Zviri muChinyorwa
Muchero wakaomeswayakagara ichishandiswa sechitubu chevhitamini nemaminerari anogona kugara kwegore rose. Kune zvinyorwa zvetsika dzeIran neArab dzinodya maapricots akaomeswa makore anopfuura chiuru apfuura.
michero yakaomeswa zvakakurumbira pasi rose.
Kune nzira dzakasiyana dzinoshandiswa kuomesa muchero. Imwe yenzira dzekare ndeyekuisa muchero kuzuva uye kutenderedza nguva nenguva kuti hunyoro hunyunguruke zvakaenzana.
Kubika kunomhanyisa kuomesa, asi kunogona kupisa muchero nyore nyore kana ukasangwarira. Nzira yemazuva ano ndeyekushandisa dehydrator yezvokudya.
Chero ipi nzira yekuomesa inoshandiswa, chigadzirwa chinoguma chakasimba, chinopesana nekuora uye chinonaka zvakanyanya.
Saka zvine hutano here? Chikumbiro michero yakaomeswa Chinyorwa chine ruzivo nezve izvo zvaunoda kuziva nezve…
Chii chinonzi Dried Fruit?
Muchero wakaomaImhando yemichero iyo inenge yese yemvura inobviswa nenzira dzekuomesa.
Chibereko chinopera panguva iyi, chichisiya chiduku chiduku chemichero yakaoma maererano nesimba.
michero yakaomeswaMhando dzinonyanya kuzivikanwa ndeyemazuva, plums, maonde uye maapricots. michero yakaomeswaMhando dzeshuga dziripowo. Izvi zvinosanganisira mango, pineapple, cranberry, banana uye apuro.
Zvibereko zvakaomeswa zvinogona kuchengetwa kwenguva yakareba kupfuura michero mitsva uye inogona kuva chikafu chinobatsira, kunyanya parwendo rurefu pasina firiji.
Nutritional Kukosha Kwemichero Yakaomeswa
Kune akasiyana siyana pamusika, ese ane akasiyana maprofile ezvekudya. michero yakaomeswa zviripo. Mukombe wemusanganiswa michero yakaomaInofungidzirwa kuti inovaka muviri ndeyekutevera:
Calories: 480
Mapuroteni: 4 gramu
Mafuta: 0 gramu
Carbs: 112 gramu
Fiber: 8 gramu
Shuga: 92 magiramu
Kazhinji, mumuchero wakaomeswa Iyo inonyanya kuzivikanwa micronutrients inowanikwa inosanganisira:
vhitamini A
vitamini C
karusiyamu
Demir
Potassium
michero yakaomeswa Inovaka muviri zvakanyanya. Chidimbu chemuchero wakaomeswa chine chiyero chakafanana chekudya semuchero mutsva asi wakaiswa muhuwandu hudiki.
Muchero wakaomaIyo ine kusvika ku3,5 nguva iyo fiber, mavhitamini uye zvicherwa zvemuchero mutsva nekurema.
Naizvozvo, kushumira kumwe chete kunogona kupa chikamu chikuru chemazuva ese chinokurudzirwa kudya kwemavhitamini nemaminerari, senge folate.
Zvisinei, pane zvimwe zvisiri izvo. Somuenzaniso, kana muchero wakaomeswa vitamini C zvemukati zvakaderedzwa zvakanyanya.
michero yakaomeswa Iyo inowanzo ine yakawanda yefiber uye inzvimbo ye antioxidants, kunyanya polyphenols.
Polyphenol antioxidants inobatanidzwa nehutano hunobatsira hwakadai sekuvandudzwa kweropa, hutano huri nani hwekudya, kuderedzwa kwekukuvara kweoxidative uye njodzi yezvirwere zvakawanda.
Ndezvipi Zvakanakira Muchero Wakaomeswa?
Muchero wakaoma Zvinoonekwa kuti vanhu vanodya muchero wakaomeswa vanodya zvakawanda kupfuura vasingadyi muchero wakaomeswa.
Muchero wakaomeswaIyo zvakare yakanaka sosi yemazhinji emiti makomisheni, kusanganisira ane simba antioxidants.
