Chibage 101: Nutrition Chokwadi uye Hutano Kubatsirwa

Zvemukati

• Nutrition chokwadi
• Carbs
• Fiber
• Mapuroteni
• Mafuta echibage
• Mavhitamini uye zvicherwa
• Popcorn
• Chibage chinotapira
• Mimwe michero yemiti
• Popcorn
• Hutano mabhenefiti
• Hutano hwemaziso
• Kudzivirira kwehutachiona hwehutachiona
• Zvichida kudzikira
• Antinutrients muchibage
• Mycotoxins
• Kusashivirira chibage
• Chinokosha

Iyo inozivikanwawo sechibage (Zea mays), chibage ndicho chimwe chezviyo zvinozivikanwa pasi rose. Imbeu yemuti mumhuri yehuswa, inozvarwa kuCentral America asi ichikura mumarudzi asingaverengeke pasi rese.

Popcorn uye chibage chinotapira mhando dzakakurumbira, asi zvigadzirwa zvechibage zvakanatswa zvinodyiwawo zvakanyanya, kazhinji sezvinhu zvinogadzirwa muchikafu chakagadzirwa.

Izvi zvinosanganisira tortilla, machipisi eTortilla, polenta, hupfu hwezviyo, furawa yechibage, manyuchi ezviyo, uye mafuta echibage.

Chibage chese-chibage chine hutano senge chero zviyo zvezviyo, sezvo zvine hupfumi mufibre uye akawanda mavitamini, zvicherwa, uye antioxidants.

Chibage chinowanzoita yero asi chinouya mune mamwe mavara akasiyana, senge tsvuku, orenji, pepuru, bhuruu, chena uye nhema.

Ichi chinyorwa chinokuudza zvese zvaunoda kuti uzive nezve chibage.

Nutrition chokwadi

Heano ehutano hwechokwadi hwe3,5 ounces (100 gramu) yeabikwa yero chibage ():

• Makorori: 96
• Mvura: 73%
• Mapuroteni: 3.4 magiramu
• Carbs: 21 magiramu
• Shuga: 4.5 magiramu
• Fiber: 2.4 magiramu
• Mafuta: 1.5 gramu

Carbs

Kufanana nezviyo zvese zvezviyo, chibage chinonyanya kuve chakaumbwa nema carbs.

Starch ndiyo carb yayo huru, inosanganisira 28-80% yehurema hwayo hwakaoma. Chibage chinopawo hushoma hweshuga (1-3%) (, 2).

Chibage chinotapira, kana chibage cheshuga, chakakosha, chakadzika-starch chakasiyana uye chiine huwandu hwehuga, pa18% yehuremu hwakaoma. Mazhinji eshuga is sucrose ().

Kunyangwe shuga iri muchibage chinotapira, hachisi chikafu chepamusoro-glycemic, chinzvimbo chakadzika kana chepakati pane glycemic index (GI) (3).

Iyo GI chiyero chekukurumidza kukurumidza carbs. Chikafu chinokwira kumusoro pane ino index chingakonzeresa chisina hutano mushuga yeropa.

Fiber

Chibage chine huwandu hwakawanda hwefibre.

Imwe svikiro bhegi (112 gramu) ye cinema popcorn inozvirumbidza ingangoita 16 gramu ye fiber.

Iyi 42% uye 64% yeDaily Value (DV) yevarume nevakadzi, zvichiteerana. Nepo faibha zvemukati zvemhando dzakasiyana dzechibage zvichisiyana, zvinowanzoitika zvakapoteredza 9-15% yehurema hwakaoma (, 2,).

Tambo dzakakurumbira muchibage hadziwanike, senge hemicellulose, cellulose, uye lignin (2).

Mapuroteni

Chibage itsime rakanaka reprotein.

Zvichienderana nezvakasiyana, mapuroteni anowanikwa kubva pa10-15% (, 5).

Mapuroteni akawandisa muchibage anozivikanwa sezeins, achiverengera 44-79% yehuwandu hwepuroteni yezvinhu (, 7).

Pakazara, iyo protein yehunhu ine hurombo nekuti inoshaya mamwe akakosha amino acids ().

