Iinzuzo kunye neXabiso leZondlo kwiiRaisins eziMnyama

iirasintyisi ezimnyamaSesinye seziqhamo ezomisiweyo ezidumileyo ezithatha igama laso kwiqokobhe laso elimnyama. Kunconywa kakhulu ngoogqirha kwiingxaki ezininzi zempilo. 

Olona hlobo ludumileyo lwerasins iirasintyisi ezimnyamaIbonelela nge-antioxidants, i-amino acids, i-carbohydrates, i-calcium kunye nezinye izondlo ezibalulekileyo.

Yintoni iiRaisins eziMnyama?

iirasintyisi ezimnyamaIfunyanwa ngokomisa imidiliya emnyama yase Corinthian engenambewu phantsi kwelanga okanye kwindawo yokomisa. Imnyama, ibukhali kwaye imnandi kunezinye iindidi zeerasin. 

Ixabiso lesondlo seediliya eziMnyama ezomileyo

1 ikomityi ephakelayo ixabiso lesondlo seerasintyisi ezimnyama imi ngolu hlobo lulandelayo:

Iyonke iikhalori: 408

Iyonke iicarbohydrates: I-107 gm

Ifayibha yokutya: I-9,8 gm

Potassium: 1284 mg

Isodium: 12 mg

Iiprotheyini: I-5,9 gm

IVithamin A: % 2,1

Ivithamini C: % 11

Ikhalsiyam: % 9.5

Iayini: % 26

Ziziphi iingenelo zeerasintyisi ezimnyama?

Iphucula i-anemia

iirasintyisi ezimnyamaUmthamo we-iron egazini unyusa amanqanaba e-hemoglobin egazini. Isandla esincinci yonke imihla ukutya iirasentyisi ezimnyamaKuya kunceda ukuhlangabezana neemfuno zentsimbi zemihla ngemihla zomzimba.

Yehlisa amanqanaba e-LDL

Iinzuzo zeerasintyisi ezimnyamaEnye yezi kukukwazi kwayo ukunciphisa iLDL cholesterol. Ine-anti-cholesterol compounds ngendlela yefiber enyibilikayo esusa i-cholesterol emzimbeni kwaye inike impilo. Kukwakho ii-enzymes ezifunxa i-cholesterol kwaye zithobe amanqanaba emzimbeni.

Ilawula uxinzelelo lwegazi

Uxinzelelo lwegaziYenye yeengxaki eziqhelekileyo ezibangela iingxaki ezininzi ezinzulu emzimbeni. Ngenxa yobuninzi be potassium iirasintyisi ezimnyamaUkutya kusasa kunciphisa kakhulu i-sodium emzimbeni. Isodium yenye yezona zinto zibangela uxinzelelo lwegazi oluphezulu. 

Ikhusela impilo yentliziyo

Rhoqo ukutya iirasentyisi ezimnyama Iluncedo kakhulu. Ingumthombo wefiber yokutya kunye ne-polyphenols enokukhusela impilo yentliziyo.

ILipid kwiMpilo kunye neZifo Inqaku lophando kwijenali ukutya iirasentyisi ezimnyamaicebisa ukuba inokuba neziphumo ezibalulekileyo eziluncedo kumzimba. Inokunceda ukulawula amanqanaba oxinzelelo lwegazi kunye nokuthoba i-LDL (embi) amanqanaba e-cholesterol.

Ezi zakhiwo zinenzuzo zisebenza kakuhle ekukhuseleni impilo yentliziyo.

Ulawula isifo seswekile

iirasintyisi ezimnyamaisidima esiphantsi ukuya phakathi isalathisi se-glycemic (GI) Oku kuthetha ukuba iicarbohydrates ezikwiziqhamo azichaphazeli kakhulu amanqanaba eswekile yegazi.

Ukongeza, izifundo ezahlukeneyo iirasintyisi ezimnyamaIbonakalise ukuba luncedo kakhulu ekulawuleni amanqanaba eswekile yegazi.

Kuphononongo luka-2015, endaweni yokutya okucutshungulwayo, iirasentyisi Kwafunyaniswa ukuba ukuyidla kunokunceda ukuphucula amanqanaba eglucose kubantu abanesifo sikashukela sohlobo lwe-2.

Iphucula inkumbulo

kwiimpuku iirasentyisi Uphononongo lwezilwanyana luqhutywe ngamaziko ophando e-Iran, e-Australia naseCanada ukufumanisa imiphumo yokusetyenziswa kwizicubu zengqondo.

