Okuqukethwe kwe-athikili
Izithelo ezomisiwesekuyisikhathi eside isetshenziswa njengomthombo wamavithamini namaminerali angahlala unyaka wonke. Kunamarekhodi amasiko e-Iranian nama-Arab adla amabhilikosi omisiwe eminyakeni engaphezu kwenkulungwane edlule.
izithelo ezomisiwe ngokungenakuphikwa ethandwa emhlabeni wonke.
Kunezindlela ezehlukene ezisetshenziswayo ukomisa isithelo. Enye yezindlela ezindala kakhulu ukuveza isithelo elangeni bese usiphendula ngezikhathi ezithile ukuze umswakama uhwamuke ngokulinganayo.
Ukubhaka kusheshisa inqubo yokomisa, kodwa kungashisa isithelo kalula uma unganakile. Indlela yesimanje ukusebenzisa i-dehydrator yokudla.
Noma ngabe iyiphi indlela yokomisa esetshenziswayo, umkhiqizo owumphumela uhlala isikhathi eside, umelana nokubola futhi umnandi kakhulu.
Ngakho ingabe inempilo? Isicelo izithelo ezomisiwe I-athikili efundisayo mayelana nalokho okudingeka ukwazi ngakho...
Siyini Isithelo Esomisiwe?
Izithelo ezomileKuwuhlobo lwesithelo lapho cishe konke okuqukethwe kwamanzi kususwa ngezindlela zokomisa.
Isithelo siyashwabana phakathi nale nqubo, sishiye inani elincane lesithelo esomile ngokwamandla.
izithelo ezomisiweIzinhlobo ezivame kakhulu amadethi, amaplamu, amakhiwane namabhilikosi. izithelo ezomisiweIzinhlobo ezinoshukela nazo ziyatholakala. Lezi zihlanganisa umango, uphayinaphu, cranberry, banana kanye apula.
Izithelo ezomisiwe zingagcinwa isikhathi eside kunezithelo ezintsha futhi zingaba ukudla okulula okuwusizo, ikakhulukazi ohambweni olude ngaphandle kwesiqandisi.
Inani Lomsoco Lezithelo Ezimisiwe
Kunezinhlobonhlobo eziningi emakethe, zonke zinamaphrofayili ezakhi ezihlukene. izithelo ezomisiwe ikhona. Inkomishi yokuxutshwa izithelo ezomileOkuqukethwe kwayo okunomsoco kungokulandelayo:
Amakhalori: 480
Amaprotheni: 4 amagremu
Amafutha: 0 grams
Amakhalori: 112 amagremu
I-fiber: 8 amagremu
Ushukela: 92 amagremu
Ngokuvamile, esithelweni esomisiwe Ama-micronutrients atholakala kakhulu afaka:
vitamin A
I-vitamin C
calcium
Demir
potassium
izithelo ezomisiwe Kunomsoco ngokwedlulele. Ucezu lwesithelo esomisiwe luqukethe inani elifanayo lemisoco njengezithelo ezintsha kodwa ligxiliswe ngenani elincane kakhulu.
Izithelo ezomileIqukethe izikhathi ezifika ku-3,5 i-fiber, amavithamini namaminerali esithelo esisha ngesisindo.
Ngakho-ke, ukukhonza okukodwa kunganikeza iphesenti elikhulu lokunconywa kwansuku zonke kwamavithamini namaminerali, njenge-folate.
Nokho, kukhona okuhlukile. Ngokwesibonelo, lapho isithelo somisiwe I-vitamin C okuqukethwe kuncishiswe kakhulu.
izithelo ezomisiwe Ngokuvamile iqukethe i-fiber eningi futhi iwumthombo wama-antioxidants, ikakhulukazi ama-polyphenols.
Ama-antioxidants e-Polyphenol ahlotshaniswa nezinzuzo zezempilo ezifana nokugeleza kwegazi okuthuthukisiwe, impilo engcono yokugaya ukudla, ukunciphisa ukulimala kwe-oxidative kanye nengozi yezifo eziningi.
Yiziphi Izinzuzo Zesithelo Esomisiwe?
Izithelo ezomile Kuyabonakala ukuthi abantu abadla izithelo ezomisiwe badla ukudla okuningi kunalabo abangazidli ezomisiwe.
Izithelo ezomisiweFuthi iwumthombo omuhle wezinhlanganisela eziningi zezitshalo, kuhlanganise nama-antioxidants anamandla.
