Raisin: Kuyini, izinzuzo nokuthi ungadla kanjani

-Delile

• 1. Kuvimbela ukuqunjelwa
• 2. Ithuthukisa impilo yamathambo
• 3. Kuqeda radicals mahhala
• 4. Kuvimbela i-anemia
• 5. Kuvikela impilo yenhliziyo
• Imininingwane yokudla okunomsoco
• Ungayisebenzisa kanjani i-raisin
• 1. Amakhukhi e-oatmeal anamagawuni omisiwe
• 2. Ilayisi elinamagilebhisi omisiwe namantongomane

Umvini omisiwe, owaziwa nangokuthi i-raisin kuphela, ungamagilebhisi omisiwe oketshiwe futhi anephunga elimnandi ngenxa yokuqukethwe kwawo okuphezulu kwe-fructose ne-glucose. La magilebhisi angadliwa eluhlaza noma ngezitsha ezahlukahlukene futhi angahluka ngombala, ngokohlobo lwawo. Okuvame kakhulu kuphuzi, nsundu nokububende.

Ukusetshenziswa kwe-raisin kungaba nezinzuzo eziningana zezempilo, inqobo nje uma kudliwe ngokulinganisela, ngoba bane-fiber eyanele ne-tartaric acid, into enikela empilweni yamathumbu. Ngaphezu kwalokho, lolu hlobo lwamagilebhisi luhlinzeka ngamandla, lune-antioxidant futhi lunokuqukethwe okuphezulu kwamavithamini namaminerali.

Izinzuzo eziyinhloko zezempilo zezomisiwe yilezi:

1. Kuvimbela ukuqunjelwa

Omisiwe bacebile ngemicu encibilikayo nengancibiliki esiza ukukhulisa ivolumu yelindle futhi ibenze ithambe, ivuselele ukusebenza kwamathumbu futhi ikusize ukuxoshwa kwayo. Ngaphezu kwalokho, umvini omisiwe uphinde unikeze umuzwa omkhulu wokusutha ukuze, uma udliwe ngamanani amancane, ube nomthelela ekwehliseni isisindo.

Lesi sithelo esomisiwe sithathwa njenge-prebiotic, ngoba sicebile ku-tartaric acid, i-asidi ebiliswa ngamagciwane wamathumbu futhi isiza ukwenza ngcono ukusebenza kwamathumbu.

2. Ithuthukisa impilo yamathambo

Omisiwe bangaba ukwengeza okuhle ekudleni ukuze kuthuthukiswe futhi kugcinwe impilo yamathambo namazinyo, ngoba acebile nge-calcium, amaminerali abaluleke kakhulu emathanjeni amathambo. Ngakho-ke, ngaphezu kokugcina amathambo eqinile, avimbela ukuqala kwamathambo.

Ngaphezu kwalokho, i-raisin iqukethe ne-trace element, eyaziwa nge-boron, esiza ukumunca i-calcium, i-magnesium, i-phosphorus kanye no-vitamin D, okubalulekile kulo lonke uhlelo lwamathambo, kanye nasesimisweni sezinzwa. Ngalesi sizathu, i-boron ekhona kwezithelo zomisiwe ingasiza ekuvikeleni isifo samathambo, umphumela oboniswa yizifundo ezibonisa ukuthi abantu abane-osteoarthritis banamazinga aphansi kakhulu alesi sici sokulandela.

3. Kuqeda radicals mahhala

Ama-Raisin acebile ngama-antioxidants afana ne-flavonoids, ama-phenols nama-polyphenols, okuyizinhlanganisela ezisiza ukunciphisa ukucindezeleka okwenziwe nge-oxidative, ukuqeda ama-radicals amahhala nokuvikela ukulimala kwamaseli. Ngakho-ke, omisiwe bangasiza ekunciphiseni ubungozi bokuthola izifo ezingamahlalakhona njengezinkinga zenhliziyo noma umdlavuza, isibonelo.

