He aha ka maikaʻi o ka Vegemite? Nā Mea Pono Nutr a me nā mea hou aʻe

Anter

• He aha ka mea ʻai?
• Nutritious ka mea Vegemite
• ʻO ka B Vitamins i ka Vegemite Hiki ke loaʻa nā olakino olakino ikaika
• Mei hoʻonui i ke olakino lolo
• Mei Hoʻoemi i ka luhi
• Hiki ke kōkua i ka hōʻemi ʻana i ka pīhoihoi a me ke koʻikoʻi
• Hiki ke kōkua i nā maʻi maʻi maʻi maʻi haʻahaʻa
• Haahaa ka Vegemite i nā Calories
• Maʻalahi e hoʻohui i kāu papaʻai
• Pehea ia e hoʻohālikelike ai i nā koho ʻē aʻe?
• ʻO kekahi hopohopo olakino?
• Ka Laina Lalo

ʻO Vegemite kahi mea makemake nui, pālahalaha ʻia i hana ʻia mai ka hū o ka mea koena.

Loaʻa iā ia kahi ʻono momona, paʻakai a me kahi hōʻailona o ko ʻAukekulia kūʻāina (1).

Ma mua o 22 miliona mau ipu o Vegemite i kūʻai ʻia i kēlā me kēia makahiki, ʻaʻole hiki i nā Australians ke lawa. Paipai kekahi o nā kauka a me nā mea mālamaʻai iā ia ma ke ʻano he kumu o nā huaora B (2).

Eia nō naʻe, ma waho o ʻAukekulelia, noʻonoʻo ka poʻe he nui nā mea maikaʻi ʻo Vegemite.

Hōʻike kēia ʻatikala i ka mea Vegemite, nā hoʻohana, nā pono a me nā mea hou aʻe.

He aha ka mea ʻai?

ʻO ka Vegemite kahi mānoanoa, ʻeleʻele, paʻakai i hoʻolahalaha ʻia mai ka hū o ka mea mālama hema.

Hoʻohui ʻia ka hū me ka paʻakai, ka malt extract, ka huaora B thiamine, niacin, riboflavin a me folate, a me ka huaʻai mea kanu, e hāʻawi ana iā Vegemite i ka ʻono ʻokoʻa a nā Australians i aloha nui ai (1).

I 1922, ua hoʻomohala ʻo Cyril Percy Callister iā Vegemite ma Melbourne, Australia, me ka manaʻo e hāʻawi i nā Australians i kahi kūloko kūloko i ka British Marmite.

Ua piʻi aʻe ke kaulana o Vegemite i ka wā o ke Kaua Honua II. Ua hoʻokiʻekiʻe ʻia ma ke ʻano he meaʻai olakino no nā keiki ma hope o ke kākoʻo ʻana o ka British Medical Association ma ke ʻano he kumu waiwai B o nā huaola (3).

ʻOiai ke kū nei ma ke ʻano he meaʻai olakino kū i kēia lā, nui ka poʻe e ʻai wale i ka Vegemite no kona ʻono.

Hoʻolahalaha mau ʻia ia ma luna o nā sanwika, nīnū a me nā pahū. Hoʻohana kekahi mau bakery ma Australia iā ia e like me ka hoʻopihapiha i nā pāʻina a me nā mea i hoʻomoʻa ʻia ʻē aʻe.

Hoʻolahalaha nui ka Vegemite i ka mea hū o ka brewer i koe, ka paʻakai, ka malt extract, nā huaora B a me nā huaʻai mea kanu. Kaulana nui ia ma Australia a paipai ʻia ma ke ʻano he meaʻai olakino, a ʻai pū ʻia no kona ʻono.

Nutritious ka mea Vegemite

Loaʻa i kahi Vegemite kahi ʻono ʻokoʻa a ka poʻe e aloha ai a inaina ʻole paha.

Akā naʻe, ʻaʻole ʻo kona ʻono ke kumu wale nō e ʻai ai ka poʻe iā ia. He momona momona hoʻi ia.

Hoʻokahi teaspoon (5-gram) e lawelawe ana i ka Vegemite maʻamau e hāʻawi iā (4):

• Kalepona: 11
• Kumuʻiʻo: 1.3 gram
• Momona: Ma lalo o 1 gram
• Kāpena: Ma lalo o 1 gram
• Wikamina B1 (thiamine): 50% o ka RDI
• ʻO Vitamin B9 (folate): 50% o ka RDI
• Wikamina B2 (riboflavin): 25% o ka RDI
• Wikamina B3 (niacin): 25% o ka RDI
• Sodium: 7% o ka RDI

Ma waho aʻe o ka mana kumu, hele mai ka Vegemite i nā mea ʻono ʻē aʻe, e like me Cheesybite, Reduced Salt a Blend 17. Hoʻololi pū kēia mau ʻano ʻokoʻa i kā lākou ʻike pilikino.

