7 maubwino azaumoyo a kaloti

Zamkati

• 1. Kusintha chimbudzi
• 2. Pewani kukalamba msanga komanso khansa
• 3. Sungani khungu lanu ndikusamalira khungu lanu
• 4. Amathandiza kutsitsa kulemera
• 5. Tetezani masomphenya
• 6. Limbikitsani chitetezo cha mthupi
• 7. Tetezani ku matenda amtima
• Zambiri pazakudya ndi momwe mungagwiritsire ntchito
• Maphikidwe ndi kaloti
• 1. Zilonda za karoti
• 2. Pate wokazinga wa karoti ndi feta tchizi
• 3. Msuzi wamasamba ndi kaloti

Karoti ndi muzu womwe ndi gwero labwino kwambiri la carotenoids, potaziyamu, fiber ndi ma antioxidants, omwe amapereka maubwino angapo azaumoyo. Kuphatikiza pakulimbikitsa kuwoneka bwino, zimathandizanso kupewa kukalamba msanga, kukonza chitetezo cha mthupi komanso kupewa mitundu ina ya khansa.

Masamba awa akhoza kudyedwa yaiwisi, yophika kapena mumadzi ndipo amatha kupezeka m'mitundu yosiyanasiyana: wachikaso, lalanje, wofiirira, wofiira ndi woyera. Kusiyanitsa kwakukulu pakati pawo ndi momwe amapangira: lalanje ndi lomwe limapezeka kwambiri ndipo lili ndi ma alpha ndi beta carotenes, omwe amachititsa kupanga vitamini A, pomwe achikaso amakhala ndi lutein wofiirira kwambiri ali ndi antioxidant wamphamvu, lycopene, ndipo ofiira ali ndi mankhwala a anthocyanins.

Zina mwazabwino za kaloti ndi izi:

1. Kusintha chimbudzi

Kaloti ali ndi ulusi wambiri wosungunuka komanso wosungunuka, monga pectin, cellulose, lignin ndi hemicellulose, zomwe zimathandiza kulimbana ndi kudzimbidwa chifukwa zimawonjezera kuchuluka kwa ndowe, kuphatikiza pakuchepetsa matumbo ndikuthandizira kuchulukitsa kwa mabakiteriya abwino m'matumbo.

2. Pewani kukalamba msanga komanso khansa

Chifukwa ili ndi ma antioxidants ambiri, monga vitamini A ndi polyphenols, imalepheretsa kuwonongeka kwama cell komwe kumachitika chifukwa cha zopitilira muyeso, kupewa kukalamba msanga, komanso kuchepetsa chiopsezo cha khansa yam'mapapo, m'mawere ndi m'mimba. Kuphatikiza apo, ili ndi chinthu chotchedwa falcarinol, chomwe chingachepetsenso chiopsezo cha khansa ya m'matumbo.

3. Sungani khungu lanu ndikusamalira khungu lanu

Kugwiritsa ntchito kaloti m'nyengo yotentha kungakuthandizeni kukhalabe ndi khungu kwa nthawi yayitali, chifukwa beta-carotenes ndi lutein zimapangitsa khungu kuti likhale ndi utoto, ndikukonda khungu lanu. Kuphatikiza apo, beta-carotene itha kukhala ndi zoteteza kumayendedwe a UV, komabe mphamvu yake imadalira kuchuluka komwe kumamwa musanayikidwe padzuwa. Kudya 100 g ya madzi a karoti kumakhala 9.2 mg wa beta-carotene ndi karoti wophika pafupifupi 5.4 mg.

4. Amathandiza kutsitsa kulemera

Kuphatikiza kaloti tsiku lililonse pazakudya kumathandizira kukulitsa kukhuta, chifukwa karoti wamba wobiriwira amakhala ndi pafupifupi magalamu 3.2 a fiber. Kuphatikiza apo, ili ndi ma calories ochepa ndipo imatha kuphatikizidwa ndi saladi wobiriwira komanso wophika, komabe kumwa kwake kokha sikulimbikitsa kuchepa thupi, ndipo kuyenera kuchitidwa ndi chakudya chochepa kwambiri chamafuta, mafuta ndi shuga.

Kuphatikiza apo, kaloti wosaphika amakhala ndi index ya glycemic index (GI) ndipo, motero, amasunga magazi m'magazi, omwe amakonda kuchepa thupi, kuwonjezera pokhala njira yabwino kwa anthu odwala matenda ashuga. Pankhani ya kaloti yophika kapena yoyera, GI imakwera pang'ono ndipo chifukwa chake kumwa sikuyenera kukhala pafupipafupi.

