Ama-calories nemisebenzi yabo yezempilo
Iklabishi ibilokhu iyisisekelo sokudla kwaseNyakatho yaseYurophu amakhulu eminyaka. Futhi ngokufanelekile, njengoba kunempilo enhle, ikhalori ephansi, i-carbohydrate ephansi, imifino ecebile ephathekayo engayithatha ingahle ibe ne-flavour ehlukene, okwenza kube isithako esipheka ngokupheka. Yilinye yemifino engabizi futhi ihlala isikhathi eside kakhulu.
Kunezinhlobo eziningana zeklabishi, kuhlanganise neklabishi yekhanda, iklabishi ye-napa kanye neklabishi ye-savoy.
Ngokuvamile, amaqabunga aklabishi ahlaza, kodwa iklabishi ebomvu nephuzi iyatholakala. Iklabishi ebomvu noma ephuzi yinkinga ehlukile yeklabishi futhi ingaba nzima kuneklabishi eluhlaza.
Iningi iklabishi itholakale unyaka wonke, kanti inkathi enkulu kakhulu yeklabishi ye-savoy isukela ngo-Agasti kuya entwasahlobo.
| AmaKhabishi Amaqiniso Okudla | |
|---|---|
| Ukuphakama Usayizi 1 inkomishi, okuluhlaza okuqoshiwe (89 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 22 | |
| Ama-calories avela ku-Fat 1 | |
| Ingqikithi yamafutha 0.1g | 0% |
| I-Satatated Fat 0g | 0% |
| I-Polyunsaturated Fat 0g | |
| I-Monounsaturated Fat 0g | |
| I-cholesterol 0mg | 0% |
| I-sodium 16mg | 1% |
| Potassium 151.3mg | 4% |
| Ama-carbohydrate 5.2g | 2% |
| I-Fiber Diet 2.2g | 9% |
| Ama-Sugars 2.8g | |
| Amaprotheni 1.1g | |
| I-Vitamin A 2% · I-Vitamin C 54% | |
| I-calcium 4% · Iron 2% | |
* Ngokusekelwe ekudleni kwekhalori engu-2 000 | |
Ingqikithi eyodwa yeklabishi eqoshiwe, eqoshiwe iqukethe amakholori angu-22 kuphela, ama-gramu angu-5 ama-carbohydrates, no-2.2 amagremu we-fiber. Cishe isigamu se-carbohydrate esitholakala eklabishi iphuma fiber, okwenza kube nokukhetha kokudla okunempilo okunempilo. Iklabishi i-cholesterol futhi ayinamafutha futhi iqukethe inani elincane elincane le-sodium.
Izinzuzo zezempilo eKlabishi
Iklabishi ingumthombo omuhle we-fiber. I-fibre, ingxenye engapheliyo ye-carbohydrate, ingumsoco obalulekile ekudleni njengoba ikusiza ukugcina ugcwele, ingadonsa i-cholesterol kude nenhliziyo, ilawula amabilomu, futhi igcine ushukela wegazi ohlala njalo. Ucwaningo luye lwathola ukuthi labo abadla amanani afanele okwanele banesisindo esinempilo futhi banomngcipheko wesifo senhliziyo nomdlavuza othile.
Iklabishi iwumthombo omuhle kakhulu wevithamini C ne- vitamin K , umthombo omuhle wokudla, kanye nomthombo omuhle we-manganese.
Ukwengeza, iklabishi ingenye yemifino ebaluleke kakhulu ekhonjiswe ukuthi inezindawo zokulwa nomdlavuza. Ucwaningo lubonisa ukuthi ukufaka ama-3 kuya ku-5 ama-servings ngeviki lalezi zitshalo (kuhlanganise iklabishi, ukholifulawa, i- broccoli, amahlumela aseBrussels, ama- kale , nemifino ye-collard) ingasiza ekuvikeleni ezinhlobonhlobo zemdlavuza kuhlanganise ne-prostate, amaphaphu, amathumbu kanye ne-colon. Isizathu salokhu singase sibe ngenxa yokuthi lezi zitshalo zivusa kanjani ezinye izinhlobo ze-enzyme esibindi, ezibophezela ku-carcinogens.
Imibuzo Ejwayelekile Ngeklabishi
Ngacabanga ukuthi i-coleslaw yayinamafutha, akunjalo okwenziwa iklabishi?
I-coleslaw yendabuko, leyo evame ukukhonzwa njenge-side dish endaweni yokudlela noma yokudlela, ngokuvamile iyenziwe ngoshukela kanye nemayonnaise, okwenza ikhalori eliphezulu kanye nokudla okunamafutha aphezulu. Kodwa-ke, i-coleslaw eyenziwe ngamakhemikhali, eyenziwe nezinye izithako ezifana ne-yogurt ephansi yamaGreki, ingaba ne-third-thirds of calories njengama-coleslaw onayo.
Kulula ukwenza izinto ezifakelwa esikhundleni kanye nezengezo ku-coleslaw, okwenza kube yi-fiber kanye neprotheyini ehlangene-dish ephansi e-calories, ushukela, namafutha. Ungadlala ngokuzungezile ngezinye zokupheka ngezansi ukuze ufake izakhiwo ezinhle.
Kungani iklabishi iphunga lapho ipheka?
Uma uhamba ngeklabishi noma ushaya, ungase ubone iphunga elimnandi emoyeni, elifana ne-flatulence. Lokhu kungenxa yamakhemikhali e-sulfur eklabishi asebenze ngesikhathi sokushisa. Ukuze unciphise iphunga, zama ukuhamba nge-asidi encane, njengejusi lemon, ukuvimbela ukusebenza.
Ukuthatha nokugcina iklabishi
Khetha amakhanda aqinile angenasici. Ama-cores akufanele akomiswe.
Gcina iklabishi igqoke ngokuphelele esiqandisini ukuze ugcine ukuphuza. Hlela ukuyigcina kuze kube yilapho usulungele ukuyisebenzisa. Ukusika ngaphambi kokusetshenziswa kuzosheshisa inqubo yokubhubhisa.
Izindlela Ezempilo Zokulungisa Iklabishi
Iklabishi ingadliwa eluhlaza futhi ehlutshiwe njenge-coleslaw noma isetshenziselwa isobho nezitshalo. Kungasuswa, kugoqa-okuthosiwe noma kukhishwe. Ungaphinda uhambise amaqabunga bese uwasebenzisa njengokugoqa inyama noma enye yokukhethwa kokudla okuphansi kwe-carbohydrate.
Ukupheka Nge Iklabishi
Sebenzisa iklabishi njengesisekelo samaprotheni akho, uyilungise nge-dish elula, noma wenze i-coleslaw ethile ephefumulelwe yase-Asia neyaThailand ngokufaka esikhundleni sokukhishwa kwekhalori ephansi okunomsoco nesiphundu.
- Umthetho wase-Asia noGinger Tahini ukugqoka
- I-Coleslaw elula yaseMexico
- Iklabishi engavuthiwe
> Imithombo:
> Labensky, SR, Hause, AM. Ukupheka: Incwadi yezincwadi zokuCulinary Fundamentals. I-3rd ed. River Upper Sadle, NJ: Prentice Hall, 2003: 616
> Steinkellner H, uRabot S, uFreywald C, et al. Imiphumela yemifino ye-cruciferous kanye nezimboni zayo ezidakamizwa ezisebenzisa izidakamizwa ezibandakanya ukukhiqizwa kwe-DNA-izidakamizwa ezidliwayo zokudla. Ucwaningo lokuguqulwa Septhemba 1; 480-481: 285-97 (2001).