Mazambiringa anogona kuderedza njodzi yezvimwe zvirwere
Raisin akazara nefiber, potassium, uye akasiyana siyana ane hutano chirimwa makomisheni. Iyo ine yakaderera kusvika pakati glycemic index kukosha uye yakaderera insulin index.
Izvi zvinoreva kuti mazambiringa akaomeswa haakonzere maspikes makuru mushuga yeropa kana insulin mazinga mushure mekudya.
Zvidzidzo zvinoratidza kuti unogona kudya mazambiringa akaomeswa nekuda kwezvikonzero zvinotevera:
- kuderedza BP
– Kuchengetedza kudzora shuga muropa
- Kuderedza kuzvimba mamaki uye cholesterol yeropa
- Kupa kunzwa kuguta
Zvose izvi zvinokonzera kuderedzwa kwengozi yekukura kwechirwere cheshuga 2 uye chirwere chemwoyo.
Plum mushonga wemusikirwo uye unogona kurapa zvirwere zvinotapukira
Plum yakaomeswa Ichi chikafu chinovaka muviri chakapfuma mufiber, potassium, beta-carotene (vitamin A) uye vhitamini K. Iyo inozivikanwa neiyo yakasikwa laxative effect.
Izvi zvinokonzerwa nehupamhi hwefiber content uye shuga doro inonzi sorbitol, iyo inowanikwa zvakasikwa mune imwe michero.
Kudya plums kunobatsira kuvandudza stool frequency uye kuenderana kwezvinhu zvavo. Prunes kubvisa kuvimbiswa psylliumInofungidzirwa kuti inoshanda kupfuura
Seyakakura sosi ye antioxidants, prunes inogona kuvharira oxidation yeLDL cholesterol, ichibatsira kudzivirira chirwere chemoyo nekenza.
Plums zvakare yakapfuma muboron uye inogona kubatsira kurwisa osteoporosis.
Zvakare, maprunes anokuchengetedza akaguta uye haakonzeri kukurumidza spikes mumazinga eshuga yeropa.
Misi inobatsira panguva yekuzvitakura uye inobatsira kudzivirira zvirwere zvakasiyana-siyana.
Zuva inotapira zvakanyanya. Iyo yakanakisa sosi yefiber, potasium, iron uye akasiyana siyana emichero.
michero yakaomeswaIyo ndeimwe yeakapfuma masosi e antioxidants uye inobatsira mukudzikisira kwekukuvara kweoxidative mumuviri.
Misi ine yakaderera glycemic index, saka kuadya hakutarisirwe kukonzera spikes hombe mumazinga eshuga yeropa.
Yakave yakadzidzwa pavakadzi vane pamuviri uye kushandiswa kwemazuva. Kudya misi nguva dzose mukati memavhiki mashoma ekupedzisira ekuzvitakura kunogona kubatsira kurerutsa kuwedzera kwekervical.
Zvidzidzo zvemhuka uye test-tube zvakaratidza mhedzisiro inovimbisa semushonga wekushaya mbereko kwevarume, asi zvidzidzo zvevanhu zviri kushomeka panguva ino.
Ndeapi Migumisiro Inokuvadza Yemichero Yakaomeswa?
Michero yakaomeswa ine shuga yepanyama uye ine macalorie akawanda.
Chibereko chine huwandu hunokosha hwehuga hwepanyama. michero yakaomeswaNemhaka yokuti mvura inobviswa mumvura, shuga nemakoriyori zvakaiswa muhuwandu huduku zvikuru.
Nekuti michero yakaomeswa Iyo yakakwirira kwazvo mumakori uye shuga, kusanganisira zvose glucose uye fructose.
Pazasi pane mamwe michero yakaomeswaMienzaniso yehuwandu hwehuga hunopihwa.
Mazambiringa akaomeswa: 59%
Mazuva: 64-68%
Prunes: 38%
Apricot yakaomeswa: 53%
Maonde akaomeswa: 48%
Inenge 22-51% yeiyi shuga ine fructose. Kudya yakawanda fructose kunogona kuve nemhedzisiro yehutano husina kunaka.
