-magnesium. I-Vitamin C ibalulekile ekulungiseni amangqamuzana, ikhulisa amandla omzimba futhi inezindawo zokulwa nokuguga, kanti amavithamini B abalulekile ekusetshenzisweni kwamandla. I-Magnesium ibalulekile ekuqhubekiseni izinzwa nokufinyela kwemisipha.
2. Ingasiza Ekugaya Ukudla
I-fiber engancibiliki emmbila idla amagciwane amahle emathunjini akho, asiza ekugayeni ukudla futhi akusize uhlale ujwayelekile. Kodwa ukuvimbela ukuqunjelwa akuyona kuphela inzuzo ye-fiber yokudla. Ngaphezu kokuvikela ezindabeni zamathumbu, ukwanda kwe-fiber yokudla kuye kwaxhunyaniswa nengozi ephansi yezifo eziningana, kuhlanganise nesifo senhliziyo kanye nomdlavuza, lolu cwaningo kusuka eMnyangweni Wezokudla Kwabantu waseKansas State University. Ngokungafani nezinye izinhlamvu eziningi, ummbila uwukudla okungenalo i-gluten ngokwemvelo, okwenza kube yindlela enhle kubantu abagwema i-gluten kodwa abafuna ukudla okusanhlamvu.
3. Kungathuthukisa Impilo Yamehlo
Ummbila ubuye uphezulu ku-carotenoids zeaxanthin kanye ne-lutein, okuye kwafakazelwa ukukhuthaza impilo ye-macular. Ngokuvumelana ne ucwaningo olushicilelwe ku Izakhamzimba , i-lutein ne-zeaxanthin ingavimbela futhi inciphise ulwelwesi lwamehlo kanye nokuwohloka kwe-macular okuhlobene neminyaka. I-Vitamin C ingasiza futhi ekwehliseni ingozi yokuthola ulwelwesi lwamehlo, kusho i-American Optometric Association (AOA) . Okunye ukudla okunezinga eliphezulu kula ma-carotenoid izaqathi, imifino eluhlaza kanye nobhatata.
Yiziphi Izingozi Zommbila Okucatshangwayo?
1. Kungase Spike Blood Sugar
Ummbila nokunye ukudla okunesitashi kunenkomba ephezulu ye-glycemic, engakhiqiza ukukhuphuka koshukela wegazi ngemva kokuba kudliwe. Lokhu ekugcineni kungakwenza ufune ukudla okwengeziwe. Ngenxa yokuqukethwe kwesitashi esiphezulu, abantu abanesifo sikashukela kufanele banciphise ukudla kwabo ummbila, ngoba izifundo-ezifana Lena eshicilelwe ku I-American Journal of Clinical Nutrition -babonise ukuthi ukudla okune-carb ephansi kusebenza kakhulu ekulawuleni isifo sikashukela.
2. Kungaba Nesandla Ekwengezeni Isisindo
Kwi 2015 isifundo eHarvard's T.H. Chan, abacwaningi bathola ukuthi ngenkathi ukudla izithelo nemifino eminingi kungakhuthaza ukulahlekelwa isisindo. Kodwa-ke, ababambiqhaza abadla imifino enesitashi esiningi (njengommbila, amazambane kanye nophizi) babevame ukukhuluphala, kuyilapho labo ababedla imifino nezithelo ezingenaso isitashi—njengobhontshisi wezintambo, imifino enamahlamvu aluhlaza, ama-apula, noma amapheya. iphezulu ku-fiber kanye nama-carbohydrate aphansi—ukuncipha kwesisindo. Kungani? Uma kuqhathaniswa nemifino enesitashi, lokhu kudla okungesona isitashi kunemithwalo ephansi ye-glycemic, ekhiqiza ama-spikes amancane futhi ambalwa kashukela wegazi ngemva kokuba kudliwe, okungase kwehlise indlala.
Kuthiwani NgeSiraphu Yommbila?
