Ithanga elithambile, elaziwa ngokuthi I-Western Telfairia noma “ugu” eNigeria, imifino eluhlaza enamahlamvu ehlonishwayo e-West Africa cuisine. Amaqabunga ayo agqamile kanye nembewu kugcwele imisoco, okwenza kube okuyisisekelo ekudleni okuningi. Le athikili ihlola inani layo lokudla okunempilo, izinzuzo zezempilo, ubufakazi besayensi, nemibuzo evamile.
Lesi sitshalo sikhula kahle ezindaweni ezishisayo, ikakhulukazi eNigeria, lapho sitshalwa khona kokubili izinjongo zokupheka nezokwelashwa. Amaqabunga e-Ugu avame ukusetshenziselwa isobho, izitshulu, noma ijusi ngezinzuzo zabo zezempilo. Ukuguquguquka kwayo kanye nokuminyana kwezakhi kuyenza ibe isengezo esibalulekile kunoma yikuphi ukudla.
Ngaphandle kokusetshenziswa kwawo kwezokupheka, ithanga elishaywayo linokubaluleka kwamasiko. Emithi yesintu yase-Afrika, isetshenziselwa ukwelapha izifo ezihlukahlukene, kusukela ezindabeni zokugaya ukudla kuya ekuqiniseni amasosha omzimba. Ucwaningo lwesimanje manje seluyafinyelela, luqinisekisa eziningi zalezi zimangalo zendabuko ngobufakazi besayensi.
Udumo lwale mifino isukela ekukhuleni kwayo ezimeni ezihlukahlukene, okwenza ifinyeleleke emakhaya amaningi. Kungakhathaliseki ukuthi aphuziwe amasha, omisiwe, noma anejusi, amaqabunga e-ugu aletha ingxube enamandla yamavithamini, amaminerali, nama-antioxidants akhuthaza impilo yonke.
Izigaba ezilandelayo zifaka phakathi iphrofayili yokudla okunempilo, izinzuzo zezempilo, kanye nokusekelwa kwesayensi kwethanga elithambile. Kusukela ekusekeleni impilo yenhliziyo kuya ekuthuthukiseni inzalo, le mifino ihlinzeka ngezinhlobonhlobo zezinzuzo ezisekelwa kokubili isiko nesayensi.
Ukuqonda indlela yokuhlanganisa i-ugu ekudleni kwakho kungavula amandla ako aphelele. Ngamathiphu okusetshenziswa asebenzayo kanye nemininingwane esekelwe ebufakazini, lesi sihloko sinikeza umhlahlandlela ophelele wokwandisa izinzuzo zalesi sitshalo esimangalisayo.
Funda Futhi: Izinzuzo Zezempilo Eziqinisekisiwe ezingama-30 ze-Okra (I-Lady Finger)
Inani Lomsoco Wethanga Elithambile
1. Ivithamini A: Amaqabunga amathanga athambile anovithamini A, obalulekile ekugcineni umbono onempilo, isikhumba, nokusebenza komzimba. Isekela ukukhula kwamangqamuzana futhi ivikela ezifweni. Ukunikezwa kwe-100g kunikeza ngaphezu kuka-50% wokudla okunconyiwe kwansuku zonke, ukukhuthaza impilo yamehlo kanye namandla onke.
Ukudla amaqabunga e-ugu njalo kungasiza ekuvimbeleni ukuntula uvithamini A, ikakhulukazi ezifundeni lapho ukutholakala kokudla okuhlukahlukene kunomkhawulo. Okuqukethwe kwayo okuphezulu kwe-beta-carotene kuyenza ibe yisinqumo esihle kakhulu sokuthuthukisa amasosha omzimba.
2. Uvithamini C: Ugu ungumthombo omkhulu kavithamini C, i-antioxidant enamandla esiza ekwakhekeni kwe-collagen, ukupholisa amanxeba, nokwesekwa kwamasosha omzimba. Ingxenye ye-100g iqukethe cishe u-20-30 mg wevithamini C, onikela ezidingweni zansuku zonke.
Le vithamini isiza ukulwa nokucindezeleka okwenziwe nge-oxidative, ukunciphisa ingozi yezifo ezingapheli. Ukufaka ugu ekudleni kuqinisekisa ukutholakala okuqhubekayo kwalesi sakhi esibalulekile.
3. Insimbi: Ithanga elithambile linensimbi eningi, ebalulekile ekukhiqizweni kwamangqamuzana egazi abomvu kanye nokuvimbela i-anemia. Ukunikezwa kwe-100g kunikeza cishe i-2-3 mg yensimbi, esekela ukuthuthwa komoyampilo emzimbeni.