ʻO kahi laʻana, hāʻawi ʻo Reduced Salt Vegemite i ka liʻiliʻi o ka sodium, akā ʻo ka hapahā hoʻi o kāu wikamina B6 a me nā huaʻai B12 e pono ai (4).

ʻO ka Vegemite kahi waiwai waiwai o nā wikamina B1, B2, B3 a me B9. Aia i loko o ka mana Hōʻemi Hōʻemi ka paʻakai ʻo B6 a me B12.

ʻO ka B Vitamins i ka Vegemite Hiki ke loaʻa nā olakino olakino ikaika

ʻO Vegemite kahi kumu maikaʻi loa o nā huaora B, pono ia no ke olakino maikaʻi a hoʻopili ʻia i nā pono olakino like ʻole (5).

Mei hoʻonui i ke olakino lolo

He mea nui ka huaʻai B no ke olakino lolo maikaʻi. Ua pili nā pae haʻahaʻa o nā huaʻai B i ka hana lolo maikaʻi ʻole a me nā ʻino nerve.

ʻO kahi laʻana, pili nā pae vitamini B12 haʻahaʻa me ke aʻo maikaʻi ʻole a me ka hoʻomanaʻo ʻana. Hoʻohui ʻia, pilikia paha ka poʻe me ka lawa ʻole ka wikamina B1 i ka hoʻomanaʻo maikaʻi ʻole, nā pilikia aʻo, delirium a me ka hōʻino ʻana o ka lolo (,).

ʻO ka mea ʻāpiki, ʻo nā ʻai kiʻekiʻe o nā wikamina B, e like me B2, B6 a me B9, ua hoʻopili ʻia i ke aʻo ʻana a me ka hana hoʻomanaʻo ʻana, ʻoi aku ma waena o nā poʻe me ka noʻonoʻo ʻole ().

ʻ Thatlelo ia, maopopo ʻole inā hiki i nā huaʻai B ke hoʻonui i kou olakino ke ʻole ʻoe e hemahema.

Mei Hoʻoemi i ka luhi

ʻO ka luhi ka pilikia maʻamau e hoʻopili i nā miliona o ka poʻe ma ka honua holoʻokoʻa.

ʻO kahi kumu kumu o ka luhi kahi hemahema i hoʻokahi a ʻoi aku nā huaora B.

No ka mea he mea nui ka wikamina B i ka hoʻolilo ʻana i kāu meaʻai i wahie, ʻaʻole ia he mea kupanaha ka luhi a me ka ikehu haʻahaʻa he mau hōʻailona maʻamau ia no ka hemahema o ka wikamina B ().

Ma ka ʻaoʻao ʻē aʻe, ke hoʻoponopono ʻana i ka hemahema o ka wikamina B hiki ke hoʻomaikaʻi i kou pae ikehu ().

Hiki ke kōkua i ka hōʻemi ʻana i ka pīhoihoi a me ke koʻikoʻi

Ua hoʻopili ʻia nā ʻai kiʻekiʻe o nā huaora B i nā pae haʻahaʻa o ke kaumaha a me ka hopohopo.

Ua ʻike ʻia kekahi o nā noiʻi i nā poʻe i ʻai mau i ka ʻai ma luna o ka hū e like me ka Vegemite i ʻike i nā ʻōuli liʻiliʻi o ka hopohopo a me ke koʻikoʻi. Manaʻo ʻia kēia ma muli o ka huaola B o kēia mau pālahalaha (11).

Hoʻohana ʻia kekahi mau wikamina B e hana i nā hormoni e hoʻoponopono i ka naʻau, e like me serotonin. ʻO ka mea hou aku, ua pili ka hemahema o kekahi mau wikamina B i ke koʻikoʻi, ka hopohopo a me ke kaumaha.

Hiki ke kōkua i nā maʻi maʻi maʻi maʻi haʻahaʻa

ʻO ka maʻi puʻuwai ke kuleana no hoʻokahi o kēlā me kēia make ʻekolu i ka honua ().

