-Delile
- Ukwakheka okunempilo komdumbula noma umdumbula
- Ingabe ukudla kwenja yomdumbula?
- Ingabe inja ingayidla imanioc ebilisiwe? Futhi eluhlaza?
- Inja ingayidla yini impuphu ye-manioc?
Imidumbula, umdumbula nomdumbula ngamanye amagama athandwayo eBrazil ukuqoka izinhlobo zezitshalo Ama-Manihotesisiko. Lokhu kudla kuthandwa kakhulu ekudleni kwaseBrazil kwendabuko, okumelela omunye wemithombo eyinhloko yama-carbohydrate ekudleni kwethu, kanye nelayisi, ummbila namazambane. Ngokwesiko, umdumbula wawudliwa uphekwe emanzini anosawoti noma othosiwe, ngemithombo yamaprotheni noma njengesidlwana. Kodwa-ke, ngenxa yokusebenza kwayo okuhlukahlukene, yaqala ukusetshenziswa ekulungiseleleni izindlela zokupheka eziyinkimbinkimbi ngisho ama-gourmets, uhlangabezana 'nokubuyekezwa' kwalowo mkhiqizo.
Ngenhlanhla, abafundisi abaningi bayakhuthazwa ukuthi banikeze imidlwane yabo ukudla okungokwemvelo, bakhetha ukulungiselela izindlela zokupheka ezenziwe ngokwabo ukufaka esikhundleni noma ukugcwalisa okuphakelayo okwenziwe ngezimboni. Njengoba umdumbula uwukudla okumnandi okukhona kakhulu esikweni lethu lokudla, kujwayelekile ukuthi abantu abaningi bazibuze ukuthi a inja ingadla i-manioc noma uma kunezingozi zokungenisa lokhu kudla ekudleni kwenja.
Lapha kufayela le- Isazi Sezilwane, sihlala sabelana ngalokho inja engakudla ngaphezu kwe-kibble nokuthi yini inja engeke ikudle ukukusiza unikeze ngokudla okunhlobonhlobo, okulinganiselayo nokunempilo kumngani wakho omkhulu. Bheka le ndatshana uma umdumbula uwukudla okuhle kwezinja futhi, uma kunjalo, iziphi izinyathelo okufanele uziqaphele ngaphambi kokuzifaka ekudleni okuthandayo koboya. Siqale?
Ukwakheka okunempilo komdumbula noma umdumbula
Ukuthola ukuthi inja ingayidla yini i-manioc, Kubaluleke kakhulu ukwazi ukwakheka kokudla okunempilo kwalokhu kudla. Uma sazi izakhamzimba ezinikezwa yi-manioc, kulula kakhulu ukuqonda ukuthi ngabe kungukudla okuhle kwezinja, kanye nokusiza ukwazi kakhulu ukondleka kwethu.
Ngokwe-database yoMnyango Wezolimo waseMelika (USDA)[1], Amagremu ayi-100 womdumbula ongaphekiwe anokwakheka kokudla okunempilo okulandelayo:
- Ingqikithi Yamandla / Amakholori: 160 kcal;
- Amaprotheni: 1.36g;
- Inani lamafutha: 0.28g;
- Amakhabhohayidrethi: 38.1g;
- Imicu: 1.8g;
- Ushukela: 1.70g;
- Amanzi: 60g;
- I-calcium: 16mg;
- Insimbi: 0.27mg;
- I-Phosphorus: 27mg;
- I-Magnesium: 21mg;
- I-Potassium: 271mg;
- Isodium: 14mg;
- Izinki: 0.34mg;
- Uvithamini A: 1mg;
- Uvithamini B6: 0.09mg;
- Uvithamini C: 20.6mg;
- Uvithamini E: 0.19mg;
- Uvithamini K: 1.9µg;
- Umlingiswa: 27µg.
Njengoba sibona ekwakhekeni kokudla okunempilo, umdumbula uwukudla okunamandla / okunekhalori, okunothe ngama-carbohydrate kanye nefayibha, okunikeza nenani eliphakathi lamaprotheni yemifino. Lokhu kuvumela ukusetshenziswa okuphakathi komdumbula noma okuphuma kwawo ukukhiqiza ukusutha, kusiza ukuthuthukisa ukugaya futhi, ngasikhathi sinye, kungumthombo omuhle wamandla we-metabolism.
I-Cassava nayo iyanikeza amazinga abalulekile wamaminerali, njenge i-calcium, i-phosphorus, i-magnesium ne-potassium. Futhi ngenkathi ingeke ikhethwe njengokudla 'okukhulu kwamavithamini', inikeza okuqukethwe okuhle kakhulu kwe-folate novithamini C, okungenye yama-antioxidants wemvelo amahle kakhulu. Lezi zakhi zomzimba zingabahlanganyeli abakhulu bezempilo nobuhle besikhumba nezinwele, zisiza ukuqinisa amasosha omzimba, ukuvimbela izifo ezahlukahlukene nezinkinga zempilo.
