I-Popcorn Benefit, Ingozi, iiCalories kunye neXabiso leZondlo

AmaqhashuYenye yezinto ezityiwayo kakhulu. Igcwele izondlo ezibalulekileyo kwaye inika iintlobo ngeentlobo zeenzuzo zempilo.

Kodwa ilungiselelwe ngesixa esikhulu samanqatha kunye netyuwa, enokubangela ukugqithisa. Ngoko ke, kubaluleke kakhulu ukuyilungiselela ngokuchanekileyo.

Inokuba lukhetho olunempilo okanye olungenampilo kuxhomekeke kwindlela oyilungiselela ngayo. 

kwinqaku "Iibhenefithi zePopcorn, zonakalise, ixabiso lesondlo", "Zingaphi iikhalori kwipopcorn, yintoni eyilungeleyo" kuya kuxutyushwa izihloko.

Yintoni iPopcorn?

"iqhuma" xa ibekwe kubushushu Jiphethe uhlobo. Embindini wenkozo nganye kukho amanzi amancinane, athi ayanda xa eshushu aze abangele ukuba ukhozo lugqabhuke. 

AmaqhashuKuthathwa njengokutya okuziinkozo okupheleleyo okubandakanya i-endosperm eqinile, i-hull, okanye i-husk equlethe i-starch core. Xa kushushu, uxinzelelo ngaphakathi kwe-hull luyanda kwaye ekugqibeleni i-corn pops. 

Ukongeza kwiindidi ezinokuthi zifakwe kwi-microwave, inokwenziwa kwizixhobo ezincinci ezenzelwe umbona. ezahlukeneyo popcorn Kukho.

Ngokwembali, isetyenziswe ngamasiko iminyaka engaphezu kwe-6.000 ukususela ekubeni umbona wawuyinxalenye ebalulekileyo yokutya kwenkcubeko kumaxesha amandulo. AmaqhashuKukho ubungqina bokusetyenziswa kwe 

Ukufudumeza okulula kombona owomileyo emlilweni kukuqala Amaqhashukubangele ukuvela kwe

Amaqhashu's yangaphambili efunyenweyo yezakudala yayisePeru, kodwa eNew Mexico nakuMbindi Melika malunga neminyaka eyi-5000 eyadlulayo. iipopcorn zakho kwafunyanwa iintsalela.

Ixabiso lePopcorn Lesondlo

Kukutya okuziinkozo kwaye kuphezulu ngokwendalo kwezinye izondlo ezibalulekileyo. Izifundo ezininzi zidibanise ukusetyenziswa kweenkozo kunye nomngcipheko oncitshisiweyo wokuvuvukala kunye nesifo senhliziyo.

I-100 grams itshiswe emlilweni ekhaya umxholo wesondlo we popcorn imi ngolu hlobo lulandelayo: 

I-Vitamin B1 (Thiamine): i-7% ye-RDI.

I-Vitamin B3 (i-Niacin): i-12% ye-RDI.

I-Vitamin B6 (i-Pyridoxine): i-8% ye-RDI.

Intsimbi: 18% yeRDI.

I-Magnesium: i-36% ye-RDI.

Phosphorus: 36% yeRDI.

I-potassium: i-9% ye-RDI.

I-Zinc: i-21% ye-RDI.

Ubhedu: 13% yeRDI.

IManganese: 56% yeRDI.

Iikhalori zePopcorn

100 grams zepopcorn 387 caloriesIqukethe i-13 grams yeprotheni, i-78 grams ye-carbohydrates kunye ne-5 grams yamafutha. 

Esi sixa sikwabonelela malunga ne-15 grams yefiber. Yiyo loo nto ingomnye wemithombo engcono kakhulu yefiber.

Ziziphi iiNzuzo zePopcorn?

Iphezulu kwi-polyphenol antioxidants

Iipolyphenolszi-antioxidants ezinceda ukukhusela iiseli ekonakalisweni ngama-radicals asimahla. Uphononongo olwenziwe kwiYunivesithi yaseScranton Amaqhashuwabonisa ukuba iqulethe isixa esikhulu kakhulu polyphenols.

I-Polyphenol idibaniswe kwiintlobo ezahlukeneyo zeenzuzo zempilo. Oku kubandakanya ukujikeleza okungcono, impilo engcono yokugaya kunye nokunciphisa umngcipheko wezifo ezininzi.

