Ithanga: Ukudla okunomsoco, Izinzuzo nokuthi Ungadla Kanjani

-Delile

• Liyini Ithanga?
• Izinhlobonhlobo Ezihlukile
• Amaqiniso Wezondlo
• Izinzuzo Ezinkulu Zezempilo
• Ukungavikeleki
• Impilo Yamehlo
• Isikhumba Esinempilo
• Impilo Yenhliziyo
• I-Metabolic Syndrome
• Izindlela Zokudla Ithanga
• Yini okufanele uyiqaphele
• Ukusebenzisana Kwezidakamizwa
• Ukudla Okungafuneki Kuthanga
• Thatha Umlayezo Wekhaya

Ithanga liyisithako sekwindla esiyintandokazi. Kodwa ingabe iphilile?

Njengoba kuvela, ithanga linomsoco kakhulu futhi linama-calories aphansi. Futhi, kusebenza ngezindlela eziningi kakhulu kunalokho ongase ukwazi. Kungaphekwa ngezitsha ezinoshukela, kanye noswidi.

Lo mbhalo ubuyekeza izindawo zokudla okunempilo zamathanga nokusetshenziswa kwawo okuhlukahlukene nezinzuzo.

Liyini Ithanga?

Ithanga luhlobo lwesikwashi sasebusika esisemndenini wezitshalo ofanayo njengamakhukhamba namakhabe.

Ngokobuchwepheshe isithelo ngoba siqukethe imbewu. Kepha maqondana nomsoco, kufana nemifino.

Amathanga avame ukuba yindilinga futhi abe owolintshi, yize ubukhulu, umumo nombala kungahluka ngokuya ngokuhlukahluka. Zinezinduku zangaphandle ezijiyile ezibushelelezi nezimbambo, kanye nesiqu esihlanganisa ithanga nesitshalo salo esinamaqabunga.

Ngaphakathi ziyizimbobo, ngaphandle kwezimbewu ezinombala wezinyo lendlovu ezigqokiswe inyama enezintambo.

Lesi squash sidabuka eNyakatho Melika futhi sidlala indima enkulu emaholidini amabili. Ziqoshwa kuzibani ze-jack-o’-lantern ze-Halloween bese ziphekwa zibe ophaya ngophudingi be-Thanksgiving e-US nase-Canada.

Kodwa-ke, zikhulile emhlabeni jikelele kuwo wonke amazwekazi ngaphandle kwe-Antarctica.

Imbewu, amaqabunga nenyama yazo konke kuyadliwa, futhi kufakwa kuzindlela zokupheka ezivela kuzindawo zokupheka zomhlaba wonke.

Ithanga luhlobo lwesikwashi sasebusika okuyisithelo ngokusemthethweni, kepha sinephrofayili yokudla okunempilo yemifino.

Izinhlobonhlobo Ezihlukile

Kunezinhlobonhlobo eziningi zamathanga, kufaka phakathi:

• Isibani se-Jack-o’-lantern: Imvamisa inhlobonhlobo enkulu esetshenziselwa ukudweba.
• Amathanga ophaya: Izinhlobonhlobo ezincane, ezimnandi.
• Okuncane: Lezi zombili zihlobisa futhi ziyadliwa.
• Okumhlophe: Ezinye zingaphekwa nazo, kanti ezinye zingcono ukuhlobisa noma ukubaza.
• Isiqhwaga: Ikhule kakhulu imincintiswano. Kuyadliwa ngobuchwepheshe, kepha akunambitheki kancane kunezinhlobo ezincane.

Iningi lamathanga athengiswa e-US asemathinini.

Ngokuthakazelisayo, ukuhlukahluka kwethanga okujwayele ukwakhiwa okusemathinini kubukeka kufana kakhulu nesikwashi se-butternut kune-jack-o’-lantern.

Umehluko phakathi kwethanga nezinye izinhlobo zesikwashi ungadida kancane, njengoba kunezinhlobo eziningi ezahlukahlukene kepha ezihlobene kakhulu.

