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Kalula nje, iyini i-glutamate?
I-Glutamate empeleni iyi -amino acid. Imizimba yethu ikhiqiza i-glutamate ngokwemvelo. Itholakala nasekudleni okuningi kwemvelo esikudlayo. Manje, iyiphi leyo MSG (i-Monosodium Glutamate) edumile oke wayizwa? Usawoti we-sodium we-glutamic acid. Kalula nje, yenziwa ngokubilisa isitashi noma ushukela. Yaziwa nangokuthi "i-Ajinomoto" phakathi kwethu, akunjalo? Yengezwa ekudleni ukuze kuthuthukiswe ukunambitheka kwayo, ikakhulukazi ukunambitheka okumnandi okubizwa ngokuthi 'umami'. Isetshenziswa kabanzi ukunambitha amasosi, amasaladi, kanye nesobho.Into ebalulekile ukuthi kokubili i-glutamate esiyithola ekudleni kwemvelo kanye ne-MSG esiyifaka ngokwenziwa igaywa emizimbeni yethu ngendlela efanayo. Ngakho-ke, umzimba awuzwa umehluko omkhulu phakathi kwalokhu okubili.
Pho kungani abanye abantu beyesaba? Ingabe i-glutamate imbi ngempela?
Lena inkinga abantu abaningi abanayo. Kuye kwaba nocwaningo oluningi nge-glutamate. Abantu abaningi bakholelwa ukuthi njengoba ukudla kwendabuko kwamanye amazwe ase-Asia kugcwele i-glutamate, akuyona ingozi kangako. Kodwa-ke, ezinye izifundo zithole ukuthi ukudla i-MSG eningi kungakhuphula umfutho wegazi.- Kokunye ukuhlola, abantu abanikezwe umthamo omkhulu we-MSG wamamiligremu ayi-150 ngekhilogramu yesisindo somzimba bavele baba nezimpawu ezifana nobuhlungu bekhanda , ukuzwela okukhulu ebuhlungwini, kanye nokwenyuka kwengcindezi yegazi okwesikhashana.
- Ucwaningo olukhulu lwabantu abangu-1,227 eShayina luthole ukuthi ukusetshenziswa kwe-MSG kwandisa umfutho wegazi, ikakhulukazi phakathi kwabesifazane.
Ingabe i-MSG ingafihlwa ngaphansi kwamanye amagama?
Yebo, lokhu kubaluleke kakhulu. Uma ubheka ilebula lokudla okupakishiwe okuthenga esitolo, kungenzeka lingasho ngqo ukuthi "i-Monosodium Glutamate". Kunalokho, kungenzeka ukuthi lifakwe ngaphansi kwamanye amagama. Uma ufunda ilebula, qaphela lawa magama:- Iphrotheni yemifino e-hydrolyzed
- Imvubelo ezenzakalelayo
- Imvubelo e-Hydrolyzed
- Imvubelo ekhishwe
- Izithako zesoya
- I-protein isolate
Yikuphi ukudla okune-glutamate eningi ngokwemvelo?