ʻO ka Vitamin B3, i loaʻa i loko o ka Vegemite, hiki ke hōʻemi i nā maʻi maʻi puʻuwai e like me nā triglycerides kiʻekiʻe a me ka "maikaʻi" LDL cholesterol i nā mākua, ʻo ia hoʻi nā mea me nā pae kiʻekiʻe.

ʻO ka mea mua, kahi loiloi o nā noiʻi i loaʻa i ka wikamina B3 hiki ke hoʻohaʻahaʻa i nā pae triglyceride e 20-50% ().

ʻO ka lua, ua hōʻike ʻia ka noiʻi e hiki i ka wikamina B3 ke hoʻohaʻahaʻa i nā pae LDL e 5-20% (14).

ʻO ka mea hope loa, hiki i ka wikamina B3 ke hoʻāla i nā kiʻekiʻe HDL kolesterol "maikaʻi" e 35% (,).

ʻO kēlā ʻōlelo, ʻaʻole hoʻohana ʻia ka huaʻai B3 ma ke ʻano he lāʻau maʻamau no ka maʻi puʻuwai, ʻoiai ua hoʻopili ʻia nā lāʻau kiʻekiʻe i nā hopena ʻoluʻolu ʻole ().

Waiwai ka Vegemite i nā wikamina B e pili ana i nā pono olakino e like me ke olakino lolo maikaʻi a hoʻemi i ka luhi, hopohopo, pilikia a me nā maʻi puʻuwai.

Haahaa ka Vegemite i nā Calories

Hoʻohālikelike ʻia i nā pālahalaha he nui ma ka mākeke, haʻahaʻa haʻahaʻa ʻo Vegemite i nā calories. I ka ʻoiaʻiʻo, aia wale nō i hoʻokahi teaspoon (5 gram) he 11 wale nō calories.

He mea kupanaha kēia ʻoiai he 1.3 wale nō ka gram o ka protein a ʻaʻohe momona a kō paha.

ʻAʻohe kumu e hopohopo ai nā mea aloha Vegemite i kēia pālahalaha e pili ana i ko lākou mau pūhaka. ʻO ka poʻe e hoʻāʻo nei e lilo i ka kaupaona hiki ke loaʻa iā Vegemite kahi ala haʻahaʻa haʻahaʻa haʻahaʻa e hoʻohui i ka ʻono i kā lākou ipu.

Hoʻohui, no ka mea, ʻaʻole kokoke i ke kō, ʻaʻole pili ka Vegemite i kāu pae kō kō.

ʻO ka Vegemite he 11 wale nō calories i kēlā me kēia teaspoon (5 gram), no ka mea haʻahaʻa ia i ka protein a me ka momona a me ke kō ʻole. He koho maikaʻi loa kēia no ka mālama ʻana a i ʻole ka lilo ʻana o ka paona.

Maʻalahi e hoʻohui i kāu papaʻai

ʻAʻole wale ka mea ʻono o ka Vegemite, he mea maʻalahi hoʻi a maʻalahi hoʻi e hoʻohui i kāu papaʻai.

ʻOiai e hoʻolaha ʻia ma ke ʻano he meaʻai olakino, ʻai wale nā ​​Aussies he nui i ka Vegemite no kona ʻono.

ʻO ke ala maʻamau e leʻaleʻa ai i ka Vegemite e hohola i kahi liʻiliʻi i kahi ʻāpana berena. Hiki iā ia ke hoʻohui i kahi kī paʻakai i nā pizza i hana ʻia i ka home, nā burger, nā hupa a me nā casseroles.

Hiki iā ʻoe ke ʻike i nā ʻano hana hou aʻe e hoʻohana i ka Vegemite ma kā lākou pūnaewele luna.

He mea maʻalahi a maʻalahi hoʻi ka mea Vegemite e hoʻohui i kāu papaʻai. E hoʻāʻo e like me ka pālahalaha ʻana i ka berena a i ʻole nā ​​mea hoʻomoʻa e like me nā pizza i hana ʻia e ka home, burger, soups a me nā casseroles.

Pehea ia e hoʻohālikelike ai i nā koho ʻē aʻe?

Ma waho o Vegemite, Marmite a me Promite ʻelua mau pālahalaha e pili ana i ka hū.

ʻO Marmite kahi hoʻolaha hū a ka brewer Pelekane i hoʻomohala ʻia ma 1902. Hoʻohālikelike ʻia me Vegemite, loaʻa ʻo Marmite (17):

• 30% emi iho ka huaʻai B1 (thiamine)
• 20% ʻoi aku ka huamoa B2 (riboflavin)
• 28% ʻoi aku ka huaʻai B3 (niacin)
• 38% emi ka huaʻai B9 (folate)

Eia hou, hāʻawi ʻo Marmite i ka 60% o nā mākua i kēlā me kēia lā e pono ai no ka wikamina B12 (cobalamin), kahi wale nō e ʻike ʻia ma Reduced Salt Vegemite, ʻaʻole ka mana kumu.

