Izinzuzo zezeMpilo namaKhalori atholakala kumakhiwane
Amakhiwane ayinhlobo lezithelo zendalo. Ezikhathini zomlando, amakhiwane aphekwe asetshenziswe njenge-sweetener endaweni yoshukela kanti amanye amazwe aqhubeka nalo mkhuba namuhla. Ngenxa yalokhu ubumnandi, amakhiwane (amakhiwane omisiwe ikakhulukazi) mhlawumbe angena esigabeni sezithelo abantu abanesifo sikashukela bazozuza ngokugwema.
| Amaqiniso omisiwe womzimba wokudla | |
|---|---|
| Ukukhonza Usayizi 1 umkhiwane (8.4 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 21 | |
| Ama-calories avela ku-Fat 2 | |
| Ingqikithi yamafutha 0.1g | 0% |
| I-Satatated Fat 0g | 0% |
| I-Polyunsaturated Fat 0g | |
| I-Monounsaturated Fat 0g | |
| I-cholesterol 0mg | 0% |
| I-sodium 1mg | 0% |
| Potassium 57mg | 4% |
| Ama-carbohydrate 5.4g | 2% |
| I-Fiber Diet .8g | 3% |
| Sugars 4.03g | |
| Amaprotheni 0.3g | |
| I-Vitamin A 0% · I-Vitamin C 0% | |
| I-calcium 1% · I-Iron 1% | |
| * Ngokusekelwe ekudleni kwekhalori engu-2 000 | |
A
Dry vs. Amakhiwane Amasha: Ukulawulwa Kwezingxenye
Izithelo ezomile zihamba ngezinqubo zokuphelelwa amandla kwamanzi futhi zilahlekelwe okuqukethwe kwawo kwamanzi. Lokhu kunciphisa isithelo, ekugcineni ukunikeza ivolumu encane kunezithelo ezintsha. Ngokuvamile kusho ukuthi ungadla isithelo esincane esomisiwe futhi ulindele inani elifanayo lamakhilori noshukela olutholakala esithelweni esisha.
Isibonelo, umkhiwane owodwa omisiwe omncane uncane kunesisindo kunesiqephu esisha. Noma kunjalo, unezinhlamvu ezifanayo zamakhalori, i-carbohydrate, kanye noshukela njengomunye womkhiwane omkhulu, omusha. Ngakho-ke, cishe uzozizwa ugcwele ngemva kokudla isithelo esisha esisha esingaba nesithelo esomisiwe.
Kuye ngobukhulu nohlobo (olomile noma oluhlaza), umkhiwane owodwa ungaqukatha noma yikuphi kusuka ku-5 kuya ku-12 amagremu we-carbohydrate no-3 kuya ku-9 amagremu ashukela.
Amakhiwane anesibalo esiphezulu se-glycemic. Ukudla okuphezulu kwi-chart ye-glycemic index kubhekwa ukuphakamisa ushukela wegazi ngokushesha kunabo abanamanani aphansi.
Uma udla amakhiwane, funda amalebula futhi uqaphele izingxenye, ikakhulukazi uma kuziwa kumakhiwane omisiwe.
Izinzuzo zezeMpilo zamakhiwane
Nakuba amakhiwane mhlawumbe ephezulu ushukela, anomsoco futhi uma ingxenye ilawulwa, angangena kuhlelo lokudla. Amakhiwane aqukethe i-polyphenols enamandla okulwa ne- antioxidant kanye nokusiza ukulwa nokucindezeleka okwe-oxidative.
Amakhiwane abuye aphethwe yi-fiber, engasiza ekulawuleni amabilisa, okufaka isandla ekudleni, ukunciphisa i-cholesterol, nokulawula indlala. Amakhiwane ngokuvamile asetshenziselwa ukwelashwa, njengoba i-fibre esithelweni ingaba nomphumela we-laxative.
Ngaphezu kwalokho, amakhiwane angumthombo omuhle we- Vitamin K , potassium, calcium, ne-magnesium. Ucwaningo luye lwabonisa ukuthi ukudla okunomsoco we-potassium kungasiza ukulawula ukucindezeleka kwegazi. Amakhiwane aphansi ngokwemvelo emafutheni e-sodium negcwele.
Ucwaningo lwango-2016 lubonisa ukuthi amaqabunga esitshalo seFicus cicarica angenziwa itiye okungaba usizo ekwelapheni isifo sikashukela. Abacwaningi bathola ukuthi amazinga e-insulini nesisindo somzimba wezintuthwane ezikhulu kakhulu ezine-type 2 sikashukela eyancishiswa ngemva kokungenisa i-ficusin emaceleni. Lokhu kuyathakazelisa ukucabangela ukuthi izithelo ezivela kumkhiwane owodwa ziphakeme ushukela, nakuba kudingeke ucwaningo olungaphezulu.
Kungani Amakhiwane Asenza Izilimi Ezilimi?