Ugu olune-ayoni luzuzisa ikakhulukazi kwabesifazane abakhulelwe nalabo abane-anemia yokuntuleka kwe-iron, okusiza ukukhulisa amazinga wamandla kanye nempilo yonke.
4. I-calcium: Amaqabunga anikeza i-calcium, ebalulekile emathanjeni namazinyo aqinile. Ukunikezwa kwe-100g kuqukethe cishe i-100-150 mg ye-calcium, esekela impilo yamathambo nokusebenza kwemisipha.
Ukusetshenziswa njalo kwe-ugu kungasiza ekuvimbeleni i-osteoporosis, ikakhulukazi kubantu abadala, ngokuhlinzeka ngomthombo we-calcium osekelwe ezitshalweni.
5. Amaprotheni: Amaqabunga e-Ugu aqukethe inani elimangalisayo lamaprotheni emifino, cishe 3-4g ku-100g. Lokhu kusekela ukulungiswa kwemisipha, ukukhula, nokugcinwa komzimba wonke.
Njengomthombo wamaprotheni asekelwe ezitshalweni, ugu ulungele abadla imifino noma labo abafuna ukuhlukanisa ukudla kwabo amaprotheni.
6. Ifayibha: Ithanga elithambile linothile nge-fiber yokudla, lisiza ukugaya futhi likhuthaze impilo yamathumbu. Ukunikezwa kwe-100g kunikeza cishe u-2-3g we-fiber, okusiza ukulawula ukunyakaza kwamathumbu.
I-fiber ku-ugu isekela uhlelo olunempilo lokugaya ukudla, inciphisa ingozi yokuqunjelwa futhi ikhuthaze ukulinganisela kwe-gut microbiome.
7. Ivithamini E: Ugu luqukethe i-vitamin E, i-antioxidant evikela amangqamuzana emonakalweni futhi isekele impilo yesikhumba. Ingxenye ye-100g inikeza amanani amancane kodwa abalulekile alesi sakhi.
Le vithamini ithuthukisa ukunwebeka kwesikhumba futhi ingase inciphise izimpawu zokuguga, yenze ugu lube ukudla okuthuthukisa ubuhle.
8. Magnesium: I-Magnesium emathangeni ashisayo isekela ukusebenza kwemisipha nezinzwa, kanye nokukhiqizwa kwamandla. Ukunikezwa kwe-100g kunikeza cishe ama-30-40 mg we-magnesium.
Ugu olunothe nge-Magnesium lungasiza ekunciphiseni amajaqamba emisipha futhi luthuthukise amazinga wamandla, ikakhulukazi kubantu abakhuthele.
9. I-Potassium: Amaqabunga e-Ugu angumthombo omuhle we-potassium, elawula umfutho wegazi futhi isekela impilo yenhliziyo. I-100 g yokuphakela iqukethe cishe ama-400-500 mg we-potassium.
I-Potassium isiza ukulinganisa amazinga e-sodium, inciphisa ingozi yomfutho wegazi ophakeme futhi isekele umsebenzi wenhliziyo.
10. Ama-Antioxidants: Ithanga elithambile ligcwele ama-antioxidants afana nama-flavonoid nama-phenolic compounds, alwa nama-radicals mahhala futhi anciphise ukuvuvukala. Lezi zinhlanganisela zivikela izifo ezingapheli.
Ukufaka i-ugu ekudleni kwakho kungathuthukisa impilo yonke ngokunciphisa ukucindezeleka okwenziwe nge-oxidative nokusekela ukuphila kahle kwesikhathi eside.
Funda Futhi: Izinhlobo Ezihlukene Zomanyolo kanye Nendlela Esebenza Ngayo
Izinzuzo Zezempilo zePumpkin Fluted
1. Iqinisa Amasosha omzimba: Ithanga eligcwele uvithamini C no-A omningi kuqinisa amasosha omzimba, kusize umzimba ukuba ulwe nezifo. Lamavithamini athuthukisa ukusebenza kwamangqamuzana amhlophe egazi, avikele imikhuhlane nezinye izifo. Isibonelo, ukusetshenziswa njalo kusize imiphakathi yaseNigeria ukuthi igcine ukuzivikela komzimba okuqinile ngezikhathi zomkhuhlane.
Ukusetshenziswa: Hlanganisa i-100g yamaqabunga ama-ugu amasha namanzi ukwenza ijusi. Phuza inkomishi engu-1 nsuku zonke ukuze usekele impilo yokuzivikela komzimba.