Akuyona i-MSG kuphela, kodwa nokudla okunye kwemvelo kuqukethe amazinga aphezulu e-glutamate. Uma ukhathazekile kakhulu nge-glutamate, cabanga kabili ngokudla lokhu kudla njalo nangobuningi obukhulu.| Uhlobo lokudla | Izinto okufanele uzicabangele |
|---|---|
| Izinhlobo zoshizi | Ushizi weParmesan noweRoquefort ugcwele kakhulu i-glutamate. Amagremu ayi-100 eParmesan aqukethe cishe amamiligremu ayi-1680. |
| Amasosi ase-Asia | Isosi yesoya, isosi yenhlanzi, kanye nesosi ye-oyster konke kugcwele i-glutamate. Ubhontshisi ngokwemvelo ugcwele i-glutamate, ngakho-ke isosi yesoya iqukethe nokuqukethwe okuphezulu. |
| Izinhlobo zamantongomane (ama-Walnuts) | Ama-walnuts agcwele i-glutamate, kanti ibhotela namafutha e-walnut nawo angaqukatha amazinga aphezulu. |
| Inyama Ecutshunguliwe | Ikakhulukazi izinto ezifana ne-ham ephekiwe. Ngisho noma udla inani elincane ngesikhathi, uma udla iziphako ezimbili kuphela, ungadla cishe amamiligremu angu-700 e-glutamate. |
| Utamatisi | Ngisho notamatisi oluhlaza uqukethe i-glutamate. Cabanga ngokuthi zingaki utamatisi ezisetshenziswa ezintweni ezifana nesoso likatamatisi kanye nesobho likatamatisi. Ngakho isoso se-pasta singaqukatha i-glutamate eningi. Uma ufaka ushizi omncane we-Parmesan kuso, kuba ngaphezulu nakakhulu. |
| Amakhowe | Amakhowe e-shiitake omisiwe ikakhulukazi ane-glutamate ephezulu kakhulu. Nakuba amakhowe avamile ane-glutamate ephansi, uma ukhathazekile nge-glutamate, kufanele ucabangele namakhowe. |
| Iziphuzo zemifino nezithelo | Uphizi, ummbila, namazambane nakho kuqukethe amazinga aphezulu e-glutamate. Ijusi lamagilebhisi kanye nejusi likatamatisi nakho kuqukethe amanani abalulekile. Into ebaluleke kakhulu lapha ukulawula usayizi wesabelo . |
Ngakho-ke yiziphi izinketho esingakhetha kuzo?
Uma ukhathazekile nge-glutamate, kunzima ukuyisusa ngokuphelele ekudleni kwakho, njengoba itholakala ekudleni okuningi kwemvelo. Kodwa singakhetha ukudla okune-glutamate encane esikhundleni se-glutamate ephezulu.- Ushizi: Khetha ushizi we-cheddar esikhundleni se-parmesan. Unamazinga aphansi kakhulu e-glutamate.
- Inhlanzi : Esikhundleni sezinhlanzi ezifana nama-sardine, khetha izinhlanzi ezifana ne-cod, i-mackerel, ne-salmon. Lezi ziqukethe i-glutamate encane kakhulu.
- Amakhambi: Kuthiwa amakhambi afana ne-lemon balm kanye ne-chamomile asiza ekulweni nemiphumela ye-glutamate. Lokhu kungenxa yokuthi asiza ekulinganiseni i-neurotransmitter gamma-aminobutyric acid ( GABA ) ebuchosheni.
- Ama-Blueberry: Ama-Blueberry atholakale esiza ekuvikeleni ekulimaleni kwamangqamuzana ezinzwa okubangelwa yi-glutamate eningi (i-glutamatergic excitotoxicity).
Into ebaluleke kakhulu ukuthi,Ukudla ukudla okunempilo . Ukukhetha ukudla okuhlukahlukene kunokudla ukudla okufanayo okuningi kungasiza ekunciphiseni eziningi zalezi zinkinga.
Umlayezo Wokuya Nawe Ekhaya
- I-Glutamate iyi-amino acid etholakala emizimbeni yethu nasekudleni kwemvelo. I-MSG uhlobo lwayo olufakwa ngokwenziwa njengesithako sokunambitha.
- Iningi labantu alithinteki yi-glutamate, kodwa ukuqapha kubalulekile kulabo abanezimo zezokwelapha ezifana nomfutho wegazi ophakeme kanye nalabo abazwela kakhulu ku-MSG.
- Uma uthenga ukudla okupakishiwe, noma ngabe kungasho ukuthi "MSG" kulebula, kungase kufihlwe ngaphansi kwamagama anjengokuthi "i-Yeast extract" kanye "ne-Hydrolyzed protein."
- Ukudla kwemvelo okufana notamatisi, ushizi, isosi yesoya, namakhowe nakho kuqukethe amazinga aphezulu e-glutamate.
- Uma unenkinga ngempilo yakho noma ukudla okudlayo , hlala ucela iseluleko kudokotela wakho . Ungenzi izinqumo ngokusekelwe ekuqageleni.
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