Izifundo ezininzi ziye zabonisa ukuba i-polyphenols inokunciphisa umngcipheko womhlaza, kubandakanya i-prostate kunye nomhlaza wamabele.

Iphezulu kwifiber

Yisnack ephezulu kakhulu kwifiber. Ngokutsho kophando, i-fiber yokutya inciphisa umngcipheko wezifo ezininzi ezifana nesifo senhliziyo, ukukhuluphala kunye nohlobo lwe-2 yeswekile. Ifayibha ikwanceda ekulahlekeni kobunzima kwaye iphucula impilo yokwetyisa.

I-fiber yemihla ngemihla ekhuthazwayo yi-25 grams yabasetyhini kunye ne-38 grams yamadoda. 100 grams zepopcornIqulethe i-15 grams yefiber, eluphawu lokuba sisondlo esifanelekileyo ukuhlangabezana neemfuno zakho zemihla ngemihla zefiber.

Ixhasa uphuhliso lwamathambo

Amaqhashu Kuba inezixa ezibalulekileyo zemanganese, ingumthombo olungileyo wezondlo ezinokunceda ukwakha nokugcina amathambo esempilweni. 

ManganeseKukutya okuncedisayo okunceda ukuxhasa ukwakheka kwamathambo (ingakumbi kubantu abachaphazeleka kumathambo abuthathaka, njengabasetyhini abakwi-menopausal) kwaye yaziwa ngokukhusela kwi-osteoporosis, isifo samathambo kunye ne-osteoarthritis. 

kuphucula ukwetyisa

Amaqhashuziinkozo ezipheleleyo, ezinje ngeenkozo ezineendosperm, intsholongwane, kunye nebran.

Amaqhashu Ngenxa yokuba ingqolowa epheleleyo, iqulethe yonke i-fiber kwi-bran, apho iivithamini ezifana ne-vitamin B-complex kunye ne-vitamin E zigcinwa.  

AmaqhashuUmxholo wefiber ephezulu kuwo uxhasa ukuhamba kwamathumbu okuqhelekileyo kunye nokuthintela ukuqunjelwa. Ifayibha ivuselela intshukumo yeperistaltic yamathumbu acaba, isebenza izihlunu kwaye ivuselela ukukhuselwa kweejusi zokwetyisa, zombini ezo zinceda ukugcina umgudu wokugaya usempilweni.

Yehlisa amanqanaba e-cholesterol

I-fiber e-Soluble, uhlobo lwefiber efumaneka kwiinkozo ezipheleleyo, inceda amanqanaba e-cholesterol ephantsi ngokubopha kwi-cholesterol emathunjini amancinci kwaye ithintele ukufunxa kwayo egazini.

Ukunciphisa i-cholesterol epheleleyo kunciphisa umngcipheko weemeko zentliziyo (ukuhlaselwa yintliziyo, ukubetha, kunye ne-atherosclerosis) kamva ebomini, kwaye kuthintela uxinzelelo kwintliziyo kunye nemithambo yegazi, njengoko igazi lingahamba ngokulula.

Ilawula iswekile yegazi

Ifayibha nayo inefuthe elikhulu kwiswekile esegazini emzimbeni. I-Fiber inceda ukulawula ukukhululwa kunye nokulawulwa kweeshukela zegazi kunye namanqanaba e-insulin angcono kunabantu abanamazinga aphantsi kunye nokunciphisa umngcipheko wokuphuhlisa uhlobo lwe-2 yeswekile. Kwabo banesifo seswekile, ukutya ifayibha eyaneleyo kunceda ukunciphisa oku kuguquguquka kweswekile yegazi. 

Ke ngoko AmaqhashuYisnack enkulu ngenxa yomxholo wefiber. Khumbula, ukulawulwa kwesahlulo ngundoqo kwaye ugweme ukongeza iswekile ephezulu okanye iisosi ezinamafutha aphezulu kwi-snack enesondlo.

 Ikhusela ukwakheka kweeseli ezinomhlaza

Uphando lwakutsha nje luye Amaqhashuibonise ukuba iqulethe inani elikhulu le-antioxidants. Ii-Antioxidants zisusa kwaye zikhuphe ii-radicals zasimahla ezinxulumene nezigulo ezahlukeneyo emzimbeni, njengomhlaza. 

