Kristen Cook
Iklabishi elibomvu aliyona nje ingxenye yesidlo sikaKhisimusi esinamadombolo kanye nama-roast - iklabishi elikhanda elinombala omuhle libuye libe nenani lezinzuzo eziluhlaza. Kodwa ingabe iklabishi elibomvu linempilo ngempela? Futhi ingabe kuphephile ukudla ngobuningi?
Iklabishi elibomvu aliyona nje isidlo esiphundu sezitsha ezinenhliziyo. Iklabishi elibomvu nalo kufanele libe nempilo, kodwa ingabe kuyiqiniso lokho? Lonke ulwazi mayelana nemifino enamagama ahlukahlukene.
Iklabishi elibomvu - iklabishi eluhlaza okwesibhakabhaka - iklabishi elibomvu - iklabishi elibomvu
Ikhanda eliyindilinga leklabishi lingasetshenziswa ngezindlela ezihlukahlukene, futhi ukubizwa kwalo kuhluke ngendlela efanayo. Ukuqanjwa kwegama kuyehluka kuye ngokuthi uhlala kuyiphi ingxenye ye-Germany. Ngokwe-“Word Atlas of German Colloquial Languages”, amagama ahlukene nawo anomsuka ohlukile. Igama elithi "iklabishi elibomvu" likhethwa "imboni yembewu kanye nokufaka amathini", kanti "iklabishi elibomvu" yigama elivamile ku-gastronomy. Kodwa kungakhathaliseki ukuthi iklabishi elibomvu, iklabishi eluhlaza okwesibhakabhaka, iklabishi elibomvu noma iklabishi elibomvu - wonke amagama azungeza umbala wesici weklabishi.
Amanani okunomsoco weklabishi elibomvu
Uma ufuna ukunciphisa ukudla kwakho kwekhalori, ungasebenzisa ngokuzethemba iklabishi elibomvu. Imifino yasendaweni inama-kilojoule aphansi kakhulu (ama-kilocalories angama-27 ngamagremu ayi-100 eklabishi elibomvu eluhlaza) futhi inamanzi angaphezu kwamaphesenti angama-90. Imifino nayo inokuqukethwe okuphezulu kwe-vitamin C. Iklabishi elibomvu liqukethe cishe amamiligremu angu-83 kavithamini C ku-150 g ingxenye ngayinye. I-Vitamin C ibalulekile ekusebenzeni kahle kwamasosha omzimba. Ukunikezwa okunganele, ngokwesibonelo, kungazibonakalisa ngokwanda kokungenwa yizifo,” kusho u-Astrid Donalies, isazi sokudla okunomsoco esivela ku-German Society for Nutrition. (DGE). “Isincomo sokuthi abantu abadala badle uvithamini C ngosuku siphakathi kuka-95 no-110 mg. Ingxenye yeklabishi elibomvu ingaba nomthelela kulokhu, kodwa ayithathi indawo yokufinyelela ezinye izinhlobo zemifino nezithelo.”
Iklabishi elibomvu linempilo futhi libalwa njengomphakeli onokwethenjelwa wezakhi. Nakuba inamamiligremu angu-0.44 ensimbi ngamagremu angu-100 kuphela uma iluhlaza, inani elifanayo leklabishi liqukethe amamiligremu angu-37 e-calcium namamiligremu angu-16 e-magnesium. Iphinde ibe namamiligremu angu-241 e-potassium, okuthi ngokusho kuka-Astrid Donalies “ibambe umsebenzi obalulekile ekudluliseleni izisusa emithanjeni yezinzwa (isb. ubuhlungu, ukubanda nokufinyela kwemisipha)” futhi “inendima ekulawuleni ibhalansi yamanzi”.
Amanani engeziwe wokudla okunempilo (ngamagremu ayi-100 eklabishi eluhlaza eluhlaza) ngokubheka nje:
- I-1.5 amagremu wamaprotheni
- 0.18 amagremu amafutha
- 2.0 amamiligremu biotin
- 11 amagremu sodium
- 0.19 milligrams we-zinc
- 1.28 amagremu we-fructose
- 1.68 amagremu weglucose
Amanani okunomsoco weklabishi elibomvu eliphekiwe
Njengokunye ukudla okuningi, iklabishi elibomvu lilahlekelwa ezinye zezakhi zalo ngesikhathi sokupheka. Noma kunjalo, okuhlukile okuphekiwe kungachazwa njengokunempilo. Amanani wokudla okunempilo kweklabishi elibomvu neliphekiwe ahluka kancane.
