Micah Stanley
Ikhaphetshu ebomvu yeyona jack ibalulekileyo kuzo zonke iintengiso: imifuno yekhaphetshu ebomvu-blue ikhuliswa ikakhulu eJamani. Ngombulelo kwizinto ezichasene ne-anti-inflammatory kunye ne-antioxidant yezityalo, iklabishi ebomvu yomeleza amajoni omzimba kwaye ikhusela kwizifo ezininzi. Funda yonke into malunga nemiphumo yokuphilisa, ixabiso lezondlo, kunye nokulungiswa okuchanekileyo kunye nokugcinwa kwekhaphetshu ebomvu.
Ikhaphetshu ebomvu okanye ikhaphetshu eluhlaza?
Ikhaphetshu ebomvu inamagama amaninzi ahluka ngokwengingqi. Umzekelo, emantla eJamani, kubhekiselwa kuyo njengekhaphetshu ebomvu, ngelixa empuma yeOstriya nakumbindi nakumazantsi-ntshona eJamani igama elithi ikhaphetshu elibomvu lisetyenziswa kakhulu. Emazantsi eJamani nasentshona ye-Austria, utshintsho lombala lwenzeka: omnye uthetha ngeklabishi eluhlaza okwesibhakabhaka okanye iklabishi eluhlaza okwesibhakabhaka. ESwitzerland, abantu abavumelani ngokwenene ngombala: apha ikhaphetshu ebomvu ibizwa ngokuba yikhaphetshu ebomvu okanye iblue cabbage.
Oku kungangqinelani kunxulunyaniswa nezinto ezintathu. Ukuba ujongisisa ikhaphetshu ebomvu okanye ibhulowu, uya kubona ukuba ayikho ebomvu okanye eluhlaza okwesibhakabhaka, kodwa kunomfusa okanye i-violet. Kodwa kunjalo ukuba kwakungekho gama lale mibala kumaXesha Aphakathi, yiyo loo nto kwasetyenziswa izichazi ezifana nobomvu-oluhlaza okwesibhakabhaka okanye obomvu-bomvu. Kutheni iklabishi ngamanye amaxesha ibomvu, ngamanye amaxesha i-bluish, kunye neminye imibuzo emininzi iya kuphendulwa kwinqaku lethu.
Ubudlelwane kusapho lwekhaphetshu
Njengezinye iindidi zekhaphetshu, ikhaphetshu ebomvu (Brassica oleracea convar. capitata var. rubra L.) yeyosapho lwe-cruciferous. Ingaba iklabishi ebomvu, i-broccoli, i-Brussels ihluma, okanye i-cauliflower: zonke ziziphumo zokuguquka.
Umzekelo, iCauliflower lutshintsho lwentyatyambo, ngelixa ikhaphetshu ilutshintsho lwesityalo esikhulu. Ngale ndlela, ekuhambeni kwexesha, kuye kwavela uhlobo olukhulu lokupheka kwintsimi yemifuno yeklabishi esinokuyonwabela thina bantu.
Ikhaphetshu emhlophe kunye nekhaphetshu ebomvu: umahluko oqinisekileyo
Ikhaphetshu enemibala ebomvu incinci kwaye iqinile kunekhaphetshu emhlophe, kodwa ngaphandle kombala wayo omangalisayo, ikhangeleka ifana ncam. Kuzo zombini ezi meko, ikhaphetshu enentloko, yiyo loo nto aba bazalwana babini bengahlukanga ngokwezithako. Ngesinye isikhathi, nangona kunjalo, iklabishi ebomvu ihluke kakhulu kwikhaphetshu emhlophe.
Iqulethe i-pigments ebizwa ngokuba yi-anthocyanins. Ezi zixhobo zezityalo ze-antioxidant ezizenza zibe yimifuno esempilweni ngakumbi. Kwiinyanga ezibandayo ngokukodwa, xa ikhaphetshu ebomvu ivunwa ubukhulu becala, kukho iindidi ezimbalwa zemimandla yeziqhamo nemifuno ezigcina amajoni ethu omzimba exakekile kwaye zisikhusela kwiintsholongwane. Ikhaphetshu ebomvu ke ngoko yeyona ndlela ilungileyo kwiintlobo ezityebileyo zevithamini, njengoko ikhula ngokubonakalayo emnyango wakho.