Tsinga dzine zvakawanda zvinoshandiswa mumaindasitiri, sezvo zvichishandiswa mukugadzira zvinonamatira, inki, uye machira emapiritsi, zviwitsi, uye nzungu (7).

Chibage chinonyanya kuvezwa nema carbs uye chakanyatso kukwirira mune fiber. Iyo zvakare inorongedza yakadzikama huwandu hwepasi-mhando mapuroteni.

Mafuta echibage

Mafuta ezviyo anotangira pa5-6%, zvichiita chikafu chine mafuta mashoma (, 5).

Nekudaro, hutachiona hwechibage, hwakawanda-hwechigadzirwa-chechi yekugaya chibage, chakapfuma mumafuta uye chinoshandiswa kugadzira mafuta echibage, chinova chigadzirwa chinowanzobikwa.

Mafuta akacheneswa echibage anonyanya kuverengerwa linoleic acid, polyunsaturated fatty acid, nepo monounsaturated uye yakazara mafuta inogadzira iyo yasara ().

Iyo zvakare ine huwandu hwakakosha hwevhitamini E, ubiquinone (Q10), uye phytosterols, ichiwedzera hupenyu hwayo pasherufu uye ichiita kuti igone kushanda mukuderedza cholesterol mazinga (10,).

Chibage chese chakadzikira mumafuta, kunyange oiri yegorosi - yakanyatsogadziriswa mafuta ekubikisa - dzimwe nguva inogadzirwa kubva kuhutachiona hwechibage, chigadzirwa cheparutivi chechibage.

Mavhitamini uye zvicherwa

Chibage chinogona kunge chiine huwandu hwakawanda hwevitamin nemamineral. Sezvineiwo, huwandu hwacho hwakasiyana zvakanyanya zvichienderana nerudzi rwechibage.

Kazhinji, popcorn yakafuma mune zvicherwa, nepo chibage chinotapira chakakwirira mumavhitamini mazhinji.

Popcorn

Ichi chinwiwa chakakurumbira chine manhamba mavitamini uye mamineral, kusanganisira:

• Manganese. Chinhu chakakosha chekuteedzera, manganese inoitika muzviyero zvakakura muzviyo, nyemba, michero nemiriwo. Haina kunyudzwa zvakanaka kubva muchibage nekuda kwemuriwo uyu phytic acid zvemukati ().
• Phosphorus. Inowanikwa mune yakaenzana huwandu mune ese popcorn uye anotapira chibage, phosphorus imaminerari inoita basa rakakosha mukukura nekuchengetedza kwemaviri emuviri.
• Magnesium. Materu mashoma eiyi yakakosha mamineral anogona kuwedzera njodzi yako yezvirwere zvakawanda zvisingaperi, senge chirwere chemoyo (,).
• Zingi. Ichi chinhu chekuteedzera chine akawanda akakosha mashandiro mumuviri wako. Nekuda kwekuvapo kwe phytic acid muchibage, kuiswa kwayo kunogona kunge kuri kusarongeka (,).
• Mhangura. An antioxidant trace element, mhangura inowanzo kuve yakaderera mukudya kwekuMadokero. Kudya kwakaringana kunogona kuve nemhedzisiro yakaipa pahutano hwemwoyo (,).

Chibage chinotapira

Chibage chinotapira chine huwandu hwevhitamini, kusanganisira:

• Pantothenic asidhi. Iyo zvakare inonzi vhitamini B5, iyi acid inowanikwa kune imwe nhanho munenge mune zvese chikafu. Nekudaro, kushomeka kushoma.
• Folate. Iyo inozivikanwawo sevhitamini B9 kana folic acid, folate chinhu chakakosha chinovaka muviri, kunyanya chakakosha panguva yepamuviri ().
• Vhitamini B6. B6 kirasi yevhitamini inoenderana, yakanyanya kuwanda ndeye pyridoxine. Inoshanda akasiyana siyana mumuviri wako.
• Niacin. Iyo zvakare inonzi vhitamini B3, niacin muchibage haina kunyatso nyudzwa. Kubika chibage nerimu kunogona kuita kuti chikafu ichi chiwanikwe pakuiswa (2, 20).
• Potassium. Chinovaka chakakosha, potasium yakakosha kudzvinyirira kweropa uye inogona kusimudzira hutano hwemwoyo ().

