John Myers
I-Konjac powder yenziwe ngempande ye-konjac. Umsuka we-Konjac unikeza ama-calories ambalwa kunokhukhamba. Ngakho-ke abathandi be-pasta bangazitika ngama-noodle e-konjac futhi banciphise isisindo ngesikhathi esifanayo. Kodwa i-konjac ayisizi kuphela ngokuncipha kwesisindo ngenxa yokuqukethwe kwayo okunekhalori ephansi.
I-Konjac powder njengosizo lokulahlekelwa isisindo
I-Konjac powder evela kumsuka we-konjac yase-Asia iwukuzwa kwangempela kwabantu abafuna ukunciphisa umzimba. Kulula ukuyisebenzisa ngendlela ethokozisayo, esebenza ngendlela ethokozisayo, futhi ngesikhathi esifanayo inempilo kakhulu. Yebo, i-konjac kade yahlolwa ngokwesayensi.
Ucwaningo luye lwabonisa ukuthi ukuthatha ufulawa we-konjac kuholela ekulahlekelweni kwesisindo esikhulu kunokudla okufanele noma ukudla okukodwa. Okwengeziwe(!) kwesisindo ngenxa ye-konjac kube isilinganiso samakhilogremu angu-0.35 ngesonto ocwaningweni lwaseNorway.
Ukuthatha i-konjac powder kungaholela ekulahlekelweni kwesisindo esengeziwe se-3.5 kilograms ezinyangeni ze-2.5 kubantu abakhuluphele ngokweqile - ngaphezu kokulahlekelwa kwesisindo esivele senzeke ngenxa yokudla kwe-1200-kcal.
I-Konjac iphinde yatholwa yi-European Food Safety Authority (EFSA) ukuthi inhle kakhulu njengosizo lokulahlekelwa isisindo kangangokuthi i-konjac powder namaphilisi e-konjac avunyelwe ngokusemthethweni ukuthi aphathe ilebula:
Ukunciphisa isisindo somzimba lapho okungenani u-3 g we-konjac glucomannan uphuzwa nsuku zonke ezingxenyeni ezi-3 okungenani ze-1 g ngayinye nezingilazi zamanzi ezingu-1 kuya kwezi-2 ngaphambi kokudla komuntu okhuluphele ngokweqile."
I-Konjac glucomannan igama elinikezwe imicu yezokudla ekhethekile kumpushana we-konjac.
I-Konjac powder: ukunciphisa umzimba nge-glucomannans
Umsuka we-Konjac uqukethe i-fibre engamaphesenti angu-40 emangalisayo - inani elingatholakali kunoma yikuphi okunye ukudla. Isibonelo, ama-oat flakes okusanhlamvu ahlinzeka nge-fiber engaphansi kwamaphesenti angu-6 kanye nama-alimondi amaphesenti angu-15.
Ingxenye enkulu yefiber yokudla okusanhlamvu nayo ingeyeqembu lemicu yokudla engancibiliki. Ngakolunye uhlangothi, empandeni ye-konjac, kune-fiber encibilikayo esebenza kangcono kakhulu kune-fiber engancibiliki.
Futhi i-konjac fiber enamandla kakhulu encibilika - engabamba amanzi amaningi kunefayibha enganyibilikiyo - ibizwa nge-glucomannan.
Ufulawa we-Konjac ukuhlinzeka nge-glucomannan eningi ukwedlula noma yikuphi okunye ukudla. Futhi i-glucomannan ngokuqondile eholela ekuphumeleleni okukhulu kwesisindo sabantu abakhuluphele uma bethatha i-konjac powder.
Yehlisa isisindo nge-konjac powder
I-Konjac powder ikusiza ukuthi ulahlekelwe isisindo ngezinyathelo ezintathu:
- I-Konjac powder imunca amafutha
I-Konjac powder ayigcini nje ngokubopha futhi imunce amanzi, kodwa futhi namafutha. Ngale ndlela, inani lamafutha eliphelele ekudleni liyancishiswa futhi isinyathelo sokuqala sokulahlekelwa isisindo sithathwa. I-Konjac powder ivele imunce amanye amafutha kokunye ukudla futhi iqinisekise ukuthi akhishwa esitulweni.