Imbali yeKhaphetshu eliBomvu
Ikhaphetshu isuka kwindawo yeMeditera kwaye yayilinywa apho kumawaka eminyaka eyadlulayo. AmaGrike namaRoma amandulo ayesele eqhelene neendidi ezininzi zekhaphetshu, umz. B. ikhaphetshu eluhlaza iyaziwa, kodwa akukho ntlobo zineentloko ezivaliweyo. Kwelinye icala, kuMbindi Yurophu, ikhaphetshu ayizange ilinywe de kwangamaXesha Aphakathi.
Iklabishi ebomvu yaqala ukukhankanywa kwimibhalo ye-polymath Hildegard von Bingen ngekhulu le-11 njenge "Rubeae caule". Kwelinye icala, ikhaphetshu yayigqalwa njengokutya okubalulekileyo kuba yayinika abantu izondlo ezibalulekileyo ebusika, kodwa kwelinye icala, yayikwayinto eyaziwayo.
Ngokomzekelo, ijusi entsha yekhaphetshu, isuphu yekhaphetshu, kunye ne-sauerkraut zazisetyenziselwa ukulahleka kweenwele, i-gaut, okanye iintlungu zamalungu, kodwa kunye neengxaki zokugaya ukutya, i-colic, isisu, ne-duodenal ulcers, kunye namathumba amathumbu. Izisongelo ezenziwe ngamagqabi ekhaphetshu azisongileyo okanye atyumkileyo zazisetyenziswa ngaphandle ukunyanga izilonda, amanxeba, amalungu agulayo, kunye neengxaki zolusu ezidumbileyo.
Wavela njani umbala wekhaphetshu ebomvu
Umbala wekhaphetshu obomvu uxhomekeke kwindawo ekhulayo kwaye ngokwenene ingaba bomvu kwaye ngamanye amaxesha i-bluish. Oku kungenxa yokuba umbala wegqabi uyatshintsha kunye nomhlaba pH. Ukuba umhlaba u-acidic, umbala weqabunga ukhanya ngakumbi kwiitoni ezibomvu, kumhlaba we-alkaline, kwelinye kwaye, kwiitoni eziluhlaza okwesibhakabhaka. Eyona nto ibalulekileyo apha zizibala zezityalo ezibizwa ngokuba zii-anthocyanins, ezisebenza njengesalathisi se-pH.
Xa izichumisi ezenziweyo zazingekasetyenziswa kwezolimo, umahluko wombala wengingqi wawumkhulu kakhulu, ngakumbi kuba umhlaba ongasentla waseJamani wawuneasidi kakhulu kunemihlaba esemazantsi eJamani ngenxa yeebhogi ezininzi eziphakanyisiweyo.
Iasidi ijika ibomvu ikhaphetshu ibe bomvu, iswekile iyijika ibe luhlaza okwesibhakabhaka
Okwangoku, ukulungiswa ekhitshini ngokuyinhloko kugqiba ukuba iklabishi ebomvu iba iklabishi ebomvu okanye iklabishi ebomvu. Ngokuxhomekeke kwizithako, indawo ye-acidic okanye i-alkaline nayo yenziwe xa iklabishi ebomvu iphekwe.
Okukhona iviniga, iwayini, okanye ukutya okune-asidi njengama-apile adityanisiweyo, isitya siya kuba bomvu. Oku kuxhaphake kakhulu eMantla eJamani nakwi-Baden cuisine. Emazantsi eJamani, ngakolunye uhlangothi, iklabishi ebomvu ngamanye amaxesha ilungiswa kamnandi (kunye noshukela kunye nejam), ejika ibe luhlaza okwesibhakabhaka.
Amaxabiso esondlo sekhaphetshu ebomvu
Amaxabiso esondlo sekhaphetshu ebomvu ngolu hlobo lulandelayo (nge-100 g yemifuno emitsha/ekrwada):
- Amandla 23 kcal (95 kJ)
- amanzi 90 g
- iikhabhohayidrethi 3.5 g
- ifayibha yokutya 2.5 g
- iprotheni 1.5 g
- Ukutyeba 0.2g
Iphantsi kweekhalori kunye ne-fiber ephezulu
Njengayo nayiphi na imifuno, iklabishi ebomvu iphantsi kweekhalori. Kwiindlela ezininzi zokupheka, nangona kunjalo, ilungiselelwe nge-lard okanye ezinye izithako ezinamafutha aphezulu, ngokuqinisekileyo igatya umxholo wekhalori ephantsi yemifuno.
