Okuqukethwe kwe-athikili
I-PopcornKungesinye sezidlo ezidliwa kakhulu. Igcwele imisoco ebalulekile futhi inikeza izinzuzo ezihlukahlukene zezempilo.
Kodwa ilungiswa ngenani elikhulu lamafutha nosawoti, okungabangela ukudla ngokweqile. Ngakho-ke, kubaluleke kakhulu ukuyilungiselela ngendlela efanele.
Kungaba inketho enempilo noma engenampilo kuye ngokuthi uyilungiselela kanjani.
esihlokweni "Izinzuzo zikapophuphuphu, ukulimaza, inani lokudla", "Mangakhi amakholori ku-popcorn, ilungele ini" kuzoxoxwa ngezihloko.
Iyini i-Popcorn?
"iyaqhuma" lapho kuvezwe ukushisa IGibhithe uhlobo. Enkabeni yohlamvu ngalunye lommbila kukhona amanzi amancane, ayanda lapho eshiswa futhi ekugcineni abangele ukuthi uhlamvu luqhume.
I-PopcornKuthathwa njengokudla okusanhlamvu okuphelele okuhlanganisa i-endosperm eqinile, i-hull, noma ikhoba eliqukethe umongo wesitashi. Lapho kushisa, ukucindezela ngaphakathi kwesikebhe kuyakhula futhi ekugcineni ummbila uyaqhuma.
Ngaphezu kwezinhlobo ezingafakwa kuhhavini ye-microwave, ingenziwa ngamadivaysi amancane ikakhulukazi enzelwe ukuvela kommbila. ezihlukahlukene popcorn Kukhona.
Ngokomlando, ibisetshenziswa amasiko iminyaka engaphezu kuka-6.000 kusukela ummbila wawuyingxenye ebalulekile yokudla kwamasiko ezikhathini zasendulo. I-PopcornKunobufakazi bokusetshenziswa kwe
Ukushisisa okulula kommbila owomile emlilweni owokuqala I-Popcornkubangele ukuvela kwe
I-PopcornUkutholakala kwangaphambilini kwemivubukulo kwakusePeru, kodwa eNew Mexico naseCentral America cishe eminyakeni engu-5000 edlule. ama-popcorn akho kwatholakala izinsalela.
I-Popcorn Nutritional Value
Kuwukudla okusanhlamvu okuphelele futhi kuphezulu ngokwemvelo kwezinye izakhamzimba ezibalulekile. Ucwaningo oluningi luye lwaxhumanisa ukusetshenziswa okusanhlamvu okuphelele nengozi encishisiwe yokuvuvukala nesifo senhliziyo.
Amagremu angu-100 aqhunyiswa emlilweni ekhaya okuqukethwe okunomsoco we-popcorn imi kanje:
I-Vitamin B1 (Thiamine): 7% we-RDI.
I-Vitamin B3 (Niacin): 12% we-RDI.
I-Vitamin B6 (Pyridoxine): 8% we-RDI.
Insimbi: 18% we-RDI.
I-Magnesium: 36% we-RDI.
I-Phosphorus: 36% ye-RDI.
I-Potassium: 9% we-RDI.
I-Zinc: 21% ye-RDI.
Ithusi: 13% we-RDI.
IManganese: 56% we-RDI.
Amakhalori we-Popcorn
100 amagremu popcorn 387 kilojouleIqukethe amagremu angu-13 wamaprotheni, amagremu angu-78 wama-carbohydrate namagremu angu-5 wamafutha.
Lesi samba siphinde sinikeze cishe amagremu ayi-15 wefiber. Yingakho ingenye yemithombo engcono kakhulu ye-fiber.
Yiziphi Izinzuzo ze-Popcorn?
Inani elikhulu lama-antioxidants we-polyphenol
Ama-polyphenolsama-antioxidants asiza ukuvikela amangqamuzana emonakalweni ngama-radicals mahhala. Ucwaningo olwenziwe eNyuvesi yaseScranton I-Popcornibonise ukuthi iqukethe inani elikhulu kakhulu lama-polyphenols.
I-Polyphenol ixhunywe ezinhlobonhlobo zezinzuzo zezempilo. Lokhu kuhlanganisa ukujikeleza kwegazi okungcono, impilo engcono yokugaya kanye nokunciphisa ingozi yezifo eziningi.