Chibage manyuko akanaka emavitamini uye zvicherwa zvakawanda. Popcorn inowanzo kuve yakakwira mumaminerari, nepo chibage chinotapira chichiwanzo kuve chakakwira mumavhitamini.

Mimwe michero yemiti

Chibage chine akati wandei e bioactive chirimwa makomponi, mamwe acho anogona kusimudzira hutano hwako.

Muchokwadi, chibage chinodadisa huwandu hwakanyanya hweantioxidants kupfuura mamwe akawanda zvakajairwa zviyo ():

• Ferulic asidhi. Iyi ndeimwe yeakanyanya polyphenol antioxidants muchibage, iyo iine huwandu hwayo hwakawanda kupfuura zvimwe zviyo zvezviyo zvakaita segorosi, oats, uye mupunga (, 23).
• Anthocyanins. Iyi mhuri ye antioxidant pigments inoenderana neruvara rwebhuruu, rwepepuru uye rutsvuku chibage (23, 24).
• Zeaxanthin. Inotumidzwa zita rezviyo resainzi (Zea mays), zeaxanthin ndeimwe yemiti inowanzozivikanwa carotenoids. Muvanhu, yakave yakabatanidzwa nekuvandudzwa kwehutano hwemaziso (,).
• Lutein. Imwe yedzakakosha carotenoids muchibage, lutein inoshanda se antioxidant, inochengetedza maziso ako kubva kukuvara kweiyo oxidative inogadzirwa nebhuruu mwenje (,).
• Phytic asidhi. Iyi antioxidant inogona kukanganisa kutora kwako kwemaminerari ezvekudya, senge zinc nesimbi ().

Chibage chinopa huwandu hwakawanda hweantioxidants kupfuura mamwe akawanda zviyo zviyo. Inonyanya kupfuma mumaziso-ane hutano carotenoids.

Popcorn

Popcorn yakasarudzika chibage chakasiyana icho chinobuda kana chikaonekwa pakupisa.

Izvi zvinoitika kana mvura, yakavharirwa pakati payo, yochinja kuita chiutsi, ichigadzira kumanikidza kwemukati, izvo zvinoita kuti tsanga dziputike.

Chikafu chakakurumbira, popcorn ndechimwe chezvinhu zvakajairika zvekudya-zviyo muUnited States.

Muchokwadi, ndeimwe yemashoma akazara zviyo zvinodyiwa zvega sechikafu. Kazhinji kazhinji, tsanga dzakazara dzinodyiwa sezvinhu zvekudya, senge mune chingwa uye marata ().

Zvese-zviyo zvekudya zvinogona kuve nezvakawanda zvakanakira hutano, kusanganisira kuderedzwa njodzi yehosha yemoyo uye mhando 2 chirwere cheshuga (,).

Nekudaro, yenguva dzose popcorn kunwa haina kuve yakabatana nekunatsiridzwa kwemoyo hutano ().

Kunyangwe popcorn ine hutano wega, inowanzodyiwa neshuga zvinwiwa zvinotonhorera uye inowanzo kutakurwa nemucherechedzo wakawedzerwa uye mafuta ane macalorie ekubikisa, ese ayo anogona kukuvadza hutano hwako nekufamba kwenguva (,,).

Iwe unogona kudzivirira akawedzera oiri nekugadzira yako popcorn mune yemhepo popper.

Popcorn imhando yechibage iyo inoputika painopisa. Chikafu chinodyiwa chinodyiwa chakakamurwa seyezviyo zvakakwana. Kuti uwedzere mabhenefiti ayo, gadzira pamba popcorn isina maoiri kana zvinowedzera.

Hutano mabhenefiti

Kugara uchidya zviyo zvakakwana kunogona kuve nezvakawanda zvehutano.

Hutano hwemaziso

Macular degeneration uye cataract ndezvimwe zvezvinhu zvakajairika pasi rose zvekuona uye zvikonzero zvikuru zveupofu ().