Akamai, ʻike ka poʻe he ʻoi aku ka momona a me ka paʻakai o ka Marmite ma mua o ka Vegemite.

ʻO Promite kekahi pālahalaha e pili ana i ka hū i hana ʻia ma Australia.

E like me ka Vegemite, hana ʻia ia mai ka mea hū a ka mea kanu hema. Ma ka ʻaoʻao ʻē aʻe, loaʻa i ka Promite nā kō i ʻoi aku ma mua o Vegemite, e hāʻawi ana iā ia i kahi ʻono momona.

ʻOkoʻa ka hoʻohiki i ka meaola, e like me ka 2013 ua kāpae kāna mea hana i nā huaora B1, B2 a me B3, a me ʻelua mea hoʻonui ʻono. Wahi a ka mālama mea kūʻai aku a Masterfoods, ua kōkua kēia i nā mea kūʻai aku e noʻonoʻo i kēia mau huaora me ka ʻole e pili ana i ka ʻono a Promite paha.

Loaʻa nā huaʻai B1, B2 a me B9 ma mua o Marmite i ka Vegemite, akā ʻoi aku ka emi o B3 a me B12. Loaʻa iā ia he nui nā huamona B ma mua o Promite.

ʻO kekahi hopohopo olakino?

Hoʻolahalaha olakino ka Vegemite me nā hopohopo olakino liʻiliʻi loa.

Eia nō naʻe, hopohopo kekahi poʻe no ka nui o ka sodium i ka Vegemite. Hāʻawi kahi teaspoon (5 gram) o Vegemite i 5% o kāu mau sodium i kēlā me kēia lā.

ʻO Sodium, kahi i loaʻa nui i ka paʻakai, ua loaʻa kahi kūlana maikaʻi ʻole, ʻoiai ua hoʻopili ʻia i nā ʻano puʻuwai, ke koko kiʻekiʻe a me nā maʻi ʻōpū o ka ʻōpū (,).

Eia nō naʻe, hoʻololi ka sodium i nā poʻe ʻokoʻa. ʻO ka poʻe i makaʻu nui i nā pilikia pili i ka naʻau ma muli o ka lawe ʻana i ka sodium he poʻe me ke koko kiʻekiʻe a i ʻole ka paʻakai paʻakai (,).

Eia nō naʻe, hiki iā ʻoe ke leʻaleʻa i ka ʻono o Vegemite ʻoiai inā ʻoe e hopohopo e pili ana i kāna ʻike sodium ma ke koho ʻana i kahi ʻē aʻe o Red salt. Hāʻawi pū kēia koho i kahi ākea ākea o nā wikamina B, e hoʻolilo iā ia i koho olakino ma mua o ka mana kumu.

Eia kekahi, hoʻohana pinepine ka poʻe i kahi ʻōpala lahilahi o Vegemite ma muli o ka momona momona a paʻakai hoʻi. ʻO kēia ka mea e ʻai pinepine lākou ma mua o ka teaspoon (5-gram) i hāʻawi ʻia i ka nui.

ʻAʻole pono ka hopohopo nui o ka sodium i ka Vegemite no ka mea hoʻohana maʻamau ka poʻe i nā mea liʻiliʻi. Inā hopohopo ʻoe, koho i ka mana ʻo Reduced Salt.

Ka Laina Lalo

ʻO ka Vegemite kahi pālahalaha Ausetalia i hana ʻia mai ka hū o ka brewer i koe, ka paʻakai, ka malt a me nā huaʻai mea kanu.

He kumu maikaʻi loa ia o nā huaora B1, B2, B3 a me B9. Aia i loko o ka mana paʻakai hoʻemi ʻia nā wikamina B6 a me B12.

Kākoʻo kēia mau wikamina i ke olakino lolo a hoʻēmi i ka luhi, ka hopohopo, ke koʻikoʻi a me nā maʻi maʻi puʻuwai.

Ua haʻi ʻia, he koho maikaʻi loa ʻo Vegemite me nā hopohopo olakino liʻiliʻi. Loaʻa iā ia kahi ʻokoʻa, waiwai, ʻono paʻakai a nā Australians i aloha a maʻalahi hoʻi e hoʻohui i kāu papaʻai.