Ikhaphetshu ebomvu ngumthombo olungileyo wefiber yokutya, eyi-B. 200 g sele ibonelela ngesithandathu kwimfuno yefiber yokutya (30 g), okuyi-5 g. Uhlala ugubungela iimfuno zakho zefayibha ngokuyintloko ngokutya okwenziwa ngeenkozo ezipheleleyo. Nangona kunjalo, ekutyeni okunokulinganisela kunye nokunempilo, ubuncinane isiqingatha sefiber yokutya efunekayo kufuneka ivele kwimifuno.
Ioli ye-mustard glycosides kwikhaphetshu ebomvu
I-phytochemicals eyaziwa kakhulu kwizityalo ze-cruciferous ziquka i-mustard oil glycosides (ebizwa ngokuba yi-glucosinolates), ekhusela izityalo kwizilwanyana ezidliwayo, iifungi kunye neebhaktheriya, kunye nabantu kwizifo. Zombini iklabishi ebomvu nemhlophe, i-broccoli, kunye neminye imifuno emininzi yeklabishi zizityebi kwezi zinto. Kukho malunga ne-150 eyahlukeneyo yeoli ye-mustard glycosides, ezona zibalulekileyo kwikhaphetshu ebomvu ziquka i-glucobrassicin kunye ne-sinigrin.
Emzimbeni, i-glucobrassicin iguqulwa ibe yi-indole-3-carbinol okanye i-DIM ngoncedo lwe-enzyme ye-myrosinase ye-heat-sensitive, esele siyixele apha: i-DIM - Ummangaliso wendalo. Kuba i-DIM ayinayo impembelelo yokuthintela umhlaza kuphela kodwa ikwalawula ukulungelelana kwehomoni ukuze umzekelo B. isetyenziswe kwiimpawu zokuyeka ukuya exesheni.
I-Isothiocyanates inokwakheka kwi-sinigrin, ephakathi kwezona zinto zisebenzayo kwaye ziphilisa kwintsapho yekhaphetshu kwaye ifumaneka kwi-horseradish, mustard, kunye ne-cress.
I-sulforaphane eyaziwayo yenziwa kwenye ioli ye-mustard glycoside (glucoraphanin) - kwakhona phantsi kwefuthe le-myrosinase. Ikhona kwiimali ezinkulu ngokukodwa kwi-broccoli, i-radish, kunye ne-arugula.
Yeyiphi ioli yemostade glycoside elawula kwisityalo sekhaphetshu kwaye iphezulu kangakanani i-concentration ye-substance kuxhomekeke kwizinto ezahlukeneyo ezifana neentlobo kunye neemeko zokukhula.
Ikhaphetshu ebomvu yosulelo lomgudu womchamo kunye nokuthintela umhlaza
Olona gxininiso luphezulu lwezinto ezikhankanyiweyo lufunyanwa ke ngoko kumchamo wabantu abatya ikhaphetshu, apho isiphumo sokulwa ne-antibacterial kusulelo sithathwa njengesiqinisekileyo, umz. B. kusulelo lwesinyi. Ioli ye-mustard glycosides nayo inezixhobo ezichasayo kunye ne-antioxidant. Ngenxa yoko, zomeleza amajoni omzimba, zithintela usulelo, kwaye zinciphisa umngcipheko wezifo ezithile zamathumba njengomhlaza wamabele, umhlaza wemiphunga nomhlaza wepancreatic.
Uphononongo olwenziwe ngabaphandi baseYiputa kunye nezigulane zomhlaza we-colorectal ze-150 nazo zabonisa ukuba ukutya imifuno yekhaphetshu efana nekhaphetshu ebomvu yinto ebaluleke kakhulu ekukhuseleni amathumbu kumathumba.
Sele sijongene neoli ye-mustard glycosides kunye neempawu zabo kunye nemiphumo ngokubanzi kumanqaku ethu amaninzi - umzekelo B. kwinqaku lethu malunga neklabishi emhlophe.