Ithanga liza ngezinhlobonhlobo eziningi, yize izinhlobo ezivame kakhulu yizo ezinkulu ezisetshenziselwa ukubaza amalambu e-jack-o’n namathanga amancanyana, amnandi kophaya.

Amaqiniso Wezondlo

Ithanga wukudla okunomsoco ngendlela emangalisayo.

Inomsoco omningi, okusho ukuthi inamavithamini namaminerali amaningi namakholori ambalwa.

Inkomishi eyodwa yethanga eliphekiwe inikeza (1):

• Amakholori: 49
• AmaCarbs: 12 amagremu
• Umucu: 3 amagremu
• Amaprotheni: 2 amagremu
• Uvithamini K: U-49% we-RDI
• Uvithamini C: U-19% we-RDI
• Potassium: U-16% we-RDI
• Ithusi, i-manganese ne-riboflavin: U-11% we-RDI
• Uvithamini E: U-10% we-RDI
• Insimbi: 8% we-RDI
• Umlingiswa: 6% we-RDI
• I-Niacin, i-pantothenic acid, i-vitamin B6 ne-thiamin: 5% we-RDI

Iphakeme futhi ngokukhethekile kwi-beta-carotene, i-antioxidant enamandla.

I-Beta-carotene uhlobo lwe-carotenoid oluphenduka lube ngu-vitamin A emzimbeni.

Amathanga alayishwa ngezakhi ezahlukahlukene, kufaka phakathi i-fiber, amavithamini, amaminerali kanye nama-antioxidants.

Izinzuzo Ezinkulu Zezempilo

Iningi lezinzuzo zempilo zamathanga zivela kokuqukethwe kwayo okune-micronutrient kanye neqiniso lokuthi isithelo esigcwele i-fiber, isithelo se-carb ephansi.

Ngenkathi kungekho zifundo eziningi ngamathanga ngqo, kuphakeme kwizakhamzimba eziningana ezisungule izinzuzo zezempilo.

Ukungavikeleki

Ithanga likunikeza umthamo omkhulu we-beta-carotene, oguqulwe kancane kancane ube uvithamini A. Vitamin A ingasiza umzimba wakho ukulwa nezifo (,,).

Ucwaningo lwakamuva lukhombisile ukuthi uvithamini A ubaluleke kakhulu ekuqiniseni ulwelwesi lwamathumbu, okwenza lukwazi ukumelana nezifo ().

Amanye ama-micronutrients ethanga nawo asiza ukukhuthaza ukungatheleleki, kufaka phakathi amavithamini C no-E, i-iron ne-folate ().

Impilo Yamehlo

Kunezindlela ezimbalwa lapho ithanga lilungele amehlo akho.

Okokuqala, icebile nge-beta-carotene, esiza ukugcina umbono wakho ubukhali ngokusiza i-retina ithathe ukukhanya.

Okwesibili, ukuhlanganiswa kwamanye amavithamini namaminerali ethangeni kungavikela ekuwohlokeni kwe-macular okuhlobene nobudala.

Ucwaningo oluthile lwathola ukuthi abantu abanokuwohloka kwe-macular okuhlobene nobudala banganciphisa ukuqhubeka kwayo ngokuthatha isengezo esiqukethe i-zinc, i-vitamin C, i-vitamin E, i-beta-carotene nethusi ().

Ngenkathi leso sifundo sisebenzisa isengezo, ungazithola zonke lezi zinongo emathangeni, noma ngabe ngamanani amancane.

Isikhumba Esinempilo

Ama-antioxidants atholakala ethangeni abalulekile empilweni yesikhumba. Lokhu kufaka phakathi i-beta-carotene namavithamini C no-E.

I-beta-carotene, ikakhulukazi, ingavikela isikhumba sakho emisebeni yelanga eyingozi ye-UV (,).

Ukudla ukudla nge-beta-carotene nakho kungasiza ekuthuthukiseni ukubukeka nokuthungwa kwesikhumba.

