Kodi Ubwino ndi Kuopsa kwa Zipatso Zouma Ndi Chiyani?

Zouma zipatsowakhala akugwiritsidwa ntchito ngati magwero a mavitamini ndi mchere omwe angakhalepo chaka chonse. Pali zolembedwa za zikhalidwe zaku Iran ndi Arabu zomwe zimadya ma apricots zouma zaka zoposa chikwi zapitazo. 

zipatso zouma mosakayikira otchuka padziko lonse lapansi.

Pali njira zosiyanasiyana zoumitsa chipatsocho. Imodzi mwa njira zakale kwambiri ndiyo kuyika chipatso padzuwa ndikuchitembenuza nthawi ndi nthawi kuti chinyontho chisasunthike mofanana. 

Kuphika kumathandizira kuyanika, koma kumatha kuwotcha zipatso mosavuta ngati simusamala. Njira yamakono ndiyo kugwiritsa ntchito chopukutira chakudya.

Kaya agwiritsiridwa ntchito njira yotani yowumitsa, zotsatira zake zimakhala zolimba, zosavunda komanso zokoma kwambiri. 

Ndiye ndi wathanzi? Pemphani zipatso zouma Nkhani yodziwitsa za zomwe muyenera kudziwa…

Kodi Dryed Fruit ndi chiyani?

Zipatso zoumaNdi mtundu wa zipatso zomwe pafupifupi madzi onse amachotsedwa ndi njira zowumitsa.

Chipatsocho chimachepa panthawiyi, ndikusiya zipatso zouma pang'ono potengera mphamvu.

zipatso zoumaMitundu yodziwika kwambiri ndi masiku, ma plums, nkhuyu ndi ma apricots. zipatso zoumaMitundu ya shuga imapezekanso. Izi zikuphatikizapo mango, chinanazi, kiranberi, nthochi ndi apulo. 

Zipatso zouma zimatha kusungidwa motalika kwambiri kuposa zipatso zatsopano ndipo zimatha kukhala zokhwasula-khwasula, makamaka paulendo wautali popanda firiji.

Thanzi Labwino la Zipatso Zouma

Pali mitundu yosiyanasiyana pamsika, yonse yokhala ndi mbiri yazakudya zosiyanasiyana. zipatso zouma alipo. Chikho chosakaniza zipatso zoumaZopatsa mphamvu zake ndizakuti:

Zopatsa mphamvu: 480

Mapuloteni: 4 g

mafuta: 0 g

Zakudya zopatsa mphamvu: 112 g

CHIKWANGWANI: 8 g

Shuga: 92 magalamu

Nthawi zambiri, mu zipatso zouma Ma micronutrients omwe amapezeka kwambiri ndi awa: 

 vitamini A

 Vitamini C

 kashiamu

 chitsulo

 potaziyamu

zipatso zouma Ndizopatsa thanzi kwambiri. Chipatso chouma chimakhala ndi michere yofanana ndi ya zipatso zatsopano koma chimayikidwa pang'ono kwambiri.

Zipatso zoumaLili ndi nthawi 3,5 kuchuluka kwa fiber, mavitamini ndi mchere wa zipatso zatsopano polemera.

Chifukwa chake, gawo limodzi limatha kupereka gawo lalikulu lazakudya zovomerezeka za tsiku ndi tsiku za mavitamini ndi michere, monga folate.

Komabe, pali zosiyana. Mwachitsanzo, zipatso zikauma Vitamini C zokhutira zimachepetsedwa kwambiri.

zipatso zouma Nthawi zambiri imakhala ndi fiber yambiri ndipo imakhala gwero la antioxidants, makamaka polyphenols.

Ma antioxidants a polyphenol amalumikizidwa ndi thanzi labwino monga kuyenda bwino kwa magazi, kugaya bwino chakudya, kuchepetsa kuwonongeka kwa okosijeni komanso chiopsezo cha matenda ambiri.

Kodi Ubwino Wachipatso Chowuma Ndi Chiyani?

Zipatso zouma Zikuoneka kuti anthu amene amadya zipatso zouma amadya kwambiri kuposa amene sadya zipatso zouma.