I-Anthocyanins: i-ejenti yombala kwikhaphetshu ebomvu
Ukongeza kwioli ye-mustard glycosides, iklabishi ebomvu nayo iqulethe i-anthocyanins. Ezi zibomvu ukuya kwi-violet-blue plant pigments ezifumaneka kuphela kwikhaphetshu ebomvu kwintsapho yekhaphetshu (kungekhona kwi-broccoli okanye iklabishi emhlophe). Okuchaseneyo kuya kuba yicauliflower emfusa, ekwaqulethe i-anthocyanins.
Kukho iintlobo ezininzi zekhaphetshu ebomvu amagama azo abhekiselele kumbala kwaye ngenxa yoko kwi-anthocyanins, njenge-amaranth, topazi, i-marner camp ebomvu, okanye ebomvu esisigxina. I-anthocyanins ayenzi nje ukuba iintloko zekhaphetshu zikhanye ngemibala emihle; zinokusigcina sisempilweni kwaye zisikhusele kwizifo. Ngenxa yokuba zinefuthe elihle kwi-clotting yegazi, nazo zine-antioxidant, i-antibacterial, i-anti-inflammatory, kunye ne-anti-cancer effects.
Ekubeni ikhaphetshu ebomvu iqulethe ezinye i-antioxidants ezininzi ezifana ne-mustard oil glycosides, i-carotenoids, i-vitamin C, kunye ne-vitamin E ngaphezu kwe-anthocyanins, oku kukutya okufanelekileyo ukwenza into enhle kwimpilo yakho.
Thintela ilahleko yezondlo ngexesha lokulungiselela
Nangona iklabishi emhlophe idla ngokulungiswa njengesaladi yemifuno eluhlaza, iklabishi ebomvu ikulungele ukushiya ixesha elide okanye ifikelele kwiklabishi ebomvu kwiglasi okanye i-can. Nangona ikhaphetshu ebomvu incasa ngokumangalisayo xa iphekiwe, akukho mathandabuzo ngayo, kodwa oku kusoloko kuza kwiindleko zezithako ezixabisekileyo.
Uphononongo lwasePoland lubonise ukuba zombini ikhaphetshu ebomvu ephungayo nebindisiweyo itshabalalisa ukuya kuthi ga kuma-30 ekhulwini ee-anthocyanins. Xa imifuno ipheka ixesha elide, ilahleko enkulu yezondlo. Umxholo we-anthocyanin wancitshiswa ngama-25 ekhulwini emva kwemizuzu engama-30 yokupheka kunye neepesenti ze-34 emva kweyure enye.
Ngokuqinisekileyo, ikhaphetshu ebomvu ekrwada iqhube kakuhle kakhulu: ibiqulathe eyona anthocyanins kwaye ke inamandla okulwa ne-antioxidant. Nangona kunjalo, abaphandi bafikelela kwisigqibo sokuba nekhaphetshu ebomvu ebilisiweyo, eshushu, negciniweyo isenokugqalwa njengokutya okuxabisekileyo.
Izazinzulu zaseSpain ezivela kwi-Universitat Poliècnica de València zincoma ukupheka ikhaphetshu ebomvu usebenzisa indlela ye-sous-vide ngaphandle kokuba uhlala ufuna ukuyidla eluhlaza. Ukupheka i-vacuum kunenzuzo yokuba izithako kwaye ngaloo ndlela ama-aromas kunye nencasa ayichaphazeleki kakhulu. Uphononongo luye lwabonisa ukuba ilahleko ye-anthocyanins iphindwe kabini kwiindlela zokupheka eziqhelekileyo.
Ukusetyenziswa kweklabishi ebomvu ebomvu kuyacetyiswa ngokubhekiselele kwioli ye-mustard glycosides, njengoko umxholo uyancipha ngama-30 ukuya kuma-60 ekhulwini xa uphekwe. Inxalenye enkulu yeoli ye-mustard glycosides iya kumanzi okupheka kwaye ilahlwe nayo. Enye ingxaki kukuba i-enzyme myrosinase ayisebenzi ngokupheleleyo kumaqondo okushisa angaphezu kwama-80 ° C, enefuthe elibi ekubunjweni kweoli yemostade. Ilahleko inokugcinwa ngaphakathi kwemida ngokuqhunyiswa ngomphunga.