Impilo Yenhliziyo

Ukudla izithelo nemifino ngokuvamile kunempilo yenhliziyo. Ngaphezu kwalokho, ithanga linezakhamzimba ezithile ezilungele impilo yenhliziyo.

I-fiber, i-vitamin C ne-potassium etholakala kuyo ingasiza ukuthuthukisa umfutho wegazi namazinga e-cholesterol.

I-Metabolic Syndrome

Ukudla ukudla okunothe ku-beta-carotene, njengethanga, kungasiza ekwehliseni ubungozi be-metabolic syndrome ().

I-Metabolic syndrome iqoqo lezimpawu ezihambisana nokukhuluphala esiswini. Lokhu kufaka phakathi umfutho wegazi ophakeme, ukungalawulwa kahle koshukela wegazi kanye namazinga aphakeme e-triglyceride - izinto eziphakamisa ubungozi besifo senhliziyo nesifo sikashukela.

Iningi lezinzuzo zempilo zamathanga zihlobene nemicronutrients yalo, kufaka phakathi i-beta-carotene ne-vitamin A.

Izindlela Zokudla Ithanga

Ithanga lithandwa kuma-pancake, ama-custard nama-muffin, kepha futhi lisebenza kahle ezitsheni ezinoshukela.

Ungayipheka ibe yisobho noma uyose neminye imifino. Amathanga asemathinini angahlanganiswa nobisi lukakhukhunathi nezinongo ukwenza isisekelo sokhilimu esiphundu.

Ungadla nezinye izingxenye zesitshalo samathanga. Imbewu yayo yosiwe ukuze idle okumanzi, kuyilapho izimbali zayo zivame ukushaywa futhi zithosiwe.

Kodwa ungazihluphi ngokupheka leyo jack-o’-lantern. Amathanga amakhulu asetshenziselwa ukudweba anokuthungwa okunentambo nokunambitheka okuncane kunamathanga ephayi. Futhi, ngezizathu zokuphepha kokudla, awufuni ukudla okuthile okusikiwe kwavulwa futhi kwahlalwa.

Kunezindlela eziningi zokujabulela ithanga. Ngezinhlobo ezinempilo kunazo zonke, zama ukuyisebenzisa ezitsheni ezinoshukela njengesobho noma njengemifino eyosiwe.

Yini okufanele uyiqaphele

Ithanga liphephile ukuthi lingadliwa ngabantu abaningi kepha lingadala izingqinamba kulabo abathatha imishanguzo ethile. Ukwengeza, gwema ukudla okungenamsoco okungenamathanga.

Ukusebenzisana Kwezidakamizwa

Ithanga li-diuretic kancane futhi kungaba yinkinga kubantu abathatha imishanguzo ethile, ikakhulukazi i-lithium.

Ukube ubungadla ithanga eliningi, kungenza kube nzima emzimbeni wakho ukusula i-lithium, okungaholela emiphumeleni emibi ehlobene nezidakamizwa.

Ukudla Okungafuneki Kuthanga

Ukuthi nje into inethanga egameni layo, lokho akusho ukuthi iphilile.

Ukuphuza ama-latte e-spice latte, ngokwesibonelo, ayinazo izinzuzo zezempilo zokudla ithanga langempela.

Futhi ngenkathi izimpahla ezibhakiwe zethanga njengephayi nesinkwa esisheshayo zinganikela ngamavithamini, amaminerali kanye nefayibha eyengeziwe, zikunikeza noshukela omningi nama-carbs acwengekile.

Ithanga imvamisa lingukudla okunempilo okungenayo imiphumela emibi uma lidliwe ngokulinganisela. Kodwa hlukana nokudla okungenamsoco okunamathanga.

Thatha Umlayezo Wekhaya

Ithanga liyimifino emangalisayo enempilo ecebile nge-fiber, amavithamini namaminerali.

Kodwa-ke, ukuthola izinzuzo eziningi ngethanga, kufanele ulidle njengemifino - hhayi i-dessert.