Izinzuzo kanye Nenani Lokudla Okunomsoco WamaRaisini Amnyama

omisiwe omnyama, ingenye yezithelo ezomisiwe ezidumile ezithola igama laso emakhasini aso anombala omnyama. Kunconywa kakhulu odokotela ngezinkinga eziningi zempilo. 

Izinhlobonhlobo ezidume kakhulu zomisiwe omisiwe omnyamaInikeza ama-antioxidants, ama-amino acid, ama-carbohydrate, i-calcium nezinye izakhi ezibalulekile.

Iyini i-Black Raisin?

omisiwe omnyamaItholakala ngokomisa amagilebhisi amnyama aseKorinte angenambewu ngaphansi kwelanga noma endaweni yokomisa. Imnyama, ibukhali futhi imnandi kunezinye izinhlobo zomvini omisiwe. 

Inani Lomsoco Lamagilebhisi Omisiwe Amnyama

1 inkomishi ephakelayo umsoco omisiwe omisiwe omnyama imi kanje:

Ingqikithi yamakhalori: 408

Ingqikithi yama-carbohydrate: awu 107g

I-fiber yokudla: awu 9,8g

I-Potassium: I-1284 mg

Isodium: I-12 mg

Amaprotheni: awu 5,9g

I-Vitamin A: % 2,1

I-vitamin C: % 11

I-calcium: % 9.5

I-ayina: % 26

Yiziphi Izinzuzo zamaRaisins Amnyama?

yelapha i-anemia

omisiwe omnyamaOkuqukethwe kwe-iron egazini kuphakamisa amazinga e-hemoglobin egazini. idlanzana nsuku zonke ukudla omisiwe omnyamakuzosiza ukuhlangabezana nezidingo zensimbi zansuku zonke zomzimba.

Yehlisa amazinga e-LDL

Izinzuzo omisiwe blackEnye yazo amandla ayo okwehlisa i-cholesterol ye-LDL. Ine-anti-cholesterol compounds ngendlela ye-fiber encibilikayo, esusa i-cholesterol emzimbeni futhi inikeze impilo. Futhi iqukethe ama-enzyme abamba i-cholesterol namazinga aphansi emzimbeni.

Ilawula umfutho wegazi

Umfutho wegazi ophezuluIngenye yezinkinga ezivame kakhulu emzimbeni eziholela ezinkingeni eziningi ezinzima. Ngenxa yokuqukethwe kwayo okucebile kwe-potassium omisiwe omnyamaUkudla u-XNUMX ekuseni kunciphisa kakhulu i-sodium emzimbeni. I-sodium ingenye yezimbangela eziyinhloko zomfutho wegazi ophezulu. 

Ivikela impilo yenhliziyo

Njalo ukudla omisiwe omnyama iwusizo kakhulu. Iwumthombo we-fiber yokudla kanye nama-polyphenols angavikela impilo yenhliziyo.

I-Lipid Ezempilo Nezifo Isihloko socwaningo kujenali ukudla omisiwe omnyamaiphakamisa ukuthi ingase ibe nemiphumela ezuzisayo esobala emzimbeni. Ngaphezu kokwehlisa amazinga e-cholesterol e-LDL (okubi), kungasiza futhi ukulawula amazinga omfutho wegazi.

Lezi zakhiwo ezizuzisayo zisebenza kahle ekugcineni impilo yenhliziyo.

Ilawula isifo sikashukela

omisiwe omnyamaokuphansi kuya kokumaphakathi inkomba ye-glycemic (GI) Lokhu kusho ukuthi ama-carbohydrate asesithelweni awawathinti kakhulu amazinga kashukela egazini.

Futhi, izifundo ezihlukahlukene omisiwe omnyamaKubonakale kuwusizo kakhulu ekulawuleni amazinga kashukela egazini.

Ocwaningweni lwango-2015, esikhundleni sokudla okulula okugayiwe, omisiwe Kwatholakala ukuthi ukuyidla kungasiza ekuthuthukiseni amazinga eglucose kubantu abanesifo sikashukela sohlobo 2.

Ithuthukisa inkumbulo

emagundwaneni omisiwe Ucwaningo lwezilwane lwenziwa izikhungo zocwaningo e-Iran, e-Australia, nase-Canada ukuze kutholwe imiphumela yokusebenzisa ukusetshenziswa kwezicubu zobuchopho.

