Chinodyiwa pacob kana kuvharwa, kudyiwa pazviputi kana kudyiwa muchimiro chesyrup, chibage chiri kwese kwese-zvakanyanya. Maererano ne U.S. Grains Council , muna 2016 uye 2017, United States yakakura zvinopfuura 14.6 bhiriyoni mabhuru echibage. Ndiwo anenge 385 miriyoni metric toni. Kune ani nani asina ruzivo rwezvekurima (ane mhosva), izvo zvinoturikira ku… zvakawanda.
Asi sezvo chiri kwese kwese sezvachiri, chibage dzimwe nguva chinowana rap yakaipa nekuda kwekusava neutano, kusvika kure nemuriwo. Ndiko kusaka takatanga kuongorora kuti kutsenga nzeve here kana kuti kwete kunokanganisa hutano hwedu. Verenga kuti uone kana mbeu idzi dziri kukuvadza kupfuura kunaka.
Ndedzipi Corn's Nutritional Stats?
Hezvino izvo zvaungatarisira kuwana mune imwe yepakati-saizi hura yechibage:
- 88 macalorie
- 4g mafuta ose
- 15 mg sodium
- 275mg potassium
- 19g makabhohaidhiretsi
- 2g kudya fiber
- 4g shuga
- 3g protein
Ndeapi Mabhenefiti ehutano hweCorn?
1. Ndiyo Yakanaka Kunobva Mavhitamini uye Minerals
Kunyanya, vhitamini C, B mavhitaminzi uye magnesium. Vhitamini C yakakosha mukugadzirisa masero, kuwedzera hutachiona uye ine anti-kuchembera zvinhu, nepo B mavhitaminzi akakosha mune simba metabolism. Magnesium yakakosha pakufambiswa kwetsinga uye kutsikisa tsandanyama.
2. Inogona Kubatsira Mukugaya
Iyo insoluble fiber muchibage inodyisa mabhakitiriya akanaka mumatumbu ako, ayo anobatsira mukugaya uye anobatsira kuti ugare wakajairwa. Asi kudzivirira kuvimbiswa haisiriyo chete rubatsiro rwekudya fiber. Pamusoro pekudzivirira kubva kumatambudziko emudumbu, kuwedzera kwefiber yekudya kwakabatana nenjodzi yakaderera yezvirwere zvakati wandei, kusanganisira chirwere chemoyo uye mamwe magomarara. chidzidzo ichi kubva kuKansas State University Dhipatimendi reHuman Nutrition. Kusiyana nezvimwe zviyo zvakawanda, chibage chikafu chisina gluten, zvichiita kuti ive sarudzo yakanaka kune vanhu vanodzivirira gluten asi vanoda kudya zviyo.
3. Inogona Kuvandudza Utano Hwemaziso
Chibage zvakare chakakwira mune carotenoids zeaxanthin uye lutein, izvo zvakaratidzwa kusimudzira macular hutano. Maererano ne chidzidzo chakaburitswa mu Nutrients , lutein uye zeaxanthin zvinogona kudzivirira uye kuderedza cataract uye zera-ane hukama macular degeneration. Vitamin C inogona zvakare kubatsira kuderedza njodzi yako yekubatwa necataract, anodaro iyo American Optometric Association (AOA) . Zvimwe zvekudya zvine huwandu hwemacarotenoids aya makarotsi, mashizha emashizha nembatatisi.
Chii Chinonzi Chibage Chinonzi Downsides?
1. Inogona Spike Ropa Shuga
Chibage uye zvimwe zvekudya zvine sitachi zvine mitoro yakakwira glycemic, inogona kugadzira shuga yeropa mushure mekudyiwa. Izvi zvinogona pakupedzisira kuita kuti iwe ude kudya zvakanyanya. Nemhaka yehuwandu hwayo hwe starch, vanhu vane chirwere cheshuga vanofanira kuderedza kudya kwavo kwechibage, nokuti zvidzidzo-zvakadai uyu rakabudiswa mu American Journal yeClinical Nutrition -vakaratidza kuti kudya kwakaderera-carb kunonyanya kushanda pakugadzirisa chirwere cheshuga.
