Sunungura Simba reNopal reHutano uye Hutano

Ko kubatanidza nopal kana prickly pear cactus mukudya kwemunhu kungabatsira vanhu vari kuedza kuderedza shuga yeropa, kuzvimba, uye njodzi dzine chekuita nemoyo nezvirwere zvemetabolism?

Prickly pear cactus

Nopal, inozivikanwawo seprickly pear cactus, muriwo unoshanda zvakasiyana-siyana unogona kuwedzerwa chikafu zvirongwa zvekuwedzera fiber kudya, mavhitaminzi, zvicherwa, uye chirimwa-based compounds. Inokura muUS Southwest, Latin America, uye Mediterranean. Mapadhi, kana ma nopales kana cactus paddles, ane mavara akaita seokra uye zvishoma tartness. Iyo prickly pear cactus muchero, inonzi tuna muchiSpanish, inopedzwa zvakare. (Yunivhesiti yeArizona Cooperative Extension, 2019) Inowanzoshandiswa mumichero salsas, saladhi, uye madhiri uye inowanikwa seyekuwedzera mune piritsi uye fomu yehupfu.

Kushumira Saizi uye Zvokudya

Imwe kapu yenopales yakabikwa, yakatenderedza mapadhi mashanu, isina kuwedzera munyu, ine: (US Department of Agriculture, FoodData Central, 2018)

• Makorori - 22
• Mafuta - 0 magiramu
• Sodium - 30 milligrams
• Carbohydrates - 5 gramu
• Fiber - 3 gramu
• Shuga - 1.7 gramu
• Mapuroteni - 2 magiramu
• Vitamin A - 600 pasi rose zvikamu
• Vitamin C - 8 milligrams
• Vitamin K - 8 makirogiramu
• Potassium - 291 milligrams
• Choline - 11 milligrams
• Calcium - 244 milligrams
• Magnesium - 70 milligrams

Zvinowanzokurudzirwa kuti vanhu vazhinji vadye 2.5 kusvika 4 makapu emiriwo pazuva. (US Department of Agriculture, MyPlate, 2020)

Benefits

Nopal ine hutano hwakanyanya, ine macalorie mashoma, haina mafuta, sodium, kana cholesterol, uye izere nefiber, mavhitamini, zvicherwa, uye betalain. (Parisa Rahimi et al., 2019) Betalain i pigment ine anti-inflammatory properties. Izvo zvakasiyana-siyana zvefibers zvinogadzira yakaderera glycemic indekisi (inoyera kuti yakawanda sei chikafu chinosimudza mazinga ehuga mushure mekushandisa) inenge 32, kuwedzerwa kunokurudzirwa kune chirwere cheshuga-chinoshamwaridzana chikafu. (Patricia López-Romero et al., 2014)

Makwikwi

• Nopal ine zvakasiyana-siyana zvinobatsira makabhohaidhiretsi, mavhitaminzi, uye zvicherwa.
• Nopal ine soluble uye insoluble fiber, inobatsira shuga yeropa.
• Iyo ine zvakare vhitamini A, carotenoids, vhitamini C, calcium, uye chirimwa-based compounds senge phenols uye betalains. (Karina Corona-Cervantes et al., 2022)

Ropa reShuga Regulation

Tsvagiridzo yakaongorora kushandiswa kwenopal nguva dzose uye kuwedzera kwekudzora shuga yeropa. Chidzidzo cheshuga yeropa yakaongororwa kuwedzera nopal kune yakakwira-carbohydrate yemangwanani kana yemangwanani yakakwira muprotein yesoya muvanhu vekuMexico vane Type 2 chirwere cheshuga. Chidzidzo chacho chakawana kuti kudya nopales, anenge 300 magiramu kana 1.75 kusvika 2 makapu vasati vadya, kunogona kuderedza mushure mekudya / postprandial shuga yeropa. (Patricia López-Romero et al., 2014) Chidzidzo chekare chakava nemigumisiro yakafanana. (Montserrat Bacardi-Gascon et al., 2007) Vanhu vakapihwa zvisina tsarukano kuti vadye 85 gramu yenopal ine matatu akasiyana ekudya kwemangwanani:

• Chilaquiles - chikafu chinogadzirwa nechibage tortilla, mafuta emiriwo, uye pinto bhinzi.
• Burritos - yakagadzirwa nemazai, mafuta emiriwo, uye pinto bhinzi.
• Quesadillas - inogadzirwa nefurawa tortilla, chizi-mafuta mashoma, avocado, uye pinto bhinzi.
• The mapoka akagoverwa kudya nopales aiva nekuderera kweshuga yeropa. Kwaiva ne:
• 30% kuderedzwa muboka re chilaquiles.
• 20% inoderera muboka reburrito.
• 48% kuderedza muboka requesadilla.

