John Myers
Umgubo weKonjac wenziwa kwingcambu yekonjac. Ingcambu yeKonjac inikezela ngeekhalori ezimbalwa kunekhukhamba. Abathandi bepasta ke ngoko banokuzondla kwi-konjac noodles kwaye banciphise umzimba ngaxeshanye. Kodwa i-konjac ayincedi kuphela ekulahlekeni kwesisindo ngenxa ye-calorie ephantsi.
I-Konjac powder njengoncedo lokulahlekelwa kwesisindo
I-powder ye-Konjac evela kwingcambu yase-Asia ye-konjac yimvakalelo yangempela kubantu abafuna ukunciphisa umzimba. Kulula ukuyisebenzisa ngokuvakalayo, iyasebenza ngokuvakalayo, kwaye kwangaxeshanye isempilweni kakhulu. Ewe, i-konjac kudala yavavanywa ngokwesayensi.
Izifundo zibonise ukuba ukuthatha umgubo we-konjac kukhokelela ekulahlekeni kwesisindo esikhulu kunokutya okufanelekileyo okanye ukutya okukodwa. Eyongezelelweyo (!) Ukwehla kobunzima bubulela kwi-konjac yaba ngumyinge we-0.35 yeekhilogram ngeveki kwisifundo saseNorway.
Ukuthatha i-konjac powder kunokukhokelela kumyinge wokulahlekelwa kwesisindo esongezelelweyo se-3.5 kilograms kwiinyanga ze-2.5 kubantu abakhulu kakhulu - ngaphezu kokulahlekelwa kwesisindo esele senzeka ngenxa yokutya kwe-1200-kcal.
I-Konjac yafunyanwa kwakhona yi-European Food Safety Authority (EFSA) ukuba ilungile njengoncedo lokulahlekelwa kwesisindo kangangokuba i-konjac powder kunye ne-konjac capsules zivunyelwe ngokusemthethweni ukuba zithwale ilebula:
"Ukunciphisa ubunzima bomzimba xa ubuncinane i-3 g ye-konjac glucomannan ithathwa yonke imihla kwiinkonzo ezi-3 ubuncinane ze-1 g nganye kunye ne-1 ukuya kwi-2 yeglasi yamanzi phambi kokutya komntu otyebileyo."
I-Konjac glucomannan ligama elinikwe kwiifiber ezikhethekileyo zokutya kwi-konjac powder.
Konjac powder: ukubhitya ngeeglucomannans
Ingcambu ye-Konjac iqulethe i-fiber ye-40 yepesenti engakholelekiyo - ixabiso elingenakufumaneka nakuphi na ukutya okunye. Ngokomzekelo, ii-oat flakes eziziinkozo zibonelela ngaphantsi kweepesenti ezi-6 zefiber kunye ne-almonds 15 ekhulwini.
Inxalenye enkulu yefiber yokutya okuziinkozo iyonke ikwakwiqela leentsinga zokutya ezinganyibilikiyo. Kwingcambu ye-konjac, kwelinye icala, kukho i-fiber e-soluble esebenza ngcono kune-fiber enganyibilikiyo.
Kwaye ifayibha yekonjac enyibilikayo enamandla kakhulu-enokuthi ibambe amanzi amaninzi kunefiber enganyibilikiyo- ibizwa ngokuba yiglucomannan.
Umgubo weKonjac ubonelela ngeglucomannan ngaphezu kwayo nayiphi na enye into yokutya. Kwaye ngokuchanekileyo i-glucomannan ekhokelela kwimpumelelo enkulu yokulahlekelwa kwesisindo sabantu abatyebileyo xa bethatha i-konjac powder.
Ukunciphisa umzimba nge-konjac powder
I-Konjac powder ikunceda ukuba ulahlekelwe isisindo ngamanyathelo amathathu:
- Umgubo weKonjac ufunxa amanqatha
I-powder ye-Konjac ayibopheli kuphela kwaye ithathe amanzi, kodwa inamafutha. Ngale ndlela, i-fat fat intake kwisidlo iyancitshiswa kwaye inyathelo lokuqala lokunciphisa umzimba lithathwa. I-powder ye-Konjac ithatha nje amanye amanqatha ukusuka kokunye ukutya kwaye iqinisekise ukuba ikhutshwe kwisitulo.