4. Kuvimbela i-anemia

I-raisin ingumthombo omuhle we-fero, ngakho-ke ithuthukisa ukuthuthwa komoya-mpilo kumaseli omzimba futhi ithanda ukukhiqizwa kwamangqamuzana abomvu egazi, ivimbela ukuvela kwegazi elibangelwa ukuntuleka kwensimbi.

5. Kuvikela impilo yenhliziyo

Imicu ekhona kwezomisiwe inekhono lokwehlisa ukumuncwa kwe-cholesterol embi emathunjini, evumela ukugcina amazinga e-cholesterol alawulwayo amaningi kanye namazinga e-triglyceride egazini nokuvikela ukufakwa kwamafutha emithanjeni yegazi. Ngaphezu kwalokho, njengoba futhi kuyi-antioxidant futhi inciphisa ubungozi bokulimala kwamaseli, omisiwe amnandi ekunciphiseni ubungozi besifo senhliziyo.

Imininingwane yokudla okunomsoco

Kuleli tafula, kwethulwa imininingwane yokudla okunempilo ngamagremu ayi-100 omisiwe ngamunye:

Ungayisebenzisa kanjani i-raisin

Ukudla omisiwe ngendlela enempilo kubalulekile ukuthi adliwe kancane, ngoba anama-calorie amaningi futhi anoshukela omningi. Kodwa-ke, inqobo nje uma kudliwe ngokulinganisela, omisiwe bangaba nezinzuzo eziningana zezempilo. Ukuphakelwa okunconyiwe yizipuni ezi-2, ezingezwe ku-yogurt, amasaladi, okusanhlamvu, amakhekhe noma i-granola, isibonelo.

Endabeni yabantu abanesifo sikashukela, umvini omuncu unenkomba ejwayelekile ye-glycemic futhi, ngakho-ke, kusho ukuthi bangakhuphula ngokulinganisela izinga likashukela egazini, bakwazi ukudliwa noma nini lapho kulawulwa kahle amazinga eglucose, ngokuhlonipha ukudla okunomsoco.

1. Amakhukhi e-oatmeal anamagawuni omisiwe

Izithako

• 1 ½ inkomishi yama-oats;
• Sugar ushukela onsundu;
• Amaqanda ama-2;
• 1 inkomishi yobisi lwe-alimondi;
• ¼ inkomishi ye-yogurt engenalutho engenashukela;
• 1 isipuni se-vanilla;
• ¾ inkomishi kafulawa;
• 1 ithisipuni kasawoti;
• 1 ithisipuni yesoda yokubhaka;
• 1 ithisipuni yempuphu yokubhaka;
• 1 isipuni sesinamoni;
• ½ inkomishi yomisiwe.

Imodi yokulungiselela

Endishini, hlanganisa i-oats nobisi lwe-alimondi. Bese ufaka ushukela, amaqanda, iyogathi ne-vanilla, bese unyakazisa kuze kube kutholakala ingxube efanayo. Kancane kancane engeza ufulawa, isinamoni, i-baking soda nemvubelo. Ekugcineni, engeza omisiwe, faka ingxube ngamafomu amancane ubhake ku-375º imizuzu eyi-15 kuye kwengama-20. Le recipe ikhiqiza amakhukhi ayi-10.

2. Ilayisi elinamagilebhisi omisiwe namantongomane

Izithako

• Izipuni ezimbili zerisini;
• ¼ inkomishi yama-walnuts, ama-alimondi noma ama-cashews;
• 1 inkomishi yelayisi;
• Onion anyanisi oqoshiwe;
• 2 izinkomishi zamanzi noma isitokisi senkukhu;
• Usawoti kanye nopelepele ukunambitha.

Imodi yokulungiselela

Beka uwoyela omncane epanini elincane emlilweni ophakathi. Vumela u-anyanisi uthose kancane uze ube segolide bese ufaka irayisi, omisiwe, usawoti kanye nopelepele. Faka amanzi bese ulinda ukuthi abile. Lapho iqala ukubilisa, beka emlilweni omncane bese umboza ipani imizuzu engu-15 kuye kwengu-20. Ekugcineni, susa ipani emlilweni bese ufaka ama-alimondi, ama-walnuts noma amantongomane e-cashew.