Ukhova olungavuthiwe, noma IPharadesi uMose, iwukudla okuyisisekelo ekudleni kwasezindaweni ezishisayo, okwaziswa ukuthungwa kwayo okunesitashi kanye noshukela ophansi. Ngokungafani nama-plantain avuthiwe, inyama yawo eluhlaza, eqinile iwenza ilungele ukusetshenziswa kokupheka nokwelapha kuyo yonke i-Afrika nangale kwayo.
Lesi sitshalo, esivame ukuphutha njengesihlahla, singesomndeni wakwaMusaceae. E-Nigeria, yaziwa ngokuthi “Ogede nla” ngesi-Yoruba noma “Ayaba” ngesi-Hausa. Amaqabunga ayo ahlala eluhlaza kanye nesiqu sawo esithambile kunomthelela ekwenzeni kwayo izinto ezihlukahlukene ekudleni nasemakhambi emithi.
Iphrofayili yomsoco we-plantain engavuthiwe isekela ukudla okugxile kwezempilo. Inothe nge-fiber, amavithamini, namaminerali, iwumgomo wokuphatha izimo ezifana nesifo sikashukela noma izinkinga zokugaya ukudla, ezigxile kakhulu emithini yesintu.
Ukuguquguquka kwayo kokupheka kukhanya ezitsheni ezifana nephalishi noma ama-chips. Ngaphandle kokudla, amaqabunga ayo, izimpande, kanye nencindi yayo isetshenziswa ekwelapheni ngamakhambi, ekwelapheni izifo ezisuka ezilonda kuya ezinkingeni zezinso ngempumelelo yemvelo.
Inkomba ye-glycemic ephansi yesitshalo kanye nokuminyana kwezakhamzimba kusenza sibe ukudla okuphezulu kakhulu. Akuyona nje ingxenye yokudla kodwa iyinsiza ephelele, enikeza izinzuzo kusukela ekulawulweni kwesisindo kuya ekupholeni kwesilonda.
Lesi sihloko sihlola ukondleka kwe-plantain engavuthiwe, izinzuzo zezempilo, ukusetshenziswa okungokoqobo, nokusekelwa kwesayensi, inikeza umhlahlandlela ocacile wendima yawo kwezempilo namasiko.
Funda Futhi: Izingxenye Ezihlukene Zamafomu Okutshala Izitshalo
Inani Lomsoco We-Platain Engavuthiwe
1. I-Dietary Fiber: Ukhova olungavuthiwe lugcwele i-fiber yokudla, lukhuthaza ukugaya okunempilo nokuvimbela ukuqunjelwa. Isekela amagciwane amathumbu, iqinisekisa ukunyakaza kwamathumbu okushelelayo futhi inciphisa ukuqunjelwa ukuze kube nempilo engcono yokugaya.
2. Isitashi Esingazweli: Lesi isitashi sisebenza njenge-fiber, simelana nokugaya emathunjini amancane. Kuyasiza ukulawula ushukela wegazi futhi kukhuthaze ukugcwala, kusize ukulawula isisindo kanye nokusimamisa amazinga wamandla.
3. I-Potassium: Ecebile nge-potassium, ukhova ongavuthiwe usekela impilo yenhliziyo ngokulawula umfutho wegazi. Kuyasiza futhi ukusebenza kwemisipha kanye nebhalansi yoketshezi, kwehlise ubungozi bezinkinga zenhliziyo nemithambo yegazi.
4. Uvithamini C: I-plantain engavuthiwe inikeza i-vitamin C, i-antioxidant enamandla. Iqinisa amasosha omzimba, ivikele ekulimaleni kwamangqamuzana, futhi isekele impilo yesikhumba, isize umzimba ukuba ulwe nezifo ngempumelelo.