Imiphumela, omisiwe omnyamaKuye kwaboniswa ukuthi inezici ezinhle kakhulu ze-antioxidant ezisiza ukuthuthukisa inkumbulo kanye nokuqonda.

Inamandla okulwa nomdlavuza

Ukudla kanye Umsebenzi Ucwaningo locwaningo olushicilelwe kujenali omisiweIphakamisa ukuthi udumo lusiza ukulwa namaseli omdlavuza wekoloni. 

Lo mphumela omisiwekungenzeka ngenxa yokuba khona kwama-phenolic compounds ku Ngaphezu kwalokho omisiwe omnyamaKuthiwa futhi i-antioxidant, anti-inflammatory and anti-proliferative properties kakolweni isiza ukuvikela emdlavuza.

Yehlisa isifiso sokudla

omisiwe omnyamaUma iphuzwa ngesikhathi sasekuseni, i-fiber ingakusiza uzizwe ugcwele isikhathi eside, ulawule izifiso futhi uvimbele ukudla okunama-calorie engeziwe. 

omisiwe omnyamaUshukela wezithelo zemvelo, njenge-fructose ne-sucrose, ungakugcina ugcwele isikhathi eside. Yingakho odokotela befuna ukunciphisa umzimba. omisiwe omnyama incoma ukudla

Ivikela amazinyo

omisiwe omnyama Kuyasiza kakhulu amazinyo. Iqukethe ama-phytochemicals adingwa ngumzimba. 

omisiwe omnyamaEnye yezinzuzo zayo ezinhle kakhulu ukuthi iqukethe i-oleanolic acid. Ingavimbela ukubola kwamazinyo, ilwe namagciwane kanye nemigodi yamazinyo.  Kuphinde kuvimbele ukukhula kwenani lamagciwane abangela ukubola kwamazinyo. 

Ikhulula ukuqunjelwa

omisiwe omnyamaInikeza inani eliphezulu le-fiber yokudla, elengeza inqwaba esitokisini futhi lisize ukuhamba kwayo. Lokhu kusiza ukuqeda ukuqunjelwa ngokususa umgudu wokugaya ukudla. Kungasiza futhi ukunciphisa ukuqunjelwa okungenzeka ngenxa yokwakheka kwegesi.

kuqinisa amathambo

omisiwe omnyama Isiza ukuvikela amathambo. Omisiwe inani elikhulu i-calcium Iqukethe. 

I-calcium, ingxenye ebaluleke kakhulu yamathambo, idlala indima ebalulekile ekugcineni impilo yohlelo lwamathambo. Ukushoda kwale mineral kungabangela ukuphazamiseka okukhulu kwamathambo njenge-osteoporosis. 

omisiwe omnyama Kungakhuphula izinga le-calcium emzimbeni wethu.

Ithuthukisa impilo yamehlo

omisiwe omnyama Iqukethe amanye ama-phytonutrients angcono kakhulu ahlinzeka ngama-antioxidants amaningi. Lezi zakhi impilo yamehlo Inenzuzo emehlweni futhi ivikela amehlo ngempumelelo. 

Iphulukisa ukulimala kwamehlo okubangelwa ama-oxidants noma ama-radicals mahhala futhi ingasiza ekunciphiseni ukulahleka kombono okuhlobene neminyaka. 

Inikeza amandla

Ngoba abantu abaningi banikeza amandla ngaphambi kokwenza imidlalo. omisiwe omnyama uthanda ukudla. ecwile ukudla omisiweingakwazi ukuvuselela umzimba ngokushesha.

Igcina izinso ziphilile

omisiwe omnyamaUdumo ukwakheka kwamatshe ezinsoKuyaziwa ukuvimbela Isebenza ngokususa ubuthi emzimbeni futhi ibukhiphe. Kule nqubo, uma kuhlangene nokuphuza amanzi amaningi nokuthatha ukudla okune-cholesterol ephansi, amatshe nawo ayanyamalala. 

Yelapha inkinga ye-asidi

omisiwe omnyamaiyikhambi lasekhaya elingokwemvelo elingasetshenziswa ukubhekana nokukhiqizwa kwe-asidi ephezulu esiswini. Iyaziwa ngokulawula i-reflux futhi ikhulule isisu i-magnesium ve i-potassium kuhlanganisa. Futhi kunciphisa ukuqunjelwa okungenzeka ngenxa yokunqwabelana kwegesi. 