- I-Konjac powder ikugcwalisa
Isinyathelo sesibili esiza ngokuncipha kwesisindo ukwandisa umuzwa wokusutha nge-konjac powder. Ama-glucomannans ku-konjac powder anda emgudwini wokugaya ukudla futhi ngenxa yalokho akwenza uzizwe ugcwele futhi wanelisekile ngendlela ejabulisayo neqhubekayo.
- I-Konjac powder inciphisa isifiso sokudla futhi ivimbele izifiso
Esinyathelweni sesithathu, i-glucomannans ku-konjac powder ithinta isifiso sokudla - njengoba abacwaningi baseMahidol University eBangkok/Thailand bathola ocwaningweni ngo-2009 - ngale ndlela elandelayo:
I-Glucomannan yehlisa amazinga e-ghrelin. I-Ghrelin iyi-hormone. Uma izinga le-ghrelin liphezulu, unesifiso esikhulu sokudla nendlala. Ngakolunye uhlangothi, lapho izinga le-ghrelin liphansi, udla kancane. Ngakho-ke amazinga aphansi e-ghrelin asuka kumpushana we-konjac anciphisa isifiso sokudla. Udla ngokuzenzakalelayo izingxenye ezincane futhi awubi naso isifiso sokudla uphudingi.
Njengoba i-konjac powder iphinde isebenze uma udakiwe, okungukuthi igcina izinga le-ghrelin liphansi unomphela, ingavimbela ukulangazelela usuku lonke futhi ngaleyo ndlela inciphise ukuthathwa kwekhalori.
I-Konjac Powder – Izinzuzo Zezempilo Eziyisikhombisa
I-Konjac powder ayikwazi ukuqhathaniswa neminye imikhiqizo yokulahlekelwa isisindo. Ngoba nakuba izithako zokudla eziningi zinemiphumela emibi kakhulu, i-konjac powder iyindlela engokwemvelo yokunciphisa umzimba. Ngesikhathi esifanayo, i-konjac powder inezinye izinzuzo zezempilo okungenani eziyisikhombisa:
I-Konjac powder yehlisa i-cholesterol namafutha egazi
Ngokusho kwezifundo ze-14, i-konjac powder yehlisa kakhulu futhi ngokuthembekile amazinga e-cholesterol namafutha egazi.
I-Konjac powder ukulawula amazinga kashukela egazini
Izinga likashukela egazini lithonywa kahle yimpushana ye-konjac. Ngemva kwamasonto amane nje okuphuza i-konjac glucomannan (3 g nsuku zonke), ucwaningo lwabonisa ukuthi ukunyuka kwamazinga kashukela egazini ngemva kokudla kungancishiswa ngempushana ye-konjac.
I-Konjac powder ivimbela ukumelana ne-insulin
Ngokunjalo, ososayensi eNyuvesi yaseToronto babheka ukuthatha i-konjac glucomannans njengokunconywa kakhulu ukuvimbela ukumelana ne-insulin (pre-diabetes).
I-Konjac powder ilawula ukugaya
I-Konjac glucomannan yaziwa ngokubopha amanzi amaningi. Emathunjini, lesi sici sivimbela isifo sohudo. Kodwa futhi ivimbela ukuqunjelwa, njengoba i-glucomannan ivuselela ukunyakaza kwamathumbu futhi isiza ukwenza lula ukunyakaza kwamathumbu.
Konke lokhu, kunjalo, ngaphandle kwemiphumela emibi. I-Konjac powder ingaphinde inikezwe izingane (hhayi izinsana!) ngale njongo uma zigcinwa zinamanzi.
I-Konjac powder inakekela izitshalo zamathumbu kanye ne-mucosa yamathumbu
I-Konjac powder inomphumela we-prebiotic futhi iqinisekisa ukuthi amagciwane amathumbu anenzuzo angaphindaphinda - njengoba abacwaningi baseTaiwan bathola. Ukwengeza, abacwaningi baqaphele ukuthi inani lama-acids ama-short-chain fatty esitokisini lenyuka.
Amafutha e-short-chain fatty acids asebenza njengomthombo wamandla kumaseli we-mucosa wamathumbu. Ukuba khona kwabo kubonisa ulwelwesi lwamathumbu olunempilo kanye nezitshalo zamathumbu ezithuthuke kahle.
Ukutholakala kwe-diverticula (ama-protrusions we-mucosa emathunjini) - kungakhathaliseki ukuthi ukuvuvukala noma cha - akubonakali kuyisithiyo ekusetshenzisweni kwe-konjac powder.
