Ama-calories asePetaches nempilo yabo
Ama-peaches ayenakekelwa kahle kakhulu ehlobo, enikezwe isikhathi esiphezulu ezinyangeni zasehlobo ngoJulayi no-Agasti okhiqiza isivuno esihle kakhulu. Njengamanye ama-nectarines, amachisiperesi yizithelo zamatshe ezisezingeni elilinganiselwe, enomzimba onomnandi, onomnandi. Umehluko omkhulu phakathi kwalaba ababili yisikhumba. Amapayipi ane isikhumba esincane, esisihluthulelwe, kanti ama-nectarine aphephile ngaphandle kokuphefumula.
Inyama isukela emhlophe kuya kuluhlaza okwesibhakabhaka futhi ingashintshaniswa ekuphekeni.
Ama-peaches ahlukaniswe ngezigaba ezimbili: ukunamathela ngamatshe kanye ne-freestone. Ama-peaches e-freestone avame ukudliwa esandleni ngoba isikhumba sabo sithoma kalula emgodini noma ngamatshe. Ama-peaches e-Clingstone asetshenziselwa ukupheka futhi ayiluhlobo olusetshenziselwa kakhulu ukukhansela.
Ama-peaches aqukethe ama-carbohydrates, kodwa nawo agcwele ukudla okunomsoco, okufaka amavithamini, amaminerali kanye nama-antioxidants.
| Ama-Peaches Amaqiniso Okudla | |
|---|---|
| Ukukhonza Usayizi 1 ophakathi 2-2 / 3 "ububanzi (150 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 58 | |
| Ama-calories avela ku-Fat 4 | |
| Ingqikithi yamafutha 0.4g | 1% |
| I-Polyunsaturated Fat 0.1g | |
| I-Monounsaturated Fat 0.1g | |
| Potassium 285mg | 8% |
| Ama-carbohydrates 14g | 5% |
| I-Fiber Diet 2.2g | 9% |
| Ama-sugar Suggestions 13g | |
| Amaprotheni 1.4g | |
| I-Vitamin A 3% · I-Vitamin C 16% | |
| I-Iron 2% | |
* Ngokusekelwe ekudleni kwekhalori engu-2 000 I-peach eyodwa ephakathi iqukethe ama-khalori angu-58, ama-gramu angu-14 we-carbohydrate nama-2.2 amagremu we-fiber. Qaphela, i-peach enkulu, ama-calories amaningi ne-carbohydrate, ngakho-ke ihlose ukubambelela ezincane noma eziphakathi (ngobukhulu bhola yetennis). | |
Izinzuzo zezempilo ze-Peaches
Ama-peaches ahlanzekile kuma-antioxidants, ikakhulukazi amavithamini C. Ama-Antioxidants afuna futhi abulale ama-radicals mahhala, okuwumphumela wokugcoba emzimbeni futhi angabangela isifo senhliziyo, isifo, umdlavuza, nezinye izifo ezingavimba ukuvuvukala. I-Vitamin C ingenye ye-antioxidants eyaziwayo kakhulu.
Ngaphezu kokuthola izinzuzo zokuvimbela i-antioxidant, i-vitamin C aids ekwandiseni umkhuhlane, ukulungiswa kwamaseli, kuhlanganise nokuphulukiswa kwesilonda, kanye nokuhlala nokuguga.
Ama-peaches nawo angumthombo omuhle we-fiber. I-fibre ibalulekile kubo bonke abantu, njengoba kusiza ukususa i-cholesterol emzimbeni, kukhuthaza impilo yezinyosi, kwandisa ukwanda kwesisu futhi kungasiza ukuzinzisa ushukela wegazi. Ukudla okunezintambo ezicebile kungasiza ekuvimbeleni ezinye zegciwane futhi kunciphise ingozi yesifo sikashukela, isifo senhliziyo nokukhuluphala. Ngaphezu kwalokho, ukudla ukudla okunezifiber kungasiza ukugcina ugcwele futhi ukhuthaze ukulahleka kwesisindo.
Ama-peaches aqukethe i-carotenoids, ikakhulukazi, i-provitamin A carotenoids, i-α-carotene, i-β-carotene, engakhiwa ku-vitamin A, ebalulekile embonweni ovamile kanye nempilo yokuzivikela.
