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Izici zokupholisa isanqante azaziwa ngenkulungwane yokuqala. Okhokho bethu baphinde baphatha izifo eziningi ezahlukahlukene ngalesi sihlahla.
Kusukela ebuntwaneni, abazali basifundise ukuthi ukudla izaqathe kulungile. Le imifino isetshenziswa ngokuqinile kwezobuciko be-Culinary; ujusi wenziwe ngisho nawo. Kubukeka sengathi lesi sitshalo sempande esiphundu futhi esimnandi asikwazi ukulimaza ngokuchaza. Kepha kunjalo? Obani abangase baphulwe isiphunzi esifanayo.
Izici ewusizo izaqathi
Ukwakheka kwalokhu imifino kukhulu kakhulu, futhi ngenxa yesikhathi eside kugcinwe kungadliwa unyaka wonke.
I-karoti engaphezu kwe-70% iqukethe i-carotene noma i-proitamin A, eyinikeza umbala ocebile we-orange.
Umbala okhanya ngokweqile wesitshalo sezimpande ukhombisa okuqukethwe okuphezulu kwe-carotene kuyo. I-Carotene inomthelela ekuthini i-normalization ye-metabolism ebonakalayo, ithuthukise umbono nokusebenza kwamaphaphu, inomphumela omuhle ekuthuthukisweni kwengqondo nangokomzimba. Ngokusho kweminye imibiko, ukusetshenziswa njalo kwezilimo ezinjengalezi kunciphisa ubungozi bokubangwa ubumpumputhe nokungaboni ngo-40%. I-Carotene ine-immunostimulating effect emzimbeni, ikhulisa ukumelana kwezifo namagciwane.
Lapho esemzimbeni, i-carotene ihlangana namafutha futhi iguqulwa ibuyele ku-retinol. Ngakho-ke, ukuze usizakale kakhulu, kunconywa ukuthi udle lo imifino ngamafutha yemifino noma ukhilimu omuncu.
Ngaphezu kwe-carotene, izaqathe ziqukethe ama-carbohydrate (7%) namaprotheni (1,3%), amavithamini B, E, K, C no-PP, amaminerali anjenge-iron ne-potassium, i-magnesium ne-phosphorus, ithusi ne-zinc, i-cobalt ne-nickel , i-iodine ne-fluorine, i-chromium, njll. Kutholakala imicu eminingi esithelweni sezimpande, esiza ukuthuthukisa ukuhamba kwamathumbu, yenze kube lula ukuqina, kanye nokuhlanza umzimba wemali enobuthi ne-slag. Izaqathi ezilusizo zabesifazane abakhulelwe noma abancelayo, ezinganeni.
Inani lamandla wezitshalo ezimpande limi ngokulandelayo:
- Okuqukethwe kwekhalori nge-100 g - 32 Kcal;
- Amaprotheni - 1,3 g;
- Ama-carbohydrate - 6.9 g;
- Amafutha - 0,1 g.
Kuqukethe izaqathe kanye namafutha abalulekile, sibonga lapho lesi sitshalo sezimpande sithola khona iphunga elingafani nalokhu, ama-flavonoids, ama-anthocyanidin, ama-pantothenic ne-ascorbic acid, ama-amino acid anjenge-lysine ne-ornithine, i-threonine ne-cysteine, i-tyrosine ne-methionine, i-asparagine ne-leucine, i-histidine, njll.
I-potassium equkethe izaqathi inomphumela omuhle ku-myocardium, ithuthukisa umsebenzi wayo. Ngakho-ke, ukuba khona kwemifino yezimpande kwimenyu yansuku zonke kunciphisa amathuba okuba nokuhlaselwa yinhliziyo, i-myocardial ischemia noma i-angina pectoris. Ucebile izaqathe kanye nama-antioxidants avimbela ukuguga komzimba, aqinise izindonga zemithambo, aqede i-cholesterol eyingozi. Izakhiwo ezinjalo zinikeza ukuvikela okungcono kakhulu kwemithambo ye-varicose, isifo sokuqina kwemithambo yegazi kanye nesifo sohlangothi.
Ukuba khona kwe-izaqathe kwimenyu yansuku zonke kunciphisa amathuba okuba nomdlavuza wekoloni ngo-25%, nomdlavuza wamaphaphu ngo-40%.
Ngaphezu kwalokho, ukusetshenziswa kwemifino kunomthelela ekuvuseleleni nasekuhlanzweni kwamaseli ezinso nezinso, ngoba izaqathe zinikezwe imiphumela ye-bile ne-diuretic.
Izaqathi neshukela
Ngokwesilinganiso, iziguli ezinesifo sikashukela kanye nezaqathi zinconywa ukufaka i-beet, i-zucchini kanye neklabishi kwimenyu yansuku zonke
Abaningi bakhathazekile ngokuthi isivuno sezimpande singadliwa yini yiziguli ezinesifo sikashukela, ngoba siqukethe ama-carbohydrate, ngoba lapho abanesifo sikashukela benqaba imikhiqizo eminingi. Impendulo ayifani - kungenzeka. Ngenxa yefayibha yokudla, ecebile izaqathi, kunikezwa ukwehla kancane kokufakwa ushukela egazini. Ngakho-ke, ushukela oqukethwe esithelweni sezimpande uphephe kakhulu kwabanesifo sikashukela kunoshukela ojwayelekile.