Izakhiwo zayo zokuqinisa amasosha omzimba ziyenza ibe ikhambi elisetshenziswayo ezilungiselelweni zendabuko, manje ezigunyazwe isayensi yezokudla okunempilo yesimanje.
2. Ithuthukisa Ukugaya: I-fiber emaqabungeni ogu ikhuthaza ukugayeka kokudla okunempilo ngokwengeza inqwaba esitulweni futhi ivimbele ukuqunjelwa. Iphinde isekele i-gut microbiome enempilo, inciphisa ukuqunjelwa. Ezindaweni zasemakhaya, amasobho ogu avame ukudliwa ukuze kwehliswe ukungakhululeki kokugaya ukudla.
Ukusetshenziswa: Faka u-200g wamaqabunga ogu oqoshiwe esobho noma ezitsheni. Yidla ama-servings angu-1-2 ngesonto ukuze uthole impilo yokugaya.
Ukudla ugu njalo kungasiza ukugcina uhlelo lokugaya ukudla luqinile, ikakhulukazi kulabo abaphuma ithumbu ngendlela engavamile.
3. Isekela Impilo Yenhliziyo: I-Potassium nama-antioxidant emathangeni ashisayo asiza ukulawula umfutho wegazi futhi ehlise amazinga e-cholesterol. Lokhu kwehlisa ingozi yesifo senhliziyo. Ucwaningo lubonisa ukuthi ukudla okunothe nge-potassium kuthuthukisa imiphumela yenhliziyo nemithambo yegazi, okwenza ugu kube ukukhetha okunempilo kwenhliziyo.
Ukusetshenziswa: Faka u-150g wamaqabunga e-ugu esitsheni semifino. Yidla izikhathi ezingu-2-3 ngesonto ukuze usekele ukusebenza kwenhliziyo.
Izakhamzimba zayo ezivikela inhliziyo yenza ugu lube isengezo esibalulekile ekudleni okuhloswe ngaso ukuvimbela izinkinga zenhliziyo nemithambo yegazi.
4. Ithuthukisa Ukuzala: Amaqabunga ogu asetshenziswa ngokwesiko ukukhulisa inzalo kwabesilisa nabesifazane. Aqukethe i-zinc nama-antioxidants athuthukisa ikhwalithi yesidoda futhi asekele impilo yokuzala. Imibhangqwana eNtshonalanga Afrika ivame ukusebenzisa ijusi ye-ugu ukuze ikhulise inzalo.
Ukusetshenziswa: Ijusi 100g amaqabunga e-ugu nocezu oluncane lwejinja. Phuza inkomishi engu-1 nsuku zonke amaviki angu-2-3 ukuze usekele inzalo.
5. Ivimbela I-anemia: Okuqukethwe kwe-iron emathangeni ashisayo kusekela ukukhiqizwa kwamangqamuzana abomvu egazi, okusiza ukuvimbela nokwelapha i-anemia. Lokhu kunenzuzo ikakhulukazi kwabesifazane abakhulelwe nezingane. Isibonelo, i-ugu iyisisekelo sokudla kwaseNigeria ukulwa ne-anemia kubantu abasengozini.
Ukusetshenziswa: Faka ama-200g amahlamvu ogu esobhoni lemifino. Sebenzisa ama-servings angu-2-3 ngesonto ukuze ukhulise amazinga e-iron.
6. Ithuthukisa Impilo Yesikhumba: Amavithamini A, C, no-E akumaqabunga e-ugu asekela impilo yesikhumba ngokukhuthaza ukukhiqizwa kwe-collagen nokuvikela emonakalweni we-UV. Lezi zakhi zinciphisa izimpawu zokuguga futhi zithuthukise ukunwebeka kwesikhumba.
Ukusetshenziswa: Hlanganisa u-50g wamaqabunga e-ugu ube yi-smoothie enezithelo. Phuza inkomishi engu-1 izikhathi ezi-3-4 ngesonto ngesikhumba esikhazimulayo.
7. I-Aids Weight Management: I-fiber kanye ne-calorie ephansi yamaqabunga e-ugu ikhuthaza ukusutha, isiza ekulawuleni isisindo. I-100g yokuphakelwa inamakholori angaba ngu-30-40 kuphela, okwenza kube ilungele ukudla okuqaphela isisindo.
Ukusetshenziswa: Faka i-150g yamaqabunga e-ugu esaladini elinekhalori ephansi. Yidla nsuku zonke njengengxenye yokudla okulinganiselayo.