Iziphumo, iirasintyisi ezimnyamaUphononongo lubonisa ukuba ineempawu ezibalaseleyo ze-antioxidant ezinceda ukuphucula ukuqonda kunye nenkumbulo.

Inamandla okuthintela umhlaza

Ukutya kunye noMsebenzi Uphononongo lophando olupapashwe kwijenali iirasentyisiIbanga ukuba inceda ukulwa iiseli umhlaza colon. 

Esi siphumo iirasentyisiInokwenzeka ngenxa yobukho be-phenolic compounds kwi. Ngaphezu koko iirasintyisi ezimnyamaKwakhona kuchazwe ukuba i-antioxidant, i-anti-inflammatory kunye ne-anti-proliferative properties yengqolowa inceda ukukhusela umhlaza.

Yehlisa umnqweno wokutya

iirasintyisi ezimnyamaIfayibha, ukuba ithathwe ngesidlo sakusasa, inokukunceda uzive ugcwele ixesha elide, ulawule umnqweno wakho wokutya, kwaye uthintele ukutya okunekhalori ezongezelelweyo. 

iirasintyisi ezimnyamaIishukela zendalo zeziqhamo ezifana ne-fructose kunye ne-sucrose ezifumaneka kwiziqhamo zinokukugcina uzele ixesha elide. Ngoko ke, oogqirha bacebisa ukuba ukunciphisa umzimba iirasintyisi ezimnyama icebisa ukutya.

Ikhusela amazinyo

iirasintyisi ezimnyama Iluncedo kakhulu kumazinyo. Iqulethe ii-phytochemicals ezifunwa ngumzimba. 

iirasintyisi ezimnyamaEnye yeenzuzo ezilungileyo zengqolowa kukuba iqulethe i-oleanolic acid. Inokuthintela ukubola kwamazinyo kwaye ilwe neentsholongwane kunye nemingxuma yamazinyo.  Kwakhona kuthintela ukuphuhliswa kwenani leebhaktheriya ezibangela ukubola kwamazinyo. 

Iphelisa ukuqhina

iirasintyisi ezimnyamaIbonelela ngezixa eziphezulu zefiber yokutya, eyongeza isambuku kwisitulo kwaye iququzelele ukuhamba kwayo. Oku kunceda ukukhulula ukuqhina ngokucoca inkqubo yokwetyisa. Isenokunceda ekunciphiseni ukuqunjelwa okunokwenzeka ngenxa yokugcwala kwerhasi.

yomeleza amathambo

iirasintyisi ezimnyama Inceda ukukhusela amathambo. Izaqwengana isixa esikhulu calcium Ine. 

I-calcium, eyona nxalenye ibalulekileyo yamathambo, idlala indima ebalulekileyo ekugcineni impilo ye-skeletal system. Ukunqongophala kwale minerali kunokubangela ukuphazamiseka okukhulu kwamathambo okufana ne-osteoporosis. 

iirasintyisi ezimnyama Inokunyusa izinga le-calcium emzimbeni wethu.

Iphucula impilo yamehlo

iirasintyisi ezimnyama Iqulethe ezinye ze-phytonutrients ezilungileyo kakhulu ezibonelela ngee-antioxidants ezininzi. Ezi zinto impilo yamehlo Iluncedo emehlweni kwaye ikhusela ngokufanelekileyo amehlo. 

Iphilisa umonakalo wamehlo obangelwa yi-oxidants okanye i-radicals yamahhala kwaye inokunceda ukunciphisa ukulahleka kombono okunxulumene neminyaka. 

Inika amandla

Abantu abaninzi bayayisebenzisa kuba ibanika amandla phambi kokuba benze umthambo. iirasintyisi ezimnyama ukhetha ukutya. imanziswe ukutya iirasentyisi, inokuvuselela umzimba ngokukhawuleza.

Igcina izintso zisempilweni

iirasintyisi ezimnyamaUdumo ukwakheka kwamatye kwizintsoIyaziwa ngokuyinqanda. Isebenza ngokucoca i-toxins emzimbeni kwaye ikhuphe ngaphandle. Kule nkqubo, xa idibene nokusela amanzi amaninzi kunye nokutya ukutya okuphantsi kwe-cholesterol, amatye ayanyamalala. 

Iyayinyanga ingxaki yeasidi

iirasintyisi ezimnyamaliyeza lendalo lasekhaya elingasetyenziselwa ukujongana nokuveliswa kwe-asidi ephezulu esiswini. Eyaziwayo ngokulawula i-reflux kunye nokuphumla kwesisu nemagniziyam ve potassium Iqulathe. Kwakhona kunciphisa ukudumba okunokuthi kwenzeke ngenxa yokuqokelelana kwerhasi. 