Ukuqunjelwa emva kokutya ikhaphetshu ebomvu
Ngelishwa, abantu abambalwa abafumana i-flatulence emva kokutya iklabishi ebomvu kunye ne-co., Kungenxa yoko imifuno enempilo ihlala igwenywa. Uxanduva lwale nto yi-carbohydrate raffinose, enokuthi iphulwe kuphela kwaye ifakwe kwinqanaba elincinci emathunjini amancinci. Ngoko ke, ifikelela emathunjini amakhulu phantse ingatshintshanga, apho iintsholongwane zamathumbu apho ziqala ukusebenza kwaye zivundise irafinose. Oku kudala iigesi ezinokukhokelela kwi-flatulence.
Nangona kunjalo, kukho amaqhinga ambalwa anokunceda ukulwa ne-bloating. Ngoko unokubeka ikhaphetshu kwisikhenkcezisi usuku okanye ezimbini phambi kokuba uyisebenzise, okanye wongeze izinongo ezifana nekumin, ijinja, okanye ifennel xa upheka.
Nangona kunjalo, abantu abaninzi badla ii-collards rhoqo ngaphandle kokuphuhlisa ukungathandeki okuncinci, ngoko kucingelwa ukuba umntu unokusetyenziselwa ii-collards kunye nokugaya kwabo.
IJamani lelona lizwe libalulekileyo lokukhulisa ikhaphetshu ebomvu eYurophu; malunga ne-119,000 yeetoni zivunwa ngonyaka. Xa kuthelekiswa, kukho malunga neetoni ezingama-5,000 zekhaphetshu ebomvu eSwitzerland. Ekubeni iklabishi ifumaneka unyaka wonke ukusuka ekulinyweni kweJamani, imifuno ineprofayili efanelekileyo yezinto eziphilayo - xa kuthelekiswa neziqhamo ezingaqhelekanga ezityebileyo kwizinto ezibalulekileyo: iindlela zokuthutha zifutshane kwaye indalo ikhuselwe.
Ikhaphetshu ebomvu inini ngexesha lonyaka?
Kwenziwa umahluko phakathi kwekhaphetshu ebomvu yasekuqaleni, ikhaphetshu ebomvu ephakathi kwasekuqaleni, kunye nekhaphetshu yasekwindla kunye nebomvu esisigxina. Iindidi zokuqala zivunwa ekuqaleni kukaJuni, kodwa ixesha eliphambili lekhaphetshu elibomvu aliqalisi kude kube yikwindla. Iindidi zamva zivunwa ukusuka kuSeptemba ukuya kuNovemba, kwaye ikhaphetshu ebomvu iyagcinwa kwaye ifumaneke kakuhle ukuya ehlotyeni.
Kuyathakazelisa ukuba i-90 yepesenti epheleleyo yesivuno sekhaphetshu ebomvu iwela ekwindla kunye nekhaphetshu ebomvu esisigxina kunye ne-10 ekhulwini kuphela kwikhaphetshu ebomvu yokuqala. Ngenxa yesi sizathu, ikhaphetshu ebomvu ikwabizwa ngokuba yimifuno yasebusika. Oku kungenxa yokuba sele iyinto eqhelekileyo ukukhonza ikhaphetshu ebomvu njengokukhapha izitya zasekwindla ezifana nomdlalo. Kodwa yintoni ethetha ngokuchasene nokwaphulwa kwezithethe ezingenangqondo kunye nokonwabela ikhaphetshu ebomvu unyaka wonke?
Yintoni ekufuneka uyiqwalasele xa uthenga
Xa uthenga iklabishi ebomvu, qiniseka ukuba amagqabi amnandi kwaye aqinile. Ukuba iklabishi ithengiswa ngaphandle kwamagqabi angaphandle, uvavanyo loxinzelelo oluthambileyo lwanele ukujonga umgangatho: ukuba iklabishi ivakalelwa, ihlambulukile. Ezinye izinto ezisemgangathweni zinombala otyebileyo, iintloko eziqinileyo nezivaliweyo ubukhulu becala, kunye namagqabi abengezelayo.
I-Organic ingcono
Ngokohlahlelo lweGreenpeace, imifuno evela eJamani nakwamanye amazwe e-EU, ene-quota emalunga ne-2 yeepesenti engaphezulu kowona mgangatho uphezulu, isebenza ngcono kunokutya okulinywa ngaphandle kwe-EU. Ikhaphetshu ebomvu yenye yemifuno engangcolisekanga kangako. Nangona kunjalo, kufuneka uthembele kwimifuno ephilayo, njengoko ezi zihlala zingangcoliswa. Kufuneka uhlale ukhumbula ukuba umxholo wezinto zesibini zezityalo ekulinyweni kwe-organic uphezulu kunendlela yokulima eqhelekileyo.