2. Inogona Kubatsira Kuwedzera Weight
Mune a 2015 kudzidza paHarvard's T.H. Chan, vatsvakurudzi vakawana kuti kunyange kudya michero yakawanda nemiriwo yose inogona kukurudzira kuora muviri. Zvisinei, vatori vechikamu vakadzidza vaidya miriwo ine starchy (sechibage, mbatatisi nepizi) vainyanya kuwedzera huremu, nepo avo vaidya miriwo nemichero isina-starchy-yakadai sebhinzi, miriwo yemashizha egirinhi, maapuro, kana mapeya. yakakwirira mufiber uye yakaderera mumacarbohydrates—kurasikirwa uremu. Sei? Kuenzaniswa nemiriwo ine starchy, izvi zvisiri-starchy zvikafu zvine yakaderera glycemic mitoro, inoburitsa madiki uye mashoma eropa mashuga spikes mushure mekunge adyiwa, izvo zvinogona kuderedza nzara.
Zvakadini neCorn Syrup?
Kuzivikanwa kwechibage kwakawanda kunobva paukama hwayo kune sirasi yezviyo, sirasi yezvokudya yakagadzirwa kubva kune starch yechibage inoshandiswa kunyorovesa kugadzirwa, kuwedzera inzwi, kudzivirira crystallization yehuga uye kuwedzera kunaka. Zvakakosha kuchengeta mupfungwa kuti sirasi yezviyo nguva dzose haina kufanana neyo yakawanda-yakasvibiswa high fructose corn syrup (HFCS). Ose ari maviri anogadzirwa kubva kuchibage starch, asi anogara ari mushuga yechibage ane 100 muzana glucose, nepo mamwe eshuga ari muHFCS achichinjwa kubva kuglucose kuenda kumuzukuru wayo ane ngozi zvikuru fructose. A UCLA kudzidza vakawana kuti nyika dzinosanganisa high-fructose corn syrup muzvokudya zvakagadzirwa uye zvinwiwa zvinwiwa zvine huwandu hwechirwere cheshuga kupfuura nyika dzisingashandisi sweetener.
Sirasi yechibage-yakakwirira fructose kana kwete-inofanira kurapwa semamwe mashuga akacheneswa. Kamwe kamwe kamwe munguva pamwe hazvizokuurayi, asi zvinofanirwa kudyiwa zvine mwero. Zvinozivikanwa, zvisinei, kuti shuga yakawandisa yakawedzerwa yemarudzi ose-kwete chete high-fructose corn syrup-inogona kupa macalorie asingadiwi akabatanidzwa nezvinetso zvehutano, zvakadai sekuwedzera uremu, chirwere cheshuga chechipiri, metabolic syndrome uye high triglyceride mazinga, anodaro Katherine Zeratsky, R.D., L.D. Zvese izvi zvinowedzera njodzi yako yechirwere chemoyo.
Uye GMO Versus Non-GMO?
Maererano ne Center for Food Safety , kusvika ku92 muzana yechibage cheU.S. is genetically engineered (GE). Sei? Per the FDA , 'Vagadziri vemajini enjiniya zvirimwa nekuda kwezvikonzero zvakawanda zvakafanana izvo kuberekesa kwechinyakare kunoshandiswa. Vangada kugadzira zvirimwa zvinonaka zviri nani, goho rakakwirira (zvinobuda), kurwisa zvakanyanya kukuvadzwa kwezvipembenene, uye kusabatwa nezvirwere zvezvirimwa.' Asi izvozvo zvinoita kuti risave neutano hwakanaka here? Zvinoenderana ne meta-analysis yemakore makumi maviri nerimwe yedata remumunda rakaburitswa mujenari Scientific Reports , Chibage cheGE chakachengeteka pane chibage chisiri cheGE, sezvo chine mwero wakaderera wemycotoxins inowanzoitika, iyo ine muchetura unotyisa uye inogona kukonzera carcinogenic.
Chii Chinonyanya Kukosha?
Kufanana nezvokudya zvakawanda, chibage chinogona kuva chakanaka kwauri, chero bedzi iwe uchichidya zvine mwero-uye mune zvayo zvishoma-yakagadziriswa fomu (verenga: kwete sirasi yezviyo). Chibage inzvimbo yakanaka yefiber uye antioxidants inosimudzira hutano hwemaziso. Kudyiwa zvakawandisa, inogona kuwedzera shuga yeropa uye kuita kuti uwedzere uremu, asi inodyiwa muhuwandu hunonzwisisika, inogoneka uye inokwanisika kuwedzera kune hutano, hwakadzikama chikafu.
RELATED : 10 Zvinhu Mudzimai Wese Anofanira Kudya Zvakawanda
