Nthochi zosaphika (zitsamba): maubwino azaumoyo wathanzi, zowopsa, & maphikidwe

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Nthochi ndi amodzi mwa zipatso zathanzi komanso zopatsa thanzi zomwe anthu amakonda kudya nthawi iliyonse patsiku. Nthawi zambiri nthochi zimadyedwa zitakhwima, koma nthochi zosaphika nazonso zimadyedwa, koma zitaphika.

Nthochi zosaphika (mapulani) zimadyedwa ndi kukazinga, kuwira kapena kupukuta. Ndi gwero labwino la fiber, mavitamini, mchere komanso wowuma. Nthochi yaiwisi imakoma pang'ono, imakhala ndi kulawa kowawa ndipo imakhala yokhazikika poyerekeza ndi nthochi zakupsa.

Mtengo Wapatali Wa nthochi Yaiwisi

100 g wa nthochi zosaphika zili ndimadzi 74.91 g, mphamvu 89 kcal ndipo mulinso

• 1.09 g mapuloteni
• 0,33 g mafuta
• 22.84 g chakudya
• 2.6 g ulusi
• 12.23 g shuga
• 5 mg kashiamu
• 0,26 mg chitsulo
• 27 mg wa magnesium
• 22 mg wa phosphorous
• 358 mg wa potaziyamu
• 1 mg wa sodium
• 0.15 mg nthaka
• 8.7 mg wa vitamini C
• 0.031 mg thiamin
• 0.073 mg wa riboflavin
• 0.665 mg niacin
• 0.367 mg vitamini B6
• 20 mcg mwatsatanetsatane
• 64 IU vitamini A
• 0.10 mg wa vitamini E
• 0.5 mcg vitamini K

Ubwino Waumoyo Wa nthochi Yaiwisi

1. Thandizo lochepetsa thupi

Nthochi yaiwisi imakhala ndi mitundu iwiri ya cholimba chosagwiritsa ntchito fiber ndi pectin zonse zomwe zimakulitsa kumva kwakukhuta mukatha kudya. Izi zimathandizanso kuchepetsa kutaya kwa m'mimba ndikupangitsani kuti muzidya zakudya zochepa, zomwe zimathandizanso kuti muchepetse thupi ^[1] .

2. Chepetsani matenda a shuga

Onse osakaniza wowuma ndi pectin mu nthochi zosaphika zitha kuthandizira kuwongolera shuga wamagazi mukatha kudya, malinga ndi kafukufuku ^[ziwiri] . Nthochi yaiwisi imakhala ndi glycemic index (GI) ya 30, yomwe ndiyotsika kwambiri, ndipo izi zimathandizira kutsitsa magazi m'magazi.

3. Limbikitsani thanzi la mtima

Nthochi yaiwisi imakhala yolimba yolimba yomwe imathandizira kutsitsa cholesterol ya m'magazi ndi ndende ya triglyceride, potero imathandizira kukhala ndi thanzi la mtima. Amakhalanso ndi potaziyamu wochuluka yemwe amathandiza kuti magazi aziyenda bwino ^[3] .

4. Kusintha thanzi m'mimba

Wowuma starch ndi pectin mu nthochi yaiwisi amagwira ntchito ngati prebiotic yomwe imadyetsa mabakiteriya ochezeka m'matumbo. Mabakiteriya amawotcha mitundu iwiriyi ya CHIKWANGWANI, ndikupanga butyrate ndi mafuta ena amfupi omwe amathandiza kuthana ndi mavuto am'mimba ^[4] .

5. Pewani ndi kuchiza kutsekula m'mimba

Kupezeka kwa wowuma wowuma ndi pectin mu nthochi yaiwisi kumatha kuthandiza kuchiza ndi kupewa kutsegula m'mimba. Zimathandiza kuumitsa chopondapo ndikulimbana ndi mabakiteriya omwe amayambitsa matenda otsekula m'mimba. Malinga ndi kafukufuku, nthochi yaiwisi imathandiza pakudya zakudya zotsekula m'mimba mwa ana ogona ndipo atha kugwiritsidwa ntchito kuchiritsa ana kunyumba ^[5] .

6. Thandizani kuyamwa kwabwino kwachitsulo

Kuperewera kwachitsulo komanso kuchepa kwa magazi m'thupi kumakhudza anthu ambiri. Kafukufuku wofalitsidwa mu Food and Nutrition Research adawonetsa kuti, nthochi zosaphika komanso zophika sizimakhudza kuyamwa kwa chitsulo ndipo zitha kuthandiza kukulitsa chitsulo m'thupi ^[6] .