Ucwaningo oluningana luphinde lwabonisa ukuthi ama-polyphenols anganciphisa ingozi yomdlavuza, kuhlanganise ne-prostate kanye nomdlavuza webele.
Iphezulu ku-fiber
Kuyisidlo esine-fiber ephezulu kakhulu. Ngokocwaningo, i-fiber yokudla inciphisa ingozi yezifo eziningi ezifana nesifo senhliziyo, ukukhuluphala kanye nesifo sikashukela sohlobo 2. I-fiber nayo isiza ukwehlisa isisindo futhi ithuthukise impilo yokugaya ukudla.
Ukudla okunconyiwe kwefayibha nsuku zonke ngamagremu angama-25 kwabesifazane namagremu angama-38 kwabesilisa. 100 amagremu popcornIqukethe amagremu angu-15 efayibha, okuwuphawu lokuthi iwumsoco ofanele ukuhlangabezana nezidingo zakho zansuku zonke zefayibha.
Isekela ukuthuthukiswa kwamathambo
I-Popcorn Ngenxa yokuthi iqukethe inani elikhulu le-manganese, iwumthombo omuhle wezakhi ezingasiza ekwakheni nasekugcineni amathambo enempilo.
AmaManganeseKuwukudla okuhambisanayo okusiza ukusekela ukwakheka kwamathambo (ikakhulukazi kubantu abasengozini yokungenwa amathambo abuthakathaka, njengabesifazane abanqamula ukuya esikhathini) futhi kwaziwa ngokuvikela ngokumelene ne-osteoporosis, isifo samathambo kanye ne-osteoarthritis.
kuthuthukisa ukugaya
I-Popcornkukhona okusanhlamvu okuphelele, okufana nokusanhlamvu okuqukethe i-endosperm, igciwane, kanye ne-bran.
I-Popcorn Ngenxa yokuthi iwuhlamvu oluphelele, inawo wonke ama-fibre e-bran, lapho kugcinwa khona amavithamini anjenge-B-complex vitamin E no-E.
I-PopcornI-fiber ephezulu kuyo isekela ukunyakaza kwamathumbu okuvamile futhi ivimbele ukuqunjelwa. I-fiber ivuselela ukunyakaza kwe-peristaltic yamathumbu ayisicaba, isebenze imisipha futhi ikhuthaze ukukhishwa kwejusi yokugaya, kokubili okusiza ukugcina wonke umgudu wokugaya uphilile.
Yehlisa amazinga e-cholesterol
I-soluble fiber, uhlobo lwefayibha etholakala kuzinhlamvu eziphelele, isiza ukwehlisa amazinga e-cholesterol ngokubopha i-cholesterol emathunjini amancane futhi ivimbele ukumuncwa kwayo egazini.
Ukwehlisa i-cholesterol ephelele kunciphisa ingozi yezimo zenhliziyo nemithambo yegazi (inhliziyo, unhlangothi, kanye ne-atherosclerosis) kamuva ekuphileni, futhi kuvimbele ukucindezela kwenhliziyo nemithambo yegazi, njengoba igazi lingageleza kalula.
Ilawula ushukela wegazi
I-fiber nayo inomthelela omkhulu kushukela egazini emzimbeni. I-fiber isiza ukulawula ukukhululwa nokuphathwa kukashukela egazini kanye namazinga e-insulin kangcono kunabantu abanamazinga aphansi futhi yehlisa ingozi yokuba nesifo sikashukela sohlobo 2. Kulabo abanesifo sikashukela, ukudla i-fiber eyanele kusiza ekunciphiseni lokhu kushintshashintsha kukashukela egazini.
Ngakho-ke I-PopcornKuyisidlo esikhulu ngenxa yokuqukethwe kwayo kwe-fiber. Khumbula, ukulawula izingxenye kuyisihluthulelo futhi ugweme ukufaka ushukela omningi noma amasoso anamafutha amaningi ukuze uthole ukudla okulula okunomsoco.
Ivimbela ukwakheka kwamaseli anomdlavuza
Ucwaningo lwakamuva luye I-Popcornuveze ukuthi iqukethe inani elikhulu lama-antioxidants. Ama-Antioxidants aqeda futhi akhiphe ama-radicals mahhala ahlobene nezifo ezahlukahlukene emzimbeni, njengomdlavuza.