Abantu bavame ukukhononda ngokuzwa okuvuthayo noma ulimi olubi ngemva kokudla amakhiwane amaningi kakhulu, ikakhulukazi amasha. Lokhu kubangelwa i-latex yomkhiwane okuthiwa phison. Ikhiwane elivuthiwe elingaphansi, likhona kakhulu i-phison.
I-phison iyi-enzyme ye-proteolytic ephula amaprotheni, ngaleyo ndlela isikhumba sakho nolimi lwakho lungaqeda noma lushise kusuka ekuvezeni.
Ukuze ugweme ukushiswa kwamakhiwane, cindezela ngaphakathi komkhiwane bese uyidla ngokwehlukana esikhumbeni lapho kukhona khona iningi le-phison.
Ukuthatha amakhiwane amahle kakhulu
Amakhiwane avela e-Asia futhi kukhona amakhulu ezinhlobo zamakhiwane. Lezi zinhlobo zithandwa kakhulu ukuthi uzothola e-United States.
- Amakhiwane Amisebenzi (ngokuvamile atholakala omisiwe)
- AmaKapa Amakhiwane
- I-Calimyrna Amakhiwane
- Amakhiwane eConadria
- I-Brown yaseTurkey Amakhiwane
- AmaSierfone aseSierra
- Amakhiwane we-Sequoia
Khetha amakhiwane athambile ukuthinta, ahlanzekile futhi asomile, anekhanda elibushelelezi, elingenalutho. Akufanele babe mushy.
Ukuze ukhethe kahle, funga izithelo. Amakhiwane aphunga omuncu ayengaphezu kokuqala kwawo futhi azoqala ukuvuthwa.
Uma kunjalo, bazobonakala belahlekelwa ukuma kwabo nxazonke bese bewela ngaphakathi.
Gcina amakhiwane ngendlela efanele
Amakhiwane amasha angaphazamisa masinyane, ngakho-ke kubalulekile ukuwagcina ubanda. Uma usithengiwe, sebenzisa ngokushesha noma ugcine esikhwameni seplastiki engxenyeni ebanda kakhulu yesiqandisini sakho. Lahla amakhiwane angasetshenzisiwe ngemuva kwezinsuku ezimbili.
Amakhiwane aseqhwa, angagcinwa esitsheni esivaliwe izinyanga eziyishumi kuya kweziyishumi nambili. Ungakhetha ukugcina la makhiwane aphelele, alayishiwe noma ahlungwe.
Amakhiwane akheniwe avame ukuba nomnyaka owodwa ku-pantry. Uma sezivuliwe, zingasetshenziswa kuze kube ngesonto elilodwa uma zigcinwe esiqandisini.
Amakhiwane omisiwe angagcinwa inyanga eyodwa ekamelweni lokushisa uma engavulwa. Ngokugcina isitoreji eside, babeke esiqandisini izinyanga eziyisithupha ngonyaka. Uma usuvuliwe, udlulisele esikhwameni sepulasitiki esilondoloziwe, ubeke kuso esiqandisini.
Izindlela Ezempilo Zokulungiselela Amakhiwane
Amakhiwane angasetshenziselwa ukugqoka ukudla, engeza ukuthungwa, umbala, nokumnandi. Ziyisimiso esingokwemvelo, esinempilo sokusebenzisa ama-dessert, ama-smoothies, noma uma i-yogurt ethakazelisayo ne-cottage shizi.
Abantu abaningi bapheka futhi badle amakhiwane omisiwe, kodwa ungawadla futhi uphinde uwashise noma uwathengise. Uma usebenzisa amakhiwane amasha, qinisekisa ukususa isiqu. Hlukanisa isiqephu ngesigamu bese ususa isithelo.
Ukupheka komkhiwane okumnandi
Ukuguqula amakhiwane ushukela, i-jelly, noma amanye ama-carbohydrate asetshenzisiwe kuyindlela enhle yokwengeza i-fibre nezakhi ekudleni kwakho. Nazi ezinye izindlela zokupheka ukuze uqale.
- Ama-Bar Fig Fig
- Isihlungi sezinhlanzi nge-Fennel, amakhiwane nama-oranges
- Amakhiwane anamafutha aqoshiwe
> Imithombo:
> Atkinson FS, Foster-Powell K, uBrand-Miller JC. Ithebula lamazwe omhlaba we-glycemic index kanye nama-glycemic load values: 2008. Ukunakekelwa kwesifo sikashukela. 2017; 31 (12): 2281-2283.
> Irudayaraj SS, et al. Imithi ye-antioxidant, i-antilipidemic kanye ne-antidiabetic ye-ficusin nemiphumela yayo kwi-translocation ye-glut4 ne-pparγ expression kuhlobo lwesifo sikashukela r > esithathwe. >> Chemico > - > Bilogical > Ukusebenzisana. 2016; 256 (25): 85-93.
> Whelton SP, Blumenthal RS. Ngaphandle kwezingqikithi: ulwazi mayelana nokuxhaswa kwe-potassium yokwelashwa komfutho wegazi ophezulu emithonjeni yezinhlelo zokufundisa ngegazi (CHEP). Ukujikeleza. 2017; 135: 3-4.