Ukugcinwa ngokufanelekileyo kweklabishi ebomvu ikhusela izithako zayo
Iindidi zemifuno ezivunwe kade ekwindla nasebusika zinokugcinwa lula iinyanga ezimbalwa. Kubalulekile ukuba iqondo lobushushu libe ngaphezulu nje kweqondo elingu-zero degrees Celsius kwaye nokufuma kuphezulu. I-cellar epholileyo kunye emnyama ilungele ukugcina ixesha elide.
Unako ukugcina iklabishi ebomvu kwindawo yemifuno yefriji ukuya kwiiveki ezintathu. Ukuba sele unqumle intloko yeklabishi, iya kugcina iintsuku ezimbalwa. Kubalulekile ukuba ugubungele umphezulu osikiweyo ngefilimu yokutya ukuze ugcine ukulahleka kweevithamini kunye nezityalo zesibini zibe zincinci.
Ngokutsho kophononongo kwiYunivesithi yase-Essex, umxholo we-glucosinolate wekhaphetshu ebomvu uyancitshiswa phakathi kwe-9 kunye ne-26 yeepesenti zemifuno egcinwe kwindawo yokushisa okanye efrijini ixesha elide kuneentsuku ezisixhenxe. Iklabishi ebomvu enqunywe ngaphambili, edlalwa rhoqo kwiivenkile ezinkulu, ilahlekelwa ngaphezu kweepesenti ezingama-75 ze-glucosinolates emva kweeyure ezingama-6 kuphela.
Umkhenkce ebomvu ikhaphetshu
Ngaphezu koko, ikhaphetshu ebomvu ingumkhenkce kakuhle. Oku kunenzuzo ngakumbi kumakhaya amancinci, apho intloko epheleleyo inokuba yinto encinci. Isiqulatho esipheleleyo se-polyphenol - ekwabandakanya i-anthocyanins - sincitshiswa kuphela malunga neepesenti ezili-12 emva komkhenkce.
Ikhaphetshu ebomvu yimifuno esebenza ngeendlela ezininzi ekwaziyo ukukholisa ekrwada, eqhunyiweyo, okanye eqhotsiweyo. Iklabishi ebomvu ebomvu ilungele ukudala iisaladi ezinemibala, umzekelo ngokudibanisa neerokethi kunye nama-walnuts.
Yenza ikhaphetshu ebomvu ibe yijusi
Ukongeza, ikhaphetshu ebomvu ngumfuno omangalisayo wokuphilisa incindi yekhaphetshu – umz. Ngezithako zayo ezixabisekileyo, incasa entle, emnandi yekhaphetshu, kunye nemibala ekhangayo, ikhaphetshu ebomvu ayinakuswela nje ekhitshini lokutya okukrwada.
Ziphekele eyakho ikhaphetshu
Ukuba ukhetha ukupheka iklabishi ebomvu, inokudlala indima ehamba phambili kwisobho, imifuno yemifuno, i-casseroles, okanye i-risotto. Ingaba kunye namazambane, ithanga, i-chestnuts, i-anyanisi, i-apula, imango, i-ananas, i-millet, i-couscous, okanye i-bulgur: akukho mida kwingcinga yakho. Amagqabi ekhaphetshu abomvu angasetyenziselwa ukulungisa iiroulades ezimnandi.
Iikhaphetshu eziqhelekileyo eziqhelekileyo kwikhaphetshu ebomvu ziquka iziqholo ezifana ne-cloves, i-caraway, amaqabunga e-bay, kunye namajikijolo omjunipha, kodwa unokuba nobuchule kwaye wongeze i-ginger, i-turmeric, i-chili, i-anise yeenkwenkwezi, i-vanilla, okanye i-coriander. Esikhundleni seviniga, ungasebenzisa ijusi kunye ne-zest ethile kwi-lemon okanye i-orenji. Kufuneka uphephe iswekile yeshishini ngokupheleleyo. Ukuba ngokuqinisekileyo kufuneka ube ne-sweetener, sebenzisa isiraphu ye-yacon.