Yehlisa ingozi yokutheleleka

omisiwe omnyamaiqukethe i-polyphenolic Antioxidants ebizwa ngokuthi ama-catechin, anciphisa ukungenwa yizifo. Lezi zinhlanganisela zinezici ze-microbial ukulwa namagciwane abangela ukutheleleka noma amagciwane ngakho-ke zivikela umzimba emakhazeni nasekukhwehleleni. Ama-Catechins ayaziwa futhi ngokugcina umdlavuza ungekho.

Inzuzo Yezithelo Zomisiwe Ezimnyama Kwezocansi

omisiwe omnyamakungase kubangele inkanuko yobulili. Iqukethe ama-amino acid awusizo ekwelapheni ukungasebenzi kahle kwe-erectile. Ama-amino acid Kuyasiza futhi ukwandisa ukugeleza kwegazi. 

Ngoba, omisiwe omnyama Kuyinzuzo empilweni yocansi. Ama-amino acid akhona kulokhu kudla okumnyama okuphilayo nawo angandisa amathuba okukhulelwa. 

Izinzuzo Zesikhumba Zomisiwe Omisiwe Amnyama

Ikhanyisa isikhumba

omisiwe omnyamaInezici zemvelo ekuhlanzeni igazi. Kuyasiza ukususa ubuthi nokungcola ohlelweni. Lokhu kungcola kuvame ukubangela izinkinga zesikhumba ikakhulukazi izinduna, amabala, imibimbi nokunye. 

Inezici zokunqanda ukuguga

omisiwe omnyamaOkuqukethwe kwayo kwe-antioxidant kuhle kakhulu ekubulaleni ama-radicals mahhala alimaza isikhumba futhi agcine edala ukuguga. 

Iphinde ivikele isikhumba ekulimaleni kwelanga nasekungcolisweni, konke okubangela imigqa emihle, imibimbi kanye nobuthuntu ebusweni. Idlanzana nsuku zonke ukuvimbela ukuguga ngaphambi kwesikhathi omisiwe omnyama ukudla kwanele.

Ivimbela izinduna

Lezi zithelo ezomisiwe ezimangalisayo zingavimbela amangqamuzana obomvu abangelwa ubuthi obusemzimbeni. I-vitamin C ilayishwe nge. Ama-raisin asiza ukugcina isikhumba singenasici ngokususa lezi zinto ezingafuneki.

Izinzuzo Zezinwele Zezinwele Ezimnyama

I-ayoni isiza ukujikeleza kwegazi emzimbeni nasezintanjeni zezinwele. Lokhu kuqinisekisa ukulawulwa kwemisebenzi yokukhula kwezinwele futhi kuvimbela ukuncipha kwezinwele. 

Igcina umbala omnyama wemvelo wezinwele

Amazinga kavithamini C kanye nosizo lwensimbi ekumunceni amaminerali ahlukahlukene futhi anikeze ukondla okujulile emicu yezinwele.

Lokhu akugcini nje ukugcina impilo yonke yezinwele, kodwa futhi kugcina umbala wezinwele zemvelo. omisiwe omnyamaIngakwazi futhi ukulungisa izimpande zezinwele ukuvimbela ukulimala.

Ungadla Kanjani Ama-Raisins Amnyama?

omisiwe omnyama Ingadliwa ngalezi zindlela ezilandelayo:

- Amakhukhi we-oatmeal omisiwe omnyama engeza.

– amasaladi aluhlaza omisiwe omnyama Engeza ukunambitheka okumnandi kuyo.

– Idlanzana le-cereal noma iyogathi omisiwe omnyama engeza.

- Faka ku-ayisikhilimu, ikhekhe noma amanye ama-dessert.

– Indlela esebenzayo kakhulu ukuthatha indishi yamagilebhisi omisiwe uwadle wedwa.

Yiziphi Izingozi zamaRaisins Amnyama?

omisiwe omnyamaNakuba yaziwa ngezinzuzo zayo zokudla okunomsoco, kungase kubangele izinkinga kwezinye izimo. Okudlulele ukudla omisiwe omnyamaEminye yemiphumela engemihle yilena:

– ukuhlanza

- Uhudo

– Ukuphazamiseka kwesisu

- I-Acid

- ushukela ophezulu wegazi

- Ukuqhuma okungazelelwe kwamandla

– Izinkinga zokuphefumula