Idumela elibi lommbila elingenampilo lisukela ebuhlotsheni bawo nesiraphu yommbila, isiraphu yokudla eyenziwe ngesitashi sommbila esisetshenziselwa ukuthambisa ukuthungwa, ukwengeza ivolumu, ukuvimbela i-crystallization kashukela nokuthuthukisa ukunambitheka. Kubalulekile ukukhumbula ukuthi isiraphu yommbila evamile ayifani nesiraphu yommbila ephezulu ye-fructose (HFCS) ehlanjalazwa kakhulu. Zombili zenziwe ngesitashi sombila, kodwa isiraphu yombila evamile okuqukethwe ushukela kungamaphesenti ayi-100 eglucose, kuyilapho abanye bakashukela ku-HFCS beguqulwa besuka ku-glucose baye ku-fructose yomzala wayo oyingozi kakhulu. A Ucwaningo lwe-UCLA ithole ukuthi amazwe axuba isiraphu yommbila ephezulu ye-fructose ekudleni okugayiwe kanye neziphuzo ezibandayo anamazinga aphezulu esifo sikashukela kunamazwe angasebenzisi isishukela.
Isiraphu yommbila-i-fructose ephezulu noma cha-kufanele iphathwe njengamanye ushukela ocolile. Kancane kancane kwesinye isikhathi ngeke kukubulale, kepha kufanele kudliwe kancane kakhulu. Nokho, kuyaziwa ukuthi ushukela owengeziwe kakhulu wazo zonke izinhlobo-hhayi nje isiraphu ye-fructose ephezulu-ungafaka ama-calories angafuneki ahlotshaniswa nezinkinga zempilo, njengokuzuza isisindo, uhlobo lwe-2 yesifo sikashukela, i-metabolic syndrome kanye namazinga aphezulu e-triglyceride, uthi Katherine Zeratsky, R.D., L.D. Konke lokhu kwandisa ingozi yesifo senhliziyo.
Futhi i-GMO Versus Non-GMO?
Ngokusho kwe Isikhungo Sokuphepha Kokudla , kufika kumaphesenti angu-92 ommbila wase-U.S. Kungani? Ngokusho kwe I-FDA , 'Abathuthukisi bezakhi zofuzo batshala ngenxa yezizathu eziningi ezifanayo ezisetshenziswa ukuzalanisa kwendabuko. Bangase bafune ukwakha izitshalo ezinokunambitheka okungcono, isivuno esiphezulu sezitshalo (umkhiqizo), ukumelana kakhulu nezinambuzane, nokuvikeleka ezifweni zezitshalo.' Kodwa ingabe lokho kuyenza ibe nempilo encane? Ngokusho kokuhlaziywa kwemeta kweminyaka engama-21 yedatha yasensimini eshicilelwe kujenali Imibiko Yesayensi , Ummbila we-GE empeleni uphephile kunommbila ongewona we-GE, njengoba unamazinga aphansi e-mycotoxins eyenzeka ngokwemvelo, enobuthi obuyingozi futhi obungase bubangele umdlavuza.
Uyini Umugqa Obalulekile?
Njengokudla okuningi, ummbila ungaba kuhle kuwe, inqobo nje uma uwudla ngokulinganisela—futhi nangendlela yawo ecutshungulwe kancane kakhulu (funda: hhayi isiraphu yommbila). Ummbila ungumthombo omuhle we-fiber kanye nama-antioxidants akhuthaza impilo yamehlo. Uma isetshenziswe ngokweqile, ingakhuphula ushukela osegazini futhi ibe nomthelela ekwandiseni isisindo, kodwa idliwe ngenani elifanele, iyisengezo esiguquguqukayo futhi esithengekayo ekudleni okunempilo, okunomsoco.
OKUhlobene : Izinto Eziyi-10 Wonke Umuntu Owesifazane Okufanele Azidle Kakhulu
