Chii chinonzi Vegemite Chakanaka? Nutrition Chokwadi uye Zvimwe

Zvemukati

• Chii chinonzi Vegemite?
• Vegemite Inobatsira
• Iwo maVitamini eVegemite Anogona Kuva Nesimba Hutano Kubatsirwa
• Dai Kusimudzira Brain Hutano
• Dai Kuderedza Kuneta
• Inogona Kubatsira Kuderedza Kushushikana uye Kushushikana
• Inogona Kubatsira Yakaderera Hosha Yemwoyo Dambudziko Njodzi Zviitiko
• Vegemite Yakadzika muCalorie
• Zviri Nyore Kuwedzera kune Kudya Kwako
• Inofananidzwa sei kune dzimwe nzira?
• Chero Hutano Kunetseka?
• Icho Chinokosha

Vegemite inozivikanwa, inonaka inoparadzirwa kubva kune yakasara mbiriso yewavha.

Iine hupfumi, kuravira kwemunyu uye mucherechedzo wekuzivikanwa kwenyika yeAustralia (1).

Iine pamusoro pemamirioni makumi maviri nemaviri emidziyo yeVegemite inotengeswa gore rega rega, maAustralia havatomboita kunge vanowana zvakakwana. Vamwe vanachiremba uye vezvekudya vanozvikurudzira sechinhu chinopa mavitamini B (2).

Asi, kunze kweAustralia, vanhu vazhinji vanonetseka kuti Vegemite yakanakirei.

Ichi chinyorwa chinotsanangura kuti Vegemite chii, mashandisiro ayo, mabhenefiti uye zvimwe.

Chii chinonzi Vegemite?

Vegemite yakakora, nhema, ine munyu inoparadzirwa kubva kune yakasara mbiriso yewavha.

Iyo mbiriso inosanganiswa nemunyu, kubviswa kwemumera, B mavitamini thiamine, niacin, riboflavin uye folate, pamwe nemudziyo wemuriwo, zvichipa Vegemite iyo yakasarudzika flavour iyo vanhu vekuAustralia vanoda zvakanyanya (1).

Muna 1922, Cyril Percy Callister akagadzira Vegemite muMelbourne, Australia, nechinangwa chekupa maAustralia imwe nzira yemuno kune yeBritish Marmite.

Kuzivikanwa kwaVegemite kwakakwira munguva yeHondo Yenyika II. Yakasimudzwa sechikafu chehutano chevana mushure mekunge British Medical Association yakubvumidza seyakafuma sosi yeB mavitamini (3).

Kunyangwe kubvumidzwa sechikafu chehutano kuchakamira kunyangwe nhasi, vanhu vazhinji ikozvino vanodya Vegemite kungori kuravira kwayo.

Inowanzopararira kuma sandwiches, toast uye crackers. Mamwe mabheka muAustralia anoishandisawo sekuzadza mapakeji nezvimwe zvinhu zvakabikwa.

Vegemite ipfuma yakapararira inogadzirwa kubva kune yakasara yemubiki weiyo mbiriso, munyu, chimera kuburitsa, B mavitamini uye yemuriwo mushoma. Inonyanya kufarirwa muAustralia uye inosimudzirwa sechikafu chehutano, pamwe nekudyiwa nekuravira kwayo.

Vegemite Inobatsira

Vegemite ine yakasarudzika flavour iyo vanhu vangade kana kuvenga.

Asi, kuravira kwayo handiyo chete chikonzero nei vanhu vachidya. Izvo zvine hutano hunoshamisa.

Imwe yetea (5-gramu) inoshumirwa neyakajairwa Vegemite inopa (4):

• Makorori: 11
• Mapuroteni: 1.3 magiramu
• Mafuta: Asingasviki 1 gramu
• Carbs: Asingasviki 1 gramu
• Vhitamini B1 (thiamine): 50% yeiyo RDI
• Vitamini B9 (folate): 50% yeiyo RDI
• Vitamini B2 (riboflavin): 25% yeiyo RDI
• Vitamini B3 (niacin): 25% yeiyo RDI
• Sodium: 7% yeiyo RDI

Kunze kwerudzi rwekutanga, Vegemite inouya mune mamwe maratidziro akawanda, akadai seCheesybite, Reduced Salt uye Blend 17. Aya marudzi akasiyana anosiyanawo mumaprofayiri avo ehutano.

Semuenzaniso, Yakaderedzwa Salt Vegemite inopa yakaderera sodium, asizve chimwe-chechina chevitamini B6 yako yezuva nezuva uye vhitamini B12 inoda (4).

Vegemite ipfuma sosi yemavitamini B1, B2, B3 uye B9. Iyo Yakadzikiswa Munyu vhezheni zvakare ine mavitamini B6 uye B12.

Iwo maVitamini eVegemite Anogona Kuva Nesimba Hutano Kubatsirwa

Vegemite isosi yakanakisa yemavitamini B, ayo akakosha pahutano hwakanaka uye akabatanidzwa kune akasiyana marapiro ehutano (5).