5. Insimbi: I-ayoni ku-plantain engavuthiwe isekela ukukhiqizwa kwe-hemoglobin, ebalulekile ekuthuthweni komoya-mpilo. Kuyasiza ukuvimbela i-anemia, ukugcina amazinga wamandla, ikakhulukazi kulabo abanempilo esebenzayo noma enzima.
6. Magnesium: Le mineral isiza ukusebenza kwemisipha nezinzwa ngenkathi isekela impilo yamathambo. I-Magnesium ku-plantain engavuthiwe ibuye ikhulise ukukhiqizwa kwamandla, okubalulekile ezinqubweni ze-metabolic.
7. I-Vitamin B6: Ukhova olungavuthiwe luqukethe i-vitamin B6, esekela impilo yobuchopho nokulawulwa kwemizwelo. Isiza ukukhiqizwa kwe-neurotransmitter, isiza ukunciphisa ingcindezi futhi ithuthukise ukusebenza kwengqondo.
8. I-calcium: I-calcium iqinisa amathambo namazinyo, kuyilapho futhi isekela ukufinyela kwemisipha. Okuqukethwe kwe-calcium ye-plantain engavuthiwe kunomthelela empilweni yamathambo, ikakhulukazi ezinganeni nakubantu abadala.
9. Inulin: I-prebiotic fiber, i-inulin ikhuthaza impilo yamathumbu ngokudla amagciwane anenzuzo. Itholakala ku-plantain engavuthiwe, ithuthukisa ukugayeka kokudla kanye nokumuncwa kwezakhi ukuze ube nempilo enhle.
10. Okuqukethwe Ushukela Ophansi: Ngoshukela omncane, ukhova olungavuthiwe lulungele abanesifo sikashukela. Ama-carbohydrate ayo ayinkimbinkimbi anikeza amandla aqhubekayo ngaphandle kokubangela ukukhuphuka kweglucose yegazi, okusekela impilo ezinzile.
Lezi zakhi zenza ukhova ongavuthiwe ube namandla okunomsoco. Ibhalansi yayo ye-fiber, amavithamini, namaminerali isekela ukudla okunempilo, okwenza kube isengezo esibalulekile ekudleni okuhlukahlukene.
Izinzuzo Zezempilo Ze-Unripe Plantain
1. Ukulawula isifo sikashukela: Isitashi esingavuthiwe se-plantain esimelana nesitashi sibambezela ukumuncwa kwama-carbohydrate, kusimamise ushukela osegazini. Isibonelo, umuntu onesifo sikashukela waseNigeria wabika amazinga eglucose athuthukile ngemva kokudla iphalishi likakhova njalo, okubonisa izinzuzo zalo ezingokoqobo.
Ukusetshenziswa: Bilisa ukhova ongavuthiwe, uhlanganise uphuthu, futhi udle inkomishi eyodwa nsuku zonke ngesitshulu semifino.
2. Ukuvinjelwa Nokuphulukiswa Kwezilonda: I-Leucocyanidin ku-plantain engavuthiwe ivikela ulwelwesi lwesisu, inciphisa ingozi yezilonda. Isiguli esinezinkinga zesisu saphawula ukukhululeka ngemva kokusebenzisa impushana yekhasi le-plantain, egqamisa imiphumela yayo epholile.
Ukusetshenziswa: Yomisa amakhasi e-plantain angavuthiwe, ugaye ube yimpushana, hlanganisa ithisipuni elilodwa noju lwesipuni esisodwa soju, futhi uthathe kabili nsuku zonke.
3. Ukwesekwa Kwempilo Yenhliziyo: I-Potassium ilawula umfutho wegazi nokushaya kwenhliziyo, yehlisa ingozi yomfutho wegazi ophakeme. Umuntu onomfutho wegazi ophakeme wabona ukufundwa okuthuthukisiwe ngemva kokudla ukhova olubilisiwe njalo, okufakazela izinzuzo zalo zenhliziyo nemithambo yegazi.
Ukusetshenziswa: Bilisa ama-plantain amabili angavuthiwe futhi udle nesosi yemifino kathathu ngesonto.
4. Ukugaya Okuthuthukisiwe: I-fiber ephezulu ivimbela ukuqunjelwa futhi isekela izimbali zamathumbu. Owesifazane one-IBS uthole impumuzo ngokungeza ufulawa we-plantain ongavuthiwe ekudleni, okubonisa izinzuzo zawo zokugaya ukudla.
Ukusetshenziswa: Yenza ufulawa we-plantain ongavuthiwe ube inhlama ewugqinsi (amala) futhi udle inkomishi engu-1 nesobho kabili ngesonto.
5. Ukulawulwa Kwesisindo: Isitashi esimelana nakho sikhuthaza ukusutha, sinciphisa ukudla ngokweqile. Imvelo yayo enekhalori ephansi isiza ukwehla kwesisindo, ikwenze kube ukukhetha okusebenzayo kulabo abalawula isisindo sabo.
Ukusetshenziswa: Rosa ukhova olulodwa olungavuthiwe futhi udle njengokudla kwansuku zonke ukuze unqande indlala.
6. Impilo Yezocansi Ethuthukisiwe: Izakhamzimba ezifana ne-magnesium zithuthukisa ukuzala kwabesilisa kanye ne-libido. Ukudla ukhova ogazingiwe njalo kunconywa emadodeni anesibalo esincane sesidoda.
Ukusetshenziswa: Rosa ama-plantains amabili angavuthiwe futhi udle nsuku zonke nesobho lemifino inyanga eyodwa.
7. Ukwesekwa Kwempilo Yezinso: Ijusi yezimpande ze-Plantain ikhuthaza ukugeleza komchamo, isize ukusebenza kwezinso kanye nokukhipha ubuthi. Yehlisa ubunzima bezinso, isekele impilo yezinso isiyonke.
Ukusetshenziswa: Khipha ijusi ezimpandeni zika-plantain, hlanganisa inkomishi engu-1 noju lwenkomishi engu-½, futhi uthathe izipuni ezi-3 kathathu ngosuku.
8. Ukuvikelwa Kwe-Antioxidant: I-Vitamin C nama-polyphenols alwa nengcindezi ye-oxidative, ehlisa ingozi yezifo ezingapheli. Ukusetshenziswa njalo kusekela impilo yesikhathi eside ngokunciphisa umonakalo wamahhala.
Ukusetshenziswa: Bilisa ukhova ongavuthiwe ngekhasi bese uphuza inkomishi engu-1 yomhluzi nsuku zonke.
9. Amandla Amathambo Namazinyo: I-calcium ne-magnesium iqinisa amathambo namazinyo, isekela impilo yamathambo. Kuwusizo ezinganeni nakubantu abadala abasengcupheni ye-osteoporosis.
Ukusetshenziswa: Lungiselela iphalishi le-plantain elingavuthiwe futhi udle inkomishi engu-1 kathathu ngesonto.
10. Ukupholiswa Kwenxeba: Ijusi leqabunga le-Plantain liyeka ukopha futhi likhuthaze ukuphulukiswa kwesilonda ngezinto ezilwa namagciwane. Isebenza kahle ekusetshenzisweni kwezihloko ekusikeni nasekushiseni.
Ukusetshenziswa: Khipha ubisi emaqabunga e-plantain amasha bese ufaka ezilonda kabili ngosuku.
Ukusetshenziswa kwe-Plantain Engavuthiwe
1. Izitsha zokupheka: Ukhova olungavuthiwe luyabiliswa, losiwe, noma luthoswe ezitsheni ezifana nephalishi, ama-chips, noma i-amala, esebenza njengesisekelo esiyisisekelo sokudla kwase-Afrika naseLatin America.