8. Isekela Impilo Yamathambo: I-calcium ne-magnesium emathangeni ashisayo kuqinisa amathambo futhi kuvimbele ukukhumuzeka kwamathambo. Lawa maminerali abalulekile ekugcineni amathambo, ikakhulukazi kubantu abadala.
Ukusetshenziswa: Engeza i-100g yamaqabunga e-ugu ekunyakazeni-gazinga. Yidla izikhathi ezingama-2-3 ngesonto ukusekela impilo yamathambo.
Ukudla njalo kungasiza ukugcina amathambo aqinile futhi kunciphise ingozi yokuphuka.
9. Yehlisa Ukuvuvukala: Ama-Antioxidants afana nama-flavonoid emaqabunga e-ugu anciphisa ukuvuvukala, okuxhunyaniswa nezifo ezingapheli njenge-arthritis nesifo sikashukela. Lokhu kwenza ugu lube ukudla okubalulekile okuqeda ukuvuvukala.
Ukusetshenziswa: Bilisa amahlamvu angu-100g bese uphuza njengetiye. Sebenzisa inkomishi engu-1 nsuku zonke ukuze unciphise ukuvuvukala.
10. Ithuthukisa Impilo Yamehlo: I-vitamin A ephezulu emaqabunga e-ugu isekela ukubona ngokuvikela i-retina nokuvimbela ukungaboni ebusuku. Inenzuzo ikakhulukazi ezindaweni ezinovithamini A.
Ukusetshenziswa: Faka u-150g wamaqabunga e-ugu esobhoni lemifino. Yidla izikhathi ezingu-2-3 ngesonto ukuze uthole impilo yamehlo.
11. Ilawula Ushukela Wegazi: Amaqabunga e-Ugu angase asize ukuzinzisa amazinga kashukela egazini ngenxa ye-fiber kanye nokuqukethwe kwe-antioxidant. Lokhu kunenzuzo ekulawuleni isifo sikashukela noma i-prediabetes.
Ukusetshenziswa: Ijusi 100g amaqabunga ugu ne cucumber. Phuza inkomishi engu-1 nsuku zonke ukuze usekele ukulawula ushukela wegazi.
12. Ithuthukisa Amazinga Amandla: I-iron ne-magnesium emathangeni ashisayo kuthuthukisa ukukhiqizwa kwamandla futhi kunciphise ukukhathala. Lokhu kuwusizo ikakhulukazi kubantu abakhuthele noma labo abanamandla aphansi.
Ukusetshenziswa: Faka u-200g wamaqabunga e-ugu esitsheni esicebile ngamaprotheni. Sebenzisa izikhathi ezingu-2-3 ngesonto ukuze uthole amandla aqhubekayo.
Ubufakazi Besayensi kanye Nezifundo Eziphathelene Nethanga Elithambile
1. Izici Ze-Antioxidant: Ucwaningo luka-Oboh et al. (2010) ithole ukuthi amaqabunga amathanga aphehliwe anamazinga aphezulu e-phenolic compounds nama-flavonoids, abonisa umsebenzi oqinile we-antioxidant. Lezi zinhlanganisela zisiza ukunciphisa ukucindezeleka okwenziwe nge-oxidative, okungenzeka kunciphise ingozi yezifo ezingapheli njengomdlavuza nesifo senhliziyo (Oboh, G., Nwanna, EE, & Elusiyan, CA, 2010).
2. Imithelela Yesifo Sikashukela: Ucwaningo luka-Eseyin et al. (2014) kubonise ukuthi okukhishwe kweqabunga le-ugu kwehlisa kakhulu amazinga eglucose egazini kumagundane anesifo sikashukela. Ucwaningo luphakamisa ukuthi i-fiber yayo kanye nama-antioxidants angasiza ukuphatha isifo sikashukela kubantu (Eseyin, OA, Sattar, MA, & amp; Rathore, HA, 2014).
3. Izinzuzo Zokulwa Ne-Anemic: Ucwaningo lwango-2016 olwenziwa nguDina et al. wabonisa ukuthi amaqabunga amathanga athambile athuthukisa amazinga e-hemoglobin kumagundane ane-anemic ngenxa ye-iron ephezulu. Lokhu kusekela ukusetshenziswa kwayo kwendabuko ekwelapheni i-anemia (Dina, OA, Adedapo, AA, & Oyinloye, OP, 2016).
