Ama-calories ezinhliziyweni zePalm kanye nezinzuzo zezempilo
Izinhliziyo zesundu zinamathenda, ama-cylinders amhlophe ane-flavour efana ne-artichokes. Bavame ukutholakala emaladini kodwa futhi bangaphekwa futhi bakhonze njengendlela yokudla. Izinhliziyo zesundu ziphansi kakhulu kwamakholori kanye nomthombo omuhle wamavithamini, okulula ukuthola ezitolo zokudla, futhi zingenezelwa kunoma iyiphi ukudla okunempilo, okunomsoco .
Izinhliziyo Zamaqiniso Okudla KwePalm
| Izinhliziyo Zamaqiniso Okudla KwePalm | |
|---|---|
| Ukukhonza Ukuphakama Inhliziyo Enye 3 1/4 "eside | |
| Ngokukhonza | Inani Lansuku zonke * |
| Ama-calories 44 | |
| Ama-calories avela ku-Fat 0 | |
| Ingqikithi yamafutha 0g | |
| I-Satatated Fat 0g | 0% |
| I-Polyunsaturated Fat 0g | |
| I-Monounsaturated Fat 0g | |
| I-cholesterol 0mg | 0% |
| I-sodium 5mg | 0% |
| Potassium 686mg | 15% |
| Ama-carbohydrates 10g | 8% |
| I-Fiber Diet 1g | 2% |
| Ama-sugar Suggestions 7g | |
| Amaprotheni 1g | |
| I-Vitamin A 0% · I-Vitamin C 3% | |
| I-calcium 1% · I-Iron 4% | |
| * Ngokusekelwe ekudleni kwekhalori engu-2 000 | |
Izinhliziyo zesundu ezisebenzela ubukhulu zihluka kusukela kumkhiqizo kuya kumkhiqizo, kodwa ngokwesilinganiso, inhliziyo eyodwa engamamitha angu-3/4 ubude inama-khalori angaphansi kuka-50, iningi lamakhalori avela ku-10 noma 11 amagremudididrate. Ibuye inegremu eyodwa yeprotheyini kanye negramu eyodwa yefiber. Ayinamafutha futhi angumthombo omuhle we-potassium, ithusi, i-Vitamin B6 ne-zinc. Izinhliziyo zasenqenqemeni zezindebe ziyoba ne-sodium engaphezulu kunenhliziyo eluhlaza yesigqila, okungekho cishe i-sodium.
Izinzuzo zezempilo zezinhliziyo zePalm
Izinhliziyo zesundu ziphansi kakhulu ngekhalori ukuze zenzeke kahle kunoma yikuphi ukudla kwesisindo. Izinhliziyo ezintsha zesundu zinhle ekudleni kwenhliziyo ngoba ziphansi kakhulu, azikho i-cholesterol, futhi ziphansi kwe-sodium.
Imibuzo Ejwayelekile Ngezinhliziyo Zamapulangwe
Yini ngempela inhliziyo yesundu?
Izinhliziyo zesundu ziyisisekelo sangaphakathi sezinhlobo zemithi yesundu. Iziqongo zeziqu zivunwa futhi izingqimba zangaphandle zamashubhu zisusiwe kuze kube yilapho isisekelo esincane esingaphakathi sishiywe.
Ingabe zihlobene nezinhliziyo ze-artichoke?
I-artichoke izinhliziyo nezinhliziyo zesundu zinezitshalo ezimbili ezihlukene, nakuba zingasetshenziswa ngezindlela ezifanayo. Abanye abantu banomuzwa wokuthi izinhliziyo zesundu zinesinambithelo esifana nama-artichokes, nezinhliziyo ezihlanziwe zesundu zifana nobukhulu obufanayo nezinhliziyo ze-artichoke, ngakho kulula ukuzenza zidideke.
Kuphi izinhliziyo zesundu ezivela khona?
Esikhathini esidlule, izinhliziyo eziningi zesundu ezitholakala e-United States zangeniswa eBrazil, kodwa lezi zinsuku, iningi lazo livela eCosta Rica. Izinhliziyo zesundu zikhulile nakwamanye amazwe aseLatin America nasezingxenyeni zase-Asia.
Ingabe inhliziyo yesundu isithelo noma imifino?
Kubhekwa njengemifino, efana ne-asparagus.
Ukuthatha nokugcina izinhliziyo zePalm
Izinhliziyo zesundu zivame ukutholakala unyaka wonke endaweni yokudla yemifino yesitolo sakho, ikakhulukazi emathini noma izimbiza. Zinqunyiwe zibe yizicucu ezincane noma ezibunjeni ezinjenge-stalk-like. Ungase ukwazi ukuthola izinhliziyo ezintsha zesundu endaweni yesigaba sokukhiqiza. Bheka izinhliziyo zesundu ezingenasici futhi ezithambile kancane, kodwa ziqinile kuze kuthinte.
Izinhliziyo ezinamathinini ezinamasondo zingalondolozwa isikhathi esingeziwe emakhandini akho noma i-pantry uze ulungele ukuyisebenzisa, kodwa gcina noma yikuphi okusele esiqandisini. Izinhliziyo ezintsha zezindebe kufanele zifriji ngokushesha uma ufika ekhaya kusuka esitolo. Bazohlala ngesonto noma ezimbili.
Izindlela Ezempilo Zokulungisa Izinhliziyo Zomuthi
Izinhliziyo ezinkulu zesundu zingasulwa zibe izingcezu zezingoma zokuluma futhi zengezwe embhedeni wemifino isaladi. Phezulu nge-vinaigrette e-citrus ekhanyayo noma ngamafutha nejusi lemon.
Izinhliziyo zesundu nazo zingabhaka noma zenziwe nge-pan-ethosiwe futhi zikhonjiswe njenge-side dish noma zidliwe eziluhlaza njenge-snack ephansi elula.
Izinhliziyo zePalm Recipes
Lezi zokupheka zonke zifaka izinhliziyo zesundu futhi zihlanganisa nezinye izithako eziphilile.
- Izinhliziyo zaseMedithera zeSaladi lePalm
- I-Pasta nenkukhu enezintambo ze-Palm
- Izinhliziyo zePan-Seared Palm
Izwi elivela
Ukwengeza izinhliziyo zesundu ekudleni kwakho okulinganiselayo kuyindlela enhle yokwengeza umsoco omuhle ngaphandle kokwengeza amakholori amaningi. Zinezinwele ezanele ukudliwa eziluhlaza ukuze zilungele amasaladi. Izinhliziyo ezintsha zesundu zingase zibe ngcono, kodwa uma ungathola izinhliziyo ezikhonjiwe kuphela, qiniseka ukuthi ubheka izinhlobonhlobo ezine-sodium encane noma uzinike kahle ukunciphisa okuqukethwe kwe-sodium.
> Imithombo:
> Ukukhiqiza i-Better Health Foundation. "Izinhliziyo zePalm. Ukudla. Ukukhethwa. Isitoreji."
> United States uMnyango Wezolimo Wezolimo Ucwaningo Service. "I-USDA Database Composition Database."
> I-United States uMnyango WezeMpilo Nemisebenzi Yabantu kanye noMnyango Wezolimo wase-US. "Izikhombisi Zikahulumeni Zama-2015 - 2020". I-8th Edition.