Ama-radicals wamahhala anesibopho sokuguqulwa kwamaseli e-DNA anempilo kumaseli omdlavuza. I-Popcorn ukusetshenziswa kusiza ukunciphisa lezi zingozi.
Ivimbela ukuguga ngaphambi kwesikhathi
Ngaphezu komdlavuza, uvimbela izimpawu ezihlobene nobudala njengama-radicals mahhala, amabala, imibimbi, ubumpumputhe, ukuwohloka kwe-macular, ukuncipha kwengqondo, ubuthakathaka bemisipha, ukuwohloka komqondo, isifo se-Alzheimer, ukukhumuzeka kwamathambo, ukuqothuka kwezinwele nezinye.
I-Popcorn Njengoba iqukethe ama-antioxidants anamandla, ivimbela ukuguga ngaphambi kwesikhathi ngokuphikisana nemiphumela yama-radicals mahhala.
Ingabe i-Popcorn Yakha Isisindo?
Iphezulu ku-fibre futhi inama-kilojoule aphansi ngokuminyana kwamandla. Konke lokhu kuyizici zokudla okukhuthaza ukuncipha kwesisindo.
Ngama-calories angu-31 indebe ngayinye I-PopcornIqukethe ama-calories ambalwa kakhulu kunokunye ukudla okulula okudumile.
Kwesinye isifundo I-Popcorn kanye nemizwa yokusutha ngemva kokudla ama-chips amazambane. 15 kcal I-Popcornkutholakale ukuthi igcwalisa njenge-chip yamazambane ye-150-calorie.
Ungakwazi yini ukudla ama-popcorn ekudleni?
Ngenxa yezizathu ezibalwe ngenhla, kuyasiza ukunciphisa umzimba, okungukuthi, ukudla okulula okungadliwa ngenkathi udla. Okubalulekile lapha ukudla ngokulinganisela. Uma udla kakhulu, kungase futhi kubangele isisindo ngoba uzothola ama-calories amaningi.
Ingabe I-Popcorn Iyingozi?
Ama-popcorn aselungile ayingozi
iphakethe lama-popcornEzidayiswa ekhaya aziphilile njengalezo ezilungiselelwa ekhaya. Imikhiqizo eminingi yenziwa kusetshenziswa amafutha e-hydrogenated noma ingxenye ye-hydrogenated aqukethe amafutha ayingozi.
Izifundo, amafutha e-transKuye kwahlotshaniswa nengozi eyengeziwe yesifo senhliziyo nezinye izifo ezimbi kakhulu.
Indlela yokulungiselela ibalulekile
Naphezu kwezinzuzo ezibalwe ngenhla, indlela elungiswa ngayo ithinta kakhulu izinga layo lokudla okunomsoco.
Inama-kilojoule aphansi kakhulu uma iqhamuka ekhaya, kodwa ezinye izinhlobo esezilungile zinekhalori ephezulu impela.
Izinhlobonhlobo ezithengwa ezindaweni zamabhayisikobho ngokuvamile zenziwa ngamafutha angenampilo, ukunambitheka kokwenziwa, kanye nenani eliphezulu likashukela nosawoti.
Lezi zithako azifaki nje inani elibalulekile lama-calories, kodwa futhi zenza kube okungenampilo.
Iresiphi Yokudla kanye Ne-Popcorn Enganamafutha
lapha yenza ama-popcorn anempilo Iresiphi elula ye:
Ungayenza kanjani i-Popcorn
izinto
– 2 wezipuni zamafutha e-olive
- 1/2 inkomishi yezinhlamvu zommbila
– 1/2 ithisipuni kasawoti
Ukulungiselela
– Faka amafutha kanye lamabele epanini elikhulu uvale isivalo.
Pheka phezu kokushisa okuphakathi okungaba yimizuzu emi-3 noma kuze kunqamuke ukuqhuma.
– Khipha ekushiseni uthele epuletini lokuphakela.
– Faka isawudo.
Ngenxa yalokho;
I-PopcornIphezulu kwezinye izakhamzimba ezibalulekile, njengamavithamini, amaminerali, nama-polyphenol antioxidants.
Futhi ingenye yemithombo engcono kakhulu ye-fiber. Ukuyilungiselela ngendlela enempilo futhi uyidle ngokulinganisela kusiza ngisho nokuncipha kwesisindo.
Imibhalo Okufanele Uyifunde