Zvirwere uye kukwegura zviri zvimwe zvezvikonzero zvikuru zvezvirwere izvi, asi kudya kunovaka muviri kunogona zvakare kuita basa rakakosha.

Kudya kwekudya kweantioxidants, kunyanya carotenoids senge zeaxanthin uye lutein, inogona kusimudzira hutano hwemaziso (,,).

Lutein uye zeaxanthin ndiwo akanyanya carotenoids muchibage, achiverengera angangoita 70% yeiyo yakazara carotenoid zvemukati. Nekudaro, iwo mazinga avo anowanzo kudzikira mune chena chibage (,,).

Inowanzozivikanwa se macular pigments, makomponi aya anowanikwa mune yako retina, iyo inovhenekera mukati meziso reziso rako, kwaino chengetedza kubva kukuvara kweiyo oxidative kunokonzerwa nechiedza cheblue (,,)

Nzvimbo dzakakwirira dzeaya carotenoids muropa rako dzakabatana zvakanyanya nenjodzi yakadzikira yeese macular degeneration uye cataract (,,).

Zvekutarisa zvidzidzo zvakare zvinoratidza kuti kudya kwakanyanya kudya kwe lutein uye zeaxanthin kunogona kunge kuchidzivirira, asi kwete zvese zvidzidzo zvinotsigira izvi (,,).

Imwe ongororo mumakumi matatu nematanhatu evakuru vezera repakati nepakati uye vakuru vakawana kuderedzwa kwe43% munjodzi yekuora macular kune avo vane yakanyanya kudyiwa kwecarotenoids, kunyanya lutein uye zeaxanthin, zvichienzaniswa neavo vane yakaderera kudya ().

Kudzivirira kwehutachiona hwehutachiona

Diverticular chirwere (diverticulosis) chiitiko chinoratidzirwa nehombodo mumadziro emakoroni ako. Zviratidzo zvikuru ndezvekurwadziwa, kubatira mweya, kuzvimba, uye - kashoma - kubuda ropa uye hutachiona.

Popcorn uye zvimwe zvakakwirira-fiber zvekudya zvakambotendwa kuti zvinokonzeresa mamiriro aya ().

Nekudaro, kumwe-kwegore gumi nemasere kudzidza mu47,228 varume vanoratidza kuti popcorn inogona, ichokwadi, kudzivirira kubva kuchirwere chakasiyana. Varume vakadya mapopcorn zvakanyanya vaive 28% kushomeka kuita chirwere chakasiyana pane avo vane yakaderera kudya ().

Sezvo sosi yakanaka ye lutein uye zeaxanthin, chibage chingabatsira kuchengetedza ziso rako hutano. Chii chimwezve, haikurudzire diverticular chirwere, sezvakambofungidzirwa. Pane zvinopesana, zvinoita sekudzivirira.

Zvichida kudzikira

Chibage chinowanzoonekwa sechakachengeteka. Nekudaro, zvimwe zvinonetsa zviripo.

Antinutrients muchibage

Kufanana nezviyo zvese zvezviyo, chibage chakazara chine phytic acid (phytate).

Phytic acid inokanganisa kutora kwako kwemaminerari ekudya, simbi ne zinc, kubva kuchikafu chimwe chete ().

Kunyangwe kazhinji isiri dambudziko kune vanhu vanotevera kudya kwakaringana, zvinogona kunetsekana zvakanyanya munyika dzichiri kusimukira umo zviyo zvezviyo uye nyemba zviri zvekudya zvekudya.

Kunyorovesa, kumera, uye kuvirisa chibage kunogona kudzikisa phytic acid mazinga zvakanyanya (,,).

Mycotoxins

Zvimwe zviyo zvezviyo uye nyemba zvinokanganisa kusvibiswa nefungi.

Fungi inogadzira dzakasiyana chepfu, inozivikanwa semycotoxins, inoonekwa seyakakosha hutano hutano (,).

Makirasi makuru e mycotoxins muchibage ndi fumonisins, aflatoxins, uye trichothecenes. Fumonisins inonyanya kucherechedzwa.