Dai Kusimudzira Brain Hutano

B mavitamini akakosha zvakanyanya kune hutano hwakakwana hwehuropi. Kuderera kweropa reB mavitamini kwakabatanidzwa nehurombo husina kushanda uye kukuvara kwetsinga.

Semuenzaniso, yakaderera vhitamini B12 mazinga akave akabatanidzwa nehurombo kudzidza uye ndangariro. Uye zvakare, vanhu vane vhitamini B1 kushomeka vanogona kutambura nekusafunga ndangariro, kudzidza matambudziko, delirium uye kunyangwe kukuvara kwehuropi (,).

Zvakare, kuwanda kwakakwira kweB mavitamini, akadai seB2, B6 uye B9, zvakabatanidzwa pakudzidza kuri nani uye kuita kwendangariro, kunyanya pakati pevanhu vane hurema hwepfungwa ().

Izvo zvakati, hazvina kujeka kana B mavitamini anogona kusimudzira hutano hwako hwehuropi kana iwe usina kushomeka.

Dai Kuderedza Kuneta

Kuneta idambudziko rakajairika iro rinobata mamirioni avanhu pasirese.

Chimwe chinokonzera kuneta kushomeka kweimwe kana mamwe mavhitaminzi eB.

Sezvo mavhithamini eB achiita basa rakakosha mukushandura chikafu chako kuita mafuta, hazvishamise kuti kuneta uye kushoma kwesimba zviratidzo zvakajairika zvekushomeka kwevhitamini B ().

Kune rimwe divi, kugadzirisa kushomeka kwevhitamini B kunogona kusimudzira masimba ako esimba ().

Inogona Kubatsira Kuderedza Kushushikana uye Kushushikana

Kuwedzera kwemavitamini B kwakabatanidzwa kumatunhu epasi ekunetseka nekushushikana.

Imwe ongororo yakawana kuti vatori vechikamu avo vaigara vachidya mbiriso-yakapararira saVegemite vakaona zviratidzo zvishoma zvekushushikana nekushushikana. Izvi zvinofungidzirwa kuti zvinokonzerwa nevhitamini B yezviri kupararira (11).

Mavitamini mazhinji B anoshandiswa kugadzira mahormone anodzora manzwiro, senge serotonin. Uyezve, kushomeka kwemavitamini mazhinji B kwakabatana nekushushikana, kushushikana uye kushushikana.

Inogona Kubatsira Yakaderera Hosha Yemwoyo Dambudziko Njodzi Zviitiko

Chirwere chemwoyo chinokonzeresa mumwe chete muvatatu vakafa munyika ().

Vitamin B3, iyo iriko muVegemite, inogona kudzora chirwere chemoyo njodzi senge yakakwira triglycerides uye "yakaipa" LDL cholesterol kune vanhu vakuru, kunyanya avo vane mwero wakakwira.

Kutanga, ongororo yezvidzidzo yakawana vhitamini B3 inogona kudzikisa triglyceride mazinga ne20-50% ().

Chechipiri, kutsvagisa kwakaratidza kuti vhitamini B3 inogona kudzikisa mwero weLDL ne5-20% (14).

Chekupedzisira, vhitamini B3 inogona kukwidza "yakanaka" HDL cholesterol mwero kusvika kusvika 35% (,).

Izvo zvakati, vhitamini B3 haishandiswe seyakajairwa kurapwa kwechirwere chemoyo, sezvo madosi epamusoro ave akabatanidzwa kune asina kugadzikana mhedzisiro ().

Vegemite ine hupfumi hweB mavitamini ayo akave akabatanidzwa kune zvakanaka zvehutano senge zviri nani hutano hwehuropi uye kudzikisira kuneta, kushushikana, kushushikana uye chirwere chemwoyo njodzi.

Vegemite Yakadzika muCalorie

Zvichienzaniswa nekupararira kwakawanda pamusika, Vegemite inoderera zvishoma mumakori. Muchokwadi, imwe yetiipuni (5 magiramu) ine chete gumi nemaviri macalorie.

Izvi hazvishamise nekuti inongova ne1.3 gramu eprotein uye pasina mafuta kana shuga.

Vavengi veVegemite havana chikonzero chekushushikana nezvekupararira uku kuchikanganisa zviuno zvavo. Vanhu vari kuyedza kudzikisa huremu vanogona kuwana Vegemite yakanyanya yakaderera-koriori nzira yekuwedzera zvinonaka kune avo madhishi.

Uye zvakare, nekuti ine inenge isina shuga, Vegemite haizokanganisa mashuga eropa rako.

Vegemite ine 11 macalorie chete pa teaspoon (5 gramu), sezvo iri shoma mumapuroteni uye ane mafuta-uye shuga-isina. Izvi zvinoita kuti ive huru sarudzo yekuchengetedza kana kurasikirwa uremu.

Zviri Nyore Kuwedzera kune Kudya Kwako

Kwete Vegemite chete inonaka, zvakare zvine mutsindo uye zviri nyore kuwedzera kuchikafu chako.

Kunyange ichikwidziridzwa sechikafu chehutano, maAusi akawanda anongodya Vegemite nekuda kwekuravira kwayo.

