Umxholo wenqaku
Iziqhamo ezomileyokudala isetyenziswa njengomthombo weevithamini kunye neeminerali ezinokuhlala unyaka wonke. Kukho iirekhodi zeenkcubeko zase-Iranian kunye nezama-Arabhu ezitya iiapilkosi ezomisiweyo ngaphezu kwewaka leminyaka eyadlulayo.
iziqhamo ezomisiweyo ngokungathandabuzekiyo ithandwa kwihlabathi jikelele.
Kukho iindlela ezahlukeneyo ezisetyenziswayo ukomisa isiqhamo. Enye yezona ndlela zindala kukubeka esichengeni isiqhamo elangeni kwaye sijike ngamaxesha athile ukuze ukufuma kuphume umphunga ngokulinganayo.
Ukubhaka kukhawulezisa inkqubo yokomisa, kodwa kunokutshisa isiqhamo ngokulula ukuba awuqapheli. Indlela yanamhlanje kukusebenzisa i-dehydrator yokutya.
Nokuba yeyiphi na indlela yokumisa esetyenzisiweyo, imveliso ephumayo yomelele ngakumbi, iyamelana nokubola kwaye inencasa kakhulu.
Ngoko ke isempilweni? Isicelo iziqhamo ezomisiweyo Inqaku elinolwazi malunga nento ekufuneka uyazi malunga…
Yintoni iSiqhamo esomileyo?
Isiqhamo esomileyoLuhlobo lwesiqhamo apho phantse wonke amanzi asuswayo ngeendlela zokomisa.
Isiqhamo siyacutheka ngeli xesha lenkqubo, sishiya isiqhamo esincinci esomileyo ngokwamandla.
iziqhamo ezomisiweyoEzona ntlobo zixhaphakileyo zii dates, iiplums, amakhiwane kunye neeapilkosi. iziqhamo ezomisiweyoIintlobo zeswekile zikwakhona. Ezi ziquka imango, ipayinapile, icranberry, ibhanana kunye neapile.
Iziqhamo ezomisiweyo zinokugcinwa ixesha elide kuneziqhamo ezitsha kwaye zinokuba sisishwamshwam esiluncedo, ngakumbi kuhambo olude ngaphandle kwesikhenkcisi.
Ixabiso leSondlo leZiqhamo ezomileyo
Kukho iindidi ezininzi kwimarike, zonke zineeprofayili ezahlukeneyo zezondlo. iziqhamo ezomisiweyo ikhona. Ikomityi exutywe iziqhamo ezomileyoIsiqulatho sayo sesondlo simi ngolu hlobo lulandelayo:
Iikhalori: 480
Iiprotheni: 4 grams
Amafutha: 0 grams
Iikhabhoni: 112 grams
Ifayibha: 8 grams
Iswekile: 92 grams
Ngokubanzi, kwiziqhamo ezomisiweyo I-micronutrients eziqhelekileyo ezifunyenweyo ziquka:
ivithamin A
Ivithamin C
calcium
Demir
potassium
iziqhamo ezomisiweyo Inezondlo ezigqithisileyo. Isiqwenga sesiqhamo esomileyo siqulethe umlinganiselo ofanayo wezondlo njengeziqhamo ezitsha kodwa zigxininiswe kwisixa esincinci kakhulu.
Isiqhamo esomileyoIqulethe ukuya kuthi ga kwi-3,5 amaxesha e-fiber, iivithamini kunye neeminerali zeziqhamo ezitsha ngobunzima.
Ke ngoko, inkonzo enye inokubonelela ngepesenti enkulu yokutya okucetyiswayo kwansuku zonke kweevithamini kunye neeminerali, ezifana ne-folate.
Nangona kunjalo, kukho ezinye iimeko. Ngokomzekelo, xa isiqhamo somisiwe Ivithamin C umxholo uncitshiswe kakhulu.
iziqhamo ezomisiweyo Ngokuqhelekileyo iqulethe i-fiber eninzi kwaye ingumthombo we-antioxidants, ngakumbi i-polyphenols.
I-Polyphenol antioxidants idibene neenzuzo zempilo ezifana nokuphucula ukuhamba kwegazi, impilo engcono yokugaya, ukunciphisa umonakalo we-oxidative kunye nomngcipheko wezifo ezininzi.
Ziziphi iiNzuzo zeSiqhamo esomileyo?
Isiqhamo esomileyo Kuyabonakala ukuba abantu abatya iziqhamo ezomisiweyo batya ukutya okuninzi kunabo bangatyiyo iziqhamo ezomisiweyo.