Njengoba ukuphazamiseka okubukwayo kuwukubonakaliswa okujwayelekile komtholampilo onesifo sikashukela, ukuba khona njalo kwama-izaqathe etafuleni kuzosiza ukubhekana nezimpawu ezinjalo. Uma sikhuluma ngenkomba ye-glycemic, khona-ke kumakherothi aluhlaza lesi sibalo singama-35, futhi kubilisiwe - ngaphezulu kuka-60.
Noma kunjalo, izazi zokudla okunempilo zincoma ukuthi abantu abanesifo sikashukela basebenzise izaqathi ezibilisiwe, ngoba ziqukethe amanye ama-antioxidants (35%). Njengoba wazi, abanesifo sikashukela bavame ukuhlushwa ukoma, okuzoba wusizo ukucima ujusi owenziwe izaqathi ezintsha. Ngokuya ngocwaningo, ujusi we-carrot ujwayele ukwenza ushukela emzimbeni, andise izivikeli mzimba, enze imisebenzi ye-pancreatic iqinise uhlelo lwezinzwa.
Imvamisa, iziguli ezinesifo sikashukela (ikakhulukazi izinhlobo ze-2) zikhuluphele, okuphoqa ukuthi acabange ngemenyu yakhe uqobo ngokucophelela. Iziguli ezinjalo, izazi zokudla okunempilo zincoma ukudla izaqathe, ngoba ziyikhalori ephansi, umkhiqizo wokudla. Isitshalo sezimpande singase sihlanganiswe neminye imifino emisha, silungiselela amasaladi kubo ngokugqoka okuvela kawoyela noma ukhilimu omuncu. Isibonelo, ubhontshisi oluhlaza ohlanganiswe namakherothi amasha asiza ukujwayeza ushukela egazini.
Ngubani ophikisiwe ku-izaqathe
Kuyamangaza ukuthi kwesinye isikhathi izaqathi ezidliwayo zingalimaza umzimba:
- Ukusetshenziswa ngokweqile kwejusi yezimpande kungadala ukugabha nobuhlungu bekhanda, ukozela nokuqina;
- Ukuhlukumeza iklabishi kuphikisanwe nezilonda zesisu esibuhlungu nokuvuvukala kwamathumbu endlela;
- I-Carotene, okuyinto yemifino ecebe kakhulu kuyo, ingadonswa ngumzimba kumthamo othile, kepha uma umthamo we-karoti omningi kakhulu, ungathinta isikhumba sezinyawo nezandla, kanye nasemazinyweni - azothola umbala we-karoti. Njengomphumela wokuhlukunyezwa izaqathi, ukuqubuka komzimba wesikhumba kungavela;
- Ama-Nutritionists ancoma ukusebenzisa izaqathe ngokuqapha ngokweqile kubantu abanamatshe ezinso noma i-gastritis.
Njengoba ubona, ezinye izinto eziphikisanayo azilondolozi izaqathe, kepha ukusetshenziswa ngokulinganayo ngeke kulimaze. Ngakho-ke, ungayeki lokhu imifino ewusizo evamile. Udinga nje ukuyidla ngamanani amancane, bese ubona izinzuzo zayo ngomzimba.
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Ngaphezu kwe-carotene, izaqathe ziqukethe ama-carbohydrate (7%) namaprotheni (1,3%), amavithamini B, E, K, C no-PP, amaminerali anjenge-iron ne-potassium, i-magnesium ne-phosphorus, ithusi ne-zinc, i-cobalt ne-nickel , i-iodine ne-fluorine, i-chromium, njll. Kutholakala imicu eminingi esithelweni sezimpande, esiza ukuthuthukisa ukuhamba kwamathumbu, yenze kube lula ukuqina, kanye nokuhlanza umzimba wemali enobuthi ne-slag. Izaqathi ezilusizo zabesifazane abakhulelwe noma abancelayo, ezinganeni.
I-potassium equkethe izaqathi inomphumela omuhle ku-myocardium, ithuthukisa umsebenzi wayo. Ngakho-ke, ukuba khona kwemifino yezimpande kwimenyu yansuku zonke kunciphisa amathuba okuba nokuhlaselwa yinhliziyo, i-myocardial ischemia noma i-angina pectoris. Ucebile izaqathe kanye nama-antioxidants avimbela ukuguga komzimba, aqinise izindonga zemithambo, aqede i-cholesterol eyingozi. Izakhiwo ezinjalo zinikeza ukuvikela okungcono kakhulu kwemithambo ye-varicose, isifo sokuqina kwemithambo yegazi kanye nesifo sohlangothi.
Noma kunjalo, izazi zokudla okunempilo zincoma ukuthi abantu abanesifo sikashukela basebenzise izaqathi ezibilisiwe, ngoba ziqukethe amanye ama-antioxidants (35%). Njengoba wazi, abanesifo sikashukela bavame ukuhlushwa ukoma, okuzoba wusizo ukucima ujusi owenziwe izaqathi ezintsha. Ngokuya ngocwaningo, ujusi we-carrot ujwayele ukwenza ushukela emzimbeni, andise izivikeli mzimba, enze imisebenzi ye-pancreatic iqinise uhlelo lwezinzwa.
Njengoba ubona, ezinye izinto eziphikisanayo azilondolozi izaqathe, kepha ukusetshenziswa ngokulinganayo ngeke kulimaze. Ngakho-ke, ungayeki lokhu imifino ewusizo evamile. Udinga nje ukuyidla ngamanani amancane, bese ubona izinzuzo zayo ngomzimba.