Izvi zvinosanganisira kuwedzera uremu, Type 2 chirwere cheshuga uye njodzi yechirwere chemoyo. Chikamu chiduku chemagiramu makumi matatu chine 30 makorikori, inenge yakazara shuga.
michero yakaomeswa Nemhaka yokuti inotapira uye ine simba-yakaoma, zviri nyore kudya zvakawanda panguva imwe chete, izvo zvinogona kukonzera shuga yakawandisa uye kudya kwekoriori.
Dzivisa shuga yakawedzerwa mumuchero wakaomeswa
michero yakaomeswa Yakaputirwa neshuga kana manyuchi isati yaomeswa kuti iite kutapira uye kukwezva.
neshuga yakawedzerwa kumichero yakaomeswa Inonziwo candied fruit.
Zvidzidzo zvakaratidza kuti shuga yakawedzerwa ine zvinokuvadza pane hutano, kuwedzera njodzi yekufutisa, chirwere chemoyo uye kunyange kenza.
Iine shuga yakawedzerwa michero yakaomeswaIzvo zvakakosha kuti uverenge zvinovaka muviri zviri mupakeji kuitira kuti ugare kure nechikafu.
Zvibereko zvakaomeswa zvinogona kunge zvine sulfite, zvakasvibiswa nefungi uye chepfu.
Vamwe vagadziri michero yakaomeswaInowedzera mishonga inochengetedza inonzi e sulfites. Izvi zvinoita kuti muchero wakaomeswa uwedzere kukwezva nekuti unodzivirira muchero uye unodzivirira kushanduka.
Izvi zvinonyanya kushanda kune michero ine ruvara rwakajeka semaapricots uye mazambiringa akaomeswa.
Vamwe vanhu vanogona kunge vakanzwa nezve sulfite uye vanonzwa mazamu emudumbu, mapundu eganda, uye asthma kurwiswa mushure mekuvatora.
Kuti udzivise sulfite, ine brown kana greyish panzvimbo yeyakajeka ruvara. michero yakaomeswaSarudza i.
zvisina kuchengetwa uye kugadziriswa michero yakaomeswa inogona zvakare kusvibiswa nefungi, aflatoxin uye mamwe makomisheni ane chepfu.
Zvibereko Zvakaomeswa Zvinoita Kuti Uwedzere Huremu Here?
Zvimwe zvekudya zvakaita semaapuriko, misi, prunes, uye mazambiringa akaomeswa michero yakaomeswa Inogona kubatsira kukurumidza metabolism. Kukurumidza metabolism kunogona kuwedzera simba uye kukurudzira kuora muviri.
michero yakaomeswa Inopa kunzwa kwekuzara nekukurumidza. Panzvimbo pekudya zvokudya zvisina kunaka, zvine shuga yakawanda michero yakaoma chikafu chiri nani sarudzo. Inogonawo kudzivirira kuputika, sezvo inodzora kugaya.
Kunewo rumwe rutivi rwemari. Ehe michero yakaomeswa Inogona kutsigira uremu, asi chete kana ichidyiwa zvine mwero. michero yakaomeswaKudya chikafu chine tsama kunogona kuremedza muviri muviri nemakoriyumu neshuga, inova ndiyo inonyanya kukonzera uremu.
michero yakaomeswaZviri nyore kuwana mamwe macalorie, saka usadye mashoma.
Semagumo;
Sezvakaita nezvimwe zvakawanda zvekudya, michero yakaomeswaRine mativi ose akanaka neakaipa.
Muchero wakaomainogona kuwedzera fiber uye kudya kunovaka muviri uye kupa huwandu hukuru hwema antioxidants anodiwa nemuviri.
Zvisinei, anewo shuga yakawanda uye macalorie uye anogona kukonzera mamwe matambudziko ehutano kana akadyiwa zvakanyanya. Naizvozvo, michero yakaomeswa kunyanya pamwe chete nezvimwe zvekudya zvinovaka muviri az mari inofanira kudyiwa.
Zvinyorwa Zvaunofanirwa Kuverenga