- Umgubo weKonjac ukuzalisa
Isinyathelo sesibini esinceda ekulahlekeni kwesisindo kukunyusa ukuvakalelwa kwe-satiety kunye ne-konjac powder. I-glucomannans kwi-konjac powder yandisa kwi-digestive tract kwaye ngoko ke yenza uzive ugcwele kwaye unelisekile ngendlela eyonwabileyo nezinzileyo.
- I-powder ye-Konjac iyanciphisa ukutya kwaye inqande ukukhanga
Kwisinyathelo sesithathu, i-glucomannans kwi-konjac powder ichaphazela ukutya - njengabaphandi kwiYunivesithi yaseMahidol eBangkok / Thailand efunyenwe kwisifundo kwi-2009 - ngale ndlela ilandelayo:
I-Glucomannan yehlisa amanqanaba e-ghrelin. IGhrelin yihomoni. Ukuba inqanaba le-ghrelin liphezulu, unomdla omkhulu kunye nendlala. Kwelinye icala, okukhona usezantsi izinga le-ghrelin, kokukhona utya kancinci. Ke amanqanaba aphantsi e-ghrelin asuka kwi-konjac powder anciphisa umdla wokutya. Utya ngokuzenzekelayo iinxalenye ezincinci kwaye awunamdla wokutya izimuncumuncu.
Kuba i-konjac powder isebenza xa unxilile, oko kukuthi, igcina inqanaba le-ghrelin lisezantsi ngokusisigxina, inokuthintela ukunqweneleka imini yonke kwaye ngaloo ndlela unciphise ukuthathwa kwekhalori.
I-Konjac Powder – IiNzuzo eziSixhenxe zeMpilo
I-powder ye-Konjac ayinakuthelekiswa nezinye iimveliso zokunciphisa umzimba. Ngenxa yokuba ezininzi izongezo zokutya zineziphumo ezibi kakhulu, i-konjac powder yindlela yonke yendalo yokunciphisa umzimba. Kwangaxeshanye, i-konjac powder inezinye izibonelelo ezisixhenxe zempilo:
I-Konjac powder yehlisa i-cholesterol kunye namafutha egazi
Ngokutsho kwezifundo ze-14, i-konjac powder kakhulu kwaye iyancipha ngokuthembekileyo i-cholesterol kunye namanqanaba egazi.
I-Konjac powder ukulawula amanqanaba eswekile yegazi
Izinga leswekile yegazi likwaphenjelelwa ngokufanelekileyo ngumgubo wekonjac. Emva kweeveki ezine nje zokuthatha i-konjac glucomannan (i-3 g imihla ngemihla), uphando lubonise ukuba ukunyuka kwamanqanaba eshukela egazini emva kokutya kunokunciphisa nge-konjac powder.
I-Konjac powder ikhusela ukuxhathisa kwe-insulin
Ngokufanayo, izazinzulu kwiYunivesithi yaseToronto zicinga ukuthatha i-konjac glucomannans ukuba ikhuthazwe kakhulu ukukhusela ukuxhatshazwa kwe-insulin (i-pre-diabetes).
I-Konjac powder ilawula ukugaya
I-Konjac glucomannan yaziwa ngokubophelela kumthamo omkhulu wamanzi. Emathunjini, le propati ithintela isifo sohudo. Kodwa ikwathintela ukuqunjelwa, njengoko iglucomannan ivuselela intshukumo yamathumbu kwaye inceda ukuququzelela ukuhanjiswa kwamathumbu.
Konke oku, ngokuqinisekileyo, ngaphandle kwemiphumo emibi. I-powder ye-Konjac nayo inganikezelwa kubantwana (kungekhona iintsana!) Kule njongo ukuba bagcinwa be-hydrated.
I-powder ye-Konjac inyamekela i-intestinal flora kunye ne-intestinal mucosa
I-powder ye-Konjac inefuthe le-prebiotic kwaye iqinisekisa ukuba ibhaktheriya yamathumbu enenzuzo inokuphindaphinda - njengoko abaphandi baseTaiwan bafumene. Ukongezelela, abaphandi baqaphela ukuba inani le-fatty chain fatty acids kwi-stool liye landa.
I-fatty chain-chain fatty acids isebenza njengomthombo wamandla kwiiseli ze-mucosa zamathumbu. Ubukho bazo bubonisa ulwelo olusempilweni lwamathumbu kunye nezityalo zamathumbu eziphuhliswe kakuhle.
Ubukho be-diverticula (i-protrusions ye-intestinal mucosa) - nokuba i-inflammation okanye ayikho - ayibonakali ibe ngumqobo ekusebenziseni i-konjac powder.