Ama-peaches ane-index ephansi ye-glycemic, okusho ukuthi iphakamisa ushukela wegazi ngesilinganiso esincane. Kodwa, uma unesifo sikashukela, uqaphele ukuthi bonke abantu basabela ekudleni okuthile ngokuhlukile futhi ngaleyo ndlela benze ukuhlolwa kweshukela elula kwegazi kungakusiza ukuthi ubone ukuthi uphendula kanjani amaphuaches.
Imibuzo evamile mayelana namapetshisi
Iyini i-peach egcina? Ingabe baphilile?
I-Peach iyalondoloza ifana ne-jam, kodwa ngokuvamile inokuthungwa okunamandla. Zivame ukulungiswa ngoshukela kanye ne-gelatin-like carbohydrate ebizwa ngokuthi i-pectin, esetshenziselwa ukunqanda ama-jams kanye nama-jellies.
Ngokuvamile ziqukethe inani elikhulu ushukela kwelinye elikhonza futhi kufanele lisetshenziswe kancane. Ukuze unciphise okuqukethwe kwe-carbohydrate, ungathola ukuthi akukho ushukela ongeziwe ogcina, kepha lo mkhiqizo cishe uzoba nomshukela esikhundleni sezithako ezithandekayo.
Ukubamba nokugcina amathrekhi
Khetha amaphisile aphunga amnandi. Kufanele abe nombala ophuzi, ophuzi noma ophuzi noma ophuzi kanye nesikhumba esingenalutho. Kufanele futhi baveze kancane ekucindezelekeni. Uma isikhumba siluhlaza, lokhu kusho ukuthi izithelo zithathwe ekuqaleni futhi cishe ngeke zivuthwe-zeqa lezi. Ngaphezu kwalokho, gwema ama-peaches anemivimbo noma izindawo ezithambile.
Uma uthenga amapayipi akho ngokuqinile ungawabeka kumanqamu ukuze unciphise ekamelweni lokushisa izinsuku ezimbili kuya kwezintathu.
Ukuze ukhulise ukuvuthwa, zifake esikhwameni sephepha nge-apula. Friji uma sezivuthiwe. Uma sezifriji, ngeke zivuthwe noma yikuphi okunye.
Musa ukugeza ama-peaches uze ulungele ukusetshenziswa.
Ungathenga futhi amakhekhe amathisini ekheniwe noma efriziwe. Hlela ukuthenga amachrensi asemathinini angenawo ushukela owengeziwe futhi uwahlanza ngaphambi kokusetshenziswa. Ama-peaches afriziwe angaba kuhle kakhulu uma engekho ngcono kunjengoba avuna ukuhlwithwa okuphezulu okugcina ukudla nokudla kwawo.
Izindlela Ezempilo Zokulungisa Amapayipi
Ama-peaches adliwa kakhulu njengoba anjalo noma anganezelwa kuma-smoothies, i-yogurt enamafutha aphansi, i-cottage shizi, okusanhlamvu okushisayo, i-salsa, nezinye izinto ezijabulisayo. Zisebenzise ukufaka ukunambitheka, ubumnandi nombala kuma saladi. Zingahlelwa, ziboshwe, noma zenziwe.
Zibuye zisetshenziselwe imifino, ama-chutneys futhi alondoloze futhi asetshenziswe kaningi ekwenzeni i-dessert. Yize lezi zinhlobo zokudla kufanele zisetshenziswe kaningi, ama-peaches angafaka ukudla okunomsoco kanye ne-fibre kuma-dessert oyithandayo.
Ukupheka nge-Peaches
- I-Peach Pie Smoothie
- I-Bean Black kanye ne-Peach Salsa
- I-Peach Sundaes eboshwe
Umthombo:
I-Academy Yokudla Ne-Dietetics. Ukugcina amaphuzu kanye nama-nectarine. > http://www.eatright.org/resource/food/planning-and-prep/cooking-tips-and-trends/storing-peaches-and-nectarines
> Labensky, SR, Hause, AM. Ukupheka: Incwadi yezincwadi zokuCulinary Fundamentals. I-3rd ed. River Upper Sadle, NJ: Prentice Hall, 2003: 801-802.
> I-Linus Pauling Institute. I-Carotenoids. http://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/carotenoids
UKaye Foster-Powell, uSusanna HA Holt, noJanette C Brand-Miller (2002) .Izizwe Zamazwe Uhlu Lwe-Glycemic Index kanye Nemigomo Yokulayisha Ye-Glycemic. I-American Journal of Nutrition Clinic. 76: 5-56