Amagilebhisi anganciphisa ingozi yezifo ezithile
Ama-raisin agcwele i-fiber, i-potassium, nezinhlanganisela ezihlukahlukene zezitshalo ezinempilo. Inenkomba ye-glycemic ephansi kuya emaphakathi kanye ne-insulin ephansi.
Lokhu kusho ukuthi omisiwe abadali ama-spikes amakhulu kushukela wegazi noma amazinga e-insulin ngemuva kokuwadla.
Ucwaningo lubonisa ukuthi ungawadla ama-raisin ngenxa yalezi zizathu ezilandelayo:
– ukwehlisa umfutho wegazi
– Ukugcina izinga likashukela egazini
- Ukunciphisa izimpawu zokuvuvukala kanye ne-cholesterol yegazi
- Ukunikeza umuzwa wokusutha
Zonke lezi zici zinomthelela ekwehleni kwengozi yokuba nesifo sikashukela sohlobo 2 nesifo senhliziyo.
I-Plum iyi-laxative yemvelo futhi iyakwazi ukwelapha izifo ezithathelwanayo
Iplamu eyomile Iwukudla okunomsoco kakhulu okunothe nge-fiber, i-potassium, i-beta-carotene (uvithamini A) no-vitamin K. Iyaziwa ngomphumela wayo wemvelo we-laxative.
Lokhu kungenxa yokuqukethwe kwayo okuphezulu kwe-fiber kanye notshwala obushukela obubizwa nge-sorbitol, obutholakala ngokwemvelo kwezinye izithelo.
Ukudla ama-plums kusiza ukuthuthukisa ukuvama kwesitulo kanye nokuvumelana kwento yawo. Ama-prunes ukuze aqede ukuqunjelwa umabhebhanaKubhekwa njengokuphumelela kakhulu kuno
Njengomthombo omkhulu wama-antioxidants, ama-prunes angavimbela i-oxidation ye-LDL cholesterol, esiza ukuvimbela isifo senhliziyo nomdlavuza.
Ama-plums nawo acebile nge-boron futhi angasiza ukulwa ne-osteoporosis.
Futhi, ama-prunes akugcina ugcwele futhi awabangeli ukukhuphuka okusheshayo emazingeni kashukela egazini.
Izinsuku zinenzuzo ngesikhathi sokukhulelwa futhi zisiza ukuvimbela izifo ezihlukahlukene.
Usuku imnandi ngokwedlulele. Iwumthombo omuhle kakhulu we-fiber, i-potassium, insimbi kanye nezinhlanganisela ezihlukahlukene zezitshalo.
izithelo ezomisiweIngenye yemithombo ecebile kakhulu yama-antioxidants futhi inomthelela ekunciphiseni ukulimala kwe-oxidative emzimbeni.
Izinsuku zinenkomba ephansi ye-glycemic, ngakho-ke ukuzidla akulindelekile ukuthi kubangele ukukhuphuka okukhulu emazingeni kashukela egazini.
Kuye kwafundwa kwabesifazane abakhulelwe kanye nokusetshenziswa kosuku. Ukudla izinsuku njalo emavikini ambalwa okugcina okukhulelwa kungasiza ekunciphiseni ukuvuleka komlomo wesibeletho.
Imiphumela ethembisayo itholwe ezifundweni zezilwane neshubhu lokuhlola njengekhambi lokungazali kwabesilisa, kodwa izifundo zabantu ziyashoda ngalesi sikhathi.
Iyini Imithelela Eyingozi Yezithelo Ezomisiwe?
Isithelo esomisiwe sinoshukela wemvelo futhi sinamakhalori amaningi.
Izithelo ziqukethe amanani abalulekile kashukela wemvelo. izithelo ezomisiweNgenxa yokuthi amanzi akhishwa emanzini, ushukela nama-calories kugxilwe ngenani elincane kakhulu.
Ngakho-ke izithelo ezomisiwe Iphezulu kakhulu kuma-kilojoule noshukela, okuhlanganisa kokubili i-glucose ne-fructose.
Ngezansi kukhona ezinye izithelo ezomisiweIzibonelo zokuqukethwe ushukela wemvelo zinikezwa.
Ama-Raisins: 59%
Izinsuku: 64-68%
Ama-Prunes: 38%
Amabhilikosi omisiwe: 53%
Amakhiwane omisiwe: 48%
Cishe i-22-51% yalokhu okuqukethwe ushukela yi-fructose. Ukudla i-fructose eningi kungaba nemiphumela emibi empilweni.
