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I-Digital Media

10 May 2024

Isexwayiso Somsoco: Nakhu okuqukethwe yi-arbi eyi-100-gram

I-Arbi, eyaziwa nangokuthi impande ye-taro noma i-colocasia, iyimifino yezimpande eguquguqukayo futhi enomsoco ethola ukuduma emhlabeni wonke. Lesi simangaliso esinesitashi sinikeza uhla lwezinzuzo zezempilo ngenxa yephrofayili yaso yezakhi ezihlaba umxhwele.

Ngokuka-G Sushma, isazi sezokudla komtholampilo, i-CARE Hospitals, i-Banjara hills, i-Hyderabad, i-arbi inokuqukethwe okuphezulu kwamanzi, okungasiza ekufakeni i-hydration phakathi nezinsuku ezishisayo zasehlobo.

"Ezinye izinhlelo zemithi yendabuko ziphakamisa ukuthi ukudla okuthile, kuhlanganise ne-arbi, kunezinto zokupholisa ezingasiza ukulinganisa izinga lokushisa lomzimba futhi zinikeze ukukhululeka ekushiseni. Nakuba ubufakazi besayensi balesi simangalo bunqunyelwe, ukufaka ukudla okupholisa njenge-arbi ekudleni kwakho kungase kunikeze impumuzo ye-subjective ngesikhathi sezulu esishisayo, "wanezela.

Nazi izizathu ezahlukahlukene zokuthi kungani i-arbi ifanele ukuba yingxenye yepuleti lakho kuleli hlobo, kanye nokwehlukaniswa kokuqukethwe kwayo komsoco.

Iphrofayili yokudla okunomsoco we-Arbi

I-Arbi iwukudla okunekhalori ephansi okugcwele izakhamzimba ezibalulekile. I-Sushma inikeze ukuhlukaniswa kwalokho okunikezwa ngamagremu angu-100 we-arbi eluhlaza:

Okuqukethwe  Inani le
Ama-calories Cishe 112
carbohydrate Cishe amagremu angama-26 (ikakhulukazi isitashi)
amaprotheni Cishe ama-1.5 amagremu
Ukudla Kwethambo Cishe 4 amagremu
Fat Okuncane ngokuvamile ngaphansi kuka-0.2 amagremu)
Vitamins I-Vitamin C (ukuzivikela, i-collagen synthesis), i-Vitamin E (i-antioxidant), i-Vitamin B6 (i-metabolism, isimiso sezinzwa)
Minerals I-Potassium (impilo yenhliziyo, umfutho wegazi), i-Magnesium (ama-enzyme), i-Iron (i-oxygen transport), i-Zinc (ukuzivikela komzimba, ukuphulukiswa kwesilonda)
Antioxidants Ama-Flavonoid nama-polyphenols ukulwa nama-radicals mahhala.

U-Arbi unezinhlobonhlobo zezinzuzo zezempilo, okwenza kube isengezo esibalulekile ekudleni kwakho, kusho uSushma:

  • Impilo Yokugaya: I-fiber ephezulu ikhuthaza ukujwayela kanye nempilo yamathumbu, okungase kunciphise ingozi yokuphazamiseka kokugaya ukudla.
  • Ukulawulwa Kwesisindo: I-Fiber ku-arbi ikugcina uzizwa ugcwele, yehlisa ukudla kwekhalori futhi isize nemizamo yokulawula isisindo.
  • Impilo Yenhliziyo: I-potassium ye-Arbi isiza ukulawula ukucindezelwa kwegazi, kuyilapho i-fiber ingase yehlise amazinga e-cholesterol, inikele enhliziyweni enempilo.
  • Ukusekelwa Kwamasosha omzimba: I-Vitamin C ku-arbi iqinisa amasosha omzimba ngokulwa nama-radicals mahhala futhi isekele ukusebenza kwamangqamuzana amhlophe egazi.
  • Ukuminyana Komsoco: I-Arbi inikeza izinhlobonhlobo zamavithamini abalulekile, amaminerali, kanye nama-antioxidants ukuze kusebenze kahle umzimba.
  • I-Gut Health: Isitashi esingazweli ku-arbi sisebenza njenge-prebiotic, amagciwane amathumbu anomsoco futhi akhuthaza inhlalakahle jikelele.

Ingabe abanesifo sikashukela bangayisebenzisa?

U-Sushma uthe abanesifo sikashukela bangadla i-arbi ngokulinganisela, kodwa kufanele uthintane nodokotela wakho ukuze uthole iseluleko somuntu siqu sokudla mayelana nokuphathwa kwesifo sikashukela. Nansi indlela yokuyiphatha ngempumelelo:

  • Ukulawula Ingxenye: Gada osayizi bezingxenye ukuze uvimbele ukukhuphuka kukashukela egazini.
  • Izindlela zokupheka: Khetha izindlela ezinempilo njengokubilisa, ukubilisa, noma ukubhaka esikhundleni sokuthosa.
  • Ukudla Okulinganiselayo: Bhangqa i-arbi namaprotheni namafutha anempilo ukuze ubambezele ukumuncwa kwama-carbohydrate.
  • Ukuqapha Ushukela Wegazi: Landelela amazinga kashukela egazini ngaphambi nangemva kokudla i-arbi ukuze uqonde umthelela wayo.

Ingabe kunenzuzo kwabesifazane abakhulelwe?

U-Arbi unikeza izakhi ezibalulekile zokukhulelwa okunempilo, kusho uSushma. Icebile nge-folate, ivimbela ukukhubazeka kwe-neural tube ku-foetus ekhulayo, kusho uSushma.

"Kusiza ukulwa nokuntuleka kwe-iron anemia, ukukhathazeka ngesikhathi sokukhulelwa. Futhi kunciphisa ukuqunjelwa, ukungakhululeki okuvamile kokukhulelwa futhi kulawule amazinga kashukela egazini, kunenzuzo kwabesifazane abakhulelwe abanesifo sikashukela," echaza.

Izinto okufanele uzikhumbule

Ngenkathi i-arbi inikeza izinzuzo eziningi, nazi ezinye izinto ezicatshangelwayo ngokusho kweSushma:

  • I-Allergies: Abanye abantu bangase baguliswe i-arbi noma imifino ehlobene nezimpande. Qaphela uma unolwazi lwe-allergies.
  • Okuqukethwe Kwekhabhohayidrethi: Bheka ubukhulu bezingxenye, ikakhulukazi uma ulawula ukudla kwama-carbohydrate.
  • Ukusetshenziswa ngokweqile: Ukudla ngokweqile noma izindlela zokupheka ezingenampilo kungaholela ekuzuzeni isisindo kanye nokungakhululeki kokugaya ukudla.
  • Izindlela Zokulungiselela: Khetha izindlela zokupheka ezinempilo njengokubilisa, ukubilisa, noma ukubhaka.
  • Ukupheka Okuphelele: Ngaso sonke isikhathi pheka i-arbi kahle ukuze uqede amagciwane atholakala ekudleni.

Isixhumanisi Esiyisethenjwa

https://indianexpress.com/article/lifestyle/food-wine/nutrition-alert-arbi-health-benefits-9278002/