Yehlisa umngcipheko wosulelo

iirasintyisi ezimnyamaIqulethe i-polyphenolic antioxidants ebizwa ngokuba yi-catechin, enciphisa ukukhuseleka kusulelo. Ezi khompawundi zikwanazo iimpawu zemicrobial ukulwa iibhaktheriya ezibangela usulelo okanye iintsholongwane kwaye ke ngoko zikhusela umzimba kwingqele kunye nokhohlokhohlo. IiCatechins zikwayaziwa ngokugcina umhlaza kude.

Izibonelelo zeRaisins eziMnyama kwiSini

iirasintyisi ezimnyama, kunokubangela inkanuko yesini. Iqulethe i-amino acids eziluncedo kunyango lwe-erectile dysfunction. Ii-amino acid Kwakhona kunceda ukwandisa ukuhamba kwegazi. 

Kuba, iirasintyisi ezimnyama Iluncedo kwimpilo yezesondo. I-amino acids ezifumaneka koku kukutya okumnyama okuphilayo nako kunokwandisa amathuba okukhawula. 

Izibonelelo zeRasins eziMnyama zolusu

Ikhanyisa ulusu

iirasintyisi ezimnyamaIneempawu zendalo zokucoca igazi. Inceda ukususa i-toxins kunye nokungcola kwinkqubo. Olu ngcoliseko ludla ngokuba luxanduva lweengxaki zolusu ingakumbi amaqhakuva, amabala, imibimbi nokunye. 

Ineempawu zokuchasa ukuguga

iirasintyisi ezimnyamaUmxholo wayo we-antioxidant ugqwesileyo ekubulaleni iiradicals zasimahla ezonakalisa ulusu kwaye ekugqibeleni zibangele ukwaluphala. 

Ikwakhusela ulusu ekonakalisweni lilanga nakungcoliseko, konke oku kubangela imigca emincinci, imibimbi, kunye nobuthuntu ebusweni. Isandla esincinci yonke imihla ukunqanda ukuguga kwangaphambi kwexesha iirasintyisi ezimnyama Ukutya kwanele.

Ikhusela i-acne

Ezi ziqhamo zimangalisayo zomileyo zinokuthintela iiseli zobovu kwityhefu emzimbeni. Ivithamin C Ilayishwe nge . Iirasins zihlambulula ezi zinto ezingafunekiyo kwaye zinceda ulusu luhlale lungenasiphako.

Izibonelelo zeRaisins eziMnyama kwiNwele

I-iron inceda ukujikeleza kwegazi emzimbeni kunye neefollicle zeenwele. Oku kunceda ukulawula imisebenzi yokukhula kweenwele kunye nokuthintela ukulahleka kweenwele. 

Ikhusela umbala omnyama wendalo weenwele

Amanqanaba e-Vitamin C kunye nentsimbi inceda ekufunxeni kweeminerali ezahlukeneyo kwaye ibonelele ngesondlo esinzulu kwiintambo zeenwele.

Oku akugcini nje ukugcina impilo yonke yeenwele, kodwa igcina umbala weenwele zendalo. iirasintyisi ezimnyamaIyakwazi nokulungisa iifollicle zeenwele ukukhusela umonakalo.

Ukutya njani iiRaisins eziMnyama?

iirasintyisi ezimnyama Inokutyiwa ngezi ndlela zilandelayo:

-Ioatmeal cookies iirasintyisi ezimnyama yongeza.

– iisaladi eziluhlaza iirasintyisi ezimnyama Fumana incasa eswiti ngokuyongeza.

– Isandla secereal okanye iyogathi iirasintyisi ezimnyama yongeza.

– Yongeza kwi-ayisikrimu, ikeyiki okanye ezinye izimuncumuncu.

– Eyona ndlela isebenzayo kukuthenga isitya seerasentyisi kwaye uzitye wedwa.

Ziziphi iingozi zeerasentyisi ezimnyama?

iirasintyisi ezimnyamaNangona iyaziwa ngeenzuzo zayo zesondlo, inokubangela iingxaki kwezinye iimeko. Ngokugqithisileyo ukutya iirasentyisi ezimnyamaEzinye iziphumo ebezingalindelekanga ze:

– ukugabha

- Urhudo

– Ukuphazamiseka kwesisu

– Iasidi

– iswekile yegazi ephezulu

– Ukugqabhuka kwamandla ngesiquphe

– Iingxaki zokuphefumla