Iziqhamo ezomileyoIkwangumthombo olungileyo wezityalo ezininzi, kubandakanya i-antioxidants enamandla.
Imidiliya inganciphisa ingozi yezifo ezithile
Iiraisins zigcwele ifayibha, ipotassium, kunye neekhompawundi ezahlukeneyo zezityalo ezisempilweni. Inexabiso eliphantsi ukuya kweliphakathi le-glycemic index kunye ne-insulin ephantsi.
Oku kuthetha ukuba iirasentyisi azibangeli i-spikes enkulu kwiswekile yegazi okanye amanqanaba e-insulin emva kokutya.
Uphononongo lubonisa ukuba ungatya iirasintyisi ngezi zizathu zilandelayo:
– ukwehlisa uxinzelelo lwegazi
– Ukugcina ulawulo lweswekile yegazi
-Ukunciphisa iimpawu ezivuthayo kunye ne-cholesterol yegazi
- Ukubonelela ngemvakalelo yokuhlutha
Zonke ezi zinto zinegalelo ekunciphiseni umngcipheko wokuphuhlisa uhlobo lwe-2 yeswekile kunye nesifo senhliziyo.
I-Plum yilaxative yendalo kwaye inokunyanga izifo ezosulelayo
Iplamu eyomileyo Kukutya okunezondlo ezityebileyo kwifiber, potassium, beta-carotene (vitamin A) kunye nevithamin K. Iyaziwa ngempembelelo yayo yendalo ye-laxative.
Oku kungenxa yesiqulatho sayo sefayibha ephezulu kunye neswekile yotywala ebizwa ngokuba yi-sorbitol, efumaneka ngokwemvelo kwezinye iziqhamo.
Ukutya i-plums kunceda ukuphucula ukuphindaphinda kwesitulo kunye nokuhambelana kwezinto zabo. IiPrunes ukukhulula ukuqhina iglasiKuthathwa njengento esebenzayo ngakumbi kunoko
Njengomthombo omkhulu we-antioxidants, i-prunes inokuthintela i-oxidation ye-cholesterol ye-LDL, inceda ukukhusela isifo senhliziyo kunye nomhlaza.
Iiplum nazo zizityebi kwi-boron kwaye zinokunceda ukulwa ne-osteoporosis.
Kwakhona, iiprunes zikugcina uzele kwaye azibangeli i-spikes ngokukhawuleza kumanqanaba eswekile yegazi.
Imihla inenzuzo ngexesha lokukhulelwa kwaye inceda ukukhusela izifo ezahlukeneyo.
Umhla iswiti ngokugqithisileyo. Ngumthombo ogqwesileyo wefiber, potassium, iron kunye nezityalo ezahlukeneyo.
iziqhamo ezomisiweyoNgomnye wemithombo ecebileyo ye-antioxidants kwaye inegalelo ekunciphiseni umonakalo we-oxidative emzimbeni.
Imihla inesalathiso se-glycemic ephantsi, ngoko ke ukuyitya akulindelekanga ukuba kubangele i-spikes enkulu kumanqanaba eswekile yegazi.
Kuye kwafundwa kubasetyhini abakhulelweyo kunye nokusetyenziswa komhla. Ukutya imihla rhoqo kwiiveki ezimbalwa zokugqibela zokukhulelwa kunokunceda ukunciphisa ukuvuleka komlomo wesibeleko.
Uphononongo lwezilwanyana kunye netyhubhu yovavanyo lubonise iziphumo ezithembisayo njengeyeza lokungazali kwamadoda, kodwa izifundo zabantu ziyasilela ngeli xesha.
Ziziphi iimpembelelo eziyingozi zeziqhamo ezomileyo?
Isiqhamo esomileyo sineswekile yendalo kwaye iphezulu kwiikhalori.
Isiqhamo siqulethe izixa ezibalulekileyo zeswekile yendalo. iziqhamo ezomisiweyoNgenxa yokuba amanzi esuswa emanzini, iswekile kunye neekhalori zigxininiswe kwisixa esincinci kakhulu.
Ke ngoko iziqhamo ezomisiweyo Iphezulu kakhulu kwiikhalori kunye neswekile, kuquka zombini i-glucose kunye ne-fructose.
Ngezantsi kukho ezinye iziqhamo ezomisiweyoImizekelo yomxholo weswekile yendalo inikezelwa.
Iirasintyisi: 59%
Imihla: 64-68%
IiPrunes: 38%
Iapilkosi eyomileyo: 53%
Amakhiwane omisiweyo: 48%
Malunga ne-22-51% yalo mxholo weswekile yi-fructose. Ukutya i-fructose eninzi kunokuba nemiphumo emibi yempilo.