Zvisinei, zvidzidzo zvacho zvakanga zviduku, uye vanhu vakanga vasina kusiyana-siyana. saka kumwe kuongorora kunodiwa.

Yakawedzera Fiber

Iko kusanganiswa kwe soluble uye insoluble fiber inobatsira ura munzira dzakasiyana siyana. Soluble fiber inogona kuita se prebiotic, ichidyisa mabhakitiriya anobatsira mudumbu uye kubatsira mukubvisa yakaderera-density lipoprotein (LDL) cholesterol kubva mumuviri. Insoluble fiber inowedzera nguva yekufambisa, kana kuti chikafu chinokurumidza kufamba sei mugayo uye chinosimudzira ura kugara. (Centers yeChirwere Kudzivirira uye Kudzivirira, 2022) Muchiyedzo chenguva pfupi-randomized clinical control, vatsvakurudzi vakawana kuvandudzwa kwezviratidzo zvinogumbura bowel syndrome muvanhu vakawedzerwa ne20 uye 30 gramu ye nopal fiber. (Jose M Remes-Troche et al., 2021) Kune vanhu vasina kujaira kudya chikafu chine fibrous, chinogona kukonzera manyoka mashoma, saka zvinokurudzirwa kuwedzera kutora zvishoma nezvishoma uye nemvura yakakwana kudzivirira gasi uye kuputika.

Plant Based Calcium

Kapu imwe yenopal inopa 244 milligrams kana 24% yemazuva ese calcium inoda. Calcium iminerari inogonesa hutano hwemapfupa nemeno. Inobatsirawo mukudonha kwetsinga yeropa uye kuwedzera, kushanda kwemhasuru, kugwamba kweropa, kutapurirana kwetsinga, uye kugadzirwa kwehomoni. (National Institutes of Health. Hofisi yeDietary Supplements 2024) Vanhu vanotevera kudya kusingabatanidzi zvigadzirwa zvemukaka vanogona kubatsirwa kubva kune chirimwa-based calcium sources. Izvi zvinosanganisira miriwo yecruciferous sekare, collards, uye arugula.

Zvimwe Zvipo

Zvidzidzo zvakaitwa mumhuka nemachubhu ekuyedza zvinoratidza kuti nopal nyowani uye zvakatorwa zvinogona kubatsira mukudzikisa triglycerides uye cholesterol mu metabolic dysfunction-inobatanidza steatotic chiropa chirwere kana kana huwandu husina hutano hwemafuta huchiungana muchiropa. (Karym El-Mostafa et al., 2014) Mamwe mabhenefiti ane humbowo hushoma anosanganisira:

• Kuzvimba uye kuderedza marwadzo.
• Body mass index (BMI), systolic, uye diastolic kuderedzwa kweropa. (Igho J Onakpoya et al., 2015)
• Shanduko dzakanaka mugut microbiota uye kurasikirwa nehuremu. (Karina Corona-Cervantes et al., 2022)

Bvunza Dietician kana Healthcare Provider

Kunze kwekunge vanhu vasingawirirani nazvo, vazhinji vanogona kudya nopal yakazara pasina dambudziko. Nekudaro, kuwedzera kwakasiyana nekuti kunopa yakaringana sosi. Vanhu vanotora mishonga kuti vatarise chirwere cheshuga uye kunwa nopal nguva dzose zvinogona kukonzera njodzi yekuwedzera hypoglycemia kana shuga shoma yeropa. Dermatitis yakataurwa zvakare kubva pakubata necactus spines. (US Department of Agriculture, FoodData Central, 2018) Pakave nemishumo isingawanzoitiki yekuvhara ura muvanhu vanodya huwandu hwemhodzi inowanikwa mumuchero. (Karym El-Mostafa et al., 2014) Bvunza chiremba wezvekudya akanyoreswa kana mutarisiri wehutano wekutanga kana nopal ichigona kupa mabhenefiti akachengeteka.