Zvinoitika muzviyo zvakachengetwa pasi rese, asi zvinokanganisa hutano mitezo yakave yakabatana nekudyiwa kwechibage uye zvigadzirwa zvechibage - kunyanya pakati pevanhu vanovimba nechibage sechinhu chavo chikuru chekudya (53).

Kunyanya kudyiwa kwechibage chakasarudzika chinhu chinofungidzirwa kuti chine njodzi checancer uye neural tube hurema, izvo zvakajairika hurema hwekuzvarwa hunogona kukonzera kuremara kana kufa (,,,).

Imwe ongororo yekuongorora muSouth Africa inoratidza kuti kugara uchidya chibage kunogona kuwedzera njodzi yekenza yegurokuro, chubhu inotakura chikafu kubva pamuromo kuenda mudumbu ().

Mimwe mycotoxins muchibage inogona zvakare kuve nemhedzisiro. Muna Kubvumbi 2004, 125 vanhu vakafa muKenya kubva kune aflatoxin chepfu mushure mekudya chibage chekumusha chakange chakachengetwa zvisina kukodzera ().

Maitiro anoshanda ekudzivirira anogona kusanganisira fungicides uye akakodzera nzira dzekuomesa.

Munyika zhinji dzakabudirira, zviremera zvekuchengetedza chikafu zvinoongorora huwandu hwemycotoxins muzvikafu zviri pamusika, kugadzirwa kwechikafu nekuchengetedza zvakanyatsorongedzwa.

Kusashivirira chibage

Gluten kusashivirira kana chirwere checeliac chinhu chinowanzoitika chinokonzerwa ne auto-immune mhinduro kune gluten mugorosi, rye uye bhari.

Zviratidzo zvekusashivirira kweguteni zvinosanganisira kurukutika, kuzvimba, manyoka, uye kuonda ().

Kune vanhu vazhinji vane chirwere chechiliac, zviratidzo zvinonyangarika pane chakasimba-chisina kudya kweguteni. Zvisinei, kune vamwe vanhu, zviratidzo zvinoita sekuramba zvichiramba.

Muzviitiko zvakawanda, chirwere checeliac chinogona kupfuurira nekuda kweiyo isina kutaurwa guten mune chikafu chakagadzirwa. Mune zvimwe zviitiko, kusawirirana kwechikafu kwakabatana kungave kuri kupomera.

Chibage chine mapuroteni anozivikanwa sezein ayo ane hukama neguten.

Imwe ongororo yakaratidza kuti chibage zein chakakonzera kuzvimba kuita mune chikamu chevanhu vane chirwere chechiliac. Zvakangodaro, mhinduro kune zein yaive diki zvakanyanya pane iya ye gluten ().

Nechikonzero ichi, masayendisiti akafungidzira kuti kudyiwa kwechibage kunogona, muzviitiko zvisingawanzo, kuve chikonzero chekuramba uchiratidzira mune vamwe vanhu vane chirwere checliac ().

Chibage chakanziwo chiratidzo chinokonzeresa kune vanhu vane chirwere chinoshungurudza ura (IBS) kana kusagadzikana kweFODMAP ().

FODMAPs chikamu cheyakagadziriswa fiber isina kunyatso nyudzwa. Kudya kwakanyanya kunogona kukonzera kugumbuka kwekugaya, sekudumbuka, gasi, uye manyoka, mune vamwe vanhu.

Chibage chine phytic acid, iyo inogona kudzikisa kudyiwa kwemamineral. Mycotoxin kusvibiswa kunogona kuve kunetseka munyika dzichiri kusimukira. Pakupedzisira, chibage chinogadziriswa fiber (FODMAPs) chinogona kukonzera zviratidzo zvevamwe vanhu.

Chinokosha

Chibage ndechimwe chezviyo zvinonyanya kudyiwa.

Seyakanaka sosi ye antioxidant carotenoids, senge lutein uye zeaxanthin, yero chibage inogona kusimudzira hutano hwemaziso. Ichowo ipfuma sosi yemavitamini akawanda uye zvicherwa.

Nechikonzero ichi, zvine mwero kudyiwa kwezviyo-zviyo chibage, senge popcorn kana inotapira chibage, inogona kuve yakanakisa yekuwedzera kune chikafu chine hutano.