Nzira yakajairika yekunakirwa neVegemite ndeyekuparadzira kamari kadiki pane chimedu chechingwa. Inogona zvakare kuwedzera munyu kurova kumapiza akagadzirwa epamba, burger, masobho uye casseroles.

Iwe unogona kuwana dzakawanda dzimwe nzira dzekugadzira dzekushandisa Vegemite pane yavo yepamutemo webhusaiti.

Vegemite inochinja-chinja uye zviri nyore kuwedzera pane chako chikafu. Edza izvi sekupararira pachingwa kana mumarepepe akadai sepiza dzakagadzirwa pamba, burger, masobho uye casseroles.

Inofananidzwa sei kune dzimwe nzira?

Kunze kweVegemite, Marmite uye Promite mamwe maviri akakurumbira mbiriso-yakapararira.

Marmite ndeye yeBritish brewer's mbiriso yakabuda kupararira iyo yakagadzirwa muna 1902. Kuenzaniswa neVegemite, Marmite ine (17):

• 30% yakaderera vhitamini B1 (thiamine)
• 20% mashoma vhitamini B2 (riboflavin)
• 28% zvimwe vhitamini B3 (niacin)
• 38% zvishoma vitamini B9 (folate)

Uye zvakare, Marmite inopa 60% yezvinodiwa zvevakuru zvezuva nezuva zvevhitamini B12 (cobalamin), iyo inongowanikwa muReduced Salt Vegemite, kwete iyo yekutanga vhezheni.

Edza-huchenjeri, vanhu vanoona kuti Marmite ine yakapfuma uye ine munyu kuravira kupfuura Vegemite.

Chivimbiso ndeimwe mbiriso-yakapararira inogadzirwa zvakare muAustralia.

Kufanana neVegemite, inogadzirwa kubva kune yakasara yekubika mbiriso mbiriso uye yemuriwo mushoma. Kune rimwe divi, Promite ine shuga yakawanda kupfuura Vegemite, ichipa kunaka kunonaka.

Promite inosiyanawo zvinehutano, sezvo muna2013 mugadziri wayo akabvisa mavhitaminzi B1, B2 neB3, pamwe nevaviri vanogadzira zvinwiwa. Zvinoenderana nekuchengetwa kwevatengi kwaMasterfoods, izvi zvakabatsira vatengi kutarisisa mavitamini aya pasina kukanganisa kuravira kana kugadzirwa kwaPromite.

Vegemite ine mamwe mavitamini B1, B2 uye B9 kupfuura Marmite, asi mashoma B3 uye B12. Iyo zvakare ine yakawanda yakazara B mavitamini kupfuura Promite.

Chero Hutano Kunetseka?

Vegemite inopararira zvine hutano ine hushoma hushoma nezvehutano.

Zvisinei, vamwe vanhu vanonetseka kuti Vegemite ine sodium yakawandisa. Teasipuni imwechete (5 gramu) yeVegemite inopa 5% yezvaunoda zuva nezuva sodium.

Sodium, iyo inonyanya kuwanikwa munyu, yakawana mukurumbira wakashata, sezvo ichibatanidzwa nemamiriro emwoyo, BP uye kanzuru dzemudumbu (,).

Zvisinei, sodium inobata vanhu zvakasiyana. Vanhu vari panjodzi huru yezvinhu zvine chekuita nemoyo nekuda kwekudyiwa nesodium vanhu vane kukwirisa kweropa kana kunzwira munyu (,).

Nekudaro, iwe unogona kunakirwa nekuravira kweVegemite kunyangwe iwe uchinetsekana nezvayo yema sodium zvirimo nekusarudza Yakaderedzwa Munyu imwe nzira. Iyi sarudzo inopawo akasiyana mavitamini eB, ichiita sarudzo yakanaka pane yekutanga vhezheni.

Zvakare, vanhu vanowanzo shandisa chete mutsvuku mutete weVegemite nekuda kweiyo yakasarudzika yakafuma uye ine munyu kuravira. Izvi zvinoreva kuti vanowanzodya zvakaderera pane iyo yeti teaspoon (5-gramu) yekukura saizi.

Vegemite yakakwira sodium zvinyorwa hazvifanire kuve kunetsekana nekuti vanhu vanowanzo shandisa zvidiki zvidiki. Kana iwe uchinetseka, sarudza yakaderedzwa Munyu vhezheni.

Icho Chinokosha

Vegemite ndeyekupararira kweAustralia kwakagadzirwa kubva kune yakasara mbiriso yemubiki, munyu, chimera uye mushoma wemuriwo.

Iyo sosi yakanaka kwazvo yevhitamini B1, B2, B3 uye B9. Iyo Yakadzikiswa Munyu vhezheni kunyange ine mavitamini B6 uye B12.

Aya mavitamini anogona kutsigira hutano hwehuropi uye kudzikisa kuneta, kushushikana, kushushikana uye chirwere chemoyo njodzi.

Zvese zvataurwa, Vegemite isarudzo yakanaka ine mashoma matambudziko ehutano. Iyo ine yakasarudzika, yakapfuma, ine munyu kuravira kunodiwa nevanhu vazhinji vekuAustralia uye kuri nyore kuwedzera kune chako chikafu.