Ngokuphambene nalokho. Abacwaningi bathola ocwaningweni olulodwa ukuthi i-konjac glucomannan iholele empumelelweni yokwelapha enkulu ku-diverticulitis kunokuba kwakunjalo ngaphandle kokuthatha i-konjac.
I-Konjac powder ivimbela umdlavuza
Okuphinde kube okumangalisayo yiqiniso lokuthi i-konjac powder inganciphisa umsebenzi walokho okubizwa ngokuthi i-β-glucuronidase. Le enzyme iye yaxhunyaniswa nomdlavuza wekoloni, ngakho-ke i-konjac powder ingasiza ngisho ukuyivimbela.
I-Konjac powder iqinisa amasosha omzimba
I-Glucomannan iyisivikelo esihle samaseli ngoba yehlisa amazinga e-malondialdehyde. Le nto iphakeme, yilapho umzimba usongelwa ukucindezeleka kwe-oxidative (ama-radicals mahhala).
Ngesikhathi esifanayo, i-konjac powder iqinisa amangqamuzana egazi amhlophe (amaphoyisa omzimba) futhi yandisa ukukhiqizwa komzimba we-antioxidant, ngakho-ke i-konjac powder isiza ukuqinisa amasosha omzimba jikelele.
Yehlisa isisindo nge-konjac powder - uhlelo lokusebenza
Uma ufuna ukwehlisa isisindo nge-konjac powder futhi ujabulele ezinye izakhiwo zempande ye-konjac, unezinketho ezintathu:
- Ukunciphisa umzimba nge-konjac powder
I-Konjac powder ithathwa kathathu ngosuku okungenani isigamu sehora ngaphambi kokudla. Thatha okungenani igremu elingu-1 lempushana ye-konjac futhi uphuze ingilazi yamanzi engu-1 kuya kwezingu-2, ngayinye engamamililitha angu-250.
- Yehlisa isisindo ngamaphilisi e-konjac
Amaphilisi e-Konjac awabo bonke labo abangafuni ukuxubha impushana emanzini kodwa bancamela ukugwinya amaphilisi. Kodwa-ke, amanzi anele kufanele aphuzwe nama-capsules. Amaphilisi e-Konjac athathwa kathathu ngosuku okungenani isigamu sehora ngaphambi kokudla.
- Yehlisa isisindo ngama-noodle e-konjac
Ingxenye ye-konjac noodle (100 kuya ku-125 g) isivele ihlinzeka nge-5 g glucomannan futhi ngaleyo ndlela ihlanganisa kalula imfuneko yansuku zonke yale fiber ekhethekile yokudla, edingekayo ekulahlekelweni kwesisindo.
Njengoba ingxenye yenoodle ngokuvamile idliwa njengengxenye yesidlo esisodwa, ungase futhi uthathe u-1 g wempushana ye-konjac noma inani elihambisanayo lamakhepsuli e-konjac ngaphambi kokunye ukudla okubili.
Ama-noodle e-Konjac: Ama-carbs angu-Zero nama-calories angu-8
Kungani ama-noodle ekusiza ukuthi ulahlekelwe isisindo? Yebo, akusiza kuphela ukuthi ulahlekelwe isisindo uma kungama-noodle e-konjac - abizwa nangokuthi ama-noodle we-shirataki.
Ama-noodle e-Konjac awanawo umsoco, ngakho awanawo amafutha noma amaprotheni noma ama-carbohydrate asebenzisekayo ngakho awanawo amakhalori. Banikeza kuphela i-fiber (glucomannan) namanzi - akukho okunye.
Ngakho-ke, ama-noodle e-Konjac, enza njenge-glucomannan futhi asize ngokuncipha kwesisindo ngendlela efanayo ne-konjac powder noma amaphilisi e-konjac. Ama-noodle e-Konjac acishe afane nama-noodle, akwenza ugcwale futhi waneliseke, anqande ukudla kwakho futhi akusize wehlise isisindo somzimba.
Ama-noodle e-Konjac ane-alkaline futhi awanayo i-gluten
Ngendlela, ama-noodle e-konjac angama-noodle ayisisekelo. Azinayo i-gluten, ayinawo amafutha, i-carb ephansi (cishe ayinawo ama-carbohydrate), anomthwalo we-glycemic onguziro, aqukethe amakholori ambalwa kunamakhukhamba, futhi angalungiswa ngomzuzu owodwa nje.