4. Ukuthuthukisa Inzalo: UNwangwa et al. (2007) bathole ukuthi okukhishwe kweqabunga le-ugu kuthuthukisa ukubala kwesidoda kanye nokuhamba kahle kwamagundane abesilisa, okuphakamisa izinzuzo ezingaba khona zokuzala kwabesilisa. Lokhu kuhambisana nokusetshenziswa kwakho kwendabuko ekwelapheni inzalo yaseNtshonalanga Afrika (Nwangwa, EK, Mordi, J., & Ebeye, OA, 2007).
Lezi zifundo zigqamisa izinzuzo eziqinisekiswe ngokwesayensi zethanga elishaywayo, elisekela ukusetshenziswa kwalo kuzo zombili izindlela zempilo zendabuko nesimanje.
Imibuzo Evame Ukubuzwa Mayelana Nethanga Elithambile
1. Liyini ithanga elishaywayo, futhi lisetshenziswa kanjani?
Ithanga elithambile, noma ugu, imifino eluhlaza enamahlamvu esetshenziswa ukwenza isobho, izitshulu, namajusi. Idumile e-West Africa cuisine futhi yaziswa ngenxa yezakhiwo zayo ezinomsoco nezokwelapha.
2. Ingabe ithanga elithambile lingasiza ekunciphiseni isisindo?
Yebo, i-fibre yayo ephezulu kanye ne-calorie ephansi ikhuthaza ukusutha, kusiza ukulawula isisindo. Kufake kumasaladi noma ekudleni okunekhalori ephansi ukuze uthole imiphumela ehamba phambili.
3. Ingabe ugu luphephile kwabesifazane abakhulelwe?
Yebo, ugu lucebile nge-iron ne-folate, esekela ukukhulelwa. Nokho, thintana nodokotela ngaphambi kokuyengeza ekudleni kwakho ngamanani amakhulu.
4. Ithanga elithambile liyizuzisa kanjani impilo yesikhumba?
Amavithamini A, C, no-E akhuthaza ukukhiqizwa kwe-collagen futhi avikele ekulimaleni kwesikhumba, athuthukise ukunwebeka futhi anciphise izimpawu zokuguga.
5. Ingabe amahlamvu ogu angasiza ngesifo sikashukela?
Ucwaningo luphakamisa ukuthi ugu lungasiza ukulawula ushukela wegazi ngenxa ye-fiber kanye nama-antioxidants. Hlala uthintana nomhlinzeki wezempilo ukuze ulawule isifo sikashukela.
6. Kufanele ngiwagcine kanjani amaqabunga amathanga aphaphathekayo?
Gcina amaqabunga ama-ugu amasha esiqandisini, esongwe ngendwangu emanzi, kuze kube isonto. Zomise noma zifrize ukuze ugcine isikhathi eside.
7. Ingabe ikhona imiphumela emibi yokusebenzisa ugu?
Ugu ngokuvamile luphephile kodwa lungabangela ukungakhululeki kokugaya ukudla uma lusetshenziswe ngokweqile. Qala ngezingxenye ezincane bese uqapha ukusabela komzimba wakho.
8. Ingabe ithanga elishaywayo lingathuthukisa inzalo?
Yebo, i-zinc yayo kanye nama-antioxidant angathuthukisa inzalo kubo bobabili abesilisa nabesifazane, njengoba kusekelwa ukusetshenziswa kwendabuko kanye nezinye izifundo.
Ingabe unayo imibuzo, iziphakamiso, noma iminikelo? Uma kunjalo, sicela ukhululeke ukusebenzisa ibhokisi lokuphawula elingezansi ukuze wabelane ngemicabango yakho. Futhi sikukhuthaza ukuba wabelane ngomusa lokhu kwaziswa nabanye abangase bazuze kukho. Njengoba singakwazi ukufinyelela wonke umuntu ngesikhathi esisodwa, silwazisa kakhulu usizo lwakho ekusakazeni izwi. Siyabonga kakhulu ngokusekela kwakho nokwabelana!
Umshwana wokuzihlangula: Lesi sihloko senzelwe izinjongo zemfundo kanye nolwazi kuphela. Izinzuzo zezempilo ezichazwe zisekelwe ocwaningweni lwesayensi nolwazi lwendabuko. Azithathi indawo yeseluleko sezokwelapha esiqeqeshiwe, ukuxilongwa, noma ukwelashwa. Hlala uthintana nochwepheshe bezempilo ngaphambi kokusebenzisa noma yimaphi amakhambi noma amakhambi emvelo ngezinjongo zokwelapha.
Funda Futhi: Izisekelo Zokutshala Nokukhulisa Ingadi Yemifino