Zouma zipatsoNdiwonso gwero labwino lazinthu zambiri zamitengo, kuphatikiza ma antioxidants amphamvu.

Mphesa zimachepetsa chiopsezo cha matenda ena

Zoumba zimadzaza ndi fiber, potaziyamu, ndi mitundu yosiyanasiyana ya zomera zathanzi. Ili ndi index yotsika mpaka yapakatikati ya glycemic komanso index yotsika ya insulin. 

Izi zikutanthauza kuti zoumba sizimayambitsa kuchuluka kwa shuga m'magazi kapena insulini mutatha kudya.

Kafukufuku amasonyeza kuti mukhoza kudya zoumba pazifukwa zotsatirazi:

- kuchepetsa kuthamanga kwa magazi 

- Kusunga shuga m'magazi

- Kuchepetsa zolembera zotupa komanso cholesterol yamagazi

- Kupereka kumverera kwa kukhuta 

Zinthu zonsezi zimathandizira kuchepetsa chiopsezo chokhala ndi matenda amtundu wa 2 komanso matenda amtima.

Plum ndi mankhwala otsekemera achilengedwe ndipo amatha kuchiza matenda opatsirana 

Maula owuma Ndi chakudya chopatsa thanzi kwambiri chokhala ndi fiber, potaziyamu, beta-carotene (vitamini A) ndi vitamini K. Amadziwika ndi mphamvu yake yachilengedwe ya laxative.

Izi zimachitika chifukwa cha kuchuluka kwa fiber komanso mowa wa shuga wotchedwa sorbitol, womwe umapezeka mwachilengedwe mu zipatso zina. 

Kudya plums kumathandizira kuwongolera kuchuluka kwa chopondapo komanso kusasinthika kwazinthu zawo. Prunes kuti muchepetse kudzimbidwa psylliumZimatengedwa kuti ndizothandiza kwambiri kuposa

Monga gwero lalikulu la antioxidants, prunes amatha kuletsa okosijeni wa LDL cholesterol, kuthandiza kupewa matenda amtima ndi khansa.

Ma plums alinso ndi boron wochuluka ndipo amatha kulimbana ndi matenda osteoporosis.

Komanso, ma prunes amakusungani okhuta ndipo samayambitsa kuchuluka kwa shuga m'magazi.

Madeti ndi opindulitsa pa nthawi ya mimba ndipo amathandiza kupewa matenda osiyanasiyana.

Tsiku ndi okoma kwambiri. Ndi gwero labwino kwambiri la fiber, potaziyamu, chitsulo ndi mitundu yosiyanasiyana ya zomera.

zipatso zoumaNdi amodzi mwa magwero olemera kwambiri a antioxidants ndipo amathandizira kuchepetsa kuwonongeka kwa okosijeni m'thupi.

Madeti ali ndi index yotsika ya glycemic, chifukwa chake kudya sikumayembekezeredwa kupangitsa kuti shuga m'magazi achuluke.

Zaphunziridwa pa amayi apakati komanso kugwiritsa ntchito masiku. Kudya madeti pafupipafupi m'masabata angapo omaliza a mimba kungathandize kuchepetsa kufalikira kwa khomo lachiberekero.

Kafukufuku wa nyama ndi ma test tube awonetsa zotsatira zabwino ngati njira yothetsera kusabereka kwa amuna, koma kafukufuku wa anthu akusowa pakadali pano.

Kodi Zowopsa Zazipatso Zowuma Ndi Chiyani?

Zipatso zouma zimakhala ndi shuga wachilengedwe komanso zimakhala ndi ma calories ambiri.

Chipatso chimakhala ndi shuga wambiri wachilengedwe. zipatso zoumaChifukwa madzi amachotsedwa m'madzi, shuga ndi zopatsa mphamvu zimakhala zochepa kwambiri. 

Chifukwa chake zipatso zouma Ili ndi zopatsa mphamvu zambiri komanso shuga, kuphatikiza glucose ndi fructose.

M'munsimu muli ena zipatso zoumaZitsanzo za shuga wachilengedwe zimaperekedwa.