Ngakho-ke, umdumbula ubelokhu elahlekelwa yilolo hlazo oludala lokuba 'ngukudla okukwenza ukhuluphale' futhi izuza inani elingaphezulu nsuku zonke njengengxenye yokudla okunomsoco. 'Inzuzo' ebalulekile yomdumbula nezithako zawo, njengofulawa womdumbula ne-tapioca, yilokho I-Gluten-free. Ngakho-ke, kungukudla okufanele kwalabo abaphethwe ukungabekezelelani kwe-gluten noma isifo se-celiac, esimele indawo 'enhle kakhulu' yokufulawa kwendabuko nokusanhlamvu (okufana nokolweni ne-oats).
Ingabe ukudla kwenja yomdumbula?
Uma uzibuza ukuthi inja yakho ingawudla yini umdumbula, impendulo ithi: yebo, kodwa njalo uthathe izinyathelo ezidingekayo zokuqinisekisa ukuthi ukusetshenziswa kuyinzuzo empilweni yakhe. I-Cassava ayiyona phakathi kokudla okwenqatshelwe izinja, kodwa futhi ngeke idliwe nganoma iyiphi indlela noma nganoma iyiphi imali.
Okokuqala, udinga ukucabanga ukuthi izinja zidinga ukudla umthamo onempilo wamaprotheni nsuku zonke. Izilinganiso ze-premium, ngokwesibonelo, zivame ukufaka okungenani ama-25% wamaprotheni ekwakhiweni kwawo ukuhlangabezana nezidingo zokudla kwezinja. Futhi ngenkathi izinja sezingama-omnivores futhi zikwazi ukugaya okunye ukudla okhokho babo bempisi abakwazi, inyama ihlala ingumthombo ofanele kakhulu wamaprotheni.
Ngakho-ke akuwona umqondo omuhle ukunikeza izinja zakho nomdumbula amaprotheni asuselwa ezitshalweni kuphela, yize kunomsoco kakhulu, akufanele kube yisisekelo sokudla kwenja..
Futhi, ama-carbohydrate angafakwa ekudleni komngani wakho omkhulu, kepha njalo ngendlela elinganiselayo. Ukweqisa ekusetshenzisweni kwama-carbohydrate kungadala Izinkinga zokugaya ukudla ezinjeni, njengokuqoqwa kwegesi emgodini wamathumbu, isifo sohudo nokuhlanza. Njengoba futhi kuwukudla okunama-khalori aphezulu, umdumbula osetshenziswe ngokweqile ungavuna ukukhuluphala kwe-canine.
Ngakho-ke, ngaphambi kokuthi uthathe isinqumo sokufaka umdumbula ekudleni kwenja yakho, thintana nodokotela wezilwane ukuthola inani elinconyiwe nobuningi bokusetshenziswa ngokuya ngosayizi, ubudala, isisindo kanye nesimo sempilo somngane wakho othembekile. Ngaphezu kwalokho, udokotela wezilwane uzokwazi ukukusiza ukhethe uhlobo lokudla oluhlangabezana ngokuphelele nezidingo zokudla okunempilo futhi olufanele umzimba womdlwane wakho.
Ingabe inja ingayidla imanioc ebilisiwe? Futhi eluhlaza?
Okunye ukuqaphela okuyisisekelo ukukhetha indlela engcono kakhulu yokunikeza umdumbula enjeni yakho, angakwazi udle umdumbula ophekwe emanzini angenasawoti, kodwa ungalokothi udle umdumbula ongaphekiwe. Ngaphezu kokuba nzima ukugaya futhi kungadala izinkinga ezinkulu zokugaya ukudla, umdumbula oluhlaza uqukethe ikhemikhali elibizwa nge-cyanogenic glycoside elingaba nobuthi kubantu nasezinjeni.
Ngakho-ke khumbula njalo ukukwenza pheka i-manioc kahle ngaphambili ukuyinikeza inja yakho. Uma ufuna, ungenza i-puree nge-manioc ephekwe kahle futhi ulungiselele iresiphi emnandi ye-gourmet yenja yakho, efana ne-'s escondidinho 'eyenziwe ngokwenza inyama yenkomo noma inkukhu, isibonelo. Kepha khumbula ukuthi ungafaki usawoti noma isinongo esingalimaza inja yakho.
Inja ingayidla yini impuphu ye-manioc?
Kuhle futhi ukwazi lokho inja ingadla ufulawa we-manioc, noma nini lapho kuphekwe phambilini noma kufakwa iresiphi eyenziwe ekhaya ezoya kuhhavini, njengamabhisikidi, ukudla okulula noma amakhekhe ezinja. Eqinisweni, ufulawa we-manioc ungena esikhundleni esihle kakhulu sefulawa kakolweni ne-oat, njengoba ungenayo i-gluten futhi kulula ukuthi izinja zigaye.
Okokugcina (futhi okungenani), kufanelekile ukukhumbula lokho izinja azikwazi ukudla i-manioc ethosiwe, ngoba konke ukudla okuthosiwe, okunoshukela noma okunosawoti kulimaza impilo yenja futhi kungadala izinkinga ezinkulu zokugaya ukudla.
Uma ufuna ukwazi kabanzi ngokudla kwezinja zemvelo, hlola ividiyo yethu yesiteshi se-YouTube: