Umdumbula, owaziwa ngokwesayensi ngokuthi I-Manihot esculenta, iyimpande enesitashi esilinywa kabanzi ezindaweni ezishisayo. Lesi sitshalo esishintshashintshashintshayo siyisisekelo sokudla kwezigidi zabantu, ikakhulukazi e-Afrika, eNingizimu Melika nase-Asia. Ukuqina kwayo esimweni sezulu esibi kuyenza ibe isilimo esibalulekile sokuvikeleka kokudla.
Isuka eNingizimu Melika, umdumbula ubulokhu ufuywa iminyaka engaphezu kuka-5,000. Namuhla, kuyisisekelo sezinhlobo eziningi zokudla, kusukela ku-fufu yase-Afrika kuya e-farofa yaseNingizimu Melika. Amaqabunga nezimpande zawo ziyadliwa, zinikeza uhla lwamathuba okupheka nokudla okunomsoco.
Ukubaluleka komdumbula kudlulela ngalé kokudla. Isetshenziswa emisebenzini yezimboni, njengokukhiqiza ama-biofuels kanye nesitashi. Kodwa-ke, izinzuzo zayo zezempilo yizona eziyenza iphawuleke ngempela, ihlinzeka ngemisoco ebalulekile kanye nezakhiwo zokwelapha ezingaba khona ezimweni ezihlukahlukene zempilo.
Naphezu kwezinzuzo zayo, umdumbula kumelwe ulungiswe kahle ukuze ugweme izingozi zempilo. Impande iqukethe i-cyanogenic glycosides, engakhulula i-cyanide uma ingaphekiwe noma icutshungulwe ngendlela efanele. Ukulungiselela kahle kuvula amandla ako okudla okunempilo ngokuphephile.
Lesi sihloko sihlola ukondleka kwe-cassava, izinzuzo zezempilo, nokusekelwa kwesayensi. Kusukela endimeni yawo ekugayeni ukudla kuya emandleni awo ekulawuleni izifo ezingelapheki, umdumbula ungaphezu nje kokuyisisekelo kodwa unamandla okudla okunempilo nokuguquguquka.
Ukuqonda izinzuzo ze-cassava nokusetshenziswa ngendlela efanele kungathuthukisa ukubaluleka kwayo ekudleni kwakho. Noma ngabe ufuna ukudla okunothe amandla noma amakhambi emvelo, umdumbula unikeza ingcebo yamathuba kubantu abakhathalela impilo.
Funda Futhi: Izimiso Zokuphatha Imfuyo Efanele
Inani Lomsoco Le-cassava
1. Ama-carbohydrate: Umdumbula ungumthombo ocebile wama-carbohydrate ayinkimbinkimbi, anikeza amandla angashintshi. Ukunikezwa kwe-100-gram kunikeza cishe amagremu angama-38 wama-carbohydrate, okwenza kube umthombo wamandla omuhle kakhulu kubantu abasebenzayo. Ama-carbohydrate aku-cassava ikakhulukazi isitashi, esiphuka kancane, siqinisekise ukukhululwa kwamandla okuqhubekayo. Lokhu kuyenza ilungele labo abadinga uphethiloli ohlala isikhathi eside, njengabasubathi noma abasebenza ngezandla.
2. I-Dietary Fiber: Umdumbula uqukethe i-fiber emaphakathi, cishe ngamagremu angu-1.8 ngamagremu ayi-100. I-fiber isiza ukugaya, ithuthukisa impilo yamathumbu, futhi isiza ukulawula amazinga kashukela egazini ngokunciphisa ukumuncwa kukashukela. Indima ye-fiber ku-cassava isekela isimiso esinempilo sokugaya ukudla, inciphisa ingozi yokuqunjelwa. Iphinde ikhuthaze amabhaktheriya e-gut azuzisayo, athuthukise ukusebenza kwawo wonke amathumbu.
3. Uvithamini C: Umdumbula uhlinzeka cishe ngo-20.6 mg kavithamini C ngamagremu angu-100, osekela impilo yokuzivikela komzimba. Le antioxidant ivikela amaseli emonakalweni futhi isiza ekwakhekeni kwe-collagen yokulungisa isikhumba nezicubu. I-Vitamin C etholakala kumdumbula iqinisa amasosha omzimba, isiza ukulwa nezifo. Izakhiwo zayo ze-antioxidant nazo zilwa nokucindezeleka okwenziwe nge-oxidative, okungaba nomthelela ezifweni ezingapheli.
4. I-Folate: Cishe nge-27 mcg ye-folate ngamagremu ayi-100, umdumbula usekela ukuhlukaniswa kwamaseli kanye nokuhlanganiswa kwe-DNA. Kubaluleke kakhulu ukuthi abesifazane abakhulelwe bavikele ukukhubazeka kwe-neural tube ezinganeni. Ukuba khona kwe-Folate kumdumbula kwenza kube isengezo esibalulekile ekudleni, ikakhulukazi komama abakhulelwe. Iphinde isekele ukukhiqizwa kwamangqamuzana abomvu egazi, inciphise ingozi ye-anemia.
5. Magnesium: Umdumbula unikeza cishe u-21 mg we-magnesium ngamagremu ayi-100. Le mineral isekela ukusebenza kwemisipha, impilo yezinzwa, kanye ne-metabolism yamandla, okunomthelela ebungqabanweni obuphelele. I-Magnesium ku-cassava isiza ukugcina ukuphumula kwemisipha futhi ivimbele ama-cramps, anenzuzo ikakhulukazi kubantu abakhuthele. Iphinde isekele impilo yenhliziyo ngokulawula umfutho wegazi.
6. I-Potassium: Ihlinzeka cishe ngama-271 mg ngamagremu ayi-100, okuqukethwe kwe-potassium yomdumbula kusekela impilo yenhliziyo, ibhalansi yoketshezi, nokufinyela kwemisipha, kunciphisa ingozi yomfutho wegazi ophakeme. Indima ye-potassium kumdumbula isiza ukugcina ibhalansi ye-electrolyte, ikakhulukazi ezindaweni ezishisayo lapho ukujuluka kuvame. Isekela impilo yenhliziyo nemithambo yegazi ngokuphikisana nemiphumela ye-sodium.
7. I-calcium: Umdumbula uqukethe cishe u-16 mg we-calcium ngamagremu ayi-100. Nakuba kungewona umthombo oyinhloko, kunomthelela empilweni yamathambo nokusebenza kwemisipha, ukusekela amandla amathambo. I-calcium ku-cassava, nakuba inesizotha, yengeza ekudleni kwansuku zonke, isekela ukuminyana kwamathambo. Lokhu kuwusizo ikakhulukazi kulabo abanokufinyelela okulinganiselwe emikhiqizweni yobisi.
8. Phosphorus: Cishe ngama-27 mg ngamagremu ayi-100, i-phosphorus kumdumbula isekela impilo yamathambo kanye nokukhiqizwa kwamandla. Isebenza kanye ne-calcium ukuze kugcinwe amathambo namazinyo aqinile.I-Phosphorus ithuthukisa indima yomdumbula empilweni yamathambo, iwenze ukudla okubalulekile ezindaweni lapho ukuntuleka kwezakhi kuvamile. Isiza futhi izinqubo zamandla eselula.
9. Insimbi: Umdumbula unikeza cishe u-0.3 mg wensimbi ngamagremu ayi-100. I-ayoni ibalulekile ekuthuthweni komoyampilo nokukhiqizwa kwamangqamuzana abomvu egazi, isiza ekuvimbeleni ukuntuleka kwegazi emzimbeni. I-ayoni kumdumbula isekela amazinga wamandla kanye nokusebenza kwengqondo. Nakuba ingewona umthombo oyinhloko, inomthelela ekwakhiweni kwensimbi iyonke, ikakhulukazi ekudleni okusekelwe ezitshalweni.
10. Amavithamini B: Umdumbula uqukethe amanani amancane amavithamini B afana ne-thiamin ne-riboflavin. Lezi zisekela i-metabolism yamandla kanye nempilo yesistimu yezinzwa, okuthuthukisa inhlalakahle jikelele. Amavithamini B e-cassava asiza ekuguquleni ukudla kube amandla, asekela imisebenzi yansuku zonke. Ukuba khona kwawo kwenza umdumbula ube isengezo esilinganiselayo ekudleni okungenamsoco.
Izinzuzo Zezempilo Ze-cassava
1. I-Energy Boost: I-carbohydrates eningi yomdumbula (38 amagremu ngamagremu ayi-100) inikeza umthombo wamandla osheshayo futhi oqhubekayo, olungele ukuphila okunzima ngokomzimba. Lokhu kwenza umdumbula ube yisisekelo sabalimi nezisebenzi zasezindaweni ezishisayo, lapho usebenza khona izinsuku eziningi zokusebenza. Ngokwesibonelo, eNigeria, i-cassava fufu iwukudla okudliwayo ukuze uthole amandla aqhubekayo.
Ukusetshenziswa: Bilisa amagremu angu-200 omdumbula, uhlanganise i-fufu, bese uphaka nesitshulu semifino ukuze uthole ukudla okunamandla amakhulu. Sebenzisa izinkomishi ezingu-1-2 nsuku zonke ukuze uthole amandla aqhubekayo.
2. Impilo Yokugaya Ukudla: I-fiber eku-cassava (amagremu angu-1.8 ngamagremu angu-100) ikhuthaza ukunyakaza kwamathumbu okuvamile futhi isekela i-gut microbiota, yehlisa izinkinga zokugaya njengokuqunjelwa.
Indima ye-fiber ku-cassava isekela amathumbu anempilo, ikakhulukazi ekudleni okungenayo imithombo yefayibha ehlukahlukene. Iyisisekelo sokudla kwase-Afrika, lapho kusiza khona ukugaya.
Ukusetshenziswa: Lungiselela amagremu angu-150 omdumbula obilisiwe ngohlangothi lwemifino enamaqabunga ukuze uthuthukise ukutholakala kwefayibha. Yidla izikhathi ezingu-2-3 ngesonto ukuze uthole impilo yokugaya ukudla.
3. Ukwesekwa Kwamasosha omzimba: Uvithamini C womdumbula (20.6 mg ngamagremu ayi-100) uqinisa ukuzivikela ngokuthuthukisa ukusebenza kwamangqamuzana amhlophe egazi kanye nokulwa nokucindezeleka kwe-oxidative. Emiphakathini yasemaphandleni, umdumbula uvame ukubhangqwa nemifino enovithamini C ukuze kuthuthukiswe amasosha omzimba. Ngokwesibonelo, e-Uganda, umdumbula udliwa nososo wamantongomane ukuze uthole umsoco.
Ukusetshenziswa: Hambisa amagremu angu-100 omdumbula bese ubhanqa namagremu angu-50 esipinashi ukuze uthole ukudla okuqinisa amasosha omzimba. Yidla izikhathi ezingama-2-3 ngesonto.
4. Ukulawulwa Koshukela Wegazi: Ifayibha yomdumbula kanye nama-carbohydrate ayinkimbinkimbi asiza ukuzinzisa ushukela wegazi ngokunciphisa ukumuncwa kweglucose, okuzuzisa ukulawulwa kwesifo sikashukela. EBrazil, i-cassava isetshenziswa ekudleni okune-glycemic ephansi ukulawula ushukela wegazi. Isibonelo, iziguli ezinesifo sikashukela zihlanganisa umdumbula obilisiwe ekudleni okunomsoco ukuze kulawuleke kangcono i-glucose.
Ukusetshenziswa: Ubilise amagremu angu-150 omdumbula bese ubhanqa namagremu angu-100 weprotheyini engenamafutha njengenhlanzi. Yidla izikhathi ezingu-1-2 ngesonto ukusekela ukuzinza kukashukela egazini.
5. Impilo Yenhliziyo: I-Potassium (271 mg ngamagremu ayi-100) kumdumbula isekela umfutho wegazi onempilo kanye nokusebenza kwenhliziyo nemithambo yegazi ngokulinganisa amazinga e-sodium. Indima ye-potassium ku-cassava ikwenza kube ukudla okunempilo enhliziyweni, ikakhulukazi ezifundeni ezingenakho ukufinyelela okulinganiselwe kweminye imithombo ye-potassium. Isekela impilo yonke yenhliziyo nemithambo yegazi.
Ukusetshenziswa: Rosa amagremu angu-200 e-cassava ngamafutha amancane namakhambi. Yidla izikhathi ezingama-2-3 ngesonto ukuze usekele impilo yenhliziyo.
6. Impilo Yamathambo: I-calcium ne-phosphorus ku-cassava (16 mg kanye no-27 mg ngamagremu angu-100) kufaka isandla ekuqineni kwamathambo, kunciphisa ingozi ye-osteoporosis. Lezi zimbiwa zenza umdumbula ube ukudla okubalulekile ezindaweni ezinobisi oluncane, okusekela impilo yamathambo ezinganeni ezikhulayo nakubantu abadala.
Ukusetshenziswa: Lungiselela amagremu angu-150 kafulawa womdumbula ephalishini. Yidla izinkomishi ezingu-1-2 ngesonto ukuze uthole ukwesekwa kwamathambo.
7. Ukulawulwa Kwesisindo: I-fiber yomdumbula kanye nama-carbohydrate ayinkimbinkimbi akhuthaza ukusutha, okusiza ukulawula ukudla kanye nokusekela ukulawulwa kwesisindo uma udliwe ngokusesilinganisweni. Imvelo yokugcwala komdumbula ikwenza ube yisisekelo sokudla okuqaphela isisindo emazweni amaningi, okuhlinzeka ngokwaneliseka ngaphandle kwamakholori eqile.
Ukusetshenziswa: Ubilise amagremu angu-100 e-cassava bese ubhanqa namagremu angu-50 wemifino ukuze uthole ukudla okuphansi kwekhalori, ugcwalise. Yidla izikhathi ezingu-2-3 ngesonto.
8. Ukuvimbela I-anemia: I-ayoni ne-folate kumdumbula (0.3 mg kanye no-27 mcg ngamagremu angu-100) kusekela ukukhiqizwa kwamangqamuzana egazi abomvu, kunciphise ingozi ye-anemia.Le misoco ibalulekile ezifundeni lapho i-anemia idlange khona, ikakhulukazi kwabesifazane nezingane abangakwazi ukufinyelela kalula ukudla okune-iron.
Ukusetshenziswa: Yenza isinkwa esiyisicaba sikafulawa womdumbula (amagremu ayi-100) bese uphaka nesitshulu sikadali. Yidla izikhathi ezingu-2-3 ngesonto ukuze uthuthukise ukudla okusansimbi.
9. Impilo Yesikhumba: I-Vitamin C ku-cassava isekela ukukhiqizwa kwe-collagen, ikhuthaza ukunwebeka kwesikhumba nokunciphisa izimpawu zokuguga njengemibimbi.Ama-antioxidants e-cassava azuzisa impilo yesikhumba, ikakhulukazi uma ehlangene nokunye ukudla okunomsoco ekudleni okunomsoco.
Ukusetshenziswa: Gcoba amagremu angu-100 omdumbula bese ubhanqa namagremu angu-50 esithelo esisawolintshi ukuze uthole ukudla okuthuthukisa isikhumba. Yidla izikhathi ezingu-2-3 ngesonto.
10. Ukwesekwa kwengqondo: Amavithamini B ku-cassava, njenge-thiamin, asekela impilo yobuchopho ngokusiza ukusebenza kwezinzwa kanye nokuguquguquka kwamandla. Lawa mavithamini enza umdumbula ube ukudla okuthuthukisa ubuchopho, ikakhulukazi ekudleni okungenazo izakhi ezihlukahlukene, okusekela ukucaca kwengqondo.
Ukusetshenziswa: Lungiselela amagremu angu-150 wephalishi lomdumbula namantongomane engeziwe ukuze ube nempilo yobuchopho. Yidla izikhathi ezi-1-2 ngesonto.
11. Izakhiwo Ezinqanda Ukuvuvukala: Ama-antioxidants e-cassava, njengovithamini C, anciphisa ukuvuvukala, okungenzeka adambise izimpawu zezimo ezifana nesifo samathambo. Le nzuzo ibaluleke kakhulu ekudleni kwendabuko lapho umdumbula uwukudla okuyinhloko, okusekela impilo kahle isiyonke.
Ukusetshenziswa: Bilisa amagremu angu-150 e-cassava bese uxuba nezinongo ezivimbela ukuvuvukala njenge-turmeric. Yidla izikhathi ezingama-2-3 ngesonto.
12. Enye Indlela Engenayo IGluten: Umdumbula awunayo i-gluten ngokwemvelo, okwenza ube umthombo wesitashi ophephile kulabo abanesifo se-celiac noma ukuzwela kwe-gluten. Ufulawa womdumbula usetshenziswa kakhulu ekubhakeni okungenalo i-gluten, unikeza enye indlela eguquguqukayo kulabo abanemikhawulo yokudla.
Ukusetshenziswa: Sebenzisa amagremu ayi-100 kafulawa womdumbula ukuze wenze isinkwa esingenayo i-gluten noma amakhekhe. Yidla izikhathi ezingu-1-2 ngesonto ngezinhlobonhlobo zokudla.
Ubufakazi Besayensi kanye Nezifundo Zemidumbula
1. Amandla Nokudla Okunempilo: Ucwaningo olwenziwe ngu Montagnac, et al.. (2009) ithole umdumbula uwukudla okunamandla amaningi ngenxa yokuqukethwe kwawo ama-carbohydrate, alungele ukubhekana nokungondleki ezindaweni ezisathuthuka. Inikeza i-160 kcal ngamagremu angu-100, isekela izidingo zamandla.
2. Impilo Yokugaya Ukudla: Okungenayo et al.. (2012) ukhombise ukuthi i-cassava dietary fiber isiza ukugaya futhi inciphisa ukuqunjelwa. Lolu cwaningo lugqamise indima yalo ekwenzeni ngcono ukuhamba kwamathumbu kubantu base-Afrika abadla ukudla okune-cassava.
3. Izinzuzo Ze-Antioxidant: RA Thilini Youth et al.. (2021) ithole ukuthi okuqukethwe kukavithamini C kumdumbula kunikeza izinzuzo zokulwa ne-antioxidant, kunciphisa ingcindezi ye-oxidative. Ucwaningo luqinisekisile indima yalo ekusekeleni impilo yokuzivikela komzimba ekudleni kwaseNigeria.
4. Ukulawula Ushukela Wegazi: Ucwaningo lwango-2018 olwenziwa ngu-Afolayan no-Olayiwola lubonise inkomba ye-glycemic ephansi yomdumbula (uma ilungiselelwe kahle) isiza ukulawula ushukela osegazini, ikwenze ulungele ukudla okudliwa yisifo sikashukela ngokusesilinganisweni.
Imibuzo Evame Ukubuzwa Nge-Cassava
1. Ingabe umdumbula uphephile uma ungawudla uluhlaza?
Cha, umdumbula ongahluziwe uqukethe i-cyanogenic glycosides, engakhulula i-cyanide. Yipheke njalo noma uyicubungule kahle ukuze uqinisekise ukuphepha.
2. Ungalungiswa kanjani umdumbula?
Umdumbula ungabiliswa, wosiwe, uthoswe, noma ugaywe ube ufulawa wezitsha ezinjenge-fufu, isinkwa, noma iphalishi. Ukucwiliswa emanzini nokupheka kususa ubuthi.
3. Ingabe umdumbula ukulungele ukwehlisa isisindo?
Yebo, imicu yomdumbula ikhuthaza ukusutha, isiza ekulawuleni isisindo. Yidla ngokulinganisela (100-150 amagremu) nemifino ukuze uthole ukudla okulinganiselayo.
4. Ingabe umdumbula ungasiza ngesifo sikashukela?
Inkomba ye-glycemic ephansi yomdumbula ingasekela ukulawula ushukela egazini lapho iphekwe kahle. Bhanqa amagremu angu-150 namaprotheni ukuze uthole imiphumela engcono kakhulu.
5. Ingabe umdumbula awunayo i-gluten?
Yebo, umdumbula awunayo i-gluten ngokwemvelo, okwenza ulungele isifo se-celiac noma abantu abazwela i-gluten. Sebenzisa ufulawa womdumbula ukubhaka.
6. Umdumbula uzuzisa kanjani impilo yesikhumba?
Uvithamini C we-cassava usekela ukukhiqizwa kwe-collagen, uthuthukise ukunwebeka kwesikhumba. Yidla amagremu ayi-100 ngezithelo ezisawolintshi izikhathi ezingama-2-3 ngesonto.
7. Ingabe umdumbula ungabangela ukungezwani komzimba nezinto ezithile?
Ukungezwani nomdumbula kuyivelakancane kodwa kungenzeka. Izimpawu zihlanganisa ukulunywa noma ukuvuvukala. Xhumana nodokotela uma ukusabela kwenzeka ngemva kokuphuza.
8. Ungakanani umdumbula ophephile ukuwudla nsuku zonke?
Ukuphakelwa kwamagremu angu-100-200 ngosuku kuphephile kubantu abaningi, inqobo nje uma kuphekwe kahle ukuze kukhishwe izinhlanganisela ze-cyanogenic.
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: Okufanele Ukwazi Ngaphambi Kokuthenga Ipulazi