Iiradicals zasimahla zinoxanduva lokuguqula iiseli zeDNA ezisempilweni kwiiseli zomhlaza. Amaqhashu ukusetyenziswa kunceda ukunciphisa le mingcipheko.

Ithintela ukuguga kwangaphambi kwexesha

Ukongeza kumhlaza, inqanda iimpawu ezinxulumene nobudala ezifana ne-radicals yamahhala, amabala obudala, imibimbi, ubumfama, ukuwohloka kwe-macular, ukuncipha kwengqondo, ubuthathaka bemisipha, ukuncipha kwengqondo, isifo se-Alzheimer, i-osteoporosis, ukulahleka kweenwele kunye nabanye.

Amaqhashu Ekubeni iqulethe i-antioxidants enamandla, ikhusela ukuguga kwangaphambili ngokuchasana nemiphumo ye-radicals yamahhala.

Ngaba iPopcorn Yakha Ubunzima?

Iphezulu kwifayibha kwaye iphantsi ngokwentelekiso kwiikhalori zoxinzelelo lwamandla. Zonke ezi ziimpawu zokutya okukhuthaza ukunciphisa umzimba.

Ngeekhalori ezingama-31 ngekomityi nganye AmaqhashuIqulethe iikhalori ezimbalwa kakhulu kunezinye izidlo ezithandwayo zesnack. 

Kwisifundo esinye Amaqhashu kunye neemvakalelo zokuhlutha emva kokutya iitshiphusi zetapile. 15 iikhalori Amaqhashuifunyenwe njengokuzaliswa njenge-chip ye-150-calorie ye-potato chip.

Ungatya iipopcorn ekutyeni?

Ngenxa yezizathu ezidweliswe ngasentla, kunceda ukunciphisa umzimba, oko kukuthi, i-snack enokuthi isetyenziswe ngexesha lokutya. Undoqo apha kukutya ngokumodareyitha. Ukuba utya kakhulu, oko kunokubangela ubunzima ngenxa yokuba uya kufumana iikhalori ezininzi.

Ngaba iPopcorn Iyingozi? 

Iipopcorn esele zenziwe ziyingozi

iphakheji yeepopcornEzo zithengiswa ekhaya azikho mpilweni njengezo zilungiselelwe ekhaya. Iimveliso ezininzi zenziwe kusetyenziswa i-hydrogenated okanye i-oyile ye-hydrogenated inxalenye equkethe amafutha ayingozi.

Izifundo, amafutha transKuye kwadibaniswa nomngcipheko ophezulu wesifo senhliziyo kunye nezinye izifo ezinzulu.

Indlela yokulungiselela ibalulekile

Nangona izibonelelo ezidweliswe ngasentla, indlela elungiselelwe ngayo ichaphazela kakhulu umgangatho wayo wesondlo. 

Iphantsi kakhulu kwiikhalori xa ithe yavela ekhaya, kodwa ezinye iindidi esele zenziwe ziphezulu kakhulu kwiikhalori. 

Iintlobo ngeentlobo ezithengwa kwiithiyetha zemiboniso bhanya-bhanya zidla ngokwenziwa ngeoyile engekho mpilweni, incasa eyenziweyo, kunye nezixa eziphezulu zeswekile netyuwa.

Ezi zithako azigcini nje ukongeza inani elibalulekileyo leekhalori, kodwa zenza ukuba zingabi sempilweni.

Ukutya kunye neResiphi yePopcorn engaFat

Isicelo yenza iipopcorn ezinempilo Iresiphi elula ye:

Uyenza njani iPopcorn

izinto

– 2 icephe yeoli yeoli

– 1/2 ikomityi yeenkozo zombona

– 1/2 ithisipuni yetyuwa

ukulungiselela

– Beka i-oyile kunye neenkozo zombona kwipani enkulu kwaye uvale isiciko.

– Pheka phezu kobushushu obuphezulu malunga nemizuzu emi-3 okanye de kuphele ukugqabhuka.

– Susa ebushushwini kwaye ugalele kwisitya sokuphakela.

– Yongeza ityuwa. 

Ngenxa yoko;

AmaqhashuIphezulu kwezinye izondlo ezibalulekileyo, ezifana neevithamini, iiminerali, kunye ne-polyphenol antioxidants. 

Ikwangomnye wemithombo engcono kakhulu yefiber. Ukuyilungisa ngendlela enempilo kwaye uyidle ngokumodareyitha nokuba kunceda ukunciphisa umzimba.