Kuopsa Kwaumoyo Wa nthochi Yaiwisi

Kudya nthochi yopyapyala kungayambitse kuphulika, mpweya, ndi kudzimbidwa. Komanso ngati muli ndi vuto la latex, muyenera kupewa kudya nthochi zosaphika chifukwa zimakhala ndi mapuloteni omwe amafanana ndi mapuloteni oyambitsa ziwengo.

Maphikidwe A nthochi Yaikulu

Msuzi wa nthochi wosaphika ^[7]

Zosakaniza:

• 4 zidutswa nthochi yaiwisi
• Mbatata 2
• & frac12 tsp phala la ginger
• 1 tsp chitowe ufa
• Paanchphoran (ngakhale kusakaniza koriander wathunthu, chitowe, nigella, fennel, ndi mbewu za mpiru)
• 1 tsp ufa wa coriander
• & frac12 tsp chilli ufa
• & frac12 tsp wakuda tsabola wakuda
• & frac12 tsp garam masala ufa
• Mchere ndi mafuta momwe zingafunikire

Njira:

• Peel, dulani nthochi zosaphika ndikukakamiza kuphika makweru atatu.
• Peel ndi kudula mbatata mu cubes.
• Thirani mafuta mu poto / kadai komanso mwachangu mbatata. Khalani pambali.
• Mu poto womwewo, onjezani bay tsamba ndi paanchphoran.
• Kenaka onjezerani phala la ginger ndikuwombera masekondi 30.
• Onjezani turmeric, chitowe, coriander, tsabola wakuda, ufa wa chilli, ndi mchere. Sungani zonunkhira.
• Onjezerani nthochi ndi zidutswa za mbatata ndipo mwachangu ndi zonunkhira.
• Onjezerani madzi ndi kuwalola kuwira mpaka nthochi ndi mbatata zikhale zofewa.
• Onjezani garam masala ndikutentha.

Yesani njira iyi ya nthochi yaiwisi yaiwisi ndipo nthochi tchipisi Chinsinsi.

1. [1]Ma Higgins J. A. (2014). Wowuma wowuma ndi mphamvu yamagetsi: zimakhudza kuchepa kwa thupi ndi kukonza. Kuwunika kofunikira pa sayansi yazakudya ndi zakudya, 54 (9), 1158-1166.
2. [ziwiri]Schwartz, S. E., Levine, R. A., Weinstock, R. S., Petokas, S., Mills, C. A., & Thomas, F. D. (1988). Kulimbitsa pectin kumeza: kumakhudzanso kutsekeka kwa m'mimba ndi kulekerera kwa glucose kwa odwala matenda ashuga osadalira insulin. Magazini aku America azakudya zakuchipatala, 48 (6), 1413-1417.
3. [3]Kendall, C.W, Emam, A., Augustin, L. S., & Jenkins, D. J. (2004). Ma starches a AOAC apadziko lonse, 87 (3), 769-774.
4. [4]Kutulutsa, D. L., & Clifton, P. M. (2001). Mafuta amfupi-ma acids ndi magwiridwe antchito amtundu wa anthu: maudindo a starch yolimbana ndi nonstarch polysaccharides. Kuwunika kwa thupi, 81 (3), 1031-1064.
5. [5]Rabbani, G. H., Teka, T., Saha, S. K., Zaman, B., Majid, N., Khatun, M., ... & Fuchs, G. J. (2004). Nthochi wobiriwira ndi pectin zimapangitsa kuchepa kwa m'mimba pang'ono ndikuchepetsa kuchepa kwamadzi mwa ana aku Bangladeshi omwe ali ndi kutsekula m'mimba kosalekeza. Matenda am'mimba ndi sayansi, 49 (3), 475-484.
6. [6]García, O. P., Martínez, M., Romano, D., Camacho, M., de Moura, F. F., Abrams, S. A.,… Rosado, J. L. (2015). Kuyamwa kwachitsulo mu nthochi yaiwisi yophika: kafukufuku wam'munda wogwiritsa ntchito isotopu mwa akazi. Kafukufuku wazakudya ndi zakudya, 59, 25976.
7. [7]https://www.betterbutter.in/recipe/75499/kaanchkolar-jhal-bengali-style-raw-banana-curry-with- mbatata

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