5. Tetezani masomphenya

Kaloti ndi olemera ndi beta-carotenes, omwe ndi zinthu zoyambirira za vitamini A. Pankhani ya kaloti wachikasu, omwe amakhala ndi lutein, amatha kuteteza chitetezo cha macular ndi mathithi.

6. Limbikitsani chitetezo cha mthupi

Vitamini A yemwe amapezeka kaloti amatha kusintha kuyankha kwa thupi chifukwa chotsutsana ndi antioxidant. Kuphatikiza apo, imalimbikitsa maselo oteteza, kuthandizira kulimbikitsa chitetezo cha mthupi. Kugwiritsa ntchito kaloti kumathandizanso kuteteza chitetezo cham'mimba cham'kamwa, kukulitsa kukhulupirika kwamatumbo am'matumbo ndikuthandizira kukhalabe ndi ma morphology am'maselo, ndikofunikira kudziwa kuti thirakiti la m'mimba ndi gawo lofunikira m'thupi.

7. Tetezani ku matenda amtima

Beta-carotenes mu kaloti amateteza thupi popewa kuyambika kwa matenda amtima, chifukwa amalepheretsa makutidwe azakudya za cholesterol yoyipa, LDL, ndikusintha kuyamwa kwake m'matumbo chifukwa chokhala ndi fiber yambiri.

Zambiri pazakudya ndi momwe mungagwiritsire ntchito

Gome lotsatirali likuwonetsa kapangidwe kabwino ka 100 g wa kaloti wosaphika komanso wophika.

Maphikidwe ndi kaloti

Kaloti akhoza kudyedwa osaphika m'masaladi kapena timadziti, kapena kuphika, ndipo amatha kuwonjezeredwa m'makeke, msuzi ndi mphodza kuti akonze nyama kapena nsomba. Kuti mupeze maubwino awa ndikofunikira kudya osachepera 1 karoti patsiku.

Ndikofunika kunena kuti kuyamwa kwa beta-carotenes kumakhala kothandiza kwambiri karoti ikaphika, chifukwa chake ndizotheka kusinthasintha pakati pa zosaphika ndi zophika.

1. Zilonda za karoti

Zosakaniza

• Mazira awiri;
• 1 chikho cha ufa wa amondi;
• 1 chikho cha oatmeal;
• 1/4 chikho cha kokonati kapena mafuta a canola;
• 1/2 ya zotsekemera kapena 1 chikho cha shuga wofiirira;
• Makapu awiri a kaloti grated;
• 1 mtedza wosweka wambiri;
• Supuni 1 ya ufa wophika;
• Supuni 1 ya sinamoni;
• Supuni 1 ya vanila.

Kukonzekera akafuna

Sakanizani uvuni ku 180ºC. Mu chidebe, sakanizani mazira, mafuta, zotsekemera kapena shuga ndi vanila. Onjezani ufa wa amondi ndi oat ndikusakaniza. Kenaka yikani karoti wokazinga, ufa wophika, sinamoni ndi walnuts wosweka ndikusakaniza.

Ikani zosakaniza mu mawonekedwe a silicone ndikuzisiya mu uvuni kwa mphindi 30.

2. Pate wokazinga wa karoti ndi feta tchizi

500 magalamu a kaloti, osenda ndikudula magawo akulu;

100 mL ya maolivi owonjezera a maolivi;

Supuni 1 ya chitowe;

Magalamu 115 a feta tchizi ndi tchizi watsopano wa mbuzi;

Mchere ndi tsabola kuti mulawe;

1 sprig ya coriander watsopano wodulidwa.

Kukonzekera akafuna

Sakanizani uvuni ku 200ºC. Ikani kaloti pa thireyi ndi mafuta, kuphimba ndi zojambulazo zotayidwa ndikuphika kwa mphindi 25.Kumapeto kwa nthawiyo, ikani chitowe pamwamba pa kaloti ndikusiya uvuni kwa mphindi 15 kapena mpaka karotiyo ikakhala yabwino.

Kenako, aphwanye karoti ndi mphanda ndikusakaniza ndi mafuta mpaka atakhala pure. Nyengo ndi mchere ndi tsabola kuti mulawe ndi kuwonjezera feta tchizi kudula mzidutswa ndi coriander wodulidwa.

3. Msuzi wamasamba ndi kaloti

Zosakaniza

• 5 kaloti wapakatikati;
• 1 apulo yaying'ono;
• Beet 1 wapakati.

Kukonzekera akafuna

Sambani kaloti, apulo ndi beets bwino, dulani mzidutswa tating'ono ting'ono, sakanizani ndikuyika mu blender kuti apange madziwo.