Oku kubandakanya ubunzima, uhlobo lwe-2 yeswekile kunye nomngcipheko wesifo senhliziyo. Inxalenye encinci ye-30 grams iqukethe iikhalori ezingama-84, phantse ishukela ngokupheleleyo.
iziqhamo ezomisiweyo Ngenxa yokuba iswiti kwaye ixinene ngamandla, kulula ukuyitya kakhulu ngexesha elinye, nto leyo enokukhokelela kwiswekile eninzi kunye neekhalori ezityiwayo.
Gwema iswekile eyongezelelweyo kwiziqhamo ezomileyo
iziqhamo ezomisiweyo Iqatywe ngeswekile okanye isiraphu ngaphambi kokuba yomiswe ukuze ibeswiti kwaye ihende ngakumbi.
ngeswekile eyongeziweyo kwiziqhamo ezomisiweyo Ikwabizwa ngokuba yi-candied fruit.
Uphononongo lubonise ukuba iswekile eyongeziweyo ineempembelelo eziyingozi kwimpilo, yandisa umngcipheko wokukhuluphala, isifo senhliziyo kunye nomhlaza.
Iqulathe iswekile eyongeziweyo iziqhamo ezomisiweyoKubaluleke kakhulu ukufunda izinto zesondlo eziqulethwe kwipakethe ukuze uhlale kude nokutya.
Iziqhamo ezomileyo zinokuqulatha i-sulfites, zingcoliswe yifungi kunye ne-toxins.
Abanye abavelisi iziqhamo ezomisiweyoYongeza izithinteli ezibizwa ngokuba zii-sulfites. Oku kwenza isiqhamo esomisiweyo sibe nomtsalane ngakumbi kuba sikhusela isiqhamo kwaye sinqanda ukujika kombala.
Oku kusebenza ikakhulu kwiziqhamo ezinombala oqaqambileyo ezifana neeapilkosi kunye neerasentyisi.
Abanye abantu banokuba novelwano kwi-sulfites kwaye babe namava e-cramps esiswini, i-skin rashes, kunye nokuhlaselwa kwe-asthma emva kokuthatha.
Ukuphepha i-sulfites, imdaka okanye ingwevu endaweni yombala okhanyayo. iziqhamo ezomisiweyoKhetha i.
igcinwe ngokungafanelekanga kwaye iqhutywe iziqhamo ezomisiweyo isenokwasulelwa ngumngundo, i-aflatoxin kunye nezinye iikhompawundi eziyityhefu.
Ngaba iziqhamo ezomileyo zikwenza utyebe?
Ukutya okuthile okufana neapilkosi, iidatithi, iiprayina kunye neerasentyisi iziqhamo ezomisiweyo Inokukunceda ukukhawuleza imetabolism. Ukukhawuleza imetabolism kunokunyusa amandla kunye nokukhuthaza ukulahleka kwesisindo.
iziqhamo ezomisiweyo Inika imvakalelo yokuzala ngokukhawuleza. Endaweni yokutya ukutya okungenampilo, okuneswekile eninzi iziqhamo ezomileyo ukutya lukhetho olungcono. Kwakhona kunokuthintela ukudumba, njengoko ilawula ukwetyisa.
Kukwakho nelinye icala lengqekembe. Ewe iziqhamo ezomisiweyo Inokuxhasa ukulahleka kwesisindo, kodwa kuphela xa idliwe ngokumodareyitha. iziqhamo ezomisiweyoUkutya ukutya okuninzi kunokulayisha umzimba ngeekhalori kunye neswekile, eyona nto iphambili ekufumaneni ubunzima.
iziqhamo ezomisiweyoKulula kakhulu ukufumana iikhalori ezininzi, ngoko ke ungatyi kancinci.
Ngenxa yoko;
Njengokunye ukutya okuninzi, iziqhamo ezomisiweyoInamacala alungileyo namabi.
Isiqhamo esomileyoinokunyusa i-fiber kunye ne-nutrient intake kunye nokubonelela ngeemali ezinkulu ze-antioxidants ezifunwa ngumzimba.
Nangona kunjalo, zineswekile eninzi kunye neekhalori kwaye zinokubangela iingxaki zempilo ukuba zityiwe kakhulu. Kuba, iziqhamo ezomisiweyo kukhethwa ukuba kudityaniswe nokunye ukutya okunesondlo az imali kufuneka ityiwe.
Amanqaku ekufanele uwafunde