Okuphikisanayo. Abaphandi bafumene kuphononongo olunye ukuba i-konjac glucomannan ikhokelele kwimpumelelo enkulu yonyango kwi-diverticulitis kunokuba kwakunjalo ngaphandle kokuthatha i-konjac.
I-Konjac powder ikhusela umhlaza
Yintoni eyona nto imnandi kukuba i-konjac powder inokunciphisa umsebenzi wento eyaziwa ngokuba yi-β-glucuronidase. Le enzyme iye yadityaniswa nomhlaza wekoloni, ngoko ke i-konjac powder inokunceda ukuyithintela.
I-Konjac powder yomeleza amajoni omzimba
I-Glucomannan lukhuselo olukhulu lweeseli kuba zehlisa amanqanaba e-malondialdehyde. Le nto iphezulu, kokukhona umzimba usongelwa luxinzelelo lwe-oxidative (iiradicals zasimahla).
Ngelo xesha, i-konjac powder iqinisa iiseli zegazi ezimhlophe (amapolisa omzimba) kwaye yandisa imveliso ye-antioxidant yomzimba, ngoko ke i-konjac powder inceda ukuqinisa amajoni omzimba jikelele.
Ukunciphisa umzimba nge-konjac powder - isicelo
Ukuba ufuna ukunciphisa umzimba nge-konjac powder kwaye wonwabele ezinye iipropathi zengcambu ye-konjac, unokhetho oluthathu:
- Ukunciphisa ngomgubo we-konjac
I-powder ye-Konjac ithathwa kathathu ngosuku ubuncinane kwisiqingatha seyure ngaphambi kokutya. Thatha ubuncinane i-1 gram ye-konjac powder kwaye uphuze i-1 kwiiglasi ze-2 zamanzi, nganye i-250 milliliters.
- Ukunciphisa umzimba kunye ne-konjac capsules
Iicapsules zeKonjac zezabo bonke abangafuniyo ukushukumisa umgubo emanzini kodwa bakhetha ukuginya iipilisi. Nangona kunjalo, amanzi aneleyo kufuneka asele kunye ne-capsules. Iipilisi zeKonjac zithathwa kathathu ngemini ubuncinane kwisiqingatha seyure ngaphambi kokutya.
- Yehla ubunzima nge-konjac noodles
Inxalenye ye-konjac noodles (i-100 ukuya kwi-125 g) sele ibonelela nge-5 g glucomannan kwaye ngaloo ndlela igubungela ngokulula imfuno yemihla ngemihla yale fiber yokutya ekhethekileyo, eyimfuneko ekulahlekeni kobunzima.
Kuba inxalenye ye-noodle idla ngokutyiwa njengenxalenye yesidlo esinye, unokuthatha i-1 g yomgubo we-konjac okanye isixa esihambelanayo se-capsules ze-konjac phambi kwezinye izidlo ezibini.
Konjac Noodles: Zero carbs kunye 8 calories
Kutheni i-noodle ikunceda ukuba unciphise umzimba? Ewe, zikunceda kuphela ukuba unciphise umzimba ukuba zii-noodle zekonjac – ezikwabizwa ngokuba zii-noodles ze-shirataki.
Ii-noodle ze-Konjac azinaxabiso lesondlo, ngoko ke azinamafutha okanye iiproteni okanye iikhabhohayidrethi ezisebenzisekayo kwaye ke azinazikhalori. Babonelela kuphela i-fiber (glucomannan) kunye namanzi - akukho nto.
I-Konjac noodles, ngoko ke, yenza njenge-glucomannan kwaye uncede ngokulahleka kwesisindo ngendlela efanayo ne-konjac powder okanye i-capsules ye-konjac. Ii-noodle ze-Konjac zikhangeleka ngathi zii-noodles, kuphela zikwenza uhluthe kwaye waneliseke, zithintele umdla wakho wokutya kwaye zikuncede wehlise ubunzima bomzimba.
Ii-noodle ze-Konjac zine-alkaline kunye ne-gluten-free
Ngendlela, ii-noodle ze-konjac zisisiseko se-noodle. Ziyi-gluten-free, i-fat-free, i-carb ephantsi (phantse i-carbohydrate-free), inomthwalo we-glycemic we-zero, iqulethe iikhalori ezimbalwa kuneekhukhamba, kwaye inokulungiswa ngomzuzu omnye nje.