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Nutrition Basics

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References

Yunivhesiti yeArizona Cooperative Extension. Tariro Wilson, MW, Patricia Zilliox. (2019). Prickly pear cactus: chikafu chemugwenga. extension.arizona.edu/sites/extension.arizona.edu/files/pubs/az1800-2019.pdf

US Department of Agriculture. FoodData Central. (2018). Nopales, yakabikwa, isina munyu. Zvakatorwa kubva fdc.nal.usda.gov/fdc-app.html#/food-details/169388/nutrients

US Department of Agriculture. MyPlate. (2020-2025). Vegetables. Zvakatorwa kubva www.myplate.gov/eat-healthy/vegetables

Rahimi, P., Abedimanesh, S., Mesbah-Namin, SA, & Ostadrahimi, A. (2019). Betalains, zvisikwa-zvakafuridzirwa pigments, mune hutano uye zvirwere. Kuongorora kwakakosha mune chikafu sainzi uye hutano, 59 (18), 2949-2978. doi.org/10.1080/10408398.2018.1479830

López-Romero, P., Pichardo-Ontiveros, E., Avila-Nava, A., Vázquez-Manjarrez, N., Tovar, AR, Pedraza-Chaverri, J., & Torres, N. (2014). Mhedzisiro yenopal (Opuntia ficus indica) pane postprandial ropa glucose, incretins, uye antioxidant chiitiko muMexico varwere vane Type 2 chirwere cheshuga mushure mekushandisa maviri akasiyana ekuumbwa kwekudya kwemangwanani. Nyaya yeChikoro cheNutrition uye Dietetics, 114 (11), 1811-1818. doi.org/10.1016/j.jand.2014.06.352

Corona-Cervantes, K., Parra-Carriedo, A., Hernández-Quiroz, F., Martínez-Castro, N., Vélez-Ixta, JM, Guajardo-López, D., García-Mena, J., & Hernández -Guerrero, C. (2022). Kupindira Kwepanyama uye Kwekudya neOpuntia ficus-indica (Nopal) muVakadzi vane Kufutisa Inovandudza Mamiriro Ehutano kuburikidza neGut Microbiota Adjustment. Nutrients, 14(5), 1008. doi.org/10.3390/nu14051008

Bacardi-Gascon, M., Dueñas-Mena, D., & Jimenez-Cruz, A. (2007). Kuderedza mhedzisiro pane postprandial glycemic mhinduro ye nopales yakawedzerwa kune yekuMexico makuseni. Chirwere cheshuga, 30 (5), 1264-1265. doi.org/10.2337/dc06-2506

Centers for Disease Control and Prevention. (2022). Fiber: iyo carb inokubatsira kubata chirwere cheshuga. Zvakatorwa kubva www.cdc.gov/diabetes/library/features/role-of-fiber.html

Remes-Troche, JM, Taboada-Liceaga, H., Gill, S., Amieva-Balmori, M., Rossi, M., Hernández-Ramírez, G., García-Mazcorro, JF, & Whelan, K. (2021) ) Nopal fiber (Opuntia ficus-indica) inovandudza zviratidzo mukugumbuka kwe bowel syndrome munguva pfupi: muedzo wakarongeka. Neurogastroenterology uye motility, 33 (2), e13986. doi.org/10.1111/nmo.13986

National Institutes of Health (NIH). Hofisi yeDietary Supplements. (2024). Calcium. Zvakatorwa kubva ods.od.nih.gov/factsheets/Calcium-HealthProfessional/

El-Mostafa, K., El Kharrassi, Y., Badreddine, A., Andreoletti, P., Vamecq, J., El Kebbaj, MS, Latruffe, N., Lizard, G., Nasser, B., & Cherkaoui -Malki, M. (2014). Nopal cactus (Opuntia ficus-indica) sechitubu chebioactive komisheni yekudya, hutano uye chirwere. Mamorekuru (Basel, Switzerland), 19(9), 14879–14901. doi.org/10.3390/molecules190914879

Onakpoya, IJ, O'Sullivan, J., & Heneghan, CJ (2015). Mhedzisiro yecactus pear (Opuntia ficus-indica) pahuremu hwemuviri uye moyo nenjodzi zvinhu: kurongeka kwakarongeka uye meta-analysis ye randomized kliniki miedzo. Zvokudya (Burbank, Los Angeles County, Calif.), 31 (5), 640–646. doi.org/10.1016/j.nut.2014.11.015

Corona-Cervantes, K., Parra-Carriedo, A., Hernández-Quiroz, F., Martínez-Castro, N., Vélez-Ixta, JM, Guajardo-López, D., García-Mena, J., & Hernández -Guerrero, C. (2022). Kupindira Kwepanyama uye Kwekudya neOpuntia ficus-indica (Nopal) muVakadzi vane Kufutisa Inovandudza Mamiriro Ehutano kuburikidza neGut Microbiota Adjustment. Nutrients, 14(5), 1008. doi.org/10.3390/nu14051008