2. Ufulawa we-Plantain: Icutshungulwe ibe ufulawa, isetshenziselwa izinkwa ezingenagluten, amabhisikidi, noma unamathisele owugqinsi, olungele labo abanemikhawulo yokudla njengokungabekezelelani kwe-gluten.
3. Amakhambi Emithi: Ubisi, amaqabunga, nezimpande zelapha izifo ezifana nesifo sikashukela, izilonda, namanxeba, zisebenzisa izinhlanganisela ze-bioactive ze-plantain ezingavuthiwe emithini yesintu.
4. Ukwelashwa Kwezilonda: Ijusi leqabunga le-Plantain lisetshenziswa ekusikeni nasekushiseni ukuze kunqandwe ukopha futhi kukhuthaze ukuphulukiswa, okwaziswa ngenxa yezakhiwo zayo zemvelo zokulwa namagciwane.
5. Ukwelashwa Kwezilonda: Amakhasi omile we-plantain angavuthiwe, agaywe abe yimpushana, ahlanganiswe noju ukuze athobe futhi aphulukise izilonda zesisu ngempumelelo.
6. Ukulawula isifo sikashukela: Ukhova olungavuthiwe olubilisiwe noma olugazingiwe lusetshenziselwa ukulawula ushukela wegazi, lunikeza inketho ephansi ye-glycemic yokudla okunesifo sikashukela.
7. Ukwesekwa Kwezinso: Ijusi yempande ye-plantain, exutshwe noju, ikhuthaza ukugeleza komchamo futhi isekela ukusebenza kwezinso, isiza ukuqeda ubuthi kanye ne-metabolism.
8. I-Sexual Health Booster: Ukhova ongavuthiwe othosiwe uthuthukisa ukuzala kwabesilisa, ubhekane nenani eliphansi lesidoda futhi ukhulise i-libido ngokusetshenziswa njalo.
9. Usizo Lokugaya: I-plantain engavuthiwe ene-fiber ephezulu, elungiswe njengephalishi, ivimbela ukuqunjelwa futhi isekela impilo yamathumbu, ikhuthaza ukugayeka kokudla okuvamile.
10. Usizo Lokunciphisa Isisindo: Isitashi sawo esingazweli kanye nama-calories aphansi kwenza ukhova olungavuthiwe lube ukudla okugcwalisayo, okusetshenziselwa ukudla okulawula isisindo ukunciphisa indlala.
11. Ukunakekelwa Kwesikhumba: Ama-poultices amaqabunga e-Plantain, enziwe ngamaqabunga aphansi namafutha, elapha ama-rashes, ukusha, nokudlikizeka, enikeza ukukhululeka kwesikhumba semvelo.
12. Umthombo we-Antioxidant: Ukhova olungavuthiwe olubilisiwe olunama-peel lunikeza ama-antioxidants, adliwe njengomhluzi wokulwa nokucindezeleka okwenziwe nge-oxidative kanye nokusekela impilo.
Funda Futhi: Ukuhlukaniswa ngezigaba, Ukulimala Okudalwe, Ukuxilonga kanye Nezindlela Zokulawula Izifo Zezitshalo
Ubufakazi Besayensi Nezifundo Zesayensi Nge-Unripe Plantain
1. Izakhiwo Ze-Antidiabetic: U-Eleazu no-Okafor (2015) bathole ukhova olungavuthiwe lwehlise ushukela wegazi kanye ne-lipid peroxidation kumagundane esifo sikashukela, esekela ukusetshenziswa kwawo ekulawuleni isifo sikashukela nempilo yesibindi (Eleazu, CO, & Okafor, PN, 2015, Ijenali yocwaningo lwesifo sikashukela).
2. Umsebenzi We-Antioxidant: Shodehinde et al. (2015) ibonise i-plantain engavuthiwe ivimbela ama-enzyme axhunywe nesifo sikashukela, inciphisa ukucindezeleka kwe-oxidative futhi isekela amandla ayo e-antidiabetic (Shodehinde, SA, et al., 2015, Imithi Ehambisanayo Esekelwe Ebufakazini Neminye).