Lokhu kuhlanganisa ukukhuluphala, uhlobo lwesifo sikashukela sohlobo 2 kanye nengozi yesifo senhliziyo. Ingxenye encane yamagremu angu-30 iqukethe ama-calories angu-84, cishe ushukela ngokuphelele.
izithelo ezomisiwe Ngenxa yokuthi inoshukela futhi inamandla, kulula ukuyidla isamba esikhulu ngesikhathi esisodwa, okungabangela ushukela oweqile nama-calories.
Gwema ushukela owengeziwe esithelweni esomisiwe
izithelo ezomisiwe Igcotshwa ngoshukela noma isiraphu ngaphambi kokoma ukuze ibe mnandi futhi ihehe.
ngoshukela owengeziwe ezithelweni ezomisiwe Futhi kuthiwa isithelo sikaswidi.
Ucwaningo luye lwabonisa ukuthi ushukela owengeziwe unemiphumela eyingozi empilweni, okwandisa ingozi yokukhuluphala, isifo senhliziyo ngisho nomdlavuza.
Iqukethe ushukela owengeziwe izithelo ezomisiweKubaluleke kakhulu ukufunda izakhi zomsoco eziqukethwe emaphaketheni ukuze ugweme ukudla.
Izithelo ezomisiwe zingase zibe nama-sulfite, zingcoliswe isikhunta kanye nobuthi.
Abanye abakhiqizi izithelo ezomisiweYengeza izivimbelakuvunda okuthiwa ama-e sulfites. Lokhu kwenza isithelo esomisiwe sithandeke kakhulu ngoba sivikela isithelo futhi sivimbele ukuguga.
Lokhu kusebenza ikakhulukazi ezithelweni ezinemibala egqamile njengamabhilikosi namagilebhisi omisiwe.
Abanye abantu bangase bazwele kuma-sulfite futhi babhekane namajaqamba esiswini, ukuqubuka kwesikhumba, nokuhlaselwa yisifuba somoya ngemva kokuwaphuza.
Ukuze ugweme ama-sulfite, inombala onsundu noma ompunga esikhundleni sombala okhanyayo. izithelo ezomisiweKhetha i.
agcinwe futhi acutshungulwe ngendlela engafanele izithelo ezomisiwe ingase futhi ingcoliswe isikhunta, i-aflatoxin nezinye izinhlanganisela ezinobuthi.
Ingabe Izithelo Ezomisiwe Zikwenza Ukhuluphele?
Ukudla okuthile okunjengamabhilikosi, amadethi, ama-prunes, namagilebhisi omisiwe izithelo ezomisiwe Kungasiza ukusheshisa imetabolism. Ukusheshisa imetabolism kungakhuphula amandla futhi kukhuthaze ukuncipha kwesisindo.
izithelo ezomisiwe Inikeza umuzwa wokugcwala ngokushesha. Esikhundleni sokudla ukudla okungenampilo, okunoshukela omningi izithelo ezomile ukudla kuyindlela engcono. Kungavimbela futhi ukuqunjelwa, njengoba kulawula ukugaya.
Kukhona nolunye uhlangothi lwemali. Yebo izithelo ezomisiwe Ingakwazi ukusekela ukulahlekelwa isisindo, kodwa kuphela uma idliwe ngokulinganisela. izithelo ezomisiweUkudla ukudla okugcwele izandla kungagcwalisa umzimba ngama-kilojoule noshukela, okuyimbangela ehamba phambili yokukhuluphala.
izithelo ezomisiweKulula kakhulu ukuthola ama-calories engeziwe, ngakho-ke ungadli ama-handful.
Ngenxa yalokho;
Njengokunye ukudla okuningi, izithelo ezomisiweInezinhlangothi zombili ezinhle nezimbi.
Izithelo ezomileingakhuphula i-fiber kanye nokudla okunomsoco futhi inikeze inani elikhulu lama-antioxidants adingwa ngumzimba.
Nokho, zinoshukela kanye nama-kilojoule amaningi futhi zingadala izinkinga ezithile zempilo uma zidliwe ngokweqile. Ngoba, izithelo ezomisiwe okungcono kuhlanganiswe nokunye ukudla okunomsoco az inani kufanele lidliwe.
Imibhalo Okufanele Uyifunde