Isibonelo, amagremu ayi-100 emifino ephekiwe anenani elifanayo kulezi zindawo ezilandelayo:
- Amanzi (91.84 grams)
- Insimbi (0.38 milligrams)
- I-calcium (36 milligrams)
- Magnesium (13 milligrams)
- Amaprotheni (1.43 grams)
- Amafutha (0.17 grams)
- I-Biotin (1.6 milligrams)
- I-sodium (amagremu angu-10)
- I-Zinc (0.17 milligrams)
- I-Fructose (1.22 amagremu)
- IGlucose (1.6 amagremu)
Izinguquko eziphawulekayo zenzeka kuphela kuvithamini C kanye ne-potassium. Iklabishi elibomvu lilahlekelwa cishe amaphesenti angu-50 kavithamini C walo ngesikhathi sokupheka futhi liqukethe kuphela amamiligremu angu-29.68 ale vithamini esikhundleni samamiligremu angu-57.14. I-mineral potassium ebalulekile iyancipha ngesikhathi sokupheka cishe ngama-milligrams angu-50 kuya ku-190 milligrams.
Iklabishi elibomvu ngobuningi noma ngokulinganisela?
Abantu abaningi bathanda lapho iphunga leklabishi elibomvu lisakazeka ekhishini noma lapho i-coleslaw yasehlobo ifaka izinongo epuletini. Wonke amaJalimane adle isilinganiso esingaphezu kwamakhilogremu amahlanu eklabishi elibomvu nelimhlophe ngo-2017/18. Kodwa ingabe amanani amakhulu anempilo? I-Dipl.etc.trophy. U-Uwe Knop akasiboni isizathu sokukhawulela injabulo: “Yidla iklabishi elibomvu uma ulithanda futhi - okubaluleke kakhulu - uma ukwazi ukulibekezelela. Kwabanye abantu, ngisho nengxenye encane yeklabishi elibomvu ku-doner kebab inkulu kakhulu, kuyilapho abanye bedla ipuleti lonke isaladi yeklabishi elibomvu ngokujabula okukhulu.”
Nokho, kufanele ngaso sonke isikhathi unake izimpawu zomzimba wakho: “Ikakhulukazi kubantu abanamathumbu azwelayo, kungaholela ngokushesha ‘ekugcwala kwefayibha’ kanye nomphumela wezinkinga ezingemnandi zokugaya ukudla.” Izikhalo ezinjalo azivamile, ikakhulukazi uma udla iklabishi eliluhlaza, kuchaza u-Uwe Knop: “Zonke izinhlobo zeklabishi, kungakhathaliseki ukuthi amahlumela abomvu, amhlophe noma aseBrussels aqukethe i-fiber eningi engagayeki, egaywa yi-microbiome (bacteria) emathunjini – Lokhu kudala amagesi aphuma njenge-flatulence."
Lungiselela iklabishi elibomvu enempilo
Ukulungiselela iklabishi elibomvu akuyona isayensi ye-rocket. Ngamasaladi ehlobo, iklabishi eluhlaza imane isikwe ibe yimichilo futhi ihlanganiswe ne-apula cider uviniga, amafutha, upelepele nosawoti. Uma uthanda, ungangeza nama-apula asikwe abe yimichilo futhi ngaleyo ndlela uqinisekise ukukhahlela okusha okukhethekile.
Uma ukhetha ukudla iklabishi elibomvu elifudumele, ungazilungiselela ngokwakho ngokushesha. Ukuze wenze lokhu, iklabishi, ama-apula no-anyanisi zinqunywa zibe izingcezu ezincane futhi zishiswe epanini ngebhotela elicacisiwe. Faka uviniga, amahlamvu e-bay, amanzi, usawoti kanye nopelepele bese upheka.
Kodwa-ke, uma ungenantshisekelo yokwenza owakho futhi ukhetha ukusebenzisa imikhiqizo esenziwe ngomumo, kufanele ukhethe imikhiqizo eqandisiwe. Ngokusho kwe-Stiftung Warentest, iklabishi elibomvu eliqandisiwe “linikeza cishe uvithamini C ophindwe kathathu ngesilinganiso samamiligremu angu-23 ngamagremu ayi-100 kuneningi leklabishi elibomvu elifakwe ezitsheni nasezikhwameni”. Ngakho-ke iklabishi elibomvu eliqandisiwe linempilo njengenguqulo eyenziwe ekhaya.