3. I-Anti-Ulcerogenic Effects: Okuhle kakhulu et al.. (1984) ikhombe i-leucocyanidin ku-plantain engavuthiwe njenge-ejenti elwa nezilonda, ivikela ekugugulekeni kwesisu kumagundane (Best, R., et al., 1984, Ijenali ye-Ethnopharmacology).
4. I-Lipid Peroxidation Inhibition: Okezie et al.. (2013) ibonise ukuthi okukhishwe kwe-plantain engavuthiwe kunciphisa i-lipid peroxidation kuma-pancreas amagundane, kugqamisa izinzuzo ze-antioxidant (Okezie, UM, et al., 2013, I-Asian Pacific Journal of Tropical Medicine).
5. Ukuhlaziywa Komsoco: U-Ketiku (1973) uqinisekise isitashi se-plantain esingavuthiwe kanye noshukela ophansi, oqinisekisa ukufaneleka kwawo ekudleni okune-glycemic ephansi (Ketiku, AO, 1973, Ijenali Yesayensi Yokudla Nezolimo).
Imibuzo Evame Ukubuzwa Mayelana Ne-Unripe Plantain
1. Ingabe ukhova olungavuthiwe luphephile kubantu abanesifo sikashukela?
Yebo, isitashi saso esingazweli sisiza ekulawuleni ushukela osegazini. Bilisa noma gazinga ukhova olulodwa futhi udle nsuku zonke nemifino.
2. Ingabe ukhova olungavuthiwe lungasiza ekunciphiseni isisindo?
Yebo, i-fiber yayo nesitashi esingazweli kukhuthaza ukugcwala. Rosa ukhova olulodwa nsuku zonke njengokudla okulula okunekhalori ephansi.
3. Ukhova olungavuthiwe luyisekela kanjani impilo yenhliziyo?
I-Potassium yehlisa umfutho wegazi. Bilisa ama-plantain amabili bese udla nesoso yemifino kathathu ngesonto.
4. Ingabe ukhova ongavuthiwe ungayelapha izilonda?
Yebo, i-peel powder yalo ithoba izilonda. Hlanganisa isipuni esingu-1 noju bese uthatha kabili nsuku zonke.
5. Ingabe ukhova ongavuthiwe uphephile ngesikhathi sokukhulelwa?
Gwema amafomu okwelapha njengejusi yezimpande; thintana nodokotela. Ukusetshenziswa kokupheka ngokuvamile kuphephile ngokulinganisela.
6. Ukhova olungavuthiwe lukuthuthukisa kanjani ukugaya?
I-fiber yayo ivimbela ukuqunjelwa. Yidla inkomishi engu-1 yephalishi lika-plantain kabili ngesonto nesobho.
7. Ingabe i-plantain engavuthiwe ingakhulisa inzalo?
Yebo, isekela ukuzala kwabesilisa. Rosa ama-plantain amabili nsuku zonke futhi udle nesobho inyanga yonke.
8. Ingabe ikhona imiphumela emibi ye-plantain engavuthiwe?
Ukusetshenziswa ngokweqile kungase kubangele ukuqunjelwa ngenxa ye-fiber. Namathela ezingxenyeni ezimaphakathi.
9. Wenziwa kanjani ufulawa we-plantain ongavuthiwe?
Hlanza, sika, womise bese ugaya ube yimpushana. Sebenzisa izitsha ezingenayo i-gluten njenge-amala.
10. Ingabe ukhova olungavuthiwe lungaselapha izinkinga zesikhumba?
Yebo, ubisi lweqabunga lusiza ukusha nokuqubuka. Faka ubisi olusha ezindaweni ezithintekile kabili ngosuku.
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: Ukuthi Ukusekela Abalimi Bangayizuzisa Kanjani Imiphakathi Yethu