Zoumba: 59%

Nthawi: 64-68% 

Prunes: 38%

Apricot wouma: 53%

Nkhuyu zouma: 48%

Pafupifupi 22-51% ya shuga ndi fructose. Kudya fructose wambiri kumatha kukhala ndi zotsatirapo zoyipa.

Izi zikuphatikizapo kulemera, mtundu wa shuga wa 2 komanso chiopsezo cha matenda a mtima. Gawo laling'ono la magalamu 30 lili ndi zopatsa mphamvu 84, pafupifupi shuga.

zipatso zouma Chifukwa ndi lotsekemera komanso lopanda mphamvu, ndilosavuta kudya mochuluka nthawi imodzi, zomwe zingayambitse shuga wambiri ndi ma calories.

Pewani kuwonjezera shuga mu zipatso zouma

zipatso zouma Zimakutidwa ndi shuga kapena madzi musanawume kuti zikhale zotsekemera komanso zokopa.

ndi shuga wowonjezera ku zipatso zouma Amatchedwanso zipatso za candied.

Kafukufuku wasonyeza kuti shuga wowonjezera ali ndi zotsatira zovulaza pa thanzi, kuonjezera chiopsezo cha kunenepa kwambiri, matenda a mtima komanso khansa.

Muli shuga wowonjezera zipatso zoumaNdikofunikira kwambiri kuwerenga zakudya zomwe zili m'paketi kuti musakhale ndi chakudya.

Zipatso zouma zimatha kukhala ndi sulfite, zoipitsidwa ndi bowa ndi poizoni.

Ena opanga zipatso zoumaImawonjezera zoteteza zotchedwa e sulfites. Izi zimapangitsa kuti zipatso zouma zikhale zokongola kwambiri chifukwa zimateteza chipatsocho komanso kuti chisasinthe.

Izi zimagwira ntchito makamaka pazipatso zamitundu yowala monga ma apricots ndi zoumba.

Anthu ena amatha kukhala okhudzidwa ndi ma sulfites ndipo amamva kupweteka m'mimba, zotupa pakhungu, komanso matenda a mphumu atawatenga.

Pofuna kupewa sulfites, imakhala yofiirira kapena yotuwa m'malo mwa mtundu wopepuka. zipatso zoumaSankhani i.

kusungidwa molakwika ndi kukonzedwa zipatso zouma imathanso kuipitsidwa ndi bowa, aflatoxin ndi mankhwala ena oopsa.

Kodi Zipatso Zouma Zimakupangitsani Kunenepa?

Zakudya zina monga ma apricots, madeti, prunes, ndi zoumba zipatso zouma Zingathandize kufulumizitsa kagayidwe. Kufulumizitsa kagayidwe kazakudya kumatha kuwonjezera mphamvu ndikuchepetsa thupi.

zipatso zouma Amapereka kumverera kwa chidzalo mwamsanga. M'malo mongodya zakudya zopanda thanzi, za shuga wambiri zipatso zouma chakudya ndi njira yabwinoko. Ikhozanso kuletsa kutupa, chifukwa imayang'anira chimbudzi.

Palinso mbali ina ya ndalamazo. Inde zipatso zouma Ikhoza kuthandizira kuwonda, koma pokhapokha ngati ikugwiritsidwa ntchito moyenera. zipatso zoumaKudya zakudya zodzaza manja kumatha kudzaza thupi ndi zopatsa mphamvu ndi shuga, zomwe ndizomwe zimayambitsa kuwonda.

zipatso zoumaNdikosavuta kupeza zopatsa mphamvu zambiri, kotero musamadye pang'ono.

Chifukwa;

Mofanana ndi zakudya zina zambiri, zipatso zoumaLili ndi mbali zonse zabwino ndi zoipa. 

Zipatso zoumaimatha kukulitsa kudya kwa fiber ndi michere ndikupereka ma antioxidants ambiri omwe thupi limafunikira.

Komabe, alinso ndi shuga wambiri komanso zopatsa mphamvu ndipo angayambitse matenda ngati atawadya mopitilira muyeso. Chifukwa chake, zipatso zouma makamaka kuphatikiza ndi zakudya zina zopatsa thanzi az kuchuluka ayenera kudyedwa.